Unewo kurwadziwa kwemuviri nguva dzose here? Majoini ako anonzwa kuzvimba here? Kana kuti unongonzwa kuneta uye usina hupenyu pasina chikonzero here? Dzimwe nguva chikonzero chezvinhu izvi chinogona kunge chiri 'kuzvimba' kusingaonekwe mumuviri wako. Nhasi, ngatitaurei nezvekuti kuzvimba uku chii, uye kuti tingadzora sei chirwere ichi nekuchinja maitiro edu ekudya.
Chii chinonzi kuzvimba uku?
Zvichitaurwa zviri nyore, kuzvimba inzira yechisikigo iyo miviri yedu inorwisa kukuvara, hutachiona, kana chimwe chinhu chinokuvadza. Funga nezvazvo, paunocheka ruoko rwako, nzvimbo yacho inotsvuka, inozvimba, uye inonzwa kudziya zvishoma, handiti? Ndiko kuzvimba. Zvinoreva kuti masoja emuviri wako ari kushanda kuporesa ronda. Saka izvozvo chinhu chakanaka.
Asi dambudziko rinotanga kana kuzvimba uku kukaramba kuripo mumuviri pasina chikonzero. Tinoti kuzvimba kwenguva refu . Kwakafanana nemoto mudiki unoramba uchibuda mumuviri. Kana ukaramba wakadaro kwenguva yakareba, unogona kuva mudzi wezvirwere zvakawanda zvakaita sechirwere chemwoyo, chirwere cheshuga, uye arthritis.
Mashoko akanaka ndeekuti tinogona kudzora kuzvimba uku kwenguva refu kuburikidza nezvikafu zvatinodya. Ndizvo zvinoreva kudya kunorwisa kuzvimba. Zvinosanganisira kuwedzera kudya kwako chikafu chinoderedza kuzvimba uku uchideredza kudya kwako chikafu chinokonzera kuzvimba.
Ndeapi maitiro makuru ekudya anodzora kuzvimba?
Kune nzira dzakawanda dzekudya dzinozivikanwa pasi rose dzinobatsira neizvi.
- Kudya kweMediterranean: Izvi zvinonyanya kukoshesa miriwo mitsva, michero, nyemba, zviyo, nzungu, nemafuta emuorivhi. Hove dzine mafuta (dzakadai sesalmon netuna) nezvinonhuwira zvakakoshawo.
- Kudya kweDASH: Izvi zvakafanana nekudya kwekuMediterranean, asi zvinotarisa pakuderedza kudya munyu uye kudya zvigadzirwa zvemukaka zvisina mafuta akawanda.
- Kudya Kwepfungwa: Uku kusanganiswa kwekudya kweMediterranean neDASH. Zvinofungidzirwa kuti kunobatsira zvikuru pahutano hwehuropi. Kunogona kubatsira kudzivirira zvirwere zvakaita seAlzheimer's.
Hazvina mhosva kuti unotevedzera kudya kupi, chinhu chikuru ndechekuti usadye zvekudya zvakagadzirwa nesimbi, shuga yakawedzerwa, uye mafuta asina kunaka zvakanyanya sezvinobvira.
Ndezvipi zvekudya zvatinofanira kudya uye zvatinofanira kudzivisa?
Zvakanaka, ngationei kuti ndezvipi zvinhu zvatinofanira kuwedzera mundiro yedu uye kuti ndezvipi zvatinofanira kubvisa. Izvi zvichakubatsira zvikuru.
| Zvikafu zvinoderedza kuzvimba uye zvinofanirwa kunge zviri mukudya kwako | Zvinhu zvinowedzera kuzvimba uye zvinofanirwa kuderedzwa zvakanyanya sezvinobvira |
|---|---|
| Muriwo mutsva nemichero: Kunyanya ine ruvara rwakasviba (makarotsi, beetroot, madomasi) uye miriwo yemashizha matema (spinachi, kale). Izvi zvakazara nema antioxidants. | Zvinwiwa zvine shuga nezvinotapira: Makeke, mabhisikiti, matofi, zvinwiwa zvemichero zvakaputirwa, sodas. Izvi zvinowedzera kugadzirwa kwema cytokines anokuvadza muviri. |
| Hove dzine mafuta: Hove dzakadai sesalmon, tuna, mackerel, uye sardines dzakapfuma mu omega-3 fatty acids, iyo inobatsira kuderedza kuzvimba. | Nyama dzakagadzirwa: zvinhu zvakaita semasoseji, bhekoni, nyama dzenyama, uye nyama tsvuku dzine mafuta akawanda (nyama yemombe, nyama yenguruve). |
| Zviyo Zvizere: Zviyo zvese zvakaita semupunga webrown, oats, millet, nebhari. Fiber iri muzvikafu izvi inoderedza kuzvimba. | Makabhohaidhiretsi Akacheneswa: Chingwa, roti, manoodles, nezvimwewo zvakagadzirwa neupfu hwechingwa. Sarudza zviyo zvakakwana panzvimbo pezvo. |
| Nzungu nezvigadzirwa zvakagadzirwa nenzungu: Macashews, nzungu, maarumondi, mawalnuts, nezvigadzirwa zvakagadzirwa nesoya, zvakaita setofu. | Mafuta eTrans: Aya anowanikwa mumargarine, short-eats, uye muzvikafu zvakaputirwa. |
| Zvinonhuwira nemiriwo: Turmeric (Curcumin inobatsira zvikuru), ginger, gariki, mhiripiri, sinamoni. Izvi zvinorwisa kuzvimba kwechisikigo. | Zvigadzirwa zvemukaka zvine mafuta akawanda:Bota, chizi, mukaka wose. Sarudza zvekudya zvine mafuta mashoma panzvimbo pezvo. |
Unofanirawo kufunga nezvezvinwiwa here?
Ehe, zvechokwadi. Zvatinonwa zvine simba guru.
- Mvura: Kunwa mvura yakawanda kwakakosha.
- Tii: Tii yegirini netii chena zvine simba rekudzivirira kuzvimba.
- Kofi: Ongororo dzinoratidza kuti kunwa makapu 3-5 pazuva (pasina shuga) pasina shuga yakawandisa kunogona kubatsira kuderedza kuzvimba.
- Majusi emichero nemiriwo matsva (Green Smoothies): Chinwiwa chinogadzirwa pasina kuwedzera shuga, chakagadzirwa nemuriwo wemashizha akasvibira senge sipinachi nemuchero waunosarudza, chinobatsira zvikuru.
Kudya uku kunobatsira nezvirwere zvipi?
Tsvagiridzo ichiri kuenderera mberi, asi zvinofungidzirwa kuti kudya kunoderedza kuzvimba kunogona kubatsira kuderedza zviratidzo zvezvirwere zvinotevera:
- Zvirwere zve autoimmune: Semuenzaniso, zvirwere zvakaita seRheumatoid Arthritis nePsoriasis.
- Chirwere cheInflammatory Utumbo (IBD): Zvirwere zvakaita sechirwere cheCrohn.
- Chirwere chemwoyo neBP: Avo vanotevedzera kudya uku vane mukana wakaderera wekuwana zvirwere izvi.
- Asima uye Kurwara Nezvirwere.
- Chirwere cheAlzheimer nezvimwe zvirwere zvepfungwa.
Chinhu chinonyanya kukosha ndechekuti iyi haisi nzira yekuderedza uremu . Iyi inzira yekurarama hupenyu hune hutano. Asi kudya nenzira iyi kunobatsirawo kudzora kuwedzera uremu kusingadiwe.
Unotanga sei rwendo urwu?
Zvakaoma kuchinja zvinhu zvese neusiku humwe chete, saka tanga nepadiki.
1. Shandura zvishoma nezvishoma: Iva netsika yekudya muchero kana nzungu pane kudya pakiti yemabhisikiti aunodya zuva nezuva.
2. Zadza ndiro yako neruvara: Kana uine miriwo nemichero zvine mavara akawanda mukudya kwako, uchawanawo ma antioxidants akawanda.
3. Deredza kudya kwakagadzirwa nemafuta: Panzvimbo pekudya muto unotengwa muchitoro nemasobho akaputirwa, gadzira zvinonhuwira zvako wozvigadzira zvako.
4. Tsvaga mazano echiremba: Kana uine chero matambudziko ehutano, zvakakosha kutaura nachiremba wako usati watanga kudya kwerudzi urwu. Dzimwe nguva chiremba wako anogonawo kuona kana uchida mavhitamini ekuwedzera.
Kana uine allergy yechikafu, usakanganwawo kurega kudya izvozvo. Semuenzaniso, chikafu chine gluten chakadai segorosi nebhari chinogona kuwedzera kuzvimba mune vamwe vanhu.
Mharidzo Yekuenda Nayo Kumba
- Kuzvimba kwenguva refu chirwere chinogona kukonzera zvirwere zvakawanda, zvakaita sechirwere chemwoyo, chirwere cheshuga, uye arthritis.
- Kuzvimba uku kunogona kudzorwa zvakanyanya nezvikafu zvatinodya.
- Wedzera miriwo mitsva, michero, nyemba, zviyo, hove dzine mafuta, uye nzungu mukudya kwako.
- Deredza shuga, chikafu chakagadziriswa, mafuta etrans, uye nyama tsvuku zvakanyanya sezvinobvira.
- Izvi zvinopfuura 'kudya' kwekuderedza uremu, asi zvinotora nguva yakareba kuti munhu ave nemararamiro ane hutano.
- Zvakakosha zvikuru kutaura nachiremba wako usati wachinja chero kudya, kunyanya kana uine zvimwe zvirwere.
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