Dzimwe nguva, kunyanya mushure mekudya kukuru, dumbu rako rinonzwa raguta uye risingagadzikane, handiti? Zvinoita sekuti bharumu riri kuputira mudumbu mako. Kune vamwe, dumbu rako rinotobuda mberi. Izvi ndizvo zvatinoti kuzvimba. Izvi hazvisi nguva dzose chiratidzo chechirwere chakakomba. Kazhinji, zvinogona kudzorwa nekuchinja diki pakudya nekunwa kwatinoita. Saka ngationei kuti chii chinokonzera izvi uye zvatingaita nezvazvo.
Nzira yekudzivirira kudya zvakanyanya sei?
Kazhinji pane zvikonzero zvikuru zvitatu zvinokonzera kusagadzikana uku. Ngationei kuti chii uye kuti tingazvidzivirira sei.
1. Kudya zvakanyanya
Ichi ndicho chikonzero chinowanzoitika . Fungidzira uchigovana mupunga wako panguva yekudya kwemasikati, uye paunoona chimwe chinhu chinonaka, unogovana chimwe. Paunenge uchidya, unogovana chimwe. Kunyangwe pakupedzisira uchinzwa wakaguta, unopedzisira wadya chikamu chekupedzisira nekuda kwechido. Saka, paunodya seizvi, hazvishamisi kuti dumbu rako rinonzwa kusagadzikana. Mhinduro yakanakisisa yeizvi ndeyekuderedza huwandu hwaunodya. Pane kudya zvakawanda panguva imwe chete, kudya zvishoma kakawanda pazuva inzira yakanakawo.
2. Zvekudya zvine mafuta akawanda nemafuta akawanda
Tinoda mbatatisi dzakakangwa, nyemba, kana mupunga wakakangwa watinodya husiku, izvo zvine mafuta akawanda . Mafuta aya anotora nguva yakareba kuti ura hwedu hugaye kupfuura mapuroteni kana makabhohaidhiretsi. Izvi zvinoreva kuti dumbu redu rinonzwa raguta kwenguva yakareba. Kuti udzivise izvi, edza kuderedza huwandu hwemafuta nemafuta mukudya kwako kwezuva nezuva.
3. Kudya uchimhanya-mhanya
Kudya nekukurumidza paunenge uchishanda muhofisi kana kuita mamwe mabasa ekukurumidzira ndicho chikonzero chikuru cheizvi. Patinodya nekukurumidza, zvinotora maminetsi angangoita makumi maviri kuti uropi hugamuchire chiratidzo chekuti dumbu redu raguta. Panguva iyoyo, tinenge tadya zvakawandisa kupfuura zvatinofanira kudya. Kwete izvozvo chete, patinodya nekukurumidza, tinomedzawo mweya pamwe chete nechikafu. Kana mweya uyu wabatwa mudumbu, unogadzira gasi uye unozadza dumbu. Saka , tora nguva, tsenga zvakanaka, uye dzidzira kudya wakadzikama .
Tinofanira kuderedza gasi mudumbu here?
Chinhu chechipiri chinowanzo kukonzera kuzvimba imhepo iri mudumbu. Inenge hafu yemhepo iri mudumbu redu inobva mumhepo yatinomedza. Imwe yose inogadzirwa nemabhakitiriya ari mudumbu anobatsira kugaya chikafu. Kana mweya uyu ukasaburitswa zvakanaka, unoungana mudumbu, zvichikonzera kuzvimba uye kusagadzikana.
Kana uchigara uchingonzwa gasi, edza kudzivisa tsika idzi dzinokonzera kuti umedze mweya:
- Kunwa kuburikidza nehuswa.
- Kutsenga chingamu.
- Kunwa soda nezvinwiwa zvine carbonated nekukurumidza.
- Kubvarura zvinhu zvakaita setofi nemapiritsi ekuzorora wakazvibata mumuromo.
Vamwe vanhu vanongomedza mweya kana vachinetseka kana kuti vachinetseka. Kana zvakadaro kwauri, kuedza kudzikamisa pfungwa dzako kuburikidza nezvinhu zvakaita sekurovedza muviri kufema kunogona kubatsira zvikuru.
Zvekudya zvinogona kuita kuti unzwe wakaguta
Zvimwe zvekudya zvakaoma kugaya zvinogona kukonzera gasi uye kuzvimba. Ngatidzidzei zvakawanda nezveizvi mutafura iri pazasi.
| Rudzi rwechikafu | Sei izvi zvichiitika uye zvokuita? |
|---|---|
| Nyemba nenyemba | Izvi zvine rudzi rweshuga inonzi oligosaccharides, iyo inonetsa kugaya. Kana mabhakitiriya ari muura achishanda kugaya, gasi rinogadzirwa. Izvi zvinogona kuderedzwa nekuanyika zvakakwana usati wadya. |
| Mimwe miriwo nemichero | Zvinhu zvakaita semakabheji, koliflower, Brussels sprouts, makarotsi, nemapurumu zvinewo shuga nemastarch zvinogona kukonzera gasi. Kunyangwe izvi zvichibatsira muviri, kana uchinzwa kusagadzikana mushure mekudya, deredza huwandu hwaunodya. |
| Zvinotapira zvekugadzira | Miviri yedu haigone kugaya zvinotapira zvekugadzira zvakaita se (Sorbitol) . Zvakare, vamwe vanhu vanonetseka kugaya rudzi rweshuga inonzi (Fructose), iyo inowedzerwa muzvikafu zvakawanda zvinotapira. Chenjerera chikafu chine izvi. |
| Mukaka nezvigadzirwa zvemukaka (Mukaka) | Kana uchinetseka kugaya shuga iri mumukaka inonzi lactose (Lactose isingagoni kugayiwa), kunwa mukaka kunogona kuita kuti unzwe wakaguta. Kana zvakadaro, unogona kushandisa zvigadzirwa zvemukaka zvisina lactose. |
| Zviyo zvese | Faibha iri muzvikafu izvi yakanakira muviri. Asi faibha icarbohydrate isingagayiwe. Kana ukangoerekana watanga kudya chikafu chine faibha yakawanda, dumbu rako rinogona kuzadza negasi. Saka, sezvaunojaira zvishoma nezvishoma chikafu ichi, unofanira kunwa mvura yakawanda . |
Ndinofanira kuona chiremba rini?
Zvakajairika kunzwa wakaguta dzimwe nguva uye hapana chekunetseka nacho. Zvisinei, kana uine dambudziko iri rinoramba riripo, usariregeredza. Zvakanaka kuona chiremba.
Dzimwe nguva, kuzvimba nguva dzose kunogona kuva chiratidzo cheimwe dambudziko rehutano.
- Zvipingamupinyi zvemuviri mudumbu: Zvinhu zvakaita semaronda kana mavanga mudumbu kana muura hudiki zvinogona kuvharira kufamba kwechikafu.
- Kusashanda zvakanaka kwetsandanyama dziri mudumbu: Kana tsandanyama dzinosundira chikafu mberi dzikashaya simba, gasi rinovharirwa rozadza dumbu.
- Zvimwe zvirwere zvakakomba: Kashoma, zvinogona kuva chiratidzo chechinhu chakaita senhengo yakakura mudumbu kana kenza.
Saka, kana ukaona zvimwe zviratidzo zvakaita sekurwadziwa mudumbu, kudzikira kwehuremu, kana kuchinja kwetsvina pamwe nekuzvimba, iva nechokwadi chekuudza chiremba wako.
Chii chimwe chingaitwe?
Kana ukaramba uine dambudziko iri pasinei nekudzora kudya kwako, kune dzimwe nzira shoma dzekugadzirisa dambudziko iri.
Kune mimwe mishonga yaunogona kutenga kubva kuzvitoro zvemishonga. Semuenzaniso, kune mapiritsi ane enzyme inonzi `(Alpha-D-galactosidase)` inobatsira kuputsa shuga dzinogayiwa dzinowanikwa mumiriwo nenzungu. Zvakare, mishonga ine `(Simethicone)` inogona kubatsira kuderedza gasi. Asi yeuka, zvakachengeteka kubvunza chiremba wako usati washandisa chero mushonga.
Kana uri munhu anoputa fodya, ichi chikonzero chakanaka chekurega. Kuputa fodya kunogona kukonzera matambudziko akawanda ekugaya chikafu, akadai sekurwadziwa kwemoyo uye kuzvimba.
Mharidzo Yekuenda Nayo Kumba
- Chikonzero chikuru chekudyisa zvakanyanya kudya zvinopfuura zvinodiwa.
- Usakurumidze kudya, idya zvishoma nezvishoma uye nyatsotsenga.
- Deredza kudya zvine mafuta akawanda nemafuta (chikafu chakakangwa, kottu).
- Ziva uye dzora chikafu chinokonzera gasi (semuenzaniso, kabichi, nyemba).
- Kana ukadya chikafu chine faibha yakawanda, tanga zvishoma nezvishoma wonwa mvura yakawanda nacho.
- Kana kuzvimba kukaramba kuripo, kana kuti uine zvimwe zviratidzo zvakaita sekurwadziwa mudumbu kana kudzikira kwehuremu,Usapedza nguva woenda kuna chiremba.
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