⚡ Interactive Clinical Tool
BMI Calculator
Know your body mass index (BMI) and weight classification
1. Ita kuti kudya kwakanaka kuve nyore
Kudya kunovaka muviri kuri nyore, asi tinokuita kuti zviome.- Deredza zvekudya zvine mafuta akawandisa (semuenzaniso chikafu chakakangwa, nyama dzakagadzirwa)
- Wedzera kudya kwako michero nemiriwo .
- Rega kushandisa zvinhu zvine shuga yakanatswa (semuenzaniso, zvinwiwa zvinotapira, makeke, mabhisikiti).
- Isawo zvekudya zvine mafuta ane hutano, zvakaita senzungu, chikafu chine faibha yakawanda, uye hove .
2. Iva netsika yekuverenga mazita ezvigadzirwa paunenge uchitenga zvigadzirwa muchitoro.
Paunenge uchitenga chero chikafu chinouya mupaketi, mubhokisi, kana mugaba, ita tsika yekuverenga Nutrition Facts Label iri kumashure kwayo. Kazhinji, mhando dzezvikafu zvakagadzirwa izvi dzinogona kuva nemunyu wakawanda (sodium) kupfuura zvatinofunga. Funga nezvekuti munyu wakawanda sei uri mupaketi yemasoseji kana manoodles aunodya zuva nezuva. Asi kazhinji, kune sarudzo dzemusanganiswa wemunyu wakaderera wezvikafu izvozvo muchitoro. Kuita shanduko diki iyoyo, pamwe nekuderedza huwandu hwemunyu waunowedzera muchikafu chako, kunogona kukanganisa hutano hwako. Paunoderedza huwandu hwemunyu muchikafu chako, BP yako inotanga kudzorwa munguva pfupi, senge mwedzi.
✨ Clinical nutrition
Verified Partner
Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →3. Simbisa tsandanyama dzinonyanya kukosha mumuviri
Unoziva here kuti chii ichocho? Ndiwo moyo wako.Kufanana nedzimwe tsandanyama, unofanira kusimbisa moyo wako nekuupa basa. Izvi zvinoreva kurovedza muviri. Izvi hazvifanirwe kunge zviri zvinhu zvaunoita pajimu. Unogona kuzvisanganisa mumabasa ako ezuva nezuva.- Pamwe unogona kufamba-famba nembwa yako.
- Unogona kuimba rwiyo rudiki nekutamba uchiita mabasa epamba.
- Unogona kuzviedza nekuona vhidhiyo yeyoga online.
- Unogona kukwira bhasikoro rine guruva mugaraji wobva wafamba zvishoma.
Edza kurovedza muviri kwemaminitsi makumi matatu pazuva, mazuva mashanu pasvondo. Izvozvo zvinoreva maminitsi zana nemakumi mashanu pasvondo.Kana ukadzora kudya kwako uye kurovedza muviri nenzira iyi, huremu hwako hwakawandisa huchadererawo. Kuderedza huremu zvishoma kuchabatsirawo zvikuru pakuderedza mishonga yako .
4. Deredza kunwa doro
Kunwa doro rakawandisa kunogona kuwedzera BP. Saka kana uchifunga kuderedza mishonga yako, unofanirawo kungwarira nezveizvi. Haufanire kurega zvachose. Asi chengeta muganho. Kazhinji, zvakakodzera kuzviganhurira kunwa doro rimwe chete pazuva kuvakadzi uye maviri kuvarume .5. Dzidzira kudzikamisa pfungwa dzako.
Kushushikana mupfungwa kunokonzera zvirwere zvakawanda, zvakaita seBP nechirwere cheshuga. Saka, kuchengetedza pfungwa dzako dzakadzikama kwakafanana nemushonga.- Gara wakanyarara. Fema. Dzokorora: Zuva rega rega kwemaminitsi 15-20, gara panzvimbo yakanyarara, vhara maziso ako, uye fema zvakadzama. Fema zvishoma nezvishoma. Chinhu ichi chiri nyore chichakupa zororo guru kubva kuBP yako.
- Ronga nguva yako: Usaedza kuti 'hongu' kune zvese. Usatya kutaura kuti 'Handigoni kuita izvi' kana wakaneta kana kuti usina nguva.
- Ziva Zvinokonzera Kushushikana: Ziva zvinhu zvinokugumbura uye zvinokugumbura, uye gara kure nazvo zvakanyanya sezvinobvira.
6. Rega kusvuta zvachose
Ichi chinhu chaunofanira kuita zvachose. Rega fodya nedzimwe mhando dzese dzefodya zvachose.Kana uchisvuta, kurega kusvuta inzira yakanaka yekuderedza BP yako, chirwere chemwoyo, uye njodzi yestroke. Kunyangwe usingasvuti, kuva nevamwe vanhu vanosvuta (utsi hwevamwe) kwakaipawo pahutano hwako.7. Kurukurai zvese izvi nachiremba wenyu.
Ichi ndicho chinhu chinonyanya kukosha. Udza chiremba wako kuti wava kutanga kuchinja mararamiro ako. Iye anogona kutsigira zvaunoedza kuita. Nekufamba kwenguva, sezvo hutano hwako huchivandudzika (BP, huwandu hweshuga), iye ndiye achasarudza kana, nehuwandu hupi, uye riini paunogona kuderedza mishonga yako.Yambiro: Usaderedze mushonga, usachinja mushonga, kana kurega kutora mushonga wako usina kurairwa nachiremba wako chero chikonzero chipi zvacho. Kuita izvi kunogona kuva nengozi huru.Chiremba wako anogona, kana zvichidikanwa, kukutumira kune imwe nyanzvi, senge nyanzvi yezvekudya, kuti akubatsire parwendo urwu.
| Kuchinja mararamiro | Mabhenefiti makuru |
|---|---|
| Kudya kwakanaka | Cholesterol, BP uye kudzora huremu. |
| Kurovedza muviri nguva dzose | Kuderedza BP, huwandu hweshuga muropa, uye huremu. Kunosimbisa mwoyo. |
| Kuderedza munyu (sodium) | Zvinobatsira kudzora BP nekukurumidza. |
| Kugadzirisa kushushikana | Kuderedza BP, kuwedzera hutano hwepfungwa. |
| Kurega kusvuta | Kuderedza zvakanyanya njodzi yekurwara nemoyo uye sitiroko. |
Zvichatora nguva yakareba sei kuti zvionekwe mhedzisiro yekuchinja uku?
Izvi zvinosiyana kubva pamunhu nemunhu. Zvinoenderana nekuti unoita zvakawanda sei uye kuti muviri wako unopindura sei. Asi kazhinji, mukati memwedzi mitatu kusvika mitanhatu, unofanira kuona shanduko yakanaka muropa rako, huremu, shuga yeropa, uye cholesterol. Uchanzwawo zviri nani uye wakasununguka.Mharidzo Yekuenda Nayo Kumba
- Mishonga yezvirwere zvisingaperi zvakaita seBP, cholesterol, uye chirwere cheshuga inogona kuderedzwa nekugara uine hutano.
- Tanga nekuchinja kudiki uye kunogoneka mukudya kwako uye kurovedza muviri.
- Kugadzirisa kushushikana uye kurega kusvuta zvine simba pahutano hwako.
- Iva nemoyo murefu. Zvinhu izvi zvinotora nguva kuti zviratidze mhedzisiro.
- Chinonyanya kukosha: Usambofa wakachinja dosi kana nguva yemishonga yako usina mvumo yachiremba wako.
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