Unowanzonzwawo gasi here? Kana kuti unonzwa sekunge mudumbu mako makazara here? Dzimwe nguva unonzwa kurwadziwa mudumbu here? Matambudziko ekugaya chikafu akadai akajairika pakati pedu muSri Lanka. Chikafu chatinodya, maitiro edu ekudya, zvese izvi zvinokanganisa izvi zvakananga. Saka nhasi, ngatitaurei nezvekuti munhu ane matambudziko akadaro anofanira kugadzirisa sei maitiro ake ekudya nekunwa.
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Sei tichirwadziwa nemudumbu seizvi?
Panogona kuva nezvikonzero zvakasiyana-siyana zveizvi. Zvichitaurwa zviri nyore, zvimwe zvikanganiso mumararamiro edu zvinowanzova chikonzero.
Fungai nezvazvo, tinodya chikafu chakaputirwa uye zvinwiwa zvine shuga yakawanda sei muchitoro? Uye tiri kudyawo michero, miriwo, uye mishonga mishoma ine fiber yakawanda. Izvi zvine simba guru pakushanda kwegadziriro yedu yekugaya chikafu.
Pamusoro pezvo, dzimwe tsika dzisina kunaka dzekudya ndidzo dzinokonzerawo izvi.
- Kudya nekukasira: Kumedza chikafu usina kuchitsenga zvakanaka.
- Kusadya zvekudya: Kusadya kudya kwemangwanani nekwemasikati wozodya chikafu chikuru husiku.
- Maitiro ekudya asina kurongeka: Kudya panguva imwe chete zuva nezuva.
Maitiro aya anogona kuita kuti zviomere kugaya kwedu kuita basa rayo nemazvo. Asi mashoko akanaka ndeekuti nekuchinja maitiro edu ekudya nekunwa, matambudziko mazhinji aya anogona kudzorwa.
Zvikafu 'zvakanaka' zvinobatsira kugaya chikafu
Zvakanaka, ngationei kuti ndezvipi zvinhu zvakanaka padumbu redu uye zvinofanira kuwedzerwa mukudya kwedu. Izvi zvichakubatsira kurerutsa kugaya kwako.
Michero nemiriwo
Hunhu hwefaibha nemvura muzvikafu izvi zvinobatsira kudzivirira zvirwere zvakaita sekuvharirwa uye zvakare zvinorerutsira kugaya chikafu.
| Mhando dzakanaka dzemichero | Mhando dzakanaka dzemiriwo |
|---|---|
| Apuro, bhanana, avocado | Nyemba, makarotsi, beets |
| Mazambiringa, waini, papaya | Makaka, broccoli, kabichi |
| Mango, nectarine, kiwi | Sipinachi, manhanga, mbatatisi |
| Mapeya, mapurumu akaomeswa (Mapurune) | Madomasi, radishes, chibage |
Mapuroteni nezviyo
Mapuroteni asina mafuta akawanda uye zviyo zvakakwana zvinobatsira zvikuru mudumbu rako.
| Mapuroteni akanaka | Zviyo zvakanaka |
|---|---|
| Mazai, hove, nyama isina mafuta akawanda | Chingwa chezviyo zvakawanda/chegorosi rose |
| Huku (yabviswa ganda), Tofu | Mupunga webrown kana mupunga mbishi |
| Nyemba dzakadai senyemba, nyemba, uye bhinzi dzegirini | Pasta yegorosi rose |
| Nzungu, peanut butter | Zviyo zvakaita se oats ne buckwheat |
Zvekudya zvekungwarira zvishoma
Kungofanana nechikafu chakanaka, kune zvimwe zvekudya zvinogona kukonzera kurwadziwa mudumbu. Haufanire kurega kuzvidya zvachose, asi kuchenjera kuderedza zvishoma.
- Zvekudya zvine mafuta nezvakakangwa: Zvekudya zvakakangwa zvakadzika (zvinodyiwa zvishoma, zvinobikwa nemachipisi) zvinotora nguva yakareba kuti zvigayiwe, izvo zvinogona kukonzera kusagadzikana mudumbu.
- Zvikafu Zvinopisa: Zvikafu zvinopisa, zvine zvinonhuwira zvakawanda zvinogona kukonzera chirungurira mune vamwe vanhu.
- Zvikafu zvine shuga nezvinonaka: Zvinhu zvakaita semakeke, mabhisikiti, nezvinwiwa zvinotapira zvinogona kukonzera gasi.
- Zvikafu zvekunyepedzera nezvinwiwa:Zvakanakisisa kusadya chikafu chakaputirwa, chakabikwa kare zvakanyanya sezvinobvira.
Chinhu chakakosha ndechekuti muviri wemunhu wese haufanani. Chikafu chinonetsa mumwe munhu chingasave chinonetsa mumwe. Saka, zvakakosha kuziva kuti chii chinokunetsa.
Kana uine zviratidzo izvi, taura nachiremba.
Kana kurwadziwa kwemudumbu mako kusingagadzirisike pasinei nekuchinja kwekudya uye kushandisa tsika dzakanaka, kana kana uine chimwe chezviratidzo zvinotevera, zvakakosha kuona chiremba wako nekukurumidza . Izvi zvinogona kunge zviri zviratidzo zvechirwere chakakomba.
| Zviratidzo zveRed Flag zvekutarisira | |
|---|---|
| Hunhu | Tsananguro |
| Ropa muchigaro chetsvina | Kana tsvina yako yakatsvuka kana kuti nhema ine ropa. |
| Kuramba uchingonzwa kuda kurutsa kana kurutsa | Kana kuda kurutsa nekurutsa zvikaramba zviripo kwemazuva akati wandei. |
| Kuderedza uremu kusingatsananguriki | Kana ukangoerekana wadzikira uremu usingaedze. |
| Kunzwa kuneta kwakanyanya nguva nenguva | Kana uchigara uchinzwa kuneta uye usina hupenyu pasina chikonzero. |
Kana uine zviratidzo zvakadai, usaedza kuzvirapa wega nekutsvaga paindaneti. Chinhu chakanakisa chekuita ndechekuona chiremba ane hunyanzvi, wobva waongororwa, wobva wawana chikonzero chaicho.
Mharidzo Yekuenda Nayo Kumba
- Chikafu chaunodya chinokanganisa zvakananga matambudziko ekugaya chikafu chako.
- Wedzera michero, miriwo, uye zviyo zvakakwana zvine fiber mukudya kwako.
- Deredza kudya zvine mafuta, shuga, zvinonhuhwirira, uye zvekudya zvakaputirwa zvakanyanya sezvinobvira.
- Chenga chikafu chako zvakanaka, idya zvishoma nezvishoma, uye ita tsika yekudya panguva yakakodzera.
- Kana uine zviratidzo zvakaita seropa mutsvina yako, kurutsa nguva dzose, kana kudzikira uremu zvisingatsananguriki, unofanira kuona chiremba.
No comments yet. Be the first to share your question or experience below.