Unoziva kuti zvinhu zvatinodya nekunwa zvinokanganisa sei hutano hwedu. Kutaura zvazviri, kune zvimwe zvirwere zvakakomba zvinogona kudzivirirwa zvakanyanya kana tikaramba tichidya zvakanaka. Nhasi tichataura nezvechimwe chirwere chakakomba chakadai, chinonzi kenza yemudumbu guru nerectum, kana kuti mukurapa `(Colorectal Cancer)`. Ngatitaurei zvakanaka nezvezvinhu zvatinoda kuwedzera muchikafu chedu nezvinhu zvatinoda kubvisa kuti tidzivise izvi.
Chii chiri hukama huripo pakati pegomarara remafuta nekenza yemuura?
Zvakaonekwa kuti mafuta ari muchikafu chatinodya, kunyanya mafuta akazara anobva munyama tsvuku nenyama dzakagadzirwa, anogona kukonzera kukura kwegomarara remuura.
Funga nezvazvo, patinodya chikafu chine mafuta akawanda, sisitimu yedu yekugaya inoburitsa chinhu chinobatsira kuputsa mafuta. Aya anonzi bile acids. Kana akapinda muura hwedu, kunyanya muura, anogona kushanduka kuita secondary bile acids. Aya secondary bile acids anogona kukonzera kukura kwebundu mumasero ari pamadziro eura. Izvi zvinoreva kuti kana tikadya mafuta akawanda, kunyanya mafuta emhuka, njodzi iyi inowedzera.
Shamwari dzedu dzinonzi antioxidants
Zvino tichataura nezveimwe gamba rinorwisa kenza. Ndiwo ma antioxidants. Zvichitaurwa zviri nyore, ma antioxidants akafanana nemaitiro ekudzivirira emuviri wedu. Anotidzivirira kubva kuzvinhu zvinokuvadza zvinonzi "free radicals" zvinokuvadza masero emuviri wedu.
Chii chinonzi "free radicals"? Sero rega rega mumuviri wedu rinoshandisa oxygen patinofema. Aya mafree radicals anoumbwa sechibereko chemaitiro iwayo. Anokuvadza masero edu nenzira yakafanana nesimbi inoora kana kuti rancid butter. Maitiro aya anonzi "Oxidation". Anobatsira muzvirwere zvemwoyo, cataract, kukwegura, uye hutachiona.
Masero emuviri wedu ane simba rekugadzirisa kukuvara uku. Asi patinodya chikafu chine antioxidants yakawanda, dziviriro iyi inosimbiswa.
Chinonyanya kukosha ndechekuti, zvidzidzo zvakaratidza kuti kuwana mishonga inorwisa mabhakitiriya kubva muchikafu kunoshanda kupfuura kuatora semishonga inowedzera.
Ndezvipi zvekudya zvine antioxidants akawanda?
- Zvinhu zvakaita se carotene, beta-carotene, uye lutein.
- Vhitamini C neVhitamini E.
- Izvi zvinowanzowanikwa mumichero mitsva, miriwo, uye mamwe marudzi etii. Izvi zvinoreva kuti ipfungwa yakanaka kuwedzera miriwo nemichero zvine mavara mukudya kwako.
Mamwe mavitamini nemaminerari akakosha
Ngatidzidzei nezve folic acid.
Dzimwe ongororo dzinoratidza kuti folic acid inogona kubatsira kurwisa kenza. Zvisinei, dzimwe ongororo dzinoratidza kuti inogona kuwedzera njodzi yekubatwa nekenza. Nokudaro, kutsvagurudza kwakawanda kunodiwa pane izvi. Zvisinei, folic acid inokosha pakugadzira masero matsva mumuviri wedu uye kuchengetedza masero matsvuku eropa ari muhutano.
Michero yemichero yakaita semaranjisi nematangerini inowanikwa zvakanaka, uye miriwo ine mashizha matema yakaita sespinachi.
Asi yeuka, kutora folic acid supplements hakuna kuratidzwa kuti kunoderedza njodzi yekenza. Dzimwe ongororo dzinoratidza kuti zvinogona kuwedzera njodzi yacho zvishoma. Saka, kunze kwekunge chiremba wako akupa zano rakasiyana , kuchenjera kutora folic acid yako kubva muchikafu pane kutora supplements.
Calcium neVhitamini D
Tose tinoziva kuti izvi zviviri zvinosimbisa mapfupa edu, asi zvidzidzo zvitsva zvinoratidza kuti zvinogona kubatsirawo kurwisa kenza yemuura.
| Zvinovaka Muviri | Zvekudya zvine zvakawanda |
|---|---|
| Karusiyamu | Muriwo wakasvibirira wakaita semukaka, chizi, yogati, salmon, sardines, kale, uye mustard greens. |
| Vhitamini D | Salmon, sardine, mukaka wemombe wakasimbiswa nevhitamini D, zai dzemazai, chiropa chehuku, uye chitubu chakanaka chinobva kuzuva (anenge maminetsi makumi maviri pamberi pa10am uye mushure ma3pm). |
Fiber neura hwako
Fiber, kana kuti sezvatinoidana, yagara ichionekwa sechombo chine simba chekurwisa gomarara. Kunyangwe paine mhedzisiro dzakasiyana dzeongororo pamusoro pekuti inodzivirira gomarara remuura here kana kuti kwete, pane humbowo hwakanaka hwekuti kudya chikafu chakapfuma mufibre kunovandudza hutano hwese.Fiber inodzivirira kuvimbiwa uye inobatsira kuchengetedza matumbu zvakanaka.
Nzvimbo dzakanakisisa dzefayibha:
- Zviyo zvese nechingwa zvakagadzirwa nazvo (zviyo zvese, oats, mupunga wezviyo zvese).
- Prunes, michero.
- Nyemba dzakadai sebhinzi, pizi, nenyemba.
- Michero nemiriwo mitsva.
Kana uchinetseka kuwana fiber yakakwana kubva mukudya kwako, unogona kutora fiber supplements. Asi yeuka, kana uchiwedzera fiber mukudya kwako, isa zvishoma nezvishoma. Kudya zvakanyanya panguva imwe chete kunogona kukonzera kuzvimba nekurwadziwa. Zvakare, inwa mvura yakawanda.
Simba Rakavanzika reZvirimwa - Makemikoro eFito
Izvi zvinhu zvitsva zvakawanikwa. ``Phytochemicals`` zvinhu zvisina zvinovaka muviri zvinowanikwa muzvikafu zvezvirimwa zvinogona kubatsira kurwisa kenza. Semuenzaniso, ``Flavonoids`` ne``Polyphenols``. Izvi zvinowanikwa muzvikafu zvakasiyana-siyana zvezvirimwa, zvinosanganisira madomasi, maranjisi, michero, mhiripiri, makarotsi, broccoli, kabichi, uye soya. Ndosaka zvichikosha kuzadza ndiro yako nemichero nemiriwo ine mavara.
Mharidzo Yekuenda Nayo Kumba
- Shandisa zvakanyanya kudya kwako zvichibva pamiti, kureva miriwo, michero, zviyo, nenzungu.
- Kana uchidya zvinhu zvakaita sechingwa nemupunga, sarudza chikafu chezviyo zvese panzvimbo pechingwa chichena nemupunga muchena.
- Deredza kudya nyama tsvuku (senge nyama yemombe, nyama yenguruve) uye nyama dzakagadzirwa senge masoseji nebhekoni.
- Iva nemuviri unoshanda. Ramba uine huremu hwakanaka hunoenderana nemuviri wako.
- Deredza kunwa doro.
- Edza kuwana mavitamini nemaminerari ako kubva muzvikafu zvechisikigo pane kutora mishonga yekuwedzera. Kana uri kutanga mishonga yekuwedzera, iva nechokwadi chekubvunza chiremba wako.
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