Tose tinoziva kukosha kwekudya kwakanaka uye kudya kunovaka muviri kuti tidzivise zvirwere zvakawanda zvakaita sechirwere cheshuga neBP. Asi waizviziva here kuti chikafu chedu chinogonawo kuita basa guru mukudzivirira chirwere chakakomba senge kenza yemudumbu? Muchinyorwa chino, tichataura nezvazvo. Ngationei kuti tingashandura sei chikafu chedu kuita chombo mukurwisa kenza.
Kudya chikafu chine mafuta, kunyanya nyama tsvuku, kunokanganisa izvi here?
Ehe, pane chokwadi panyaya iyi. Kudya nyama tsvuku nguva dzose (senge nyama yemombe nenguruve) uye nyama dzakagadzirwa, dzakadai semasoseji, meatballs, nebhekoni, zvinogona kuwedzera njodzi yekubatwa nekenza yemuura.
Zvichitaurwa zviri nyore, patinodya chikafu chine mafuta akawanda, miviri yedu inoburitsa zvinhu zvinonzi bile acids mudumbu kuti zvibatsire kugaya mafuta. Izvi zvakajairika. Asi sezvatinodya mafuta akawanda, huwandu hwebile acids hunowedzerawo. Kana bile acids idzi dzakawandisa dzichisvika muura, dzinogona kushanduka kuita zvimwe zvinhu zvinokuvadza zvinogona kubatsira masero ekenza kukura. Saka, zvakakosha kudzora chikafu chine mafuta akawanda, kunyanya icho chine mafuta akawanda emhuka.
Simba guru rema antioxidants
Pamwe wakambonzwa izwi rekuti 'antioxidants'. Izvi zvinobatsira zvikuru miviri yedu. Kuti tinzwisise mashandiro azvo, tinofanira kutanga tanzwisisa kuti 'free radicals' chii.
Sero rega rega mumuviri wedu rinoshandisa okisijeni kugadzira simba. Semugumisiro weizvi, zvidimbu zvisina kugadzikana zvinonzi 'free radicals' zvinoumbwa. Funga nezvazvo sevavengi vadiki vanokuvadza masero mumuviri wedu. Kungofanana nesimbi inopwanya kana kuti bota rinova rancid, idzi free radicals dzinokuvadza masero edu ane hutano. Kukuvadzwa uku kunogona kutungamira kuzvirwere zvakawanda, zvakaita sekenza, chirwere chemwoyo, uye cataract.
Maantioxidant ndiwo masoja anodzivirira masero edu kubva kuvavengi ava vanonzi 'free radicals'.
Asi chinhu chakakosha kurangarira ndechekuti tsvakiridzo yakawana kuti kuwana ma antioxidants aya kubva muchikafu kunoshanda kupfuura kuatora muchimiro che supplements.
| Rudzi rwe antioxidant | Zvekudya zvine zvakawanda |
|---|---|
| Beta-carotene | Muriwo nemichero yegirini yakasviba neyeorenji, zvakaita semakarotsi, mbatatisi, manhanga, nesipinachi |
| Lutein | Muriwo wegirini wakaita sespinachi, kale, broccoli |
| Vhitamini C | Maorenji, matangerine, marimu, magwavha, mhiripiri, magwavha, uye nectarines |
| Vhitamini E | Maarumondi, mhodzi dzezuva, sipinachi, avocado |
Mamwe mavitamini nemaminerari anobatsira kurwisa kenza
Folic Acid
Folic acid inokosha pakugadzira masero matsva mumuviri wedu uye kuchengetedza masero matsvuku eropa ari muhutano. Dzimwe ongororo dzinoratidza kuti inogonawo kubatsira kurwisa kenza. Zvisinei, dzimwe ongororo dzakaratidza kuti kutora folic acid muchimiro chemapiritsi kunogona kuwedzera njodzi yemamwe marudzi ekenza. Saka zvakanaka kuwana folic acid yako kubva mumichero yecitrus nemiriwo yemashizha yakasviba yakaita sespinachi, pane mapiritsi .
Calcium neVhitamini D
Tinotaura nezvezvinhu zviviri izvi sezvinhu zvinosimbisa mapfupa, asi tsvakiridzo itsva inoratidza kuti zviviri izvi zvinogonawo kubatsira kudzivirira gomarara remuura.
- Calcium: Inogona kuwanikwa kubva mumukaka, chizi, yogati, salmon, sardine, uye miriwo yakasvibira yakaita sekare.
- Vhitamini D: Inowanikwa musalmon, sardines, mukaka wakasimbiswa, uye mazai ega. Chitubu chakanakisa chevhitamini D kwatiri izuva. Tinogona kuwana chiyero chedu chevhitamini D chezuva nezuva nekungozvipa chiedza chezuva kwemaminitsi angangoita makumi maviri pakati pa10am na3pm.
Kukosha kwezvikafu zvine fiber
Fiber yagara ichionekwa sechombo chine simba chekurwisa kenza. Kunyange hazvo paine maonero akasiyana-siyana pamusoro pekuti fiber ine chekuita nekudzivirira kenza yemuura, chimwe chinhu chakajeka: kudya chikafu chakapfuma mufiber kunobatsira zvikuru pahutano hwese.
Zvikafu zvine fiber zvakawanda zvinodzora kugaya chikafu, zvinodzivirira kuvimbiwa, uye zvinobatsira kudzora huremu hwemuviri nekupa kunzwa kwekuguta.
- Manyuko akanakisa efaibha: Zviyo zvese (porridge, oats), chingwa chebrown, nyemba dzakadai sepizi, nyemba, bhinzi, michero nemiriwo mitsva, uye zviyo zvese (brown rice).
Zvakakosha: Paunotanga kuwedzera fiber mukudya kwako, zviite zvishoma nezvishoma . Kudya zvakanyanya panguva imwe chete kunogona kukonzera kuzvimba uye gasi. Uyewo, usakanganwa kunwa mvura yakawanda .
Makemikoro emuviri akavanzwa mumiti
Iri ringave izwi idzva kwauri. 'Phytochemicals' mishonga yemakemikari isiri yekudya, asi inokurudzira hutano inowanikwa muzvikafu zvezvirimwa. Inopa zvirimwa ruvara rwazvo, kunhuhwirira, uye kunaka, uye inobatsirawo kudzivirira kukura kwemasero ekenza mumiviri yedu. Inowanikwa muzvikafu zvakasiyana-siyana zvezvirimwa, zvinosanganisira madomasi, maranjisi, michero, mhiripiri, makarotsi, broccoli, kabichi, uye soya.
Ndedzipi tsika dziri nyore dzekudya dzatinofanira kutevedzera kuti tive nehupenyu hwakanaka?
Kuti uderedze njodzi yako yekubatwa nekenza uye urambe uine hutano hwakanaka, unogona kutevedzera nhungamiro idzi dziri nyore.
| Tsika | Chii chekuita? |
|---|---|
| Kudya kwakavakirwa pamiti | Zadza ndiro yako yakawanda nemichero, miriwo, nyemba, uye zviyo zvakakwana. |
| Zviyo zvine bran | Panzvimbo pechingwa chichena nemupunga muchena, sarudza chingwa chebrown chakapfuma mubran, zviyo zvese, oats, nemupunga mutsvuku. |
| Nyama tsvuku neyakagadziriswa | Deredza kudya zvinhu izvi zvakanyanya sezvinobvira. Kana uchidya nyama, sarudza nyama dzakadai sehuku kana hove. |
| Mabasa emuviri | Edza kurovedza muviri kwemaminitsi makumi matatu mazuva ese evhiki. Ramba uine huremu hwakanaka. |
| Doro | Kana uine tsika yekunwa doro, deredza doro zvakanyanya sezvinobvira. |
Mharidzo Yekuenda Nayo Kumba
- Wedzera michero nemiriwo ine mavara akawanda pakudya kwako. Kana ndiro yako iine mavara akawanda, uchawanawo zvinovaka muviri zvakawanda.
- Deredza kudya nyama tsvuku nenyama dzakagadzirwa dzakadai semasoseji nebhekoni zvakanyanya sezvinobvira.
- Edza kuwana zvinovaka muviri kubva muzvikafu zvechisikigo pane kuvimba nemavhitamini nemaminerari.
- Kuchengetedza huremu hwakanaka uye kurovedza muviri zuva nezuva kwakakosha zvikuru pakudzivirira zvirwere zvakawanda, kusanganisira kenza.
- Kana paine munhu mumhuri yako akamborwara nekenza yemuura, kana kuti kana uine kusava nechokwadi kana mibvunzo nezveizvi, usambozeza kutaura nachiremba wako.
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