Unoda kuona mavara akasiyana here paunotarisa ndiro yako? Kana ukawedzera mimwe miriwo mitsvuku neorenji yakanaka mundiro yako pamwe chete negirini neyero, hazvingoiti kuti iratidzike zvakanaka chete, asiwo zvine zvakanakira muviri wako. Miriwo yakaita semakarotsi, manhanga, mbatatisi, madomasi, uye mhiripiri tsvuku dzatinoziva tese dziri muboka iri. Saka nhasi, ngatitaurei nezvemabhenefiti anoshamisa ekuwedzera miriwo iyi ine mavara mukudya kwedu.
Ndezvipi zvakanakira miriwo iyi pahutano?
Zvichitaurwa zviri nyore, miriwo mitsvuku neorenji inzvimbo ine mavhitamini nezvinovaka muviri. Inopa muviri wako simba, simba, uye inobatsira kukudzivirira kubva kuzvirwere zvakasiyana-siyana.
Inobatsira kuderedza njodzi yekubatwa negomarara
Iyi inyaya inokosha zvikuru. Masayendisiti anotenda kuti chikonzero chikuru chegomarara kukuvara kwemasero ari mumuviri wedu. Zvidimbu zvinokuvadza zvinogadzirwa mumuviri wedu, zvinonzi free radicals, zvinogona kukuvadza masero. Zvisinei, mishonga ine simba inonzi antioxidants inowanikwa mumiriwo iyi inogona kudzivirira masero edu kubva kuzvinhu izvi zvinokuvadza.
Funga nezvema antioxidants aya sechidziviriro chemasero edu.
- Beta-carotene: Izvi zvinowanikwa zvakawanda mumiriwo yeorenji yakaita semakarotsi, mbatatisi, uye manhanga. Miviri yedu inoishandura kuita vhitamini A.
- Lycopene: Musanganiswa uyu ndiwo unopa matomatisi ruvara rwawo rutsvuku. Iantioxidant ine simba guru.
Saka, nekuwedzera miriwo iyi mukudya kwako, usingazive uri kupa muviri wako simba guru mukudzivirira kubva kugomarara.
Inodzora BP yakakwira
Dambudziko reBP, kana kuti BP, rinowanzoonekwa nevanhu vazhinji mazuva ano. Chimwe chezvikonzero zvikuru zveizvi kuwedzera kwemunyu (sodium) watinowedzera mukudya kwedu uye kudzikira kwepotassium inodiwa nemiviri yedu. Kusawirirana uku kunogona kukonzera zvirwere zvakakomba zvakaita sechirwere chemwoyo nestroke.
Mhinduro yakanakisisa yeizvi ndeyekudya chikafu chine potassium yakawanda. Mbatatisi dzeorenji, makarotsi, nemanhanga miriwo ine potassium yakawanda. Saka, taura nachiremba wako woisa miriwo iyi mukudya kwako, izvo zvinogona kubatsira kudzora BP.
Inopa maziso ane hutano
Tose takambonzwa kubva paudiki kuti "kudya makarotsi kunovandudza kuona kwako." Pane chokwadi chakawanda munyaya iyoyo. Chikonzero cheizvi imhando yepigments inonzi carotenoids inowanikwa mumiriwo iyi.
- Lutein neZeaxanthin: Izvi zvinodzivirira maziso kubva panjodzi yekubatwa nekatarakita uye kuora kwemacular kunokonzerwa nekukwegura. Zvakawanda mumakarotsi nemhiripiri tsvuku.
- Vhitamini A: Pamusoro pezvo, beta-carotene iri mumiriwo iyi inoshandurwa kuita vhitamini A nemuviri wedu. Vhitamini A inobatsira kuvandudza kuona kana chiedza chiri pasi, kureva kuti, husiku.
Kuti mazino nematadza zvive zvakanaka
Izvi zvimwe zvausingambozvinzwi. Ehe, muriwo uyu wakanakira mazino ako nematadza.
- Vhitamini A: Vhitamini A inokosha pahutano hwematumbu emate mumuromo medu. Kushaikwa kweizvi kunogona kukonzera kuora kwemazino nekukurumidza uye kutyoka.
- Vhitamini C: Mazino ako anobuda ropa here? Mazino ako akasununguka here? Izvi zvinogona kunge zvichikonzerwa nekushomeka kwevhitamini C. Muriwo wakaita sematomatisi nemhiripiri tsvuku une vhitamini C yakawanda.
Ngatizivei chaizvo nezve kukosha kwekudya
Muriwo mutsvuku neorenji iboka rezvekudya zvine macalorie mashoma asi zvine zvinovaka muviri zvakawanda. Ngatitarisei zvinovaka muviri zvikuru zvirimo uye kukosha kwazvo.
| Chikamu chezvinovaka muviri | Zvakakosha sei kumuviri? |
|---|---|
| Vhitamini A (kubva ku beta-carotene) | Kune maziso, masoja emuviri, ganda nemazino ane hutano. |
| Vhitamini C | Inowedzera dziviriro yemuviri, inochengetedza matadza ane hutano, uye inopenya ganda. |
| Potassium | Inodzora BP uye inokosha pakushanda kwemoyo. |
| Vhitamini K | Inobatsira kuumba ropa uye kusimbisa mapfupa. |
| Faibha | Inobatsira kugaya chikafu, inodzivirira kuvimbiwa, uye inobatsira kudzora uremu. |
Unobika sei miriwo iyi? Ndedzipi nzira dzine hutano?
Apa ndipo patinowanzokanganisa. Patinotenga chimwe chinhu chakaita semanhanga kana mbatatisi, tajaira kuchibika neshuga yakawanda, munyu, mafuta, uye mukaka wekokonati. Kunyangwe tikatenga muto wematomatisi, unogona kunge uine munyu wakawandisa uye shuga. Patinobika nenzira iyi, hationi kunaka kwemuriwo.
Zviri nani kuzvidya zviri nyore uye zvechisikigo sezvinobvira. Kubika muriwo kwenguva yakareba kunoparadza zvinovaka muviri zvawo. Saka edza kuudya usina kubikwa pese pazvinogoneka.
Heano mamwe maitiro ari nyore uye ane hutano aunogona kuedza:
- Wedzera saradhi yakagadzirwa nemakarotsi, matomatisi, nemagaka pakudya kwako kukuru.
- Cheka makarotsi asina kubikwa woaita sambol . Ingowedzera muto wemurimu, munyu, uye mhiripiri.
- Idya zvinhu zvakaita semanhanga nembatatisi zvakabikwa . Pane kuzvidya nekokonati, edza kuzvidya nesambol ine munyu.
- Paunenge uchibika manhanga, rega kuwedzera shuga yakawandisa. Pane kudaro, edza kuwedzera chidimbu chegwati resinamoni. Rinowedzera kutapira kwechisikigo.
- Edza kuwedzera makarotsi akakuyiwa mumuto wematomatisi wawakagadzirwa kumba pane kuwedzera mafuta. Izvi zvichawedzera kunaka uye kunaka.
- Paunenge uchibika soup yemuriwo, iva nechokwadi chekuwedzera zvinhu zvakaita semakarotsi, manhanga, nematomatisi.
- Cheka zvinhu zvakaita sembatatisi nemanhanga kuita zvidimbu zvidiki, sanganisa pepper shoma neturmeric powder, wozvibika muovheni (oven roast). Zviri nani pane kuzvikangwa mumafuta.
Mharidzo Yekuenda Nayo Kumba
- Muriwo mutsvuku neorenji (makarotsi, manhanga, mbatatisi, madomasi) chikafu chikuru chine mavhitamini A, C, potassium, uye antioxidants.
- Kudya izvi nguva dzose kunogona kuderedza njodzi yekenza, BP, uye zvirwere zvemaziso.
- Kuti uwane hutano hwakanyanya kubva mumiriwo, rega kuibika nemafuta akawandisa, shuga, nemunyu, uye tevera nzira dzakadai sekuipisa nemhepo inopisa, kuidya isina kubikwa, kana kungoibika chete.
- Kana uine chirwere (semuenzaniso chirwere cheshuga, BP), gara uchibvunza chiremba wako usati wachinja kudya kwako.
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