Sunethra (ane makore 38) akauya kukiriniki yangu neChipiri mangwanani apera achinzwa kuneta zvakanyanya uye kuneta. Iye mudzidzisi wechikoro.
"Dr. Priya, kunyangwe ndikarara kwemaawa masere husiku, ndinomuka mangwanani ndisina simba. Ndinonzwa kuneta zvikuru. Ndinowanzo dya chimwe chinhu chakaita sejamu kana bun nechingwa mangwanani uye ndinonwa kapu yetii nezvipunu zvitatu zveshuga. Asi panosvika 12 masikati, muviri wangu unenge waneta chose," Sunethra akataura nezvedambudziko rake.
Ndakamutsanangurira zvinyoro nyoro kuti, "Sunethra, dambudziko rako riri mukudya kwako kwemangwanani. Makabhohaidhiretsi akacheneswa aunodya mangwanani, akadai seshuga nechingwa chichena, anoita kuti huwandu hweshuga muropa rako hukwire uye hudzike zvakare nekukurumidza (Sugar Crash). Ichi ndicho chikonzero chikuru chinoita kuti unzwe kuneta mangwanani. Muviri wedu wakaita semuchina mukuru. Unoda kuwedzerwa mafuta anovaka muviri akanakisa pakutanga kwezuva. Nhasi, ngatitaurei nezvekuti ungagadzira sei kudya kwakaringana kuchakubatsira kuti urambe wakasimba mukati mezuva rose."
๐จ Zviratidzo zveRed Flags zvinoda kurapwa nekukurumidza
Kunyange zvazvo kuneta nguva dzose uye kushaya simba zvingave zvichikonzerwa nekudya kwakajairika, kana ukaona zviratidzo zvinotevera, unofanira kutsvaga rubatsiro rwechiremba nekukasika sezvo zvinogona kuva zviratidzo zvechirwere chakakomba (semuenzaniso, kupererwa neropa, matambudziko ethyroid, kana chirwere cheshuga):
- Kuneta kusingaperi (kuneta kwakanyanya) kunoramba kuripo kwemavhiki akati wandei pasinei nekuzorora nekurara zvakakwana.
- Kudzikira kwehuremu hwemuviri nekukurumidza zvisina kujairika pasina kushanda nesimba.
- Kuzvimba pamberi pemutsipa (Goitre) kana kutadza kushivirira kutonhora/kupisa kwakanyanya.
- Kunzwa nyota yakawandisa nguva nenguva, kuita weti kakawanda, uye kuona zvisipo.
- Kufema zvishoma uye kusimba kwechipfuva kunyangwe pakuita mabasa madiki.
Zvikafu zvitatu zvinokuvadza zviri kukuvadza miviri yedu
Vanhu vazhinji, vachitarisira kuchengetedza nguva mangwanani, vajaira kudya zvinotevera zvinokuvadza muviri zvakanyanya:
1. Chikafu Chinogadzirwa: Masoseji, chikafu chakaputirwa, uye zvigadzirwa zvebhekari zvine kunaka kwekugadzira uye zvinochengetedza, uye kukosha kwazvo kwekudya hakunyanyi kukosha.
2. Zvinwiwa Zvine Shuga: Majusi emichero ekugadzira, zvinwiwa zvine carbonated, uye tii/kofi ine shuga zvinogona kukonzera kuwedzera uremu uye kuwedzera njodzi yekubatwa nechirwere cheshuga.
3. Mafuta eTrans: Mafuta eTrans anowanikwa muchikafu chinokangwa nekukurumidza anogona kuvharira mitsipa yeropa uye kukonzera kurwara kwemoyo.
Maitiro ekugadzirira kudya kwemangwanani kuti ugare wakasimba mukati mezuva rese
Kudya kwakaringana kudya kune zvinovaka muviri zvinotevera muhuwandu hwakakodzera:
- Makabhohaidhiretsi (Makabhohaidhiretsi - 45-65%):Zvinopa muviri simba rekushanda kwezuva nezuva. Panzvimbo pemupunga muchena nechingwa chichena, sarudza makabhohaidhiretsi akaomarara akadai semupunga webrown bran, buckwheat, uye oats.
- Mapuroteni (10-35%): Anokosha pakukura kwetsandanyama uye kudzivirira zvirwere mumuviri. Isa mazai, hove, nyemba, nyemba, kana bhinzi dzegirini mukudya kwako kwekuseni.
- Mafuta ane hutano (Mafuta - 20-35%): Anobatsira mukushanda kwehuropi uye kugadzirwa kwemahormone. Mafuta akanaka anogona kuwanikwa kubva muzvikafu zvakaita seavocado, mafuta emuorivhi, mbeu dzesesame, nenzungu.
- Fiber, Mavhitamini, uye Maminerari: Michero mitsva nemiriwo mitema zvinobatsira kuti metabolism yemuviri ishande zvakanaka.
Zvikamu zvakakosha zvekudya zvine mwero zuva nezuva (nhungamiro yeNHS)
| Chikamu chezvekudya | Kushandiswa kunokurudzirwa zuva nezuva | Mabhenefiti makuru ehutano |
|---|---|---|
| Michero nemiriwo | Idya kanenge kashanu pazuva (kashanu pazuva) | Yakapfuma muvhitamini C, potassium, uye antioxidants, inodzivirira kubva kuzvirwere. |
| Tsanga dzemapazi | Chikamu chimwe chete kubva muzvitatu chezvekudya zvese | Yakapfuma mufayibha, inodzivirira ura; inoburitsa simba zvishoma nezvishoma mukati mezuva. |
| Mukaka nezvigadzirwa zvemukaka | Muhuwandu hushoma (mafuta mashoma) | Inosimbisa mapfupa nekuti ine calcium yakawanda nevhitamini D. |
| Mvura yakachena | 2.5 - 3 marita pazuva (magirazi 8-10) | Inodzivirira kupera mvura mumuviri uye inodzora mashandiro europi nekupisa kwemuviri. |
Zvinofanira kuitwa uye Zvisingafaniri kuitwa
| โ๏ธ Zvinhu zvekuita (Zviito) | โ Zvisingafaniri kuitwa |
|---|---|
| Inwa girazi remvura yakachena paunongomuka mangwanani kuti muviri wako unzwe wakasununguka. | Usanwe zvinwiwa zvekugadzira zvinopa simba kuti ugare uine simba mukati mezuva rose. |
| Ronga uye gadzirira miriwo nezviyo zvaunoda vhiki rese pachine nguva pakupera kwevhiki (Kugadzirira Kudya). | Usambofa wakarega kudya kwemangwanani. Ndicho chinhu chinonyanya kukosha chinokanganisa mabasa ako ezuva nezuva. |
| Kana ukanwa tii kana kofi, inwa kanenge awa imwe chete mushure mekudya kukuru (kudzivirira kukanganisa kunyudzwa kwesimbi). | Dzivisa kudya chikafu chine mafuta, chine mhiripiri, kana chikafu chikuru husiku. Izvi zvinogona kuita kuti usanzwa kugadzikana uye unzwe kunonoka mangwanani anotevera. |
โ Mimwe mibvunzo yaungave nayo (FAQ)
Sei chingwa chichena chisina kukodzera kudya kwemangwanani? โผ
Chingwa chichena chinongova sitachi chakabviswa faibha. Chinokurumidza kunyudzwa nemuviri uye chinokwidza huwandu hweshuga muropa nekukurumidza, asi chinodonha nekukurumidza mumaawa mashoma. Izvi zvinogona kukonzera kunzwa kuneta zvakanyanya uye nzara masikati.
Ndedzipi mhando dzeprotein dzakanakisa dzevanodya miriwo kuti vadye mangwanani? โผ
Vanodya miriwo chete vanogona kuwana mapuroteni ane hutano hwakawanda kubva mumbeu dzakadai sechickpeas, mung beans, pizi, nenyemba, pamwe nenzungu dzakadai sesoya, tofu, nenzungu.
Kushaya mvura mumuviri kunogona kukonzera kudzikira kwesimba here? โผ
Ehe, kupera mvura mumuviri kunoitika kana huwandu hwemvura mumuviri wedu huchidzikira ne1-2%, izvo zvinoderedza huwandu hweropa uye zvinoderedza huwandu hweokisijeni hunosvika kuuropi. Izvi zvinokanganisa zvakananga musoro wakakomba, kuneta, uye kudzikira kwekutarisa kwepfungwa.
Kunwa kofi kunogona kupa simba rezuva nezuva here? โผ
Kunyangwe hazvo caffeine iri mukofi ichimutsa pfungwa kwenguva pfupi, kunwa zvakanyanya kunogona kukanganisa hope uye kuderedza simba remuviri kwenguva refu. Zvakanaka kuganhurira kofi kukapu imwe chete kana mbiri pazuva.
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