Kana ukaonekwa uine kenza yemazamu yakapararira , tinoziva kuti kuirapa hakusi nyore. Chikafu chako ishamwari yako yepamwoyo inogona kukubatsira kuti urambe wakasimba uye uine hutano panguva ino. Kudya kwakaringana uye kunovaka muviri kunopa muviri wako simba raunoda, kunokubatsira kuchengetedza huremu hwakanaka, kunokubatsira kuti upore nekukurumidza mushure mekurapwa kwekenza , uye kunogonawo kubatsira kuderedza njodzi yekudzoka kwekenza . Saka ngatitaurei nezvazvo nhasi.
Chii chinonzi kudya kunovaka muviri?
Zvichitaurwa zviri nyore, kudya kune hutano kunosanganisira zvekudya zvakasiyana-siyana. Izvi zvinopa muviri wako zvinovaka muviri zvaunoda. Kudya kwako kwezuva nezuva kunofanira kusanganisira mapuroteni, mafuta (akanaka), makabhohaidhiretsi, mavitamini, maminerari , uye mvura kuti ugare uine mvura yakakwana.
Mapuroteni - ekugadzirisa muviri
Mapuroteni akafanana nemafuta anopa simba kuti muviri wedu ukure uye uite mabasa ezuva nezuva. Mapuroteni anonyanya kukosha pakugadzirisa masero nematishu akakuvadzwa nekurapwa kwegomarara, uye pakuchengetedza masoja emuviri wako akasimba . Kuwedzera mamwe mapuroteni mukudya kwako panguva yekurapwa kunogona kukubatsira kukudzivirira kubva kuzvirwere zvakasiyana-siyana uye kukubatsira kupora nekukurumidza mushure mekurapwa.
Wedzera zvekudya zvine mapuroteni akawanda seizvi mukudya kwako:
- Nyama, hove, huku kana mazai
- Nyemba dzakadai senyemba, nyemba, uye bhinzi dzegirini
- Nzungu nedzimwe nzungu
- Bota renzungu
- Mukaka usina mafuta akawanda uye chikafu chemukaka
- Zvigadzirwa zvinobva musoya zvakaita setofu
Mafuta - Ngatinzwisise zvakanaka nezvakaipa
Mafuta chinhu chinoshandiswa nemiviri yedu kuchengetedza simba. Anobatsirawo muviri kupinza zvimwe zvinovaka muviri. Asi tinofanira kusarudza mafuta ane hutano hwemwoyo,Mhando dzemafuta asina mafuta. Semuenzaniso, zvinhu zvakaita semafuta emuorivhi, mafuta ecanola, mafuta ezuva, nemafuta ehove. Zviri nani kuderedza mafuta akazara senge bota nemafuta emhuka zvishoma. Zvakare, dzivisa mafuta etrans anowanikwa muzvikafu zvakagadzirwa senge mabhisikiti nemakeke zvachose. Nekuti anogona kuwedzera huwandu hwecholesterol yakaipa (LDL cholesterol) mumuviri wedu.
Makabhohaidhiretsi - sosi huru yesimba
Makabhohaidhiretsi ndiwo manyuko makuru esimba remiviri yedu. Michero mitsva, miriwo, zviyo, bhinzi, mupunga, nembatatisi chikafu chine hutano chine makabhohaidhiretsi. Zvisinei, toffee, makeke, nezvimwe zvinonaka zvine makabhohaidhiretsi asina kunaka anobva mushuga. Ane mafuta akawanda uye haana zvimwe zvinovaka muviri.
Makabhohaidhiretsi ane fiber yakawanda, akadai semiriwo nezviyo, zvakawanikwa zvichibatsira zvikuru vakadzi vane kenza yemazamu inoenderana nemahormone. Chinangwa chekudya magiramu angangoita makumi matatu efiber pazuva.
Mavhitamini neMaminerari
Izvi zvinobatsira muviri wedu kuti ushande zvakanaka. Ma antioxidants akadai sevhitamini C, A, uye E uye maminerari akadai seselenium kana zinc anodzivirira masero edu ane hutano kubva mukukuvadzwa. Saka, wedzera muraraungu wemiriwo nemichero ine mavara mukudya kwako. Muriwo wakaita sebroccoli, kale, ne cauliflower une zvinovaka muviri zvinonzi phytochemicals . Zvidzidzo zvakaratidza kuti izvi zvakanaka kwazvo kuvakadzi vane kenza yemazamu. Zvinogona kumisa kupararira kwemasero ekenza uye kuvabatsira kufa nekukurumidza.
Soya yakanaka here kana kuti yakaipa? - Uyu mubvunzo unobvunzwa nevanhu vazhinji.
Iyi inyaya huru pakati pevanhu vazhinji. Mhinduro iri nyore ndeyekuti kana uine kenza yemazamu, zvakachengeteka uye zvine hutano kudya soya zvine mwero. Soya inzvimbo yakanaka yemapuroteni uye inobatsirawo mwoyo. Pamusoro pezvo, ine zvinhu zvinonzi isoflavones . Izvi zvinogonawo kudzivirira muviri kubva kukenza.
Vamwe vanhu vanonetseka nekuti zvimwe zvidzidzo zvakaitwa mumakonzo zvakaratidza kuti isoflavones musoya inogona kuwedzera njodzi yekubatwa nekenza yemazamu nekuita sehormone estrogen mumuviri. Kuwanda kweestrogen kwakabatana nemamwe marudzi ekenza yemazamu.
Asi chinhu chakakosha kunzwisisa pano ndechekuti soya haina hormone chaiyo inonzi estrogen. Uye mhedzisiro yezvidzidzo zvemhuka haiwanzo shandurira kuvanhu. Zvidzidzo zvevanhu zvakaratidza kuti soya haiwedzeri njodzi yekenza yemazamu, kana kuideredza. Vaongorori vanotenda kuti mumuviri wemunhu, isoflavones inovhara kushanda kwehormone inonzi estrogen muropa.
Tofu, tempeh, mukaka wesoya, uye edamame ndizvo zvekudya zvesoya zvakakurumbira.
Unofanira kunetseka nezvekufuta here?
Ehe, zvechokwadi. Zvakakosha kuwana macalorie akakwana kuti urambe uchirarama panguva yekurapwa. Asi dzimwe nguva kurapwa kwakadai sechemotherapy kunogona kukonzera kuti uwedzere huremu nekuda kwekusawana mvura mumuviri. Vakadzi vanopfuura hafu vane kenza yemazamu vanowedzera huremu panguva yekurapwa.
Chinhu chakakosha ndechekuti kana huremu hwako hwakakwira kupfuura zvakajairika mushure mekurapwa kenza yemazamu, uri panjodzi huru yekuti kenza idzoke zvakare. Saka, zvakakosha kudzora huremu hwako kuburikidza nekudya zvine hutano uye kurovedza muviri.
Chikafu chinogona kubatsira pamigumisiro yekurapwa
Kurapwa nemakemikari nemwaranzi zvinogona kukonzera migumisiro yakadai sekuda kuda kurutsa, kurutsa, manyoka, kuvimbiwa, kushaya chido chekudya, maronda mumuromo, uye kurwadziwa pahuro. Izvi zvinogona kukuomera kudya nekunwa. Asi kune mhinduro dzakadaro zvakare.
Tarisa tafura iri pazasi. Izvi zvichakupa pfungwa.
| Dambudziko/mhedzisiro yedambudziko | Edza zvinhu izvi. |
|---|---|
| Kuomerwa nekudya zvakanaka | Panzvimbo pekudya katatu kukuru, idyai zvikafu zvidiki zvidiki (5-6) pazuva. |
| Kurasikirwa nekuravira/kunhuhwirira | Shandisa zvinonhuwira zvechisikigo nemiriwo yakaita se curry, turmeric, nesinamoni kuti unakidze chikafu chako. Sarudza chikafu chisina kupfava, chisina kupfava. |
| Maronda emuromo kana pahuro | Idya zvekudya zvakapfava zviri nyore kumedza, zvakaita semashed potatoes, pudding, yogurt, uye soup. |
| Kusvotwa uye kusagadzikana mudumbu | Inwa tii yeginger. Dzivisa chikafu chine spice uye chine mafuta. |
| Manyoka | Deredza kudya zvine fiber yakawanda (zviyo, bran) uye chikafu chemukaka. |
| Kuzvimba | Idya zvekudya zvakawanda zvine fiber uye inwa mvura yakawanda, kusanganisira mvura, mukati mezuva. |
Ngwarira kunwa doro nemunyu.
Deredza kunwa doro. Zvakanaka kurega kunwa doro zvachose kana zvichibvira. Zvidzidzo zvinoratidza kuti vakadzi vanonwa zvinwiwa zvitatu kusvika zvitanhatu pasvondo vane mukana wepamusoro we15% wekubatwa nekenza yemazamu. Zvakare, doro rinogona kuwedzera kushushikana pachiropa chako, sezvo zvichiita kuti zviomere muviri wako kushandisa mishonga yechemotherapy. Kana uine maronda mumuromo, doro rinogona kuwedzera.
Zvikafu zvine munyu wakawanda (magakanje, nyama yakarungwa nemunyu/hove) zvinogona kuwedzera BP, saka zvideredzewo.
Pakupedzisira, inwa mvura yakawanda . Inwa marita maviri kusvika matatu emvura pazuva. Mvura inokosha kuti masero ari mumuviri wedu ashande zvakanaka. Kurutsa uye manyoka anokonzerwa nekurapwa zvinogona kukonzera kuti mvura yakawanda irasikirwe mumuviri uye zvigokonzera kupera mvura mumuviri. Izvi zvinogona kuva nengozi. Saka, gara uine mvura, mukaka, soup, uye jelly.
Mharidzo Yekuenda Nayo Kumba
- Kudya zvine mwero uye zvinovaka muviri ndiyo shamwari yako yepamwoyo panguva yekurapwa kenza yemazamu. Izvi zvichakupa simba uye kupora.
- Jaira kudya kwakapfuma mumapuroteni, mafuta ane hutano hwemwoyo, makabhohaidhiretsi ane fiber yakawanda, mavhitamini, uye maminerari.
- Usatya kudya soya. Yakachengeteka uye inobatsira kana iri pakati nepakati.
- Gadzirisa migumisiro yekurapwa uye gadzirisa kudya kwako zvinoenderana.
- Inwa mvura yakawanda mukati mezuva. Dzivisa doro uye kunwa munyu wakawandisa.
- Iva nechokwadi chekutaura nachiremba wako nezve chero chimwe chezvinhu izvi, chero shanduko dzaunoda kuita pakudya kwako, kana chero matambudziko aunogona kunge uine.
Kenza yemazamu, kenza yemazamu yakapararira, kudya kwekenza, kudya kwekenza, kudya kwechemotherapy , kudya kwemwaranzi, kurapwa kwekenza, kudya kune hutano
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