Hutano maitiro ekuremerwa uremu

Kunyangwe iri hutano kana isina hutano, tsika chinhu chaunoita pasina kufunga nezvazvo. Vanhu vanobudirira pakurasikirwa nehuremu, shandura kudya kune hutano kuita tsika.

Idzi tsika dzakanaka dzekudya dzinogona kukubatsira iwe kuonda uye kuichengeta iri kure.

Iyo kicheni yemhuri inogona kukonzeresa kudya zvisina tsarukano kana masherufu ako akarongedzwa nezvikafu zvine shuga. Rongedza zvakare kicheni kugadzira chikafu-chinowedzera chikafu chisarudzo chakasarudzika.

• Chengeta chikafu chine hutano chiri kuona. Chengeta mbiya yemichero pakaunda uye pre-yakagurwa miriwo mufiriji. Paunonzwa nzara, unenge uine chikafu chinogwinya chiri padyo.
• Deredza muyedzo. Kana iwe uchiziva kuti haugone kuzvidzora pakomberedza makuki, zvichengete uye zvimwe zvekudya-zvinokanganisa chikafu kunze kwekusvika, kana kunyange zvirinani, kunze kwemba.
• Gara uchidya ndiro. Kudya wakanangana nemudziyo kana bhegi kunokurudzira kunyanya kudya.
• Shandisa mahwendefa madiki. Kana iwe ukatanga kudya uine chikafu chidiki pamberi pako, ungangozodya zvishoma nenguva yacho painenge yapera.

Hupenyu hunobatikana uye vanhu vazhinji vanopedzisira vadya vasina kufunga nezvechikafu chavari kuisa mumiromo yavo. Iyi miitiro inotevera inogona kukubatsira kuti urege kudya uku kusingafungi.

• Idya mangwanani. Dumbu risina chinhu kukokwa kwekudya zvakanyanya. Tanga zuva rako nechingwa chezviyo chakazara kana zviyo, mukaka une mafuta mashoma kana yogati, uye chimedu chemuchero.
• Ronga kumberi. Usamirira kusvikira wava nenzara kuti usarudze chekudya. Ronga chikafu chako uye enda kunotenga kana iwe uchinzwa uzere. Zvisarudzo zvisina kunaka zvichave nyore kupfuura.
• Simba pasi rako skrini. Kudya nemaziso ako paTV, komputa, kana chero chimwe chinhu chinovhiringidza chinobvisa pfungwa dzako pane zvauri kudya. Kwete chete iwe unorasikirwa nekuravira chikafu chako, iwe uri mukana wekudya zvakanyanya.
• Idya chikafu chine hutano kutanga. Tanga nesobho kana saradhi uye unenge usisina nzara paunotendeukira kukosi huru. Ingo chengetedza macream-based soups uye madhirezi ekupfeka.
• Idya tudyo tudiki kazhinji. Panzvimbo pekudya kwemaviri kana matatu makuru, unogona kudya zvidiki zvidiki uye zvekudya zvine utano kuti urambe uchifamba zuva rese.
• Zviyese. Mashoko ari pachiyero achakubatsira kuti uone kuti huremu hwako hunokwira sei kana kudzika zvichienderana nekuti unodya sei.
• Chengetedza imba yako kutonhorera. Kunzwa kutonhora zvishoma munguva yechando kunogona kukubatsira kupisa macalorie akawanda kupfuura kana iwe uchichengeta imba yako padivi rinodziya.

Kudya kwepamoyo, kana kudya kwekunyaradzwa pane kudya kunovaka muviri, kunogona kuita mutsauko mukuru mune zvaunodya uye zvakanyanya. Kuvandudza hukama hwako nechikafu:

• Teerera. Teerera kumutumbi wako kuti zvimwe zvekudya zvinoita kuti unzwe sei. Chikafu chakabikwa chingaravira zvikuru izvozvi. Asi uchanzwa sei mudumbu rako awa kubva zvino?
• Dzora. Isa pasi forogo yako pakati pekurumwa kana kuita hurukuro sezvaunodya. Nekuzvifambisa pachako, iwe unopa dumbu rako mukana wekuti unzwe kuguta.
• Chengetedza. Verenga mavara ekudya pane chikafu chako usati waudya. Nyora pasi zvauri kuronga kudya usati wadya. Dzese tsika idzi dzinokumisa uye kufunga usati waisa chimwe chinhu mumuromo mako.
• Chinja matauriro aunoita nezve chikafu. Panzvimbo pekutaura "Ini handikwanise kudya izvo," iti, "Handidye izvo." Kutaura haugone zvinogona kuita kuti unzwe uchinyimwa. Kutaura hauna anokuisai mutariri.

Shamwari uye mhuri vanogona kukubatsira kuramba uri munzira uye kukukurudzira munzira. Ive neshuwa yekutora vanhu vanonzwisisa kuti izvi zvakakosha sei uye ndiani anokutsigira; kwete kukutonga kana kuedza kukuyedza netsika dzekare dzekudya.

• Tumira mberi mishumo. Udza shamwari dzako chinangwa chako chekurema uye uvatumire masvondo ekuvandudzwa kwekuti urikuita sei.
• Shandisa pasocial media. Dzimwe nhare mbozha dzinokutendera kuti utore zvese zvaunodya uye ugovane izvozvo neshamwari dzakasarudzwa. Izvi zvinogona kubatsira iwe kurekodha uye kuve unozvidavirira pane izvo zvaunodya.

Kufutisa - hutano hunhu; Kufutisa - kudya zvine hutano

• Kudya zvine hutano
• myPlate

Jensen MD. Kufutisa. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 207.

LeBlanc EL, Patnode CD, Webber EM, Redmond N, Rushkin M, O'Connor EA. Maitiro uye pharmacotherapy uremu kupindira kudzivirira hutete hune hukama nehutano nekufa kune vanhu vakuru: yakagadziriswa yakarongeka kuongororwa kweU.S. Preventive Services Task Force [Internet]. Rockville (MD): Sangano reHutano Hwekutsvagisa uye Hwakanaka (US); 2018 Sep. (Evidence Synthesis, Nha. 168.) PMID: 30354042 Pubmed.ncbi.nlm.nih.gov/30354042/.

Ramu A, Neild P. Kudya uye chikafu. Mu: Naish J, Syndercombe Dare D, eds. Chiremba Sayenzi. 3rd ed. Philadelphia, PA: Elsevier; 2019: chitsiko 16.

Dhipatimendi reUnited States rezvekurima uye Dhipatimendi reU.S. rehutano neVashandi. Dhijitari Mirayiridzo yevaAmerica, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Yakagadziridzwa Zvita 2020. Yakasvika muna Ndira 25, 2021.

Dhipatimendi reU.S. rehutano neveVashandi vewebhu Nutrition uye uremu chinzvimbo. www.utano-staople.gov/2020/topics-objectives/topic/nutrition-and-weight-status. Yakagadziridzwa Kubvumbi 9, 2020. Yakasvika muna Kubvumbi 9, 2020.

US Preventive Services Task Force; Curry SJ, Krist AH, uye al. Maitiro ekurasikirwa nehuremu matanho ekudzivirira kufutisa-hune hutano nekufa kune vanhu vakuru: US Preventive Services Task Force kukurudzira chirevo. JAMA. 2018; 320 (11): 1163–1171. PMID: 30326502 pubmed.ncbi.nlm.nih.gov/30326502/.

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