Kudyisa Vakwegura

Zvemukati

• Onawo:

Kusiyanisa chikafu zvinoenderana nezera kwakakosha kuti muviri ugare wakasimba uye uine hutano, saka chikafu chevakuru chinofanira kuve ne:

• Muriwo, michero uye zviyo zvakakwana: yakasimba yakasimba fiber, inobatsira kupatira, chirwere chemwoyo uye chirwere cheshuga.
• Misi uye zvigadzirwa zvemukaka: vane calcium uye vhitamini D, inosimbisa mapfupa nemajoini, pamwe nemapuroteni, potasium uye vhitamini B12.
• Nyama: kunyanya kusendama, iwo manyuko akanaka epuroteni nesimbi, pamwe nemazai.
• Chingwa: yakafumiswa nefibisi, zviyo, kudzivirira chingwa chena, kugona kuperekedza chikafu pamwe nemupunga uye bhinzi.
• Mbesa sebhinzi nenyemba, zvine fiber yakawanda isina cholesterol uye yakafuma mumapuroteni.
• Mvura: 6 kusvika ku8 magirazi pazuva, angave ari muchimiro chemuto, muto kana tii. Mumwe anofanirwa kunwa kunyange asinganzwe nyota.

Mamwe matipi akakosha ndeaya: usadya wega, idya ese maawa matatu uye wedzera zvinonhuwira zvakasiyana kuchikafu kusiyanisa kuravira. Muhupenyu hwese shanduko zhinji dzinoitika mumuviri uye dzinofanirwa kuperekedzwa nemaitiro echokwadi ekudya kudzivirira zvirwere.

Onawo:

• Zvinofanira kudyiwa nevakuru kuti vadzikire
• Iwo akanyanya kurovedza evakuru