Ndezvipi zvekudya uye ndeapi maVaki?

Zvemukati

• Chinyorwa cheVagadziri veKudya
• Mabasa eVagadziri veKudya

Zvikafu zvinovaka ndeavo vakapfuma mumapuroteni, akadai semazai, nyama nehuku, zvine basa rekuvaka matishu matsva mumuviri, kunyanya kana zvasvika pakukora kwemhasuru nekupora kwemaronda nekuvhiyiwa.

Uye zvakare, izvi zvekudya zvinobatsira mukukura kwemuviri panguva yehucheche uye kuyaruka, uye zvakakosha pakuchengetedza hutano hwakanaka uye mhasuru pakukwegura.

Chinyorwa cheVagadziri veKudya

Kudya kwekuvaka kwakanyanya muprotein, senge:

• Nyama, hove nehuku;
• Zai;
• Mukaka uye zvigadzirwa zvemukaka, senge yogati uye chizi;
• Mbesa, dzakadai nzungu, bhinzi, soya, nyemba uye nhingi;
• Quinoa;
• Mbeu dzemafuta, dzakadai semashezi, maarumondi, hazelnuts uye walnuts;
• Mbeu, senge sesame uye flaxseed.

Izvi zvekudya zvinofanirwa kudyiwa zuva nezuva kuchengetedza kushanda kwakanaka kweiyo muviri, zvakakosha kuti urangarire kuti vanhu vezvinodyiwa vanofanirwa kungwarira kushandisa zviwanikwa zvemuriwo zvakapfuma mumapuroteni, kunyanya zvichienderana nehutungamiriri hwehutungamiriri. Ona huwandu hwepuroteni muzvikafu.

Mabasa eVagadziri veKudya

Vagadziri vechikafu vanoita mabasa akadai se:

• Rega kukura panguva yehudiki uye kuyaruka;
• Vaka masero eropa uye zvese nyama mumuviri;
• Kurudzira kukura kwemhasuru;
• Kuporesa matishu mushure mekukuvara, kupisa uye kuvhiyiwa;
• Simbisa immune system;
• Dzivisa kurasikirwa kwemhasuru panguva yekuchembera;
• Rovedza mwana panguva yekubata.

Mune dzimwe nguva dzehupenyu zvinogona zvakare kuve zvakafanira kutora mapuroteni-akavakirwa ekuwedzera kukurudzira mhasuru kukura, kudzivirira kurasikirwa kwemhasuru kana kukurudzira kupora kwemaronda uye kupisa. Ona kuti kudya kwacho kunofanirwa kunge kuri sei kuti uwane mhasuru.