Iyo 8 Yakanyanya Kudya Kudya Zvirongwa - Sustainability, Kuonda, uye Zvimwe

Zvemukati

• 1. Kutsanya nguva nenguva
• 2. Zvidyiro zvinodyarwa nemiti
• 3. Kudya kwakaderera-carb
• 4. Chikafu chepaleo
• 5. Kudya kwemafuta mashoma
• 6. Kudya kweMediterranean
• 7. WW (Vatariri Vehuremu)
• 8. Kudya kweDASH
• Chinokosha

Inofungidzirwa kuti inoda kusvika hafu yevakuru veAmerica vanoedza kudzikisa huremu gore rega ().

Imwe yedzakanakisa nzira dzekudzikisa huremu ndeyokuchinja dhayeti yako.

Asi, huwandu hwakawanda hweanowanikwa marongero ezvekudya anogona kuita kuti zviome kutanga, sezvo usina chokwadi kuti ndechipi chakakodzera, chinogara chiripo, uye chinoshanda.

Zvimwe zvekudya zvinovavarira kudzikisira chishuwo chako chekudya kuti udye zvaunodya, nepo vamwe vachiratidzira kudzora kudya kwako macalorie uye kana carbs kana mafuta.

Chii chimwe, vazhinji vanopa hutano mabhenefiti ayo anodarika kurasikirwa nekurema.

Heano 8 akanyanya madhayeti ekudyira ekukubatsira kuteura huremu uye nekuvandudza hutano hwako hwese.

1. Kutsanya nguva nenguva

Kutsanya kuri pakati nepakati chirongwa chekudya chinotenderera pakati penguva yekutsanya nekudya.

Mhando dzakasiyana dziripo, kusanganisira nzira ye16 / 8, iyo inosanganisira kudzikisira kudya kwekoriori kwemaawa masere pazuva, uye iyo 5: 2 nzira, iyo inodzora yako yezuva nezuva koriori inodya kusvika 500-600 macalorie kaviri pasvondo.

Inoshanda sei: Kutsanya kusingagumi kunodzivirira nguva yaunobvumidzwa kudya, inova nzira yakapusa yekudzora yako calori yekudyiwa. Izvi zvinogona kutungamira kuonda - kunze kwekunge iwe uchibhadhara nekudya chikafu chakawandisa panguva yekubvumidzwa kwekudya nguva.

Kuonda: Mukuwongorora kwezvidzidzo, kutsanya kwepakati nepakati kwakaratidzwa kukonzera 2-3% kuonda pamusoro pemavhiki matatu kusvika ku24, inova chikamu chakakura kwazvo kupfuura dzimwe nzira ().

Ongororo imwechete yakaratidza kuti nzira iyi yekudya inogona kudzikisa chiuno chakatenderera ne4-7%, inova chiratidzo cheanokuvadza dumbu mafuta ().

Zvimwe zvidzidzo zvakawana kuti kutsanya kwepakati nepakati kunogona kuwedzera kupisa kwemafuta uchichengetedza tsandanyama, izvo zvinogona kuvandudza metabolism (,).

Zvimwe zvakanaka. Kutsanya kuri pakati nepakati kwakabatanidzwa nemhedzisiro yekukwegura, kuwedzera insulin kushushikana, hutano hwehuropi hwakagadziridzwa, kudzikisira kuzvimba, uye zvimwe zvakawanda zvakanaka (,).

Kuderera: Kazhinji, kutsanya kwakapindirana kwakachengeteka kune vanhu vakuru vane hutano.

Izvo zvakati, avo vanoziva kudonha mumashuga eropa ravo, senge vamwe vanhu vane chirwere cheshuga, huremu hushoma, kana kusagadzikana kwekudya, pamwe nevakadzi vane nhumbu kana vanoyamwisa, vanofanirwa kutaura kune nyanzvi yehutano vasati vatanga kutsanya kwepakati.

Pfupiso Kupindirana kwekutsanya kutenderera pakati penguva dzekutsanya uye kudya. Yakaratidzirwa kubatsira kuonda uye yakabatana kune mamwe akawanda mabhenefiti ehutano.

2. Zvidyiro zvinodyarwa nemiti

Zvidyarwa-zvinodyiwa zvinogona kukubatsira iwe kurasikirwa uremu. Vegetarianism uye veganism ndiwo akanyanya kufarirwa mavhezheni, ayo anorambidza zvigadzirwa zvemhuka kune hutano, hunhu, uye zvikonzero zvezvakatipoteredza.

Nekudaro, zvinowedzerana zvinodyarwa zvinomera-zvinodyiwa zviripo, senge chikafu chinoshanduka, chinova chikafu chinodyarwa nemiti icho chinobvumira kudya zvigadzirwa zvemhuka zvine mwero.

Inoshanda sei: Kune mhando dzakawanda dzekusadya nyama, asi zhinji dzinosanganisira kubvisa nyama, huku, nehove. Vamwe varimi venyama vanogona kudzivisa mazai nemukaka.

Kudya kwevegan kunoitora nhanho yekuwedzera nekudzora zvigadzirwa zvese zvemhuka, pamwe nezvigadzirwa zvemhuka zvakaita semukaka, gelatin, huchi, whey, kasini, uye albin.

Iko hakuna yakajeka-yakatemwa mitemo yeiyo inoshanduka kudya, sezvo iri shanduko yemarambiro pane chikafu. Iyo inokurudzira kudya kazhinji michero, miriwo, nyemba, uye tsanga dzese asi inobvumidza mapuroteni uye zvigadzirwa zvemhuka zvine mwero, zvichiita kuti ive imwe nzira inozivikanwa.

Mazhinji emapoka ezvikafu zvakatemerwa ane makirori mazhinji, saka kudzikamisa kunogona kubatsira kurasikirwa nekurema.

Kuonda: Kutsvagurudza kunoratidza kuti zvidyarwa zvinodyarwa nemiti zvinoshanda pakurasikirwa nehuremu (,,).

Kuongororwa kwezvidzidzo gumi nezviviri kusanganisira vatori vechikamu 1,151 vakaona kuti vanhu vari pachikafu chakasimwa chirimwa vakarasikirwa neavhareji yemapaundi 4.4 (2 kg) kupfuura avo vaisanganisira zvigadzirwa zvemhuka ().

Uyezve, avo vanotevera chikafu chevgan vakarasikirwa avhareji yemamirioni 5.5 (2.5 kg) kupfuura vanhu vasingadyi chikafu-chakavakirwa kudya ().

Zvidyarwa-zvinodyiwa zvinogona kubatsira kurasikirwa uremu nekuti zvinowanzo kuve zvakapfuma mufibre, izvo zvinogona kukubatsira kuti ugare wakazara kwenguva yakareba, uye yakaderera mune yakakwira-koriori mafuta (,,).

Zvimwe zvakanaka. Kudya kwekudyara-kwakavakirwa kwakabatana neakawanda mamwe mabhenefiti, senge yakaderedzwa njodzi yemamiriro asingagumi sehosha yemwoyo, mamwe kanzira, uye chirwere cheshuga. Izvo zvinogona zvakare kuve zvakachengetedzwa zvakatipoteredza pane nyama-yakavakirwa kudya (,,,).

Kuderera: Kunyangwe zvidyarwa-zvinodyarwa zvine hutano, zvinogona kudzora zvakakosha zvakakosha izvo zvinowanzo kuwanikwa mune zvigadzirwa zvemhuka, simbi, vhitamini B12, vhitamini D, calcium, zinc, uye omega-3 fatty acids.

Maitiro ekushanduka-shanduka kana kuwedzerwa kwakaringana kunogona kubatsira nhoroondo yezvinhu izvi zvinovaka muviri.

Pfupiso Kudya kwezvirimwa-zvinodzivirira nyama uye zvigadzirwa zvemhuka nezvikonzero zvakasiyana. Zvidzidzo zvinoratidza kuti iwo anobatsira kuonda nekudzora yako calori yekudyiwa uye nekupa mamwe akawanda mabhenefiti.

3. Kudya kwakaderera-carb

Kudya kwakaderera-carb kuri pakati pezvikafu zvinozivikanwa kwazvo zvekureruka. Mienzaniso inosanganisira iyo Atkins kudya, ketogenic (keto) kudya, uye yakaderera-carb, yakakwira-mafuta (LCHF) kudya.

Mimwe mhando inoderedza carbs zvakanyanya kupfuura mamwe. Semuenzaniso, zvakanyanya-zvakaderera-carb zvikafu senge keto kudya zvinodzivirira iyi macronutrient kusvika pasi pegumi muzana muzana yemakoriori, zvichienzaniswa ne30% kana zvishoma kune mamwe marudzi ().

Inoshanda sei: Kudya kwakaderera-carb kunodzivirira yako carb kutora mukuda kweprotein nemafuta.

Iwo anowanzo kuve akakwirira mupuroteni kupfuura kudya kwakaderera-mafuta, izvo zvakakosha, sezvo mapuroteni anogona kubatsira kudzikisira kudya kwako, kusimudza metabolism, uye kuchengetedza mhasuru (,).

Mune yakanyanya-yakaderera-carb idhi senge keto, muviri wako unotanga kushandisa fatty acids pane carbs esimba nekushandura iwo kuita ketoni. Maitiro aya anonzi ketosis ().

Kuonda: Ongororo dzakawanda dzinoratidza kuti kudya kwakaderera-carb kunogona kubatsira kurasikirwa nekurema uye kunogona kushanda zvakanyanya kupfuura zvakajairika zvine mafuta mashoma (,,,).

Semuenzaniso, ongororo yezvidzidzo makumi mashanu neshanu kusanganisira 68,128 vatori vechikamu vakawana kuti kudya kwakaderera-carb kwakakonzeresa zvakanyanya kurasikirwa nekurema kupfuura chikafu chine mafuta mashoma ().

Uyezve, kudya kwakaderera-carb kunoratidzika kunge kunoshanda zvakanyanya pakupisa zvinokuvadza dumbu mafuta (,,).

Zvimwe zvakanaka. Kutsvagurudza kunoratidza kuti kudya kwakaderera-carb kunogona kudzora njodzi kune chirwere chemoyo, kusanganisira yakakwira cholesterol uye kuwanda kweropa. Ivo vanogona zvakare kusimudzira shuga yeropa uye insulin mazinga muvanhu vane mhando 2 chirwere cheshuga (,).

Kuderera: Mune zvimwe zviitiko, kudya kwakaderera-carb kunogona kusimudza LDL (yakaipa) cholesterol mazinga. Kudya-kwakaderera-carb kudya kunogona zvakare kuve kwakaoma kutevedzera uye kukonzera kugaya kugaya kune vamwe vanhu ().

Mumamiriro asingawanzoitika, kutevera yakanyanya-yakaderera-carb chikafu kunogona kukonzera mamiriro anozivikanwa se ketoacidosis, ine njodzi metabolic mamiriro anogona kuuraya kana akasara asina kurapwa (,).

Pfupiso Kudya kwakaderera-carb kunodzivirira yako carb kutora, izvo zvinokurudzira muviri wako kushandisa mamwe mafuta sehuni. Ivo vanogona kukubatsira iwe kurasikirwa uremu uye nekupa mamwe akawanda mabhenefiti.

4. Chikafu chepaleo

Iyo paleo dhizeti inotsigira kudya izvo zvakafanana izvo izvo vako vavhimi-vanounganidza madzitateguru anonzi vanodya.

Izvo zvinoenderana nedzidziso yekuti zvirwere zvemazuva ano zvakabatana nekudya kwekuMadokero, sevatsigiri vanodavira kuti muviri wemunhu hauna kushanduka kugadzirisa mapundu, zviyo, uye mukaka.

Inoshanda sei: Chikafu chepaleo chinokurudzira kudya chikafu chose, michero, miriwo, nyama dzakaonda, nzungu, uye mhodzi. Inotadzisa kushandiswa kwezvikafu zvakagadzirwa, zviyo, shuga, uye mukaka, asi mamwe mavhezheni mashoma anotendera zvimwe zvigadzirwa zvemukaka senge chizi.

Kuonda: Dzakawanda ongororo dzakaratidza kuti iyo paleo chikafu inogona kubatsira kuonda uye kudzikisira zvinokuvadza dumbu mafuta (,,).

Semuenzaniso, mune kumwe kudzidza kwevhiki nhatu, vanhu vakuru vane hutano vanotevera kudya kwepaleo vakarasikirwa neavhareji yemapaundi 5.1 (2.3 kg) uye vakadzikisa chiuno chavo - mucherechedzo wemafuta emudumbu - neavhareji yemasendimita 0.6 (1.5 cm) ( ).

Tsvagiridzo zvakare inoratidza kuti chikafu chepaleo chinogona kunge chiri kuzadza kupfuura chikafu chakakurumbira senge chikafu cheMediterranean uye chikafu chine mafuta mashoma. Izvi zvinogona kunge zvichikonzerwa nehupamhi hwayo protein (,).

Zvimwe zvakanaka. Kuteedzera chikafu chepa paleo kunogona kudzora huwandu hwehosha yemoyo njodzi, zvakadai sekukwira kweropa, cholesterol, uye triglyceride mazinga (,).

Kuderera: Kunyangwe chikafu chepa paleo chine hutano, chinodzivirira akati wandei mapoka ezvikafu zvine hutano, kusanganisira nyemba, zviyo zvese, uye mukaka.

Pfupiso Chikafu chepaleo chinokurudzira kudya chikafu chose, zvakafanana nekudya kwakaita madzitateguru ako. Zvidzidzo zvinoratidza kuti zvinogona kubatsira kuonda uye kudzikisira chirwere chemoyo njodzi.

5. Kudya kwemafuta mashoma

Kufanana nezvikafu zvakaderera-carb, kudya kwakaderera-mafuta kwakave kwakakurumbira kwemakumi emakore.

Pakati pese, kudya kwakaderera-mafuta kunosanganisira kudzora kudya kwako kwemafuta kusvika ku30% yemakoriori ako ezuva nezuva.

Kumwe kwakanyanya- uye kwekupedzisira-kwakaderera-mafuta kudya kunonamira kudzikisira kudyiwa kwemafuta kusvika pasi pegumi muzana yemakori ().

Inoshanda sei: Kudya kwemafuta mashoma kunodzivirira kudya kwemafuta nekuti mafuta anopa zvakapetwa kaviri huwandu hwe macalorie pagiramu, zvichienzaniswa nemamwe macronutrients - protein uye carbs.

Kudya-kwakaderera-mafuta kudya kune mashoma pane gumi muzana muzana emakori kubva kumafuta, ane angangoita makumi masere muzana emakori anouya kubva ku carbs uye 10% kubva ku protein.

Kudya-kwakaderera-mafuta kudya kunonyanya kudyara-kwakavakirwa uye kunogumira nyama uye zvigadzirwa zvemhuka.

Kuonda: Sezvo kudya kwakaderera-mafuta kuchirambidza kudya kwekoriori, vanogona kubatsira kudzikira (,,,).

Ongororo yeongororo makumi matatu neshanu inosanganisira vanopfuura 73,500 vatori vechikamu vakaona kuti kutevera kudya kwakaderera-mafuta kwakatungamira kuchidiki asi chakakodzera shanduko muhuremu uye chiuno sedenderedzwa ().

Nekudaro, nepo kudya kwakaderera-mafuta kuchiratidzika kunge kunoshanda sekudya kwakaderera-carb kwehuremu mumamiriro anodzoreka, kudya kwakaderera-carb kunoita kunge kunoshanda zuva nezuva (,,).

Kudya-kwakaderera-mafuta kudya kwakaratidzirwa kuve kwakabudirira, kunyanya pakati pevanhu vane kufutisa. Semuenzaniso, chidzidzo chevhiki masere muvatori vechikamu makumi mashanu nevatanhatu chakawana kuti kudya chikafu chinosanganisira 7-14% mafuta kwakatungamira kuhuremu hwekurema uremu hwe14,8 mapaundi (6.7 kg) ().

Zvimwe zvakanaka. Kudya kwemafuta mashoma kwakabatanidzwa nenjodzi yakadzikira yehosha yemwoyo uye sitiroko. Vanogona zvakare kudzora kuzvimba uye kugadzirisa mamaki echirwere cheshuga (,,).

Kuderera: Kurambidza mafuta zvakawandisa kunogona kutungamira kumatambudziko ehutano mukureba, sezvo mafuta anoita chinzvimbo chakakosha mukugadzirwa kwehomoni, kunwa kwehutano, uye hutano hwema cell. Uyezve, zvakanyanya-zvakaderera-mafuta chikafu chakabatanidzwa kune yakanyanya njodzi ye metabolic syndrome ().

Pfupiso Kudya kwemafuta mashoma kunodzivirira kudya kwako kwemafuta, sezvo iyi macronutrient iri pamusoro mumacalorie kupfuura protein uye carbs. Zvidzidzo zvakabatanidza kudya kwakaderera-mafuta kune huremu kurasikirwa uye kudzikira njodzi dzehosha yemoyo uye chirwere cheshuga.

6. Kudya kweMediterranean

Kudya kweMediterranean kunoenderana nezvikafu izvo vanhu vari munyika dzakaita seItari neGirisi vaimbodya.

Kunyangwe yaive yakagadzirirwa kudzikisa chirwere chemwoyo njodzi, ongororo dzakawanda dzinoratidza kuti inogona zvakare kubatsira kuonda ().

Inoshanda sei: Kudya kweMediterranean kunotsigira kudya michero yakawanda, miriwo, nzungu, mhodzi, bhinzi, tubers, zviyo zvese, hove, hove, uye mamwe maorivhi emhandara.

Chikafu chakadai sehuku, mazai, uye zvigadzirwa zvemukaka zvinofanirwa kudyiwa zvine mwero. Zvichakadaro, nyama tsvuku ishoma.

Pamusoro pezvo, chikafu cheMediterranean chinodzivisa zviyo zvakanatswa, mafuta akachinjika, mafuta akakwenenzverwa, nyama dzakagadziriswa, shuga yakawedzerwa uye zvimwe zvinogadzirwa zvakanyanya.

Kuonda: Kunyangwe isiri yakanyanya kudya kwekudzikira uremu, ongororo zhinji dzinoratidza kuti kutora chikafu cheMediterranean kunogona kubatsira kudzikira (,,).

Semuenzaniso, kuongororwa kweongororo gumi neshanu kwakaona kuti vanhu vaisanganisa chikafu cheMediterranean nekurovedza muviri kana kudzora koriori vakarasikirwa avhareji yemapaundi 8.8 kupfuura (4 kg) kupfuura avo vari pachikafu chekudzora ().

Zvimwe zvakanaka. Kudya kweMediterranean kunokurudzira kudya zvakawanda zvekudya zvine antioxidant, izvo zvinogona kubatsira kurwisa kuzvimba uye kushushikana kweiyo oxidative nekudzora mahara radicals. Yakave yakabatanidzwa kune yakaderedzwa njodzi dzehosha yemoyo uye kufa nguva isati yakwana (,).

Kuderera: Sezvo chikafu cheMediterranean chisinganyatso kuomesera kudya, vanhu vangangorega kuutevera kunze kwekunge ivo vanodya mashoma macalorie.

Pfupiso Kudya kweMediterranean kunosimbisa kudya michero yakawanda, miriwo, hove, uye maoiri ane hutano uku uchirambidza kudya kwakanatswa uye kwakanyatsogadziriswa. Kunyangwe isiri yekuderedza uremu chikafu, zvidzidzo zvinoratidza kuti inogona kukurudzira kuonda uye hutano hwakazara.

7. WW (Vatariri Vehuremu)

WW, aimbova Varindi vehuremu, ndeimwe yeanonyanya kufarirwa zvirongwa zvekudzikira pasi rese.

Kunyangwe isingarambidze chero mapoka ezvikafu, vanhu vari paWW chirongwa vanofanirwa kudya mukati meakatarwa ezuva nezuva mapoinzi kuti vasvike pakurema kwavo ().

Inoshanda sei: WW ndeye-poindi-yakavakirwa sisitimu iyo inopa chikafu chakasiyana uye zvinwiwa kukosha, zvinoenderana nekoriori yavo, mafuta, uye fiber zvirimo.

Kuti usvike pahuremu hwaunoda, unofanirwa kugara mukati memubhadharo wezuva nezuva.

Kuonda: Ongororo dzakawanda dzinoratidza kuti chirongwa cheWW chinogona kukubatsira kurasikirwa nehuremu (,,,).

Semuenzaniso, kuongororwa kweongororo makumi mana neshanu kwakawana kuti vanhu vaitevera chikafu cheWW vakarasikirwa nehuremu huwandu hwe2.6% kupfuura vanhu vakagashira kuraira kwakaringana ().

Uyezve, vanhu vanotevera zvirongwa zveWW vakaratidzirwa kuve vanobudirira zvakanyanya mukuchengetedza uremu mushure memakore akati wandei, zvichienzaniswa neavo vanotevera zvimwe zvekudya (,).

Zvimwe zvakanaka. WW inobvumira kushanduka, zvichiita kuti zvive nyore kutevera. Izvi zvinogonesa vanhu vane zvirambidzo zvekudya, senge avo vane allergies yekudya, kutevedzera chirongwa.

Kuderera: Kunyangwe iyo ichibvumidza kuchinjika, WW inogona kudhura zvichienderana nechirongwa chekunyorera. Zvakare, iko kuchinjika kunogona kuve kudonha kana ma dieters akasarudza chikafu chisina hutano.

Pfupiso WW, kana VaWaremu Varindi, chirongwa chekureruka chinoshandisa poindi-yakavakirwa system. Zvidzidzo zvinoratidza kuti zvinoshanda kwenguva refu yekudzora uremu uye inoshanduka zvakanyanya.

8. Kudya kweDASH

Kudya Kunoita Kumisa Hypertension, kana Kudya kweDASH, chirongwa chekudya chakagadzirirwa kubatsira kurapa kana kudzivirira kukwirisa kweropa, kunozivikanwa kuchipatara sehypertension.

Inosimbisa kudya michero yakawanda, miriwo, zviyo zvakakwana, uye nyama isina mafuta uye ine munyu mushoma, nyama tsvuku, shuga yakawedzerwa, uye mafuta.

Nepo iyo DASH yekudya isiri yekuderedza uremu chikafu, vanhu vazhinji vanorondedzera kurasikirwa huremu pairi.

Inoshanda sei: Kudya kweDASH kunokurudzira kusarudzika kwakasiyana kwemapoka ezvikafu akasiyana. Huwandu hweservings iwe yaunobvumidzwa kudya zvinoenderana neyako yezuva nezuva koriori yekudya.

Semuenzaniso, avhareji munhu pane iyo DASH yekudya angadya anenge mashanu servings yemiriwo, mashanu servings yemichero, 7 servings ehutano carbs senge zviyo zvizere, 2 servings yemafuta ane mafuta mashoma, uye 2 servings kana mashoma ezvinyama zvakaonda pa zuva.

Pamusoro pezvo, unobvumidzwa kudya nzungu nembeu 2-3 nguva pasvondo ().

Kuonda: Zvidzidzo zvinoratidza kuti Kudya kweDASH kunogona kukubatsira kurasikirwa uremu (,,,).

Semuenzaniso, ongororo yezvidzidzo gumi nezvitatu yakawana kuti vanhu vari paDASH chikafu vakarasika zvakanyanya huremu hunopfuura mavhiki masere kusvika makumi masere nemasere kupfuura vanhu vari pachikafu chekudzora ().

Zvimwe zvakanaka. Kudya kweDASH kwakaratidzirwa kudzikisa huwandu hweropa uye huwandu hwehosha yemoyo njodzi njodzi. Zvakare, zvinogona kubatsira kurwisa kudzokororazve kuora mwoyo zviratidzo uye kudzikisa njodzi yako yezamu uye colorectal cancer (,,,,,,).

Kuderera: Nepo kudya kweDASH kuchizobatsira kurasikirwa nekurema, pane humbowo hwakasanganiswa pakudya kwemunyu uye kuwedzerwa kweropa. Uye zvakare, kudya munyu mushoma kwakabatanidzwa nekuwedzera insulin kudzvinyirira uye nenjodzi yakawedzera yekufa kune vanhu vane moyo kutadza (,).

Pfupiso Kudya kweDASH kudya kwakaderera-munyu kwakaratidzwa kubatsira kuonda. Zvidzidzo zvakare zvakazvibatanidza kune zvimwe zvinobatsira zvemoyo wako uye kudzikisira njodzi dzezvimwe zvirwere zvisingaperi.

Chinokosha

Kudya kwakawanda kunogona kubatsira iwe kuonda.

Zvimwe zvekudya zvakanyatsotsvakurudzwa uye zvirongwa zvekudya zvinosanganisira kutsanya kwepakati, zvekudyara-zvinodyiwa, kudya kwakaderera-carb, kudya kwakaderera-mafuta, kudya kwepaleo, chikafu cheMediterranean, WW (Weight Watchers), uye iyo DASH yekudya.

Kunyange zvese zvikafu pamusoro zvaratidzwa kuti zvinobudirira pakurasikirwa nehuremu, chikafu chaunosarudza chinofanira kubva pane mararamiro ako uye zvaunofarira zvekudya. Izvi zvinovimbisa kuti iwe uri mukana wekunamatira kwazviri mukureba kwenguva.