Zvinofanira kuitwa naMukadzi wemba kudzikira huremu

Zvemukati

• 1. Gadzira chikafu chako
• 3. Gara uine michero nemiriwo kumba
• 2. Gara uine mvura kana tii pedyo
• 3. Dzivisa kutenga zviwitsi nemakuki
• 5. Snack pakati pemangwanani uye pakati pemasikati
• 6. Gadzira madhiri anonaka chete pazviitiko zvakakosha
• 7. Sanganisira mhuri mukuchinja tsika dzekudya

Kuchengeta chikafu saamai vemba kunogona kutaridza kuomarara nekuti panogara paine sarudzo yekumwa svutugadzike uchigadzira chikafu nekudya zviwitsi uye mabiko anochengeterwa mupantry, asi kushanda pamba uye kurongeka kuti ugadzirire iwe pachako chikafu kunogona kubatsira zvakanyanya avo vanoda kuonda uye kuchengetedza hutano kumusoro.

Nekudaro, kuti uwane zvakanyanyisa kubva pane zvawakajaira, heano matipi manomwe akareruka ayo achabatsira kuvandudza kuronga kwekudya kumba uye kufambisa uremu.

1. Gadzira chikafu chako

Kugadzira chikafu chako pachako kunobatsira kudzora mhando uye huwandu hwezvikafu, pamwe nekubatsira kuchengetedza mari. Kazhinji, pakutenga chikafu kure nemusha, gadziriro dzine munyu wakawanda, mafuta akashata, chikafu chakakangwa uye shuga, izvo zvinokanganisa kudya.

Nekudaro, sarudza kugadzira chikafu chako pachako, uchisarudza michero mitsva nemwaka nemiriwo, uchidzivirira kushandisa zvakawandisa mafirita nemafuta, uye uchisarudza kurongedza madhishi nemiti inonhuhwirira senge gariki, basil uye mhiripiri, pachinzvimbo checube chenyama kana miriwo, iyo vakapfuma munyu, mafuta akaipa uye makemikari ekuwedzera.

3. Gara uine michero nemiriwo kumba

Zvibereko nemiriwo zvakapfuma mumavitamini, zvicherwa uye faibha, zvakakosha zvinovaka muviri zvekuchengetedza mashandiro akanaka emuviri uye kudzivirira nzara uye zvishuwo zvemaswiti.

Zvibereko zvinogona kushandiswa sechikafu chinonaka pakati pekudya kukuru, pamwe nekuwedzeredzwa kwembeu senge chia kana flaxseed, kana ne chestnuts, ayo akapfuma mumafuta akanaka senge omega-3s, ayo anobatsira kudzora cholesterol uye BP.

2. Gara uine mvura kana tii pedyo

Kugara uine mvura kana tii padhuze kunobatsira kuchengetedza hydration uye kuwedzera kunzwa kwekuguta, kudzivirira kunwa paswiti kana zvimwe zvekudya pakati pekudya. Izvi zvinodaro nekuti kazhinji kunzwa kwenyota kunowanzo kuvhiringidzwa nenzara, izvo zvinotungamira mukuwedzera kusingadiwe mukushandisa kwekoriori.

Uye zvakare, kutora tii senge girini tii, chena tii uye mukwanyina tii kunobatsira kukurumidza metabolism uye kukurudzira kupisa mafuta, zvinopa kurema kudzora. Zano rakanaka ndere kuwedzera sinamoni uye ginger kumatei, sezvo iwo aine thermogenic mhedzisiro. Ona mimwe mienzaniso mumaTi mashanu ekuderedza uremu.

3. Dzivisa kutenga zviwitsi nemakuki

Kudzivisa chikafu checaloric pamba, senge zvihwitsi, makuki uye machipisi, zvinobatsira kudzivirira kunwa zvakanyanya kweshuga nemafuta kunyangwe chishuwo chikamuka. Paunenge uine izvi zvigadzirwa mupantry kana mukabati, kuwanda kwekushandisa kwakanyanya zvakanyanya, uye kusazviisa mukutenga kwemusika kunobatsira kudzora macalorie echikafu uye nekuwedzera mhando yechikafu zvachose.

Uye zvakare, kugara uine maswiti kumba kunokanganisa vana kufarira chikafu chine shuga yakawanda, uye kunwa kwavo kwakanyanya kunogona kukanganisa kukura kwakanaka kwemiviri yavo uye kuwedzera njodzi yematambudziko akadai sehuremu hwakawandisa uye cholesterol yakawanda.

5. Snack pakati pemangwanani uye pakati pemasikati

Kudya zvakapetwa pakati pekudya kukuru kunobatsira kudzikisa nzara uye chishuwo chekudya, uye zvakare kunoderedza tsika yekuravira chikafu uchidya masikati uye kudya kwemanheru.

Nezvikafu zvekudya, sarudza kudya chikafu chakadai seyoghurti dzepanyama dzinozununguswa nemichero, masangweji nechingwa chakazara nechizi, michero saradhi ine chia, flaxseed kana oats kana tapioca diki ine zai nekofi, ndoda isina shuga. Ona mienzaniso yehutano Hwemasikati Svutugadzike Sarudzo.

6. Gadzira madhiri anonaka chete pazviitiko zvakakosha

Kugadzirira madhiri anonaka chete pazviitiko zvakakosha uye kwete seyakajairwa kunobatsira kudzora kudyiwa kwesweets uye zvekudya zvine ma-calori mazhinji, senge machokoreti uye kirimu yakasviba. Pamusoro pezvo, kunzvenga zviwitsi zuva nezuva zvinoitawo kuti mukanwa mujairire zvekudya zvinovava kana zvinovava, zvichibatsira kudzora kupindwa muropa neshuga uye kudzivirira zvirwere zvine chekuita nekushandisa zvakanyanya, senge cholesterol yakakwira, chirwere cheshuga uye kuwandisa.

Kuti ushandise seyakajairwa, iyo yakanaka ndeye kungodya chete muchero wedhizeti, sezvo ivo vachideredza chishuwo uye vane hupfumi mumicheka inowedzera kuguta, pamusoro pekuve necitamin C, chikafu chinowedzera kuiswa kwesimbi mu ura, kubatsira kudzivirira matambudziko senge anemia.

7. Sanganisira mhuri mukuchinja tsika dzekudya

Kugadzirira kudya kune hutano kumhuri yese zvinoita kuti zvive nyore kutevedzera chikafu uye kuita kuti munhu wese apinde munzira yekuchinja tsika dzekudya. Kusanganisira gadziriro nemasaladi, michero, mafuta omuorivhi, mhodzi, ma yogurti, chizi uye chingwa chezviyo chakazara mumuitiro wemba zvichaita kuti mhuri yese idzidze kuda izvi zvekudya uye zvigozviisa mune yavo yemaitiro, zvichiita kuti munhu wese anzwe hutano.

Kuvandudza dhayeti yako hakufanirwe kungova chisungo kune avo vanoda kuonda, asi chimwe chinhu chakakosha kune wese munhu uye pamazera ese, nekuti nenzira iyi chete zvinokwanisika kuchengetedza kushanda kwakanaka kweiyo muviri, kudzivirira zvirwere uye kudzora huremu huri nani .

Pamusoro peaya matipi ekuitira pamba, zvakakoshawo kutora nguva yekuita zvekuita muviri uye nekuchengetedza ganda, nzara nebvudzi. Kuzvishingisa uye pfungwa yekugara zvakanaka zvinokukurudzira kuti uderedze huremu uye uchengetedze maitiro ane hutano.

Ona mamwe matipi mashanu akareruka ekudzora uremu uye kurasikirwa nedumbu.