Uyu Dietitian Anoda Iwe Mira "Chitubu Kuchenesa" Chikafu Chako
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Zvemukati
- Sei iwe haifanire kudaro "spring clean" kudya kwako.
- Hutano kudya tsika dzinoshanda gore rese.
- Ongororo ye
![](https://a.svetzdravlja.org/lifestyle/this-dietitian-wants-you-stop-spring-cleaning-your-diet.webp)
Zvino iro chitubu chave kunyatso kuitika, iwe ungangodaro wakasangana nechimwe chinhu-chinyorwa, kushambadzira, shamwari inosundira-ichikurudzira iwe kuti "chitubu chinatse chikafu chako." Aya mafungiro anoita kunge anomutsa musoro wayo wakashata pakutanga kwemwaka wega- "gore idzva, nyowani iwe", "chitubu chenesa chikafu chako," "tora muviri webikini muzhizha," nezvimwe. Kondo-ing imba yako, ndinoda kuti ufunge kaviri usati wamhanya kunotenga ichangoburwa gummy bear cleanse (hongu, icho chinhu chaicho) kungopinda mujean shorts kubva gore rakapera. Chitubu chino, ndinokuteterera kuti ubve pakunakidzwa-kuenda-kutenderera kwekudya uye kunyima uye usateerere izwi rinoshungurudza remukati riri kukuudza kuti unofanirwa "kuchenesa" hutano hwako.
Sei iwe haifanire kudaro "spring clean" kudya kwako.
Ini ndese kune kudya zvine hutano. Semunhu akanyoreswa kudya chikafu, ndakazvipira hupenyu hwangu kudzidzisa vamwe maitiro ekuita sarudzo dzakanaka dzechikafu. Izvi hazvireve kuti ndinoda kuti munhu wese amanikidze pasi saladhi yekare yekudya kwemasikati zuva rega rega kana kuita switch kuholiflower mupunga, asi ini ndinokurudzira kudya chiyero chemichero, miriwo, zviyo zvese, bhinzi, bhinzi, mafuta ane hutano, uye kuonda mapuroteni. Hongu, ndinoziva kuti zvinonzwika sezvisingafadzi. Ndoziva iwe unoda kutenderedza maziso ako kana iwe uchindinzwa ndichidaro nekuti zvinonzwika zvakapusa kana pamwe zvakanyanya kuomarara. Chikamu chekukwezva kwekupenga, chikafu chefashoni chine mitemo yakaomarara ndechekuti vanoita senge bara remashiripiti kuzadzisa zvinangwa zvako nekukurumidza. Asi dai bara iroro remashiripiti riripo, munhu wese aizoita seakanaka sezvaanoita J. Lo paanenge ava nemakore anenge 50. Chenjedzo: Kudya zvine utano/kurasikirwa uremu/kuva nechimiro hakusi nyore nguva dzose, uye hazvisi nyore sekutevera zvimwe zvitatu. -mazuva kuchenesa.
Ndicho chikonzero "kuchenesa kwechirimo" kudya kwako kuri B.S. Chitubu kuchenesa imba yako kazhinji chiitiko chekupera kwesvondo: bvisa majuzi, nyatsochenesa imba yekugezera, rongedza mupfekeri, nezvimwewo Kuita hunhu husingagumi hunoshanduka uye kumbundira kudya zvine hutano ndeye zana muzana rinogoneka uye rinokurudzirwa, asi zvinotora nguva yakareba kupfuura vhiki , mwedzi, kana mwaka mumwe chete. Mafungiro ekuti "wana kusimba, nekukurumidza" anoperekedzwa nekudya zvinodzivirirwa izvo zvisingabatsire kugadzira hunhu hunochinja.
Handisi kuti "kudya" kwese kwakaipa (kunyangwe ini ndichivenga izwi kudya), kunyanya sezvo paine tsvagiridzo pamusoro pekubatsira kwekudya kweMediterranean, kudya kunodyarwa nemiti, kutsanya kuri pakati nepakati, uko kunogona kutariswa sekudya, zvisinei, ndingati izvi "zvikafu" zvinokurudzira hunhu hwakanaka hunotungamira mukuchinja kwakasimba. Uye ndicho chinhu chandinogona kuwana kumashure.
Hutano kudya tsika dzinoshanda gore rese.
Pakupera kwezuva, ini ndinoda kukubatsira iwe kuwana nzira inochengetedza hutano hwekudya maitiro. Saka simuka kure nemuto wekunatsa uye uve wechokwadi. Tevedzera kumwe kweshanduko idiki ino chitubu (kana chero nguva!) Kuti unzwe uine hutano uye utore matanho ekutanga mukugamuchira kudya kwakanaka.
Teerera kune zvinoita chikafu kuti unzwe.
Chikafu chikafu uye chinofanira kuita kuti unzwe zvakanaka, pane kukurudzira mhosva. Nguva inotevera paunenge uchidya chimwe chinhu, tora chechipiri uye funga nezvekuti chikafu ichocho chinoita kuti unzwe sei. Kana iwe usingafungi nezvekudya zvekudya zvisina kudya uchinge uchibhowekana, unogona kuona kuti chikafu hachigutse nzara yako kana kurapa kubhowekana kwako. Kana iwe ukadya ndiro hombe yefries uye uchinzwa kubhururuka uye kuneta mushure, nyora iko kwekunakirwa kwekunzwa. Edza kuchengeta bhuku rezvikafu rinoteedzera zvawakadya uye nemanzwiro awakaita. Unogona kucherechedza mapatani, sekudya kunovaka muviri kuchikupa simba rakawandisa uye chikafu chisina "chikafu" chisingagutse, uye unogona kugadzirisa kudya kwako zvinoenderana. (Ona: Nei Uchifanira Kumira Kutora Chikafu se "Chakanaka" uye "Chakaipa")
Taura nedambudziko rekugaya.
Vanopfuura mamirioni makumi matanhatu vanhu vanokanganiswa nedambudziko rekugaya, uye hachisi chinhu chaunoda kutambura nacho. Kazhinji, vakadzi vanondiudza kuti vanonzwa kubhururuka nguva dzese kana kurwadziwa nemudumbu mushure mekudya. (Chokwadi chisingafadzi: Vakadzi vari panjodzi huru yenyaya dzemudumbu zvichienzaniswa nevarume.) Izvi hazvisi zvinhu zvichaenda nekufamba kwenguva. Ita chirimo ichi mwaka waunopedzisira waita nguva yekuonana nachiremba we gastroenterologist kana kusangana nenyanzvi yezvekudya yakanyoreswa kuti uone kuti chii chiri kukonzera dambudziko remudumbu mako.
Idya michero yakawanda uye miriwo.
Ini pamwe ndinonzwika serekodhi rakaputsika, asi anenge munhu wese anogona kubatsirwa nekudya michero yakawanda uye mavheji. Panzvimbo pekumbundira chikafu kurambidzwa, kumbundira kudya mimwe miti. (Kana iwe usinganditeerere, teerera Beyoncé.) Kwete chete kuti iwe unowedzera vhitamini yako, mineral, fiber uye antioxidant intake, iwe unogonawo kutsiva mamwe mapoka ezvokudya zvisingavaki muviri mukudya kwako.
Kana iwe usingazivi pekutangira, zvinogona kunge zviri nyore sekuwedzera chidimbu chezvibereko kungoro yako yegrocery kana kuisa mamwe mavheji pakudya kwemangwanani. Kana kuti kana uchitodya michero nemiriwo yakawanda, edza kuzadza hafu yendiro yako nazvo pakudya kwega kwega.
Fambisa zvimwe.
Kana iwe uchigara kune imwe nzvimbo kune inotonhora nguva yechando, iwe ungangodaro uri kufa kuti ubudirire kunze kwechipiri chitubu chinorova. Gamuchira iwo manzwiro uye ita chitsidzo chekufamba zvakanyanya. Tora imbwa kune imwe nzendo refu, nyoresa 5K, sangana neshamwari dzako kuchovha bhasikoro kana tanga bindu rekunze. Wedzera imwezve maminetsi gumi kune yega yega yekurovedza muviri kana rimwezve zuva rekudzidzira pavhiki. (More inspo: Vakadzi Vakabatikana Vanogovana Chaizvo Vanoita Sei Nguva Yekushanda Kunze)
Sangana nenyanzvi yezvokudya.
Munhu wese akasiyana. Ndosaka zvichinyanya kuoma kupa iyo saizi-inokodzera-ese mazano ezvehutano. Vakanyoreswa vezvokudya vanopa kuraira kwakasiyana-siyana kwehutano maererano nemararamiro emunhu uye zvinangwa. Pane kuedza kutevera chishamiso chekudya chakashanda kune shamwari yako, sangana nemudzidzisi wezvokudya kuti uone zvakakunakira iwe. (Ona: Nei Nyangwe Vane Hutano Vanhu Vachifanira Kushanda neNutritionist)