Mazuva ano, nhamba huru yevanhu vanotambura kuzvidya mwoyo, mamiriro emanzwiro ayo, kunyange zvazvo asingafungidzirwe sehosha, anogona kukonzera kukanganisa kukuru muzvinhu zvakasiyana-siyana zvehupenyu, zvakadai sokurara, hutano huzhinji, kudya kana kushanda kwemabasa ezuva nezuva. Ongororo dzakasiyana-siyana dzakaratidza kuti imwe yenzvimbo dzinonyanya kukanganiswa nekuzvidya mwoyo kudya, sezvo vanhu vazhinji vachiwanzochinja madyiro avo mumamiriro ezvinhu aya.
Kuzvidya mwoyo kunokanganisa sei kudya kwedu?
Kuzvidya mwoyo kunogona kukonzera kuchinja kukuru mukudya. Vamwe vanhu vanosangana nazvo kurasikirwa nenzara, nepo vamwe vachikudziridza tsika yoku Idya zvakanyanyisa, vachitsvaka rubatsiro rwechinguva muzvokudya. Zvisinei, maitiro aya anogona kuva nemigumisiro yakaipa, yakadai sekuwedzera uremu, kushomeka kwekudya, uye kuwedzera kwekunzwa kusagadzikana.
Kuti udzivise matambudziko aya, zvakakosha kutakura a kudya kwakadzikama izvo zvinobatsira kuchengetedza muviri uye pfungwa zvakanaka. Kubatanidza kudya kwakakodzera hakungobatsiri chete kurwisana nekuzvidya mwoyo, asiwo kudzivirira kuipa kwayo pamuviri wako.
Mazano ekurwisa nzara yepfungwa
Kana iwe uchinzwa nzara kunze kwenguva yako yenguva dzose kana yakasimbiswa yekudya, zvinokurudzirwa kuti utevedze nzira idzi:
- Hydration: Inwa mvura kana infusions ne zero-calorie sweetener usati wadya chikafu.
- Sarudza sarudzo dzine hutano: Sarudza yakaderera macalorie chikafu zvakadai semichero, miriwo kana zvigadzirwa zvakareruka kugutsa chido chekudya.
- Dzivisa kudya zvakanyanya-zvakagadzirwa: Kunyange zvazvo zvingava zvinoedza, zvokudya zvakakwirira mushuga yakapfava kana kuti mafuta akazara zvinogona kuwedzera kuzvidya mwoyo kwenguva refu.
Zvokudya zvinokurudzirwa kubvisa kufunganya
Heano mamwe chikafu chisina muviri chete, asi vanewo zvinhu zvinokubatsira gadzirisa kufunganya:
- Skim yoghurt nemichero kana zviyo: Ichi chikafu chinopa huwandu hukuru hwezvinovaka muviri zvakakosha, senge calcium uye mapuroteni anobatsira kuchengetedza manzwiro.
- Pickles: Zvakanaka kana iwe uchida munyu zvinonaka. Iwo ane macalorie mashoma uye anogona kugutsa kudiwa kwechimwe chinhu chakaomarara.
- Zvinwiwa zvishoma: Low-calorie sodas kana juices inogona kuva imwe nzira yakanaka yekuzadza dumbu pasina kuwedzera macalories asina kufanira.
- Cereal bars: Ivo vanopa fiber uye simba ine yakaderera calorie yekudya, yakanakira kudya pakati pekudya.
- Mabroths akareruka: Kunwa muto wakaderera-calori kunogona kugadzira manzwiro ekuguta uye kudziya, zvichikubatsira kuderedza kufunganya.
- Zvokudya zvinotapira: Low-calorie jellies, puddings kana ice creams akakodzera kune avo vari kutsvaga chimwe chinhu chinotapira pasina kukanganisa kudya kwavo.
- Mapiritsi emwenje: Kudya zvishoma pazuva kunogona kubatsira kuderedza chido chako chechimwe chinhu chinotapira paunenge uchinyengedza dumbu rako.
Chikafu Chinokosha Kuvandudza Mafungiro
Pamusoro pezvikafu zvakataurwa, zvakakosha kusanganisira zvimwe zvinovaka muviri mukudya kwako kwezuva nezuva kuchengetedza hutano hwakanaka hwepfungwa uye kudzora kusagadzikana:
- Tryptophan: Iyi amino acid yakakosha pakugadzirwa kweserotonin, inozivikanwa sehomoni yekufara. Zvokudya zvakaita sebhanana, pineapple, mazai nehove dzine mafuta zvakapfuma mutryptophan.
- Omega-3 fatty acids: Inowanikwa muhove dzakadai sesaumoni uye sardines, chikafu ichi chinobatsira kuvandudza kushanda kwehuropi uye kuderedza zviratidzo zvekuzvidya mwoyo.
- Mavhithamini eboka B: Mavhitaminzi B6 uye B12 akakosha kuchengetedza manzwiro. Zvinowanikwa muzvokudya zvakaita sezviyo, mazai nemukaka.
- Magnesium: Iyi mineral inozivikanwa nekuzorodza kwayo. Inowanikwa muzvikafu zvakaita senzungu, mhodzi nespinachi.
Utano hwehupenyu nemaitiro
Kurwisa kushushikana hakubvi pane zvaunodya chete, asiwo kuti unorarama sei. Heano mamwe ekurudziro anogona kuzadzisa chikafu chako uye kukurudzira kugara kwako kwemanzwiro:
- Kurovedza muviri: Kuita nguva dzose hakusi kungovandudza hutano hwemuviri, asiwo kunobatsira pakusunungurwa kwe endorphins, makemikari anowedzera mafungiro.
- Hutsanana hwekurara: Kurara zvakakwana kunokosha kuti uchengetedze manzwiro ako uye kuderedza kuzvidya mwoyo.
- Stress management: Dzidzira nzira dzekuzorora dzakadai sekufungisisa kana kufema zvakadzika.
- Socialization: Kuchengetedza hukama hwakanaka hwemagariro evanhu hunogona kuva tsigiro yakanaka yepfungwa.
Kuchengeta kudya kwako uye hukama hwako hwepfungwa haungobatsiri kuderedza kushushikana, asiwo kunowedzera yako hutano huzhinji. Nemazano akakurudzirwa uye chikafu, unogona kuona kuvandudzwa kunoshamisa kwehupenyu hwako uye kugara zvakanaka mupfungwa.