Zvokudya zvatinodya zuva rega rega zvinogona kuva nengozi, kunyanya kana ukasarudza kuchinja kune kudya kutsva usingazvizivi pakutanga.
Zvokudya zvinogona kuva nengozi sei, unobvunza. Zvakanaka, kana iwe uchifunga nezvekushayikwa kwezvinovaka muviri kunogona kukonzera boka remhedzisiro, kubva pahuremu kusvika pakuderera kwekushanda kwepfungwa uye nevamwe, mhinduro "ine njodzi." Kana iwe wakafanana nevakawanda vekuAmerica, "maitiro" ako matsva anogona kunge ari ekuenda asina nyama.
Hutano hunobatsira hwekudya kune hutano uye kwakaringana vegetarian (vegan) hazvirambike. Ongororo dzakawanda dzakaratidza kuti kudya kwakanyatsorongwa, kunovaka muviri, kunodyarwa kunobatanidzwa nekuderera kwehuwandu hwekufutisa, chirwere chemwoyo, chirwere cheshuga, uye sitiroko, pamwe chete nehupenyu hurefu.
Mutsara unokosha pano ndewokuti "kudya kwakanyatsorongwa, kunovaka muviri, kunobva kumiti." Vanhu vanongobatanidza kudya kwemiriwo kana vegan nehutano, asi kutaura zvazviri, kubvisa nyama kubva mukudya hakuvimbisi hutano hwakanaka. Kutaura zvazviri, kuva muriwo anorwara zviri nyore sekudya nyama inorwara. Kubatsira chaiko kunouya apo nyama uye/kana zvigadzirwa zvemukaka zvinotsiviwa nemichero yakawanda, miriwo, nyemba, soya, uye zvokudya zvinovaka muviri.
Iwe unogona kunge uchiwana ruzivo rwekudya kubva kune isingavimbike sosi.
Kana ukafunga kuva mudyandisi mushure mekuverenga chinyorwa chemagazini nezvemukurumbira waunofarira achiratidzira mirivo, unofanira kuverenga zvakawanda. Kunyangwe vachitaridzika kutete uye vane hutano, izvi hazvireve kuti vanogashira zvinhu zvese zvinodiwa zvinodiwa pakushanda kwakajairika kwemuviri. Kushaikwa kwevhitamini kwakajairika mukudya kwemuriwo zvisina kurongwa, kunyanya kushomeka kwevhitamini B12. Ongororo ichangoburwa yakaratidza kuti kushomeka kweB12 kwakapararira pakati pevanodya miriwo. Kushaikwa kwevhitamini kwenguva refu kunogona kutungamirira kukukuvara kwetsinga zvachose. Kudzivisa kushomeka kwakadaro kuri nyore kwazvo: tsvaga kwakavimbika kunobva ruzivo kana kubvunza murapi kana nyanzvi yezvekudya.
Wakapindwa muropa nezvikafu here?
Ndinowanzosangana ne“zvinodhaka” zvisingadyiwi—vaya vakasiya nyama vozadza nzvimbo yacho nemachipisi, mapretzels, uye mabhisikiti nokuti havazivi chimwe chokudya. Dambudziko nderekuti masnacks haana kukosha kwekudya. Ingori mafuta asingabatsiri anochengetwa mumafuta (nokuti haugone kuidya) uye inowedzera njodzi yechirwere chemoyo. Kana iwe uri snacker, edza kusvetuka machipisi emuto uye wosarudza zvimwe zvinovaka muviri zvakaita semakarotsi, nzungu ruomba, mapopu, zviyo zvakakanyiwa, kana maamondi ane mazambiringa akaomeswa.
Kudya kwako kwakafanana
Fungidzira: unomuka mangwanani ega ega uye uchipfeka zvipfeko zvakafanana. Nepo zvipfeko zvako zvinotaridzika zvakanaka pamabiko, hazvina kukodzera kubvunzurudzwa kwebasa. Pazasi mutsetse: sutu imwe haigone kukwana zvese zvemunhu uye zvehunyanzvi zvinodiwa. Unogona kuwana zvandiri kuwana: mune ino mamiriro, sutu yako kudya kwako. Kana iwe ukadya chinhu chimwe chete nguva dzose, unenge usina mavhitamini akawanda anokosha, zvicherwa, uye mafuta ane utano, uchiisa pangozi kushayikwa kwezvokudya zvinovaka muviri kana kudzokera kunyama.
Kudya kwakasiyana-siyana kwakakosha kana zvasvika kune hutano. Tarisa pakuwana mapuroteni akakwana (nzungu, mhodzi, legumes, tofu), calcium (yakasviba uye yakasvibira muriwo, kare, broccoli), iron (yakaoma bhinzi nenyemba, soya bhinzi), vhitamini B12 (yakanwiwa zviyo zvemangwanani, mukaka wesoya, hove dzine mafuta) , vhitamini D (masikati ezuva uye zvinowedzera), uye kazhinji kudya michero yakawanda nemiriwo.
Iwe unogara muprotein bubble
Kana zvasvika kune mapuroteni, pane kusarura kuviri. Imwe ndeyokuti iwe unogona chete kuwana "chaiyo" mapuroteni kubva kune steak uye huku, uye chechipiri ndechokuti iwe unoda mapuroteni akawanda kuti uve nehutano. Kana iwe uri kurarama mububble reprotein, ini ndave kuda kuriputika. Nepo chikafu chako chisisina mapuroteni akavhuvhuta uye akanyungudika, mapuroteni kubva kune asina kumboita ruzha zvakanaka zvakare.
Nzvimbo dzakanaka dzeprotein-based protein dzinosanganisira lentils, soya beans, peanut butter, quinoa, nyemba uye tsvuku bhinzi, chickpeas, uye peas. Uyezve, unoda zvishoma pane zvaunofunga. Vanhu vazhinji vanoda inenge 0,8 g pa 1 kg yehuremu.
Iwe unogona kuverenga izvi nematanho mashoma akareruka:
- Kamura huremu mumapaundi ne2,2 kuti uwane huremu mumakirogiramu
- Wedzera nhamba yabuda ne0,8-1
- Semuenzaniso, kana uchiyera 125 pounds, unoda anenge 45-57 magiramu emapuroteni pazuva.
Iwe unofunga kuti haudzivirirwe nechirwere chekudya
Nepo vazhinji vari kuchinja kudya kwemuriwo nekuda kwehutano, vamwe vari kutanga nzira iyi mushure mekupedza husiku hwakawandisa pedyo nechimbuzi. Zvinosuruvarisa, kudya kwezvirimwa hakuzokudzivirira zvachose kubva kumabhakitiriya anokuvadza muzvokudya zvako. Kutaura zvazviri, mushumo weCDC unoratidza kuti zvinomera zvinongokonzera zvirwere zvinokonzerwa nezvokudya senyama. Kunyange zvazvo kuputika kwechirwere chekudya kuchiitika vhiki nevhiki, chete zvinowanzoitika munhau.
Semuenzaniso, kubuda kwelisteriosis nekuda kwe cantaloupe, iyo yakauraya makumi matatu nevatatu uye yakarwarisa vanhu vangangosvika zana nemakumi mashanu muna 33. Chinokosha ndechekuti kuchengetedza kwekudya kunofanira kuuya pekutanga kune chero munhu (kunyanya vana uye vanhu vane immune system isina simba) anoda kuisa pfungwa pa “kuchena” kudya.
Zvirimwa zvinoshamisa, asi hazviwanzowana kutariswa kwazvinofanirwa. Nekudzivisa zvikanganiso izvi uye nekuisa zvirimwa pamusoro pekudya kwako, unogona kuwedzera makore kuhupenyu hwako uye, zvinonyanya kukosha, kuwedzera hupenyu kumakore ako!