Kune zvikonzero zvakawanda zvekushanyira yako wega kicheni, uye zvakanyanya kukosha, muviri wako unenge uchitenda zvikuru kwauri. Kana iwe uchitsvaga imwe nharo inomanikidza, heano zvikonzero zvitanhatu zvekudya kumba nhasi - uye kwete nhasi chete.
1. Kudya kunze kwemusha, unodya macalorie asina basa.
Ungave uchidyira muresitorendi izere-sevhisi kana muresitorendi yechikafu, kudyira kunzvimbo dzesevhisi dzechikafu kunokanganisa macalorie ako emazuva ese. Vanhu vanodya kunze vanowana mazana maviri emamwe makorikori pazuva uye vanodya zvakanyanya akazara mafuta, shuga uye munyu, maererano neongororo yakaitwa nemasayendisiti kuAmerican Cancer Society uye University of Illinois kuChicago uye yakaburitswa mupepanhau rePublic Health Nutrition. …
2. Iwe haugone kusarudza "zvine hutano" ndiro pane menyu
Zvinoenderana nedata rakawanikwa mu2013 nekambani yekutsvaga NPD Boka, mumwe chete muvanhu vana anosarudza "zvine hutano" ndiro muresitorendi, nekuti vanhu vazhinji vanoona kuenda kuresitorendi sekunakidzwa uye kushaya simba.
3. Kubika kumba kunobatsira kuti urarame kwenguva yakareba
Chidzidzo cha2012 chakawana kuti kubika chikafu shanu pasvondo kwakawedzera mikana yedu yekurarama kwenguva yakareba ne47% pane avo vasingabike kumba kana kubika zvishoma. Uye zvakare, mabasa ekicheni anogona kusanganiswa nekufungisisa, izvo vanhu vazhinji vasina nguva nazvo. Kuti uwane ruzivo rwekuti ungaita sei izvi uye kuti kufungisisa nekubika kunogona kubatsira sei, verenga ichi posvo.
4. Kudya kunze kwakabatana nekuvandudzwa kwekufutisa
Kunyangwe zvisingaite kuratidza hukama hwehukama, hukama hwakawanda hwakawanikwa pakati pekuwedzera uremu nekudya kunze. Semuenzaniso, ongororo yakaitwa neLancet muna2004 yakaona kuti vechidiki vanowanzodya mumaresitorendi anotengesa chikafu vanonyanya kuwana huremo uye kuwedzera kusagadzikana kwe insulin pazera repakati.
5. Chikafu chakabikwa pamba chine hutano hwakanyanya
Chirevo ichi chinoda kujekeswa. Ini handifunge, semuenzaniso, madumplings akabikwa asina kuzivikanwa kwaakabva, akanyudzwa mumayonnaise, "chikafu chepamba." Ndezvekushandisa zvinhu zvese (nyama, hove, miriwo, zviyo, zvichingodaro) pakudya kumba. Muchiitiko ichi, mukana wekuti iwe unodya chikafu chine hutano pane chenguva dzose chebasa rekudya chakakura zvakanyanya.
6. Unodzidzisa vana vako kuita sarudzo dzakanaka dzekudya
Vana vako vanogona kutora rutivi mukugadzirira zvokudya zvakabikwa kumba. Tsvagiridzo inoratidza kuti iyi ndiyo nzira yaungasimudzira kuzvipira kwavo kumararamiro ane hutano. Vana vakabatsira vabereki vavo mukicheni vainyanya kusarudza michero nemiriwo, maererano nedata rakabudiswa muna 2012 muPublic Health Nutrition.
Kupfupisa ruzivo urwu rwese, ndinoda kupa zano: kana uine nguva shoma yekuuya neyakasiyana, ine hutano uye inonaka menyu uye kuenda kugirosari, saka yakakosha sevhisi ichakubatsira iwe zvakanyanya - kuunza zvigadzirwa zvekugadzirira ndiro dzine hutano. maererano nemabikirwo akarongwa kare. Zvese zviri pa link.