Chikwata chepamusoro-chakapinzwa chemunyori Tracey McQuitter naamai vake, Mary, vanoziva nzira yekumisa kufamba kwenguva. Kwemakore makumi matatu vaitevera kudya kwezvirimwa, kuchengetedza nekugadzirisa hudiki hwavo hwemuviri nepfungwa. Maererano navanachiremba, Mary ane makore 81 ane utano hwakanaka kudaro, sokunge kuti aiva muduku nemakore makumi matatu. Amai nemwanasikana vanogovana zvakavanzika zvehudiki hwavo uye hutano mubhuku ravo Ageless Vegan.
1. Chikafu chakakwana, chezvirimwa ndicho chinhu chikuru chekubudirira.
Vazhinji vanotenda kuti kuchembera kunosanganisira kudzikira kwehutano hwepfungwa nehwemuviri, kusanganisira kurasikirwa nekuwanda kwemapfupa, kusaona zvakanaka, uye zvirwere zvakaita seAlzheimer's. “Nemhaka yekuti zvinoitika kuvanhu vakawanda, munhu wese akajaira kufunga kuti ndezvemuzvarirwo. Asi izvi hazvina kudaro, ”Tracy ane chokwadi. Anotenda kuti kudya zvakakwana, zvidyarwa-zvikafu (uye kucheka chikafu chakagadzirwa senge shuga nehupfu chena) kunobatsira kurwisa kuchembera.
Tsiva shuga yakagadzikwa mukudya kwako nemichero inotapira uye mupunga muchena nemupunga webrown (kana zvimwe zviyo zvine hutano nebran). “Shuga yemuzvarirwo iri mumichero nemiriwo ine utano chaizvo. Izvo hazvikwidzi huwandu hweshuga muropa nekuda kwehupfu hwechikafu chekudya kwakadai,” anodaro Tracey.
2. Tanga kudya zvakanaka – hakusati kwanyanya kunonoka uye hakumbononoke.
Paunenge uchingotanga mararamiro ezvirimwa, hutano hwako hunobva hwatanga kuvandudzika. Sezvo mhedzisiro ichiwedzera, iyo yakareba iwe uchirarama hupenyu hune hutano, mibairo yakawanda yauchaona.
Kuti uchinje madyiro ako, Tracy anorayira kuti usatanga nekubvisa zvokudya kubva pane zvaunodya, asi nekuwedzera zvitsva uye zvine utano. Saka tanga kuwedzera michero, miriwo, zviyo, bhinzi, uye nzungu pakudya kwako. Isa chikafu chitsva chine hutano mukudya kwako pane kuzvinyima izvo zvaunoda.
3. Kudzikama uye basa.
Mukuwedzera pakudya zvakakwana, kudya kwezvirimwa, kudzivisa kushungurudzika uye kurovedza muviri nguva dzose kunokosha kudzivirira zvirwere zvinoitika mukukwegura.
Tracy anokurudzira kuwana nzira yekuzorora iyo yakakunakira iwe, yakadai sokufungisisa. Kudzidzira kungwarira uye kusarega pfungwa dzako dzichidzungaira mune ramangwana kana zvakapfuura zvinogona kuuya nenzira dzakawanda, anodaro, kunyangwe iwe uchisuka ndiro.
Kuekisesaiza uye kuzorora, pamwe chete nekudya kwakanaka, ndizvo zvinhu zvitatu zvikuru zvinoderedza kukwegura. Tracy anokurudzira maminitsi makumi matatu kusvika makumi matanhatu ekurovedza muviri katatu kana kashanu pavhiki.
4. Idya murarabungu!
Mavara akajeka ezvokudya zvezvirimwa anoratidza kuti zvine huwandu hwakawanda hwezvinovaka muviri. “Zvitsvuku, zvitema, zvishava, zvichena, shava, uye girini zvinomiririra zvinhu zvakasiyana-siyana zvinokurudzira utano,” anodaro Tracey. Saka idya michero nemiriwo yemarudzi ese, uye muviri wako uchagamuchira ese akasiyana ezvehutano zvinhu.
Sekuraira kwaTracey, unofanirwa kunge uine mavara matatu akajeka mundiro yako pakudya kwese. Pakudya kwemangwanani, semuenzaniso, farira inotonhorera inotonhorera nekare, sitiroberi uye blueberries.
5. Kugara mukati mebhajeti.
Mukukwegura, bhajeti revanhu vakawanda rinova shoma. Uye imwe yemabhonasi echikafu chakavakirwa pakudya kwezvirimwa zvese kuchengetedza! Nekutarisa pane zvekudya zvakabikwa, iwe unozokwanisa kushandisa zvinooneka zvishoma. Kutenga michero nemiriwo mbishi, nzungu, bhinzi, uye zviyo zvinenge zvakachipa zvikuru pane kutenga zvokudya zvakagayiwa.
6. Chengetedza firiji yako izere ne superfoods.
Turmeric inodzivirira uye inoderedza zviratidzo zvechirwere cheAlzheimer. Tracy inokurudzira kuwedzera chikamu chechina chechipunu cheichi chinonaka chinonaka pakudya kwako, pamwe nemhiripiri, kakawanda pavhiki.
Celery ine simba rekudzivirira zvinhu uye inobatsira muviri kurwisa kuzvimba kunotungamira kudementia. Edza kuidya ne hummus kana lentil pate.
Kuti urwise kurasikirwa kwemapfupa mumadzimai, Tracy anokurudzira kudya mashizha akawanda akasviba ane vhitamini K. Idya mashizha akadzika-akakangwa kana mbishi, mupfu kana kuwedzera kune smoothies mangwanani!