Isu tinobheja chikafu chakakodzera
Miriwo yakasvibira isina muganho
Sangano reNational Health Nutrition Programme (PNNS) rinokurudzira kudya kanenge kashanu pazuva. Chiedza, chinogayiwa uye chakaderera mumakoriyori, ivo vane zvese zvakanaka. Mafiibha avo anogadzirisa kuda kudya uye anokurudzira kufamba kwakatsetseka. Chero bedzi iwe ukavasarudza zvakanaka, vanorwisana nekuchengetedza mvura uye detoxify masero. Munzvimbo iyi, mareki, makarotsi, turnips, zucchini, sipinashi, fennel, artichoke nemanhanga shasha nekuti madiuretics, laxatives uye hepatic protectors. Imwe bhonasi ndeyekuti ivo vakarongedzerwa neanopesana-kuneta mavhitamini nemaminerari aunoda chaizvo. Usazeza kuzvibatanidza uye kuzvipedza zvakabikwa kana, zviri nani zvakadaro, muchimiro chesobho, chinodzvinyirira chishuvo chekuda kudya. Nekune rumwe rutivi, usamanikidza miriwo mbishi inosimudzira kuvava uye kuzvimba.
Protein yakaonda kukuzadza iwe
Vanobatana nekuonda par kunaka, mapuroteni anoguta, kurwisa kuchengetedza kwemvura uye kubvumira 'kunyungudika' uchichengetedza mhasuru. Mune mamwe mazwi, vanobatsira kurasikirwa nemafuta akawanda kupfuura tsandanyama, iyo ndiyo chinangwa. Anonyanya kuwanikwa munyama, hove nemazai. Pulses uye zviyo zvakakwana zvakare, asi hazvina maamino acids akakosha kune hutano hwedu. Kuti ubvise kuwandisa kwezororo mushure mekusununguka, kubheja pahove yegungwa. Iine mafuta mashoma pane nyama, ivo vanopa iodine iyo inosimudzira kupisa mafuta.
Low-fat dairy products for calcium
Pamuviri uye mushure mekusununguka, iwe wakawedzera zvinodiwa zve calcium, mineral inokosha pakuvaka mapfupa emwana anotevera uye kuchengetedza avo amai vake mumamiriro akanaka. Ongororo dzinoverengeka dzichangoburwa dzakaratidza kuti calcium zvakare inoita basa rinobatsira mukuonda: chikonzero chakanakisa chekuwedzera mamaira pane zvigadzirwa zvemukaka. Mushure mekusununguka, iwe hauchadi mafuta avo, saka sarudza iwo akaderera.
Slow sugars for energy
Nguva refu vachifunga kuti vavengi vemutsara, nyemba uye zviyo zvese zvave kugadziridzwa uye zvinotaridzika zvakanyanya mukudya kwese kuonda. Kusiyana neshuga dzinokurumidza, dziripo mumakeke uye confectionery, dzinopararira zvishoma nezvishoma mumuviri, kudzivisa kuneta uye kushuva. Kuti udzivise kuzvichengeta, zvinofanirwa kudyiwa nguva isati yasvika 17 pm