Mukati
Hazvina mhosva kuti vangani vezvekudya vanoti haufanirwe kuedza kunyudza manzwiro kana kuzvifadza nekudya, munguva dzakaoma tinokanganwa nezve kurudziro idzi. Zvakaoma kukunda muedzo wekutsenga chimwe chinhu kana uchitya kana kuneta. Sei kwete kuwedzera mamiriro acho ezvinhu?
Kazhinji, munguva dzekunetseka kwakanyanya, munhu haadi kudya zvachose, nekuti zvese zvakachengetwa zvemuviri zvinosanganisirwa pabasa rekugadzirisa matambudziko nekukurumidza. Kupambadza simba pakugaya chikafu hakuna zvakunobatsira. Asi muchikamu chekunetseka kwakanyanya, vamwe vanotanga "kubata" zviitiko nezvokudya zvinotapira uye zvine mafuta.
Muzhinji, hapana chakaipa neizvi, kunze kwekuti irege kuva tsika uye munhu wacho haadyi zvakanyanya pane zvishoma chiratidzo chekushushikana. Uyezve, muna 2015, masayendisiti kubva kuYunivhesiti yeMaastricht akaita chidzidzo chakaratidza kuti kune vanhu vane imwe genotype, zvihwitsi zvinodyiwa mumamiriro ezvinhu anonetsa zvinotobatsira. Zvinobatsira kuti usanyanya kudya zvakasiyana-siyana mafuta anonaka. Ehe, isu tiri kutaura nezve mari inonzwisisika, haufanirwe kushungurudza masiwiti.
Kana munhu achigara achimanikidzwa, achinetseka kana kuneta kusingaperi, muviri wake unoda kurongeka kwakarongeka kwe "anti-stress" kuti ubatsire kutsungirira kuneta.
Nzira yekudya sei panguva yekunetseka mamiriro ezvinhu?
Kuti ubatsire muviri kuti urarame kushushikana, iwe unofanirwa kupa zvaunofarira kune yakaoma carbohydrates: zviyo, chingwa chezviyo. Muviri unodawo mapuroteni, uye zvakaringana kuti uzvitore kubva kune-akaderera-mafuta chikafu: chena huku nyama, hove.
Hove inobatsirawo nekuti ine omega-3 polyunsaturated fatty acids, iyo ine mhedzisiro yakanaka pamabasa epakati tsinga system uye basa rehuropi. Pamusoro pezvo, tsvakiridzo yakaitwa neUS National Institutes of Health yakaratidza kubatana pakati pemood uye omega-3 acids. Edza kudya kanenge kashanu pazuva nekudya kwakasiyana uye kwakadzikama.
Dzivisa zvinokurudzira zvokudya
Munguva dzekutambudzika, zviri nani kudzivisa zvokudya zvinokurudzira - kunyanya kofi uye doro. Vanopa chete mhedzisiro yenguva pfupi uye kunzwa kwechinguvana kwekuwedzera kwesimba, asi kutaura zvazviri vanopedza hurongwa hwemitsipa zvakanyanya. Kubva pakunwa majusi emichero achangobva kusvinwa, herbal teas, mvura yakachena inobatsira.
Idya mimwe miriwo nemichero
Sanganisira michero nemiriwo mukudya kwako iwe uchinetseka. Izvo zvine shuga inodiwa pakunzwa kwemufaro. Mukuwedzera, miriwo nemichero zvine mavara akajeka uye anoyevedza echisikigo. Uye ongororo dzakaratidza kuti chikafu chinopenya uye chine mavara chine tapuro yakanaka pamanzwiro emunhu.
Semuenzaniso, madomasi, maererano neongororo yakaitwa muJapan neChina, inoderedza njodzi yekuora mwoyo kwakanyanya kakawanda. Izvo zvese nezve lycopene, iyo pigment inopa matomatisi ayo akatsvuka ruvara: ndiyo yakanyanya simba antioxidant pakati pecarotenoids uye inoderedza kukuvadzwa kubva kune emahara radical oxidation maitiro.
Kumbomira kudya kusvika nguva dziri nani
Pasina mhosva usaende pakudya panguva yekunetsekana: chero kudya kunotova kunetsa kwemuviri. Uyewo kanganwa nezvemafuta, zvokudya zvakakangwa, nyama yakawanda: zvose izvi zvakaoma kugaya uye zvinowedzera mutoro kune muviri wakatopera.
Deredza kunwa zviwitsi
Iwe haugone kushungurudza uye zvihwitsi, kunyangwe ivo vanovandudza hunhu. Usapfuure zvakajairwa, zvikasadaro kuwandisa kwemaswiti hakuzounza zvikomborero, asi matambudziko, semuenzaniso, kutyora kwecarbohydrate metabolism. Iwe unofanirwa kutarisa kwete chete huwandu hwemaswiti, asiwo hutano: zviri nani kuramba mukaka chokoreti uye akapfuma makuki, uchisarudza uchi, michero yakaomeswa, chokoreti yakasviba.
Iva netsika yekudya zvine hutano
Kana iwe uchinzwa kuda kugara uchitsenga panguva yekunetsekana, edza kuita iyi "inozorodza chingamu" inobatsira. Uye kuitira kuti usamhanye kune firiji kune imwe chidimbu chesoseji inokuvadza, cheka uye uronge miriwo yakajeka pamahwendefa akawanda uye ugoronga kumativi ose eimba.
Idya zvigadzirwa zvemukaka
Kana zvakanaka kushivirirwa, zvinobatsira kuisa zvigadzirwa zvemukaka wakaviriswa mukudya, izvo zvinovandudzawo mafungiro.
Tora mavitamini
Kana kushushikana kusingagumi, mukubvunzana nachiremba, zvinobatsira kunwa yakaoma multivitamins, magnesium uye B mavhitaminzi, izvo optimize mabasa epakati tsinga.