Vasikana vaduku vari kukura vane zvavanoda chaizvo zvekudya. Kutora kwezvinovaka muviri, iron, calcium uye vhitamini D kwakakosha. Kunyangwe kana mutambo uchimanikidzwa kuchikoro, nguva yekufamba haina kukwana kuenzanisa iyo inowanzo pfuma yakawanda yesimba kubva kune chikafu chinodyiwa mukati mezuva. Mamwe mazano akapfava ekuisa kuti amubatsire kuwana dzikamo yakanaka.

Shuga yakawandisa inokurumidza kushanduka kuita mafuta. Uye chikafu chine zvakawanda. Kuti uvabatsire kudzora mashandisiro avo, mamwe matipi:

• Usatenga makeke akawanda, ice cream kana dessert creams kuti udzivise miedzo;
• Chenjerera zvokudya zvakareruka zvishoma mushuga: vanowanzovanza mafuta uye vanochengetedza kuravira kwekutapira. Iwe unofanirwa kuverenga zvinyorwa uye kutarisa makorikori asiwo shuga iri muchigadzirwa;
• Pakati pemuchero tart uye keke yekrimu, zviri nani kusarudza michero;
• Tsiva sodas nemuto wemichero pasina shuga yakawedzerwa kana mvura inopenya. Jaira kuziva manzwiro enyota nemvura yekunwa.

Vabereki vanogonawo kutamba kadhi remeno. "Chenjerera kunyemwerera kwako ...". Mazino haadi shuga uye kunyangwe kukweshwa, shuga inosanganiswa neutachiona mumukanwa kuita musanganiswa une acidic unovarwisa zvakadzama. Kana musikana wechidiki achitya maburi, uye chiremba wemazino, inyaya yakanaka yekumugonesa kuderedza shuga.

Pasina kuzvinyima kunakidzwa kwake kudiki, musikana wechidiki anogona kusarudza, semuenzaniso, nyore hamburger, pasina kuwedzera kwebhekoni kana muto unosanganisirwa. Anogona kufarira iyo ine saladhi nemuriwo mbishi uye kamwe paviri, kwete kuiperekedza nemafries. Maresitorendi echikafu chekukurumidza anopawo masaladhi madiki kana masaga emadomasi echerry. Chinwiwa zvakare chakakwira zvakanyanya mumakoriyumu, 33 cl cola ine yakaenzana nemapundu manomwe eshuga (7g). Anogona kusarudza shanduro yechiedza kana kunyange zviri nani kune muviri muto wemuchero pasina shuga yakawedzerwa kana mineral water.

Zvinogona kunakidza kuenda kuburikidza nekudya kwake kwaanofarira naye uye kutarisa kune avo vane hupfu hweshuga. Vechidiki vangasaziva kuti zvigadzirwa zvacho zvinei. Nguva yakanaka uye inodzidzisa, iyo inogona kuunza kuziva.

Nekugadzirisa chikafu, vezvekudya, vezvekudya, varairidzi vekudya vanopa zano rekuwedzera nguva yekufamba. Hapana chikonzero chekumunyoresa kumutambo waasingadi, haaendi. Zvirinani kumuratidza kuti maminetsi makumi matatu pazuva rekufamba-famba kana kuchovha bhasikoro, kutamba neTik Tok, kusvetuka tambo… zvinomutendera kurarama hupenyu hune hutano.

Iyi ndiyo zvakare kurudziro huru yeWorld Health Organisation (WHO) yekurwisa kufutisa kwevechiri kuyaruka.

"Kuti vavandudze kutsungirira kwavo kwemoyo wekufema, tsandanyama nemapfupa uye moyo uye metabolic biological markers" vachiri kuyaruka vanofanira kuunganidza maminetsi makumi matanhatu pazuva. Aya maminetsi makumi matanhatu pazuva anosanganisira:

• mutambo
• mitambo
• kudzingwa
• mabasa ezuva nezuva
• mitambo yekuzvivaraidza
• dzidzo yemuviri kana kurovedza muviri kwakarongwa, mumhuri, kuchikoro kana munharaunda.
• arikurovedza muviri kuri pakati nepakati.

Kusiyana nekutenda kwakakurumbira, zvakakosha kuti usapinda mukudya kana kurambidzwa. Izvi zvinotungamirira kumaitiro ekumanikidzira uye muzviitiko zvakanyanya kuoma bulimia kana anorexia.

Kunyange kana musikana asingadi miriwo yakasvibirira, zvinokwanisika kuibatanidza mundiro. Semuyenzaniso, sipinachi pasta, zucchini lasagna, saladhi spring rolls ... Nzvimbo zhinji dzinopa mabikirwo akaenzana ari nyore uye anokurumidza kugadzira. Izvi ndizvo zvinokurudzirwa naMyriam-Anne Mocaer, naturopath, mukutsigira kwake kudya kunovaka muviri. Nice, mavara, kugadzira ndiro. Nguva yakanaka inoshandiswa pamwe chete uye kuora muviri kuchaitwa chinyararire, pasina kunzwa kwekushaiwa.

"Kuwedzera mumavhitaminzi kana kuteedzera zvinhu dzimwe nguva kunodiwa muvechiri kuyaruka, nekuti, pasina kudya kwakaringana uye kwakasiyana-siyana, muviri unopera simba, uye unopa zvandinodaidza" kuneta kwevechiri kuyaruka". Zvidzidzo, kunonoka kubuda uye kushaikwa kwemutambo zviri pachena kuve chinhu chinowedzera kuneta uku uye izvi zvinosuruvarisa zvinogona kugara kwenguva yakareba. “

Muchiri kuyaruka achacherechedza chitarisiko chevamwe, angava nechinetso neukama hwake nechikafu. Zvakakosha kumuyeuchidza kuti izvo shamwari dzake dzinodya kana kusadya hazvinei nezvaanoda pakudya. Munhu mumwe nomumwe akasiyana. Kuperekedzwa nachiremba wako ari kuenda, nyanzvi yezvekudya, nyanzvi yezvekudya, murairidzi wemitambo zvinogoneka. Ichakwanisa nokudaro pasina kuzvinyima kuwana chiyero.

Asi pamwe inzira yake yekutaura chimwe chinhu, kunetseka, kushushikana kana kungoti "kupandukira". Muchiitiko ichi, muviri unotaura uye kudana chiremba wepfungwa unogonawo kubatsira kugadzirisa kuzvidya mwoyo, izvo zvinoderedzwa nechiito chekudya. Chidzidzo chakafaranuka.