Calcium uye Vitamin D Vanhu vakura vanofanirwa kudya yakawanda calcium uye vhitamini D kuchengetedza hutano hwemapfupa. Calcium inowanikwa mumichero yemukaka ine mafuta mashoma, zviyo zvakasimbiswa, muto wemichero, uye miriwo yeshizha yakasvibira. Calcium inofanira kudyiwa katatu pazuva. Zvekuwedzera uye multivitamins ane calcium inofanirawo kunge ine vhitamini D. Fibre Fiber ine simba rakanaka pakushanda kwematumbo uye yemwoyo. Kana uine dambudziko rehuremu hwakawandisa, unofanirwa kudya zvimwe zvikafu zvakapfuma mufiber - inozadza muviri zvakanaka uye inoderedza kunzwa kwenzara. Varume vanopfuura makumi mashanu vanoda magiramu makumi matatu efiber zuva nezuva. Fiber inowanikwa mumakumbo, zviyo, miriwo, michero uye michero.
potassium Nokuda kweBP, vanachiremba vanokurudzira kuwedzera kudya kwako kwe potassium uye kuderedza kudya kwako kwe sodium (munyu). Manyuko akanaka e potassium michero, miriwo, uye zvigadzirwa zvemukaka zvisina mafuta mashoma. Sarudza zvokudya zvisina munyu zvishoma, uye shandisa miriwo nezvinonhuwira panzvimbo pemunyu paunenge uchibika kumba.
hutano mafuta Kana iwe wakafuta, unoda kuderedza mafuta ako ekudya ne 20-35%. Extra-virgin olive oil, canola oil, walnuts, almonds, uye maavocados ane mafuta asina unsaturated uye akanakira utano hwemwoyo. Vanhu vakura vane uwandu hwecholesterol muropa vanofanira kuganhurira kudya kwavo mafuta akaguta uye kudya zvinogadzirwa nomukaka zvine mafuta akawanda uye zvokudya zvakakangwa zvishoma.
Verenga macalorie Kudya kwevanhu vakwegura kunofanira kunge kwakasiyana nekudya kwevechidiki. Sezvo mutemo, nezera tinova tisinganyanyi kushanda uye zvishoma nezvishoma tinorasikirwa nemhasuru, chiyero chemaitiro emagetsi mumuviri chinononoka, izvo zvinowanzokonzera matambudziko nekurema.
Zera, murume kana mukadzi uye mararamiro anoona kuti muviri unoda simba nemacalorie. Zvinokurudzira varume vanopfuura makore makumi mashanu: - Kusashanda - 50 macalorie / zuva - Kutungamira mararamiro ane mwero - 2000 - 2200 macalorie / zuva - Kutungamira hupenyu hunoshanda - 2400 - 2400 macalorie / zuva.
Kune vanhu vakura, kuita zvemitambo kwakanakira - angangoita maminetsi makumi matatu pazuva (kana mamwe mazuva ese). Mitambo yemitambo inobatsira kukurumidza metabolism, kudzoreredza tsandanyama uye kuwedzera simba mazinga. Uyezve, inzira yakanaka yekufara.
Kunobva: earight.org Dudziro: Lakshmi