Muchero wose… pane muto. Iwo akapfuma mufiber, saka anowedzera satiating. Zvisinei, majusi ane calcium yakawedzerwa kana mavhitaminzi (beta-carotene, vhitamini C, vitamini D, nezvimwewo) inogona kuva sarudzo inofadza.

Mbeu dzese (= zviyo)… pane kuti hupfu hwakanatswa. Izvo zvine zvakawanda zvinovaka muviri, yakawanda fiber, yakawanda flavour, inogutsa uye ine zvakawanda zvakanaka zvehutano! Vanhu vane simba rakakwirira rinodiwa sevechiri kuyaruka uye vanhu vanoshingaira vanogona kuwedzera kudya kwavo nechingwa chezviyo (= zviyo zvose). 

Mazai, ayo akawanazve chimiro chavo sechikafu chezuva nezuva. Ivo vane yakanakisa kukosha kwekudya uye yakanaka kwazvo kukosha kwemari! Mukuwedzera, isu zvino tinoziva kuti mazai haawedzere cholesterol yeropa muvanhu vane hutano.

Mbesa. Yekutanga-yero inotsiva nyama nehuku, kubva pane zvinovaka muviri, zvehupfumi uye kunyange ecological maonero. Zviri nyore pane zvaunofunga kuisa maruva mukudya kwako.

Nzungu uye nzungu (= shelled) semaarumondi, pecans, cashews, etc. Kunyange zvazvo macalorie avo ari akakwirira zvishoma, ane zvakawanda zvinovaka muviri zvinobatsira pautano. Kushandisa chitsama kunobatsira kuve nehutano hwakanaka.

Hove nezvimwe zvekudya zvemugungwa. Iwo akanakisa masosi emapuroteni, uye echokwadi anoisa mavhitamini nemamineral! Hove dzine mafuta dzinewo muyero wakanaka wevhitamini D yakakosha.

Zvitubu zve vitamin D. Iyi vhitamini inobvumira kutorwa uye kushandiswa kwecalcium nemuviri. Muviri unobereka vhitamini D pachawo kubva pakugara uchienda kuzuva, asi isu kazhinji hatiwani mukana wakakwana, kunyanya munguva yechando. Kuzadza chero kuperevedza kwevhitamini D, saka zvakakosha kutendeukira kune makuru ekudya masosi: mukaka wemhou (unogara uchiwedzerwa vhitamini D muCanada), yogati (= yogati) ine probiotics, soy zvinwiwa. (soy) kana kupfumisa mupunga uye muto weorenji, hove dzine mafuta uye zai yolk. Health Canada inokurudzira vhitamini D yekuwedzera kune vanhu vane makore makumi mashanu ezera zvichikwira.