Isu tinowanzoona zvinyorwa pane zvekuita kudzikisa huremu uye kuita mutete, asi sei kugara mune ino mamiriro? Kupindura uyu mubvunzo, vashandi chikafu uye muchiso Lab Cornell University yakawana iyo database zvepasi rose Healthy uremu registry, Iyi dhatabhesi inosanganisira vanhu vakuru vane huremu hwakanaka uye vakaonda muviri vanopindura mibvunzo nezvechikafu chavo, kurovedza muviri uye tsika dzezuva nezuva. Masayendisiti akaongorora tsika dzevanhu zana nemakumi mashanu nematanhatu pane urwu runyorwa uye vakawana mitambo yakawanda.
1. Vanotarisa pane mhando yechikafu, kwete huwandu.
Kudya zvemhando yepamusoro chikafu chinopa muviri huwandu hwakawanda hwezvakakosha zvinovaka muviri, izvo zvinobatsira kuchengetedza hutano hwakanaka, simba uye huremu hwakakwana. Kana isu tikadya zvakawandisa zvakagadziriswa zvekudya, isu tinowanzo kuve nekuwana kazhinji spikes mumashuga eropa, kushomeka kwesimba, kugara uine nzara uye, semhedzisiro, matambudziko ehuremu.
Zvikamu zvakakura zvemari shoma ndeyekuchengetedza zvisina kukwana zvachose: ziva nezvematambudziko ehutano uye huremu hwakawandisa hunokonzerwa nehutano husina hutano, zvinotora nguva, mari uye zvinomutsa kushushikana kwekurwa.
2. Vanodya zvakanyanya chikafu chinoitwa pamba
Vanhu vane uremu hune hutano vanowanzodya chikafu chisati chabikwa kumba kwemasikati, kucheka miriwo saladhi, uye snack pazvikafu zvese (nzungu, michero, michero, miriwo).
3. Idya nemaune
Vanhu vane hutano havawanzo kutsauswa nekudya kubasa kana kuona TV. Uye zvakare, ivo havasi kubata kushushikana uye matambudziko, asi vanobata nekushushikana kwemanzwiro nekudzika mune dzimwe, nzira dzoutano. Semuenzaniso, kuburikidza nekufungisisa kuri nyore, kuve panze, kana kumhanya. Verenga zvimwe nezve maitiro ekugadzirisa kusagadzikana uye kurasikirwa uremu.
4. Teerera kumutumbi wako
Vanhu vane huremu hune hutano vanowanzo teerera kune yavo yenzara nzara uye vanorega kudya kana vaguta. Kunyangwe paine chero chinhu chasara mundiro, vanomira!
5. Usatadze kudya kwemangwanani
96% yevatori vechikamu vakapindura mibvunzo zvepasi rose Healthy uremu registry, idya kudya kwemangwanani zuva nezuva, kunyanya nemichero nemiriwo kana mazai. Nekurega kudya kwemangwanani, vanhu vanowanzodya akawanda macalorie muswere wese uye vane yakakwira body mass index.
6. Yera nguva dzose
Kuyera kakawanda kunogona kukanganisa, asi vanhu vane zviyereso zvine hutano vanowanzozviyera nguva dzose. Izvi zvinobatsira pakuziva nguva yekudzora uye nguva yekuzodya mune imwe dhizeti.
7. Pinda mumitambo
Vazhinji vevatori vechikamu vakataura kuti vanopa nguva kuzviita zvemuviri kanenge ka5 pasvondo. Kurovedza muviri kunobatsira kuchengetedza kudya kunovaka muviri, kuenzanisa shuga yeropa uye insulin senzwi, uye kuderedza njodzi yeshuga uye chirwere chemwoyo.
8. Idya zvimwe zvirimwa zvekudyara
Zvirimwa zvinotora huwandu hwekudya kwevanhu vakaonda: saladhi yemasikati, michero yekudya, pamwe nekuwanda kwemiriwo ine mavara kwekudya kwemanheru. Zvakare, ndinodzokorora kuti kwaive kusimudzira pfungwa yekushandiswa kukuru kwezvirimwa kwandakaita application yangu nemabikirwo. Kugadzira kudya kwemangwanani kunonaka, saladi, soups, side dishes, zvinwiwa uye madhiri kubva kumiti yese zviri nyore, zviri nyore uye zvinokurumidza.
9. Usatera kukunzwa uine mhosva
Vatsvakurudzi vakaona zvakare kuti kana vachidya zvakanyanya, vanhu vane huremu hune hutano havawanzo kunzwa vane mhosva. Ivo vari kungoziva nezve avo akajairwa zvinovaka muviri, uye havatambure kana ivo netsaona vazvibvumira pachavo zvakawandisa!
10. Rega kudya kutsva kwekukurumidza-kuita
Kudya vanhu vatete hakusi chikafu nekuti vanonamira pakudya kwavo nguva dzese.
11. Namatira kutsika dzezuva nezuva
Paunenge iwe wafunga kutanga mararamiro ane hutano, zvinogona kutora mazuva makumi maviri nerimwe kuti ugadzire uye ugadzire tsika dzakanaka, saka usakanda mapfumo pasi uye ramba uchingoteedzera aya marongero nguva dzose kudzamara zvave zvakasikwa iwe
Ziva kuti vatori vechikamu vekudzidza vane huremu hunorema hwemakirogiramu mashanu, saka mazano aya akakosha pakuchengeta huremu kwenguva refu. Yese tsika iyi inofanirwa kutevedzwa kwenguva refu.