Dambudziko rakare rakafanana Kudya nyama kune hutano here kana kuti kwete? Unogona kunge wakanzwa mumwe munhu achiti ndizvo zvaari miriwo nekuti haidyi nyama. Icho chokwadi chekuti kuva munhu asingadyi nyama hachisi chekubvisa nyama kubva pane zvatinodya, asi kuti uwane zvese zvinovaka muviri zvatinoda kubva muchikafu, kusanganisa nyama (inoonekwa seisina hutano). Dzidza nezve zvakanakira nekuipira kwerudzi urwu rwekudya.
Nutritionists vanokurudzira kudya nyama zvine mwero kubva kune vamwe vitamini dzinogona kuwanikwa chete kubva kunyama pachayo (senge vhitamini B12). Avo vanoita nzira iyi yekudya vanosimbisa kuti zvese zvinovaka muviri zvinogona kuwanikwa kubva mumiriwo uye zvigadzirwa izvo zvisikwa zvinotipa.
Zvisinei nezvakataurwa pamusoro apa, kana iwe wafunga kuve munhu asingadyi nyama, unofanirwa kuziva kuti chikafu ichi hachimiriri kumira kudya nyama. Kana iwe ukabvisa chigadzirwa kubva kune yako kudya kwemazuva ese (mune iyi nyaya, nyama) uye iwe woitsiva nenzira isiri iyo, unoisa njodzi yekuparadza muviri wako zvakanyanya uye unogona kutopedzisira uri muchipatara uine anemia kana mhedzisiro yekudya kwakashata.
Ngatione izvozvi, kana iwe uchigutsikana kuti kurega kudya nyama kunoita kuti unzwe zvirinani uye uchida kuzvibvisa kubva pane zvaunodya, saka unofanirwa kuona kuti unoenzanisa chikafu chako kuitira kuti muviri wako urambe uchizvidyisa zvakanaka. Edza kudya chikafu kubva mumapoka anotevera nenzira yakaenzana.
- Muriwo: Miriwo inotipa chikamu chakanaka chemuviri chinodiwa nemuviri uye mashandisiro awo anenge akakura kana achinge apiswa asina kubikwa kana kupiswa kana kusaswa zvishoma mumafuta kana bota. Zvakanakisa, shandisa miriwo mumasadhi uye seganishishi mumidziyo.
- Carbohydrate: Carbohydrate ndiyo sosi inoshanda kwazvo yemuviri uye inowanikwa kuburikidza neshuga yemuchero nemimwe miriwo (asi kwete kubva pashuga chena yakanatswa), kubva kune starch rezviyo (bhinzi, nyemba), zviyo (mupunga, bhari), etc. Vamwe vanhu vanotya kudya kwehydrohydrate uye kunyangwe kuomarara vanoteerera chikafu chinodzivirira kuvadya; chokwadi ndechekuti muviri unozvida pasi pekudyiwa zvine mwero. Dambudziko rekushandisa makabhohaidhiretsi rinobva mukushungurudza chingwa, makeke, shuga, nezvimwe. ava ndivo chaizvo vavengi vehutano hwedu uye siluetti yedu. Rangarira ipapo, kuti muviri wako unoda makabhohaidhiretsi kuti uwane simba rinodikanwa pane zviitiko zvako zvezuva nezuva uye kunyangwe mabasa akakosha emuviri wako.
- Mapuroteni: Mapuroteni haauye chete kubva munyama sekufunga kwevazhinji. Tinokwanisa kuwana mapuroteni mumiriwo isingaverengeke (broccoli, cauliflower, bhinzi), nzungu kana zvigadzirwa zvemhuka (semukaka). Zvese zvirimwa zvine mapuroteni muzvikamu zvakasiyana, saka nekudya akasiyana miriwo nemichero, unogona kuwana mapuroteni anodiwa.
- Mafuta: Iye zvino tawana akasiyana "asina mafuta" kana "Chiedza" zvigadzirwa musupamaketi uye isu takaumba fungidziro isiri iyo yekuti "isina-mafuta iri nani"; Zvakare, mafuta ari kuzoiswa zvakananga uye anotikonzera kuve vakafuta uye cellulite. Muviri unoda mafuta zvakare; semuenzaniso, kune mamwe mavhitamini ane mafuta-anokwanisa kugadziriswa chete kuburikidza nemafuta. Kazhinji patinofunga nezve "mafuta" tinofungidzira bota kana chimwe chinhu chakafanana; manyuko e "akanaka" mafuta emuviri anouya kubva kumichero yakadai semnuts, coconut uye inozivikanwa mafuta eorivhi. Cholesterol zvakare kuvhunduka kana kukaitika zvakasikwa mumuviri; zvisinei, chikafu chedu chinogona kukonzera kusaenzana uye nekudaro, cholesterol inokuvadza inogona kugadzirwa kune yedu arteri. Zvese zviri mukudya zvakasikwa uye nenzira yakaenzana.
Uye tinoziva sei kuti tichawana zvinovaka muviri mukudya miriwo yakachena (kusanganisa nyama nezvigadzirwa zvemhuka) u ovoloveovearian (inosanganisira zvigadzirwa zvemhuka zvakadai semukaka nemazai)? Iwe uchazonyatsoda kutsvagisisa uye kudzidza hunhu hwechikafu, kuitira kuti iwe ugone kuronga kutenga kwako kwechikafu uye chengetedza kudya kwakaringana, uchafanirwa kuwana mitsva yekubikisa kuti upe zvakasiyana siyana mundiro dzako uye ubvunze kune anoona nezvehutano kuti akutungamire pane chirongwa chakakodzera kutevera. Iwe zvakare unozofanirwa kuongororwa nguva nenguva zvekurapwa kuti uone kana uine hutano hwakakwana. Kana zviri zvekutora zvinovaka muviri zvekuwedzera, chokwadi ndechekuti zvese vitamini, zvicherwa, fiber, nezvimwe. Tinogona kuzviwana kubva kuchikafu chemuriwo; nokudaro, hazvina kukosha kuti uzviise kunze kwekunge chiremba wako achizviratidza.
Vezvirimwa vanotaura mabhenefiti mazhinji kana uchiteera ino regimen, saka tinokuda iwe rombo rakanaka mune yako sarudzo.