Iko kushandiswa kwekudya kwakanaka
Kusakwana uye kusakosha kudya kunogona kutungamirira kukurudzirwa kwezvirwere, uye zvinetso zvingakanganisa kukwanisa kwevanhu kuzvishandira ivo pachavo. Kudya kunovaka muviri kunobatsira kurwisa zvirwere uye kuchengetedza hupenyu hwehupenyu hwepamusoro.
Mapuroteni-simba kusakwana
Mumumuviri wevanhu pane kuchinja kukuru, izvo zvinoita kuti ave nyore kutaridzika kweproteine-simba kushaya simba. Izvi zvinotungamirira kumatambudziko akawanda emararamiro uye zvinetso zvinoshanda zvinosangana nezera. Mapuroteni-kushaya simba zvakanyanya. Kuwedzera kana kuduku, izvi zvinowanika mu15% yevanhu, uye muhuwandu hwakaoma - muna 10-38% yevanorapwa. Pasinei nekuwanda kwechiitiko ichi, vashandi vanogara vachimutarira uye, kunyange kana vakaonekwa, havaregi kurapa kwakakwana.
Kusadya zvakakwana
Zvidzidzo zvakaratidza kuti kudya vanhu vakawanda hazvikwanisi uye hazvipi kuti zvive nezvimiti zvinodikanwa, kusanganisira vitamini D, potassium uye magnesium. Muvanhu vakwegura, vanhu vose, kusanganisira hutano hwakanaka, vanodya zvishoma, uye panzvimbo yekutanga mukudya kwavo kunoderedza kuwanda kwemafuta nemaprotini. Izvi zvinowanzobatanidzwa nekurasikirwa, kuchinja zvido zvekudya nekudya nguva. Pasinei nechikonzero chacho, kusagadzikana kwezvokudya kwevanhu mudambudziko rakakomba, sezvo rinotungamirira kukurasikirwa nekurema, izvo zvinogona kutungamirira kukufa kusati kwasvika. Vanhu vane uremu hwepanyama hunowanzofa mberi kwevanhu vanodya zvakafanira, nokuti ivo vanowanzoita zvirwere.
Kuwanda
Nhamba yevasina kusikirwa inowedzera zvakasimba nezera uye kaviri pashure pemakore makumi matatu, zvichienzanisa nemakore kubva pamakore makumi manomwe kusvika makumi mapfumbamwe. Zvisinei, kwete chete iyo gore rinoratidza kusadya maitiro evanhu. Kubudirira kwekushaya zvokudya zvinovaka muviri kunokonzerwawo nezvimwe zvinhu:
- chirwere;
- hukama hwevanhu;
- tsika mamiriro.
Masangano ezvehutano anonyanya kuzivikanwa mukudya kunovaka anopa kuti, kana zvichikwanisika, vanhu vanochengeta unhu uye kudya kunoenderana nemararamiro ane hutano achiri muduku. Panguva imwecheteyo, vanhu vanofanira kuderedza kudya kwemafuta uye ushuga mashoma uye kuwedzera huwandu hwemasi-starch polysaccharides uye vitamini D muzvokudya).
Zvokudya zvinodiwa
Zvinotevera zvinokurudzirwa zvinofanira kutevedzwa kune:
- Muzvokudya kunofanirwa kuve nekudya zvakakwana zvine zvakawanda mumishonga. Zvinotarisirwa kupedza kudya kwekunatswa, kwakanatswa kwezvinhu-zvekushandisa. Kunyange zvakadaro, paine kuderera kwezvokudya uye kudya kwekudya kwekudya, huwandu hwe-energy-low-protein zvokudya hunofanira kunge huripo mukudya.
- Zvinotarisirwa kuchengetedza huwandu hwakafanana hwekudya kwekusava kunze kwekukura kwehuwani, pamwe chete neasarasi yemashiraaccharides, sechinhu chiduku.
- Inokurudzirwa kuti usadya kudya zvokudya zvakanyanya mu phytate, zvakadai sebhinha yakasvibirira.
- Idya mahonji akakwana, tomate, wholemeal chingwa uye cereal.
- Wedzera kudya kwevhitamini C, inowanika mumamatee, majisi emichero, michero itsva uye yakaomeswa.
- Iva nechokwadi chokuti kuvapo mune zvakadyiwa zvemichero mitsva, michero uye mahara-fiber.
- Kuwedzerwa kushandiswa kwehove dzakawanda, dzakadai semakkerekere, tuna, herring uye sardines, kuti kuderedze ngozi yehutachiona hwehutachiona. Ihove yakadaro ipfuma yakawanda ye vitamin D. inogadzirisa mafuta.
- Cherechedza kudya kunotapira mumafuta emhuka, izvo zvinobatsira kuderedza ropa rekutsvaira uye zvinodzivirira hutachiona hwehutachiona.
- Deredza kuwanikwa kweunyu, kusanganisira avo vanobatsira kuwedzerwa ropa. Idya mukaka usina mafuta.
- Nezvekushandisa kwezvokudya zvinowedzera zvinopa kudya mavhithamini mumuviri
Vitamin D
Vitamini D inobudiswa muganda iri pasi pesimba rezuva, asi munguva yechando, pamwe chete nevanhu vasingasiyi imba, kuwedzerwa kwaro kunogona kudiwa.
Vitamine B2 uye B
Kushaiwa kwevhithamini B2 uye B inokonzerwa nehutachiona hwehutano hwemwoyo, saka unofanirwa kutora zvokudya zvekudya zvakakwana. Iye zvino tinoziva kuti rudzi rwekushaya kudya kwekudya kwenguva yakareba hunokonzerwa nekushaya zvokudya.