Idya michero nemiriwo
Miti nemichero zvine antioxidants uye zvinovaka muviri, zvinononoka pasi nekukwegura uye zvinogona kudzivirira zvirwere zvakawanda. Kuti uderedze njodzi yehutano hwemwoyo ne 60%, unofanirwa kudya zvinopfuura 5 servings zvezvibereko pazuva. Kana pane 3 servings yemiriwo zuva, ipapo iwe uchawedzera chiyero ichi ne 10%. Miti nemichero zvakakosha mune zvokuti zvine antioxidants, zvakadai sedombo tsvuku tsvuku, sipinashi, strawberries, blueberries, plums. Iyi inzira yakanaka yekuwedzera upenyu.
Kufamba
Kudzidzira muviri kunoderedza dambudziko rekuora mwoyo, osteoporosis, chirwere cheshuga, chirwere chemwoyo uye kenza. Mitambo yemitambo inoderedza ngozi yekufa nguva isati yakwana ne 27% uye inowedzera hupenyu. Zuva rimwe nerimwe kwemaminitsi makumi matatu ekuratidza kuita basa, hazvisi zvakaoma kuita. Edza kufamba usati wadya, panzvimbo pokukwira makwidza netsoka, kana zvichibvira.
Kuti udye mangwanani, idya oatmeal
Zvokudya zvinowanikwa mumunda wose zvinoderedza njodzi yekurasikirwa nechirwere cheshuga, chirwere chepachiviri uye hypertension. Imwe mimwe midzi yakanakisisa ndeyejisi tsvuku, popcorn, mizhinji-zviyo kana kuti zviyo-zviyo zvechingwa. Kuchevedza zvirwere zvakadai zvezera rekare sehutano hwemakore, chirwere chemwoyo, osteoporosis, unoda kudya miriwo, michero, nyemba, zviyo zvose, zvine zvishoma makori, uye hazvina kuderedzwa nemafuta. Usarega kudya mangwanani-ngwanani, zvinobatsira kuti uremerwe uremu. Maererano nenyanzvi, vanhu vasingadi kudya mangwanani, masikati vanodya makoriki maduku.
Serving Size
Kuti ugare muhutano hwakagadzikana, kana kurasikirwa mapaundi akawandisa nehuwandu hunorema, unofanirwa kuongorora hukuru hwezvikamu. Mushure mezvose, kuwandisa kwepamusoro kunobatana zvakananga nehutachiona, chirwere chechirwere cheshuga, chirwere chemwoyo nemhando dzekenza.
Mumotokari, simbisa chigaro chako chechigaro
MuAmerica, awa imwe neimwe mumwe munhu anofa, nokuti haana kusunga bhanhire rake. Bhanhire kusungira inzira inobatsira yekuderedza rufu munjodzi kana kukuvara. Mutyairi anofanirwa kubvisa foni, sezvo ichi chiri chikonzero chezviitiko zvemotokari. Nenzira iyi, unogona kuwedzera hupenyu hwako.
Idya hove
Hove inobva kune omega-3 fatty acids, inobatsira kurwisa zvirwere zvakasiyana-siyana, kusanganisira chirwere cheshuga, chirwere chemwoyo. Kana iwe usingadi hove, iwe unofanirwa kuedza michina nemafuta e-omega-3, kana zvikafu zvakagadzirwa mu-omega-3 - mafuta, marnuts.
Dana shamwari
Kusiyanana nevamwe kana kuti kusurukirwa kunokuvadza kunokanganisa maitiro ezvirwere zvemuviri nehutachiona, iyo hormonal level. Vakadzi vanoona kusurukirwa kwavo kaviri vanowanikwa mukushungurudzika, vachienzaniswa nevakadzi vanotungamirira hupenyu hunoshingaira. Kunyangwe kudanidzira kfupi kune shamwari kuchaita kuti anzwe achidiwa.
Zorora zvekare kwemaminitsi gumi
Kushungurudzika kwenguva refu kunotora kubva kwauri muviri uye simba repfungwa, kushungurudzika kunokanganisa miviri yose uye kunofanirwa nayo iyo hormonal balance uye kuti sei mwoyo yematambudziko, manzwiro uye masimba ezvirwere zvinoshanda. Iwe unogona kuderedza zvinokuvadza zvinokonzera kushungurudzika. Somuenzaniso, yoga maitiro ekuvandudza ropa, insulin senzwi, kushushikana kweglucose. Kana iwe ukaderedza dambudziko rekuzvidya mwoyo, unogona kuderedza dambudziko rekurwadziwa kwemoyo uye rufu kune vanhu vane chirwere chemwoyo. Kune zvinhu zvinokurudzira iwe, izvi kuverenga, kuita maitiro ekuita manicure, kuteerera mimhanzi, kushanda mumunda, uye chimwe chezviito izvi unofanirwa kuita zuva rimwe nerimwe. Izvi zvingakubatsira kuti ugare wakasununguka uye uchadzivisa zvimwe zvinetso zvakanyanya.
Kurara
Vanhu vasina kuwana zvakakwana kurara, vane zvirwere zvakasiyana-siyana, zvinetso zvemufaro, vari pangozi yepamusoro cholesterol, kuora muviri, chirwere cheshuga. Zvakakosha kuziva kuti maawa akawanda ekurara waunoda, uye iwe unogara uchigara kwemaawa mazhinji. Kushaya kurara kuvakadzi kunobatanidza nehuwandu hwehutano hwehutachiona, chirwere cheshuga, chirwere chemoyo. Ita chivako chako pasina mahwindo, makombiyuta uye mamwe marudzi ezvinhu zvinonetsa. Rega pfungwa dzako nemuviri wako zvibatane muimba yekurara chete nehope.
Usasvuta
Kusvuta ndeimwe yezvikonzero zvinokonzera rufu uye zvinokanganisa nhengo dzose dzemuviri wemukadzi. Pakati pese kufa kwekenza, kusvuta kwakaratidzwa mu 30% yevanhu. Kusvuta kunomutsa dambudziko rehasteoporosis uye chirwere chemwoyo, kana ukarega zvachose kusvuta, izvi zvichabvisa zvisingadiwi. Gore mushure mokunge musina kusvuta, mungozi yehutano hwemoyo inoderedzwa ne50%.
Tsika dzinowedzera hupenyu hwemukadzi, kupa zviitiko zvinoshamisa uye ndiyo nzira yakanakisisa yekuwedzera upenyu uye nekudzivisa zvirwere zvakakomba. Tevera maitiro aya anowedzera upenyu.