Vamwe vakadzi "makumi mana nemashanu" nenzira imwe chete havanzwi se "berry zvakare." Sei? Zviri nyore: muviri uri kuvaka zvakare, uye mukadzi haasati agadzirira perestroika. Anoenderera mberi kurarama muhurumende imwechete sepakutanga, anodya zvokudya zvakafanana - saka chinetso. Zvokudya panguva ino zvinongodiwa chete. Kwete, izvozvo hazvirevi kuti iwe unotambudzika nenzara! Mwari ngaarambe! Vanongoda kudya zvakanaka, kutevera hutano hwehutano hwehutano. Ko kudya kwakakodzera kwevakadzi kunopfuura makore makumi mashanu kunosanganisirei? Verenga uye tevera mazano evanoongorora.
Chii chinonzi rational hygiene regimen?
Uyu mutemo wekudya kwavo: iyo inowanikwa mukudya kwemazuva ose emiriwo, michero uye vitamini zvinokonzera kubvisa kukanganisa kwemavhithamini. Mukuita kudaro, usakanganwa nezvemigumisiro ye vitamini A (antihistamine properties nekuwedzerwa kwekudya kwemajeri), vitamini C (zvinogadzirisa kuvhara muviri, metabolism), vitamini E (kuvandudzwa kwehutachiona hwehutachiona).
Iwe unofanirwa kudya zvakawanda zvekwakkwheat uye oatmeal porridge (vanotengesa vitamini B), mbatatayi yakabikwa (ine potassium, inodikanwa kuti basa rhythmic remwoyo). Kumugumo uyu, uyewo zvakanaka maapricots akaomeswa, mazambiringa akaomeswa, maonde. Shandisa zvinodhaka zvemucheka (cottage cheese, special kefir). Iine calcium inokosha, iyo inoshayikwa mumuviri mushure memakore 45. Izvo ndezvekushaikwa kwayo (washout), yakabatana nezera, mapfupa anova akaoma. Ichi chinoshamisa chinonzi osteoporosis. Nharaunda ye osteoporosis kunyange munyika dzakabudirira ndeye 25-40%, ine hukuru pakati pevakadzi vechirungu chena. Pakazosvika makore makumi manomwe, vakadzi makumi mana kubva muzana munyika yose vane kuparara kumwe nekuda kweesteoporosis. Kuwanda kwepfupa kunoputika kuvakadzi vane makore makumi mashanu kusvika ku54 kunowedzera ne480 nguva kana ichienzaniswa nevarume vezera rimwechete! Kukanganisa kwehomoni dzepabonde kunobatawo pfupa remafupa. Zvinosuruvarisa kuti, calcium kubva pakudya haina kunyatsogadziriswa panguva ino, saka zvinokwanisika kushandisa mazano akasiyana ane calcium.
Usakanganwa kubatanidza kudya kwegungwa mumazuva ose ezvokudya: kune iodine yakawanda mugungwa kabichi, uye yakawanda yemari ye calcium uye phosphorus mu mackerel.
Mukudya kunofanirwa kutora mhando dzakasiyana dzemhuka, zviri nani muhupi hwakaviriswa, zvinobatsira kuchengeta mapuroteni ako pachako uye hazvive nani. Kubva kumafuta anotarirwa anopiwa huri yemiriwo yemafuta, asi zviri nani kutanga kutanga pamuchero, kuwedzera mishonga. Nenzira, kubva kune zvakakangwa zvinofanira kunge zvishoma nezvishoma zvakasiyiwa. Izvo zvinoshandawo kune zvinonhuwira zvinosanganisa (kusanganisira marudzi akaoma echesi), zvinonhuwira, zvinonhuwira, sauces. Saladhi iri nani kuti izere nezvishoma zve citric asi panzvimbo yemunyu nevhiniga.
Kune vamwe vakadzi, zvichida, zvichava zvakanyanya kufadza kunzwa kuti zvinobatsira kudya chimedu chemafuta kaviri pavhiki, nokuti ine arachidonic acid, iyo inonyanya kukosha yekudzivirira kwea atherosclerosis. Asi mafuta haafaniri kunge akaomeswa kana kubikwa.
Dzivisa chokoti, kubika, shuga. Dzorera shuga nouchi, jamu. Uchi hwakanakisisa kuti usapindira muti, asi kuti uusuke, uchiitora parurimi rwako. Saka zvinokurumidza kupinda muropa uye zviri nani kuwedzera. Usashandisa zvigadzirwa zvemashuga zvinotengeswa: muviri wedu hauna kufanana nawo.
Usatorwa nekofi, zvishoma nezvishoma shandura kune yakasvibirira uye yehutei chaiyo: iyo inowanzosimudzira inzwi remidziyo yeropa saka rinodzora ropa rekuisa ropa. Inwa michero nemiriwo yemiriwo.
Dzidzisa iwe kuti udye chingwa chakawanda, zviri nani nebhanhire. Pakutanga zvichava zvakaoma kuramba kubheka, asi nekufamba kwenguva iwe uchashandiswa.
Iko huwandu hwehutano hwehutano hunosanganisira kufamba kwezuva nezuva mumhepo itsva (yeuka kuti "mamiriro ezvinhu asina mamiriro okunze akaipa"), dzidzo yepanyama, gymnastics, aerobics kumba (kutamba nehuduku hwako), izvi zvichabatsira kuderedza kushungurudzika kwemaviri. Zvakakwana nokuda kwezvinangwa izvi ndeyekupisa.
Ngwarira mvura nzira. Pamba, mangwanani oga oga nemanheru anova mvura, kushandura kunetseka kwemvura uye kutonhora. Mirima inowanzotora mvura yakawanda kwazvo. Mvura inotapira uye bhubu rinoshambadza zvakanaka kune zvinangwa izvi. Kana iwe uchida kushambidza, wedzera mvura kumiriwo, marara emunyu, mazamu, izvo zvino zviri kutengeswa. Uye ita izvi zvose zvisingateereri pamhosva-ne-nyaya, asi nguva dzose.
Usiku unogona kutora mapiritsi ekurara, tincture ye valerian, motherwort, valocordin. Tinctures yemiriwo inogona kubvumidzwa kunwa zvakare mukati mezuva. Tevera mirayiridzo yeropadi: Anokwanisa kupa mari iyo inowiridzira rhythm uye basa remoyo. Mumamiriro ezvinhu anonyanya kunetsa, unogona kunwa kirasi yewaini yakaisvonaka yeusiku, girazi rekognac, asi kana uine doro rinopesana nehutano hwehutachiona kana hwechiropa, zviri nani kunwa mukaka wakachena kubva kune zvesirivha zveusiku, unogona neuchi.