Kurasikirwa uye chengetedza uremu panguva yezororo

Kurasikirwa uye chengetedza uremu panguva yezororo

Ms. Mai Al-Jawdah, Clinical Dietitian, Medeor 24×7 International Hospital, Al Ain

• Ndeapi mazano egoridhe ekuchengetedza huremu hwakakodzera mushure mekurasikirwa nehuremu hwakawandisa?

Kuchengeta uremu hwakakodzera hakusi nyore, asi panguva imwe chete hazvina kuoma sezvazvinoratidzika. Izvo zvakakosha kuti iwe uchengetedze huremu hwakakodzera sezvo hunoratidza hutano hwako hwese uye hunokudzivirira kubva kuzvirwere mukufamba kwenguva. Uye nzira iri nyore yekutibatsira kuchengetedza huremu hwakakodzera ndeyekuenzanisa macalorie atinodya uye maekisesaizi. Kuenzanisa macalorie zvinoreva kutevera kudya kunovaka muviri kunosanganisira mapoka ese ezvekudya, uye kugara uchiita shuwa kuti unozviita kubva kune zvine mavara uye zvakasiyana-siyana zvekudya kuti urege kunzwa kuneta uye kufinhwa, uye kuve nechokwadi chekupa muviri wako zvese zvaunoda kubva kune zvakakosha zvinovaka muviri senge mavhitamini nemamineral. . Heano mamwe matanho anotibatsira kuchengetedza huremu mushure mekurasika:

• Inwa mvura pane zvinwiwa uye muto wakaiswa zvinotapira kana uchinzwa nyota.
• Idya zvekudya uye zvinonaka semichero nemiriwo kana uchinzwa nzara pane zvihwitsi
• Kudya huwandu hwakasiyana mukudya kukuru kwe3, kurega kudya kunoita kuti unzwe nzara uye ungangodya zvimwe zvekudya pakudya kunotevera.
• Idya chikafu chakapfuma mufiber chinoita kuti unzwe wakaguta, senge: michero, miriwo, nyemba dzakadai senyemba, uye zviyo.
• Shandisa ndiro diki pakudya, zadza hafu yendiro nemiriwo ine mavara-mavara isina starch, chikamu chechina chendiro ine mapuroteni akaita sehove, nyama, huku, kana nyemba, uye chikamu chekupedzisira chendiro chizere nemacarbohydrates akaomarara. sembatatisi kana zviyo (semupunga webrown, pasta yebrown, kana chingwa chebrown).
• Usadya uchiona TV.
• Idya zvishoma nezvishoma, nekuti kudya nekukurumidza kunoita kuti unzwe nzara kana kudya zvakawanda, wobva wawedzera uremu.
• Kurara zvakanaka usiku, sezvo kushayikwa kwekurara kunogona kukonzera shanduko mumahomoni anoita kuti iwe udye huwandu hwekudya, izvo zvinotungamira kune uremu.

• Ndeipi mwero wakajairika wekurasikirwa uremu mukati mevhiki imwe chete?

Mwero wakajairika wekurasikirwa uremu mukati mevhiki uri pakati pe½ - 1 kg pasvondo, uye kana tikarasikirwa nehuremu hwakawanda nekukurumidza, isu tinowanzo wedzera uremu zvakare, pamwe nechiyero chakapetwa kaviri kupfuura uremu hwapfuura.

• Ndezvipi zvikanganiso zvatinoita mushure mekudya uye kuderedza uremu?

Vanhu vazhinji, mushure mokunge vapedza kudya kunovaka muviri, uye kusvika kune uremu hwakakodzera, vanotanga kuchinja mararamiro avo uye kudzokera zvakare kune tsika dzakaipa dzekudya dzakateverwa vasati vazvipira kune kudya kwakanaka. Vanodzokera pakudya zvokudya zvakawanda, kunyanya zvihwitsi nezvokudya zvakakangwa. Uye zvavanosarudza zvinotendeukira kuzvokudya zvisina utano, vanorega kudya kwemangwanani, vanodya zvokudya zvinorema usiku vasati varara, uye havaiti mitambo. Kuti udzivise kuderera kwakadaro, kudya kunofanira kutungamira kukuchinja kwemaitiro echigarire mukudya uye sarudzo dzemararamiro. Kuti uite izvi, ita shuwa kuti iwe unodya zvine hutano, zvine mwero kudya kunoita kuti unzwe wakaguta uku uchipa dzakasiyana sarudzo dzemapoka ese ezvekudya.

• Tinofanira kudya zvokudya zvingani mukati mezuva?

       Kuronga kudya mukati mezuva ndeimwe yenzira dzakanyanya kukosha dzatinogona kutevera kuchengetedza huremu hwakakodzera mushure mekurasikirwa uremu.Zviri nani kudya huwandu hwakasiyana mukudya kukuru kwe3, sezvo kurega kudya kunoita kuti unzwe nzara uye unonzwa uine nzara. vangangodya chikafu chakakura mukudya kunotevera. . Uye inogona kupindirana nekudya kukuru nechiedza, hutano (2-3) snacks pazuva.

Clinical Dietitian Mai Al-Jawdah anopindura mibvunzo yakakosha mukurasikirwa nehuremu