Iwe unobata sei nekurema nezera?

Iwe unobata sei nekurema nezera?

Kushanda kwese kwemuviri kunononoka nezera pamwe nemetabolism, inova nzira iyo muviri unoshandura chikafu kuita simba, nekudaro mwero wemetabolism unoona kuti macalorie uye huremu hwemuviri zvinopiswa sei nekukurumidza.

Vakadzi vanorasikirwa nehuremu hwemhasuru pavanenge vachikura, izvo zvinotungamira mukudzikira kwemetabolism yavo, vobva vatanga kuwedzera huremu. Asi maererano nemushumo wakabudiswa nebepanhau reIndian Express, nekutarisa pane zvinotevera, zvinogoneka kuvandudza metabolism:

1. Kuita zvemuviri: mazuva mashanu ekurovedza muviri pasvondo, kusanganisira yoga, kudzidzira kuramba, kufamba, kumhanya kana kushambira.
2. Fiber uye probiotics: Idya zvishoma 30 kusvika 40 magiramu ezvokudya fiber uye zvokudya zvakaviriswa zvakapfuma muprobiotics zuva nezuva.
3. Mvura nemiti yemiti: Inwa anosvika malita matatu emvura uye tii yemiti (kusanganisira mishonga nezvinonhuwira).
4. Rara zvakanaka: Wana maawa manomwe kusvika kumapfumbamwe ekurara usina kudzongonyedzwa manheru ega ega.
5. Kubuda mune zvakasikwa, kuratidzwa kuchiedza chezuva, uye kubuda kunze.

low bone density

Chikonzero chikuru chekuderera kwemapfupa kushaikwa kwecalcium uye vhitamini D mumuviri. Sezvo vakadzi vazhinji vasingaburitse miviri yavo kuchiedza chezuva, mazinga evhitamini D anodzikira mumuviri uye nekudaro kurasikirwa kwecalcium kunoitika, izvo zvinotungamira kuderera kwehutano hwemapfupa avo, asi chirwere ichi chinogona kugadziriswa uye mhedzisiro yacho inodziviswa kuburikidza. zvinotevera:

1. Nguva yakatarwa yezuva kuti uwane vitamini D nemafuta akanaka (avocado, nzungu, kokonati butter, ghee), vhitamini C, vitamin K, magnesium yakapfuma chikafu pamwe chete nekudya kunosanganisira mimwe miriwo nemichero yevhitamini yayo nemaminerari.
2. Wedzera calcium-rich foods zuva rose (1000 kusvika 1200 mg pazuva).
3. Wedzera basa rekuita muviri, kusanganisira kutambanudza uye kusimbisa maitiro.

Chengeta mwoyo une utano

Nezvinetso zvemwoyo zviri kuwedzera muvakadzi, nyanzvi dzinopa mamwe mazano ekuchengetedza mwoyo une utano:
• Kutevera nzira yekurara nguva dzose (7-8 maawa ekurara nguva dzose) pazuva.
• Panofanira kuva nemukaha wemaawa angangoita maviri pakati pekudya kwemanheru nenguva yekurara.
• Dzivisa kutarisana nechiedza chebhuruu uye chakajeka, uye panzvimbo pacho sarudza zviedza zvishoma, zvishoma zveruvara rweyero, tsvuku uye orenji.
• Rega kushandisa midziyo yemagetsi, zvinwiwa zvinodhaka, kurovedza muviri kunonetesa, uye kuva nemakaro pakati peusiku usati warara.
• Dzivisa kupinda mupfungwa dzinonetsa kana kuronga zvezuva rinotevera usati warara.
• Edza kuyeuka nguva inofadza zvikuru yezuva
• Geza inodziya kana kugeza tsoka inopisa usati warara.
• Iva nechokwadi chekurara kubva 11pm kusvika 4 am.
• Kurara kunogona kutorwa masikati mushure mekudya kwemasikati kwenguva isingapfuuri 15-20 maminitsi.

Mazano ezvekudya uye yambiro

Nyanzvi dzinokurudzira kudya chikafu chitsva chemavara akasiyana-siyana nekuwedzera michero yemwaka nemiriwo, asi kwete pasi pe50% yezvokudya zvako zvezuva nezuva.

Vanamazvikokota vanoyambira nezvekudya zvinotevera:

1. Zvikafu zvakagadzikiswa (processed foods) zvinosanganisira zvinhu zvakaita semafuta, shuga nemunyu zvinoiswa muchikafu nekuputirwa kwacho.
2. Zvokudya zvakanatswa: zvakadai sechingwa chichena, mupunga, makeke, kana yogati yakakangwa.
3. Zvokudya zvakakangwa: Chikafu chipi nechipi chinobikwa mupani ine mafuta anopisa kana mafuta.
4. Kunhuhwirira uye kupendesa: Zvinhu zvinowedzerwa kuchikafu kuchengetedza kana kuvandudza kuravira, chitarisiko kana hunhu hwekunzwa.
5. Preserved foods.Zviri nani kutsamira pazvikafu zvichangobva kuputirwa, zvisina kuomeswa, mugaba, kana kuomeswa.
6. Zvokudya zvinokurumidza: Zvokudya zvinotora kana kuti zvokudya zvinokurumidza zvinowanzove zvakakwirira mumakori kubva kune shuga, mafuta uye sodium.
7. Mafuta akacheneswa: akadai semafuta esoyabhinzi, mafuta echibage, mafuta ekotoni, mafuta esunflower, peanut oil, palm oil, uye rice bran oil.
8. Saturated Fat: Nyama inobva kumhuka ine mafuta akazara

Maguy Farah's horoscope kufanotaura kwegore ra2023