Zvakakosha chengeta chikafu chedu Kana tichida kuchengetedza moyo wakasimba uye wakagwinya, tinofanira kuwedzera kudyiwa kwemichero nemiriwo. Zvinokurudzirwa kuti uzvitore zvakasvibirira kana zvakabikwa pasimbi kana chiutsi.
Mafuta akaguta, chikafu chakagadzirwa uye masosi akagadzirwa haana hutano zvachose uye kana tikashandisa zvisirizvo zvigadzirwa izvi tinenge tichitadzira muviri wedu.
Kunze kwechikafu, Tinofanira kugara tiri muchimiro, uye tiine huremu hune hutano, mukati mematanho epfupa redu, zera uye murume. Kugara uchirovedza muviri kwakakosha sekuchengetedza kudya kwakadzikama uye kune hutano.
Zvikafu zvinofanirwa kudyiwa zvakanyanya mukudya
- Chikafu chakapfuma mu fiber: izvi ndizvo izvo zvinokubatsira kubvisa chepfu kubva mumuviri wausingade, kukubatsira kuchenesa ura, kuchengetedza muviri wakachena. Iwe unowana fiber muzviyo zvakakwana, zvakaita sechingwa, pasta, uye bhinzi.
- Zvibereko nemiriwo: isu tinofanirwa kugara tichisarudza yakanakisa, zvisinei, hazvina basa kana iri michero yakaomeswa nemiriwo, zvinokurudzirwa kuidya mune chero chimiro.
- Chikafu chine Omega 3 fatty acids, sehove dzese dzebhuruu.
- Hutano mafutaIzvi zvinowanikwa munzungu, mafuta anokosha kubva kuhove, mbeu yeflakisi, makotapeya kana mamwe maorivhi emhandara.
- Skimed mukaka: angave ari machizi, mukaka kana kefir.
Zvikafu zvinofanirwa kudzikiswa mukudya
- Trans mafuta: Aya ndiwo hydrogenated kana chikamu hydrogenated mafuta.
- Dhizi rese: izvi zvinopa huwandu hwakawanda hwemafuta.
- Mazai emazai.
- Nyama tsvuku, masoseji, nyama yakakangwa uye yakakangwa.
- Zvikafu zvakapetwa, ayo ane magiramu akawanda emunyu.
- ZviyoIzvi zvine huwandu hwakawanda hweshuga.
- Chingwa chena uye hwakatsetseka mafurawa.
Kunge kuderedza mafuta akasimba, senge ruomba, mafuta enguruve kana majarini. Tinofanira kusimbisa kuti mafuta anodiwa kuti uve nebasa rakanaka remuviri, zvisinei, isu tinofanirwa kuziva maitiro ekusarudza ane hutano.
Tinofanira kubhadhara zvakanyanya kune zvakanyorwa, yatove mavari mune ruzivo rwese rwekuti vakagadzirirwa sei uye ndezvipi zvinhu zvavanoumba. Tichafanirwa kutarisa mafuta akazara uye makabhohaidhiretsi, ayo kazhinji kacho mashuga.
Nzira yakanaka yekudzikisa huremu uye kugara uine hutano kutora nzira dzakanaka dzekudya uye hupenyu hwakawandisa, kudzivirira kudya kwakaipa kune mashuga nemafuta akashata, uye kuyedza kuchengetedza kudya kunovaka muviri. firiji izere nemichero nemiriwo, chikafu chepamusoro-fiber uye yogati isina mafuta.