Inenge hafu yevakadzi vanotambura mukati kenza yemazamu Ivo vanogona kuzvidzivirira nekutora kudya kwakanaka, kurovedza muviri uye kurarama hupenyu hune hutano, zvakawandisa. Chete 10% yematambudziko ekenza yemazamu anoenderana zvinhu nhaka kana kuti majini.
Nenzira iyi, pamusoro pekuzviongorora kazhinji kana a mammogram gore rega rega, kudzivirira kutambura nekenza yemazamu, zvakakosha kutevedzera zvinotevera matipi.
Idya michero mazuva ese
Vanogona kupedzwa michero muchimiro chemuto, smoothie nesaladi, kana kudya chidimbu chimwe chete. Chinhu chakakosha kudya michero mitatu pazuva.
Idya mimwe miriwo
Wedzera kudyiwa kwe miriwo kunge bhero mhiripiri, karoti, matomatisi, uye miriwo yakasvibira. Isu tinokukurudzira kuti uzvidye zvakasvibirira, kana zvakabikwa.
Tsiva yakanatswa mafurawa
Mupunga, mapasta, mapeke, mapizi uye zvese zvine hupfu, chikafu chinofanirwa kugadzirwa kumba kana kutengwa kwakagadzirwa hupfu musanganiswa. Izvo zvinokurudzirwawo kudya makunakuna, quinoa, oatmeal, mapira, uye yakazara gorosi bhari.
Wedzera kudyiwa kwembesa
zvose nyemba ivo vakanakira hutano. Semuenzaniso, unogona kudya nzizi, nyemba, bhinzi, uye soya.
Limit kudyiwa kwenyama tsvuku
Kudya zvakanyanya nyama tsvuku inowedzera huwandu hwecaloric pamwe nePH yemuviri, iyo inokonzeresa kuwanda kwekenza maseru. Zvinokurudzirwa zvakare kuti urege kuwedzera nyama dzakagadziriswa senge charcuterie kana sausage kuchikafu.
Deredza kudya kwako kwekukurumidza
Kana nguva nenguva iwe uchida kudya imwe burger Ne fries, hapana dambudziko. Izvo zvisina kunaka kune hutano hwako ndezvekuti mhando iyi yedhishi inova mutemo wevose uye kwete zvakanyanya a kusarudzika.