Hypertrophic Cardiomyopathy: Zviratidzo, Zvinokonzera, Kurapa Uye Kudzivirira Wona Sample Yekukurumidza Nyevero Bvumidza ZViziviso ZveZuva NezvekuzivisaJust In
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Mazuva ese tsika dzekudya dzinotaura zvakawanda nezve hutano hwako. Kiyi yekudya zvine hutano ndiko kuverenga kwakaringana kwemakoriyori ayo atinotora kuchengetedza chiyero chesimba rakapedzwa uye simba rakashandiswa Vanhu vari voga mudzimba dzavo uye mikana iripo, vanogona kuchinjira kuzvikafu zvisina hutano panguva iyi. Maoriyori avo ekudyiwa kuverenga anogona kuwedzera uye simba rekushandisa rinogona kudzikira zvichikonzera kuwedzera uremu. Zvakare, zvinogona kuisa vanhu panjodzi yezvirwere zvisingaperi uye kudzivirirwa kwepasi.
Kuchengetedza tsika dzakanaka dzekudya hakuna kuoma sezvazvinoratidzika panguva yekuzviparadzanisa. Nekuunza shanduko diki mukudya kwako kwezuva nezuva, unogona kuita hukuru pahutano hwako. Tarisa uone mashoma mashoma matipi aunogona kuisa muhupenyu hwako iwe uchiri pamba.
1. Dzivisa Kudya Sugar Foods
Kudya chikafu kana zvinwiwa zvine shuga yakawanda kunogona kuwedzera njodzi yekufutisa, chirwere cheshuga uye mhango. Izvi zvinodaro nekuti iwo akakwira macalorie uye simba uye anogona kubatsira mukuwedzera huremu uye huwandu hweglucose mumuviri kana simba racho risingashandiswe nemazvo. Sezvo kurovedza muviri kwakadzikiswa nekuda kwekuvhara, zviri nani kushandisa zvigadzirwa zvine shuga shoma. [1]
2. Idya Zvikafu Zvakanakira Metabolism Yako
Vanotsvaga vanoti kana iwe uchidya zvinorema panguva, nekuda kwekusiyana kwenguva pakati pezvikafu zviviri metabolism inononoka. Kuva nezvidiki zvidiki mushure meawa matatu kana mana maawa inoonekwa senzira yakanaka yekuchengetedza metabolism yako iyo inobatsira kupisa macalorie akawanda pazuva.
3. Idya Zvishoma
Kudya kunonoka kunobatsira mukugaya zvirinani, nyore kuonda uye kuguta kukuru. Kana tikadya zvishoma nezvishoma, tinotsenga zvakawanda izvo zvinokurudzira kugaya kuri nyore kwezvikafu kana zvasvika padumbu. Zvakare, tinowana kunzwa kwekugutsikana mushure mekudya kwega kwega izvo zvinotibatsira kudya zvishoma uye kurasikirwa nehuremu nyore. [piri]
4. Cheka Kudzosera Pamafuta Kana Mafuta Akazara
Mafuta akaguta anowanzo kuwedzera yakaipa cholesterol mumuviri wedu uye inowedzera njodzi yecoronary arteri chirwere kana chirwere chemwoyo. Varume vanokurudzirwa kutora zvakatenderedza 30 g uye vakadzi makumi maviri emafuta akazara pazuva. Naizvozvo, kucheka chikafu chine mafuta, masoseji, mabhisikiti uye mapai ndiyo sarudzo yakanakisa yemuviri une hutano.
5. Deredza Kuderedza Sodium
Yakawanda munyu kana sodium mune zvekudya inogona kuwedzera njodzi yekukwira kweropa iyo inogona kutungamira kune sitiroko kana chirwere chemwoyo. Dzivisa zvigadzirwa zvine musika-zvine munyu kunge machipisi uye chikafu chinokurumidza sezvo zviine zvakawanda zvine munyu. Iyo Institute of Medicine inoratidza 1.5 gm yemunyu pazuva kune muviri wakagwinya. [3]
6. Sarudza Zvese Zviyo
Zvese-zviyo zvekudya senge oatmeal, quinoa, mupunga wakasviba uye chibage chegorosi rakazara sarudzo dzakanakisa dzomuviri wakagwinya sezvo zvisina guten pamwe nehupfumi mune zvinovaka muviri simbi, manganese, selenium uye fiber yekudya. Ivo vanobatsira kugaya uye vanoita kuti unzwe kuzara kwenguva yakareba nekudaro, kubatsira nehuremu manejimendi.
7. Inwa Mamwe Mvura
Mvura ndicho chinwiwa chine hutano pane zvese. Inobatsira kuburitsa chepfu kubva mumuviri uye chengeta muviri wako uine hydrated kwenguva refu. Kushayikwa kwemvura mumvura kunogona kukonzera kuneta uye nemusoro. Naizvozvo, isarudzo yakanaka kunwa mvura uye kugara wakazara uye uine hutano.
8. Kudzora Chikamu Chikamu
Nzira yakanaka yekudya zvishoma uye kugara uine hutano ndeyekudya mumahwendefa madiki. Kusarudza ndiro diki kunogona kunyengera uropi hwako kuti ufunge kuti urikudya zvakanyanya uchienzaniswa nemahwendefa mahombe ane chikamu chimwe chete. Ongororo dzakawanda dzinoratidza kuti vanhu vanowanzodya zvinopfuura makumi matatu kubva muzana kana zvichishandiswa mumahwendefa akakura kana ndiro dzakakura. [4]
9. Wedzera Protein Kudya
Zvekudya zvine hupfumi muproteiniti zvinobatsira kudzora chishuwo chako uye kutora macalorie mashoma nekupa kunzwa kwekuzara. Tora chikafu senge chiGiriki yogati, hove, mhodzi, quinoa uye nyemba kuti uwane mabhenefiti epuroteni uye zvimwe zvinovaka muviri pamwe pasina kuwedzera kwehuremu hwako.
10. Idya Zvibereko Nemiriwo Yakawanda
Sekureva kweWHO, michero nemiriwo zvinoderedza njodzi yezvirwere zvemwoyo, chirwere cheshuga, kufutisa uye mhando zhinji dzekenza. Idzo dzakazara nema antioxidants, mavitamini uye zvicherwa zvinopa zvinovaka muviri kune muviri. Edza kusanganisa kana muchero mumwe chete nemuriwo wakasvibirira mukudya kwako mazuva ese. [5]
Mimwe Mirayiridzo Inokosha
- Imwai mukaka usina mafuta kana wakaderera-mafuta.
- Sarudza dzakaonda mapuroteni chikafu senge huku zamu.
- Usarasikirwa nezvikafu zvegungwa sezvo ivo vakapfuma mu omega-3 fatty acids.
- Chengetedza cheki pamakori ako mazuva ese.
- Dzoka kutsvaira uye kubika kana kugocha chikafu chako.
- Tsiva zvinwiwa zvine shuga nesvutugadzike yemichero.
- Edza kudya chikafu chakabikwa kumba pane kuodha kubva kunze.
- Tora kurara kwakanaka kusina husiku
- Gara uchishingaira nekuita zvaunofarira zviitiko pamba.
- Dzivisa kudya kwemanzwiro kana kudya kana wakasuruvara, wakasurukirwa kana kufinhwa.
- Usambofa wakasvetuka chisvusvuro
- Usakanganwa kuwedzera saradhi pakudya kwese.
