Kutevera kudya kwakaringana ndiko kiyi yekuona hutano hwakanaka, nekuti ndiyo chete nzira yekusimbisa immune system. Kuti chikafu chienzaniswe, chinofanirwa kunge chiine chikafu kubva kumapoka ese. Kuwedzera mazamu ezvimwe zvigadzirwa zvine hutano uye kudzikisa kudyiwa kwezvimwe zvekudya. Mugore rose zvakakosha kutevera kudya kwakaringana, asi zvakanyanya mumwaka unotonhora umo mavhairasi nemajemusi anowanda.
Chinhu icho munguva dzino dzeNguva yeCovid, chinotonyanya kukosha kuchengetedza mhuri yese kubva kuchirwere chinogona kuitika. Kunyangwe chikafu chinogona kubatsira kuve nemushonga mukuru pakurwisa hutachiwana uhwu. Ndokunge, kunyangwe zvingangoita kuti pane imwe nguva imi nemhuri yenyu mungatapukirwa necoronavirus, kuva ne immune system yakasimba kuchakubatsira kukurira chirwere chitsva ichi uye chine hukasha.
Chikafu chemapoka ese, asi nenzira kwayo
Zvese zvekudya zviri zvakafanira kuti muviri ugamuchire zvakakosha zvinovaka muviri, asi zvakakosha kuti uzive kuti ndeapi anopa zvinhu zvinodiwa muhuwandu hwakawanda uye ndeapi anofanira kudyiwa zvine mwero. Semuenzaniso, michero nemiriwo zvinofanirwa kuita hwaro hwekudya zuva nezuva uye kuvepo mune zvese zvekudya zvezuva iri.
Musiyano nezvimwe zvekudya zvinofanirwa kudyiwa zvine mwero ndezvekuti kunyangwe zviine zvinovaka muviri zvakakosha, zvinopawo zvimwe zvinhu izvo muhuwandu hwakawanda zvinogona kukuvadza muviri. Kune rimwe divi, mukati meboka rega rega rezvikafu iwe unogona kuwana chaiwo zvigadzirwa zvehutano zviri nani, ayo ari iwo anofanirwa kuve chikamu chekudya kwemhuri yese.
Chakakosha chikafu mune chakaringana chikafu
Zvibereko nemiriwo
Izvi ndizvo zvekudya izvo inofanirwa kuve chikamu chekudya kwezuva nezuva, chero mhando yemuriwo kana muchero sezvo ese aine mabhenefiti akanaka. Pakati pevamwe, zvicherwa uye faibha zvinobatsira kudzora ura kufamba, mukuwedzera pakubatsira muviri kutora macarhydrate.
Hove uye chikafu chegungwa
Mukati mehove, kunwiwa kwehove chena kunokurudzirwa kunyanya kuvana. Kunyangwe usakanganwa hove yeblue senge salmon, tuna kana mackerel, pakati pevamwe. Dzese dzakapfuma muOmega3 fatty acids, yakakosha zvinovaka muviri yekuchengetedza immune system yakasimba.
Starch
Icho chinhu chinopa simba uye chiri inoonekwa sechinhu chikuru chemafuta munhu. Kudya kune sitachi zvakare kunopa zvimwe zvinovaka muviri zvakaita sefiber, zvicherwa kana mavhitamini eboka B. Starch inowanikwa mumacarhydrate, kureva chingwa, pasita, mbatatisi uye machubhu emhuri yembatatisi, pakati pezvimwe zvakawanda.
Nyama, kiyi mukudya kwakaringana
Izvo zvakakoshawo kudya nyama, sezvo chigadzirwa chemhuka chinopa zvinovaka muviri muhuwandu husingawanikwe kubva kune zvimwe zvigadzirwa. Mukati mezvigadzirwa zve nyama, zviri nani kusarudza nyama chena nekuti haina mafuta mashoma uye ine hutano, kunyangwe Iko kunwa kwenyama tsvuku kwakakosha nekuda kwemupiro wakakosha wedare. Kunyanya kunyanya muchiitiko chevana, nekuti kushomeka kwesimbi kunogona kukonzera kupererwa neropa uye nematambudziko akasiyana siyana mukukura kwavo.
Mbesa
Ivo vanofanirwa kuve varipo mukudya kwemhuri pakati pe2 ne3 nguva pasvondo. Ndezve chikafu chakapfuma mu fiber, chirimwa-chakavakirwa protein, mavitamini kana zvicherwa, pakati pezvimwe zvinhu zvine hutano zvakanyanya kumuviri.
Michero yakaomeswa
Kunyanya maamondi kana zvasvika kune vana. Sezvo iwo aine huwandu hwakawanda hwemagesium uye calcium, yakakosha mukukura kwepfupa nehuropi yevana. Kana izvi zviri zvidiki, vanofanirwa kuzvidya pasi kuti vadzivise njodzi yekuzarirwa, sechiperekedzwa neyogati, mumakeke akagadzirwa kana muchero smoothie, kutsiva mukaka weamondi chinwiwa. Izvi hazvireve kuti vana vanofanira kumira idya mukaka zuva nezuva, Iyo nzira yekutora chikafu ichi pano neapo uye pasina njodzi kune vana.
Kana iwe uchida kuziva zvishoma zvishoma zvakadzama maitiro aunofanirwa kuronga kudyiwa kwechikafu chega chega, kuronga kudya kwakaringana kwemhuri yako, mune iyi link iwe unowana piramidhi rekudya. Kuwedzera kune mamwe matipi akakosha ekunzwisisa maitiro ekuishandisa nenzira kwayo.