5 Chokwadi Chakatsiga Nezve Kurasikirwa nehuremu

Pfungwa Dzakakosha:

• Ivo vanoshuvira kudzikira uremu vanofanirwa kutarisa mukuwana hutano, hwese-chikafu chikafu chavanogona kutsigira pamusoro penguva refu.
• Kudya kweFad kana izvo zvinogura zvakakosha zvinovaka muviri (zvakadai semafuta) zvinogona kukonzera kurasika kwekurema asi hazviite kuti zvive nemhedzisiro.
• Kurovedza muviri chete hakugone kutungamira pakurasikirwa nehuremu, asi kunogona kushanda kana ukabatanidzwa nechikafu chine hutano, chinogadzikana.

Kana zvasvika pakudzora uremu, iro zano rakanakisa rakavakirwa pane zvakawanikwa nesainzi zvehunyanzvi. Ndipo paunowana kurudziro yakasimba zvichienderana neuchapupu hwekutsvagisa. Aya mashanu euchapupu-akavakirwa chokwadi chinogona kukubatsira iwe kutora nzira yakanakisa yekudzora uremu-iyo ichakushandira iwe.

1. Kune zvikonzero zvakawanda zvakanaka zvekudzikisa huremu kana iwe uri mukiriniki kufuta kana kuti kufutisa.

Kufutisa kwakabatana nezvimwe zvinopfuura makumi mashanu zvimwe zvehutano, zvinosanganisira njodzi yakakwira / kana kuwedzera kwechirwere cheshuga, atherosclerosis, chirwere chemwoyo, osteoarthritis, mamiriro epfungwa senge kushushikana uye kushushikana, kufa kwekutanga, uye hurema hutano hwese uye hutano. Mune mamwe mativi, kufutisa kunokurumidza kukwirisa kukwegura.

2. Kuti ubudirire, kudya kwekudzikisa uremu kunofanirwa kuve kwakasimba.

Mune mamwe mazwi, chikafu chakanakisa ndicho chaunonamatira panguva uye mushure mekudzikira uremu. Chimwe chidzidzo chakatarisa kuonda uye kuomerera kwezvikafu zvevanhu vakuru mazana maviri nemakumi mashanu pakurema avo vaitevera kutsanya kwepakati, kudya kweMediterranean, kana zvirongwa zvePaleo zvekudya. Vatsvaguriri vakaona kuti nepo inopfuura hafu yevatori vechikamu vakasarudza kudya kwekutsanya ndokurasikirwa nehuremu hwakanyanya mushure memwedzi gumi nemaviri, avo vakasarudza chirongwa chekudya cheMediterranean vaive nani kugona kunamatira kuchikafu chavo mushure megore rimwe pane avo vekutsanya kana Paleo chikafu. Zvisinei nezano ravo ravakasarudza, avo vanhu vaive vachiri kungotevedzera chikafu chavakasarudza mushure memwedzi gumi nemaviri vakarasikirwa nehuremu mukati meboka ravo.

3. Zvokudya zvine mafuta mashoma hazvishandi.

Kwemakumi emakore, kucheka mafuta kubva kuchikafu kwakakurudzirwa nemapurogiramu mazhinji ekurasikirwa asi, pakupedzisira, pakanga pasina humbowo hwekubudirira kwenguva refu neiyi nzira. Nyanzvi dzehutano dzakatanga kutarisa pamusoro pekunobva macalorie kukurudzira kusimudzira kwehutano maitiro uye mapatani, kudya chikafu chizere panzvimbo pekugadziriswa, zvekudya zviri nyore, uye kukurudzira zvikamu zvine hutano zvemhando dzakasiyana dzezvikafu. Kune nzira dzakasiyana siyana dzekudzikisa huremu nekuzvichengeta, asi kunze kwekudya chikafu chine hutano, kugara uchishanda, nekuwana rutsigiro rwehunyanzvi newemunhu, unofanirwa kutsvaga nzira yekudya inoenderana newe kwenguva refu.

4. Kuderedza uremu pazera rakura kunogona kuunza matambudziko akawanda pane pazera diki asi zera, mukati uye iro pacharo, hachisi chipingamupinyi chisingapindike pakurasikirwa nehuremu.

Imwe ongororo ichangoburwa yekudzokorodza yakakamura varwere vakafuta zvakanyanya mumapoka emakore maviri, avo vari pasi pemakore makumi matanhatu uye avo makumi matanhatu kana kudarika. Vese vatori vechikamu vakapinda muchipatara-based kufutisa chirongwa uye mararamiro ekupindira masevhisi anosanganisira ekudya uye ezvepfungwa rutsigiro. Vatsvagurudzo vakawana paavhareji yekudzikira uremu kunge ingangoita 7 muzana yehuremu hwemuviri hwekutanga mumapoka ese ari maviri, neboka rakura richirasikirwa nehuremu hwekuona paavhareji. Zvimwe zvidzidzo zvakave nemhedzisiro yakafanana uye zvakaratidza kuti vatori vechikamu vakura muzvirongwa zvakarongeka zvekudzikisa uremu zvinowanzoenderana uye nekudaro vanobudirira pakurasikirwa nehuremu.

5. Kugadziridza dhayeti uye kurovedza muviri zvinoshanda zvirinani pamwechete mukudzora uremu pane imwe chete.

Kuti uderedze huremu hwemuviri uye mafuta emuviri, iwe unogona kuyedzwa kuti uchinje maitiro ako ekudya kana kuwedzera huwandu hwesimba raunowana nguva dzose. Asi kudzidza mushure mekudzidza kwaratidza kuti nzira idzi dzinonyanya kubudirira kana uchizviita pamwe chete. Ongororo yegore-refu yekupindira yakawana kuti vakadzi vaishandisa kurovedza muviri vakangorasikirwa neavhareji yemapaundi e4.4 pakupera kwegore, vakadzi vaishandisa kudya chete vakarasikirwa avhareji yemapaundi 15.8, uye vakadzi vakachinja chikafu chavo uye vachirovedza muviri vaigara vachirasikirwa ne19,8 mapaundi pakupera kwechidzidzo.

Ive neshuwa yekubvisa chero huremu hwekurasikirwa chirongwa nachiremba wako wekutanga kana mumwe mupi wezvehutano kuti uone kana zvakachengeteka kwauri.