Paunenge uri nepamuviri nemapatya , unowedzera zvakawanda! Pakati pekutarisirwa kwepamusoro kwekutarisirwa uye kutarisa, iwe unowedzera kaviri nekuwanda kwevana kuti vazvidye mwoyo pamusoro. Rimwe remibvunzo inowanzobvunzwa yandinowana apo ini ndiri kudzidzisa makirasi maviri emaminamu ndeyekukura kwepamuviri muviri nepamuviri.
Vanhu vazhinji vakanzwa nezvemaitiro ekuwedzera kwekutakura kwekurera pamuviri, asiwo kune maamai vane pamuviri nevana vanopfuura imwechete.
Aya mazano matsva ari chaiwo BMI-akanangana uye ave achitsvakurudzwa uye anoratidzwa neInstitute of Medicine (IMO).
- Kazhinji BMI: 37-54 lbs
- Kuwandisa kwepamusoro BMI: 31-50 lbs
- Obese BMI: 25-42 lbs
Izvi zvinokurudzirwa zvinowanikwa nekutsvaga hutano hwakanaka hwevamwe vanaamai vaviri, vachishandisa kuwanda kwehuwandu hwezvinyorwa uye BMI yavo kuverenga yakachengeteka yakawanda inowanikwa. Chinhu chinonyatsotsanangurira kuyeuka ndechekuti mukadzi wese ndeye munhu. Kana iwe uye chiremba wako uchisarudza kuti kune chinangwa chakakosha chaunowana iwe iwe chakasiyana pane urongwa urwu, ipapo ndizvo zvaunofanira kupfura muhutano hwako.
Chimwe chinhu icho Dr. Barbara Ruka, nyanzvi yemishonga inonyanya kukoshesa kubata pamuviri, yakagara yakurudzirwa kubva pane zvidzidzo zvake ndeyekuti unowana 24 lbs ne 24-week mark. Izvi zvakave zvichiratidzwa kuti zvine simba rakakura pakuita gumbo kunze kwekuderera kwemahomwe. Kunyange kana amai vakawanda vachitarisa izvi vangangodaro vachinetseka.
Vazhinji vanaamai mapatya chete vanowana mapaundi matanhatu mumutambo wekutanga, saka musatya uye fungidzira kuti kana iwe usina kuisa pondo pavhiki pakutanga kuti iwe uri kuparadzwa. Zvechokwadi, iwe unowanzowana pira imwe nehafu mukati mavo maviri uye matatu ezvitatu.
Zvimwe zvepamuviri pepamuviri zviratidzo zvakadai seyeusea, kurutsira, zvipfeko zvekudya kana kunyange kutengesa zvinogona kuita kuti zvive zvakaoma kuwedzera kuwanda.
Kana iwe uine dambudziko kuwana uremu zvakanakisisa kutaura nemuranda wako. Vanogona kutokurudzira kuti iwe utaure kune chikafu chekudya kuti akubatsire kuziva kuti ungawedzera sei makoriki kune kudya kwako.
Mimwe yezano rakanakisisa rekudya rinobva kune vamwe amai vemarudzi akawanda avo vave varipo. Mazano mazhinji aya anoshanda nyore nyore:
Snack
Zvinogona kubatsira kuti nguva dzose utakure zvakapoteredza doro. Funga nezvechimwe chinhu chaunogona kuisa muhomwe yako kana musaga. Bhandi remakungu rinogona kukupa mapuroteni uye harizoputsi. Kana uine nguva shomanana usati wafunga kudya kudya kwako, iwe unogonawo kufunga nezvemichero mutsva kana miriwo. Panewo zvakare pfungwa yebhanana kana apuro zvakare.
Inwa Chakoriro Chako
Kunyange apo ndakanga ndisingazivi kuti ndaigona kudya chero chinhu nokuti ndakanga ndisina chido, ndaiwanzogona kunwa chimwe chinhu. Paunenge uchigona kunwa chimwe chinhu chakafanana nemukaka, iwe unogonawo kuenda kune hutano hwakanaka sechibereko che smoothie. Edza kutura imwe sipinashi yemwana mukati imomo kana kunyange mamwe mapuroteni powder kune imwe yenye caloric punch.
Idya Zviduku Zviduku
Dumbu rako richapedzisira rakanzwa nekukurumidza. Edza kusazvidzivirira. Idya zviduku zvishoma kuti ubatsire kudzivisa zvimwe zvemigumisiro yekudya zvakanyanya, kufanana nemoto.
Edya Frequency
Mukuwedzera kune zviduku zviduku, kudya kakawanda kazhinji kunowanzobatsira. Chengetedza zvidye zvakagadzirira nguva dzose. Izvi zvinoreva kuti pane chimwe chinhu chakagadzirirwa mubhadhiti yako kana firiji, uunza chimwe chinhu chekushanda kuti chivanze mune dawati kana kuti uine stash mumotokari yako. Zuva roga roga ndaibva kumahofisi angu ndoenda kunzvimbo yekudya kaviri, kamwe chete nokuda kwechingwa chamangwanani chemichero, uye kamwe chete kwemasikati masikati echeki. (Ndaiva nerusununguko kushanda pedyo nekutengesa!)
Ronga Zvokudya uye Zvokudya
Usaseka, asi pakupedzisira, iwe unogona kuva nepamuviri zvokuti haunzwi sokuda kudya. Iyi ndiyo apo zviduku zviduku, zvinowanzoitika zvinogona kubatsira.
Mukuwedzera, iwe unogona kuwedzera sarudzo kune musanganiswa. Kudya neawa ndiyo yakanakisisa apo iwe usingawanzoregi kunzwa kunzwa nzara. Iko kukura kwechibereko chako, zvinowanzove kuti iwe haufaniri kunzwa uine nzara.
Heino chinhu ichocho, ita kuti kuverenga kwose kunzwe. Ziva paunenge uine matambudziko uye ubvunze rubatsiro. Ziva kuti iwe uchava nemamwe mazuva nemazuva ari nani zvisingakoshi zvikuru. Nguva dzose taura nachiremba wako pamusoro pemibvunzo yaunayo, kunyange kune zvimwe zvigaro zvakadai sokutsvaga kwekudya kunovaka muviri.
Kunobva:
IOM (Institute of Medicine) uye NRC (National Research Council). 2009. Kurema Kuwana Panguva Yechipamuviri: Kuongororazve Mazano. Washington, DC: The National Academy Press.