Nguva yako yekuenda panguva . Inouya kushanyira kamwechete pamwedzi. Haisi iyo inofadza zvikuru yehutano hwemabasa, asi zvinodiwa kuti utano hune hutano huripo.
Unogona kuona kuti kuda kwako zvimwe zvokudya kunowedzera kwemazuva mashomanana (kana mazhinji) nguva yako isati yatanga. Zviyo zvinowanzojairika masukisi nemari yakasviba. Dambudziko, hongu, nderekuti kunyanya kunyanya kuwedzera kunogona kuwedzera yako caloric kudya uye sodium yakawandisa inogona kugadzirisa kuchengetedza (chiratidzo chinozivikanwa cheMDC) chakaipa.
Mazano ekurova Chido cheMDC
Hapana anoziva chaizvo kuti sei vamwe vakadzi vanotambura nekuchiva kwezvokudya mumazuva iwayo ekutanga, asi pane zvinhu zvishomanana zvaungaita kuti uzvidzivirire:
- Idya zviduku zvishoma zvekare. Izvi zvingabatsira kuchengetedza mazinga ehuga eropa nguva dzose, kana zvichida zvinobatsira kuziva chikudya chako chinotevera hakusi maawa akawanda kubva kure.
- Sarudza fiber-rich foods. Iyo fiber inopedza kuchema kudyiwa uye kunwa kwehydrohydrates uye inokubatsira kuti unzwe wakakwana kwenguva shoma.
- Wedzera protein. Zvokudya zvakakosha muprotheni zvinogonawo kubatsira kubvisa zvido zvako zvekudya.
- Inwa mvura yakawanda. Mvura haina makirori kuitira kuti inogona kutora soro inoshandiswa. Wedzera chidimbu chemuori, lime kana cucumber for flavor.
- Edza zvimwe kurovedza muviri kana kutora kufamba. Chiedza chekuvhenekera chinogona kubatsira kuderedza kudya kwako kwezvokudya zvisingadyi kana kuti zvingaita kuti pfungwa dzako dzirege kudya apo uchifamba-famba.
- Chengetai sukari uye mishonga yakakangwa kunze kweimba yako. Chengeta michero mitsva nemiriwo zvakapoteredza. Mazambiringa mashomanana kana tangerine inonaka inogona kukwana kuvhara chido chako chekushuga.
Kudya Zvakanaka Munguva Yenyu
Zvokudya zvako zvekudya zvinenge zvakafanana panguva yaunenge uine imwe nguva yemwedzi, asi kana uine ropa rakawandisa, ungada imwe yimbi yakawanda. Zvichida hazvisi basa guru kana iwe uri nyama huru-kudya, asi kana iwe uri pane zvekudya zvezvirimwa kana vegan, iwe ungada kutora simbi kuwedzera.
Kana iwe unogona kudya zvimwe zvekudya izvo zvakakwirira musimbi, zvakadai sezvokudya zvesimbi, zvakasvibirira mashizha, nuts, mbeu, uye legumes.
Iwe unogonawo kusimbisa kushandiswa kwesimbi yako nekudya zvokudya zvevhitamini C-pfuma pamwe chete nemiti yakasimwa yakagadzirwa nevhu. Kana iwe uchinzwa kuneta kana kuti kune zvimwe zvinetso pamusoro pe PMS kana kuenda kumwedzi kwako, iwe unofanirwa kutaura nemutano wako wehutano usati watora chero masimbi ekuwedzera.
Kuwedzerwa kweApetite Kunogona Kuwedzera Zvimwe Zvikamu
Vakadzi vazhinji vanorondedzera kuwedzera kwechido, iyo iyo inosanganiswa nekuchiva kwezvokudya kunogona kutungamirira kukuwedzera kwekudya kwe caloric. Iwe unogona kunge uine simba rakanyanya kudarika munguva yako, asi iwe unogona kuwedzera nyore mazana emakoriori pazuva kana iwe usingachenjeri.
Shandisa diary yezvokudya kuti uchengetedze yezvokudya zvaunodya. Cherechedza chinwa chako chinodya, zvakare. Izvi zvingasava nguva yakanakisisa yekudhakwa kunodhaka, uye kunyange caffeine inogona kuita kuti urege kufara.
Nguva Yandinoda Period Foods
Zvokudya izvi zvine mubatanidzwa wakakwana wezvinyaradzo uye zvinofadza, asi zvichiri kufara. Havasi vose vakaderera mumakorikori, saka chengetedza zvikamu zvemugove mupfungwa:
- Apple zvimedu zvine caramel sauce (lite kana shuga-isina kana uchida) uye marimu akachekwa.
- Chero chero rudzi rwemichero smoothie.
- Sliced bhanana rine girasi ye chocolate tsuro uye yakasikwa nutswe.
- Imwe kapu Yuroti yeguti ye nonfat neuchi uye pecans.
- 1/4 mukombe hummus yakashanda nemitsva miriwo kana kuti zviyo zvinokonzera zviyo.
- Baked tortilla chips
Sources:
Gregersen NT, Møller BK, Raben A, Kristensen ST, Holm L, Flint A, Astrup A. "Maonero ezvokudya zvinodiwa: basa rezera, hutano, BMI, kuita basa, kusvuta fodya, uye kudya / kurema kunetseka." Zvokudya Nutriti Res. 2011; doi: 10.3402 / fnr.v55i0.7028. Yakasvika musi waApril 6, 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3160809/.
Hurumende yehurumende yeVictoria. Zviri nani Utano Kanhiyo - Kudya Kwezvimwe Zvimwe Zvidimbu zvevakadzi. Yakasvika musi waApril 6, 2016. http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Nutrition_womens_extra_needs.