Kamwe kana munhu achisarudza kutanga kudya zvakanaka, haasi kungogumira kushandiswa kwe "zvinokuvadza" zvokudya, asiwo kunoderedza kuwanda kwezvikamu zvake kuitira kuti uwane kuora kwemairi. Pakutanga, zviito zvakadaro zvinoita kuti unzwe kunzwa nzara. Ichi ndechekuti zvidimbu zviduku zvekudya zvisinganyanyi kudzvinyirira pamadziro echembera yakarasika. Nemhaka yeizvi, kushungurudzika kwegunha kunopera mukati mudumbu, kunoteerera kune kutambanudza (baroreceptors), kunenge kusina kukwana, uye chiratidzo kune chinonyanya nzara pamusoro pokuzadza hachiyerere. Kubva pane izvi, unogona kudzidza kuti ungagutsa sei kunzwa nzara.
Kushandiswa kwezvinhu "zvakawanda"
Zvichida nzira yakajairika - kushandiswa kwemvura. Kwenguva yakati inozadza mudumbu, inotambanudza masvingo ayo, inokonzera kushungurudzwa kwebaroreceptors, uye chiratidzo chinotumirwa kuuropi kuti dumbu rakazara. Zvisinei, kunyengera uku hakushandi kwenguva refu. Chokutanga, mvura yacho inokurumidza kubva mudumbu. Chechipiri, kuitira kuti uve nekunzwa kwenguva refu yekuzadza, zvinodiwa kuti uwane kuwedzerwa kwehuga hwehuga, asi kushandiswa kwemvura isina nyore hazvipi zvakadaro. Saka kunyengedza negirazi yemvura kuchabatsira, kana pasina nguva yakawanda yasara usati wadya. Zvisinei, dzimwe nguva tinonzwa tine nyota yekuzvinzwa nzara, nokuti inonyanya nzara uye nyota muuropi yakaswedera pedyo. Nokudaro, dzimwe nguva kunwa mvura yakanyatsogutsa kugutsa "nzara-nzara".
Mishonga inodzima nharaunda yenzara kwenguva yakareba inofanira kuva nemafuta ekudya akawanda- fiber . Zvakanakisisa kushandisa zvakananga fiber nenzira yeupfu kana brispris balls, iyo inowedzera kuwedzera kune saladi, soup, kefir kana mukaka. Iine huwandu hwemakoriyori, "huchikurira" mudumbu, kuchizadza, uye kukurudzira izvozvi zvinyorwa zvinotumira chiratidzo kuuropi pamusoro pekuita satiety. Mukuwedzera, fiber ndiyo yakanakisisa yemuviri wehutachiwana wehutachiwana hwemuviri hutachiona, saka inovandudza kudya.
Mafuta uye makhahydrates mukunwa nenzara
Sezvatotaurwa, kuonekwa kwenzara kunoenderana nehuwandu hwehuga yega. Kuti kubvisa chido chekudya chisina kunaka kunofanira kusanganisira mu menu yavo yezvokudya iyo inobatsira kugadzirisa shuga yeropa. Kutaura pamusoro pezvinhu zvipi zvinogutsa nzara, yakaoma makhahydrates inofanira kutaurwa. Izvo zviri mune:
- zviyo (buckwheat, oatmeal, pearl bhari, rizi rakasvibirira);
- macaroni kubva pazviyo zvose zvegorosi;
- nyemba;
- mushroom.
Mahydrohydrates akadaro anonzi "anononoka" nokuti kudyiwa kwavo kunoita kuti muviri uve kwenguva yakareba kudarika kushandiswa kwezvinhu zvakanatswa nema carbohydrates. Somugumisiro, iwe unowana hutano hwakasimba hwehuga uye hupenyu hurefu hwekuita satiety.
Vakawanda vanofarirawo kuti vanogutsa sei kunzwa nzara manheru. Vanodya mishonga havaiti kukura mijenya yemakinehydrates usiku, saka zviri nani kupa zvinoda mapuroteni zvokudya zvekudya. Vaya vanoda kushaya uremu kazhinji vanodzivisa zvachose kushandiswa kwemafuta, asi panguva iyo vanononoka kudarika zvirongwa zvekudya, kuchengeta manzwiro ekugadzirisa kwenguva refu. Zvisinei, zvakakosha kuyeuka kuti inonyanya kukosha is unsaturated mafuta acids, ayo anowanikwa mumafuta ehove nehove. Nokudaro, shati yakarembera yakafukidzwa nemafuta mashoma emuorivhi, chidimbu chehove tsvuku kana kuti pasi-fat-fat cottage cheese inobatsira kukunda kunzwa kwenzara manheru.