Hypertrophic Cardiomyopathy: Zviratidzo, Zvinokonzera, Kurapa Uye Kudzivirira Wona Sample Yekukurumidza Nyevero Bvumidza ZViziviso ZveZuva NezvekuzivisaJust In
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Zvimwe zvekudya zvaunodya pakudya kwemangwanani zvinogona kugadzira kana kuputsa zuva rako. Kuita kuti muviri wako umhanye nemasimba akakwirira zuva rese zvinoenderana nekuti unotanga sei mangwanani. Nekudaro, iko kusanganisa chaiko kweprotein, fiber uye nemafuta ane hutano kunodiwa kuti uite chikafu chako chamangwanani chikafu chine simba.
Chikafu chakadai semabriji, oatmeal, sipinashi, yai omelette, uye yogati yechiGreek inofanirwa kuverengerwa pakudya kwako kwekuseni. Asi, pachinzvimbo, vanhu vazhinji vanosarudza mabhegi, mapeke, makeke ebuttery, nezvimwe. Izvi zvekudya zvinogona kuita kuti unzwe usimbe, zvinowedzera njodzi yezvirwere zvisingaperi uye unogona kupedzisira wawedzera uremu.
Heino runyorwa rwezvikafu zvaunofanirwa kudzivirira kudya mangwanani.
Zvekudya Unofanirwa Kudzivisa Kudya Mangwanani
1. Zviyo zvemangwanani
Mazhinji mabhureki ezviyo mabhureki anyora pamapakeji ayo ane zviyo zvizere. Asi, muchokwadi, zviyo izvi zvinogadzirwa zvakanyanya uye zvine huwandu hushoma hwezviyo zvakakwana uye zvinyoro zvakanatswa uye neshuga yakawedzerwa [1] . Izvi zvinowedzera njodzi yezvirwere zvakawanda zvisingaperi, kusanganisira kufutisa.
2. Chitoro-chakatengwa zvemangwanani masangweji
Iwe unogona kufunga kuti kutora sangweji kubva kujoini yezvokudya kune hutano uye sarudzo yekuzadza yekudya kwemangwanani. Asi, iwe unogona kunge uchikanganisa sezvo mazhinji eaya akarongedzwa masangweji akakwirira mune akacheneswa carbs uye akaderera mune fiber. Izvi zvinogona kutungamira kune spike mune shuga yeropa, kuwedzera yakaipa cholesterol uye kukuita iwe kuti uremu [piri] .
3. Pre-yakavhenganiswa oatmeal
Chitoro-chakatengwa packet oatmeal chinoita kuti mangwanani ako ave nyore, asi, chaizvo, iwo angori mabhokisi ezviyo mukuviga. Mafuta akaomeswa ndizvo zvekudya zvakaipisisa zvekudya mangwanani nekuti zvakanyanya kutakurirwa neshuga uye zvine fiber shoma.
Zvinoenderana neongororo, vanhu vaidya oatmeal vakawedzera kuzara uye vakadzora nzara kana zvichienzaniswa neavo vanodya oat-based vakagadzirira-kudya-chikafu chemangwanani [3] .
4. Mufini
Muffin ane mukurumbira wehutano, asi hazvisi nekuti inogadzirwa nemafuta emiriwo, shuga uye furawa yakanatswa. Iwo zvakare ane akawedzera shuga kana akazadzwa nemichero yakaoma uye chokoreti machipisi.
5. Pancakes uye waffles
Pancakes uye waffles zvirokwazvo sarudzo dzakakurumbira dzekudya kwemangwanani, asi ndizvo zvekudya zvakaipisisa zvekudya mangwanani. Imhaka yekuti iwo akakwirira kwazvo muupfu hwakacheneswa uye akaisirwa nesiki yepancake, iyo ine yakakwira fructose yechibage sirasi [4] .
6. Zvingwa
Mapakeji, macroissants nemadonati ndizvo zvekudya zvakaipisisa zvekudya mangwanani ekudya kwemangwanani nekuti anoshaya fiber uye mapuroteni uye zvakare akatakurwa nemakoriyori akawandisa, shuga nemafuta asina hutano. [5] .
7. Chitoro-chakatengwa muto wemichero
Iwe uri mutsika yekubata muto wemichero kana smoothie kubva pane chaunofarira chikafu chekudya? Kana hongu, saka rega kuzviita sezvo ivo vakawedzera shuga. Mimwe yeaya smoothies ane mukaka wakazara-mafuta, chando uye kirimu uye wakaita senge mukaka wekushusha panzvimbo peiyo smoothie [6] . Sarudza michero yakagadzirwa pamba inogadzirwa nemuto weGreek.
8. Granola mabhawa
Granola mabara anonzwika senge yakanakisa sarudzo yemangwanani, handizvo? Asi, ivo kazhinji havana nani kupfuura zvihwitsi mabhawa uye iwo ane yakawanda yakawanda yakawedzerwa shuga. Granola mabara ane musanganiswa weshuga, huchi uye sirasi yechibage. Izvi zvinogona kukwidza yako insulin mazinga, kuzvimba uye shuga yeropa.
9. Yakakangwa yogati
Yakakanganiswa yogati chikafu chisina kunaka chikafu chamangwanani. Iyo haina mafuta ane hutano uye yakazara neshuga kana ichienzaniswa neyegreek yogati. Kubvisa mafuta kubva kugati kuchapedza muviri wako kubva kune yakakosha zvinovaka muviri.
10. Makwara
Scones inowanzo kuve nejamu kana kirimu uye vanhu vazhinji vanayo pakudya kwemangwanani. Asi havazi vazhinji vanoziva kuti chinhu chisina kunaka chisvusvuro sarudzo nekuti ine makirori mazhinji, uye yakanatswa carbs uye yakadzika mu fiber uye mapuroteni.
