Hypertrophic Cardiomyopathy: Zviratidzo, Zvinokonzera, Kurapa Uye Kudzivirira Wona Sample Yekukurumidza Nyevero Bvumidza ZViziviso ZveZuva NezvekuzivisaJust In
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Kuchiva muvengi wemunhu. Ndinofunga isu tese tinogona kubvumirana pazviri. Asi ko kana ndikakuudza kuti unogona kudzora zvishuwo izvi nekudya zvinwiwa zvine hutano zvinobatsira pahutano hwako. Paunonzwa izwi rekuti 'tudyo', zvakasikwa pfungwa dzedu dzinofunga 'dzisina hutano' - asi ngatichinje izvo, isu tinodaro!
Vazhinji vedu tinotadza kudya kudya kwemangwanani kune hutano uye kwakakwana mangwanani, zvichitungamira mangwanani akaneta uye maawa ekutanga-kudya kwemasikati izvo zvinogona kukuomesera kuisa pfungwa dzako pabasa rako kana kupedzisa iro basa rakakodzera. Nekudaro, izvi zvinokonzeresa kuti iwe uve nekuchiva uye kazhinji unozoguma uine iwe uchirovera pane mamwe machipisi kana kukoromora pasi hombe burger.
Muchiedza chakafanana, vazhinji vedu tine tsika yekumuka pakati pehusiku uye tichikwenya kuenda kukicheni kuti tiongorore firiji kune vamwe vanokanganisa uye machokoreti. Pane zvikonzero zvinoverengeka zvekuti nei uchinzwa nzara pakati pekurara kwako, nepakati iri mararamiro eazvino, pamwe nemamiriro ehutano nemishonga zvakare.
Muchinyorwa chazvino, isu tichapa runyorwa rwezvikafu zvishoma zvine hutano zvaunogona kuva nazvo mangwanani uye nehusiku, kuti ubvise shungu dzako dzenzara pamwe nekusimudzira kuonda mukuita.
1. Cheese Uye Apple Zvimedu
Chikamu chinodzorwa chezi chichava chakanakira pakati-mangwanani tudyo. Izvi zvine mana magiramu efaera uye ane makumi manomwe emakori. Iwe unogona kuitora nemaapuro kukwira yako fiber yekudya. Ichi ndicho chimwe chezvakanakisa mambakwedza emangwanani [1] .
2. Chickpeas dzakakangwa
Izvi zvine magiramu masere epuroteni uye magiramu matanhatu efaera [piri] . Mbiya yemaputi inogona kuita kuti dumbu rako rizere kwemaawa mashanu uye kubatsira kuita kuti marwadzo enzara ave nyore. Iwe unogona kuzvichengeta izvi patafura yako sekuenda kwako-kunonaka.
3. Strawberries Uye Greek Yoghurt
Iyi simba-yakazara combo yakazara ne20 gramu ye satiating protein [3] . Iwo mahabhurosi anogona kukupa iwe huwandu hunodiwa hwefiber kumuviri wako uye kurerutsa yako nzara kurwadziwa. Iko kusanganiswa kweyoghurt uye sitirobheri zvinogona kukutadzisa kubva kunzara kusvika pakudya kwako kwemasikati.
4. Dzakabatwa Pistachios
Izvi zvine magiramu matanhatu eprotein uye matatu magiramu e fiber [4] . Kudya masheluki akavharirwa kunogona kubatsira kudzora zvishuwo uye zvinokudzivirira kubva pakudya pazvinhu zvisina hutano zvekudya. Zvakare, akachengetedzwa pistachios ndeimwe yeakanakisa epakati-mangwanani zvekudya zvekudya zvekureruka [5] .
5. Yakaderera Fat Cottage Cheese Uye Banana
Cottage cheese inoshamisa sosi yeprotein. Inoita anenge gumi magiramu mukota mukombe [6] . Bhanana diki rinogona kuendesa anenge gumi magiramu efaera, nekudaro kukuchengeta iwe uzere. Ichi ndicho chimwe chepamusoro chemangwanani chine utano chekurerutsa uremu. Kudya bhanana rakazara kunogona zvakare kubatsira kudzikisira shungu dzenzara zvakanyanya zvine hutano.
6. Nhungirwa Salad
Matavi akapfuma muzvinovaka muviri, akadzika zvakanyanya mumakori uye mafuta [7] . Iwe unogona kushandisa moong mabukira ayo anobatsira kudzikisa huwandu hweropa uye kubatsira kudzikisira ropa. Unogona kudya saradhi ine dash yemonimu, iyo zvakare inobatsira mukupisa mafuta zvakanyanya zvine hutano [8] .
7. Nzungu Mbishi
Nzungu dzinobatsira kune moyo wako hutano [9] . Ivo vakapfuma muma antioxidants uye monounsaturated mafuta ayo anobatsira kugutsa nzara yako mune hutano nzira inogoneka [10] . Tora nzungu shoma chete pazuva uye usapfuure ipapo.
8. Makhana (Fox Nuts)
Yakaderera mu cholesterol, mafuta uye sodium, makhana chikafu chakaringana kugutsa yako mukati-pakati pekudya nzara kurwadziwa [gumi neimwe] . Vanhu vanotambura neBP, chirwere chemwoyo uye kufutisa vanogona kubatsirwa nechikafu chine hutano ichi.
9. Poha
Yakagadzirwa kubva mupunga wakapetwa, dhishi iri sosi yakanaka yemakabohydrate ane hutano. Poha yakareruka padumbu uye inogona kugayiwa nyore, ichiita icho chakakwana chidiki pane chako chishuwo [12] .
10. Granola Bhawa
Iwe unofanirwa kuenda kune mabara egranola ayo ari mashoma mushuga uye macalorie zvemukati [13] . Izvi zvine magiramu manomwe efaibha, magiramu matanhatu eprotini, magiramu mashanu eshuga uye akakwana pakudya kwemangwanani, kunyanya kana uchinge warasikirwa nesvusvuro yako.
11. Banana NeAlmond Butter
Banana zvirokwazvo ndechimwe chezvakanakisa uye zvine hutano chikafu-chikafu kunze uko. Dhidza kabhanana mudiki mukapu yemafuta emuarumondi asina kutapira uye idya apo marwadzo enzara ari kutamba nehope dzako. Iyo ine hutano koriori musanganiswa inobatsirawo mukusimudzira kurara [14] .
12. Zviyo Zvinopisa
Kwete, zviyo hazvisi zvekudya kwemangwanani chete. Kuve nezere-zviyo zviyo senge oatmeal zvakanaka kune husiku-husiku zvishuwo, sezvo zvisingangobatsira chete kuzadza dumbu rako asi zvakare kukurudzira zvirinani kurara [gumi neshanu] . Wedzera sinamoni kana michero yakaomeswa.
13. Trail Sanganisa
Trail musanganiswa ane hutano uye anonaka [16] . Iwe unogona kugadzira nzira inosanganiswa nemaamondi kumba. Wedzera michero yakaomeswa, zviyo zvese-zviyo uye chokoreti yakasviba kuti upedze iyo musanganiswa uye uidye kuti udzikise yako kamwe kamwe nzara kurwadziwa pakati pehusiku.
14. Yakaoma-yakabikwa Mazai Varungu
Puroteni kubva muzai machena yakanyatsonaka kune hutano hwako, nekuti inobatsira kuti shuga yako yeropa igadzikane uye nekudaro nehutano kudzora nzara [17] . Iwe unogona zvakare kugadzira mazai muffin, ayo anogadzirwa nekusanganisa miriwo uye mazai machena (zvakanakisa kana iwe ukagadzira imwe manheru pamberi-ruoko uye woichengeta iri mufiriji).
15. Nhanga Mbeu
Imwe yemhinduro dzakanakisa dzepakati pousiku nzara inorwadza mbeu dzemanhanga. Munyu, mutete uye hutano, mbeu yemanhanga yakafuma mu magnesium iyo inogona kubatsira kusimudzira uye nekuvandudza yako yekurara mhando zvakare [18] .
Pamashoko ekupedzisira…
Ndichiri kukubatsira kudzikamisa yako kamwe kamwe nzara kurwadziwa, izvi zvinwiwa zvine hutano zvinobatsirawo pakurasikirwa nehuremu. Nekuda kwekuvepo kwemafuta ane hutano uye yakanaka fiber zvemukati, zvinwiwa zviri nyore kugadzira uye zvinonaka kudya.
Inowanzo Bvunzwa Mibvunzo
Mubvunzo.kunwa kwakanaka kune uremu here?
TO. Kuwanda kwezvidzidzo kunoratidza kuti kunwa pakati pezvokudya hakukanganise huremu. Uye, kudya mapuroteni-akapfuma, akakwenenzverwa fiber zvine simba kunogona kukubatsira kuonda. '
Mubvunzo.Ndinofanira kudya chii masikati kana ndichida kudzikira?
TO. Chikafu chakadai semazai akazara, mashizha ane mashizha, salmon, cruciferous miriwo, mbatatisi yakabikwa uye bhinzi uye bhinzi ndidzo dzakanakisa sarudzo.
Q. Ndezvipi zvekudya zvaunofanira kudzivirira uchidya?
TO. Chikafu chakabikwa chakadai seFrench mafriji, zvinwiwa zvine shuga, chingwa chena, zvihwitsi, mapheka, makuki, makeke uye echando makirimu mhando dzechikafu munhu chaanofanira kudzivisa paari pakudya.
Mubvunzo.Ndinofanira kudya zvingani zvehusiku pazuva rekudzora huremu?
TO. Kumwe kwekuvhiringidzika kwakajairika nezve dhayeti yekuderedza uremu ndiyo nhamba yezvikafu izvo munhu aanofanira kudya pazuva. Nepo zvimwe zvidzidzo zvichiti kudya katatu pazuva, pasina zvinwiwa zviri pakati zvinoshanda zvirinani, vamwe vamwe vanotenda mukudya zvidiki zvitanhatu kuitira kudzora kurema.
