Zvakawanda sezvatiri kuda kuita sarudzo dzekudya zvine hutano, zvinogona kuve zvakaoma kunamatira nekudya kwakadzikama kana kunyaradzwa uye kureruka kwezvisina kunaka sarudzo zvakatenderedza-nguva yese yakaipa. Nekuda kwekukurudzira, verenga uye rangarira aya makumi maviri neshanu ekudya zvinonaka. Zvino, kuti tikubatsire kuzadzisa zvinangwa izvozvo, takabatanidza matipi ari nyore-kutevedzera ekuita sarudzo dziri nani uye mana mazvikafu akatenderwa nenyanzvi kuti uedze, kana uri kutsvaga kuchinja asi usingazive kwekuenda. kutanga.
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1. Wakabva mumuti, udye; yakagadzirwa muchirimwa, don't. - Michael Pollan, munyori uye mutori wenhau
2. Hutano ndihwo hupfumi chaihwo kwete zvimedu zvegoridhe nesirivheri. - Mahatma Gandhi, gweta uye anti-colonial nationalist
3. Kana kudya kwakashata, mushonga haubatsiri. Kana kudya kwakarurama, mushonga haudikanwi. - Chirevo cheAyurvedic
4. Kana ukachengeta chikafu chakanaka mufiriji yako, uchadya chikafu chakanaka. - Errick McAdams, mudzidzisi wega
5. Chiremba weramangwana haachazobata chimiro chemunhu nemishonga, asi achaporesa nekudzivirira zvirwere nekudya. – Thomas Edison, muvambi uye muzvinabhizimisi
6. Ndine urombo, hapana mashiripiti bara. Iwe unofanirwa kudya zvine hutano uye kugara uine hutano kuti uve neutano uye utaridzike uine hutano. Kupera kwenyaya. -Morgan Spurlock, mutori wenhau, mugadziri wemafirimu uye mugadziri
7. Zvokudya ngazvive mushonga wako, mushonga wako uve chikafu chako. - Hippocrates, Chiremba wechiGiriki chekare
8. Kuchengeta muviri muhutano hwakanaka ibasa, zvikasadaro hatizokwanisi kuchengeta pfungwa dzedu dzakasimba uye dzakajeka. - Buddha, muzivi uye mudzidzisi wemweya
9. Kuva nemwero. Zvidiki zvinobatsira. Muenzaniso zvishoma zvezvose. Izvi ndizvo zvakavanzika zvekufara uye hutano hwakanaka. - Julia Mwana, munyori webhuku rekubika uye hunhu hweTV
10. Pfuma yekutanga hutano. -Ralph Waldo Emerson, munyori wezvinyorwa, mudzidzisi uye mudetembi
11. Ungafanira kurwa hondo kanopfuura kamwe kuti ukunde. - Margaret Thatcher, aimbova Mutungamiriri weU.K.
12. Idya kudya kwemangwanani samambo, masikati semuchinda uye kudya kwemanheru semurombo. -Adelle Davis, munyori uye nutritionist
13. Chikafu chako iakaundi yekubhangi. Sarudzo dzekudya dzakanaka kudyara kwakanaka. -Bethenny Frankel, chaiye T.V. hunhu uye muzvinabhizimusi
14. Zvokudya zvakakodzera ndiwo musiyano pakati pekunzwa kuneta uye kuwana zvakanyanya kubva mukurovedza muviri. - Zhizha Sanders, mutsigiri wemitambo uye aimbove mushahwi weOlympic
15. Kuekisesaiza ndimambo. Nutrition is queen. Zviise pamwe chete uye iwe une humambo. -Jack LaLanne, kusimba uye hutano nyanzvi uye T.V. hunhu
16. Kubudirira ndiko kuwanda kwekuedza kudiki, kunodzokororwa zuva nezuva. - Robert Collier, munyori
17. Kuti uve nechokwadi cheutano hwakanaka: idya zvishoma, fema zvakadzika, rarama zvine mwero, kudziridza kufara uye chengeta kufarira muupenyu. - William Londen, mutengesi wemabhuku uye munyori webhaibheri
18. Ndinoedza kugara kunze kwemafungiro ekuda kuzvigadzirisa. Ndinoita chero chinenge chichinakidza kwandiri. - Taylor Schilling, mutambi
19. Rwendo rwemamaira churu runotanga nenhanho imwe chete. - Lao Tzu, muzivi uye munyori
20. Kudya kwakanaka hakusi kuverenga magiramu emafuta, kudya, kuchenesa uye antioxidants; ndezvekudya chikafu chisina kubatwa kubva munzira yatinowana nayo mumasikirwo nenzira yakadzikama. - Pooja Mottl, munyori nevakadzi's advocate
21. Chengetedza muviri wako. Ndiyo chete nzvimbo yaunofanira kugara. - Jim Rohn, munyori uye anokurudzira mutauri
22. Nokusarudza utano pane ganda, uri kusarudza kuzvida pane kuzvitongesa. - Steve Maraboli, munyori, hunhu uye murwi
23. Kudya zvokudya zvine utano kunozadza muviri wako nesimba uye zvokudya. Fungidzira masero ako achikunyemwerera achiti: ‘Maita basa!’ – Karen Salmansohn, mugadziri uye munyori anozvibatsira
24. Utano hwakafanana nemari. Hatina kumbova nepfungwa yechokwadi yokukosha kwayo kusvikira tarasikirwa nayo. - Josh Billings, munyori wekuseka uye mudzidzisi
25. Muviri wako hausi temberi, ipaki yemafaro. Nakidzwa nekukwira. -Anthony Bourdain, chef, munyori uye munyori wekufamba
unsplashNzira Dzakareruka dzeKudya Hutano
Iye zvino zvawava nekukurudzira kwese kwaunoda kuti udye zvine hutano, ngatitaurei mazano anoshanda. Pano, matipi masere ari nyore-kutevera ekumisikidza kuti ubudirire mukudya zvine hutano.
1. Zvibikire Kudya Kwako Woga
Chokwadi, zvinotora nguva yakawanda, asi kugadzira chako chikafu pane kuenda kunodya inzira iri nyore yekudya zvine hutano (uye sebhonasi, chengetedza mari). Maresitorendi anoremedza ndiro dzawo neshuga, munyu uye zvimwe zvisina hutano. Uyezve, saizi yezvikamu kazhinji yakakura. Kubikira kumba kunovimbisa kuti unonyatsoziva zviri kuitika mukudya kwako, zvinokupa kubata kuri nani pahuwandu hwauri kudya uye kazhinji kunoita kuti uuye nekudya kwemasikati zuva rinotevera.
2. Idya Wafunga
Fungidzira: Wakagara pamberi peTV uine hofori yekudya kwemanheru yawaida kuparadzira pamusoro pekudya kuviri. Iwe wakanyura zvizere muchikamu chazvino che The Bachelor , uye usati wazviziva, wakarima zvisina musoro kuburikidza nehurongwa hwako hwese. Kuti udzivise kudyisa usiri nemaune, edza kudzidzira kudya zvine hungwaru, izvo zvinoreva kuve uri panguva iyo iwe uchidya wakadzikama uine chinangwa. Zvinoshandurawo chiito chekudya kuva chiitiko chinofadza, kwete-kushungurudza.
3. Zvibvumire Iwe Kudya
Kana iwe uchidya zvidiki muswere wese, iwe haugone kuve uine dzungu panguva dzechinyakare dzekudya. Asi kana tichiti snack, tiri kutaura zvine hutano sarudzo, vanhu. Heano zvipfumbamwe zvekudya zvekuzadza zuva rese zvisingaparadze kudya kwako asi zvicharamba zvichikuchengeta uchipfutidza pamasilinda ese.
4. Rega Kunwa Macalorie Ako
Kana isu tichifungidzira zvinhu zviri kuita kuti tibatisise makirogiramu akawandisa, isu tinowanzo funga nezvekeke nemachipisi nemafrench fries. Isu tinowanzo kutarisisa kuwanda kwemakoriori (uye shuga) muzvinwiwa zvatiri kunwa. Kudonhedza makirogiramu pasina kuverenga cals, gadzirisa pasoda (nguva dzose uye yekudya), fancy zvinwiwa zvekofi uye doro. Isu tinoziva kuti iced caramel macchiato iri kuyedza, asi edza kuzvidzidzisa kuti usarudze kofi nhema.
5. Stay Hydrated
Kugara kunwa mvura ndechimwe chezvakanakisa zvinhu zvaunogona kuitira hutano hwako uye zvakare chimwe chezvakareruka. Pamusoro pekuchengeta ganda rako rakajeka uye simba rako kumusoro, kugara uine hydrated kunowedzera metabolism yako, kunoita kuti unzwe wakaguta (pa 2015 kudzidza kubva kuYunivhesiti yeOxford ) uye zvinokutadzisa kunwa zvinwiwa zvisinganyanyokurisa zvatataura pamusoro.
6. Usakurudzira Kudya
Panzvimbo pekuzvipa mubayiro wekurova gym mazuva matatu akatevedzana nepizza uye milkshake (iyo inonyatso ramba basa raunoisa pabhasikoro), wana manicure kana kutenga bhuku idzva rawanga uchitarisa.
7. Wana Kurara Zvakakwana
Kufanana nesu, ungangove wakasuwa zvakanyanya kana usina kurara zvakakwana, asi waizviziva here kuti kuneta kunogonawo kutaura njodzi pazvinangwa zvako zvekuderedza uremu? Zvidzidzo-zvakadai uyu rakabudiswa mu Nyaya yeNursing Scholarship - vakaratidza kuti kushayikwa kwekurara kunogona kuwedzera nzara uye zvishuwo, pamwe nekukonzera uremu nekukanganisa nemazinga ehomoni ghrelin uye leptin.
8. Shivirira
Roma haina kuvakwa muzuva rimwe, uye uremu haudonhe kubva mumuviri wako mushure mekudya saradhi imwe. Kana kurasikirwa uremu chiri chinangwa chako, zvakakosha kuti uve netsitsi kwauri uye nemuviri wako. Iwe unogona kunge uri mumwe munhu anorasikirwa nehuremu pakudonha kweheti, asi ungasadaro, uye ndizvozvo. Zvicheke iwe zvishoma uye usarega apo, mushure mevhiki, iwe hausi kutaridzika sehanzvadzi yeHadid.
FOXYS_FOREST_MANUFACTURE/GETTY IMAGES4 Zvokudya Zvinonyatsoshanda ... Maererano neNyanzvi
1. Kudya kweMediterranean
Chikafu cheMedithera chakavakirwa zvakanyanya pakudya kwekudyara kwezvirimwa, zvinosanganisira miriwo nemichero, pamwe nezviyo zvese, maruva uye nzungu, ine zvidiki zvezvigadzirwa zvemhuka (zvikuru zvegungwa). Butter inotsiviwa nemafuta emuorivhi ane utano, nyama tsvuku inogumira kwete kupfuura kashoma pamwedzi, kudya zvokudya nemhuri neshamwari kunokurudzirwa, uye waini inobvumirwa (mumwero). Zvidzidzo zvinoratidza kuti iyi nzira yekudya inovandudza hutano hwemoyo uye inosanganiswa nenjodzi yakaderedzwa yekufa kwemoyo, mamwe magomarara, zvimwe zvirwere zvisingaperi uye kufa kwese. Extra bonus? Zviri nyore zvakare kudya nenzira iyi mumaresitorendi akawanda. - Maria Marlowe , mubatanidzwa wehutano hwehutano murairidzi uye munyori we The Real Food Grocery Guide
2. The Flexitarian Diet
Musanganiswa wemazwi flexible uye vegetarian , chikafu ichi chinoita izvo chaizvo-zvinobvumira kushanduka nemaitiro ako kune vegetarianism. Zvokudya zvinokurudzira vanhu kuti vatevedzere kudya kwezvirimwa zvakanyanya asi hazvibvisi nyama yakagadzirwa zvachose (panzvimbo iyo, inotarisira kuderedza nyama nemafuta akazara). Iyo inzira yakanaka yekudya michero yakawanda, miriwo, nuts uye legumes, iyo inokosha kune hutano hwemoyo wose, uye inopawo nzira yechokwadi yekubudirira kwenguva refu. - Melissa Buczek Kelly, registered dietitian
3. Plant-Based Paleo (aka Pegan)
Zvakafanana nekudya kweMediterranean mukusimbisa kwayo patsva pamusoro pezvikafu zvakagadziriswa, chirimwa-based paleo inotora danho rinowedzera nekubvisa dairy, gluten, shuga yakanatswa uye mafuta emiriwo. Kunyange zvazvo paleo yakatwasuka inobvisawo zviyo nebhinzi/nyemba, iyi vhezheni inovabvumira mudiki. Reframing maonero aunoita nyama (kwete sendiro huru asi sechikafu kana side dish pachinzvimbo), kubvisa zvakanyanyogadziriswa uye zvakanatswa zvikafu, uye kuisa kusimbirira kune veggies sezvo nyeredzi yendiro inogona kubatsira kuderedza njodzi yedu yechirwere chemoyo uye zvirwere zvakawanda zvisingaperi. Inobatsirawo mukuderedza uremu uye kuchengetedza huremu hwemuviri hune hutano nekufamba kwenguva. - Maria Marlowe
4. The Nordic Diet
Iyo Nordic diet inewo imwe tsvagiridzo ine chekuita nehutano, kusanganisira kuderedza kuzvimba uye njodzi yechirwere chemoyo . Inosimbisa kudyiwa kwehove (yakakwirira mu omega-3 fatty acids), zviyo zvezviyo, michero (kunyanya majiroji) nemiriwo. Zvakafanana nekudya kweMedithera, iyo Nordic yekudya inoganhura chikafu chakagadzirwa, zvihwitsi uye nyama tsvuku. Kudya uku kunosimbisawo zvemuno, zvemwaka zvekudya zvinogona kuwanikwa kubva kumatunhu eNordic. Ehe, kutsvaga zvekudya zveNordic zvemuno zvinogona kunge zvisingagoneke kune wese munhu, asi ini ndinoda pfungwa yekudya zvimwe zvekudya zvemuno uye kushandisa izvo zvinowanikwa kubva kune yedu yakasikwa nzvimbo. - Katharine Kissane, chiremba wezvekudya akanyoreswa
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