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Kune nzira dzinoverengeka uye nzira dzinobatsira kusimudzira uremu. Kubva pane kurovedza muviri kusvika pakuwedzera kune zvekudya, rondedzero yacho haigumi. Nepo vazhinji vedu tiine pfungwa yekudzora huremu mundangariro, zvinoita kunge zviri nyore-kutaura-pane-kuitirwa chinhu.
Asi hapana chikonzero chekuzvimanikidza nepfungwa yekudyiwa chikafu kana kurovedzwa kwakasimba zvese zvaunoda kuti uve nekutarisisa zvakanyanya pane chauchadya uye chausingafanirwe kudya, kutaura chokwadi.
Kana iwe uri kuronga kudurura mapaundi mashoma, saka kicheni yako ndiyo inosarudza chinhu chako chekuremerwa uremu. Unovhiringidzika? Iwe wakarongedza pamashefu ako ekicheni zvimwe zvine hutano zvigadzirwa, zvichikubatsira iwe mukuremerwa kwako kurasikirwa rwendo.
Muchikamu chino, isu takanyora zvimwe zveakanakisa kurasikirwa nemidziyo inowanikwa kumba. Verenga zvimwe kuti uzive nezve rondedzero yehuremu hwekuwedzera zvigadzirwa.
1. Ginger
Yakataurwa seimwe yeakanakisa kicheni kurasikirwa nemidziyo, ginger iri thermogenic, zvinoreva kuti zvinonhuwira pakudya zvinowedzera tembiricha yemuviri wako, iyo inopisa mafuta nekukurumidza uye zvine mutsindo. [1] . Inozivikanwa neayo inorwisa-kupisa zvivakwa, ginger zvakare inobatsira kupwanya masi, zvichiita kuti zvive nyore kuti muviri wako ubudise mweya.
2. Garlic
Garlic chimwe chinongedzo chaunogona kuwedzera kuchikafu chako kana uchida kudzikira uye zvakanzi une anti-kufutisa zvivakwa zvinobatsira kudzivirira kuwanda kwemafuta mumuviri, nekudaro kudzivirira kuwedzera uremu [piri] . Uye zvakare, zvidzidzo zvakaratidza kuti kugara uchinwa gariki kunogona kubatsira kurwisa kushushikana uye kudzikisa zviratidzo zvekushushikana.
3. Mhiripiri nhema
Huru mhiripiri yakaderera mumarori uye ane mavhitaminzi akawanda, zvicherwa, chikafu chekudya uye mafuta ane hutano, ayo ese anobatsira pakuremerwa uremu pfuma yeiyi ndarama nhema. Zvidzidzo zvinoratidza kuti nhema mhiripiri inosanganisira piperine, iyo inosimudzira metabolism, inodzivirira mafuta maseru kusiyanisa uye inowedzera bioavailability yemuviri - zvese zvinobatsira kune yako uremu rwendo [3] .
4. Turmeric
Inoshandiswa zvakanyanya kune chero chinhu uye zvese (maronda ekurara matambudziko), turmeric yakaderera macalorie uye inobatsira inosimudzira metabolic chiyero uye zvakare inowedzera immune immune yemuviri. Sezvo turmeric iine zero macalorie, inogona kushandiswa sekunatsiridza zvinowedzera kune zvese zvekudya pasina kutya kwekurema [4] .
5. Sinamoni
Imwe yeakanakisa kicheni uremu zvinoshandiswa hazvisi zvimwe kunze kwesinamoni. Kunze kwemamwe ayo zvinovaka muviri, sinamoni inobatsira nekukurumidza kurasikirwa uremu. Kuwedzera sinamoni kukofi yako mangwanani ndiyo nzira iri nyore yekudzora huremu [5] .
6. Cayenne Mhiripiri
Cayenne pepper haina macalorie. Zvidzidzo zvakaratidza kuti kuzvidya nguva dzose kunobatsira kudzikisira kudya uye kubatsira muviri wako kupisa mamwe macalorie. Nekudaro, kana iwe uchitsvaga nzira ine hutano yekugadzirisa chishuwo chako uye kurasikirwa uremu, wedzera cayenne pepper kune chikafu chako [6] .
7. Mbeu yemasitadhi
Mbeu yemasitadhi ine selenium, chicherwa chinozivikanwa kuchengetedza utachiona chaihwo, izvo zvinobatsira nekudzikisa uremu [7] . Iwe unogona kuwedzera mbeu yemasitadhi kune yako ndiro uye kurasikirwa nehuremu zvine hutano.
8.Flakisi
Nepo flaxseeds iine mabhenefiti akati wandei, mbeu dzinonyanya kuzivikanwa kune yavo pfuma kuti inyungududze pasi mamwe mafuta kubva mumuviri, nokudaro zvichibatsira kuonda. Basa rembeu mukudzikira uremu rinouya kubva kune rakasarudzika hutano hwezvinhu uye mamorekuru kuumbika (fiber, yakakosha mafuta acids, lignin uye yakaderera carbs) [8] .
9. Chia Mbeu
Mbeu dzeChia dzakazara nefibre, iyo inokuchengetedza kuti uzadze kwenguva yakareba uye inobatsira kudzivirira kudya zvakanyanya, uye sezvo mbeu idzi dzichitora nguva yakareba kugaya, uye dzinonamira kwenguva yakareba mudumbu rako mushure mekushandisa [9] . Zvakare, mhodzi diki idzi dzine fiber inogadzikana, izvo zvinoderedza kudya kwako uye zvinodzivirira zvakare kutumbuka.
10. Mbeu yeSesame
Mbeu dzeSesame dzakapfuma mu fiber uye mapuroteni, ayo anobatsira kuti ugare wakaguta uye kudzikisira chishuwo chekudya, izvo zvinobva zvabatsira pakurasikirwa nehuremu [10]. Pamusoro peizvi, mbeu dzeesame dzinokonzeresa kugadzirwa kwemafuta-anopisa enzyme mumuviri, izvo zvinobatsira kudzikisa huremu.
11. Mindi
Makarori mashoma uye huwandu hwakanaka hwefibre yezvikafu muminti mashizha anoita basa rakakura mukugadzirisa kurasikirwa kwekurema. Zvidzidzo zvinoratidza kuti kunwa mint mashizha kunogona kukubatsira zvine hutano kurasikirwa nehumwe huremu sezvo iwo mushonga uri wakaderera mumacalorie, unosimudzira metabolism, uye unokurudzira kugaya [gumi neimwe] .
12.Itsvo Beans (Rajma)
Chinhu chakakurumbira chinoshandiswa muIndia chikafu, rajma / itsvo bhinzi yakafuma mune mapuroteni, faibha, uye zvinovaka muviri, uye mashandisiro ayo anogona kukubatsira kuonda, zvidzidzo zvinodaro. Nekudaro, ita shuwa kuti iwe unodzivirira kuwedzera yakawandisa mafuta / munyu / masala [12] .
13. Runyemba
Idare sosi yakanaka sosi yemapuroteni-uye mapuroteni. Kudya lentiy kunogona kubatsira mukugadzira zvakawanda kuguta uye kunogona kubatsira nekudzikisa uremu.
14. Apple Cider Vhiniga
Kuwana mabhenefiti akasiyana siyana ehutano sekudzikisa mashuga eropa, kudzora insulin, kugadzirisa metabolism uye kurapa mburwa, apple cider vhiniga zvakare inokwanisa kudzora mafuta emuviri [13] . Apple cider vhiniga ine acetic acid, iyo inogona kubatsira kudzikisa huremu sezvo asidhi ichipwanya chikafu zvakanaka uye ichidzivirira ropa rako kubva kunotora mamwe mafuta, nokudaro zvichibatsira kuonda.
15. Maorivhi Oiri
Oiri reMiorivhi rine zvine hutano zvemukati zvemukati zvinokurudzira kunzwa kwekuzara. Mafuta ane hutano anobatsira kuwedzera kuguta uye anobatsira kutora mavhitamini ane mafuta, anogona kubatsira kubatsira kurasikirwa uremu.
16. Kokonati Oiri
Zvidzidzo zvinoratidza kuti, pakurema uremu, imwe mhandara kokonati mafuta inoonekwa seyakanakisa sezvo isina mafuta akazara, izvo zvinotungamira mukukwira kwecholesterol uye inokonzera kurema [14] . Sezvo mamwe emafuta acids mumafuta ekokonati anogona kudzikisira kudya uye kuwedzera kupisa kwemafuta, zvinogona zvakare kukubatsira iwe kuonda.
17. Karoti
Karoti yakaderera mumakirori asi ane hutano hwakanyanya, ichivaita huremu-kurasikirwa-hushamwari chikafu [gumi neshanu] . Kuwedzera muto wekakaroti kuchikafu chako chezuva nezuva inogona kunge iri imwe yenzira dzinonyanya kubatsira kurasikirwa nemafuta emudumbu, zvidzidzo zvinotsigira.
Zvimwe zvinonhuhwirira zvekicheni, mahebhu, mavegi uye zvinwiwa zvinogona kubatsira kudzikira huremu zvinotevera.
Izvi zvinhu zvekudya zvinogona kunge zviri zvemwaka, kwete zvakanyanya kufarirwa mukicheni yeIndia kana iri miriwo / michero:
18. yoghurt yechiGiriki : Zvidzidzo zvakaratidza kuti kudya kwakapfuma mucalcium senge yoghurt kwakaburitsa yakawanda kurasikirwa uremu mhedzisiro pane calcium inowedzera chete.
19. Mbeu dzemanhanga : Mbeu dzemanhanga sosi yakanaka kwazvo yeprotein uye faibha izvo zvinova zvinhu zvakakosha pakurasikirwa nehuremu. Izvi zvinogadzira chikafu chine hutano, chinodyiwa-chinodyiwa.
20. Chickpeas : Izvi zvakapfuma mu fiber uye mapuroteni. Kuwedzera nhokwe kumasaladhi ako kunogadzira chikafu chinokora mafuta.
21. Miriwo yakasvibira ine mashizha : Mashizha ane mashizha senge kare, sipinashi, makoradhi, swiss chards akakwana kune kudya kwekurema sezvo ari mashoma macalorie uye makabhohaidhiretsi uye akatakurwa nefibre.
22. Fibrous miriwo : Cruciferous miriwo yakadai se broccoli, cauliflower, kabichi, uye zvinomera zveBrussels zvakakwirira mune fiber uye zvinowanzo kuve zvinoshamisa kuzadza uye zvakakura pakurasikirwa nehuremu.
23. Mbatatisi yakabikwa : Nutritionists vanotaura kuti kudya mbatatisi yakabikwa ndiyo imwe yenzira dzakanakisa dzekuzadza dumbu rako pasina kunetseka nezvekuwedzera huremu.
24. Avocado : Makotapeya ari mashoma mu carbs uye sosi huru ye fiber, uye yega yega inoshumirwa iine chete magiramu mapfumbamwe e carbs, manomwe ayo anobva kufiber uye iri inoshanda uremu 'chinhu.'
Zvimwe zvekicheni uremu zvinoshandiswa zvinoshandiswa pazasi:
25. Muchero Kudya hafu yemuzambiringa mazamu inenge hafu yeawa zvimwe zvekudya zvako zvezuva nezuva zvingakubatsira kuti unzwe kuguta uye udye mashoma macalorie, nekudaro uchibatsira kuonda.
26.Cottage cheese (Paneer) Kudya zvigadzirwa zvakaomarara zvemukaka, senge kottage chizi, ndiyo imwe yenzira dzakanakisa dzekuwana mapuroteni akawanda pasina kuwedzera pane huremu husina hutano.
27: Peanut butter : Kunyange kunyanyodyisa nzungu ruomba kuchikonzera kuwedzera huremu, nzungu ruomba rune mafuta ane hutano, mavitamini nemaminerari, uye ishoma mumakabhohaidhiretsi, ayo anoita kuti ive chinhu chakakosha pakurasikirwa nehuremu.
28. Bharisamu vhiniga : Iyi vhiniga yakadzikira mumakhalori kuverenga kana ichienzaniswa nemamwe madhirezi ekushongedza. Kupinza izvi muzvikafu zvako kunobatsira iwe kudzivirira mamwe macalorie-akapfeka kupfeka.
29. Cashew : Nutsu nembeu chikamu chakakosha chekudzikira uremu. Cashews inonyanya chinhu chakakosha pakurasikirwa nehuremu sezvo ivo vakapfuma mu fiber, mapuroteni, uye zvimwe zvinovaka muviri.
30. Upfu hweGram (Sattu) : Sattu kana upfu hweGram chinhu chinozivikanwa mumidziyo yakasiyana yeIndia uye inogona kubatsira nekudzikisa huremu sezvo iine mapuroteni uye faibha uye zvakare ichikubatsira kuti uremerwe uremu nekusimudzira metabolism nekudzora kutumbuka.
Pamashoko ekupedzisira…
Mune mazwi akapusa, kana iwe uchida kunongedza yako turkey mutsipa, saka unofanirwa kutarisa tsika dzako dzekudya. Nekudaro, chikafu chako chinofanira kusanganisira chiyero cheyakavaka muviri-chikafu chikafu kuti zvive nemhedzisiro. Ndokumbira utarise kuti iwo mahebhu, zvinonhuwira uye zvimwe zvigadzirwa zvekicheni zvataurwa zvine uremu-kurasikirwa zvivakwa. Kungozvidya chete hakubatsire kurasikirwa nehuremu zvine hutano. Zvakakosha kuva nechikafu chine hutano, kurara nguva dzose uye nemaminitsi makumi matatu ekurovedza muviri zuva rega rega.
