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Nzira dzinoverengeka dzinogona kubatsira kusimudzira kurasikirwa kwehuremu zvine hutano uye imwe nhanho yakadaro kushandisa huchi. Inotorwa seimwe yeakanakisa zvigadzirwa zvekurema uremu, huchi hunogona kubatsira kudzikisa uye kupisa mafuta pamwe padyo pasina mhedzisiro.
Kubva makore, huchi hwave kushandiswa zvese semushonga uye chikafu. Uchi hunokosheswa seimwe yeanonaka uye echinyakare zvinotapira shuga isati yave nekuzivikanwa zvakanyanya. Uchi hwakanyanya kwazvo mumakemikari anobatsira emiti uye inopa huwandu hwerubatsiro rwehutano [1] [piri] .
Muchinyorwa chazvino, tichatarisa musoro wenyuchi wekudzikisa uremu, kwatinoongorora nzira dzakasiyana dzaungashandisa huchi hwekudzikisa uremu.
Huchi Uye Kurera Kurema
Sezvinoenderana neNational Honey Board, huchi hauna mafuta, cholesterol-isina uye isina sodium, ichiita chikafu chakaringana-kurasikirwa chikafu, icho chinogona kubatsira kusimudzira uremu munzira dzinoverengeka [3] . Pakave nekukakavadzana kwakawanda maererano ne 'kutapira' kweuchi uye kuti zvaizokanganisa sei kuonda [4] .
Kunyangwe ichishandiswa seshuga imwe nzira, kusiyana neshuga yakanatswa, huchi hune mavitamini anobatsira uye mamineral anogona kubatsira hutano hwako hwese [5] .
Panzvimbo pekuwedzera pane mafuta uye macalorie, huchi hunogona kuyera huwandu hweshuga uye hunogona kubatsira nekudzikisa uremu - kana ichidyiwa muhuwandu hushoma [6] .
Iwo akakosha mahormone muuchi anobatsira kudzvinyirira kudya uye anobatsira kuonda. Yakarongedzwa nezvicherwa zvakasiyana, huchi haingoderedze njodzi yezvirwere zvemwoyo, asi haiwedzere huremu hwemuviri [7] .
Nzira dzeKushandisa Huchi Kuti Udzikire Kurema
Huchi hwekubika : Nzira yakanakisa yekudzikisa huchi neuchi kungoisa mundiro yako pane mafuta. Kunyangwe iwe uchifanirwa kubika chikafu chako panzvimbo pekutsvaira, uku kuwedzera kutapira kuchikafu chako kunoguma nekukurumidza uremu.
Sungai kupararira : Kwekudya kwemanheru, manheru ano anosarudza sangweji yeuchi. Tora zvidimbu zviviri zvegorosi izere kana chingwa chebhuruu uye unama chete divi rimwe neuchi. Nakidzwa neiyi yakaderera calori uye ine simba kudya kwemanheru. Izvo zvakanakisa kudya kwakareruka kwemanheru kubatsira rubatsiro mukureruka uremu.
Wedzera kumukaka : Huchi paunowedzerwa pagirazi remukaka unodziya ukadyiwa unozokonzeresa kudzikira uremu. Mukaka wakaomeswa hauna macalorie uye huchi zvinobatsira kuwedzera simba, ndosaka nyanzvi zhinji dzekurovedza muviri dzichikupa zano rekuti unwe izvi usati wadzidzira.
Uchi mvura inodziya : Imwe yematanho akajairika ekurasikirwa uremu, huchi hune kudziya chiyero chakaedzwa uye chakayerwa chekudzikira uremu Mune rimwe girazi remvura inodziya, isa chipunu chimwe chete cheuchi neepuniki mbiri dzemuto wemonimu. Inwa chikamu ichi padumbu risina chinhu mangwanani kuti ubatsire mukukurumidza kurasikirwa uremu.
Huchi ndimu tii : Kuwedzera ndimu pamwe nemaviri-matatu maspuni euchi kune tii anogona kuita zvishamiso. Unogona kunwa chinwiwa ichi chine hutano kaviri pazuva kubatsira kuvaka simba rekudzikisa uremu.
Pfeka oats yako neuchi : Darika shuga dzinopenya uye sarudza huchi panzvimbo. Ndicho chakanakisa topping iwe chaunogona kuwedzera kune yako oatmeal.
Sinamoni neuchi : Ku mbiya yako yesaladi, kusasa sinamoni zvinonhuwira upfu uye wobva wawedzera chipunu chimwe cheuchi. Iwe unogona kuwedzera izvi kune yako yemichero saladhi kana yemuriwo saradhi.
Pamashoko ekupedzisira…
Kana iwe uri acidic kana sejiki kune ndimu kana uchi, usadya usati wabvunza chiremba wako kana wezvehutano. Zvakare, kana iwe uri kutarisa uremu hwako, usakanganwa kuverenga macalorie kubva kuuchi. Izvo zvakakosha kutevedzera kudya kune hutano uye kugara uchirovedza muviri kutsigira yako yekuremerwa kurasikirwa rwendo.
Inowanzo Bvunzwa Mibvunzo
Mubvunzo.Uchi hwakanaka pakuderedza uremu here?
TO. Kudya huchi usati warara kunogona kukubatsira kupisa mamwe macalorie panguva yekutanga kwekurara.
Mubvunzo.Uremu hupi hwaungarasikirwe neuchi?
TO. Zvinoenderana neBMI yemumwe nemumwe uye zvinosiyana zvichienderana.
Q. Huchi hunoita here kuti uwedzere uremu?
TO. Kunyanya kudyiwa kweuchi kunogona kukonzera huremu nekufamba kwenguva.
Q. Huchi hungaderedza mafuta emimba here?
TO. Kudya huchi usati warara kunogona kukubatsira kupisa mamwe macalorie munguva dzekutanga dzekurara uye kupisa mafuta emudumbu kana uchinge wakasanganiswa neinoni yekinamoni.
Mubvunzo.Ndinogona kudya huchi hwakadii pazuva?
TO. Usatore anopfuura mashupuni matanhatu (maviri mashupuni) euchi pazuva, uye ndokunge iri yega shuga yakawedzerwa yauri kudya.
Q. Huchi hwakashata sehuga here?
TO . Uchi hune huwandu hwakaderera hweGI kupfuura shuga, zvichireva kuti haikwidzi mashuga eropa nekukurumidza. Uchi hunotapira kupfuura shuga, saka ungangoda hushoma hwayo, asi hune mamwe macalorie puniasipuni.
