Pfungwa yekuti a kuenzanisa kudya chati yave iripo kare vezvekudya uye vezvekudya vasati vatanga kutsanangura kunaka kwayo. Madzitateguru edu aigarodya chikafu nechisimbiso chekuenzanisa zvinhu zvese zvinovaka muviri uye mapoka ezvekudya, chinhu chakaderedzwa nenguva uye nekuchinja kwehupenyu. Saka chii chaizvo chinosanganisirwa nekudya kwakaringana? Duramazwi rinozvitsanangura sechikafu chinosanganisira marudzi akasiyana echikafu uye kupa huwandu hwakakwana hwekudya kunodiwa pakudya. Hutano hwakanaka . Saka izwi rakakosha pano chiyero - zvese zvinofanirwa kupedzwa muchiyero, uye zvichienderana nezvinodiwa nemuviri.
Pane zvinhu zvina zvakakosha zvinovaka muviri zvinoumba kudya kwakakwana. Pamusoro pechinyorwa michero nemiriwo, izvo zvinoda kudyiwa zuva rega rega muhuwandu hwakawanda. Mapuroteni, fiber-rich carbs uye mafuta akanaka anoumba zvimwe zvikamu zvitatu pakudya kwakaringana. Ngatitarisei mabhenefiti echimwe nechimwe cheizvi, uye nzira dzakanakisa dzekubatanidza imwe neimwe yadzo mukudya kwako.
Poshi. Zvibereko nemiriwo
piri. Zvaunofanira kuva nazvo
3. Mapuroteni
Four. Makabhohaidhiretsi
5. Mafuta
6. FAQs:
Zvibereko nemiriwo
Anosvika makumi mana muzana ezvekudya zvako zvinovaka muviri mazuva ese anofanira kunge ari kuburikidza nemichero nemiriwo . Izvo zvakanaka kuve nechokwadi chekuti chikafu chega chega chinosanganisira mavara akasiyana-siyana emaveggies nemichero, asi kana izvi zvakaoma kuita unogona kuzvivhara mukati mevhiki. Nekuita izvi zuva rega rega, unowana kukwana kwakakwana kwevhitamini zvicherwa, potasium, folate, antioxidants zvichingodaro, pasina kukanganisa pahuwandu kana kunaka.
Zvibereko:
Maberry, kunyanya mablueberries nemablackberries ane antioxidants anonzi anthocyanins, ayo akanyanya kunaka kumuviri. Aya anthocyanins anorwisa emahara radicals musystem yako, anosimudzira hutano hwesero uye anonyaradza kuzvimba, chinova ndicho chikonzero chematambudziko mazhinji ehutano. Vanogona kudzivirira magomarara akasiyana siyana, pamwe nematambudziko emwoyo seBP, kurwisa kufutisa uye kuchengetedza yakashata cholesterol iri kure. Vanogonawo kuwedzera hutano hwechiropa nekudzivirira weti tract infection (UTI).
Pro type: Idya nerupo rubatsiro rwemabheri sechikamu chekudya kwako kwemangwanani, kutanga zuva rako nema antioxidants.
Leafy green veggies:
Ambuya pavakakuudza kuti idya miriwo yako, vakanyatsoziva zvavari kutaura! Green veggies ndiyo yekupedzisira detox ingredients, iyo inodurura muviri wezvakatipoteredza, kushushikana uye mararamiro ane chekuita nehupfu hunounganidza. Ivo zvakare vakapfuma mu chlorophyll, hunhu hwakasiyana kwavari chete - hapana rumwe ruvara rwechikafu runogona kuzvirumbidza izvi. Chlorophyll inzira yemusikirwo yekurwisa oxidants muropa , uye nenzira inobudirira kuvabvisa. Broccoli inonyanya kukosha, saka iva nechokwadi chekuisa huwandu hwakanaka mukudya kwako kaviri pavhiki. Greens zvakare inozvirumbidza nedura rezvikafu - calcium, magnesium, potassium, omega 3 mafuta acids , mavhitaminzi uye zvicherwa. Iwo zvakare ndiwo ekupedzisira alkaliser (funga gaka, gourd bhodhoro, sipinachi ) iyo inodzikamisa mazinga epH emuviri uye inochengeta acidity iri kure. Batanidza sipinachi, avocado , kare, arugula, asparagus, Brussels inomera, kabichi, bhinzi, celery, gaka, zucchini, bhodhoro gourd, anovava gourd, peas, green pepper, leek, lettuce, assorted herbs separsley, mint, basil uye thyme mukudya kwako.
Pro type: Iva nendiro yemiriwo yakasvibira mazuva ese kuti uchenese uye uwedzere muviri wako.
Carotenoid-rich veggies:
Kutsvaga kuisa izvi mune yako kudya kunogona kuvandudza hutano hwako hwepfungwa uye uve instant mood booster! Iwo zvakare akapfuma-fiber uye anochengeta masero anokonzera gomarara kure. Yero uye tsvuku bhero mhiripiri inonyanya kunaka kune izvi, sezvazviri mbatatisi , manhanga nemamwe masquashes.
Pro type: Idya mavheji akasiyana akapfuma mucarotenoids kanenge katatu pasvondo kuti uwedzere manzwiro ako.
Vitamin C michero yakawanda:
Izvi zvakakosha, nekuti ndiyo yega vhitamini iyo muviri hausi kugadzira, uye saka inoda yekunze sosi. Pamusoro peizvi, vanobatsira utano hwemaziso , kudzivirira kuumbwa kwecataract uye macular degeneration. Izvi zvinodaro nekuda kwemazinga akakwira eaxanthin. Vanosimudzira kugadzirwa kwemuviri kwe collagen, chinhu chakakosha chekudzivirira kukwegura, uye zvakare kuenzanisa muviri pH mazinga. Vitamin C inobatsira muviri kutora iron zviri nani, uye detoxes the digestive system , metabolising bile muchiropa, zvichikonzera oxidation mukati memuviri. Inoshandiswawo kuporesa matishu uye tsandanyama mumuviri. Inogadzirisa mahara radicals, inoabvisa kubva mumuviri, uye inoita kuti uremu hurambe huripo. Idya maranjisi, nectarines, mapichisi, lime, lemon negrapefruit kuti uwane pundutso huru.
Pro type: Ramba uchichembera uchichera mukubatsira kudiki kweVitamin C kamwe chete pazuva.
Zvaunofanira kuva nazvo
Zvibereko zvakaita sebhanana rakazvininipisa rine potassium, inova chikafu chakakosha pakudya, nepo apuro pazuva rinoita kuti chiremba asaende nekuda kwehutano hwayo hwakawanda! Matamba zvinobatsira kungoita zvese - kubva pakuva antioxidant-yakapfuma kusvika pakubatsira metabolism, uye madomasi contain lycopene, izvo inodzivirira gomarara uye ane moyo wakanaka. Nepo miriwo yemashizha yakasvibira ndiyo yakanyanya kunaka, usazeye vamwe vakaita sebhiti, brinjal, hanyanisi, gariki zvichingodaro.
Pro type: Sanganisira zvakasiyana-siyana zvemichero nemiriwo mukudya kwako, kuve nechokwadi chekuti unowana zvakakosha kamwechete pasvondo.
Mapuroteni
Makumi maviri neshanu muzana ekudya kwako kwezuva nezuva kwekudya kunofanirwa kubva mapuroteni ane utano inowanikwa zvakasikwa (hapana shakes kana hupfu ndapota!). Kutanga, ngatinzwisise TEF kana Thermic Effect yeChikafu, inokonzerwa kana uchidya. Muviri unoshandisa macalories awo ekuwedzera kugadzira nekugaya chikafu ichi. Pamapoka ese ezvekudya, mapuroteni ane iyo yepamusoro TEF, inogona kuunza kusvika pamakumi matatu muzana, inova yakapetwa kagumi pane inokwana 3 muzana inopihwa nemafuta.
Protein zvakare isarudzo yekuzadza, kunyanya zviwanikwa zveprotein yemhuka, saka izvi zvinodzivirira kubinji pazvipo zvisina hutano, uye inoita kuti dumbu rako rinzwe kugutsikana nenzira yakanaka. Protein zvakare chinhu chakakosha mukuvaka tsandanyama, saka kana iwe ukatora chikafu chine mapuroteni, inobatsira kushandura mafuta kuita tsandanyama, izvo zvinozoita. inowedzera metabolism . Saka iwe uchadya zvishoma, kupisa zvakanyanya, uye kugara wakasimba - kukunda-kukunda mamiriro kubva kumakona ese.
Dairy:
Imwe yezvakawanda uye inosvikika mapuroteni ndeyemukaka. Izvi zvinosanganisira mukaka, zvakasiyana-siyana marudzi echizi (kusanganisira paneer), bota, yoghurt uye zvichingodaro. Haisi chete dairy inokupa iwe zvinobatsira zveprotein , asi inoitawo kuti muviri wako usimbiswe necalcium uye vhitamini D. Mukaka une marudzi maviri emapuroteni - whey (20 muzana) uye casein (80 muzana), ane maamino acid anokosha. Dairy ndeyechokwadi, inoonekwa seimwe yemhando yepamusoro-soro masosi emapuroteni. Kana mukaka wemombe usingawirirani newe, edza mukaka wembudzi wakareruka.
Pro type: Zvinokurudzirwa kuva nemakapu matatu pazuva emukaka nenzira dzakasiyana-siyana semukaka, cheese kana yoghurt.
Nyama nehove dzegungwa:
Kana iwe uchidya nyama kana yegungwa-based protein, inenge 40-50g inoda kudyiwa pazuva, pamunhukadzi mukuru paavhareji. Nzvimbo dzakanakisa mazai, huku, turkey, hove (cod, mackerel, trout), hove (shrimp, prawns, crabs). Nguruve negwayana zvakare manyuko akanaka enyama. Rangarira kutora nyama yako kubva kune akavimbika mutengesi, kuibika zvakanaka uye kudzivirira zvakadzika-frying.
Pro type: Idya 50g yenyama kana yegungwa pazuva kuti uwedzere zvakakwana protein pakudya kwako .
Vegan protein sources:
Ese marudzi ebhinzi, nyemba nenyemba zvitubu zvakakura zveprotein yezvirimwa, izvo zvinopa mabhenefiti akafanana neprotein yemhuka. Pamusoro pezvo, izvi zvine pundutso yekupfuma mufibre, iyo yakakosha pakugaya uye nekudaro ichigonesa kuparara kwechikafu. Legumes ine amino acid inonzi arginine, iyo inobatsira muviri kupisa carbs nemafuta akawanda pane zvimwe. Ingori hafu yekapu ye tofu ine inenge 20 g yeprotein, inova inenge hafu yezvokudya zvako zvezuva nezuva.
Nepo maruva ari matsime makuru eprotein (chickpeas, dals, itsvo bhinzi uye zvichingodaro), kazhinji isingatarisirwe mumhuri yelegume nyowani. green peas . Kutaura zvazviri, kapu yepizi ine mapuroteni anenge akafanana nekapu yemukaka! Paunenge uchidya mhodzi, uri kurongedza mune zvakawanda zvinovaka muviri kubva kune zvakasikwa, kusanganisira mapuroteni uye fiber. Chia, manhanga, sesame uye mhodzi dzesunflower ndezvimwe zvemhando dzakapfuma-mapuroteni, dzinogona kushandiswa sechipfeko kune chero ndiro, dzakasanganiswa mumukaka we soy smoothie, kana kungobva kunze kwebhokisi! Chipunu chine 10-20 muzana yemapuroteni ako emazuva ese.
Pro type: Tora musanganiswa webhinzi, nyemba, nyemba uye mhodzi mukudya kwako, sezvo izvi zvichigadzira zvitubu zvevegan protein.
Makabhohaidhiretsi
Carbs havasi pa radar yemumwe munhu mazuva ano, nevanhu vazhinji vachivacheka zvachose! Asi izvi zvakakosha nekuti ndiyo sosi yako yesimba. Kune marudzi matatu emacarbs - shuga, sitachi uye fiber. Kunzwisisa kunoraira kuti uteme shuga (kunze kwekunge yangoitika mumichero, uchi, nezvimwewo), idya mashishi zvine mwero, uye shandisa fiber zvakanyanya sezvinobvira! Sarudza zviyo zvakakwana se oatmeal, buckwheat, quinoa, bhari, rye uye zvichingodaro, izvo zvakakosha zvevhitamini B uye makabhohaidhiretsi akaoma anoita kuti simba rako rirambe richienda. Izvi zvakare zvakapfuma mufiber uye kuwedzera yako metabolic mazinga . Dzinoderedza mazinga eshuga uyewo dzinoita kuti ura hucheneswe uye huri muchimiro chakanaka. Unoda chikafu chine hutano chine carb-based? Tarisa vhidhiyo iyi kune ine hutano quinoa biryani resipi!
Mabhanana, mbatatisi uye beet ane starchy, asi rudzi rwakanaka rwesitashi - runowanikwa mune zvakasikwa!
Pro type: Idya yakakwira-fibre carbs kune yakanyanya mabhenefiti uye ku kusimbisa hutano hwakanaka .
Mafuta
Nepo mafuta aine rep yakaipa mumatenderedzwa ekudya, zvakakosha kuti unzwisise kuti iwo chinhu chakakosha kubatsira muviri kuchengetedza simba, uye kushandisa zvinovaka muviri. Ivo vakanaka kune yakazara pfupa, tsandanyama uye utano hweganda . Asi iwe zvakare unofanirwa kuyeuka kuti haasi ese mafuta akanaka; saizvozvowo, hazvisi zvinhu zvose zvine chepfu. Mafuta mamicronutrients, nemorekuru wega wega ari kugadzirwa imwe glycerol molecule uye matatu mafuta acids . Izvi zvinogona kunge zvakazara, monosaturated, kana polyunsaturated, zvichienderana nehuwandu hwemabhondi maviri. Trans mafuta haawanikwe mune zvakasikwa uye iboka rakasiyana zvachose.
Mafuta akazara
Aya mafuta asina ma bond maviri, zvinoreva kuti maatomu ekabhoni ese akazadzwa nemaatomu ehydrogen. Zvokudya zvakapfuma mumafuta akazara sanganisira nyama ine mafuta, mukaka wakazara-mafuta, kokonati uye kokonati mafuta, mafuta emichindwe uye zvichingodaro. Nepo masayendisiti akawana kubatana pakati pedambudziko remoyo uye kuwedzera kwekudya kwemafuta akazara, hapasati paine humbowo hwechokwadi hwekuti ichi ndicho chikonzero. Kubatsira kwakakosha kwemafuta akazara ndeyekuti akanakisa pakubika. Nemhaka yokuti havana zvisungo zvakapetwa kaviri, vanorwisana nekukuvara kwekupisa. Saka ingave irikukacha kana chero imwe nzira yekubika inosanganisira kupisa kwakanyanya, haufanirwe kunetsekana nechikamu ichi kana uchishandisa mafuta akazara.
Pro type: Shandisa mafuta akapfuma mumafuta ekubikisa, sezvo aya asingapindiri kukuvara kwekupisa.
Unsaturated mafuta
Aya ndiwo mafuta ane hutano pamusika, akakamurwa kuva marudzi maviri - monounsaturated uye polyunsaturated mafuta. Monounsaturated mafuta ane chisungo chimwe chete uye anowanikwa mune zvakasikwa mumafuta emuorivhi, Avocados , nzungu nemhodzi. Dzinowedzera simba, dzinobatsira kuderedza uremu, kuderedza chirwere chemwoyo uye kuderedza kuzvimba kwemudumbu. Ivo vanobatsira metabolic syndrome, rubatsiro kuderedza cholesterol yeropa uye triglycerides, kuderera kweropa, inobatsira vanhu vane chirwere cheshuga chechipiri, uye inogona kuderedza kenza sekenza yeprostate, kenza yemazamu nezvimwe zvakadaro. Kazhinji, zvikafu zvine mafuta emonounsaturated semafuta emuorivhi zvinwiwa pane tembiricha yekamuri, nepo izvo zvine mafuta akazara senge bhotela yakasimba pakupisa kwekamuri. Wana kutora kwako kuburikidza nechanza chenzungu uye mbeu zuva rega rega - cashews, almonds, nzungu, pistachios, maorivhi, mhodzi dzenhanga, mhodzi dzesunflower nezvimwe zvakadaro. Mazai ndeimwe tsime guru remafuta anonzi monounsaturated, ndizvo zvakaita nyama yenguruve.
Nemafuta e-polyunsaturated, mamorekuru, sezita rinoratidza, ane maviri maviri zvisungo. Zvokudya zvemugungwa - kunyanya hove dzine mafuta - chimwe chezvinhu zvakapfuma. Kana iwe uri wezvinomera, sarudza mafuta enzungu, soya bean mafuta, sunflower mafuta, unsweetened peanut butter, canola mafuta, walnuts, sesame mhodzi, gungwa uye kunyange gorosi rose rezviyo. Omega 3 fatty acids uye Omega 6 fatty acids inowanikwa mumafuta e-polyunsaturated muhuwandu hwakawanda, iyo inokosha chikamu chehutano hweganda, hutano hwemapfupa, hutano hwemwoyo uye neurological disorders. Edza chikafu ichi, chinosanganisa mafuta ane hutano, mapuroteni uye mavheji zvakare!
Pro type: Svikidza nzungu (cashews, maarumondi, pistachios, nzungu), mafuta anodzvanywa, maavocado, ghee, hove, mazai, kokonati, mhodzi uye mukaka semanyuko emafuta.
Trans mafuta
Zvokudya zvinovaka muviri inyaya inowanzovhurwa kukakavara, asi chinhu chimwe chete icho munhu wese anobvumirana nacho ndechekuti trans mafuta (kana trans fatty acids) akaipa kwauri. Haisi kunyanya kuwanikwa mumasikirwo, mafuta emafuta ane zvisungo zviviri mumaketani avo ehydrocarbon, kusiyana nekusina mabhondi maviri apo mafuta akazara ane hanya. Aya ndiwo akanyanya mafuta ekugadzira ayo muviri wako usingazive. Dzinoramba dziri muropa rako dzisina kugadziriswa, uye kuibvisa kunowanzoreva kushandisa HDL kana High Density Lipoprotein. Iye zvino zvapiwa kuti HDL ndiyo mafuta akanaka iwe uri kuedza kuti urege kurasikirwa, idzi inhau dzakaipa. HDL cholesterol inoshanda semutambi, inobvisa imwe mafuta anokuvadza uye kuaendesa kuchiropa. Inochengeta madziro emukati metsinga dzakachena. Saka kana iwe ukashandisa yakawandisa HDL, mazinga anopera anogona kukonzera yakaipa cholesterol uye BP.
Pro tip: Dzivisa chikafu chine trans mafuta sedenda - chikafu chinogadzirwa, marara echukafu uye avo vakakwira mushuga dzakagadzirwa ndivo vapari vakaipisisa!
FAQs:
Q. Ndezvipi zvokudya zvandinofanira kudzivisa nokuda kwekudya kwakakwana?
TO. Zvizhinji zveizvi ndezvepfungwa! Zvokudya zvaunofanira kudzivisa zviri pachena zvinosanganisira zvokudya zvakaderera-zvinovaka muviri uye zvine mafuta akawanda - madhirita ane shuga uye zviwitsi zvine shuga, zvokudya zvakakangwa zvakadzika, doro, zvokudya zvakaputirwa, zvokudya zvakapfuma mumafuta anotengeswa, zviyo zvakanatswa, kudya kwenyama tsvuku yakanyanyisa, kunwa munyu wakawandisa. zvichingoenda zvakadaro.
Q. Ndinofanira kunwa mvura here?
TO. Mvura inowanzofuratirwa nekuti haina zvinovaka muviri chaizvo. Asi kana iwe ukanwa mvura yakakwana, iwe uri hydrating uye kubvisa byproducts emafuta kubva kuhurongwa hwako. Iyo yakakura metabolism inosimudzira, inochengetedza hutano hweitsvo, inochengeta zvirwere zvakaita seUrinary Tract Infection (UTI) kure uye inoderedza njodzi yematombo eitsvo . Inodzikamisa hutano hwekugaya, inochengetedza hutano hwemoyo uye inochengeta acid reflux iri kure nekudzikamisa iyo pH chiyero mumuviri. Kutonhorwa nekukosora, kusawirirana neasthma nedzimwe guruva nehosha dzine chekuita nechikafu zvinogonawo kuchengetedzwa. Paavhareji mukadzi wechiIndia anofanirwa kushandisa 2.5-3 malita emvura pazuva.
Q. Ndezvipi zvimwe zvandingaita kuti ndiwedzere kudya kwakakwana?
TO. Kudya kwakadzikama kunoda kuwedzerwa nemararamiro ane hutano kuti huve hunobudirira. Saka tanga kurerutsa kushushikana, wana 7-8 maawa ekurara pazuva, idya nenguva, uye zvinonyanya kukosha - ita maekisesaizi akakwana muhurongwa hwako.
