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Unofanira Kutarisa

Usapotsa

Kumba Hutano Wellness Wellness oi-Shivangi Karn Na Shivangi Karn musi waJune 12, 2020

Kudya kwevarwi rudzi rwechirongwa chekudya umo munhu anotsanya kana kupa pasi kwemaawa makumi maviri apo achinyanyisa kwemaawa mana. Iyi fomu yepakati yekutsanya inonzi zita nekuti inotevedzera mararamiro evarwi vekare.

Munguva dzekare, varwi vanoita kudzidzira kana kurwa zuva rese uye mabiko manheru. Ichi chaive chakavanzika chemiviri yavo ine simba uye yemhasuru. Sezvo kukosha kwemuviri wakanaka uye nemuviri wakachengetedzwa zvakawedzera mazuva ano, vanhu vari kutevera marongero akasiyana ezvikafu zvekuchengetedza muviri wavo munzira. Uye izvi zvaita kuti chirongwa chevarwi chekudya chizivikanwe nekubudirira kuonda. Asi, zvakachengeteka uye zvine hutano here? Tarisa uone icho chinyorwa.

Pfungwa Ishure KweMurwi Kudya

Unogona kushamisika kuti nei kutsanya kwemaawa marefu kudaro apo kutsanya kwaigona kuitwa mune dzimwe nzira dzakawanda dzakafanana. Icho chikonzero ndechekuti kana munhu atanga kuita zvevarwi chikafu, simba ravo rekuda rinowedzera kusimba mukutonga kwavo kuda kudya. Izvi zvinobatsira kuvandudza kwavo kuisa pfungwa uye kutarisa.

Kutsanya kwemaawa marefu zvakare kunobatsira kubvisa miviri yavo uye kukurudzira kugadziridzwa pamazinga esero.

Chinoshanda sei?

Kudya kwevarwi, mumakore achangopfuura, kwave kuve kwakakurumbira kune akasiyana siyana uremu kana kuita-kwekusimudzira zvirongwa. Kudya uku hakutsigirwi nesainzi, asi nezviitiko zvevanhu.

Kudya kwevarwi kwakavakirwa pa20: 4 chirongwa chekudya. Kunze kwemaawa makumi maviri nemana, hwindo remaawa makumi maviri nemanomwe rekutsanya rinofanirwa kutsanya kana kudya zvishoma senge zero-calori zvinwiwa, zvigadzirwa zvemukaka kana michero mbishi nemiriwo. Mumawindo mana emaawa akasara, munhu anotenderwa kudya chero uye zvakadii zvavanoda.

Zvakanaka kudya chikafu chine hutano kana chikafu chakagadzirwa pamba munguva yekudya uye kudzivirira chikafu chinokurumidza senge pizza kana burger sezvo zvingagumbure dumbu rako kana kukonzera kuzvimba.

Kudya kwevarwi ndeimwe yemaitiro ekutsanya kwepakati sezvo epakutanga akavakirwa pa20: 4 nepo yekupedzisira iri 16: 8 (maawa gumi nematanhatu ekutsanya uye maawa masere ekudyisa).

Nzira yakanakisa yekudya kwemauto ndeyekutsanya kubva pa7 kana 8 manheru kusvika 3 kana 4 masikati. Panguva yemanheru, unogona kudya zvaunofarira zvine hutano ndiro.

Zvakanakira zveMurwi Kudya

1. Kutarisira uremu: Maawa marefu ekutsanya muchikafu chevarwi anogona kubatsira kudzikisa mafuta akawandisa emuviri uye kukonzera kuonda. Inobatsirawo kuwedzera mhasuru pane mafuta.

2. Kudzora mazinga eglucose: Kutsanya kwemaawa marefu nekudya kushoma kunoshanda kwazvo mukudzora mamiriro asingaperi seshuga. Kunyangwe kuchengetedzeka uye mabhenefiti ehurwi hwekudya kune vane chirwere cheshuga akaganhurirwa kune mashoma zvidzidzo, zvakaratidza kurasikirwa kwekurema uye kudzikisa insulin zvinodiwa mune zvakawanda zvakawanikwa [1]

Inovandudza hutano hwemwoyo: Ichi chirongwa chekudya chakaratidza kudzikisira kunovimbisa muhutano hwemwoyo muzvidzidzo zvishoma. Iwo mabhenefiti ehondo yevarwi mukuderedza njodzi inoenderana nemoyo inoda zvimwe zvidzidzo. Nekudaro, zvimwe zvidzidzo zvinoti chirongwa chevarwi chekudya chinoratidza mhedzisiro inoshanda mumashure memakore.

4. Inodzivirira hutachiona hwehutachiona: Zvimwe zvidzidzo zvinoti kutsanya kunogadzira anti-kupisa simba pane neuroimmune system (inoitisa kuchengetedza ma neuron kubva kuzvirwere). [piri] Kudya kwevarwi kunobatsira kudzora mhinduro yekuzvimba uye kunogona kudzivirira mamiriro anoenderana.

Inovandudza mashandiro ehuropi: Sezvambotaurwa, chikafu chevarwi chinovandudza simba rekuda pamwe nekuziva mabasa. Izvi zvinobatsira kudzora kukuvara kwehuropi, kuwedzera ndangariro, kutarisa, kuisa pfungwa, kubatsira mukugadzirisa kweDNA uye kunonoka kudzikira kunoenderana nezera

6. Inosvibisa muviri: Chidzidzo chinoti kutsanya kwenguva yakareba kunokonzeresa kugadzirwa kweiyo detoxification enzyme. Iyo inoshandura iyo microbiota yematumbo, inomutsa maseru maseru uye inowedzera mitochondrial biogenesis (kukura uye kupatsanura kwemitochondria iripo) mumasero etsinga uye zvimwe zvikamu zvemuviri. [3]

Cons Of Iyo Warrior Kudya

1. Hazvishande kune mamwe mapoka evanhu: Kudya kwevarwi hakuna kuitirwa munhu wese sevanhu vano:

vatove nezvirwere zvekugara zviripo zvakaita seshuga kana chirwere chemoyo,
vane huremu hwakaderera,
vakwegura,
vari vana kana vechidiki (kusvika zera gumi nemasere),
vane zvinetso zvekudya uye
vakadzi vane nhumbu kana kuyamwisa.

2. Inouya nemhedzisiro. Ipo munhu ari pakudya zvechiuto, vanogona kunzwa mamwe mhedzisiro pakutanga sekuzvimba, kutemwa nemusoro, kushaya simba, kutsamwa, dzungu, kuneta uye kushushikana.

3. Kuwedzera uremu: Muhwindo rekudyisa, vamwe vanhu vanogona kubaya chikafu chisina hutano chakakangwa, shuga kana kugadzirwa. Nekudaro, huwandu hwecalori dzavakatora panguva yekudya hwindo hunogona kupfuura macalorie avakarasa panguva yekutsanya hwindo. Izvi zvinogona kukonzera kurema.

4. Inogona kukudziridza kudhakwa-kudya: Kana munhu akatsanya kwemaawa makumi maviri pazuva, mikana vanogona kukura tsika dzekudya. Kudya kwevarwi kunoda simba rakasimba kuti ugare uine nzara kwemaawa marefu. Kana nekuda kwezvimwe zvikonzero kana kunetseka ikaputsika, vanhu vanogona kutanga kubhoikana zvisina basa, nekudaro vachityora mutemo wavo wevarwi wekudya.

5. Kushomeka kwehumwe huturu: Sezvo iwe uchizenge uchingodya maawa mana pazuva, dzimwe nguva zvinogona kuomarara kusanganisa zvese zvakakosha zvinovaka muviri mupfupi nguva. Izvi zvinogona kukonzera kushomeka kwehumwe hutano mumuviri.

Maitiro Ekutevera

Vanhu vanotanga nemurwi wekudya vanofanirwa kunyatsoteedzera yekutanga-vhiki-dzemavhiki-kutonga. Chikamu chimwe nechimwe chinogara kwevhiki. Izvi zvakakosha kuti muviri wako ushandiswe kune iyo yekudya mhando pasina chero zvinokuvadza mhedzisiro.

1. Chikamu 1: Iyo Detox Phase

Pakati peawa makumi maviri nemaawa ekutsanya hwindo, idya anosvika mazana mashanu kusvika mazana matanhatu emakirori. Zvinosanganisira:

Zvinwiwa zvinogumira kumvura, mukaka, tii isina shuga uye kofi nhema (isina shuga, isina kirimu)
Michero mbishi (ine shuga shoma) sebanana, apuro uye visi
Zvimwe zvekudya zvakaita yogati, muto wemuriwo nemazai akaomeswa

Pakati pemaawa mana ekudya hwindo, idya zvekudya saradhi, bhinzi, zviyo zvese uye mapuroteni ekudyara (lentiy uye chickpeas).

2. Chikamu 2: Yakakwira Mafuta

Munguva yemawindo makumi maviri ekutsanya hwindo, idya zvinoenderana nerondedzero yambotaurwa.

Munguva yekudya hwindo,

idya miriwo yakanyoroveswa, mapuroteni (6 ounces) senge huku, hove, nyama yakaonda, turkey kana shrimp
Tsama yenzungu kana michero yakaomeswa senge maamondi, walnuts kana pecans.

3. Phase 3: Carb Kuchova

Pakati pe 20 maawa ekutsanya hwindo, zvekudya zvicharamba zvakafanana nezvataurwa pamusoro.

Imaawa mana-kudya hwindo ichave yakati siyanei. Mazuva manomwe acho achakamurwa kuita mapuroteni akakwirira uye kudya kwakanyanya kwecarb.

Kwezuva kana maviri, iwe unofanirwa kudya chikafu chakakwira mu carbs uye chakaderera mumapuroteni.

Zvino, kweimwezve zuva kana maviri, idya zvekudya zvine mapuroteni uye zvakaderera muma carbs.

Dzokorora maitiro acho zvakasiyana kwevhiki.

Pakati pehwindo rekudya pamazuva akakwira-carb, idya imwe carbohydrate senge mupunga, mbatatisi, oats kana pasita pamwe nezvimwe zvekudya.

Pakati pehwindo rekudya kwemazuva ane mapuroteni, idya imwe protein yemhuka inoteverwa nezvimwe zvekudya.

Dzokorora kubva pachikamu chekutanga mushure mekupedzwa kwevhiki rechitatu.

Kupedza:

Pfungwa yekuseri kwechikafu chemhare inogadzirwa naOri Hofmekler, nyanzvi yehutano, mukati memazuva ake muchiuto. Kwaive kutarisa kwake uye ruzivo rwemakore zvakatungamira mukuvandudzwa kwekudya. Kudya kwevarwi kwakachengeteka uye kunoshanda kana kukaitwa nemazvo, mushure mekubvunzana nenyanzvi yehutano. Chinhu chimwe chete chekurangarira, chikafu chingangotaridza kushanda kwakawanda pakutanga asi mumakore anotevera achapa mhedzisiro inotarisirwa.