1 - Nhema dzezvokudya Unofanira Kurega Kutenda
Nekudya kwakakwana kwemazano kunze uko, zvinogona kuva zvakaoma kuziva uyo kuti atende. Zvokudya zvekudya uye mafashoni vakawanda vedu takavhiringidzika pamusoro pezvokudya uye kunyange panguva yekuzvidya. Ichokwadi chiri kumashure kwegumi gumi zvakanyanya zvakachena kuchenesa zvinyorwa zvekudya zvinorondedzerwa pasi apa.
2 - Kucheneswa kweJisi Kubatsira Iwe Detox
Wakave wakanzwa jicing ndiyo nzira yakanaka yekudzikisa muviri wako kubva pakasvibiswa. Asi kunwa kunongotanga kuomeswa michero nemiriwo yemiriwo kwemazuva mazhinji panguva imwe pfungwa yakanaka? Kwete saizvozvo. Paunosarudza juice pamusoro pemichero nemiriwo yose, iwe uri kurasikirwa nefibre - muviri unobatsira muviri wako kukura zvokudya zvishoma nezvishoma. Nokunwa jisi, uri kutora zvakawanda zvehuga muropa rako (kunyange kana iwe une michero ine shuga shoma nemiriwo) pasina fiber, mafuta, kana mapuroteni kuti uite zvishoma nezvishoma.
Hapana chikonzero chesayenzi chinotsigira hutano hunobatsira ye juicing pane kungosanganisira michero nemiriwo muzvokudya. Uyezve, juicing ingatove yakanyanya kukuvadza kupfuura kubatsira . IAmerican Journal of Medicine yakarondedzera imwe nharo yakasuruvara yakaunzwa ne-6 juicing yevhiki yakatsanya. Oxalates - kemukari muzvokudya zvekurima - inogona kuva inokuvadza uye yakakwirira. Muchiitiko ichi, murwere akapinda mukusakadza kweainal "iyo yaive yakakonzerwa nekushandiswa kwemichero ye-oxalate-yakawanda nemiti yemiriwo yakawanikwa kubva ku juicing." Murwere aikwanisa kudzorera chikamu chepfungwa dzake kushanda asi kusagadzikana kusingaperi kubva purogiramu yake ye juicing .
Icho chinonyanya kukosha - juicing inogona kuva yakanyanya kuwedzera kune kudya kwakanaka kwakatotanga kusanganisira antioxidant-yakawanda yekudya inoshandisa kuchenesa muviri.
3 - Zvibereko Zvine Zvokudya Zvakaipa
Zvibereko zvine shuga mairi, hapana mubvunzo. Iko shuga inowanikwa inonzi fructose. Fructose, pamwe neglucose (imwe shuga), inogadzira sucrose-tafura gorosi. Muchidimbu chepamusoro, fructose inobatanidza ne metabolic syndrome (cluster yehutano nyaya dzinowedzera dambudziko rako rechirwere cheshuga uye chirwere chemwoyo). Kana iwe unwa zvinwiwa zvinotapira, zvakadai soda, zvinotapira kofi zvinwiwa, kana kuti kunyange muto wezvibereko, zvino mukana unogona kuva uchiwana fructose yakawanda mukudya kwako . Asi kana zvasvika kune shuga muzvibereko, pane zvishoma zvingada kuzvidya mwoyo. Kutsvakurudza kunoratidza kuti michero ine utano uye inopa fructose zvishoma muzvokudya zveAmerica.
Mukuwedzera kune fructose, michero ine fiber, muviri unotadzisa kudyiwa kwehuga muropa rako. Zvinotorawo zvakawanda zvakawanda, izvo zvinoreva kuti iwe hauzove wakanyanya kudya. Zvinotora maapuro akawanda kuti uwane kapu yemusi, asi kana uri kudya maapuro akazara, imwe yakwana.
Maererano nekutsvakurudza kwehutano kwakabudiswa mu Journal of the American Medical Association , pane hukama hwepakati pakati pekudya michero nemuviri wehutano uye ngozi yehutano hwehutano hwakanyanya.
Chinokosha - michero yakanaka kwauri!
4 - Kudya mushure mema 6pm kunoita kuti uchengetedze mafuta
Kudya mushure memadekwana matanhatu (kana nguva ipi zvayo isina kukodzera), hazviiti kuti iwe uve mafuta. Kudya mamwe makorikori kupfuura muviri wako unopisa kuburikidza nokurovedza muviri kana mabasa ezuva nezuva anoita. Kune rumwe rutivi, kana iwe uchizviwana iwe uchiwana midhiki yeusiku pakati peusiku, kana uchifungidzira kudya mukati mezuva uye uchigadzirira iyo manheru, zvino usiku hwusiku kudya unogona kuva dambudziko kwauri. Kana iwe ukaona kuti iwe unokonzerwa kudya zvakanyanya kana kudya zvokudya zvisina kudya manheru, zvino tarisa kuti chii chiri kunyatsopisa mufambiro wako ... uye funga nzira dzekutarisa nayo.
Maererano neNational Institutes of Health, kudya asati usara kungatove nehutano hwakanaka. Inoratidzika kugovera muviri wedu nemuviri pamberi pemubhedha kunokurudzira kuchinja kwehupenyu. Izvozvo zvinowedzera zvakanyanya kana usiku husiku huchidya hunobatanidzwa nekurovedza muviri mazuva masikati.
Icho chinonyanya kukosha - chero bedzi iwe uchigadzira kusarudzwa kwezvokudya zvakanaka uye kudzidzira, saka kudya asati usara zvingava chinhu chakanaka.
5 - Munhu wese anofanira kudya Gluten Free
Kudya gluten kusununguka kwave kuve kudyiwa kunowanzodiwa. Gorosi ine puroteni inonzi gluten, uye mushamba wezvinhu zvinokonzerwa ne gluten zvakaputika uye kwete nekuti vanhu vanoda kudya kwakakosha, asi nokuti vanozvitenda kuti vave noutano hwakanaka. Kuenda-guten-kusakosha kunokosha kune avo vanoongororwa vane chirwere cheecliac (CD) uye ikozvino, iyo inenge 1% yevanhu veAmerica. Vamwe vanhu vane kugunun'una kwe gluten uye vanonzwa zviri nani kudzivisa kudya segorosi uye zvimwe zviyo zvose.
Zvinoshamisa kuti vazhinji vevatengi vezvinhu zvinokonzerwa ne-gluten vanhu vasina kuonekwa vane CD uye vakawa mhuka yekutenda gorosi uye zvose pamusoro payo hazvina kunaka. Peter HR Green, MD, mutungamiri weCeliac Disease Center pa Columbia University inotaura kuti gluten-isiri iyo nzira ine utano yekuenda kune vamwe, zvinoreva avo vasina leliac uye vanoti "kunze kwekuti vanhu vakanyatsocherechedza, kudya kweguten kunogona kushayikwa vitamini, mineral, uye fiber. " Bhuku rinonzi British Journal of Nutrition rakataurawo kuti kudya kwejuten kwakasaderedza kunobatsira kugadzira mabhakitiriya anokosha kuchengetedza chitunha chedu.
Chinokosha - gluten zvipfeko zvisingabhadhari zvingasava sarudzo yakanakisisa kune wese wese.
6 - Mushonga Anopa Zvine Utano Zvakanaka
Iko yekodhi yemisika yakazara mumakore achangobva kupfuura uye hutano hulo yakakomberedza zvinhu zvose zvinotakura zvinokonzerwa nehupenyu. Asi zvokudya zvehupenyu hazvirevi hutano hwakanaka . Pane zvishoma zvitsvakurudzo panyaya iyi, asi kuongororwa kwechipatara kwehupupuri hunoratidza kuti zvinhu zvakasikwa hazvirevi mhepo yakawanda kudarika zvinowanikwa. Uyewo, kereke-yekudyara huku uye inguruve yaive yakanyanya kuva neakagadzira antibacterial.
Uye kana zvasvika pakugadziriswa kwezvokudya zvekudya, biki yekutiki uye chiputi hazvisi hutano kwauri. Zvisikwa zvinogona kudhura zvakanyanya kudarika zvinowanzoitika saka kuziva kuti chaizvoizvo hausi musiyano muhutano hwemutengo unopa mamwe nyaradzo kune avo vari pamabhadharo akaoma.
Icho chinonyanya kukosha - chinogadzirisa chinokonzerwa kwete nokuti chakine mishonga yakawanda asi nekuda kwekuti inorapwa nezviduku zvinopisa mishonga nezvimwe zvinokonzera kudyiwa kwezvakawanda.
7 - Handigone kudya "Zvokudya Zvakaipa" Zvakare
Iwe unogona kutsanangura "zvakaipa zvokudya" nenzira dzakawanda, asi kuita saizvozvo (uye nekugara uchipika kunze kwezvokudya izvozvo) hazvina hutano kana zvechokwadi. Kudya kwakanaka inzira yekudya iwe unogona kuchengeta. Kusviba nemuchena kufunga hazvibatsiri zvikuru muupenyu hwehupenyu hwose. Sarudza chikafu-chinodyiwa zvokudya nguva zhinji , asi iva nechokwadi chokuti unoziva kuti kudya kwako hakusi "busted" kana uchifarira kurapwa. Imwe nzira yekufunga nezvehutano hwakanaka ndiko kushandisa mutemo we10-10. Ita 90% zvezvokudya zvako uye zvinopedza kudya zvine utano (uye zvinonaka), asi chengetedza nzvimbo ye 10% kuti iparadge pane zvinonaka zvinonaka.
8 - Chokoti Haisi Utano
Zvinoratidzika haisi chokoti yose yakasikwa yakaenzana uye yakaita kuti rive nani. Maererano nekutsvakurudza, gioti chokoti ine simba rakasimba remasikironi akanaka mumuviri wedu uye rinokurudzirwa sechikamu chekudya kwakanaka. Kutsvakurudza kwakaratidza kupisa chocolate tsvuku kunogona kuderedza dambudziko repfungwa yemwoyo nekurohwa.
Iyo makemikari mapurogiramu muhokote yakasviba inonzi inovandudza muviri basa uye inoita kuti mitambo ishande. Kudya chocolate tsvina kunoita kuti nitric oxide (NO) isunungurwe muropa redu. Kuwedzera kwe nitric oxide kunoderedza midziyo yedu yepamusoro ropa uye oksijeni inoyerera kusvika kushanda misumbu.
Chinhu chakakosha - kudya chokoti yakagwinya chero bedzi iyo inenge 70 muzana yakasviba uye 1.5 ounces ndiyo yakakurudzirwa kushandira hukuru.
9 - Usadya Egg Yolks
Vangani vedu vakagumbusa mazai edu evha vachivatenda kuti havana kunaka? Maererano nekutsvakurudza, tave tichiri kurega mishonga inokosha pasi pasi. Mazai eji anoratidzirwa kuti ane mafuta anokosha emakemikari anobatsira masero edu. Zvinewo mavhithamini anokosha, mineral, uye antioxidants. Kudya mazai akazara kunoratidzwa kuwedzera metabolism yedu uye yakanaka cholesterol (HDL). Kuwedzera HDL yedu inokurudzirwa kwehutano hwemwoyo uye inoitwa kuburikidza nokudya kwakanaka uye kurovedza muviri.
Chinokosha - kudya mazai ose zuva rega rega kunopa mapuroteni akanaka uye zvinovaka muviri.
10 - Carbohydrate Ita Kuti Uve Fat
Isu tose takanzwa kuitira kuti tiremerwe uremu, regai kudya makhahydrates nokuti vanoita kuti tive mafuta. Panogona kuva nekusiyana mumhando dze carbs isu tinofanira kunge tichidya asi haiti kuti tive nemafuta. Kuwedzera mamwe makorikori kupfuura zvatinogona kupisa kuburikidza nemabasa ezuva nezuva uye kurovedza muviri ndiyo inowedzera mafuta edu ezvitoro.
Kudya carbs yakanaka kunoratidzwa kubatsira kubatsira nekurema, kuora muviri kwehutano , nekuvandudzwa kwemasumbu ekukura. Carbohydrates ndiyo nyanzvi yekushandisa simba uye inokosha kuti muviri ushande zvakanaka. Miti, michero, uye mbeu yakazara mienzaniso mizhinji yehydrohydrates chikamu chekudya kwakanaka. Carbs Akanaka ane zvimiti zvinokosha uye fiber zvinopa simba rakawedzerwa zuva rese. Carbs inotsigira hutano hwakanaka, hunovandudza kudya, uye inoratidzwa kuderedza ngozi yedu yepfungwa uye zvimwe zvirwere.
Kushandisa marashi akaipa asina simba muhutano hunogona kuita kuti uve usina kunaka uye pakupedzisira kuwedzerwa uremu. Mienzaniso yemakinhydrates kuti irege kusanganisira soro rinodha, chingwa chakachena, zvokudya zvakagadzirwa uye ice cream.
Chinokosha - carbs haitiiti mafuta uye kune musiyano pakati pezvakanaka uye zvakashata makhahydrates.
11 - Inwiwa Inokonzerwa Zvakaipa Kwauri
Vazhinji vedu tinofunga zvinwiwa zvinonwiwa kuti zvizadzwe neshuga uye zvakaipa kwauri. Icho chiri kure nechokwadi uye zvimwe zvinokonzerwa ne carbonac zvinogona kuonekwa sehutano. Mvura inokonzerwa nemvura inobatsira vanhu vanorwisana nokunwa mvura nguva dzose vanosangana zuva nezuva zvinoda mvura. Kuramba hydrated chikamu chinokosha chekugara wakagwinya.
Chii chinoita kuti carbonated inwe zvakanaka kana yakaipa kwauri iwe zvigadzirwa. Kana ivo vakazadzwa neshuga, additives, uye kuchengetedza ipapo hazvingave sarudzo yakanaka. Kana kumwa carbonati isiri chinhu asi mvura yakasvibiswa nemhepo inoputika carbon dioxide gasi saka zvakanaka kwauri. Dzimwe nguva vanhu vanogona kuve nokuputika kana gesi nemvura inokonzera asi iyo ndiyo chaiyo inonzi yakashata yakaipa yechirwere. Kana zvisina kudaro, mvura inonzwika yakajeka inongoita semafuta uye ane utano semvura nguva dzose.
Icho chinonyanya kukosha - mvura yakazara fizzy se seltzer kana mineral ine nzira dzakanaka kune dzimwe nguva mvura.
> Sources:
American Council on Exercise, Weight Management, Fit Facts, Myths Myths Debunked
> Jane E. Kubva uye al., Oxalate Nephropathy Pamusana pe 'Juicing': Case Report uye Ongororo, Kukosha Kwechipatara, American Journal of Medicine, 2013
> Kinsey AW et al., Utano hwehutano hwekudya usiku: maonero ekare uye matsva, US National Library yeMishonga National Institutes of Health, 2015
> Katherine Zeratsky, RD, LD, Chikafu uye utano hwakanaka, Zvokudya zvinokonzera zvinopa utano hupi here? , Mayo Clinic, Healthy Lifestyle, 2015
> Smith-Spangler C et al., Are organic foods yakachengeteka kana kuti hutano kupfuura dzimwe nzira dzakasiyana-siyana? : kurongeka kwakarongeka, Annals we Internal Medicine, 2012