Zvatinotenda pamusoro pezvokudya zvinochinja zuva rega rega. Kutsvakurudza kutsvaga kunotangira mapepa emusoro pepamusoro kana pane zvekudya zvisingadyi. Inogona kunzwa inotyisa uye panzvimbo yekutsvaga chokwadi, tinowanzobvisa zvokudya zvingave zvine utano kubva pane zvatinodya.
Zvokudya Tsvakurudzo Zvinogona Kunyengera
Kazhinji, kutsvakurudza kunoitwa pamusoro pemhuka semakonzo. Ichi chinhu chakanaka nokuti chinosimudzira zvidzidzo zvezvevanhu. Physiologically, muviri wedu haugone kupindura zvakafanana nekarani kana paine kudya kwekudya. Izvi zvinogona kuita kuti tsvakurudzo dzitsvakurwe dzisati dzagadziriswa uye dzinodazve kudzidza kune humwe uchapupu hwakajeka.
Kutsvakurudza haisi sayenzi yakakwana panyaya yezvokudya zvinovaka muviri kana muhuwandu. Sayenzi inogona kuita kuti irege kuipa uye zvidzidzo zvisingagumi zvinoramba zvichienderera mberi nezviitiko zvakasiyana. Chii chinoitika nekubudiswa kwekutsvaga kwechimwe chidzidzo ndevanyori venhau vakamirira nehwendefa riri muruoko kuti vatarise tsvina. Izvi zvinotisiya isu tichitenda zvingangodaro zvinyorwa zvekudya zvinotora makore ku debunk.
Zvizhinji zvekudya zvine utano zvakapiwa chirwere chakaipa chinobva pane imwe kudzidza kurira. Chimwe chisina kunaka chekutsvakurudza kudai chichavhara zvishanu zvinowanikwa zvakanaka kana zvasvika pamashoko. Sevaverengi, isu tinowanzozvinzwa zvakaipa ndokukanganwa zororo. Kana kuti, zviwanikwa zvakanaka zvinosara kubva pane zvinyorwa zvachose.
Chigumisiro chekunyengedza kudya kunovaka ruzivo chiri kuita zvisarudzo pane zvatinoverenga. Izvi zvinogona kuva zvakanaka uye zvisina kunaka zvichienderana nouchapupu. Maererano neNational Institutes of Health , zvidzidzo zviviri zvakapofumadza, zvisingagoni kuongororwa, zvinokonzerwa ne-placebo ndeyendarama yekutsvakurudza. Haasi tsvakurudzo dzose dzinoitwa uchishandisa nzira iyi.
Isu tinongoda kudya zvakakwana zvehutano. Izvo zvichave zvakakosha kubvisa kukanganiswa kunokonzerwa nehutano hwezvokudya, kushandiswa kwakarurama uye nguva dzisati dzaitika. Kutora nguva yekutsvaga muhupupu hunokurudzirwa kuti ibvise chero kutya kwezvokudya.
Pane zvokudya zvishomanana izvo zvisingambove zvakarambidzwa sezvisina kunaka. Shanduro dzakagadziriswa dzakawana zvirevo zvekare zvakange zvisina kururama uye zvisingawanikwi hutano hunobatsira. Zvokudya zvinotevera hazvisati zvichinyadzisa uye zvinogona kuiswa muzvokudya zvine utano.
Mbatata
Mbatata yakagadzira yakaipa rap zvokudya zvokudya makore akapfuura. Kutsvakurudza kusina nguva kwakagadzira zvirevo kuti kuwedzera kuwanda uye chirwere chechirwere cheshuga. Dzimwe dzidzo dzakaratidza kuti dzakanga dzakakora uye hadzifaniri kuonekwa semuriwo. Munhu wose anoda kudya zvakanaka akadzivisa spud mushure mokudhinda kwose kwakaipa.
Zvokudya zvisina kunaka zvinoramba zvichitevera mbatata chena. Kutsvakurudza kwakapedzisira kwave kwakasarudzwa zvekare kare uye zvipo zvehutano zvakanaka zvino zvataurwa. Zvidzidzo zvekare zvakakundikana kusanganisira kuti mbatatisi dzakanga dziri kushandiswa uye kupedzwa sei.
Iyo mbato yakachena yakagadzirirwa utano iko zvino inonzi inokosha chikamu chekudya kwedu. Izvo zvine mishonga yakaoma uye yakakwirira mufiber. Mbatatisi inewo inokosha yemamino acid uye inoonekwa sechinhu chemhando yeprotini yemichero.
Mbatata yakakwirira pamusoro pechirwere cheglycemic, ndicho chikonzero vateereri vekutsungirira vanovadya zvisati zvashanda. Zvinoratidzwa kuti zvinoshanda sepasta yekugadzirira vatambi venguva refu kwekukwikwidza zviitiko.
White Rice
Mucheka wakachena wakasvibiswa seyakashata makhahydratesiti . Zvidzidzo zvekare zvakaratidza hutsika hweglycemic hukuru hunokonzera kuwedzera uremu uye ngozi yechirwere cheshuga chechipiri. Izvi zvaive zvakakwana isu vazhinji takasarudza kubvisa mucheka mutsvuku kubva pane zvatinodya.
Ruzhinji rwekutsvakurudza haruna kutora maonero macronutrient zvinodiwa nevatambi uye weightlifters. Kunyanyisa kushanda kunopedza zvakanyanya glycogen (shuga) maguva mumuviri. Mucheka wakachena ndeyekudya kukuru kwekudya kuti udzore mazinga e glycogen uye kuwedzera musimba kukura.
Haisi chete rizi jena rinokurumidzirwa kwevatambi, asi rinozivikanwawo risina dambudziko remavhu (GI) zvinokonzerwa. Mucheka wakachena unofungidzirwa kuti yakagadzirwa nehydrohydrate nokuda kwechikonzero ichi. Vanhu vazhinji vanotambura nekunzwa kweguten vanodyawo mucheka mutsvuku pamusoro pebhuruu.
Boro reRussia richiri kukurudzirwa kune avo vasingashandisi nguva dzose. Zvisinei, mucheka mutsvuku unoratidzirwa senzvimbo yakanaka yemakhahydrates kune vavatambi.
Fat-Fat Foods
Zvokudya zvakazara zvakakanganiswa kwemakore. Izwi mafuta pacharo rinotuma vanhu vachimhanya kune imwe nzira. Kutsvakurudza kwakapedzisira kusina kubatsirana nezvirevo zvakabatana nehuwandu hwechirwere chemwoyo, kenza, uye kuneta. Zvidzidzo zvenguva pfupi zvino zvinonzi debunking zvirevo zvekare uye zvinoratidza kudya zvakakwana-mafuta kunobatsira kudya kwakanaka .
Mafuta omukaka mu yogurt, mukaka, uye cheese zviri kuratidzirwa kuti zvinogona kuderedza dambudziko rehutano hwemwoyo. Mafuta ane mafuta akazara anoratidzwawo kuti abatsire vanhu kubatisisa kurongwa hwakanaka hwekudya uye kuora kurasikirwa. Tsvakurudzo yakawanawo kudya kwemafuta kunodya kuderedza mafuta kumativi ose. Maererano nezvimwe zvidzidzo, avo vaidya dafura yakazara mafuta vakakwanisa kuchengetedza muviri wakazara mashizha index (BMI) .
Bhotela chaiyo yakagadzirawo mafuta akaipa. Kutsvakurudza kwakapedzisira kushandiswa kwakanyorwa bhotela kusina kunaka uye hunoenderana nekudisa uye chirwere chemwoyo. Zvidzidzo zvemazuva ano zviri kuratidza bhodha chaiyo sefumi rakapfuma yamavhithamini anogadzikana. Zvimwe zvitsvakurudzo zvinowanikwa zvinoratidza kuti zvinobatsira calcium metabolism uye kuderedzwa kwengozi yehutano hwepfungwa yemwoyo (CHD). Maererano nedzimwe tsvakurudzo, uswa hwakagadzirwa neuswa hune vitamini K2 hunoratidzwawo kuderedza dambudziko rehutano hwemwoyo.
Mazai akabatanidzwa nekuwedzerwa kwekulesterol uye chirwere chemwoyo. Izvi zvinodaro zvakarambidzwa nekutsvaga kutsvaga. Mazai zvino anoratidzwa kuti awedzere kuwedzera-density lipoprotein (HDL), cholesterol yedu yakanaka. Mazai eji ane phospholipid uye anobatsira kuchengetedza masero ane utano mumuviri wedu. Imwe yedzidzo yakaratidza kudyisa mazai akazara inowedzera metabolism yedu .
Nyama tsvuku yakanzi yakashata. Kutsvakurudza kusina nguva kwakaratidza nyama yakatsvuka inogona kuwedzera zvirwere zvepfungwa uye kuwedzera kuwedzera. Isu tanga tichidzivirira steak uye nyama yenzombe yakagadzirwa nemashoko asina kururama. Maererano nezvidzidzo zvatsvaga, nyama yenyuchi inogona kuva chikamu chekudya kwakanaka. Nhoroondo yekare yakabatanidza nyama yose panguva yekutsvakurudza uye yakakundikana kusina nyama yakaonda. Kutsvakurudza kutsva kwakawanikwa kunoratidza nyama yakatsvuka yakasvibirira ine maitiro akanaka kune chirwere chemwoyo uye inofungidzirwa chikamu chekudya kwakanaka.
Chocolate
Chokoti yakaita kuti bad rap zvokudya zvirongwa. Kutsvakurudza kusina nguva kwakaratidza kuti chokoleti hachina hutano uye nehuwandu hwekuwedzera kuneta. Zvinosuruvarisa, vazhinji vedu tadzivisa chokoti kwemakore zvichienderana nemashoko asina kubvumirana. Zvidzidzo zvekare zvaive zvakakonzerwa nekatekiti yemukaka uye zvakakundikana kutsvaga zvingave zvigaro zvehutano zveshoko rekoti .
Kutsvakurudza kwakapedzwa kwakanyatsochengetedza zuva. Zvitsva zvitsva zvino zvinokurudzira chocolate tsvina sechikamu chekudya kwakanaka. Maererano nekutsvakurudza, iyo antioxidants mu chocolate yakasviba inogona kukura mitambo. Zvimwe zvinowanikwa zvinoratidza chocolate yakasvibirira kuderedza dambudziko rekurohwa uye chirwere chemwoyo.
Peanut Butter
Peanut butter yakave yakasvibiswa nokuda kwekunyora mafuta. Kutsvakurudza kusina nguva kwakaratidza kuti peanut butter yakabatsira kuwedzera kuwanda. Peanut butter yakanga isisina nzvimbo munzvimbo dzedu dzinotarisa maererano nemashoko asina kururama.
Ongororo dzakagadziriswa dzakawana mafuta ane utano mu peanut butter chaizvoizvo kuderedza dambudziko rechirwere chemoyo. Maererano nekutsvakurudza, peanut butter inokonzera kuora muviri uye yakazara mavitamine anokosha nemaminera. Peanut butter inewo unhu huripo hweprotini hunokosha hunoita kuti musimba uwedzere.
Chocolate Milk
Chokoti yakarambidzwa sezvisina kunaka. Kutsvakurudza kwenguva yakareba kwakaratidza kuti chokoleti yakakangwa yakanga yakakwirira muhuga uye yakabatanidzwa nehupfumi. Kungofanana nekotikiti, iyo yehuni yemuchina yakatora kudya kusina kunaka. Takarega kutenga iyo isu nevana tichishandisa tsvakurudzo isina kukwana.
Tsvakurudzo dzemazuva ano dzakagadzirisa matanho ekare uye zvino zvinoratidza chokoti mukaka seimwe yezvakanakisisa zvekugadzirisa kunwa mvura. Kutsvakurudza kwenguva refu kwakaratidza chocolate mukaka kunatsiridza musimba kukura , kutamba kwemitambo, uye kuchengetedza masero emasero.
Chokoti mkaka inoratidzwa kuti ine zvigadzirwa zvepamusoro. Maererano nekutsvakurudza, chokoti mukaka mune zvakakurudzirwa makarubhadhirosi kuti mapuroteni ave nehuwandu hwekuvandudza mazinga e glycogen. Inoratidzwawo kuti kuchengetedza muviri kusvibiswa uye muyero ye electrolyte.
Coffee
Kafi yakanyorwa kuti haina kunaka. Ongororo yekare yakaratidza kusagadzikana kwekuwana caffeine kuwedzerwa, kuwedzera kwehutano, kushushikana, nekubatanidza kuwedzera shuga yeropa. Pasina kunyanya kutsvakurudza, vazhinji vedu takasarudza kubvisa kofi kubva pakudya kwedu.
Kuongororwa kwekufemera kakofi kwakawana hutano hwakanaka hwehutano nehafi yekudya . Maererano nekuongorora kwakabudiswa muNational Institutes of Health , kofi inogona kuderedza dambudziko rePalinson's disease, Alzheimer's, uye dementia. Kuwedzera kutsvakurudza kwakaratidza kuti kofi inoshandiswa inoderedza ngozi yekurohwa, kunyanya kuvakadzi.
Kofi inoratidzirwa kuderedza kupisa muropa. Maererano nekutsvakurudza, kofi ndiyo inonyanya kukosha ye antioxidants yakabatana nekudzivirira zvirwere. Zvidzidzo zvakaratidza kofi inoderedza ngozi yevamwe kanzira uye inoratidzwa kuderedza chiitiko chemaronda.
Kofi saka zvinoitika kuva imwe yezvinhu zvakanakisisa zvemazuva ose zvisati zvashanda , maererano nekutsvakurudza. Izvozvo zvinokonzera kubva ku caffeine zvinoratidzirwa kuwedzera metabolism. Kuwedzera kwemagetsi kunobatsira nekuwedzera mafuta okusvibiswa (kupisa). Imwe tsvakurudzo inobatanidza kofi kuwedzerwa mitambo yevashandi. Vakatambi vakaratidzwa kudzidzisa zvakaoma uye kwenguva yakareba.
Zvimwe zvidzidzo zvinoratidza kuti kofi inoshandiswa inovandudza pfungwa dzedu. Maererano nekutsvakurudza, kofi kwete chete inopa simba asiwo inovandudza kushanda kwepfungwa. Yakave yakaratidzawo kuti inononoka kuenderana nemakore.
Kofi inogona kubatsira nemasuru. Kutsvakurudza kwakaratidza kuti kunwa kofi mushure mekuvhima muviri kunogona kubatsira kuderedza lactic acid buildup. Kukanganiswa kwemasumbu kubva mukofi kunoratidzirwa kuvandudza kushanda kwedu. Zvidzidzo zvakaratidza kofi kuti iwedzere simba redu rekutakura nekuneta kwematambudziko.
> Sources:
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> Journal of the International Society of Sports Kudya, Dark chocolate supplementation inoderedza kukodzwa kwe okisijeni yepamwero yakadzama mabhasikoro, Rishikesh Kankesh Patel et al., 12/15/15
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