Ndicho Chinounza Superfoods Saka Super
Kuwedzera kwehuwandu hunoreva huwandu hwezvokudya kune imwe nzira yakakwana yezvokudya. Zvokudya-zvinyoro-dense zvokudya zvinowedzera mishonga, kazhinji ine zvishoma makori. Zvose izvi zvinodhaka zvakanyanya zvawakanzwa nezvezvenje-dense. Zvokudya zvine simba -zvakanyanyisa zvine mamwe makoriki ehuwandu hwezvokudya uye michina shomanana.
Nenzira yeUnited Density Works
Iwe une nzara, uye ichiri maawa mashomanana usati wadya, saka unosarudza iwe unoda hovha.
Iwe unogona kusarudza kana aple kana donti yakavezwa. Izvo zvinenge zvakaenzana nekukura, uye zvimwe zvokudya zvinoshanda sechitsva chinokurumidza usati wadzoka kubasa. Ndeupi waunosarudza?
Tariro, wakasarudza aporo panzvimbo yebasa. Iyo apuro ine mapurogiramu makumi mapfumbamwe nemakumi matanhatu uye mavitamini akawanda, fiber, uye phytochemicals. Iyo fiber iri mumapuro ichazadza dumbu rako uye ichakuchengetedza iwe kuguta kusvika kwemanheru.
Mupiro une makori. Mafuta akawanda. Ichokwadi, mari yacho ine makirogiramu anodarika 200, asi haina michina yakawanda. Pane chete gramu imwe ye fiber - haizokuchengetedze iwe uzere zvakare. Kudya sutari donut kunogona kutungamirira nyore kudya imwe yechipiri, pamwe pamwe nechetatu. Zvechokwadi zvinonakidza zvakanaka, asi muviri wako unogona kubhadhara mari yakawanda gare gare, nokuda kwekugutsikana uku nokukurumidza.
Enzanisa uwandu hwemhando yekushandisa uchishandisa nhamba yemakoriyamu muzvokudya kuburikidza nekuyera kana kuti izwi, kana kushandisa shanduro yemukati . Somuenzaniso, fanisa mukombe wetiroti zvimedu kune vanokonzera munyu.
Zvose zvinodya zvinokwana makori 50, asi karoti dzine zvakawanda zvinovaka muviri kune imwe nhamba yemakori. Maroti acho ane uturu hwakaoma; izvo zvinokonzera simba-dense.
Kunzwisisa chimiro chakakosha kunokosha kuvanhu vane kuyerwa-kurasikirwa kudya. Zvokudya zvakaderera mumakirori, asi zvakanyanya mufiber uye mamwe mavitamini, zvinogona kukubatsira kuti ureruke .
Nutrient-Dense Superfoods
Iwe unogona kunge watoona kubva kumifananidzo iyo michero yakajeka uye michero yakawanda mukukunda muhuwandu hwehutano. Ichi ndicho chikonzero chizhinji michero nemiriwo zvakagadzirirwa semafuta. Karoti, tomato, broccoli, kare , sipinashi, maabri, maapuro, cherries, maramba nemarangi zvose zvinotyisa.
Mimwe michero yakawanda yezvokudya-yakasvibisa inosanganisira saumoni, tuna, toro, mazai emakungwa asina kukwana, oatmeal, uye zviyo zvakakwana, soy, yakaoma bhandi jecha kunyange zvimwe zvokudya zvakasimbiswa. Kune rumwe rutivi, simba-dense, chikafu chekudya zvakashata chinosanganisira zvinhu zvakakwirira muhuga uye mafuta zvakadai sechingwa chakachena chakachena, pasta, pastries, kushandiswa kwezvokudya zvemasikati uye cheeses, ice cream, candy, soda, mbatata chips uye chips chips. Mune mamwe mazwi, kudya zvisina kudya.
Kusarudza zvikafu zvinokonzera mishonga panzvimbo yegoroka zvakanaka chaizvo kana iwe uchigara pamakona echitoro, uko mazvigadzirwa, nyama itsva dzakashata, dairy yakaderera-mafuta uye zvinhu zvitsva zvebheka zvinowanikwa. Zvokudya izvi zvitsva zvingava zvakadhura kudarika simba-dense zvakapetwa zvekudya, asi iwe unotenga zvimwe zvokudya zvinoenderana nemutengo iwoyo.
Vatengi vakawanda vanosarudza zvimwe zvekudya zvakaiswa muhomwe kuti zvive nyore, asi iwe unogona kugadzirisa sarudzo dzakanaka nemishonga iyoyo - ingoverenga mavara.
Uchawana mazita Ezvokudya zveNutrition pamashure kana pamativi emapakiti. Tarisa hukuru hwekushandira, cherechedza nhamba yemakoriyumu pakushumira uye ona huwandu hwe fiber, vitamini, calcium , uye iron .
Zvokudya zvakakanyiwa zvine humwe huri nani huri huwandu hweakoriyori, huwandu hwemiti, uye zvishoma pasi sodium ndiyo inokunda.
Kudya chikafu-chikafu chekudya kuchaita kuti uve kuwana mishonga uye hazvizokusiyi uchinzwa nzara gare gare. Kusarudza zvokudya zvekudya zvine utachiona kunogona kuva tsika. Kana ukangonzwisisa kuti ndezvipi zvikafu zvinowedzera mishonga yakawanda, zvese zviri nyore. Ingoyeuka kuti zvokudya zvaunodya zvingakanganisa utano hwako nenzira huru.
Kuva noutano hwakanaka kana husina kunaka? Sarudzo ndeyako.
Ndirini Ndingada Matsi-Dense Zvokudya?
Vanhu vane uremu hunodikanwa vanoda zvimwe zvekudya-mashomanana kuti vaone kuti vari kuwana makorikwani akakwana kuti vawane uremu. Zvokudya zvine simba uye zvine simba-zvakanyanyisa zvinosanganisira zvokudya zvakadai sepanut butter , michero yakaomeswa , mishonga yemashizha, uye cheese.
Sources
Darmon N, Darmon, M, Soroti M, Drewnowski A. "Muyero wehutano hwemiriwo nemichero: zvinovaka muviri nekoriori uye muviri nemari imwechete." J Ndokudya Assoc. 2005 Dec; 105 (12): 1881-7. http://www.andjrnl.org/article/S0002-8223(05)01552-X/abstract.
Ledikwe JH, Blanck HM, Khan LK, Serdula MK, Seymour JD, Tohill BC, Rolls BJ. "Kuderedza-simba-simba-density diet zvinobatanidza nehupamhi hwekudya kwevanhu vakuru muUnited States." J Ndokudya Assoc. 2006 Aug; 106 (8): 1172-80. http://www.andjrnl.org/article/S0002-8223(06)00889-3/abstract.
Drewnowski A. "Chirevo chezvokudya zvinovaka muviri: kutarisa kuwandisa kwehuwandu hwemhando." Am J Clin Nutriti. 2005 Oct; 82 (4): 721-32. http://ajcn.nutrition.org/content/82/4/721.abstract.