Idya Zvakarurama Kuchinja Muviri Wako, Utano, uye Upenyu
Zvokudya zvatinodya zvinoita basa rinokosha mukutarisa kwedu uye kunzwa. Kudzidzira nguva dzose kunokosha asi maererano nekutsvakurudza, kudya kunovaka muviri kunonyanya kukanganisa mafungiro edu . Kushandisa zvokudya semishonga yedu yakave musoro unozivikanwa wekuvandudza utano.
Mamiriro acho zvino kuisa pfungwa pakudya kwakanaka kwezvokudya sechinangwa chekuita muviri. Apo kudya kwakanaka kunoita kuva mararamiro, tine utano uye tinofara. Kudya zvakanaka kunotibvumira kuderedza mafuta emuviri, kurasikirwa nemazana mapaundi, kunzwa zvakanyanya kuva nechivimbo uye kuderedza ngozi yedu yekurwara.
Zvidzidzo zvenguva refu zvinoratidza kudya kwakagadzikana kwezvokudya sechikamu chakakosha chezvirongwa zvedu zvekufananidzira. Vamwe vanachiremba vari kudzidzisa utano hwakanaka hupenyu / mararamiro senzira yekuvandudza hutano huse hwekuderedza kuneta uye zvirwere zvakabatana.
Zvokudya Ndiyo Mushonga Wedu
Zvokudya-zvinyoro-dense zvekudya kana zvikafu zvinotapira zvinosanganisira maperembudzi ane simba, maharokheni, uye mafuta anokosha kuhutano hwedu. Superfoods inopfuma yemavhithamini, mineral, uye antioxidants.
Antioxidants inoratidzirwa kuderedza kupisa mumuviri wedu kutibatsira kurwisa zvirwere uye kurwara. Kuvhiringidzwa kunonzi ndiyo inokonzera zvirwere zvakawanda. Simba rinorwisa antioxidants mumashizha ane mashizha nemiriwo, somuenzaniso, kubatsira kubvisa muviri uchibvisa makemikari anokuvadza.
Zvimwe zvinotapira zvinokonzera mishonga inowedzera metabolism yedu yakawanda inopisa mafuta. Tsvuku tsvuku ine chimiro chinonzi capsaicin chinoratidzwa kuti chiwedzere chiyero chatinopisa mafuta emuviri.
Kudya zvokudya zvine utano hakungobatsiri kungovandudza mararamiro edu asiwo kunotibatsira kuti tive nekusvika zvinangwa zvehutano.
Ko Quercetin Rich Foods Inobatsira Sei?
Quercetin is antioxidant ine simba inowanzoitika mune zvakasiyana-siyana zvekudya kwezvirimwa. Ichokwadi, quercetin tsvakurudzo inoratidzira kuva imwe yezvinonyanya kupikisa zvinokonzera utano.
Vatambi vakawanda vanowedzera ne quercetin kuti kuderedza kusuruvara kwemasumbu kunokonzerwa nokushanda kwakasimba. Maererano nekuongorora kwakabudiswa muInternational Journal of Preventative Medicine, quercetin supplementation yakavandudza kutamba kwemitambo , kuwedzera kwemaitiro emagetsi uye kuonda kwevatambi.
Zvokudya zvinotevera ndizvo zvinobva pfuma ye quercetin:
- Apples
- Anyanisi
- Broccoli
- Zviyo
Wedzerai Metabolism Yenyu Zvakanaka
Mafuta enyu anonyanya kunaka haasi kuuya muhombodo asi nokudya zvokudya zvine zvimwe zvikamu. Tinokwanisa kuwedzera muzinga wekuti tisa mafuta zvakasikwa maererano nekutsvaga kwekudya.
Kudya zvokudya zvinokurudzira nekuvandudza mafuta zvinopisa zvinotitibatsira kutapudza mafuta zvakanyanya. Kuwedzera mastabolism kukurudzira kudya kuchava kuwedzera kwakakwana kune yako iripo yekugadzirira uye chirongwa chekudya.
Zvokudya zvinotevera zvinoratidzirwa kuwedzera mararamiro edu:
- Hot peppers (inoshanda sechinhu chipsaicin)
- Green tea (inoshanda chikamu caffeine)
- Kofi yakasviba (inoshandiswa kuisa caffeine)
- Mvura inotonhora (500 ml yemvura zuva nezuva yakawedzera kuwandisa kwemafuro ne30%)
- Zvose zviyo (kubatsira chikamu fiber uye iron)
- Yogurt (kubatsira rubatsiro rwechilcium uye probiotics)
- Maapulo (anobatsira chikamu chefiber)
- Nuts uye mbeu (kubatsira chikamu chinokosha mafuta akawanda)
- Fatty hove (kubatsira chikamu Omega-3 fatty acids)
Peanut Butter is Superfood
Peanut butter saka zvinoitika kuva nhamba imwe yemitambo yezvokudya zvinonaka. Inemafuta ane utano, chikafu-dense uye inoratidzirwa kuti ipe simba rinogara kwenguva refu kuti rive rakanakisa mutambo.
Kusarudza zvisikwa kana zvekugadzira bhinzi bhinzi rinokurudzirwa kuti usapinda shuga yakawedzerwa uye mazvigadziro. Peanut butter yakakwirira mu fiber uye inobatsira zvikuru yemiti yemaprotheni. Iyo inewowo niacin, folate, vitamin E uye zvimwe zvibereko zvinokosha nemaminerari.
Peanut butter ine mishonga yakanakisisa uye inopa simba rekugara pa 90 makorikiti pa 2 kikapu chekushumira. Iinewo magiramu manomwe emapurotini nema ounce akaenzaniswa nemamwe makungu anongopa 4 gramu. Kuwana mapuroteni anokwana zvakakosha pakukura kwemisumbu.
Iyo yakaderera mumafuta akazara uye cholesterol ichiita kuti ive zvokudya zvine utano hwemwoyo. Kutsvakurudza kunoratidza kudya 1.5 maundi epepanut butter pazuva kunogona kuderedza ngozi yehosha yemoyo.
Chii chinonzi Fitness Foods?
Izwi rokuti kusimba kwezvokudya kunogona kushandurana nema superfoods. Kudya kudya kunowedzera mune zvekudya zvakakwana kunokosha kune utano hwedu. Kuwedzera kudya kunovaka muviri uye kuziva kuti zvinorevei izvi zvinokosha pakuwana muviri wakaonda uye wakagwinya.
Izvi zvinotevera urongwa hunofadza hwezvokudya zvepamusoro pakati pevanofarira fitness:
- Oats (yakakwirira mufiber, inovandudza kudya / kuwedzera metabolism)
- Mazai (protein source, kuvaka musisi)
- Greens (antioxidants, inoderedza kupisa)
- Maapulo (antioxidants, anoderedza kupisa / kuwedzera metabolism)
- Mafuta anorema / hove (amino acids, protein source, musimba musimba)
Is Coffee Healthy kana kuti Kwete?
Tinofanira kunwa kofi here? Uyu mubvunzo unozivikanwa uye kunyange isiri iyo yakanakisisa yekunwa kune vamwe, zvidzidzo zvese zvinoratidza kofi sekubatsira kune utano hwedu uye hutano .
Kofi ine antioxidants asiwo caffeine. Caffeine iyo inowanzoita kuti munhu awedzere kutengesa muviri. Vatambi vakawanda vari kushandisa kofi sewaini inotangisa kushanda kuti vabatsirwe kubva pane izvi. Dhigirii kusvika pakuenzanisa (1-2 makapu) ekofi inoratidzirwa kuti iwedzere kuchinja mitambo.
Kunwa kofi yakasvibirira maminitsi makumi matatu musati maitiro ekurovedza muviri kunonzi kuva nemigumisiro yakanakisisa yeigogogenic. Zvinoratidzwa kuvandudza kutsungirira kwedu uye kunoita kuti tikwanise kushandisa nguva yakareba.
Kofi inoratidzwawo kuti ivandudze pfungwa dzedu dzepamusoro uye kuwedzera simba remhepo. Kufunga kwakachena kunokurudzira kushanda nekubudirira kunoshanda. Kofi inoratidzwawo kuti kuderedze kurwadziwa-kunokonzerwa nemarwadzo emuviri.
Kofi inewo simba rinorwisa antioxidants rinoratidzwa kuderedza chirwere chisingaperi uye chirwere. Dzidzo dzakaratidza iyo inobatsira vanhu vanotambura nechirwere chePasinson uye kuderedza kuitika kwezvinyorwa zveganda.
Nokuti caffeine inokurudzira, inokurudzirwa kuti uone chiremba wako kana iwe uine hutachiona hwehutachiona, uine pamuviri, wakaziva chirwere chepfungwa, kana kuti urikoti iwe usati wanwa kofi.
Idya Superfoods Zuva Nezuva
Superfoods inotora chikamu chinokosha pakuwana nekuchengetedza muviri wakanaka. Vanodya mishonga vanogona kusiyanisa mazita avo ezvokudya zvakanakisisa asi vanobvumirana kuti zvose zvinokosha. Kudya zvakasiyana-siyana zvekudya zvezuva nezuva zvinogutsa zvigadziriswa zvekudya zvehutano hwakanaka.
Tanga nehuwandu hwemashoko ehupamusoro pamusoro pehutano hwakanaka uye hutano hwakanaka:
- Oats (yakakwirira mu fiber, yakagadziridzwa kudya, utano hwemwoyo)
- Blueberries (antioxidants, inoderedza kupisa, kurwisa kenza)
- Maapulo (antioxidants, anoderedza kupisa, kuora muviri)
- Green tea (antioxidants, inowedzera metabolism, kuora muviri)
- Flaxseed (inokosha mafuta acids, inowedzera metabolism, inoderedza kupisa)
- Broccoli (antioxidants, kenza-kurwa, detox)
- Yogurt (calcium, probiotic, inovandudza digestion, bone utano)
- Olive mafuta (monounsaturated fatty acids (MUFAs) / utano hwemwoyo)
- Nyemba (yakakwirira mufiber, antioxidants, yakagadziridzwa uropi hunoita)
- Cinnamon (antioxidants, detox, spice healing)
> Sources:
> Di Noia J. Defining Powerhouse Zvibereko nemiriwo: Kuwedzera kwehuwandu hweMvura. Prev Chronic Dis . 2014; 11: 130390.
> Emilio Ros, Health Benefits of Nut Consumption, National Institutes of Health, 2010
> Erica R Goldstein et al., International Society of sport nutrition position stand: caffeine nekushanda, 1/27/10
> Journal of Clinical Endocrinology & Metabolism, Water-Induced Thermogenesis, Michael Boschmann, 7/2/13