15 matipi ekudzora uremu uye kurasikirwa nedumbu

Zvemukati

• 1. Idya mbishi uye zvakakwirira zvikafu zvefibre
• 2. Dzivisa zvinwiwa zvine shuga
• 3. Dzivisa kufaya
• 4. Dzivisa chikafu chakagadzirwa
• 5. Tanga kudya nendiro yesaladi
• 6. Dzidzira kurovedza muviri
• 7. Kurumidza metabolism
• 8. Idya zvishoma uye uchitsenga chikafu chako zvakanaka
• 9. Idya 6 kudya pazuva
• 10. Inwa mvura yakawanda
• 11. Dzivisa zvihwitsi
• 12. Deredza kudyiwa kwemafuta
• 13. Deredza kudyiwa kwehydrohydrate
• 14. Verenga zvinyorwa zvekutakura
• 15. Tevedza iwo matipi nenzira yenguva dzose

Kugadzira tsika dzakanaka dzekudya uye kudzidzira kuita chiitiko chemuviri matanho akakosha anobatsira pakurera uye nekuvandudza hupenyu. Kurera huremu nenzira ine hutano kune zvakawanda zvakanakira, sekuwedzera simba uye chimiro, kuvandudza kuzviremekedza, kudzora zvirinani kwenzara nekusimbisa immune system.

Iyo chaiyo nzira yekudzora huremu nenzira ine hutano uye kuva nepadumbu dumbu ndeyekutsvaga kuraira kweanodya kuti aongorore zvakakwana hutano hwehurongwa nehurongwa hwekudya hwakaenderana nezvinodiwa nemunhu. Izvo zvakakoshawo kuti utsvage rubatsiro kubva kune wega murairidzi kuitira kuti chirongwa chekudzidzisa chiratidzwe zvinoenderana nechinangwa chaunoda kuzadzikisa. Aya mazano anotendera kufambira mberi uye nekusimudzira uremu nekufamba kwenguva.

Tarisa uone matipi gumi nemashanu ekudzikisa dumbu, kurasikirwa uremu uye kukodzera mumazuva mashoma:

1. Idya mbishi uye zvakakwirira zvikafu zvefibre

Mbishi, zvakapfuma-zvekudya zvinobatsira kugadzirisa ura mashandiro uye kugaya, kudzivirira kupatira. Uye zvakare, ivo vanokubatsira iwe kurasikirwa uremu nekuti ivo vanowedzera iko kunzwa kwekuguta. Dzinobatsirawo kuchengetedza hutumbu hwe microbiota hune hutano, kudzikisira njodzi yekutsamwiswa kwe "bowel syndrome", chirwere cheCrohn kana ulcerative colitis.

Mimwe mienzaniso yezvikafu zvine yakakwira fiber zvirimo mune oats, chingwa cheupfu, karoti mbishi, maapuro, maflakisi, nyemba, lettuce, magaka, mbeu dzechia, howa, mapere, sitirobheri, rasibheri, bhuruu, pakati pevamwe.

2. Dzivisa zvinwiwa zvine shuga

Zvinwiwa zvinwiwa zvakadai sezvidhakwa, zvinosanganisira mwenje uye zvinwiwa zvekudya, nemajusi ane maindasitiri anofanirwa kudzivirirwa, nekuti iwo anobatsira pakuunganidza mafuta padumbu, pamwe nemamwe matambudziko ehutano, akadai semakomba, kufutisa kana chirwere cheshuga, semuenzaniso .

3. Dzivisa kufaya

Chikafu chakabikwa chinofanirawo kudzivirirwa, nekuti mukuwedzera pakupa macalorie mazhinji, ivo vanowedzerawo huwandu hwehuwandu hwemafuta uye akazara, vachifarira kuwedzera kweLDL cholesterol, kuwedzera njodzi yehosha yemoyo, gomarara, chirwere cheshuga uye kufutisa, nekuda kuunganidza kwaro mumuviri.

Izvo zvakanaka ndezvekugadzira chikafu chakabikwa, chakabikwa kana chakabikwa, uchishandisa zvinonhuwira zvakasikwa, senge zvinonhuwirira mishonga uye mhiripiri kuwedzera munuhwi muchikafu.

4. Dzivisa chikafu chakagadzirwa

Izvo zvakakosha kuti usapedza kudya masukisi senge ketchup uye mayonnaise, semuenzaniso, pamusoro pechikafu chakaomeswa nechando kana zvimwe zvigadzirwa zvakagadzirwa, sezvo izvi zvekudya zvine munyu wakawanda uye zvichisimudzira kuchengetwa kwemvura, zvichiwedzera kunzwa kwekuzvimba. Uye zvakare, chikafu chakagadziriswa kazhinji chine zvakawanda zvinochengetedza mukuumbwa kwavo, izvo zvinogona kukuvadza hutano.

5. Tanga kudya nendiro yesaladi

Kutanga kudya neplate isina kudzika yesaradhi kana muto, inoshandira kuwedzera kunzwa kwekuguta uye kudzora chishuwo. Kudya peya kana apuro, ingangoita maminetsi makumi maviri pamberi pekudya kwemasikati uye kudya kwemanheru zvakare hunyanzvi hwekuwedzera kuguta uye kudzikisira chishuwo, sezvo iwo michero yakafuma nefibre, ichibvumira kuve nekudzikira muhuwandu hwechikafu chaunodya panguva yekudya kwako. chikafu chikuru.

6. Dzidzira kurovedza muviri

Kuita chimwe chiitiko chemuviri nguva dzose, pamusoro pekukubatsira iwe kurasikirwa uremu uye kudzikisa chiuno chakakomberedza, zvakare kunatsiridza kufamba kweropa, kugara zvakanaka uye kuzvivimba. Uye zvakare, zvinobatsira mukudzivirira kwezvirwere zvemoyo uye zvisingaperi, zvakaita seshuga, semuenzaniso. Heano maitiro ekuita matatu akareruka maekisesaizi pamba.

7. Kurumidza metabolism

Dzimwe nzira dzekuwedzera metabolism ndeyekushandisa tsvuku tsvuku, girini tii, ginger uye mvura yechando, nekuti izvi zvekudya zviri thermogenic uye zvinobatsira muviri kurasikirwa macalorie, kunyangwe kana munhu akamira akamira.

Svika pakuziva zvimwe zvekudya zve thermogenic kuti uderedze huremu.

8. Idya zvishoma uye uchitsenga chikafu chako zvakanaka

Kudya zvishoma nezvishoma, munzvimbo yakadzikama uye kutsenga chikafu chako zvakanaka zvinobvumidza kugutsikana kuti usvike kuhuropi hwako, zvichiratidza kuti mudumbu makazara. Kuwana uyu muitiro kunodzivirira kudya chikafu chakawandisa, uchifarira kuonda.

9. Idya 6 kudya pazuva

Izvo zvakanaka kuve nekudya kanenge katanhatu pazuva uye kutsenga chikafu chako zvakanaka. Kana uchidya zvishoma, uropi hunopihwa nguva yekunzwisisa kuti unotova nechikafu mudumbu uye unodzivirira munhu kudya zvakanyanya kupfuura zvakafanira. Uye zvakare, inowedzerawo nguva yekubata neyekuravira mabhureki, ichiwedzera kunzwa kwekuguta.

10. Inwa mvura yakawanda

Kunwa mvura yakawanda kunobatsira kubvisa huturu hwakaunganidzwa mumuviri uye kudiridza ura, kurongedza mashandiro aro. Inokurudzirwa kudya 2 kusvika ku2,5 L yemvura pazuva, uye inofanirwa kudyiwa pakati pekudya.

Vanhu vasina kujaira kunwa mvura, vanogona kuiravira nekuwedzera chidimbu chemoni kana cucumber, semuenzaniso, izvo zvaizovabvumidza kuti vawedzere kunwa kwavo zviri nyore.

Tsvaga humwe hutano hunobatsira hwemvura.

11. Dzivisa zvihwitsi

Iwe unofanirwa kudzivirira kudya chikafu chine shuga mukuumbwa kwavo, senge mashupu, makeke, ayizi kirimu kana machokoreti, semuenzaniso, uye kupa kufarira michero yemucitrus uye yakafuma mune fiber, iyo zvakare ine inotapira kuravira uye inobatsira kudzikisira chishuwo che kudya. zvihwitsi.

12. Deredza kudyiwa kwemafuta

Zvakakosha kudzivisa zvese zviwanikwa zvemafuta akawedzerwa, akadai semargarine, sausage, sausage, ganda rehuku kana mafuta enyama, semuenzaniso. Pane kudaro, iwe unofanirwa kudya chikafu chine mafuta anobatsira kumuviri, senge avocado, nzungu, olive olive kana hove.

13. Deredza kudyiwa kwehydrohydrate

Kuti uderedze huremu uye kurasikirwa nedumbu, haufanire kudya zvinopfuura kamwechete zvehydrohydrate chikafu chikafu pakudya. Semuenzaniso, kana munhu akadya mbatatisi, ivo havafanirwe kudya mupunga, chingwa kana pasita pakudya kumwe chete, asi panzvimbo pezvo, perekedza dhishi nesaladi kana miriwo, semuenzaniso.

14. Verenga zvinyorwa zvekutakura

Chinhu chakakosha kwazvo kune vanhu vanoda kudzikira uremu, kuverenga mavara ezvirimwa musupamaketi nokungwarira, usati watenga, kuitira kuti urege kuenda kumba nezvikafu zvine mafuta akawanda kana uine huwandu hwakawanda hweshuga kana mafuta akazara. Pamusoro pezvo, hanya inofanirawo kutorwa kunyangwe ruzivo rwuri pazita rwunoreva pasuru yese kana chikamu chete.

15. Tevedza iwo matipi nenzira yenguva dzose

Aya matipi anofanirwa kuteverwa zuva nezuva kuitira kuti muviri ujaire shanduko. Munhu anogona kuzviyera ega mazuva gumi, kuti arege kuunza kushushikana, asi zvinofanirwa kunge zviri panguva imwe uye pachiyero chimwe chete.

Uye zvakare, kuti uperekedze kuonda, zvakakosha kuyera chiuno netepi kuyera, uchipfuura iyo tepi pamusoro peguvhu uye kunyora pasi zvirevo kuti unzwisise zvirinani shanduko yekudzikisira uremu, kusvika wasvika pane chimiro chakanaka.

Ona mamwe matipi ehutano hwekudzikira uremu: