9 Yakakurumbira Kurasikirwa Kwehuremu Kudya Kuongororwa

Zvemukati

• 1. Kudya kwePaleo
• 2. Kudya kweVegan
• 3. Kudya Kwakaderera-Carb
• 4. Chikafu cheDukan
• 5. Iyo Yekupedzisira-Yakaderera-Mafuta Kudya
• 6. Kudya kweAtkins
• 7. HCG Kudya
• 8. Kudya kweZoni
• 9. Kutsanya Pakati Penguva
• Icho Chinokosha

Kune akawanda uremu kudya kwekudya kunze uko.

Vamwe vanotarisa pakuderedza kudya kwako, nepo vamwe vachirambidza macalorie, carbs, kana mafuta.

Sezvo vese vachizviti vakakwirira, zvinogona kuve zvakaoma kuziva kuti ndedzipi dzakakodzera kuyedzwa.

Ichokwadi ndechekuti hapana chikafu chimwe chakanakira munhu wese - uye zvinoshanda kwauri zvinogona kusashandira mumwe munhu.

Ichi chinyorwa chinoongorora mapfumbamwe anonyanya kufarirwa ekuderedza uremu uye nesainzi iri kumashure kwavo.

1. Kudya kwePaleo

Chikafu chepaleo chinoti iwe unofanirwa kudya izvo zvakafanana izvo zvakadyiwa nemadzitateguru ako anounganidza varimi vasati vatanga kurima.

Mufungo uyu ndewekuti zvirwere zvemazuva ano zvakawanda zvinogona kubatanidzwa nekudya kwekuMadokero nekudyiwa kwezviyo, zvemukaka uye zvekudya zvakagadziriswa.

Kunyangwe zvichikakavhiringika kuti chikafu ichi chinopa chikafu chimwe chete icho chakadyiwa nemadzitateguru ako, chakabatana nezvakanaka zvinoverengeka zvehutano.

Inoshanda sei: Chikafu chepaleo chinosimbisa chikafu chizere, mapuroteni akaonda, miriwo, michero, nzungu, uye mhodzi, nepo zvichikurudzira zvakagadziriswa chikafu, shuga, mukaka, uye zviyo.

Dzimwe shanduro dzinochinja-chinja dze paleo dhayeti zvakare dzinobvumidza dairy senge chizi uye mafuta, pamwe nematubhu akafanana nembatatisi uye mbatatisi.

Kuonda: Ongororo dzinoverengeka dzakaratidza kuti iyo paleo yekudya inogona kutungamira mukukosha kuonda uye kudzikisa chiuno kukura (,,,).

Muzvidzidzo, paleo dieters zvinobva zvadya mashoma mashoma carbs, akawanda mapuroteni, uye 300-900 mashoma macalorie pazuva (,,,).

Zvimwe zvakanaka. Kudya kwacho kunoratidzika kunge kunoshanda mukuderedza njodzi dzehosha yemwoyo, senge cholesterol, shuga yeropa, triglycerides yeropa, uye BP (,,).

Iyo yakadzikira: Chikafu chepaleo chinobvisa zviyo, nyemba, uye mukaka, izvo zvine hutano uye zvine hutano.

Chikafu chepaleo chinosimbisa chikafu chose asi chinorambidza zviyo nemukaka. Yayo mazhinji akawanda mabhenefiti ehutano anosanganisira kurasikirwa nekurema

2. Kudya kweVegan

Kudya kwevegan kunotadzisa zvese zvinogadzirwa zvemhuka zvine hunhu, zvakatipoteredza, kana zvikonzero zvehutano.

Veganism inosanganisirwa nekupokana nekushandisa mhuka uye hutsinye.

Inoshanda sei: Veganism ndiyo yakaoma fomu yekusadya nyama.

Pamusoro pekubvisa nyama, inobvisa zvemukaka, mazai, uye zvigadzirwa zvinogadzirwa nemhuka, zvakadai segelatin, huchi, albumin, whey, kasini, uye mamwe marudzi evhitamin D3.

Kuonda: Kudya kwevegan kunoratidzika kuve kunoshanda kwazvo pakubatsira vanhu kurasikirwa uremu - kazhinji pasina kuverenga macalorie - nekuti ayo akaderera kwazvo mafuta uye zvakakwirira fiber zvemukati zvinogona kuita kuti unzwe uzere kwenguva yakareba.

Kudya kwevegan kunogara kwakabatana nehuremu hwemuviri uye body mass index (BMI) zvichienzaniswa nezvimwe zvekudya (,,,,).

Imwe ongororo yemasvondo gumi nemasere yakaratidza kuti vanhu vari pachikafu chevegan vakarasika mapaundi 9.3 (4.2 kg) kupfuura avo vari pachikafu chinodzora. Boka revegan raibvumidzwa kudya kusvikira rizere, asi boka rekutonga raifanira kudzora macalorie ().

Zvisinei, koriori yekoriori, vegan kudya hakusi kushanda zvakanyanya pakurasikirwa nekurema kupfuura zvimwe zvekudya ().

Kurema kwehuremu pane vegan chikafu kunonyanya kusanganisirwa neakadzikira koriori kudya.

Zvimwe zvakanaka. Kudya kwezvirimwa-zvinodyiwa zvakabatana nenjodzi yakadzikira yehosha yemoyo, rudzi rwechipiri chirwere cheshuga, uye kufa nguva isati yakwana (,,,,).

Kudzikisira nyama yakagadziriswa kunogona zvakare kudzora njodzi yako yechirwere cheAlzheimer uye kufa nechirwere chemwoyo kana kenza (,,,,).

Iyo yakadzikira: Nekuti chikafu chevegan chinobvisa chikafu chemhuka zvachose, chinogona kunge chakaderera muzvakawanda zvinovaka muviri, zvinosanganisira vhitamini B12, vhitamini D, ayodini, ayoni, calcium, zinc, uye omega-3 fatty acids (,,,,).

Kudya kwevegan hakubatanidze zvese zvigadzirwa zvemhuka. Zvinogona kukonzera kuonda nekuda kwekudzikira kwekoriori kudya uchidzikisa njodzi yako yezvirwere zvakati.

3. Kudya Kwakaderera-Carb

Kudya kwakaderera-carb kwave kwakakurumbira kwemakumi emakore - kunyanya pakurasikirwa nehuremu.

Iko kune akatiwandei marudzi ezvikafu zvakaderera-carb, asi zvese zvinosanganisira kudzikisira kudya kwecarb kusvika 20-150 gramu pazuva.

Chinangwa chekutanga chekudya ndiko kumanikidza muviri wako kushandisa mamwe mafuta emafuta pane kushandisa macarbs sosi huru yesimba.

Inoshanda sei: Kudya kwakaderera-carb kunosimbisa huwandu husingaverengeke hweprotein nemafuta uchinyanya kudzikisira yako carb kudya.

Kana kudya kwecarb kwakadzikira kwazvo, mafuta acids anofambiswa muropa rako ndokuendeswa kuchiropa chako, uko mamwe acho anozoshandurwa kuita ketoni.

Muviri wako unogona kushandisa mafuta acids uye ketoni mukushaikwa kwe carbs sosi yayo yekutanga simba.

Kuonda: Ongororo dzakawanda dzinoratidza kuti kudya kwakaderera-carb kunobatsira zvakanyanya pakurasikirwa nehuremu, kunyanya muvanhu vakawandisa uye vakafutisa (,,,,).

Vanoratidzika kunge vanoshanda kwazvo pakuderedza mafuta ane dumbu ane njodzi, ayo anogona kuiswa mukati memitezo yako (,).

Vanhu pazvikafu zvakaderera-carb vanowanzosvika nyika inonzi ketosis. Ongororo dzakawanda dzinoona kuti ketogenic kudya kunotora zvakapetwa kaviri kurasikirwa kwekurema pane yakaderera-mafuta, koriori-inorambidzwa kudya (,,,).

Zvimwe zvakanaka. Kudya kwakaderera-carb kunowanzo kudzikisira kudya kwako uye kunoita kuti unzwe kushaya nzara, zvichikonzera kudzikisira otomatiki mukoriori kudya (,).

Zvakare, kudya kwakaderera-carb kunogona kubatsira akawanda akakosha ezvirwere, zvakadai seropa triglycerides, cholesterol mazinga, shuga zveropa, insulin, uye kuwedzerwa kweropa (,, 43,,).

Iyo yakadzikira: Kudya kwakaderera-carb hakukodzere munhu wese. Vamwe vanonzwa kukurira pavari asi vamwe vachinzwa kusuwa.

Vamwe vanhu vanogona kuwana kuwedzera kwe "yakaipa" LDL cholesterol ().

Mune zviitiko zvisingawanzoitika, kudya kwakaderera-carb kunogona kukonzera chakakomba mamiriro anonzi nondiabetic ketoacidosis. Aya mamiriro anoita kunge akajairika muvakadzi vanoyamwisa uye anogona kuuraya kana akasara asina kurapwa (,,,).

Zvisinei, kudya kwakadzika-carb kwakachengeteka kune ruzhinji rwevanhu.

Kudya kwakaderera-carb kunonyanyisa kudzora kudya kwecarb uye kusundidzira muviri wako kushandisa mafuta kuita mafuta. Ivo vanobatsira kuonda uye vanobatana kune akawanda mamwe mabhenefiti ehutano

4. Chikafu cheDukan

Kudya kweDukan iprotein-yepamusoro, yakaderera-carb uremu hwekudya chikafu chakakamurwa kuita zvikamu zvina - maviri mahuremu ekudzikira uye maviri ekuchengetedza zvikamu.

Unogara kwenguva yakareba sei muchikamu chimwe nechimwe zvinoenderana nehuremu hwaunoda kurasikirwa nahwo. Chikamu chimwe nechimwe chine maitiro ayo echikafu.

Inoshanda sei: Izvo zvinorema kurasikirwa zvikamu zvinoenderana nekudya zvisina muganho-mapuroteni chikafu uye zvinosungirwa oat bran.

Zvimwe zvikamu zvinosanganisira kuwedzera isiri-starchy miriwo inoteverwa neimwe carbs nemafuta. Gare gare, pachave neashoma uye mashoma mashoma akachena mapuroteni mazuva ekuchengetedza yako itsva huremu.

Kuonda: Mune kumwe kuongorora, vakadzi vanotevera chikafu chevaDukan vakadya vangangoita chiuru macalorie uye 100 magiramu eprotein pazuva uye vakarasikirwa avhareji yemapaunzi 33 (15 kg) mumavhiki masere kusvika masere ().

Zvakare, zvimwe zvakawanda zvidzidzo zvinoratidza kuti maprotein-epamusoro, akaderera-carb zvikafu zvinogona kuve neakakura kurasikirwa uremu mabhenefiti (,,,).

Izvi zvinosanganisira yakakwira metabolic rate, kuderera kwenzara mahormone ghrelin uye kuwedzera kwehuwandu hwakazara mahormone (,,,).

Zvimwe zvakanaka. Kunze kwekudzikira uremu, hapana zvakanyorwa zvakanakira chikafu chevaDukan mumabhuku esainzi.

Iyo yakadzikira: Iko kune kushomeka kwemhando yepamusoro kunowanikwa pane chikafu cheDukan.

Kudya kweDukan kunogumira ese mafuta uye carbs - zano risingabve pasainzi. Pane kupesana, kudya mafuta sechikamu cheyakanyanya-mapuroteni chikafu chinoita kunge kunowedzera metabolic chiyero ichienzaniswa neyese yakaderera-carb uye yakaderera-mafuta kudya ().

Chii chimwezve, nekukurumidza uremu hunowanikwa neakakomba macalorie ekudzivirira anowanzo kukonzera yakakosha mhasuru kurasikirwa ().

Kurasikirwa kwemhasuru uye kudzvinyirira kwakanyanya kwekoriori kunogona zvakare kukonzera muviri wako kuchengetedza simba, zvichiita kuti zvive nyore kwazvo kudzoreredza uremu mushure mekurasikirwa nawo (,,,).

Kudya kweDukan hakuna kuyedzwa muhunhu hwevanhu zvidzidzo. Kudya kwacho kunogona kukonzera kuonda, asi zvakare kunogona kudzora metabolism yako uye kuita kuti iwe urasikirwe nemhasuru pamwe chete nemafuta akawanda.

5. Iyo Yekupedzisira-Yakaderera-Mafuta Kudya

Kudya-kwakaderera-mafuta kudya kunodzivirira kudyiwa kwako kwemafuta kusvika pasi pegumi muzana yezuva nezuva macalorie.

Kazhinji, kudya kwakaderera-mafuta kunopa kwakatenderedza makumi matatu muzana emakoriori ayo semafuta.

Zvidzidzo zvinoratidza kuti kudya uku hakubatsiri pakurasikirwa nehuremu munguva refu.

Vatsigiri veyakanyanya-yakaderera-mafuta chikafu vanoti izvo zvetsika zvakaderera-mafuta kudya hakuna kudzikira zvakakwana mumafuta uye kuti kudya kwemafuta kunoda kugara pasi pegumi muzana muzana macalorie kuburitsa hutano mabhenefiti uye kuonda kurasikirwa.

Inoshanda sei: Chikafu chemafuta-chakaderera-mafuta chine 10% kana mashoma macalorie kubva kumafuta. Kudya kwacho kunonyanya kudyarwa uye kune yakatemwa inodya zvigadzirwa zvemhuka ().

Naizvozvo, inowanzo kuve yakakwira kwazvo muma carbs - akakomberedza 80% yemacalorie - uye yakaderera mumapuroteni - pa10% yemakori.

Kuonda: Kudya uku kwakaratidza kuti kwakabudirira kwazvo pakurasikirwa nehuremu pakati pevanhu vakafutisa. Mune kumwe kuongorora, vanhu vakafutisa vakarasa avhareji yemakirogiramu makumi mana nemazana matanhatu (63 kg) pane chikafu chine mafuta mashoma ().

Kumwe kudzidza kwemavhiki masere nechikafu chine 7-14% mafuta kwakaratidza paavhareji uremu hwemapaundi 14.8 (6.7 kg) ().

Zvimwe zvakanaka. Zvidzidzo zvinoratidza kuti Ultra-yakaderera-mafuta kudya kunogona kuvandudza huwandu hwengozi dzechirwere chemoyo, kusanganisira kukwira kweropa, cholesterol yakawanda, uye mamaki ekuzvimba (,, 71,,,).

Zvinotoshamisa kuti ichi chakakwirira-carb, kudya kwakaderera-mafuta kunogona zvakare kutungamira mukukosha kwakanyanya kwerudzi rwechipiri chirwere cheshuga (,,,).

Uyezve, zvinogona kudzora kufambira mberi kwe multiple sclerosis - chirwere chemoto chinokanganisa huropi hwako, musana, uye maziso emaziso mumaziso (,).

Iyo yakadzikira: Kurambidzwa kwemafuta kunogona kukonzera matambudziko enguva refu, sezvo mafuta achitamba akawanda anokosha mabasa mumuviri wako. Izvi zvinosanganisira kubatsira kuvaka mameseji esero uye mahormone, pamwe nekubatsira muviri wako kutora mavhitamini ane mafuta.

Zvakare, iyo yekupedzisira-yakaderera-mafuta kudya kunogumira kudya kwevakawanda zvine hutano chikafu, kushomeka kwakasiyana, uye kwakanyanya kuomarara kunamatira.

Chikafu che-low-low-fat chikafu chine pasi pegumi muzana muzana yemakori ayo kubva kumafuta. Iyo inogona kukonzeresa kurasikirwa kwekurema uye inogona zvakare kuve inoyevedza mabhenefiti echirwere chemoyo, mhando 2 chirwere cheshuga, uye multiple sclerosis.

6. Kudya kweAtkins

Chikafu cheAtkins ndicho chinonyanya kuzivikanwa pasi-carb uremu hwekudya.

Vatsigiri vayo vanoomerera kuti iwe unogona kudzikisa huremu nekudya yakawanda mapuroteni nemafuta sezvaunoda, chero bedzi uchidzivirira carbs.

Chikonzero chikuru nei kudya kwakaderera-carb kuchikosha pakurasikirwa nehuremu ndechekuti ivo vanoderedza kudya kwako.

Izvi zvinoita kuti iwe udye mashoma macalorie pasina kufunga nezvazvo (,).

Inoshanda sei: Chikafu cheAtkins chakakamurwa kuita zvikamu zvina. Inotanga neyakagadziriswa chikamu, panguva iyo iwe yaunodya pasi pegiramu makumi maviri e carbs pazuva kwevhiki mbiri.

Izvo zvimwe zvikamu zvinosanganisira zvishoma nezvishoma kudzoreredza zvine hutano carbs kumashure mukudya kwako sezvaunosvika padanho rako rehuremu.

Kuonda: Chikafu cheAtkins chakadzidzwa zvakanyanya uye chakawanikwa chinotungamira kukurumidza kurasikirwa uremu pane kudya kwakaderera-mafuta (,).

Zvimwe zviongorori zvinocherekedza kuti kudya kwakaderera-carb kunobatsira kwazvo pakurasikirwa nekurema. Ivo vanobudirira zvakanyanya mukuderedza mafuta emudumbu, mafuta ane njodzi zvakanyanya anozvivhara mudumbu rako (,,,,,,,).

Zvimwe zvakanaka. Ongororo dzakawanda dzinoratidza kuti kudya kwakaderera-carb, senge kudya kweAtkins, kunogona kudzora zvinhu zvakawanda zvine njodzi kuzvirwere, zvinosanganisira ropa triglycerides, cholesterol, shuga yeropa, insulin, uye BP (,, 43,,).

Zvichienzaniswa nezvimwe zvekurema zvekudya, kudya kwakaderera-carb zvakare kuri nani kugadzirisa shuga yeropa, "yakanaka" HDL cholesterol, triglycerides, uye mamwe mamaki ehutano (,).

Iyo yakadzikira: Sezvinoita zvimwe zvakaderera-carb kudya, iyo Atkins kudya kwakachengeteka uye kune hutano kune vanhu vazhinji asi kunogona kukonzera matambudziko muzviitiko zvisingawanzoitika.

Chikafu cheAtkins chakaderera-carb uremu hwekudya. Inoshanda pakuderedza uremu asi zvakare ine mabhenefiti kune akawanda zvimwe zvirwere zvinenjodzi.

7. HCG Kudya

Kudya kweHCG kudya kwakanyanyisa kunoitirwa kukonzera kurasikirwa nekurema nekukasika kusvika pa1-2 pondo (0.45-1-1 kg) pazuva.

Vatsigiri vayo vanoti inowedzera metabolism uye kurasikirwa kwemafuta pasina kukonzera nzara (,).

HCG (yemunhu chorionic gonadotropin) ihormone iripo pamatanho epamusoro panguva yekutanga kubata.

Iyo inotaurira muviri wemukadzi kuti une nhumbu uye inochengetedza kugadzirwa kwemahormone ayo akakosha mukukura kwechifetus. Yakave ichishandiswa kurapa nyaya dzekubereka ().

Inoshanda sei: Kudya kwacho kwakakamurwa kuita zvikamu zvitatu. Pakati pechikamu chekutanga, unotanga kutora HCG zvinowedzera.

Pakati pechikamu chechipiri, iwe unoteedzera yekupedzisira-yakaderera-koriori chikafu che chete mazana mashanu macalorie pazuva, pamwe neHCG yekuwedzera madonhwe, mapiritsi, majekiseni, kana mapiritsi. Chikamu chekudzikira chinoremerwa chemavhiki matatu kusvika matatu panguva.

Muchikamu chechitatu, unomira kutora HCG uye zvishoma nezvishoma uwedzere kudya kwako.

Kuonda: Kudya kweHCG kunokonzeresa kurasikirwa, asi ongororo dzinoverengeka dzinopedzisa kuti kuonda kunokonzerwa neiyo yekupedzisira-yakaderera-koriori chikafu chega - kwete iyo HCG hormone (,,,).

Uyezve, HCG haina kuwanikwa ichideredza nzara.

Zvimwe zvakanaka. Kunze kwekudzikira uremu, hapana zvakanyorwa zvakanakira chikafu cheHCG.

Iyo yakadzikira: Kufanana nezvakawanda zvimwe zvekupedzisira-zvakaderera-macalor kudya, iyo HCG yekudya inogona kukonzera kurasikirwa kwemhasuru, izvo zvinoguma nekudzikisira kugona kupisa macalorie ().

Kudzivirirwa kwakanyanya kwakadai kwekoriori kunowedzera kudzikamisa huwandu hwemacalorie unopisa muviri wako. Izvi zvinodaro nekuti muviri wako unofunga kuti iri kuziya nenzara uye nekudaro kuyedza kuchengetedza simba ().

Uye zvakare, zvigadzirwa zvakawanda zveHCG pamusika zvitsotsi uye hazvina chero HCG. Majekiseni chete ndiwo anokwanisa kukwidza huwandu hweropa hwehomoni iyi.

Uyezve, kudya kwacho kune zvakawanda zvinokanganisa, kusanganisira kutemwa nemusoro, kuneta, uye kushushikana. Iko kune zvakare mushumo mumwechete wemukadzi ari kuvandudza kuwanda kweropa, zvingangodaro zvichikonzerwa nechikafu ().

Iyo FDA haifarire chikafu ichi, ichichiti chine njodzi, chisiri pamutemo, uye chitsotsi ().

Chikafu cheHCG chinokurumidza kurasikirwa uremu chikafu. Izvo hazvina kubva pane chero humbowo hwesainzi uye zvinogona kudzora metabolic chiyero uye zvichikonzera kurasikirwa kwemhasuru, kutemwa nemusoro, kuneta, uye kushushikana.

8. Kudya kweZoni

Iyo Zone Diet ndeye yakaderera-glycemic mutoro wekudya iyo iwe unogumira carbs kusvika 35-45% yemazuva ese macalorie uye mapuroteni nemafuta kusvika ku30% yega ().

Inokurudzira kudya chete carbs ine yakaderera glycemic index (GI).

Iyo GI yechikafu fungidziro yekuti yakawanda sei inomutsa yako eropa glucose mazinga mushure mekushandisa.

Iyo Zone Diet yakatanga kugadziridzwa kudzikisa kudya-kunokonzerwa nekuzvimba, kukonzera kuonda, uye kudzikisa njodzi yako yezvirwere zvisingaperi ().

Inoshanda sei: Iyo Zone Diet inokurudzira kuenzanisa kudya kwega kwega ne 1/3 protein, 2/3 michero ine mavara uye maveji, uye dash yemafuta - ayo ari monounsaturated mafuta, akadai seorivhi yemafuta, avocado, kana maamondi.

Iyo zvakare inoganisira yakakwira-GI carbs, senge mabhanana, mupunga, uye mbatatisi.

Kuonda: Zvidzidzo pane zvakaderera-GI zvikafu zviri zvisingawirirane. Nepo vamwe vachiti kudya kunosimudzira kuonda uye kunoderedza kudya, vamwe vanoratidza kushomeka kushoma kana uchienzaniswa nezvimwe zvekudya (,,,).

Zvimwe zvakanaka. Kubatsira kukuru kwekudya uku ndiko kuderedzwa kwenjodzi yezvirwere zvemoyo, senge yakaderedzwa cholesterol uye triglycerides (,,,,).

Imwe ongororo inoratidza kuti iyo Nzvimbo Kudya kunogona kuvandudza kudzora kweshuga muropa, kudzikisa chiuno chakatenderedza, uye kudzikisa kusingaperi kusazvimba muvanhu vakafutisa kana vakafutisa vane mhando 2 yeshuga ().

Iyo yakadzikira: Chimwe chezvipingamupinyi zvishoma zvechikafu ichi ndechekuti inoganhurira kudyiwa kweanowanikwa macarb hutano, senge mabhanana uye mbatatisi.

Iyo Zoni Kudya idiki-GI chikafu. Zvidzidzo pahuremu hwayo hwekurasikirwa hazvienderane, asi kudya kunovandudza akawanda akakosha mamaki ehutano uye kunoderedza njodzi yako yechirwere chemwoyo.

9. Kutsanya Pakati Penguva

Kutsanya kuri pakati nepakati kunotenderera muviri wako pakati penguva dzekutsanya nekudya.

Panzvimbo pekurambidza chikafu chaunodya, zvinodzora kana uchizvidya. Nekudaro, inogona kuoneka seyakawanda yemhando yekudya pane chikafu.

Nzira dzakakurumbira dzekuita nguva yekutsanya ndeidzi:

• Iyo 16/8 nzira: Inosanganisira kusvetuka kudya kwemangwanani uye kudzora kudya kwako kwemazuva ese kusvika maawa masere, uchizotsanya kwemaawa gumi nematanhatu ezuva racho.
• Iyo yekudya-mira-idya nzira: Inosanganisira 24-awa yekutsanya kamwe kana kaviri pavhiki pane asiri akateedzana mazuva.
• Chikafu che5: 2: Pamazuva maviri asiri akateedzana evhiki, unoregedza kudya kwako kusvika mazana mashanu- mazana matanhatu emakoriori. Iwe hautenderi kutora mazuva mashanu asara.
• Chikafu chevarwi: Idya zvishoma michero miriwo nemiriwo masikati uye kudya kumwe kukuru usiku.

Inoshanda sei: Kutsanya kuri pakati nepakati kunowanzo shandiswa pakurasikirwa nehuremu nekuti kunotungamira kune irinyore karori.

Zvinogona kuita kuti iwe udye mashoma macalorie akazara - sekureba sekunge iwe usingawedzerwe nekudya zvakanyanya zvakanyanya panguva yekudya nguva.

Kuonda: Kutsanya kwepakati nepakati kunowanzove kwakabudirira kwazvo pakurasikirwa nehuremu. Izvo zvakaratidzirwa kukonzera kuonda kurasikirwa kwe3-8% mukati menguva yemavhiki e3-24, inova yakawanda kana ichienzaniswa nezvizhinji zvekudya zvekurema (,).

Pamusoro pekukonzeresa kushomeka kwemhasuru pane yakajairwa koriori, inogona kuwedzera yako metabolic rate ne3.6-14% munguva pfupi (,,,).

Zvimwe zvakanaka. Kutsanya kwenguva pfupi kunogona kudzora mamaki ekuzvimba, cholesterol mazinga, eropa triglycerides, uye mashuga eropa (,,,).

Uyezve, kutsanya kwepakati nepakati kwakabatanidzwa nekuwedzera kwehuwandu hwekukura kwehomoni (HGH), kunatsiridza insulin senzwi, kunatsiridza kugadziridzwa kwemaseru, uye kushandurwa kwemajini (,,,,).

Zvidzidzo zvemhuka zvakare zvinoratidza kuti zvinogona kubatsira maseru matsva ehuropi kukura, kurebesa hupenyu, uye kudzivirira kubva kuchirwere cheAlzheimer nekenza (,,,).

Iyo yakadzikira: Kunyangwe kutsanya kwepakati nepakati kwakachengeteka kune vanhu vakaguta uye vane hutano vanhu, hazvienderane nemunhu wese.

Zvimwe zvidzidzo zvinoratidza kuti hazvibatsire vakadzi sezvazviri kuvarume (,).

Uye zvakare, vamwe vanhu vanofanirwa kudzivirira kutsanya, kusanganisira avo vanoziva kudonha mumazinga eshuga eropa, vakadzi vane nhumbu, vanaamai vanoyamwa, vachiri kuyaruka, vana, uye vanhu vasina kudya kwakakwana, vasina huremu, kana kushomeka kwehutano.

Kutsanya kuri pakati nepakati kunoita kuti muviri wako utenderere pakati pekutsanya nekudya. Iyo inoshanda kwazvo pakurasikirwa nehuremu uye yakave yakabatanidzwa kune akawanda hutano mabhenefiti.

Icho Chinokosha

Iko hakuna akakwana uremu hwekudya.

Kudya kwakasiyana kunoshandira vanhu vakasiyana, uye iwe unofanirwa kutora imwe inokodzera mararamiro ako uye manakiro.

Kudya kwakanakira iwe ndiko kwaunonamira kwazviri mukufamba kwenguva.