9 mabhenefiti ekudya zvine hutano uye nemaitiro ekuzviita

Zvemukati

• Ungaita sei kudya kunovaka muviri
• Edza ruzivo rwako rwechikafu
• Edza ruzivo rwako!

Kudya kune hutano uye kwakaringana, kwakazara mavitamini uye zvicherwa, zvichiperekedzwa nemuitiro wekurovedza muviri nguva dzose, zvinogona kuunza mabhenefiti akati wandei ehutano, senge kudzora uremu, kuita mashandiro ebasa, kuwedzera ndangariro nekusimbisa, kusimbisa immune system uye kudzivirira zvirwere .

Nekudaro, kuvimbisa mabhenefiti aya, zvakakosha kuti munhu anwe mvura yakawanda mukati mezuva, dzivisa zviwitsi uye chikafu chakakangwa, kuderedza kunwa kwezvinwiwa zvinodhaka uye kuenzanisa huwandu hwemakabohydrate, mapuroteni nemafuta zuva rese, zvinogona ive inonakidza kuve nekutarisisa neyeanodya kuti ave nechokwadi chekuti mavitamini nemamineral ese akakosha kuti mashandiro akanaka emuviri ari kudyiwa.

Nekudaro, mamwe mabhenefiti akakosha ekudya zvine hutano ndeaya:

1. Inovimbisa simba rakawanda kuita zviitiko zvezuva nezuva uyezve kuda kuita kurovedza muviri;
2. Inodzivirira zvirwere zvinotapukira, sezvo chikafu chine hutano uye chakaringana chiri kukwanisa kusimudzira kuvandudzwa kwebasa remasoja emuviri, zvichibatsira kudzivirira uye kurwisa hutachiona zvakanyanya;
3. Inoderedza njodzi yezvirwere zvisingaperi, senge chirwere chemwoyo uye chirwere cheshuga, semuenzaniso, sezvo chikafu chine mavitamini akawanda, zvicherwa uye faibha zvinogona kubatsira kudzora mwero wecholesterol neshuga yeropa, kudzivirira zvirwere;
4. Inokurudzira kukura kwetishu nekuvandudza, kunyanya yemabhonzo, ganda uye mhasuru, uye, nekudaro, ine basa rakakosha mukukura kwemwana uye mukuita kwemhasuru kuwanda uye kuonda;
5. Inovandudza mashandiro uye kusangana, nekuti inofarira kushanda kwakakodzera kwendangariro uye nehurongwa hwese hwetsinga;
6. Inopa mamwe maitiro, sezvo zvichibatsira kuvandudza mashandiro emetabolism, mukuwedzera pakabatana zvakananga nesimba rinopihwa kumuviri nechikafu;
7. Inodzora kugadzirwa kwehomoni, kuita mukudzivirira kwezvirwere zvine chekuita nehutachiona uye kubereka, semuenzaniso;
8. Inobatsira kudzivirira kukwegura kusati kwasvikaIzvi zvinodaro nekuti chikafu chakazara mu antioxidants chinobatsira kurwisa mahara radicals mumuviri, zvichipa kuoneka kuri nani kweganda uye kunonoka kuoneka kwezviratidzo zvekukwegura;
9. Inovandudza hutano hwekurara, sezvo zvimwe zvekudya zvichibatsira kusimudzira huwandu hwe melatonin, iyo inokanganisa zvakananga mhando yekurara.

Kuti uwane mabhenefiti akakura, pamusoro pechikafu zvakakoshawo kugara uchirovedza muviri, nekuti kurovedza muviri kunobatsira mukuwandisa kwemhasuru nekurasikirwa nemafuta, kuwedzera mukuwedzera chimiro. Uye zvakare, zvakakosha kuti munhu aperekedzwe neanoona nezvehutano kuitira kuti agone kuratidza kudya kwakakodzera kweiyo zera, mararamiro uye nhoroondo yehutano, uye nekudaro kuvimbisa zvakanakira kudya kunovaka muviri.

Ungaita sei kudya kunovaka muviri

Kuva nechikafu chine hutano uye kuvimbisa mabhenefiti, zvakakosha kutora zviito zvakapusa, senge:

• Inwa kanenge 2 litita emvura pazuva;
• Iva nechikafu chakasiyana, uchichinjanisa michero nemiriwo zvinodyiwa zuva nezuva, uye zvichisiyana pakati penyama, huku nehove semanyuko eprotein;
• Idya kanokwana zvikamu zviviri zvemichero pazuva;
• Idya miriwo yemasikati uye yemanheru;
• Sanganisira mapuroteni akadai setizi nemazai pakudya kwemangwanani uye masikati masikati;
• Deredza kudyiwa kwemunyu, kusarudza kushandisa zvinonhuwira senge gariki, hanyanisi, mhiripiri, basil neparsley, uye kudzivirira kushandiswa kwezvinonhuwira zvakagadzirwa zvine maindasitiri;
• Sarudza zvekudya zvese, senge chingwa chegorosi uye pasta, sezvo vakapfuma mu fiber, mavitamini uye mamineral;
• Dzivisa kudyiwa kwezvikafu zvakapfuma mushuga nemafuta;
• Dzivisa kudyiwa kwenyama inogadzirwa, soseji, soseji, ham, bhekoni, turkey zamu uye salami.

Uye zvakare, zvakakosha kuti usarudze zvekudya zvakasikwa uye zvakashomeka, sezvo zviine huwandu hwakakura uye huri nani hwechikafu kupfuura chikafu chakagadziriswa. Tarisa uone mamwe matipi ezve kudya kwakanaka.

Tarisa vhidhiyo pazasi uye dzidza mamwe matanho ekuti uremu hwako hubve pa:

Edza ruzivo rwako rwechikafu

Zadza rino remibvunzo inokurumidza kuti uwane huwandu hweruzivo nezve kudya zvine hutano:

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Edza ruzivo rwako!

Tanga bvunzo Zvakakosha kunwa pakati pe 1.5 ne 2 litita emvura pazuva. Asi kana iwe usingade kunwa mvura yakapusa, sarudzo yakanakisa ndeiyi:

• Inwa muto wemichero asi usina kuwedzera shuga.
• Inwa tii, mvura inonwiwa kana mvura inopenya.
• Tora light kana diet sodas uye unwe doro risiri doro.

Kudya kwangu kune hutano nekuti:

• Ini ndinongodya kamwe chete kana maviri masikati masikati muhuwandu hwepamusoro, kuuraya nzara yangu uye ndisingafanire kudya chero chimwe chinhu chezuva rese.
• Ini ndinodya chikafu chine mashoma mavhoriyamu uye ndinodya zvishoma zvakagadziriswa zvigadzirwa semichero mitsva nemiriwo. Mukuwedzera, ndinonwa mvura yakawanda.
• Kungofanana neapo ini ndine nzara kwazvo uye ini ndinonwa chero chinhu panguva yekudya.

Kuve nezvose zvakakosha zvinovaka muviri, zvakanaka kuti:

• Idya michero yakawanda, kunyangwe iri mhando imwe chete.
• Dzivisa kudya chikafu chakakangwa kana chakapakurwa makeke uye unongodya izvo zvandinoda, uchiremekedza kuravira kwangu.
• Idya zvishoma zvezvinhu zvese uye edza zvekudya zvitsva, zvinonhuwira kana gadziriro.

Chokoreti ndeiyi:

• Chikafu chakaipa chandinofanira kudzivirira kuitira kuti ndisakora uye chisingakwani mukati mekudya kwakanaka.
• Sarudzo yakanaka yemasipi kana iine inopfuura 70% cocoa, uye inogona kutokubatsira kuti uderedze huremu uye uderedze chishuwo chekudya zviwitsi kazhinji.
• Chikafu icho, nekuti chine mhando dzakasiyana (chena, mukaka kana dema ...) chinondibvumidza kugadzira kudya kwakasiyana siyana.

Kuderedza uremu kudya zvine hutano ndinofanira kugara ndichiti:

• Enda nenzara uye udye zvisingafadzi zvekudya.
• Idya zvimwe zvekudya mbishi uye gadziriro yakapusa, senge yakabikwa kana kubikwa, isina masosi ane mafuta uye kudzivirira huwandu hwakawanda hwechikafu pakudya.
• Kutora mishonga kudzikisa chishuwo changu kana kuwedzera metabolism yangu, kuitira kuti ndirambe ndichikurudzirwa.

Kuita kudzidziswa kwakanaka kwekudya uye kurasikirwa nehuremu:

• Ini handifanire kumbodya chaizvo macaloric michero kunyangwe aine hutano.
• Ini ndinofanira kudya michero yakasiyana siyana kunyangwe iri macaloric, asi mune iyi kesi, ndinofanira kudya zvishoma.
• MaCalori ndiwo akakosha chinhu pakusarudza muchero wandinofanira kudya.

Chikafu kudzidzisazve ndechekuti:

• Rudzi rwechikafu chinoitwa kwenguva yakati, kungosvika pahuremu hwaunoda.
• Chinhu chinongokodzera chete kune vanhu vakafutisa.
• Chimiro chekudya icho chisingangokubatsire iwe kuti uwane huremu hwako hwakanaka asiwo hunovandudza hutano hwako hwese.

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