5 zvikonzero zvekudya zvakamurwa zvekudya

Zvemukati

• 1. Kugaya nyore
• 2. Kupinza zvirinani zvinovaka muviri
• 3. Strong antioxidant chiito
• 4. Fibhi sosi
• 5. Kubatsira iwe kuonda
• Chikafu chinogona kumera
• Nzira yekumesa chikafu kumba

Chikafu chakamera imbeu dzakamera kuti utange kuumbwa kwechirimwa, uye kana chikadyiwa panguva ino chinopa zvinovaka muviri zvakaita semapuroteni, tambo, mavitamini nemaminerari akakosha kune muviri, kuwedzera pakuve nyore kugaya ura.

Idzi chikafu chinogona kugadzirwa zviri nyore kumba kuti chishandiswe zvese mumajusi, masaladi, mapai uye mapati, pamwe nemuto, masosi uye masupu, pamusoro pekukwanisa kushandiswa kuburitsa miriwo yemiriwo.

1. Kugaya nyore

Iyo yekumera maitiro inowedzera chiitiko chembeu enzymes, ayo ari mapuroteni anofambisa kugaya uye anowedzera kunwa kwehutano mumatumbo. Chikafu chakabikwa hachina maenzymes aya nekuti anogumurwa patembiricha yakakwira, ndosaka chakamera mbeu, dzinogona kudyiwa dzakasvibirira, ndiko kunobva rudzi urwu rweprotein.

Uye zvakare, chikafu chakamera hachikonzere gasi remukati, iro rakajairika kana uchidya chikafu chakadai sebhinzi dzakabikwa, nyemba kana nyemba.

2. Kupinza zvirinani zvinovaka muviri

Kudya kwakasimwa kunowedzera kunwa kwemakemikari muura nekuti zvakapfuma mumakemikari uye zvakashata mune zvinopesana nezvikafu, zvinova zvinhu zvakaita sephytic acid netanini izvo zvinoderedza kuiswa kwemaminerari simbi, calcium uye zinc.

Mushure memaawa angada kuita makumi maviri nemana mbeu dzacho dzaiswa mumvura, mbeu dzakaipa idzi dzakatodyiwa kuti dzimere, dzisisakanganise kufemerwa kwemuviri.

3. Strong antioxidant chiito

Mushure memazuva mashoma ekumera, vhitamini zvirimo zvinowedzera zvakanyanya mumbeu, kunyanya mavhitaminzi A, B, C uye E, ayo ane yakakwira antioxidant simba. Nekushandisa akawanda emavhitamini aya, immune system inosimbiswa uye zvirwere zvakaita segomarara, kukwegura nguva isati yakwana, matambudziko emoyo uye hutachiona zvinodzivirirwa.

4. Fibhi sosi

Nekuti inodyiwa yakasvibira uye nyowani, mbeu dzakamera dzakapfuma mumicheka, izvo zvinounza mabhenefiti senge kudzikisira nzara, kuwedzera kunzwa kwekuguta, kudzikisa kunwa kwemafuta uye chepfu mumuviri uye kugadzirisa matumbo ekufambisa. Ona kuti ndezvipi zvekudya zvine fiber yakawanda.

5. Kubatsira iwe kuonda

Zviyo zvakamera zvakaderera mumacalorie uye zvine fiber yakawanda, ndosaka zvichibatsira nehuremu hwekudzikira. Izvo zvinokwanisika kuve nekuguta kwakawanda uye kunodya mashoma macalorie nekusanganisira zvinomera mukudya, kuwedzera kune zvinovaka muviri izvo zvinozovandudza metabolism uye zvinoda kurasikirwa nekurema. Ona zvimwe gumi zvekudya zvinokubatsira kuti uderedze huremu.

Chikafu chinogona kumera

Zvikafu zvinogona kumera ndezvi:

• Mbesa: bhinzi, pizi, soya, nyemba, nyemba, nzungu;
• Muriwo: broccoli, watercress, radish, garlic, karoti, beet;
• Mbeu: quinoa, flaxseed, manhanga, sunflower, sesame;
• Mbeu dzemafuta: Brazil nzungu, nzungu dzekashew, maamondi, walnuts.

Kana ikashandiswa mumuto, svutu kana zvimwe zvinodziya, tsanga dzakamera dzinofanira kuwedzerwa chete pakupera kwekubika, kudzivirira kurasikirwa nemidziyo yadzo nekuda kwetembiricha yakakwira panguva yekugadzirira.

Nzira yekumesa chikafu kumba

Kuti umere chikafu kumba, unofanirwa kuita nhanho dzinotevera:

1. Isa chipunu chimwe kana zvitatu zvembeu yakasarudzwa kana zviyo muhari yegirazi yakachena kana mundiro uye vhara nemvura yakasvinwa.
2. Vhara chirongo chegirazi nemucheka wakachena uye nyorovesa mbeu kwemaawa masere kusvika gumi nemaviri munzvimbo ine rima.
3. Dururira mvura iyo iyo mbeu yakanyoroveswa uye sukurudza mhodzi zvakanaka pasi pepombi.
4. Isai mbeu mugirazi rine muromo wakakura uye muvhare muromo wehari nejira kana tambo yakasungirirwa nebhandi rakasungwa.
5. Isa hari pakona mucolander kuitira kuti mvura yakawandisa igone kuyeuka, uchiyeuka kuchengeta girazi munzvimbo inotonhorera, ine mumvuri.
6. Sukurudza mbeu mangwanani uye nehusiku, kana kanenge 3x / zuva pamazuva anopisa, uye siya girazi regirazi rakamonyorwazve kuti rinyurure mvura yakawandisa.
7. Mushure memazuva matatu, mbeu dzinotanga kumera uye dzinogona kudyiwa.

Nguva yekumera inosiyana zvichienderana nezvinhu zvakaita serudzi rwembeu, tembiricha yemuno nehunyoro. Kazhinji, mhodzi dziri pahukuru hwadzo uye dzinogona kudyiwa padzinongotaridza nekumera, inova nguva inomera diki rinobuda mumbeu.

Vanodya nyama mbishi ndivo varimi vanodya chete mbishi. Ona maitiro ekuita chikafu ichi nekudzvanya apa.