Chikafu chinoderedza uremu

Zvemukati

• Zvikafu zvine makabhohaidhiretsi izvo zvinodzora huremu
• Mapuroteni-akapfuma chikafu chinodzora huremu
• Zvikafu zvine mafuta-izvo zvinodzora huremu

Kune zvekudya zvinodzora huremu mumapoka matatu ezvibereko: makabhohaidhiretsi, mapuroteni nemafuta. Kazhinji, kuti chikafu chikubatsire kudzikira huremu chinofanira kunge chiine zvinhu zvakaita sekuve nemacalorie mashoma, kuva nefiber yakawanda uye kukupa kuguta, kugadzirisa matumbo ekufambisa uye kuchengetedza nzara kure kwenguva yakareba.

Pakati pezvikafu izvi pane oats, chestnuts uye hove, semuenzaniso, mukuwedzera pakukosha kudya michero nemiriwo kuwedzera fiber uye vhitamini uye zvicherwa zvemukati mekudya.

Zvikafu zvine makabhohaidhiretsi izvo zvinodzora huremu

Zvekudya izvo zvinonyanya kugadzirwa nemahydrohydrate, asi izvo zvinobatsira iwe kudzikisa huremu zvine hupfumi mufibre, sezvinoitika nemupunga wakasviba, chingwa chebhuruu, oats, oat bran nemichero nemiriwo zvakajairika.

Idzi chikafu chinofanira kutsiva manyuko eakareruka makabhohaidhiretsi, akadai sechingwa chena, mupunga chena, furawa, tapioca uye zviyo zvekudya zvekuseni, izvo zvinowanzo kuve zvine shuga yakawanda uye zvine yakakwira glycemic index, inofarira kugadzirwa kwemafuta mumuviri.

Mapuroteni-akapfuma chikafu chinodzora huremu

Chikafu chakapfuma muprotein chinokupa kuguta kukuru, sezvo kugaya kweprotein kunotora nguva yakareba, izvo zvinosiya nzara kure kwenguva yakareba. Kwakanakisa sosi yemapuroteni mazai, echisikigo yogurts, cheeses uye nyama dzakaonda senge zamu rehuku, hove kazhinji, nyama yenguruve yekucheka uye yenguruve nyoro uye kucheka kwemombe senge mhasuru, zamu, dhadha, kukamhina, mitezo yakaoma, filet mignon uye dzvinyu. .

Mukuwedzera pakusarudza kutemwa kwakachekera, zvakakoshawo kuti urege kugadzirira nyama nemafuta akawandisa, frying kana macaloric sauces, senge muto we4 cheeses. Ona matipi ekuchengetedza iyo barbecue chikafu.

Zvikafu zvine mafuta-izvo zvinodzora huremu

Kunyangwe mafuta ari akakosha kwazvo ecaloric, kudyiwa kwemafuta akanaka kunobatsira kudzikisa kuzvimba mumuviri, kukupa kugutsikana uye kuyamura mukudzikira uremu. Aya mafuta aripo muzvikafu zvakaita semafuta emuorivhi, chestnuts, nzungu, walnuts, maamondi, avocado nembeu, senge chia neflakisi.

Izvi zvekudya zvinogona kuverengerwa muzvikafu, mumavhitamini, mukugadzirira nyama, pasita uye mupunga, uye zvinosanganisirwa mumabikirwo akadai semakeke nemapayi. Mbeu dzinogona zvakare kuwedzerwa mumogati kana mavitamini, uye michero yakaomeswa, senge chestnuts nemaamondi, inogona kupwanywa kuitira kuti hupfu hwavo huverengerwe mumabikirwo anonaka. Dzidza maitiro ekudya michero yakaomeswa pasina kuwana mafuta.

Izvo zvakakosha kuti urangarire kuti pamusoro pekudya zvinodya izvo zvinorema uremu, kurovedza muviri kunofanirwa kuitiswa kanokwana katatu pasvondo, kukurumidza metabolism uye kukurudzira kurasikirwa kwemafuta.

Kana uchinetseka kudzora nzara, ona zvaunogona kuita kudzikisa chishuwo chako muvhidhiyo inotevera: