Iwo Akanaka Kwazvo 12 Hutano Kudya Mabhuku egore

Zvemukati

• Idya, Imwa, uye Iva Noutano: Iyo Harvard Medical Chikoro Nhungamiro kune Hutano Kudya
• Iyo Blue Zones Solution
• Musikana ane nzara Akachena & Ane Nzara
• Paleo Kubika neako Instant Pot
• Iyo 30-Mazuva Ketogenic Kuchenesa
• Chikafu Rusununguko Nokusingaperi
• Poresa Iyo Gut Yako Cookbook
• Chikafu Chokurarama Na
• Zvisikwa Zvisingadhuri Organic
• Pamba MuKitchen Yese Yekudya
• Iyo Nyowani Primal Blueprint
• Iyo Yakagadziriswa Kicheni

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Hatigone kudzora mageneti edu, asi tinogona kudzora nzira yatinodyisa nayo miviri yedu. Kudya kudya kunovaka muviri - pamwe nekurovedza muviri - ndechimwe chezvinhu zvakakosha kuita kuti udzikise njodzi yako yekukura kwehutano husingaperi chirwere cheshuga, chirwere chemwoyo, uye gomarara.

Kutsvagurudza kunoratidza kuti kuitira kuchengetedza huremu hune hutano, chikafu chine hutano chakakosha kwazvo. Mushure mezvose, unogona kutora macalorie nekukurumidza zvakanyanya kupfuura zvaunogona kuzvipisa! Izvo zvinokurudzira kudya michero nemiriwo zvakasiyana-siyana, zviyo zvakakwana, mukaka une mafuta mashoma, uye mapuroteni akaonda, uchidzikamisa sodium, mashuga akawedzerwa, uye mafuta anotapira.

Hupenyu hwedu hwemazuva ano hwakabatikana hazviite kuti zvive nyore kwatiri kuronga kudya kunovaka. Aya mabhuku anopa gwara kumhando dzakasiyana dzezvikafu zvine hutano uye zvakawanda zvekubika uye hacks kuti uchengetedze kudya kwako munzira.

Idya, Imwa, uye Iva Noutano: Iyo Harvard Medical Chikoro Nhungamiro kune Hutano Kudya

Kune akawanda kuraira kunze uko nezve makabhohaidhiretsi uye chikafu, uye kwete ese ayo akavakirwa nesainzi. Dr.Walter Willett anoshandisa kutsvagurudza kuita dhayadhi fad saAtkins neSouth Beach. Iye anotopa critique yemirairo yeUSDA zvine chekuita nema carbs. Mu "Idya, Inwa, uye Iva Noutano," anopa gwara rekuyera kudya kwako kuti ubatanidze chiyero chakakodzera che carbs, mafuta, mapuroteni, uye mamwe mapoka ezvikafu.

Iyo Blue Zones Solution

Munyori Dan Buettner anotsanangura Blue Zones senzvimbo dziri pasi apo vanhu vakanyora sevanogara kwenguva refu. "Iyo Blue Zones Solution" inoongorora kudya uye maitiro ehupenyu anoshandiswa munzvimbo dzakaita seOkinawa, Japan, Sardinia, Italy, nezvimwe. Buettner anotsanangura maitiro aungaisa izvi kuhupenyu hwako hwezuva nezuva. Kune maresipi uye zvinyorwa zvekukubatsira kuti ugadzire yako wega Blue Zone.

Musikana ane nzara Akachena & Ane Nzara

Saka zvakawanda zvekudya kwedu nhasi zvakagadziriswa nezvakagadzirwa zvekugadzira, izvo zvinogona kukuvadza kune hutano hurefu. Mu "Musikana ane nzara Wakachena & ane Nzara," iyo ine hutano yekudya webhusaiti uye TV inoratidza kubata kwakachena kudya. Zvese zvekubheka zvinoshandisa zvakachena zvigadzirwa, uye zvese zviri nyore kugadzira nemidziyo kubva kune chero supamaketi.

Paleo Kubika neako Instant Pot

An Instant Pot anosanganisa kugona kwekubika kwe crockpot, yekumanikidza yekubika, uye mupunga wekubika muhari imwe. Iyo chishandiso chinobatsira kuPaleo kubika nekuti inochengetedza yakawanda nguva. Mu "Paleo Kubika neako Instant Pot," Jennifer Robins anokuratidza maitiro ekuita zvakanyanya kubva paIpapo Poto kugadzirira akati wandei Paleo madhishi.

Iyo 30-Mazuva Ketogenic Kuchenesa

Chikafu che ketogenic chikafu chakaderera-carb chakagadzirirwa kudzidzisa muviri kupisa mafuta (ketoni) panzvimbo yeshuga yemafuta. "Iyo 30-Day Ketogenic Kuchenesa" inoshanda sekutanga-kick kune chero munhu ari mutsva kune ino dheti regimen kana anoda kudzoka mushure mekumira kwechinguva. Tora zvirongwa zvekudya, zvinyorwa zvekutenga, uye matipi ekuti uchengetedze sei ketogenic chikafu uye dzidza nezve zvakashata mhedzisiro yeshuga.

Chikafu Rusununguko Nokusingaperi

Kuda, kuwanazve uremu, uye kurasikirwa kwesimba zvese zvinonyunyuta zvakajairika zveiyo yo yo dieters. "Chikafu Rusununguko Nokusingaperi" chakanyorwa pane fungidziro yekuti kuumba tsika dzisingaperi dzine hutano kunokusunungura kubva pakudya kwekudya. Iri bhuku rinopa matipi ekuti iwe ungawana sei yako zvine hutano kudya mwero uye kuomerera pairi. Iko kune kunyange zano rekubata nezororo, zororo, uye mamwe mamiriro ezvinhu munharaunda ane mukana wekudzikisira maitiro ane hutano.

Poresa Iyo Gut Yako Cookbook

Ura hwako hunogona kuve nemhedzisiro yakakura pahutano hwako kupfuura zvakafungidzirwa nevaongorori. Dr. Natasha Campbell-McBride, vanonyora chirevo chekutanga mu "The Heal Your Gut Cookbook," vanokurukura dzakasiyana siyana mamiriro ezvinhu asingagone anogona kukonzerwa kana kuwedzerwa noutano husina kutsarukana. Iri bhuku rinobika rinopa akasiyana siyana mabikirwo uye nzira dzekugadzirira chikafu kudzoreredza chiyero chakakodzera chehutachiona hune hutano mumatumbo.

Chikafu Chokurarama Na

"Chikafu chekurarama nacho" chinotora zvinhu kudzokera kuzvinhu zvekutanga. Myra Goodman, munyori uye muvambi wePasi Pasi Pevhu Farm, anotarisa pakubika zvakapusa ndiro nemidziyo inogadzirwa. Iwo mapepesi ari nyore kugadzirira uye anosanganisira akakosha ruzivo nezve kuchengetwa uye kubata kwezvinhu. Goodman inosanganisirawo akazara-mapikicha maficha ake.

Zvisikwa Zvisingadhuri Organic

Kudya makemikari sarudzo ine hutano nekuti chikafu hachina mishonga yezvipembenene nemishonga inorwisa mabhakitiriya. Nehurombo, inogona zvakare kuve inodhura sarudzo. "Zvisikwa Zvisingadhuri Organic" inokupa hunyengeri kuti udye zvakanaka pasina mutengo wakakwira. Pane matipi ekuti ungaite sei mararamiro emhuri yako ave akasvibira, chengetedza mari pane zvekumhanya zvekutengesa, uye bika zvirinyore kudya kwemwaka.

Pamba MuKitchen Yese Yekudya

Kana iwe uchida kuziva nzira yekuchengetera kicheni, bvunza shefu. Amy Chaplin anoshandisa ruzivo rwake uye rudo rwechikafu mubhuku rakagadzirirwa kudzidzisa hwaro hwekudya zvine hutano uye chikafu chizere. Chikamu chake chekuchengetera pantry chinopfuura kupfuura chaunoda iwe. Anotsanangura kuti sei uye nei zvimwe zvinoshandiswa zvichishandiswa. Mapeji ese mu "Kumba mune Yese Chikafu Kicheni" ndeyezvirimwa uye mazhinji ane vegan-ane hushamwari, futi!

Iyo Nyowani Primal Blueprint

"The New Primal Blueprint" is update pamusoro pemunyori Mark Sisson's "The Primal Blueprint," rakaburitswa muna 2009. Inoenderera mberi ichitarisa kubhenefiti yekudya nenzira yakaita madzitateguru edu epamberi uye inosimbisa iyo Sisson yemararamiro emitemo yehutano nekugara zvakanaka. Pamusoro pekuwedzera ruzivo uye ruzivo, bhuku idzva rinouya nemapikicha akavandudzwa, magirafu, uye makatuni.

Iyo Yakagadziriswa Kicheni

Zvekudya zvechinyakare zviri kudzoka sezvo vanhu vachitsvaga nzira yenguva refu uye yakagadzikana yekudya pachinzvimbo chekudya kwechinyakare. "Iyo Yakagadziriswa Kicheni" naJennifer McGruther igwara rekudya padyo padyo nenzira yechivanhu vemo. McGruther inopa anopfuura zana zana nemakumi mapfumbamwe mabikirwo ayo akavakirwa mukati memwaka nenzvimbo. Anopembererawo zvechinyakare zvekudya zvakaita kefir, sauerkraut, uye kombucha zvakapfuma mumaProbiotic.