7 nzira dzekudzikisa shungu yekudya zvinonaka

Zvemukati

• 1. Idya yogati isina mbichana zuva nezuva
• 2.Shandisa zvekudya zvese
• 3. Deredza kunwa kwako shuga uye makabhohaidhiretsi ari nyore
• 4. Edza bhinzi girini biomass
• 5.Shandisa oats
• 6. Idya mbeu nenzungu
• 7. Kutora mapurobioti mumacapsule

Nzira inoshanda kwazvo yekudzora shungu yekudya zviwitsi ndeyekuvandudza hutano hwematumbo, kudya yogati yechisikigo, kunwa tii isina kutapira uye yakawanda mvura semuenzaniso, kuitira kuti uropi hurege kugashira zvinokuvadza zvekudya zvinotapira uye zvakapfuma zvehydrohydrate , nekudaro kutyora kutenderera kwetsika dzakaipa dzekudya idzo dzinowanzo kuve dzakaoma kuramba uye kuputsa.

Kune rimwe divi, chikafu chakapfuma mu fiber, michero, uye maprobiotic anokwanisa kushandura mabhakitiriya anogara mudumbu, zvichivaita kuti vaburitse zvinhu zvinoderedza shungu yekudya zviwitsi zvakawanda, nekudaro kudzora nzara uye kuguta uye zvakare kubatsira kuonda.

Saka heano matipi manomwe ekuti ungave sei noutsi hwakanaka maruva kuti ubvise zviwitsi zvako kupindwa muropa:

1. Idya yogati isina mbichana zuva nezuva

Natural yogurts anoumbwa chete emukaka uye mukaka mbiriso, ari mabhakitiriya akanaka emukati. Nekudaro, kutora imwe yeaya yogati zuva rega rega kunowedzera huwandu hwehutachiona hwakanaka hunosvika ura, hwuchiumba maruva anowedzera ane hutano.

Uye zvakare, iyo yogati yechisikigo haina shuga kana ekuwedzera ekuwedzera kana kuchenesa, izvo zvinowedzera kufadza hutano hutumbu. Kusiyanisa chikafu, sarudzo dzakanaka ndeyekurova iyo yogati yakasikwa nemichero mitsva yekuwedzera kunhuvira kana kuitapira neuchi hudiki. Ona maitiro ekugadzira yogati yakagadzirirwa yoghurhi nenzira iri nyore uye inoshanda.

2.Shandisa zvekudya zvese

Zvese zvekudya zvakapfuma mu fiber, zvinovaka muviri zvinosevenza sechikafu chemuviri wakanaka webhakitiriya. Nekudaro, kuve nechikafu chakapfuma mufibre kunobatsira kuwedzera huwandu hwehutachiona uhwu, sezvo vachizopihwa chikafu uye vachizowanda nekukurumidza.

Zano rakanaka nderekuchinjisa mupunga wakajairika uye pasita yechizere vhezheni nekuti vane makabhohaidhiretsi mashoma ari nyore mukuumbwa kwavo. Pese patinodya macarhydrate akareruka, senge aripo muchingwa, keke, mupunga uye pasita, mabhakitiriya emudumbu ayo anogaya macarhydrate anowedzera muhuwandu, otanga kukumbira mamwe maswiti emuviri, nekuti ndizvo zvichavapa vachengete vari vapenyu.

3. Deredza kunwa kwako shuga uye makabhohaidhiretsi ari nyore

Kuderedza kunwa kweshuga uye akareruka makabhohaidhiretsi, akadai sechingwa chena, makeke akazadzwa, pasita, makeke uye zvinwiwa, zvinoita kuti mabhakitiriya akaipa mumatumbo ave asina kudya, zvichiita kuti adzike muhuwandu.

Nekuda kweizvozvo, chishuwo chekudya zviwitsi chinodzikira nekuti aya mabhakitiriya akaipa haachagone kuburitsa zvinhu zvinowedzera kushuva kweshupu. Uye zvakare, mabhakitiriya akanaka anowanzoita kuti abereke uye ararame mumatumbu, achivandudza hutano hwakazara.

4. Edza bhinzi girini biomass

Green banana biomass chikafu chakapfuma mune isingagadzike starch, rudzi rwefibre iyo inoshanda sechikafu chemuviri wakanaka hutachiona. Uye zvakare, iyo tambo inowedzera kunzwa kwekuguta uye inoderedza nzara, ichiita zvishuwo zvemaswiti kugara kwenguva refu.

Biomass inogona kushandiswa mumabikirwo akadai semakeke, brigadeiro, stroganoff uye kuita muto uye muto. Dzidza maitiro ekugadzira green bhanana biomass kumba.

5.Shandisa oats

Oats akapfuma muinulin, rudzi rwefibre iyo inomutsa kubereka kweinobatsira yemukati mabhakitiriya uye inoderedza utachiona, mukuwedzera nekuunza mabhenefiti senge kudzikisa cholesterol uye triglycerides, kudzivirira cancer yekoloni uye kuwedzera kunwiswa kwemaminerari muura.

Pamusoro peoats, inulin inogona kuwanikwawo muzvikafu zvakaita sehanyanisi, gariki, madomasi, mabhanana, bhari, gorosi neuchi. Ona mabhenefiti ako ese apa.

6. Idya mbeu nenzungu

Mbeu dzakadai sechia, flaxseed, sesame uye sunflower mbeu dzakapfuma mu magnesium, chicherwa chinomutsa kugadzirwa kweserotonin, hormone inopa kunzwa kwekugara zvakanaka uye inovandudza manzwiro. Nekuda kweizvozvo, chishuwo chekudya zviwitsi chinodzikira.

Chestnuts nemimwe michero yemafuta, yakaita semaarumondi, hazelnuts uye walnuts, kunze kwekuve mupfumi mu magnesium, zvakare ine zinc, selenium uye omega-3, zvakakosha zvinovaka muviri kudzikisira kushushikana nekushushikana, zvichiita kuti zvishuwo zvemaswiti zvirambe zvichidzorwa.

7. Kutora mapurobioti mumacapsule

Probiotic mabhakitiriya akanaka emukati uye, pamusoro pechikafu chechikafu senge yogati, kefir uye kombucha, dzinogona kuwanikwawo muchimiro chemacapsule kana hupfu, uye inogona kushandiswa sekuwedzera mune chikafu.

Paunenge uchitora izvi zvinowedzera, mabhakitiriya anosvika ura uye kubereka, achivaka hutano hwemukati maruva. Mimwe mienzaniso yemapurobioti anowanikwa mumafamasi uye zvitoro zvinovaka muviri ndeyeFloratil, PB8 uye Prolive, uyezve kune mapurobioti akagadzirwa mukusanganisa mafesi, anogadzirwa maererano nekutungamira kwachiremba kana wezvehutano.

Tarisa uone aya uye mamwe matipi mune inotevera vhidhiyo:

Izvo zvakakosha kuti urangarire kuti pamusoro pechikafu, zvakare zvakafanira kuita chiitiko chemuviri wenguva dzose kusimudzira kugadzirwa kwehomoni uye kudzikisa kushushikana, izvo zvinopa kudzikisira chishuwo chekudya zviwitsi