Kudya Misi Panguva Yepamuviri Kwakachengeteka - uye Kunogona Kubatsira Basa?

Zvemukati

• Kubatsirwa kwemazuva ekudya panguva yekuzvitakura
• Kuchengetedza kana uchidya misi panguva yepamuviri
• Mazuva anogona kubatsira basa rako here?
• Kudya mimwe michero yakaomeswa panguva yekuzvitakura
• Kutora

Kana zvasvika kune zvinotapira uye zvine hutano zvekudya zvekudya panguva yekuzvitakura, haugone kutadza nemazuva.

Kana chokwadi chikaudzwa, ichi chibereko chakaomeswa chinogona kunge chisiri pane yako radar. Asi, kudya chitsama chemazuva kune zvinovaka muviri kupfuura zvinoita vamwe.

Hezvino tarisa mabhenefiti mashoma ekudya mazuva panguva yepamuviri, kusanganisira kuti chibereko ichi chingakanganisa sei basa.

Kubatsirwa kwemazuva ekudya panguva yekuzvitakura

Mazuva anopa akawanda zvinovaka muviri mabhenefiti panguva yepamuviri.

Rimwe zuva unganzwa uine simba, uye zuva rinotevera iwe wakaneta uye haugone kufunga zvakajeka. (Thanks, nhumbu uropi bvungapfunga.) Izvo zvakanyanya zvinovaka muviri uye mavhitaminzi iwe aunoisa mune yako system, zvakadaro, zvirinani iwe uchanzwa mumuviri nepfungwa.

Misi chibereko kubva kumuti wemuchindwe, unova ndiwo mhando yemaruva anotumbuka. Misi ndeimwe yemhando dzinotapira dzemichero. Asi usatombo kunetseka, iyo yakasikwa mhando yeshuga.

Kudya muchero uyu wakaomeswa kunopa nzira ine hutano yekugutsa zino rako rinotapira pane zvingangodaro kuda kwechinyakare ice cream. Uye nekuti iri sosi yakanaka yefosisi yechisikigo, misi inogona kukupa simba rekurwisa nhumbu yekuneta - kuhwina-kuhwina.

Iwo mabhenefiti mabhenefiti haamire pano, zvakadaro. Mazuva anoteedzwazve nefibre kuitira kuti system yako yekugaya iite zvakanaka. Uye semhedzisiro, iwe uri mushoma mukana wekutarisana nekuzvimbirwa kwakanangana nepamuviri.

Misi zvakare iri sosi yefolate, iyo inobatsira kudzikisa mukana wehurema hwekuzvarwa. Vanopawo simbi uye vhitamini K.

Kuwana simbi yakawanda mukudya kwako kunogona kuwedzera simba rako uye kurwisa kushomeka kwesimbi. Uye zvakare, vhitamini K inobatsira mwana ari kukura kukura mapfupa akasimba, uye inogona kusimudzira mhasuru yako uye nehutano basa.

Misi zvakare ipfuma sosi ye potassium, iyo electrolyte maminera ayo anobatsira kuchengetedza mitsipa yeropa yakasununguka uye BP ichiderera.

Kuchengetedza kana uchidya misi panguva yepamuviri

Mazuva haana hutano chete, asiwo akachengeteka kudya panguva yekuzvitakura. Hapana humbowo hunoratidza kuti mazuva ane mhedzisiro yakaipa panguva yekutanga, yechipiri, kana yechitatu trimester yepamuviri.

Zvakapesana chaizvo, chaizvo: Kudya mazuva kunogona kuve nemhedzisiro uye kukubatsira kuti unzwe zvirinani, kunyanya kana wanga uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge

Nekuda kwerunyerekupe pamusoro pemazuva ekugadzira basa rakareruka - zvimwe pane izvo mune yechipiri - vamwe vanhu vanogona kuvaedza kekutanga vachiri nepamuviri.

Nechikonzero ichi, imwe chenjedzo ndiyo (isingafungidzike) njodzi yekuve neanogadzirisa maitiro kune mazuva. Zviratidzo zvekuita zvinosanganisira kurira, kunhuwa, kana kuzvimba wakakomberedza muromo wako kana rurimi. Kana zviratidzo izvi zvikakura, rega kudya misi nekukasira.

Ramba uchifunga kuti mazuva zvakare akakwirira mumakabohydrate uye macalorie, saka usapfuure pamusoro kana OB yako yakakuudza kuti utarise koriori yako yekudya kana shuga yeropa. Zvigumise iwe kumatanhatu mazuva pazuva.

Mazuva anogona kubatsira basa rako here?

Iyo yemuti wemuchindwe chirimwa chekuzvarwa kuMiddle East, saka nepo misi isiri chikafu chekudya muUnited States, ivo vari muchikamu icho chepasi - uye vanga vari kwezviuru zvemakore.

Mazuva akareba achitendwa kuti ane ekurapa mabhenefiti (anti-kupisa, antioxidant, anti-bundu). Rimwezve rubatsiro runofungidzirwa kugona kwemisi yekuvandudza basa.

Kudya muchero uyu wakaomeswa kusimudzira ruzivo rwevashandi kunogona kuita kunge ngano yeguta (kana, panzvimbo, yekare) ngano, asi sekureva kwevaongorori, kune humwe humbowo hwekutsigira uku kutaura. Saka zvinoenderana nemazuva mangani aunodya panguva yekuzvitakura, basa rako rinogona kutanga pasina rubatsiro rwemishonga sezvo mazuva achitendwa kuti anokurudzira kuitiswa kwepanyama.

Mune, vatsvagiri vaive nevakadzi vane nhumbu makumi matanhatu nevatanhatu vanodya mazuva matanhatu pazuva kwemavhiki mana kutungamira kune avo anofungidzirwa mazuva ekuendesa. Chidzidzo ichi chaivewo nevakadzi makumi mashanu nevane nhumbu vasina kudya chero mazuva vasati vasvitsa mazuva avo ekuzvara.

Pakupera kwekudzidza, vatsvagiridzi vakaona kuti vakadzi vaidya misi mitanhatu pazuva kwemavhiki mana vaive nepfupi danho rekutanga rebasa, rakakwirira rinoreva kubereka kwemuromo wechibereko, uye mamwe aive neukama hwakasimba pakusvika kuchipatara. (Mune mamwe mazwi, muromo wavo wechibereko waive wakaibva pakuzvara.)

Pamusoro pezvo, 96 muzana yevakadzi vakadya misi vakasangana nebasa rekuzvarwa kana zvichienzaniswa ne79 muzana chete yevakadzi vasina kudya misi.

Azvino achangopfuura e154 evakadzi akafananidza makumi manomwe nevanomwe vakadya misi kunonoka pakubata kwavo uye makumi manomwe nevasina vasina. Vatsvagiri vakaona kuti zuva ravanodya raive riine kushomeka kushoma kwekupindira kwekurapa kukurudzira kana kumhanyisa basa zvichienzaniswa nevaya vasina kudya chero mazuva.

Kubva pane izvi zvakawanikwa, vatsvagiri vanodavira kuti mazuva ekudya anogona kudzora kudiwa kwekuiswa basa. Kumwe kutsvagurudza kunodiwa kuratidza kuti zvaizobatsira vakadzi vese. (Asi ichokwadi haizokuvadze kubhururuka pane mashoma pazuva rinotungamira kune rako rakakodzera zuva!)

Kudya mimwe michero yakaomeswa panguva yekuzvitakura

Ziva kuti mazuva haasi iwo chete michero yakaomeswa iwe yaunogona kudya panguva yekuzvitakura. Zvibereko zvakawandisa zvine hutano nekuda kwevhitamini, faibha, uye zvimwe zvinovaka muviri. Iri zvakare kuzadza uye inogona kukubatsira kuti unzwe kugutsikana kwenguva yakareba.

Asi zvakakoshawo kudya michero yakaomeswa zvine mwero. Michero yakaomeswa inopfuura nepakuomeswa (hongu, tinoziva kuti zviri pachena), izvo zvinoita kuti varasikirwe nemvura. Uye semhedzisiro, michero iyi inowanzo kuve nemacalorie akawanda neshuga kupfuura vamwe vayo vasina kuomeswa.

Saka kudya chitsama chemuchero waunofarira wakaomeswa hazvina kufanana nekudya huwandu hwakaenzana hwemichero mitsva. Saka kana iwe uri kuyedza kudzora yako yaunodya shuga, namatira kune inopfuura hafu yekapu kune imwe kapu yemichero yakaomeswa pazuva.

Unogona kudya michero yakaomeswa wega, wobva wawedzera kune smoothies, kana kuimwaya pamusoro pesaradhi kana padivi dhishi.

Kutora

Nhumbu ine hutano ndeyekudya chikafu chine hutano, chakaringana, icho chinogona kusanganisira yakawanda yemichero mitsva uye yakaomeswa. Misi sarudzo yakanakisa nekuti vane fiber vakapfuma uye vane zvimwe zvinovaka muviri uye mavitamini.

Uye kana mhedzisiro yekutsvagisa iri yechokwadi, kudya mazuva uchiri nepamuviri kungangovandudza mikana yako yekungoerekana, kunyorwa kwepanyama.