Iyo Iri Nyore Nzira Yekutangisa Shambidza Kudya Kwako Pasina Kuverenga MaCalori

Zvemukati

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Pamwe iwe unoda kujekesa manzwiro ako kana kunzwa kushaya simba. Kana kuti uri kutarisa kurerutsa kudya kwako mushure mechando. Chero chinangwa chako, isu tine mhinduro yakapusa. "Chirongwa chekutanga chevhiki chimwe chakazadzwa nezvinonaka, chikafu chine hutano ndicho chaunoda kuti uve nechido chekudya zvakanaka kwenguva refu," anodaro Dawn Jackson Blatner, RDN, a. Chimiro chipangamazano nhengo yebhodhi uye munyori we Iyo Superfood Swap. Izvi zvinoreva kubvisa chero chikafu chiri kukuremera uye kurodha kumusoro kune izvo zvinobatsira muviri wako nehuropi.

"Kutengesa mushuga yakacheneswa uye hupfu, uye zvimwe zvinhu zvakagadziriswa unogona kunge uchimbopinda uchinyangira, zvekudya zvese, zvine huturu-huzere uye huzere nekuravira zvinokuita kuti unzwe uine hutano pakarepo," anodaro Blatner. Izvi ndezvekuti zvakapusa carbs, yakawanda muzvikafu zvaunenge uchicheka, zvine chekuita nekuneta, inoshuma kutsvagurudza mu Nevada Journal yePublic Health. (Heano zvimwe zvikonzero nei iwe ungagara uchinzwa wakaneta.)

Manzwiro ako achawanawo kukurudzira. Kudya mimwe michero uye miriwo kunoita kuti iwe ufare uye uve nechivimbo, tsvagiridzo inoratidza. Izvi zvekudya zvine zvinovaka muviri zvinochengetedza maurotransmita kushanda nemazvo, anodaro munyori wekudzidza Tamlin S. Conner, Ph.D. (Kumusoro Zvinotevera: Zvikafu 6 Zvinozochinja Mafungiro Ako)

Uye nekuti iwe unoona mabhenefiti ekusvetuka-kutanga ipapo, "zvinobatsira kusimbisa tsika dzakanaka," anodaro Willow Jarosh, RDN., naStephanie Clarke, R.D.N., veC&J Nutrition.

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Sunga zvikafu zvinogadzira iwe une nzara uye wakaneta. Izvi zvinoreva kugadziridzwa carbs-kunyangwe yakazara-zviyo zvingwa, pastas, uye mapundu. Kuita izvi kuchachengetedza kushanduka kweshuga yeropa rako kushomeka kuitira kuti usazonzwa nzara uye kurega, Clarke naJarosh vanodaro.

Chengetedza marudzi ese eshuga yakawedzerwa, kusanganisira mapira manyuchi, uchi, uye agave. Isu tinoziva, asi ramba wakasimba-zvakakosha izvo: Imwe ongororo yakawana kuti kana vanhu vakacheka shuga yavo yakawedzerwa kubva ku28 muzana yemakoriyori kusvika gumi muzana, yavo BP, cholesterol, huremu, uye shuga-yeropa mazinga akavandudzika mumazuva mashoma kana mapfumbamwe .

Nomusoro mantra iyi: Tafura. Ndiro. Chair. Panzvimbo pekucheka kwemasikati kubva mumudziyo wekutora padhesiki rako kana kudya kwemanheru pasofa pamberi peTV, gara pachigaro patafura, idya chikafu chako kubva mundiro chaiyo, uye tsenga zvishoma uye unakirwe nekurumwa kumwe nekumwe. Ita izvi kwevhiki, uye iwe uchaona uchanakidzwa nekudya zvakanyanya uye zvakasikwa uchidya zvishoma kana iwe uchinakidza kunaka uye ruzivo, Blatner anodaro. Kuziva kutsva uku kunogona kubatsirawo kudzora zvishuwo zvako: Mune ongororo, vanhu vakagamuchira mirairo yekudya zvine hungwaru vakadya zviwitsi zvishoma pane avo vasina, kwegore rose. Uyezve, ivo vaive vasina mukana wekuwanazve chero huremu hwavakarasikirwa panguva yekudzidza.

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Ikozvino kunouya chikamu chakanaka-zvese chikafu chaunowana kuti unakirwe. Iwe unogona achiri uine ako aunofarira, Blatner anoti, ingodya idzo hutano mavhezheni avo. Semuenzaniso, panzvimbo ye tacos, ita saradhi yenyemba yakabikwa ne taco seasonings, miriwo, uye guac. Pakati pese, zadza ndiro yako nechikafu chizere nekuravira, kugadzirwa, uye ruvara, Clarke naJarosh vanoti. Hezvino izvo zvekuchengetedza kumusoro.Muraraungu Wakazara

Vavarira makapu matatu kana anopfuura emiriwo pazuva, uye idya imwe chete mhando pakudya kwese, kusanganisira chikafu chamangwanani, Blatner anodaro. Wedzera zvidimbu zvidimbu kumatomatisi ako eacocado, kanda mimwe miriwo yakasvibira mumazai ako kana kugadzira green smoothie. Uye nepo miriwo yese yakakunakira iwe, iyo cruciferous (broccoli, cauliflower, kare) uye nerima, mashizha ane mashizha (arugula, mustard greens, watercress) ane simba zvakanyanya nekuti anobatsira kuchengetedza maseru ako ane hutano, anodaro Clarke naJarosh.

Kwakachena Mapuroteni

Idya mamwe mapuroteni ezvirimwa panguva yako yekusvetuka-kutanga, sezvo rudzi urwu rwechikafu rune hutano hunobatsira. Legumes ane zvakawanda mukuzadza fiber; tofu yakafuma mu calcium. Paunoenda kunotsvaga mapuroteni emhuka, sarudza nyama yemombe yakadyiwa nehuswa, kufudza nyama yenguruve, uye huku yehuku, inogona kuve yakatetepa uye ine hutano.

Zviyo Chaizvo

Tora matatu kusvika mashanu mashanu ezana-zana muzana zviyo zvakaita semupunga wakasviba, oats, mapfunde, uye quinoa zuva rega rega. Nekuda kwekuti havana zvekuwedzera, zviyo zvizere zvine simba. Ivo zvakare vanotsenga uye vakazara nemvura, saka vanokuchengeta iwe uchigutsikana, tsvagiridzo inoratidza.

Yakawanda Zvinonhuwira

Ivo vanoendesa yakadzika madosi e antioxidants uye vanowedzera kuravira kukuru kwezero macalorie. Uyezve, sinamoni uye ginger zvinounza kutapira kwechisikigo muzvikafu zvakaita semichero, yogati yakajeka, uye kunyange miriwo yakagochwa, anodaro Clarke naJarosh.

Zvibereko Zvishoma

Iva nechidimbu chimwe kana zviviri kana makapu emichero pazuva, uchitarisa pama berries, macitrus, nemaapuro. Ma berries anonyanya kukwirira muma antioxidants, uye maranjisi akazara nema flavonoid ayo anochengeta chiropa chako chine hutano, Clarke naJarosh vanoti. Maapuro ane mhando yefayibha inosimbisa hutachiona hune hutano mumatumbo ako, ayo anobatsira kudzora zvese kubva mukugaya kwako kusvika pane zvaunonzwa.

Nzungu neMbeu

Yakaputirwa nemafuta ane hutano, anokubatsira kuti unzwe wakaguta kwenguva refu, uye crunchiness yavo inoita kuti udye zvishoma nezvishoma. Pamusoro pemarnuts nemaamondi, edzai mbeu yemavise yakaomeswa, izere nesimbi-inowedzera simbi, se

topping salad. Wedzera mvura-inotora mbeu dzechia kune oats uye smoothies kuti ugare uine hydrated uye uchigutsikana.Chimwe chinhu chakaviriswa

Sauerkraut, kimchi, uye mamwe mavheji akaviriswa anowedzera kukanda pakudya kwako uye kuendesa maprobiotics kuchengetedza ura hwako tsikidzi. Wedzera spoonful kune sandwiches, mazai, kana saladhi.

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