Zvikafu Zvinorova Kuneta

Zvemukati

• 1. Zvikafu zvisina kugadzirwa
• 2. Zvitsva, michero yemwaka nemiriwo
• 3. Zvinwiwa zvisina-zvine caffeine
• 4. Mapuroteni akazendamira
• 5. Yese zviyo uye yakaoma carbs
• 6. Nutsu nembeu
• 7. Mvura
• 8. Mavhitamini uye zvinowedzera
• 9. Mabhanana
• 10. Oats
• 11. Mbeu dzeChia
• Tora woenda nazvo

Mumuviri wako unomhanya zvaunomupa. Nzira yakanakisa yekuwana simba rakawanda kubva muchikafu chako ndeyekuti uve nechokwadi chekuti uri kuzvipa chikafu chakanakisa chinogoneka.

Kunze kwezvaunodya, kana iwe uchidya zvinogona kukanganisa simba rako. Wakamboona here manzwiro aunoita usimbe mushure mekudya kwemasikati kana kwekudya kwemanheru? Izvi zvinodaro nekuti muviri wako urikushandisa simba raro kugaya chikafu chihombe pachinzvimbo chekupa simba kune wese muviri wako.

Nzira iri nyore yekudzivirira iyo yekupedzisira-yekudya coma ndeyekudya akati wandei madiki-akapatsanurwa chikafu mukati mezuva rese. Izvi zvichaita kuti muviri wako urambe uchiwedzerwa mafuta uye zvinogona kutokubatsira kuti uderedze huremu.

1. Zvikafu zvisina kugadzirwa

Kunyange cheeseburger uye fries zvingave zvichinyaradza paunenge uchizvidya, kukosha kwehutano kwakaderera. Zvigadzirwa zvakagadzirwa, senge zvimwe zvakaiswa mumapaketi kana zvekudya zvemumagaba, zvihwitsi, chikafu chakabikwa mumabhokisi, uye nyama dzakabikwa zvakajairika zvinowanzo chengetedza, zvinowedzera, sodium, mafuta anotapira, uye zvigadzirwa zvekugadzira zvinogona kukudzora pasi.

2. Zvitsva, michero yemwaka nemiriwo

Chikafu chako chichiwedzera kutsva, zvinozova nezvakawanda zvinovaka muviri. Kusiyana nezvikafu zvakagadziriswa zvinogona kutorerwa zvinovaka muviri kwehupenyu hwakareba pasherefu, chikafu chitsva kazhinji chine zvinovaka muviri zvakanyanya. Kudya mu-mwaka michero nemiriwo zvinoreva kuti zvakaibva zvakasikwa.

3. Zvinwiwa zvisina-zvine caffeine

Caffeine yakanaka mukuenzanisira, uye yakaratidzirwa kuve iine mamwe mabhenefiti ehutano. Kunyangwe ichipa kukudziridzwa kwenguva pfupi, haina kunyatso kupa muviri simba. Iwo ma sips ekutanga anogona kukupa iwe jolt, asi kana usiri kupa muviri wako chikafu chakanaka uye chikafu chakaringana uye tudyo, iwe unozopedzisira uchinzwa kumhanya pasi.

Kana iwe uchifanira kunge uine yako yekugadzirisa, sarudza kofi nhema kana isina unsweetened tii. Sodas uye zvinwiwa zvemagetsi zvinogona kuzadzwa neshuga yakanatswa uye zvigadzirwa zvekugadzira izvo zvinogona kukukonzera kupunzika, uye zvinotungamira kune dzimwe nyaya dzehutano kana uchinyanyisa.

4. Mapuroteni akazendamira

Nyama tsvuku yakakwenenzverwa mumafuta inowedzera mafuta akaguta kuchikafu chako. Meaner nyama, sehuku, turkey, uye hove, ichiri kupa mhando yemapuroteni, asi iine mafuta mashoma akazara.Hove dzakakwira mu omega-3 fatty acids, salmon uye tuna, inogona kuwedzera inobatsira, moyo mafuta mafuta.

5. Yese zviyo uye yakaoma carbs

Kungofanana nezvikafu zvakagadziriswa, makabhohaidhiidhi akacheneswa seshuga uye hupfu chena zvinowedzera kudya kudiki. Kusarudza chikafu chezviyo chakazara uye makabhohaidhiretsi akaomarara kunoona kuti muviri wako unowana mabhenefiti akazara ehuro yezviyo izvo zvinowedzera fiber kuchikafu chako.

6. Nutsu nembeu

Nutsu nembeu ndizvo zvimwe zvekudya zvakanakisa zvekukunda kuneta uye kurwisa nzara. Kuwana nzungu dzakasiyana uye mbeu muchikafu chako zvinogona kupa hutano hwakanaka uye simba. Edza maamondi, maBrazil nzungu, mashewu, hazelnuts, pecans, walnuts, mbeu yezuva uye mbeu yemanhanga. Kudya mbichana, isina kuvharwa vhezheni inokurudzirwa. Uye ivo vakakwana masikati emambakwedza.

7. Mvura

Kunwa mvura kwakakosha pakuita kwakanaka kwemuviri. Kunyangwe mvura isinga vape simba muchimiro chemakoriori, inobatsira kufambisa mashandiro esimba mumuviri, inova simba rekusimudzira mukati mawo. Sip pamusoro pemvura zuva rese, uye edza kuchinjanisa masoda, kofi, uye zvimwe zvinwiwa girazi remvura. Iyi shanduko yakapusa inogona kuita mutsauko mukuru, uye iwe unozonzwa zvirinani usati wazviziva.

8. Mavhitamini uye zvinowedzera

Kana usiri kuwana zvese zvaunoda kubva kuchikafu chako, ungangoda kufunga nezve kutora vhitamini yezuva nezuva. Kubvunza kune wezvekudya zvinovaka muviri kana chiremba wemushonga wepamoyo kunogona kukuita kuti utange pane regimen yekuwedzera yezvikafu zvinovaka muviri. Ita shuwa yekutaura nachiremba wako nezve chero uye zvese zvinovaka muviri zvekuwedzera zvaunofunga.

9. Mabhanana

uchifananidza mabhanana nemahydrohydrate emitambo zvinwiwa mumabhasikoro avo vaida simba rakasimba rezvekutasva kwavo kwenguva refu. Vakaona kuti bhanana raipa mafuta akawandisa kune vatasvi senge chinwiwa. Mabhanana, handiti? Kunobuda, mabhanana akazara ne potassium, fiber, mavitamini, uye huwandu hwakakwana hwe makabhohaidhiretsi anokupa iwe kukura kukuru kwesimba rechisikigo. Uyezve, mabhanana anowanzo kuve asingasviki dhora pachibereko, uye ndiwo mutengo wausingakwanise kurova kune rakanyanya simba rekuwedzera.

10. Oats

Ivo havasi vekuseni chete. Ndiro huru yeoats inorongedza punch yekuzadza fiber uye kunyangwe kadiki protein. Uyezve, zvakanaka kune vanhu vanoona mashuga eropa uye madonhwe nezvimwe zvakagadzirwa zviyo zvemangwanani. Kusarudza yakajeka mapakeji emapakeji eoatmeal, simbi-akacheka oats, kana echinyakare oats zvakanakisa sezvo vasina kuzadzwa neshuga yakawedzera. Iwe unokwanisa ipapo kuve nekutonga pane izvo iwe zvaunoisa mariri semukaka, huchi hushoma, uye mamwe akasanganiswa ma berries. Ipapo iwe unogona kunge uri munzira yako uine simba rakawanda kuti uwane iwe mukati mezuva.

11. Mbeu dzeChia

Kunyangwe iwe usingave uri kudzidzira chiitiko chekutsungirira, mbeu dzechia dzinogona kuve sosi yakanaka kwazvo yesimba rakareba nekutenda kune zvine carb, mafuta ane hutano, uye kuzadza fiber. Mahwendefa maviri echia anopa anenge makumi maviri nemaviri magiramu e carbs uye anokwenenzvera magiramu mazana masere mazana masere e omega-3s, ari moyo ane hutano uye anopesana nekuzvimba. Sekureva kweimwe diki iyo yaisanganisira vatambi vatanhatu vekutsungirira, kudya mbeu dzechia kunopa simba rakawandisa sedhayetihydrate mitambo zvinwiwa. Kune zvezuva nezuva zvinangwa, kusasa mumashopu mashoma embeu dzechia nemambakwedza ako smoothie kana kuwedzera scoop kune yako yemasikati yogati inogona kupa yakaringana yekusimbisa simba kuti iwe urambe wakaneta uripo.

Tora woenda nazvo

Kuva unoziva zviri mundiro yako inogona kuva nzira ine hutano uye inoshanda yekuchengetedza simba rako kumusoro. Nekurovedza muviri nguva dzose uye chikafu chinovaka muviri, unogona kuchengetedza huwandu hwesimba panguva yekuora mwoyo zvikamu.