19 Kudya Kunogona Kurwisa Shuwa Shuwa

Zvemukati

• 1. Chibereko
• 2. Michero
• 3. Rima Chocolate
• 4. Mabhawa eSnack
• 5. Chia Mbeu
• 6. Gum isina Mahara Yekutsenga kana Mints
• 7. Nyemba
• 8. Yogati
• 9. Mazuva
• 10. Mbatatisi inotapira
• 11. Nyama, Nyuchi neHove
• 12. Smoothies
• 13. Soda Isina Shuga
• 14. Prune
• 15. Mazai
• 16. Trail Sanganisa
• 17. Chikafu chakaviriswa
• 18. Zviyo Zvese
• 19. Muriwo
• Icho Chinokosha
• Zvirimwa seMushonga: DIY Herbal Tea yekudzora Shuga Shuwa

Shuga shuwa zvakajairika, kunyanya pakati pevakadzi.

Muchokwadi, kusvika ku97% yevakadzi uye 68% yevarume vanotaura vachisangana nechimwe chikafu, kusanganisira shuwa yeshuga ().

Avo vanosangana neshuga shuwa vanonzwa chishuwo chakasimba chekudya chimwe chinhu chinotapira uye vanogona kuzviwana zvakaoma kuzvidzora pachavo pakudya.

Izvi zvinogona kukonzeresa kubhawa kudya kana kuwedzera-kudya macalorie, dzimwe nguva nguva dzose ().

Neraki, pane zvinhu zvaunogona kuita kuti ubvise parutivi.

Heano 19 echikafu anogona kukubatsira kurwisa yako shuwa shuwa.

1. Chibereko

Kana vanhu vazhinji vachinzwa shuwa shuwa, vanosvika kune yakakwira-mafuta, ine-shuga yakawanda chikafu senge chokoreti ().

Nekudaro, kuchinjisa chikafu chisina kudya kune chimwe chibereko kana iwe uchinzwa sechimwe chinhu cheshuga kunogona kukupa iyo inotapira hit yaunoda uye kumisa kwako kushuvira munzira dzayo.

Chibereko chinotapira asi zvakare chine zvakawanda zvinobatsira zvinomera zvemiti uye faibha, zvichikubvumidza iwe kugadzirisa kwako uye nekuzvichengeta zvine hutano ().

Kuti uone kuti yarova panzvimbo, idya michero yakati rebei zvishoma mushuga semango kana mazambiringa.

Kana iwe uinewo nzara, edza kuwedzera imwe yogati kune michero yako kuti ive chikafu chinogutsa.

Pfupiso Chibereko chine shuga,
pamwe nezvakawanda zvinovaka muviri zvinovaka muviri uye zvirimwa zvemiti.

2. Michero

Miti michero yakasarudzika, ine hutano sarudzo yekumisa shuwa yeshuga.

Ivo vanonaka kutapira, asi yavo yepamusoro fiber zvine zvinoreva kuti ivo vari chaizvo vakaderera mushuga.

Izvi zvinogona kuvaita sarudzo huru kana iwe uchifunga kuti shuwa dzako shuwa dzakabatana netsika, pane nzara. Semuenzaniso, unogona kuda chikafu chinotapira iwe uchiona TV.

Pamusoro pezvo, mabriji akapfuma mumakomponi emiti uye ane yakasimba antioxidant uye inorwisa-kupisa zvivakwa.

Izvi zvinoreva kuti vanogona kubatsira kudzikisira njodzi dzezvirwere zvisingaperi senge chirwere chemwoyo uye chirwere cheshuga (,,).

Pfupiso Michero inonaka inotapira,
asi ivo vane fiber yakawanda uye vane shuga shoma. Kugara uchidya ma berries zvakare
batsira kudzikisa njodzi yako yechirwere chemwoyo uye chirwere cheshuga.

3. Rima Chocolate

Chokoreti ndechimwe chezvikafu zvinonyanya kutaurwa zvinodyiwa nevanhu pavanoshuvira zvihwitsi. Izvi zvinonyanya kuitika kune vakadzi ().

Nekudaro, kana iwe ukazviwana uchishuva chokoreti, unogona kuita sarudzo ine hutano nekusarudza chokoreti yakasviba.

Chokoreti yakasviba chokoreti ine zvinopfuura 70% cocoa. Iyo zvakare ine hutano miti yemakemikari inozivikanwa se polyphenols.

Zvimwe zvidzidzo zvakaratidza kuti iyo antioxidant uye inopesana nekurwisa mhedzisiro yeaya polyphenols inogona kubatsira kuvandudza mamaki ehutano hwemwoyo (,).

Nekudaro, senge chokoreti yenguva dzose, chokoreti yakasviba ine shuga nemafuta, saka zviri nani kuti uganhuriridze kune akati wandei materu kuti ugutse kuda kwako ().

Pfupiso Chinjanai chokoreti yenguva dzose
kunze kwezvikwere zvishoma zve chocolate yakasviba, ine shuga shoma uye yakakwira
mazinga ehutano polyphenols.

4. Mabhawa eSnack

Haasi ese mabara ezvikafu zvine hutano, uye mamwe akanyanya kwazvo mumafuta neshuga.

Nekudaro, kana iwe uchishuvira inotapira kurapwa, pane zvimwe zvakanaka, zvine hutano sarudzo kunze uko.

Edza kutsvaga snack bar yakagadzirwa neoats yakazara uye inotapira nemuchero mutsva kana wakaomeswa, pane tafura yeshuga.

Chenjererawo mabhawa ane yakawanda inonzi "ine hutano" shuga, senge uchi, agave manyuchi kana shuga rekokonati. Izvi zvichiri kuwedzerwa shuga, uye hazvina kukunakira.

Mabhawa akanakisa akagadzirwa nezvikafu zvese. Ivo vanogona kunge vari vakakwira mu fiber uye vane zvimwe zvinobatsira zvinovaka muviri, kunyangwe kana zvichiri kutapira.

Neimwe nzira, iwe unogona kuyedza kugadzira yako pachako ine snack bar yekushandisa uchishandisa nzira senge ino.

Pfupiso Snack mabhawa ane
yakaitwa nezvikafu zvese inogona kugadzira inotapira inotapira.

5. Chia Mbeu

Mbeu dzeChia inzvimbo yakanaka yezvakawanda zvakakosha zvinovaka muviri, zvinosanganisira omega-3 fatty acids, inogadziriswa fiber yekudya uye mamwe makomputa emiti ane hutano (,).

Muchokwadi, fiber inogadziriswa inosvika makumi mana muzana yembeu dzechia.

Rudzi urwu rwefibre runonwisa mvura nyore nyore uye ndokuzvimba kukasika kuita chinhu chine jeli-mudumbu mako, izvo zvingangokubatsira kuti urambe uchinzwa kuzara kwenguva yakareba uye kudzivirira kuda shuga ().

Mbeu dzeChia dzinoshandiswazve, saka kana iwe uchida dhizeti kugutsa chishuwo chako chinotapira, unogona kuedza kugadzira chia pudding senge iyi.

Pfupiso Mbeu dzeChia dzakakwira mukati
faibha inogadziriswa, iyo inogona kukubatsira kuti unzwe uzere kwenguva yakareba uye kudzora shuga yako
zvishuwo.

6. Gum isina Mahara Yekutsenga kana Mints

Kucheka chingamu inogona kuva nzira huru yekudzora shuwa yako shuwa.

Gamu kana mindi zvinogadzirwa nezvinogadzirwa zvinotapira zvinonaka zvinotapira asi zvine huwandu hushoma hwemakori uye husina shuga.

Kunyangwe zvabuda zvasanganiswa, zvimwe zvidzidzo zvakawanawo kuti kutsenga chingamu kunogona kubatsira kudzora nzara, zvishuwo uye kudyiwa kwecarb-nzara chikafu mumashure mezuva (,,,).

Kunze kwekukubatsira iwe kurwisa chishuwo cheshuga, kutsenga chingamu mushure mekudya kwako kwakanakira mazino ako ().

Pfupiso Kutsenga chingamu isina shuga
inogona kukupa iwe inotapira kuravira iyo inogona kubatsira kudzora zvishuwo zvako uye kutonga
kudya kwako.

7. Nyemba

Mbeu dzakaita senge nyemba, bhinzi uye chickpeas akakura anodyara-based sosi ye fiber uye protein.

Muchokwadi, 1 kapu (198 gramu) yenzungu inokupa iwe kwakatenderedza 18 gramu eprotein uye 16 magiramu e fiber (19).

Zvese izvi zvinovaka muviri zvinofungidzirwa kuwedzera manzwiro ekuzara. Nekudaro, mune dzidziso, kusanganisira nyemba mune zvaunodya zvinogona kukubatsira kuti unzwe uzere uye kudzikisira nzara inotungamirwa nenzara.

Zvinoenderana neizvi, ongororo ichangoburwa yakawana kuti kudya nyemba kunogona kubatsira kuonda ().

Izvi zvinogona kunge zvichikonzerwa nemhedzisiro-yenguva pfupi inobatsira iyo mabhatani anogona kuva nawo pakudya kwako (,).

Pfupiso Mbesa senge nyemba,
bhinzi uye nhokwe ndiwo manyuko akanaka epuroteni uye faibha. Kusanganisira ivo mu
Kudya kwako kunogona kubatsira kupedza nzara, kuchikusiya usingawanzo kuwana chishuwo.

8. Yogati

Yogati idyadhi ine hutano ine mapuroteni uye akapfuma mucalcium.

Pamusoro pezvo, zvimwe zvidzidzo zvakaratidza kuti yogati inogona kunge iri tudyo yakanaka yekubatsira kudzora chishuwo chako uye kudzora zvishuwo zvako (,,,).

Muchokwadi, kumwe kuongorora kwakawana kuti vakadzi vane hutano-huremu vaive neeprotein yakakura yeGreek yogati yemasikati yekudya mbichana vaive vasina nzara uye vaidya zvishoma mumashure mezuva, zvichienzaniswa nevaya vaive neakaderera-mapuroteni tudyo kana vasina mbuva zvachose () .

Sarudzo ine hutano pane iyo yogati ndeye iyo ine tsika dzekugara uye haina shuga yakawedzerwa.

Pfupiso Yogati ndeye
high-protein snack iyo inogona kukubatsira iwe kudzora chishuwo chako uye zvishuwo.

9. Mazuva

Misi ndiyo michero yakaomeswa yemuti wemuchindwe. Izvo zvine hutano zvakanyanya uye zvinotapira kwazvo.

Kunyangwe hazvo iwo akaomeswa, iwo manyuko makuru efaibha, potasium, simbi uye zvinobatsira zvinomera zvemiti.

Kuva nemazuva mashoma panzvimbo yesoda kana chihwitsi kunogona kukupa gadziriro inotapira uye zvakare kukupa iwe hutano hwakanaka.

Iwe unogona kunyange kuyedza kuzvibatanidza nenzungu senge maarumondi kune inotapira uye inotapira kurapwa.

Nekudaro, rangarira kuti mazuva anotapira kwazvo, saka namatira kune chimwe chikamu panguva, kana anenge matatu mazuva.

Pfupiso Misi inotapira kwazvo,
saka ivo vanokwanisa kugadzirisa kuda kwako shuga uku vachikupa zvimwe zvinobatsira
zvinovaka muviri.

10. Mbatatisi inotapira

Mbatatisi ine hutano, inotapira uye inozadza kwazvo. Izvo zvine zvakawanda carbs asiwo fiber uye huwandu hwevitamin nemaminerari, kusanganisira vhitamini A, vitamini C uye potasium.

Vamwe vanhu vanowana shuwa yeshuga nekuti havasi kudya zvakaringana muswere wese wezuva.

Kusanganisira iyo carb sosi sembatatisi muzvikafu zvako inogona kurwisa izvi nekuwedzera macalorie kuzvikafu zvako uye nekuzviita kuti zvinyatsoenzana, zvese uku zvichikupa iyo inotapira kuravira iwe yauri kushuvira.

Kuti uwane chinonaka, edza ivo yakakangwa nesinamoni uye paprika senge mune ino kamukira.

Pfupiso Mbatatisi inogona
kukupa iwe inotapira kuravira uye kunogona kubatsira kuti urambe uchinzwa kuzara kuti urege
ruzivo shuwa shuwa mumashure mezuva.

11. Nyama, Nyuchi neHove

Kusanganisira sosi yemapuroteni senyama, huku kana hove muzvikafu zvako zvinogona kubatsira kudzivirira shuwa yeshuga (,).

Muchokwadi, kana iwe uri kuyedza kudzikisa huremu, kudya zvakakwana mapuroteni kunogona kuve kwakakosha mukutarisira kudya kwako kudya, zvishuwo uye huremu (,,,).

Mune kumwe kuongorora, apo vatori vechikamu vakatevera kudya kwekudzikira kwekurema kwakatora 25% yemakoriori ayo kubva mumapuroteni, zvishuwo zvavo zvekudya zvakadzikiswa ne60% uye chishuwo chavo chekunonoka-husiku chakabvarurwa nepakati ().

Saka kana iwe uri pane chikafu uye uchisangana neshuga yakawanda shuwa, ita shuwa kuti uri kusanganisira sosi yeprotein senyama, huku kana hove muzvikafu zvako.

Kana iwe uri wezvinomera, usanetseka - kudyara-kwakavakirwa masosi emapuroteni anogona kunge akafanana maitiro ().

Pfupiso Kwakanaka masosi e
mapuroteni akaita senyama, huku nehove zvinogona kubatsira kuti ugare wakazara uye kudzivirira zvishuwo
zvemasipi.

12. Smoothies

Kana iwe uchishuvira chimwe chinhu chinotapira uye uchida tudyo kuti tikurumidze kuibvarura mubhu, iyo smoothie inogona kuve yakanaka sarudzo.

Iko kutapira kwechibereko chakabatanidzwa pamwe nekuzadza mhedzisiro ye yogati kunogona kugutsa chako chishuwo chechimwe chinhu chinotapira, zvese uku uchipa mibairo yakawanda inobatsira.

Kana iwe uine smoothie, ita shuwa kuti unoshandisa chibereko chose, kwete chete muto, kuti ugone kuchengetedza iyo fiber ine hutano.

Pfupiso Smoothies yakaitwa ne
michero yakazara uye yogati inogona kurwisa zvishuwo zvako zvemasipi.

13. Soda Isina Shuga

Soda inotapira zvakanyanya, uye kunwa yakawanda yakawanda yeshuga-zvinotapira zvinwiwa zvakabatanidzwa kune huwandu hwezvirwere, zvinosanganisira chirwere chemwoyo uye chirwere cheshuga (,,).

Zvisinei, kuenda kunotonhorera turkey uye kuvacheka kunze zvachose kunogona kunge kwakaoma.

Ichokwadi, vanonwa soda vanocheka shuga-zvinotapira zvinwiwa vanogona kushuva shuwa.

Kuchinjira kune isina-shuga vhezheni kunogona kukubatsira iwe kuwana inotapira kugadzirisa pasina iyo yakawedzerwa shuga uye macalorie.

Pfupiso Kuburitsa yako
zvinwiwa zvine shuga yakawanda kune izvo zvakagadzirwa nezvinotapira zvekugadzira zvinogona kukupa zvinotapira
kuravira pasina yese shuga yakawedzerwa.

14. Prune

Prunes akaomeswa plums.

Semazuva, iwo azere nefibre uye zvinovaka muviri uye anotapira zvinotapira (39).

Izvi zvinoreva kuti iwe unogona kuvasvikira seimwe nzira ine hutano kune zviwitsi kana uchingofanira kunge uine imwe shuga.

Yadzo yakakwira fiber zvemukati uye zvakasikwa zvichiitika sorbitol zvakare zvinoreva kuti vanogona kubatsira kudzikamisa kupatira. Sorbitol ishuga inowanzoitika shuga inonaka inotapira asi inopinza zvishoma nezvishoma mumatumbu ako ().

Pfupiso Prunes inotapira,
zvinovaka muviri uye zvine fiber yakawanda, saka vanogona kuve chikafu chine hutano chekugutsa
kushuvira zvihwitsi.

15. Mazai

Mazai ndechimwe chikafu chepamusoro-cheprotein chinogona kubatsira kuchengetedza kuda kwako uye zvishuwo mukutarisa.

Muchokwadi, tsvagiridzo yakaratidza kuti kuva ne-high-protein yekudya kwemangwanani semazai kunogona kudzikisira nzara uye kubatsira vanhu kudya zvishoma mukati mezuva rese (,,).

Izvi zvinogona kunge zviri chikamu nekuti yakakwira-mapuroteni kirabhu inodzvinyirira iyo nzara mahormone ghrelin uye inowedzera mamwe mahormone anoita kuti unzwe kuzara, kusanganisira peptide YY (PYY) uye glucagon-yakaita peptide-1 (GLP-1) (,,).

Izvi zvinoratidza kuti kudya kwemangwanani kwezai kunogona kukuchengetedza manzwiro akazara kwenguva yakareba uye kuchengetedza zvishuwo zviripo (,).

Pfupiso Mazai anogona kunge akanaka
sarudzo, kunyanya pakudya kwemangwanani. Vanozoita kuti urambe uchinzwa kuzere kwenguva yakareba
uye kuderedza mukana wehuga shuwa mukati mezuva rese.

16. Trail Sanganisa

Trail musanganiswa ndiro zita rinowanzo kupihwa kunwiwa rine michero yakaomeswa nenzungu.

Iko kusanganiswa chaiko kwezvinhu zvinogona kusiyana, asi nzira yekusanganisa inogona kuita sarudzo huru kana iwe uchishuvira chinhu chinotapira.

Kutapira kwemichero yakaomeswa kunogona kubatsira kumisa shuwa yako yeshuga, uye zvakare inzira yakanaka yekuwana nzungu mune kudya kwako.

Nzungu dzine mafuta ane hutano, mapuroteni, faibha uye mishonga yemiti. Kudya kwavo kwakabatanidzwa kune akati wandei ebhenefiti mabhenefiti, kusanganisira akagadziridzwa njodzi njodzi dzechirwere chemwoyo uye chirwere cheshuga ()

Nekudaro, nekusarudza nzira yekusanganisa, yako inotapira inotapira haina kungotapira chete, asi inovaka futi.

Nekudaro, musanganiswa wenzira unogona kuve wakanyanya macalorie, saka namatira kune yekushandira yakatenderedza ruoko rumwe chete.

Pfupiso Trail musanganiswa unobatanidza iyo
kutapira kwemichero yakaomeswa nenzungu. Izvi zvinopa gadziriso yako inotapira zvimwe zvakawedzerwa
kukosha kwehutano.

17. Chikafu chakaviriswa

Chikafu chakaviriswa senge yogati, kimchi, kombucha uye sauerkraut ndiko kunobva mabhakitiriya anobatsira.

Iwo mabhakitiriya anobatsira anowanikwa mune izvi zvekudya anogona kubatsira kuchengetedza mwero webhakitiriya "akanaka" mumatumbu ako uye kudzikamisa huwandu hwehutachiona hunokonzera chirwere (,,).

Muchokwadi, mabhakitiriya ari mumatumbu ako akabatanidzwawo kune akawanda maitiro emuviri wako uye anogona "kutaura" kuhuropi hwako kuburikidza nemakemikari uye mahormone avanogadzira.

Izvi zvinoita kuti zvive nyore kuti gut yako mabhakitiriya akonzere kudya kwako kwekudya munzira dzinoverengeka. Mimwe yeaya makomponi anogona kutoteedzera nzara kana kuzara mahormone mumuviri wako, zvichikonzera kudya kwako uye kuda kudya (,).

Nekuda kweizvi, zvave zvichitaurwa kuti kusanganisira chimwe chikafu chakavira mukudya kwako kunogona kubatsira kuchengetedza ura hwakanaka uye kunyange kubatsira kudzivirira zvishuwo zvekudya.

Nekudaro, hapana zvidzidzo kusvika parinhasi zvakaongorora mhedzisiro yekudya chikafu chakavira pane zvishuwo zvekudya, uye kumwe kutsva kunodiwa ().

Pfupiso Chikafu chakaviriswa chinogona
inobatsira pakuchengetedza ura hwakanaka, izvo zvinogona kukanganisa kuda kwako
uye kudya kudya.

18. Zviyo Zvese

Mbeu dzese dzakakwira mu fiber uye dzine mishonga inosanganisira B mavitamini, magnesium, iron, phosphorus, manganese uye selenium (54, 55).

Kudya zviyo zvakakwana kwakabatana nehurefu, hupenyu hune hutano, uye yavo yepamusoro fiber zvinewo zvinoreva kuti vanogona kukubatsira kuti unzwe uzere (,,,).

Mbeu dzese dzinogona zvakare kukurudzira kukura kwebhakitiriya inobatsira senge Bifidobacteria, Lactobacilli uye Bacteroidetes muura hwako.

Sezvineiwo, yavo yekuzadza zvivakwa haigone kutsanangurwa ne yavo fiber zvemukati chete. Izvo zvakataurwa kuti kukanganisa kwavo kumatumbu mabhakitiriya kunogona zvakare kubatsira kune izvi ().

Nekudaro, zvimwe zvidzidzo zvinodiwa munzvimbo ino.

Pakazara, kuve nechokwadi chekuti uri kudya zvakakwana uye kusanganisira chikafu senge zviyo zvakakwana mukudya kwako zvinobatsira kuti ugare wakazara uye zvinogona kubatsira kudzivirira shuwa shuwa.

Pfupiso Mbeu dzese dzakakwirira
mune fiber uye inogona kubatsira kuti urambe uchinzwa uzere.

19. Muriwo

Nepo kudya miriwo kungasave kunogutsa kana iwe 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 uchitsvaga

Muriwo wakakwira mu fiber uye wakaderera mumacalorie. Izvo zvinewo zvakawanda zvinobatsira zvinovaka muviri uye zvinomera zvemiti ().

Kudya mimwe miriwo zvimwe ndechimwe chezvinhu zvakanakisa zvaunogona kuita kune hutano hwako uye kunogona kudzikisa njodzi yako yezvirwere zvakaita sechirwere chemoyo nekenza ().

Kuwedzera miriwo zvakare inzira huru yekuwedzera chikafu chako, zvichikubatsira kuti unzwe kugutsikana mukati mezuva rese ().

Pfupiso Kuwedzera mimwe miriwo
Kudya kwako kunogona kubatsira kukuzadza uye kukudzivirira kubva mukuwana shuga
zvishuwo nekuda kwenzara.

Icho Chinokosha

Kuva nechinhu chinotapira chinotapira kwakanaka kuvanhu vazhinji, saka haufanire kunzwa uine mhosva kana iwe uchimbopota uchiita.

Zvisinei, kana iwe ukazviwana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchidya,

Kana iwe uchida chimwe chinhu chinotapira, chinja imwe yeshuga yako-izere inobata kunze kweimwe yehutano sarudzo mune ino runyorwa.

Pamusoro pezvo, iwe unogona kuyedza idzi gumi neimwe nzira dzekumisa chikafu uye neshuga zvishuwo, izvo zvinotarisa kune kwako kudya uye mararamiro asezvese.

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