Chikafu chisina Mahwanda Chakanaka Hutano here? Zvese Zvaunoda Kuti Uzive

Zvemukati

• Chii chinonzi kudya kusina zviyo?
• Nzira yekutevera sei isina chibage chikafu?
• Kubatsirwa kwekudya kusina zviyo
• Inogona kubatsira kubata mamwe mamiriro ehutano
• Inogona kudzora kuzvimba
• Dai kuwedzera uremu
• Dai kudzikisa mashuga eropa
• Zvimwe zvinogona kubatsira
• Zvichida kudzikira
• Inogona kuwedzera njodzi yako yekuzvimbirwa
• Inogona kudzora kudya kwemuviri
• Panogona kunge kuchirambidza zvisina basa
• Chikafu chekudya
• Zvikafu zvekudzivirira
• Mharidzo menyu
• Zuva 1
• Zuva 2
• Zuva 3
• Zvirinyore zvisina kurimwa nezviyo
• Chinokosha

Zviyo ndizvo zvinonyanya kudyiwa pachinyakare, asi huwandu hwevanhu huri kucheka iri boka rekudya.

Vamwe vanozviita nekuda kwehutachiona kana kusashivirira, nepo vamwe vachisarudza chikafu chisina zviyo mukuyedza kudzikisa kana kuvandudza hutano hwavo.

Iyi nzira yekudya inonzi inopa dzakasiyana hutano mabhenefiti, kubva kunatsiridzwa kugaya kusvika kudzikira kuzvimba uye neshuga yeropa. Nekudaro, inogona zvakare kunge iine zvinokanganisa uye inogona kunge isina kukodzera vamwe.

Chinyorwa ichi chinotora kutarisisa kwekudya kusina zviyo, kusanganisira mabhenefiti ayo uye zvingangokanganisa.

Chii chinonzi kudya kusina zviyo?

Kudya kusina zviyo kunobvisa zviyo zvese, pamwe nezvikafu zvinobva mazviri.

Izvi zvinosanganisira zviyo zvinegluten segorosi, chiperengo, bhari, rye, uye triticale, pamwe neisina-girivisi senge chibage chakaomeswa, mapira, mupunga, mhunga, uye oats.

Zvakare, kusiyana nechibage chitsva, icho chinoonekwa seyakaomeswa miriwo, chibage chakaomeswa chinotaridzwa segorosi. Naizvozvo, chikafu chinogadzirwa neupfu hwechibage chinodzivirirwawo.

Uyezve, vamwe vanhu vanogona kusarudza kusanganisa zvigadzirwa zvinobva muzviyo, senge sirasi yemupunga kana sirasi yezviyo yakakwira-fructose. Nekudaro, ichi hachisi chinhu chakasimba chechikafu chakadai.

Chikafu chisina gorosi chinobvisa zviyo zvese, zvinosanganisira gorosi, chiperengo, bhari, rye, chibage chakaomeswa, mapfunde, mupunga, nehoat, pamwe nezvikafu - uye dzimwe nguva kunyangwe zvigadzirwa - zvinobva kwazviri.

Nzira yekutevera sei isina chibage chikafu?

Kuti utevere chikafu chisina zviyo, unofanirwa kusabvisa zviyo zvese, pamwe nezvikafu zvinotorwa nezviyo, kubva pane chako chikafu. Izvi zvinosanganisira chingwa, pasita, muesli, oatmeal, makeke emupunga, zviyo zvemangwanani, mapeke, uye makuki.

Izvo zvakati, zvikafu zvakawanda zvisina zviyo zvinobvumidza zvidiki zvemanyepo, senge quinoa, amaranth, uye buckwheat. Pseudocereals inogona kugadzirwa uye kudyiwa zvakafanana nezviyo, asi hazvisi zvehunyanzvi zvinofungidzirwa zviyo.

Chikafu chisina gorosi chinogona kunge chakadzikira mumakirabhu, asi izvi hazvisi izvo zvinodiwa. Avo vanoshuvira kuisa yakawanda carbs vanogona kuitora kubva kumichero, nyemba, uye miriwo ine sitachi, senge mbatatisi, squash, uye chibage chitsva.

Iko hakuna zvirambidzo nezve zvisiri-zviyo-zvakavakirwa chikafu.

Naizvozvo, unogona kusanganisira nyama yakawanda, hove, mazai, nzungu, mhodzi, shuga, mafuta, kana mukaka sezvaunoda - asi vatsigiri vezvikafu zvisina zviyo vanowanzoodza moyo kudya zvakanyanya zvakagadziriswa chikafu.

Kudya kusine zviyo kusasanganisa zviyo zvese uye zvigadzirwa zvinogadzirwa nezviyo asi bvumira zvidiki zvemanyepo. Zvinogona kusanganisira michero yakawanda, miriwo, nyama, mazai, dairy, nyemba, nzungu, mhodzi, shuga, uye mafuta sezvaunoda.

Kubatsirwa kwekudya kusina zviyo

Kudya-kusina gorosi kunogona kupa akati wandei hutano mabhenefiti

Inogona kubatsira kubata mamwe mamiriro ehutano

Kudya kusina zviyo kunowanzo teverwa nevaya vane zvimwe zvirwere zvemuviri, uye ongororo dzinoverengeka dzinotsigira kushandiswa kwadzo mune idzi kesi.

Semuenzaniso, chirwere checliac chirwere che autoimmune chinokanganisa kwakatenderedza 1% yevevanhu vekuMadokero. Izvo zvinoita kuti muviri wako ukanganise gluten, protein mune gorosi, sekutyisidzira, kutumira immune system yako mukunyanyisa ().

Izvi zvinogona kutungamira kuzvimba kwematumbo, izvo zvinokonzeresa kushomeka kwakanyanya kwehutano uye zvimwe zvinhu zvekugaya. Vanhu vane chirwere chechiliac vanofanirwa kusanganisa zviyo zvese zvineguteni kubva pane zvavanodya (,).

Saizvozvowo, vamwe vanhu vanowedzerwa gorosi uye vanofanirwa kudzivirira zvese zvekudya zvine iyo. Vamwe vanogona kunge vasingashiviriri kune gluten kana mamwe makomponi muzviyo kunyangwe vasina chirwere chechiliac kana gorosi kurwisa. ().

Vanhu vane kusagadzikana kweguteni kwakadai vanowanzo taura zviratidzo sekurwadziwa mudumbu, kuzvimba, kuzvimbirwa, manyoka, eczema, kutemwa nemusoro, kana kuneta kana vachidya zviyo uye vanogona kubatsirwa nekuvabvisa pakudya kwavo (,,,).

Chekupedzisira, mune 6-vhiki yekudzidza mukati mevanhu vane hutachiona hwehutachiona chirwere (IBD), zvichitevera kudya kusina zviyo kwakavandudza zviratidzo mu73% yevatori vechikamu ().

Inogona kudzora kuzvimba

Zviyo zvinogona kubatsira mukuzvimba, izvo zvinofungidzirwa kuti ndizvo zvinokonzera hosha dzakawanda dzisingaperi.

Dzimwe bvunzo-chubhu, mhuka, uye zvidzidzo zvevanhu zvinoratidza kubatana pakati pekunwa kwezuva nezuva kwezviyo kana zviyo zvakagadziriswa uye kusingaperi kuzvimba (,,).

Nekudaro, hazvisi zvese zvidzidzo zvinobvumirana ().

Kushaikwa kwekubvumirana kunogona kutsanangurwa nemhando yezviyo zvakatsvakirwa. Semuenzaniso, nepo mbeu dzakakwenenzverwa dzichigona kuwedzera kuzvimba, tsanga dzese dzinoita sedzine simba shoma pane kuzvimba, uye mune zvimwe zviitiko, dzinogona kudzikisira (,,,).

Zvakare, kucheka tsanga kunogona kukonzera kuti vamwe vanhu vawedzere kuwanda kana kwakasiyana michero nemiriwo yavanodya - zvese izvi zvinogona kubatsira kudzikisa kuzvimba (,,).

Zvakangodaro, zvakakosha kuti uzive kuti zviyo zvese zvinogona kupa zvinopesana -zviputi mabhenefiti avo. Kunze kwekunge iwe uine chirwere checliac, gorosi kusagadzikana, kana kusagadzikana kweguteni, pamwe haufanire kutema zvachose zviyo kuti ubudirire kurwisa kuzvimba ().

Dai kuwedzera uremu

Kudya kusina zviyo kunogona kukurudzira kuonda, pamwe nekuti zvakasikwa zvisina zviyo zvakagadziriswa zvinowanikwa mune macalorie-akapfuma, zvinovaka muviri-zvisina kudya chikafu senge chena chena, chena pasta, pizza, donuts, makuki, nezvimwe zvinhu zvakabikwa.

Uyezve, kucheka chikafu chese kubva mukudya kwako kunogona kudzikisa huwandu hwekoriori yezuva nezuva, kuchikonzera kushomeka kwekoriori kunodiwa kuti uderedze huremu.

Asi, tsvagiridzo inoratidza pachena kuti, sekureba sekugadzira diki yekoriori, unodzora uremu zvisinei nekuti chikafu chako chine zviyo. Muchokwadi, humbowo hunoratidza kuti kudya tsanga dzese kunogona kukurudzira kuonda uye kuwedzera metabolism yako, (,,,).

Naizvozvo, kucheka tsanga dzese kubva pane chako chikafu hachisi chinhu chinodiwa chekudzora uremu.

Dai kudzikisa mashuga eropa

Zviyo zvakasikwa zvakapfuma muma carbs.

Nekudaro, kudya kwakapfuma muzviyo kunogona kukonzera matambudziko kune vanhu vane nguva yakaoma kubata neakawanda macarbs ezvokudya, akadai seaya ane chirwere cheshuga kana metabolic syndrome.

Zviyo zvakanatswa, senge izvo zvinowanikwa muchingwa chena, chena pasta, uye zvimwe zvakawanda zvakagadziriswa chikafu, zvinonyanya kunetsa, sezvo vasina fiber.

Izvi zvinovatungamira kuti vagaywe nekukurumidza zvakanyanya, kazhinji zvichikonzera spike mumazinga eshuga yeropa nguva pfupi mushure mekudya (,).

Izvo zvakati, fiber-yakafuma zviyo zvakakwana zvinogona kubatsira kudzikamisa uye kudzivirira spikes mumashuga eropa. Naizvozvo, kucheka tsanga dzese haisi iyo chete nzira yekudzikisa mashuga eropa (,,).

Zvimwe zvinogona kubatsira

Kudya kusina zviyo kunogona zvakare kupa mamwe mabhenefiti ehutano:

• Dai kuvandudza hutano hwepfungwa. Zvidzidzo zvinobatanidza kudya kwegluten kune kushushikana, kushushikana, kusagadzikana kwepfungwa, ADHD, autism, uye schizophrenia. Zvisinei, parizvino hazvigoneke kuziva kana zviyo zvakakonzera kusagadzikana uku (,).
• Inogona kubatsira kudzikamisa kurwadziwa. Kudya-kusina maGluten kunogona kubatsira kudzikisa kurwadziwa kwepamuviri kuvakadzi vane endometriosis, chirwere chinokonzeresa munyama uri mukati mechibereko kukura kunze kwawo (,).
• Inogona kudzikisa zviratidzo zve fibromyalgia. Kudya-kwemahara-kweguteni kunogona kubatsira kudzikamisa marwadzo akapararira anowanikwa nevanhu vane fibromyalgia ().

Kunyangwe paine kuvimbisa kwekutanga mhedzisiro, zvimwe zvidzidzo zvinodiwa kuratidza izvi mhedzisiro.

Zvakakoshawo kuziva kuti mazhinji ezvidzidzo izvi aingotarisa zvinoitwa nezviyo zvine guteni. Iko hakuna humbowo hunoratidza kuti zvakakosha kusabvisa zviyo zvese kubva kuchikafu chako kuti uwane mabhenefiti aya.

Kudya kusina zviyo kunogona kudzora kuzvimba, kubatsira kuonda, uye kugadzirisa kugaya uye neshuga yeropa. Iyo inogona zvakare kukurudzira hutano hwepfungwa uye kudzikamisa marwadzo kune vanhu vane fibromyalgia kana endometriosis, asi kumwe kutsva kunodiwa.

Zvichida kudzikira

Kudya-kusina gorosi kunogona kuuyawo nezvimwe zvakadzikira.

Inogona kuwedzera njodzi yako yekuzvimbirwa

Kudya kusina zviyo, kunyanya fiber-yakazara yakazara zviyo, zvinogona kudzikisira kudya kwako kwefibre.

Zviyo zvisina kugadziriswa ndezvimwe zvakanyanya kunaka sosi isina kubatika. Rudzi urwu rwefibha rwunowedzera huwandu kuzvituru zvako, zvichibatsira chikafu kufamba mukati meguru rako zviri nyore uye nekuderedza njodzi yako yekuzvimbirwa ().

Kana iwe uchitevera chikafu chisina chibage, edza kuwedzera kudya kwako kwefibhi-yakapfuma chikafu senge michero, miriwo, nyemba, nzungu, uye mhodzi kudzikisa njodzi iyi ().

Inogona kudzora kudya kwemuviri

Mbeu dzese inzvimbo yakanaka yezvinhu zvinovaka muviri, kunyanya fiber, B mavitamini, iron, magnesium, phosphorus, manganese, uye selenium (,,).

Kune rimwe divi, zviyo zvakagadziriswa, zvine bran uye hutachiona zvakabviswa, zvinoshaiwa yakawanda yavo fiber, mavitamini, zvicherwa, uye zvimwe zvinobatsira zvinomera zvemiti ().

Zvidzidzo zvinoratidza kuti zvisina basa kutevera chikafu chisina chibage kunogona kuwedzera njodzi yako yekushomeka kwehutano, kunyanya muB mavitamini, iron, uye kutsvaga zvicherwa ().

Iwe unogona kukwanisa kudzivirira izvi kune imwe nhanho nekuwedzera kudya kwako kwepseudocereals senge quinoa, amaranth, uye buckwheat, sezvo izvi zvinowanzova nezvakawanda zvakafanana zvinovaka muviri seyezviyo zvakakwana (,,).

Uye zvakare, kuwedzera kudya kwako kwezvimwe zvekudya, senge michero, miriwo, nzungu, mhodzi, bhinzi, nyama, hove, nemazai, zvinogona kubatsira kugadzira chero chikafu chisina kupihwa zviyo.

Panogona kunge kuchirambidza zvisina basa

Kunyangwe kutsvagurudza kuchitsigira zvakanakira kusabvisa zviyo kubva kune vamwe vanhu madhayeti, humbowo pane zvakanakira kusabvisa zviyo kubva kuzvikafu zvevanhu vese zvinoshaikwa.

Uyezve, mazhinji mabhenefiti akasunganidzwa nechikafu chisina zviyo anogona kuwanikwa nenzira dzisingade kutema chese chikafu boka.

Zvakare, kusabvisa tsanga dzese kubva pane zvaunodya kunogona kudzora zvakasiyana uye kuita kuti chikafu chako chidzivise zvisina basa, zvese izvi zvingaite kuti nzira iyi yekudya isashande mukufamba kwenguva.

Pamusoro pezvo, kuisa madhimoni zvisina tsarukano pasi pekusazvivanza kwehutano kunogona kubatsira kusimudzira zvakanyanya kudya zvine hutano, zvinova zvakajairika kuvanhu vane orthorexic vasina kukodzera maitiro ekudya ().

Kudya kusine zviyo kunogona kudzora kudya kwevakavaka muviri, kuwedzera njodzi yako yekudzvinyirirwa, uye kuve kwakaoma kutsigira mukufamba kwenguva. Pasina basa madhimoni ezviyo nekuda kwezvikonzero zvehutano zvinogona kusimudzira maitiro ekudya asina kunaka.

Chikafu chekudya

Aya anotevera ezvikamu zvekudya anogona kuverengerwa pane isina gorosi chikafu:

• Zvibereko. Mhando dzese dzemichero dzinotenderwa, kungave nyowani, yakaomeswa, kana chando.
• Muriwo. Izvi zvinogona kudyiwa zvakabikwa, zvakabikwa, kana kuiswa mumasadhi kana masobho. Mastarchy miriwo yakaita mbatatisi, squash, uye chibage chitsva zvakanaka, dzimwe nzira dzakapfuma-yakawanda kune zviyo.
• Mapuroteni-akapfuma zvigadzirwa zvemhuka. Ichi chikamu chinosanganisira nyama, hove, hove dzegungwa, mazai, uye zvigadzirwa zvemukaka semukaka, chizi, uye yogati.
• Mapuroteni-akapfuma chikafu chezvirimwa. Mbesa, tofu, tempeh, edamame, natto, soymilk, soy yoghurt, uye nyama dzinosekesa dzisina zviyo-zvakavakirwa zvigadzirwa zvinogona kunakidzwa pane chikafu chisina zviyo.
• Pseudocereals. Izvi zvinosanganisira quinoa, buckwheat, uye amaranth.
• Nuts uye mbeu. Izvi zvinosanganisira mhando dzese dzenzungu nembeu, pamwe nemabutter uye hupfu hwakagadzirwa kubva kwavari.
• Asina-gorosi-akavakirwa hupfu uye chikafu chakagadzirwa kubva kwavari. Almond, flaxse, chickpea, soy, red lentil, uye coconut flour, pamwe neodles, chingwa, uye zvimwe zvakabikwa zvigadzirwa zvakagadzirwa kubva kwavari, zvinotenderwa.
• Mafuta. Izvi zvinosanganisira maorivhi, bota, kokonati mafuta, uye mafuta avocado.

Iwe unogona zvakare kusarudza kuisa marinades uye kusaradhi kupfeka semafuta akawedzerwa, pamwe nezvinotapira, senge shuga, maple syrup, kana uchi. Zvakadaro, iwe unokurudzirwa kutarisa pazvose, zvishoma zvakagadziriswa chikafu.

Kudya kusina zviyo kunotendera chikafu chakawanda, sekureba sekunge vasina zviyo. Izvi zvinosanganisira michero, miriwo, nyemba, nyama, hove, hove dzegungwa, mazai, mukaka, pseudocereals, nzungu, mhodzi, uye hupfu husiri hwezviyo.

Zvikafu zvekudzivirira

Kudya kusina gorosi kazhinji hakubatanidzi zvinotevera zvikamu zvezvikafu:

• Zvinhu zvakawanda zvakabikwa: zviyo-zvakavakirwa chingwa, bagels, tortilla, tacos, pizza, nezvimwe.
• Zvizhinji zvekudya: zviyo-zvakavakirwa donuts, makuki, croissants, muffin, nezvimwe.
• Mazhinji noodles: pasita, mupunga manoni, ramen noodles, udon noodles, nezvimwe.
• Kudya kwemangwanani: muesli, oatmeal, ruomba rwegorosi, nezvimwe.
• Zviyo-zvakavakirwa mafura: hupfu hwechinangwa-chese, hupfu hwegraham, hupfu hwechibage, uye hupfu hwemupunga, pamwe nezvose zvigadzirwa zvakagadzirwa kubva kwavari
• Zvakawanda zvekudya zvekudya. popcorn, crackers, muesli bars, crackers rice, nezvimwe.
• Zviyo-zvakavakirwa padivi ndiro: mupunga, orzo, mapira, mukoma, polenta, nezvimwe.
• Zviyo-zvakavakirwa nyama kutsiva: seitan, nezvimwe.
• Zviyo-zvakavakirwa mukaka dzimwe nzira: oat mukaka, mukaka wemupunga, nezvimwe.

Iwe unogona zvakare kuda kudzivirira zviyo-zvakavakirwa zvinwiwa zvinodhaka, senge doro, gin, whiskey, nekuda, uye Scotch, pamwe nezvikafu zvine zvigadzirwa zvezviyo-zvinotorwa sirasi yemupunga kana yakakwira-fructose chibage sirasi

Kudya kusina gorosi hakubatanidzi zvese zvine zviyo zvine chikafu. Inogona zvakare kudzikamisa kunwa kwezvinwiwa zvinodhaka zvinotorwa kubva muzviyo kana chikafu chine zvigadzirwa zvezviyo zvinotorwa.

Mharidzo menyu

Heino yakajairwa-yemazuva matatu menyu inokodzera chikafu chisina chibage.

Zuva 1

• Kudya kwemangwanani: zai kana tofu kupokana nemiriwo yakawanda uye inogadzirwa hash browns
• Kwekudya kwemasikati: saradhi yakaiswa nesarudzo yako yeveggies, yakabikwa amaranth, kusvuta tofu, kana salmon, uye raspberry vinaigrette kupfeka
• Kudya kwemanheru: coconut-lime curry ne shrimp kana marinated tempeh pamubhedha weholiflower mupunga

Zuva 2

• Kudya kwemangwanani: Smoothie inogadzirwa nemukaka (kana chirimwa-chakavakirwa, chisina zviyo imwe nzira), mango yakaoma, mbeu yeflakisi, sipinashi, uye yakasarudzika puroteni yeupfu
• Kwekudya kwemasikati: manhanga manhanga, karoti, uye chena-bhinzi muto wakagadzirwa neyakagochwa nzungu dzemakwenzi
• Kudya kwemanheru: hovhoni-yakabikwa mbatatisi, yakashongedzwa nechili, chibage chitsva, lettuce yakachekwa, guacamole, uye salsa

Zuva 3

• Kudya kwemangwanani: mini yemangwanani quiches nesipinashi
• Kwekudya kwemasikati: bun-shoma nyama kana veggie burger, yakashongedzwa nemhiripiri yakakangwa, hummus, avocado, uye parutivi rwebuckwheat pasta saladi
• Kudya kwemanheru: yakasvibira zucchini noodles ane nyama kana tofu Bolognese muto, yakakangwa nzungu dzepaini, uye Parmesan kana mbiriso yekudya.

Kudya kwakaringana-kusina zviyo kunogona kusanganisira michero yakasiyana-siyana, miriwo, nzungu, mhodzi, uye nyemba, pamwe nenyama, hove, hove dzegungwa, mazai, uye mukaka.

Zvirinyore zvisina kurimwa nezviyo

Heano mashoma akareruka asi ane hutano asina zviyo-isina snack mazano ekukufambisa pakati pekudya:

• michero mitsva ne yogati
• trail musanganiswa
• chia pudding
• vatengesi vemarakisi nemuorivhi tapenade
• Smoothies
• zviyo zvisina nzungu nemabhawa emichero
• kare chips
• hummus uye veggies
• svutugadzike yegungwa
• almond-upfu muffin
• apple chips
• nati ruomba michero dip
• yakagadzirirwa imba yechando yogati popsicles
• coconut, zuva, uye nzungu mabhora

Kune nzira dzakawanda dzekuisa zvinonwiwa pane isina gorosi kudya. Iko kusanganiswa pamusoro kunogona kushandiswa kukubatsira kukukwevera iwe pakati pekudya.

Chinokosha

Kunyangwe kudzikisira dzimwe tsanga dzinogona kubatsira mamwe mamiriro ehutano, kucheka tsanga dzese hakuna basa kune vanhu vazhinji uye kunogona kutokanganisa hutano hwako.

Uyezve, izvo zvinofungidzirwa mabhenefiti ezvekudya zvisina zviyo zvinowanzoitika nenzira dzisingade kutema chese chikafu chikafu kubva pane chako chikafu.

Naizvozvo, zvakakodzera kuti utarise kana chikafu ichi chinokupa zvakanakira kudarika chakaipa usati wamboedza.