Iri 1-Zuva Rine hutano Kudya Chikafu Chirongwa Chichakubatsira Iwe Kudzokera Panzira

Zvemukati

• Kudya kwemangwanani
• Kwekudya kwemasikati
• Kudya kwemanheru
• Ongororo ye

Zvichida wakapedza vhiki imwe yakawandisa uchiedza maresitorendi matsva neshamwari dzako dzepamoyo, wakatora vhiki-refu kutiza kunzvimbo yekudya, kana kungova nenyaya yakaipa yekushuva chokoreti mwedzi uno. Chero chero chikonzero chako chekutsauka kubva kune ako ane hutano kudya zvinangwa (kana Dry Ndira), unogona kunge usiri kunzwa kupisa zvakanyanya mushure.

"Kunyanyisa kunogona kukanganisa yako GI system uye kunonoka kugaya kwako," anodaro Susan Albers, chiremba wepfungwa kuCleveland Clinic uye munyori webhuku idzva. Hanger Management. “Kuti uvandudze metabolism uye unzwe kupera simba, dyisa muviri wako zvakanaka. Ndezve kuzvisimbisa mupfungwa. "

Izvi zvinoreva kuti zvikafu zvakatakurwa nezvinovaka muviri zvaunoda kuti muviri wako udzoke pakunzwa zvakanyanya. Sezvineiwo, unogona kuzvisimbisa muzuva rimwe chete nerubatsiro rweiyi chirongwa chekudya. Muzhinji, ita shuwa yekusanganisa musanganiswa weprotein, fiber, uye miriwo kuti upe muviri wako reboot zvainoda. (Unoda zvinopfuura zuva rimwe? Edza iyi 30-Mazuva Akachena-ish Kudya Dambudziko.)

Kudya kwemangwanani

"Haugone kurova mamwe mazai nechingwa chezviyo chakazara kuti udzokere panzira," anodaro Keri Gans, R.D.N., a Chimiro Brain Trust nhengo uye munyori we Chidiki Chinja Chikafu. Mazai ane vhitamini B12, inokupa simba. Ivo zvakare vakapfuma mucysteine, amino acid inobatsira muviri wako kuburitsa glutathione, antioxidant inopera kana ukanwa doro, anodaro. Hutano hwese-zviyo toast (ona musiyano uripo pakati pegorosi uye zviyo zvese) inoremerwa nekuzadza fiber, ichikuchengeta iwe wakaguta mangwanani ese.

Kuti uwedzere kuwedzera:Wedzera divi rebhanana rakachekwa re potassium, chicherwa chinobatsira kudzora huwandu hwemvura iri muchirongwa chako uye chinowedzera simba remhasuru, anodaro Albers.

Kwekudya kwemasikati

Dzivisa chero chinhu chinorema, izvo zvinogona kuita kuti unzwe uine usimbe. Sarudza saradhi ine mashizha ane mashizha ane mashizha (akadai sepinashi kana kare), ayo ane zvicherwa zvakadai semagesium uye calcium iyo vakawanda vedu vasingakwanisi kuwana. Wobva wawedzera mavheji pamwe chete neprotein yekuvaka tsandanyama, sehuku kana tuna yemumagaba, anodaro Gans. Kana iwe uri mudyari wezvirimwa, pamusoro ndiro yako ine vitamin B-rich chickpeas kuti urambe uine simba. (Imwe yeaya masaladhi anogutsa achaita hunyengeri.)

Kuti uwedzere kuwedzera:Inwa mvura yakawanda masikati uye masikati ese kuti ugare uine hydrated, anodaro Albers. Hydration yakakosha kune simba.

Kudya kwemanheru

Yakabikwa salmoni nemiriwo yakakangwa isarudzo yakanakisa yekudya kwako kwekupedzisira kwezuva. Zvibereko zvinokupa antioxidants, uye hove inopa mapuroteni uye mafuta ane hutano, anodaro Gans. Kana edza pasita ine shrimp uye veggies yakamisikidzwa negariki nemafuta emuorivhi iwo mabhenefiti akafanana.

Kuti uwedzere kuwedzera:Kudya paapuro, peya, kana orenji kwechingwa chekudya kwemanheru. Michero iyi haizadziswe chete nemavhitamini uye faibha chete asi zvakare ine yakakwira (ndokuti, inopa simba) zvemukati zvemvura, anodaro Albers.

Rakaumbwa Magazini, Ndira / Kukadzi 2020 chinyorwa

Ongororo ye