5 Dzakanakisa Nzira dzeKutora Zvimwe Zvouturu Kubva Muzvako Zvigadzirwa

Zvemukati

• Ongororo ye

Ini ndanga ndatoziva kuti zvimwe zvekudya zvinonyanya kudyiwa mbishi, nepo vamwe vanogona kusimuka zvirinani pakubika. Asi tichitsvaga nzira dzekubika dze The Real Food Grocery Guide, Ndakadzidza aya mazano mashanu anofadza ayo achakubatsira kuti uwane zvakanyanya kubva muzvigadzirwa zvako.

1. Cheka garlic zvishoma maminitsi gumi usati waibika.

Garlic inosanozivikanwa kupa huwandu hwehutano hwakanaka, kusanganisira yekudzivirira pagomarara. Iyo anticarcinogenic zvivakwa zvinofungidzirwa kuti zvinokonzerwa nekomboni allicin, iyo inogadzirwa kana maviri makemikari mugariki musanganiswa mushure mekutemwa, kutsengwa, kana kupwanywa. Kuti udzivise komisheni iyi kubva mukupisa kwepani inopisa, cheka kana kupwanya garlic yako maminetsi gumi usati waronga kubika. Kana iwe ukakanda gariki mupani zvisati zvaitika, chokwadi, iwe uchiri kuwana iyo inonaka inonaka, asi iwe unogona kupotsa mamwe ekudzivirira-chirwere mabhenefiti.

2. Pisai, chill, uye dzokororai mbatatisi kudzikisa mutoro we glycemic.

Ichokwadi kuti mbatatisi ine yakakwira glycemic mutoro kupfuura mamwe akawanda maveji, asi iwe unogona kuzvigadzirira zvine hungwaru kudzikisira zvazvinoita pashuga reropa rako. Izvo zvese zvinouya pasi pakudya kwekugadzirira. Zvibike sezvaunoda-kubikwa, mashed, kubikwa-wozoisa mufiriji kwemaawa makumi maviri nemana, uye wopisa kana uchida. (Unogona kuyedza iyi Yakazara Mbambaira Yakatapira neBlack Beans neAvocado.) Iyo tembiricha inotonhorera inoshandura iwo akakurumidza kugayiwa macarbs kuita sitachi dzakaputswa zvishoma zvishoma uye dzakapfava panyama. Kutsvagurudza kunoratidza kuti hunyanzvi uhu hunogona kudzora kukanganiswa kwembatata pashuga yeropa neinosvika makumi maviri neshanu muzana.

3. Nguva dzose bika howa.

Howa dzinopa mabhenefiti anoshamisa ekusimudzira immune uye kuwedzera kukuru kune chikafu chine hutano. Kubata? Chero dzaibva. Howa hune makomputa anovhiringidza kutora kwehutachiona kana uchinge washandiswa mbishi, asi kwete kana abikwa. Iwo zvakare ane zvimwe zvinokachidza, mamwe acho anoonekwa seaccinogen, ayo zvakare, ongororo dzekutsvagisa dzinoparadzwa nekupisa kupisa. Edza, kugocha, kugocha, kana kuamisa.

4. Usarase beet greens.

Iwe unogona kunge uchidya beet (senge mune iyi superfood kale uye yegoridhe beet saladi), iyo ine hutano pachayo. Asi madzinde ane mashizha egirinhi anowanzo kuchekwa oraswa akaenzana zvimwe zvinovaka muviri. Semuenzaniso, beet greens inzvimbo yakanakisisa yevhitamini A, C, uye K. Saka, nguva inotevera paunotenga beet, iva nechokwadi chokuti unobata masumbu nemashizha achiri kubatanidzwa. Ingozvidzora neinenge inchi imwe ichiri kunamira kune ma beet uye shandisa mukati mezuva kana maviri. Iwe unogona kucheka mashizha uye madzinde, songa negariki nemafuta emuorivhi kune unonaka padivi dhishi uyo unofarira zvakafanana nesipinashi kana kuyedza imwe yeaya asingakundike beet magidhi mapeji.

5. Usasvuure matapiri, kiwis, kana magaka.

Ganda remichero iyi nemichero haisi kungodyiwa chete, iyo inowedzera antioxidant-yakapfuma kupfuura nyama iri pasi. Ivo vakaremerwa nefibre zvakare. Semuenzaniso, ongororo ichangoburwa inoratidza kuti kudya ganda re kiwi kwakapetwa nefibre inodyiwa nekuenzaniswa nekungodya nyama yemuchero, sekureva kweCalifornia Kiwifruit Commission. Nekusabvisa ganda, iwe unochengetedza yakawanda yehuwandu hwevhitamini C zvakare. Saka sarudza organic kana uchikwanisa, ipa 'em kugeza kwakanaka, uye chengetedza ganda. (Uye kana iwe uri kushamisika, haugone kunyatso kuravira iro risinganzwisisike kiwi ganda kana rachekwa.)

Ongororo ye