Unofanira Kudya Saladi Yekudya Kwekuseni?

Zvemukati

• Hutano mabhenefiti emangwanani saradhi
• Inogona kuwedzera mamood ako uye negoho
• Inogona kuwedzera kugaya kwako
• Inogona kukubatsira iwe kurasikirwa uremu
• Inogona kuwedzera hutano hwako hwese uye kukudzivirira kubva kuchirwere
• Maitiro ekuvaka yemangwanani saradhi yakanaka
• Nhanho 1: Sarudza mavegi ako
• Nhanho 2: Wedzera sosi yeprotein
• Nhanho 3: Sarudza mamwe akaomarara carbs
• Nhanho 4: Wedzera mafuta ane hutano
• Zvinongedzo zvekudzivirira
• Hutano hwekudya kwemangwanani saradhi mazano
• Chinokosha
• Kudya Kugadzirira: Isina-Inofinha Saladi

Kudya kwemangwanani masaradhi kuri kuve yazvino hutano hwekupenga.

Kunyangwe kudya miriwo pakudya kwemangwanani kusingawanzo mu kudya kwekuMadokero, zvakajairika mukudya kunobva kune dzimwe nzvimbo dzepasi.

Kudya kwemangwanani saradhi inzira yakanaka yekutanga zuva rako nezvikafu zvine chikafu. Vanogona zvakare kusimbisa manzwiro ako uye negoho, kunatsiridza kugaya kwako, uye kunyange kukubatsira iwe kuti uderedze huremu.

Ichi chinyorwa chinoongorora masaradhi emangwanani, chinonyora mabhenefiti avo ehutano, uye chinokuratidza maitiro ekuvaka ako wega.

Hutano mabhenefiti emangwanani saradhi

Kudya kwemangwanani masaradhi anowanzo kuve nemiriwo yakasungwa nezvimwe zvakasiyana siyana zvekudya, zvakadai semazai, chizi, michero, nzungu, mhodzi, zviyo, uye bhinzi.

Kuisa chikafu chako chemangwanani saradhi inzira iri nyore yekuwedzera zvimwe zvekudya kune chako chikafu. Iwe unogona zvakare kuwana yakawanda yehutano mabhenefiti.

Inogona kuwedzera mamood ako uye negoho

Izvo zvaunodya pakudya kwemangwanani zvinogona kukanganisa manzwiro ako uye kuita kwepfungwa.

Kudya kwemangwanani kwakakwirira muma carbs akaomesesa uye kwakaderera mumafuta, senge akanyatso kuenzana masaradhi emangwanani, anoita kunge anovandudza mamood uye anoderedza kuneta zvakanyanya kupfuura yakaderera-carb, sarudzo dzakakora-mafuta semazai, hash browns, uye bacon ().

Iyo yekuwedzera-yekusimudzira mhedzisiro yeakakwira-carb, yakaderera-mafuta mabhurefu emangwanani anogona kuve echokwadi kunyanya kumabiko emabiko akafuma mune akaomarara carbs anowanikwa mune michero, miriwo, uye zviyo zvese, zvichipesana neakareruka carbs muzvikafu zvemangwanani uye mapeke ().

Kudya kwemangwanani chikafu chine yakaoma carbs kunogona kubatsira kusimudzira mamaki ekushanda kwepfungwa, senge ndangariro, kutarisisa, uye kugadzirisa ruzivo ().

Zvakare, kutsvagurudza kunoratidza kuti mashizha ane mashizha anogona kunyanya kushanda mukuchengetedza huropi mashandiro paunenge uchikura ().

Zvakare, izvi zvinhu zvinogona kuwedzera kugadzirwa kwako.

Kune zvakare humbowo hwekuti mashizha emashizha, mhiripiri, uye cruciferous miriwo senge broccoli kana kabichi zvinogona kupa zvimwe zvinodzvinyirira mabhenefiti. Naizvozvo, kuwedzera iwo kumasaradhi ako kunogona kuwedzera kusimudzira mafungiro ako ().

Inogona kuwedzera kugaya kwako

Kudya kwemangwanani masaradhi anowanzo kuve akapfuma mumvura uye faibha, izvo zvinogona kubatsira kugaya kwako.

Fibha inogona kunge isina kusungunuka kana isingasvike.

Insoluble fiber inowedzera kuwanda kuchigaro uye inobatsira kufambisa chikafu kuburikidza neura hwako, ichideredza mukana wekudzvinyirirwa. Kudya kwakapfuma mune zvinwiwa, sezvakawanda masaladhi emangwanani, anogona zvakare kubatsira kurwisa kupatirwa ().

Kune rimwe divi, fibha inogadziriswa inodyisa ako anobatsira gut mabhakitiriya, ayo anozo gadzira mapfupi-cheni mafuta acids (SCFAs), senge acetate, butyrate, uye propionate.

Aya maSCFAs anodyisa ako maseru maseru, anoderedza kuzvimba, uye anogona kurwisa kumwe kusagadzikana kwematumbo, senge anotsamwisa ura (IBS), chirwere cheCrohn, uye ulcerative colitis (,,).

Zvikafu zvakati wandei zvine mhando mbiri dzefibre. Kwakanaka masosi anosanganisira:

• Soluble faibha: oats, bhinzi, avocado, mapeya, maapuro, maonde, mabhanana, mbatatisi, hazelnuts, mbeu yeflakisi uye mbeu yezuva
• Insoluble faibha: zviyo, mbatatisi, bhinzi, nyemba, pizi, michero mizhinji, miriwo, nzungu, uye mhodzi

Zvichienderana nemidziyo yavo, mabhureki emangwanani anogona kunge akapfuma mune ese marudzi efaera.

Inogona kukubatsira iwe kurasikirwa uremu

Sezvineiwo, sarufa dzemangwanani dzinogona kubatsira kuonda.

Havasi ivo chete vakapfuma mune fiber uye nemvura, asi zvakare zvinoda kuwanda kutsenga. Chimwe nechimwe chezvinhu izvi chinogona kudzikisira nzara uye kukurudzira kuzara, zvichikonzera kuti udye zvishoma (,).

Pamusoro pezvo, michero nemiriwo, izvo zvinoshandiswa zvekutanga mumangwanani emangwanani, zvinowanzove zvine yakaderera macalorie density. Izvi zvinoreva kuti ivo vanopa mashoma macalorie evhoriyamu iwo yavanotora mudumbu mako, ayo anogona kuwedzera kuwedzera kuhuremu ().

Tsvagiridzo inogara ichibatanidza michero mirefu uye miriwo inowedzera kuhuremu kana kushomeka kwekuwedzera uremu nekufamba kwenguva. Kuwedzera sosi yeprotein kune yako yemangwanani saradhi kunogona kuwedzera kudzikisira nzara uye kuwedzera kunzwa kwekuzara (,).

Kudya kwemangwanani masaradhi anogona kubatsira zvakanyanya pakurasikirwa nehuremu kana vatsiva yakakwira-koriori, zvakagadziriswa zvekudya zvekuseni senge macroissants kana tsanga-yepamusoro-soro yezviyo zvekuseni.

Inogona kuwedzera hutano hwako hwese uye kukudzivirira kubva kuchirwere

Kudya kwemangwanani saradhi inzira iri nyore yekuwedzera kudya kwako kwemichero nemiriwo, zvine zvakawanda zvinovaka muviri uye mishonga yemiti inobatsira hutano hwako uye inokudzivirira kubva kuchirwere (,,,).

Semuenzaniso, girini yemashizha nemiriwo yemuchinjikwa inozivikanwa mumasadhi inogona kudzivirira kubva pakuderera kwepfungwa, mhando 2 chirwere cheshuga, uye chirwere chemwoyo (,,).

Asi, sekureva kweCenters for Disease Control and Prevention (CDC), chete muvanhu vakuru gumi muUnited States vanogara vachidya michero nemiriwo zvakakwana zuva rega rega ().

Ramba uchifunga kuti kudya mafuta ane mafuta ane shuga yakawanda kazhinji kunogona kuwedzera njodzi yako yechirwere chemwoyo kana kukukonzera kukudziridza mafuta emudumbu, chinokonzera njodzi yezvirwere zvakawanda zvisingaperi (,,).

Nekudaro, kutsiva chikafu chako chemangwanani nesaladi kunogona kubatsira kuchengetedza moyo wako hutano uye kudzivirira zvimwe zvirwere zvisingaperi.

Kudya kwemangwanani masaradhi kunogona kubatsira kugaya, kurasikirwa uremu, mamiriro uye kugadzirwa. Uyezve, inzira iri nyore yekuzadza kudya kwako nezvibereko zvinovaka uye miriwo.

Maitiro ekuvaka yemangwanani saradhi yakanaka

Kana iwe uchida kupa yemangwanani masaladhi edza, zvakakosha kuti uve nechokwadi chekuti ane hutano uye anozadza.

Heano manyore-nhanho maitiro ekuvaka yakanaka svusvura saradhi.

Nhanho 1: Sarudza mavegi ako

Mashizha ane mashizha uye miriwo yemuchinjikwa ndeimwe yemiriwo inovaka muviri yaunogona kuwana, saka vanoita chigadziko chakakura chesaladi yako (,,).

Leafy greens inosanganisira kare, collard miriwo, sipinashi, kabichi, beet magidhi, watercress, romaine lettuce, Swiss chard, arugula, bok choy, uye turnip magidhi.

Cruciferous miriwo inosanganisira cauliflower, broccoli, Brussel inomera, bok choy, uye kabichi.

Iwe unogona kumusoro aya magidhi uye cruciferous miriwo neakawedzera mavegi eunosarudza. Edza kunhonga kubva kune akasiyana mavara, sezvo izvi zvichawedzera yako vhitamini uye mamineral kutora. Bhero mhiripiri, matomatisi, uye karoti mienzaniso yakanaka.

Nhanho 2: Wedzera sosi yeprotein

Kuwedzera sosi yeprotein kune yako yemangwanani saradhi inobatsira mukuderedza nzara nekuchengetedza kuzara, pamwe nekutsigira mapfupa ane hutano uye kuchengetedza tsandanyama yako (,,,).

Mhuka-yakavakirwa sosi yemapuroteni anosanganisira ehove, mazai, nyama, uye zvigadzirwa zvemukaka senge chizi. Miti yekudyara inosanganisira tofu, tempeh, bhinzi, pizi, nzungu, mbeu, uye zvimwe zviyo zvakazara, senge quinoa.

Nhanho 3: Sarudza mamwe akaomarara carbs

Carbs ndiwo muviri wako unofarira sosi yemafuta. Kuwedzera imwe pasaradhi yako yemangwanani izano rakanaka, sezvo izvi zvichikubatsira kuti ugare uine simba kusvika pakudya kwako kunotevera.

Carbs inogona kupatsanurwa kuita shuga, sitachi, uye faibha. Ziva kuti shuga inofungidzirwa seyakareruka carbs uye inowanzo kuve yakabatana nekufutisa, chirwere chemwoyo, uye mhando 2 chirwere cheshuga, kunyanya kana ichigadziriswa ().

Kune rimwe divi, sitachi uye faibha zvakaomarara. Ivo anononoka kugayiwa, ayo anogona kusimudzira hutano hweshuga yeropa ().

Zvakanakisisa kufarira carbs yakaoma senge tsanga dzese, michero, nyemba, kana miriwo ine starch pamusoro pemakarobhu akareruka senge dzakagadziriswa zviyo, zvinokanganisa, kana croutons.

Mamwe carbs ane hutano anosanganisira mbatatisi, maapuro, bhinzi nhema, uye butternut squash.

Nhanho 4: Wedzera mafuta ane hutano

Kuwedzera mafuta pakudya kwako kwekuseni saradhi kunogona kubatsira muviri wako kutora mafuta-akanyungudika mavhitaminzi ().

Manyuko akanakisa emafuta anouya kubva kuzere zvidyarwa zvezvirimwa semavocado, maorivhi, nzungu, uye mhodzi. Aya akapfuma mumavitamini, zvicherwa, uye zvinobatsira zvinomera zvemiti pane mafuta akacheneswa semafuta emiriwo.

Saka nekudaro, kupfekedzwa kwakagadzirwa pamba uchishandisa maoiri emiti, senge maorivhi, avocado, kana mafuta eflakisi, ndiyo imwe nzira yakanaka kune mhando dzakatengwa muzvitoro, idzo dzinowanzo chengeta munyu kana shuga yakawedzerwa.

Kudya kwakanaka kwekuseni saradhi inofanirwa kusanganisa miriwo yakawanda, sosi yeprotein, yakaoma carbs, uye kubata kwemafuta ane hutano.

Zvinongedzo zvekudzivirira

Kuti ugadzire sarufa yemangwanani inovaka muviri, edza kusanganisa zvakawandisa uye zvishoma zvakagadziriswa chikafu uchidzivirira zvakawandisa.

Zvakanakisa kudzikisira kana kubvisa pazvinhu zvinotevera:

• Chikafu chakabikwa, nyama ine mafuta, uye kutsiva nyama ine sodium. Izvi zvinowedzera huwandu husina basa hwemafuta nemunyu pakudya kwako.
• Zvizhinji zvezvitoro-zvakatengwa zvemadhadhi. Izvi zvinowanzo kutakurwa neshuga uye munyu apo zvakaderera mavitamini nemaminerari.
• Yakakangwa kana mafuta-akachekwa nzungu. Aya anowanzo kuvezwa mushuga kana ane mafuta asina basa, saka zviri nani kunhonga nzungu mbishi kana dzakaomeswa panzvimbo.
• Yakanatswa tsanga. Izvi zvinosanganisira machena macasta, croutons, kana makeke, ayo anowanzove asina fiber, mavitamini, uye zvicherwa.
• Muchero unotapira, wakaomeswa. Muchero wakaomeswa unogona kuva imwe nzira yakanaka kune michero mitsva. Zvisinei, zviri nani kudzivisa marudzi anotapira, sezvo izvi zvichirongedza huwandu husina basa hweshuga yakawedzerwa.

Pane kudaro, edza kusarudza zvimwe zvekudya zvakataurwa muchitsauko chakapfuura.

Dzivisa nyama ine mafuta, zvekudya zvakabikwa, uye zvimwe zvinogadzirwa zvakawandisa paunenge uchivaka yako yemangwanani saradhi.

Hutano hwekudya kwemangwanani saradhi mazano

Kudya kwemangwanani saradhi kuri nyore kugadzira, kutakurika, uye kusimba kwakawanda. Heano mazano mashoma ekuti ufemerwe.

• Sipinachi-Berry Saladi: sipinachi chigadziko, chakashongedzwa neyakagadzirwa granola, walnuts, tangerines, coconut flakes, uye blueberry vinaigrette
• Mexican saradhi: shredded romaine lettuce yakazara neinotapira, bhinzi nhema, chibage, tsvuku tsvuku, salsa, uye avocado-based dressing
• Inoputa sesame saladi: arugula yakafukidzwa nesimoni yakasvuta kana tempeh, quinoa, magaka, mbeu yesame, uye dash yemuto wemonimu
• Yakabatira-mazai saladi: kare yakaiswa neakavhara zai, cranberries, pecans, cherry matomatisi, uye yakazara-zviyo pita machipisi
• Yakatsva-tofu saladi: yakavhenganiswa magirini ane butternut squash, maapuro, radishes, hanyanisi, uye chakakwenenzverwa tofu

Iwe unogona kudzikisa yako yekugadzirira nguva uchishandisa pre-yakashambidzwa magidhi, pre-akacheka mavegi, uye zvasara.

Kudya kwemangwanani masaradhi zvakare zvakareruka kutora uchienda. Ingo ita chokwadi chekurongedza kupfeka zvakasiyana kudzivirira kuti saradhi yako isazonetseke.

Kudya kwemangwanani saradhi inochinja-chinja uye nyore kuita. Unogona kuyedza musanganiswa wesaladi wakatsanangurwa pamusoro kana kusarudza zvaunofarira zvigadzirwa.

Chinokosha

Saladi inogona kuve imwe nzira ine hutano kune yako yakajairwa mangwanani emangwanani.

Izvo zvakashongedzwa nezvikafu zvinovaka muviri zvinogona kupa mabhenefiti akati wandei, kusanganisira kunatsiridza kugaya, kudzivirira chirwere, uye kuonda.

Zadza mbiya yako nezvibereko zvitsva nemiriwo, uye uve shuwa kuti unosanganisira sosi yeakaomesesa carbs, mapuroteni, uye mafuta ane hutano.

Kana iwe uchifarira kuzunza chikafu chako chamangwanani, saradhi inogadzira kudya kukuru kwemangwanani.

Kudya Kugadzirira: Isina-Inofinha Saladi