Iyo Sirtfood Kudya: Iyo Yakadzama Yekutangisa YeMutungamiriri

Zvemukati

• Chii chinonzi Sirtfood Kudya?
• Inoshanda here?
• Maitiro ekutevera iyo Sirtfood Kudya
• Sirtfood muto wegirini
• Chikamu chekutanga
• Chikamu chechipiri
• Mushure mekudya
• Sirtfoods ndiyo nyowani superfoods?
• Izvo zvine hutano uye zvinogadzikana?
• Kuchengetedza uye mhedzisiro
• Chinokosha

Zvikafu zvemhando yepamusoro zvinoita kunge zvinobuda nguva nenguva, uye iyo Sirtfood Kudya ndeimwe yezvazvino.

Yakave inofarirwa nevanozivikanwa muEurope uye inozivikanwa nekutendera waini tsvuku uye chokoreti.

Vagadziri vayo vanoomerera kuti haisi fashoni, asi vanoti ivo "sirtfoods" ndiyo chakavanzika chekuvhura kurasikirwa kwemafuta uye kudzivirira chirwere.

Zvisinei, nyanzvi dzezvehutano dzinoyambira kuti chikafu ichi hachikwanise kurarama zvinoenderana nehana uye chinogona kunge chiri zano rakaipa.

Ichi chinyorwa chinopa humbowo-hwakavakirwa kuongororwa kweiyo Sirtfood Kudya uye ayo anogona kubatsira ehutano.

Chii chinonzi Sirtfood Kudya?

Vaviri vane mukurumbira vezvekudya zvinovaka muviri vanoshandira yega yega jim kuUK vakagadzira iyo Sirtfood Kudya.

Vanoshambadza kudya kwacho sekuchinja patsva uye chirongwa chehutano chinoshanda nekushandura "ganda rako rakaonda".

Kudya uku kwakavakirwa pakutsvagisa sirtiins (SIRTs), boka remapuroteni manomwe anowanikwa mumuviri wakaratidzirwa kudzora akasiyana mabasa, kusanganisira metabolism, kuzvimba uye hupenyu ().

Zvimwe zvidyarwa zvemiti zvakasikwa zvinogona kukwanisa kuwedzera mwero wemapuroteni aya mumuviri, uye chikafu chine iwo chakanzi "sirtfoods."

Rondedzero ye "yepamusoro makumi maviri sirtfoods" yakapihwa neSirtfood Kudya inosanganisira ():

• kare
• waini tsvuku
• mastrawberry
• hanyanisi
• soy
• parsley
• imwe mhandara yemafuta emuorivhi
• chokoreti yakasviba (85% cocoa)
• matcha girini tii
• buckwheat
• turmeric
• walnuts
• arugula (roketi)
• ziso reshiri chili
• lovage
• Mazuva eMedjool
• tsvuku chicory
• blueberries
• capers
• kofi

Kudya kwacho kunosanganisa sirtfoods uye kudzora koriori, zvese izvi zvinogona kukonzeresa muviri kuti ubudise akakwira mwero yemaseru.

Bhuku reSirtfood Diet rinosanganisira zvirongwa zvekudya uye mabikirwo ekutevera, asi kune akawanda emamwe mabhuku eSirtfood Diet anowanikwa.

Vagadziri vechikafu vanoti kutevera iyo Sirtfood Kudya kuchakonzera kukurumidza kuonda, zvese uku uchichengetedza tsandanyama uye uchidzivirira kubva kuzvirwere zvisingaperi.

Paunenge wapedza kudya, unokurudzirwa kuti uenderere mberi kusanganisira sirtfoods uye siginecha yechikafu siginecha yakasvibira mune yaunogara uchidya.

Chikafu cheSirtfood chakavakirwa pakutsvagisa pamusoro pemastireni, boka remapuroteni anorongedza mashandiro mazhinji mumuviri. Zvimwe zvekudya zvinonzi sirtfoods zvinogona kukonzera kuti muviri uburitse akawanda emapuroteni aya.

Inoshanda here?

Vanyori veSirtfood Diet vanoita zvirevo zvine hushingi, kusanganisira kuti kudya kwacho kunogona kuwedzera kurasikirwa nekurema, batidza rako "rakaonda geni," uye kudzivirira zvirwere.

Dambudziko haripo humbowo hwakawanda hwekutsigira izvi zvirevo.

Parizvino, hapana humbowo hunogutsa kuti iyo Sirtfood Kudya kunobatsira zvakanyanya pakurasikirwa nehuremu pane chero imwe koriori-inorambidzwa kudya.

Uye kunyangwe mazhinji ezvikafu izvi aine hutano zvivakwa, hapasati pave neyakareba kwenguva refu zvidzidzo zvevanhu kuona kana kudya chikafu chakafuma mune sirtfoods kune chero chinoonekwa hutano mabhenefiti.

Zvakangodaro, bhuku reSirtfood Diet rinorondedzera zvabuda muchidzidzo chekutyaira chakaitwa nevanyori uye chinosanganisira 39 vatori vechikamu kubva kunzvimbo yavo yekusimbisa muviri.

Nekudaro, mhedzisiro yeichi chidzidzo inoita kunge isiri kuburitswa kumwe kunhu.

Kwevhiki ye1, vatori vechikamu vakatevera kudya uye kurovedzwa zuva nezuva. Pakupera kwesvondo, vatori vechikamu vakarasikirwa neavhareji yemamirioni manomwe (3.2 kg) uye vakachengetedza kana kutowana mhasuru.

Asi, izvi zvabuda hazvitomboshamisi. Kurambidza yako calorie kudya kune chiuru macalorie uye kurovedza muviri panguva imwechete kunowanzo gara kuchikonzera kuonda.

Zvisinei, mhando iyi yekukurumidza kurasikirwa uremu haisi yechokwadi kana inogara kwenguva refu, uye chidzidzo ichi hachina kutevera vatori vechikamu mushure mesvondo rekutanga kuti vaone kana vakawana chero huremu kumashure, izvo zvinowanzoitika.

Kana muviri wako ukashaiwa simba, unoshandisa zvivigiro zvemagetsi zvekukurumidzira, kana glycogen, pamusoro pekutsva kwemafuta nemhasuru.

Morekuru rimwe nerimwe re glycogen rinoda mamorekuru 3-4 emvura kuti achengetwe. Kana muviri wako ukashandisa glycogen, inobvisa mvura iyi futi. Inozivikanwa se "huremu hwemvura."

Muvhiki rekutanga rekunyanyisa kwecalorie kudzora, chete chetatu chehuremu hunobva kumafuta, nepo zvimwe zviviri-muzvitatu zvinobva mumvura, mhasuru uye glycogen (,).

Kana mangoti koriori yako yawedzera, muviri wako unozadza zvitoro zveglycogen, uye huremu hunodzoka.

Nehurombo, iyi mhando yekoriyori yekudzivirira inogona zvakare kukonzera kuti muviri wako udzikise metabolic rate, zvichikonzera kuti iwe ude kunyange mashoma macalorie pazuva esimba pane apfuura (,).

Zvichida kuti kudya uku kunogona kukubatsira kurasikirwa nemapaundi mashoma pakutanga, asi zvingangodzoka nekukurumidza kana kudya kwapera.

Panyaya yekudzivirira chirwere, masvondo matatu angangodaro asina kureba zvakakwana kuti ave nechaanogona kuyerwa kwenguva refu.

Kune rimwe divi, kuwedzera sirtfoods kune chako chaicho chikafu pane kwenguva yakareba inogona kunge iri zano rakanaka. Asi pakadai, unogona kusvetuka chikafu uye wotanga kuzviita izvozvi.

Kudya uku kunogona kukubatsira kurasikirwa nehuremu nekuti hwakaderera mumacalorie, asi huremu hungangodzoka kana kudya kwapera. Kudya kwacho kwakapfupika kuti kuve nekukanganisa kwenguva refu pahutano hwako.

Maitiro ekutevera iyo Sirtfood Kudya

Chikafu cheSirtfood chine zvikamu zviviri zvinogara mavhiki matatu. Mushure meizvozvo, unogona kuenderera "uchipenengura" kudya kwako nekusanganisira sirtfoods dzakawanda sezvinobvira mukudya kwako.

Iwo chaiwo mabikirwo ezvikamu zviviri izvi anowanikwa mune "Iyo Sirtfood Kudya" bhuku, rakanyorwa nevakagadzira chikafu. Iwe unozofanirwa kuzvitenga kutevedzera chikafu.

Kudya kwacho kwakazara nesirtfoods asi zvinosanganisira zvimwe zvinongedzo kunze kwekungoti "yepamusoro makumi maviri sirtfoods."

Mazhinji emisanganiswa uye sirtfoods ari nyore kuwana.

Nekudaro, zvitatu zvezvisiginicha zvinoshandiswa pazvikamu zviviri izvi - matcha green tea powder, lovage, uye buckwheat - zvinogona kudhura kana kunetsa kuwana.

Chikamu chikuru chekudya ihwo muto wayo wakasvibira, uyo wauchada kuti uzviitire wega kubva kamwe kusvika katatu pazuva.

Iwe uchazoda juicer (blender haishande) uye chiyero chekicheni, sezvo izvo zvigadzirwa zvakanyorwa nehuremu. Iyo yekubheka iri pazasi:

Sirtfood muto wegirini

• 75 gramu (2.5 ounces) kare
• 30 gramu (1 ounce) arugula (roketi)
• 5 magiramu parsley
• 2 tsvimbo yeselery
• 1 cm (0.5 inches) ginger
• hafu yeapuro yakasvibirira
• hafu yemonimu
• hafu yepasipuni matcha girini tii

Muto zvese zvinoshandiswa - kunze kweiyo girini tii poda uye ndimu - pamwe chete wozvidira mugirazi. Muto ndimu nemaoko, wozomutsa zvese muto wemononi uye girini tii poda mumuto wako.

Chikamu chekutanga

Chikamu chekutanga chinotora mazuva manomwe uye chinosanganisira kudzorwa kwekoriori uye yakawanda yemuto muto. Izvo zvakagadzirirwa kusvetuka-kutanga yako uremu kurasikirwa uye inonzi inokubatsira iwe kurasikirwa mapaundi manomwe (3.2 kg) mumazuva manomwe.

Pakati pemazuva matatu ekutanga echikamu chekutanga, koriori yekudyiwa inongotenderedzwa kune chiuru macalorie. Iwe unonwa majusi matatu egirini pazuva uye kamwe chete kudya. Zuva rega rega iwe unogona kusarudza kubva pamabikirwo ari mubhuku, ayo ese anosanganisira sirtfoods sechikamu chikuru chekudya.

Kudya mienzaniso kunosanganisira miso-glazed tofu, iyo sirtfood omelet, kana shrimp inomutsa-fry ne buckwheat noodles.

Pamazuva 4-7 echikamu chekutanga, kudya kwekoriori kunowedzerwa kusvika 1,500. Izvi zvinosanganisira maviri majusi egirini pazuva uye mamwe maviri sirtfood-akapfuma chikafu, chaunogona kusarudza kubva mubhuku.

Chikamu chechipiri

Chikamu chechipiri chinotora kwemavhiki maviri. Munguva iyi "yekuchengetedza" chikamu, iwe unofanirwa kuramba uchidzikama uremu.

Iko hakuna chaiyo yakatarwa koriori muganho weichi chikamu. Panzvimbo iyoyo, iwe unodya katatu kudya kuzere nesirtfoods uye rimwe girini muto pazuva. Zvekare, chikafu chinosarudzwa kubva kune mabikirwo akapihwa mubhuku.

Mushure mekudya

Unogona kudzokorora zvikamu zviviri izvi nguva zhinji sezvaunoda kuti uwedzere kuonda.

Nekudaro, iwe unokurudzirwa kuenderera "uchipedzisa" kudya kwako mushure mekupedza zvikamu izvi nekubatanidza sirtfoods nguva dzose muzvikafu zvako.

Kune akatiwandei eSirtfood Dhayeti mabhuku akazara nemabikirwo akapfuma mune sirtfoods Iwe unogona zvakare kusanganisira sirtfoods mukudya kwako sechikafu kana mune mabikirwo awakatoshandisa.

Pamusoro pezvo, unokurudzirwa kuti urambe uchinwa muto wakasvibira mazuva ese.

Nenzira iyi, iyo Sirtfood Kudya inova yakawanda yeshanduko yemararamiro pane yekudya kamwe-kamwe.

Chikafu cheSirtfood chine zvikamu zviviri. Chikamu chekutanga chinotora mazuva manomwe uye chinobatanidza kudzora kwekoriori nemajusi egirini. Chikamu chechipiri chinotora mavhiki maviri uye chinosanganisira kudya katatu uye muto mumwe chete.

Sirtfoods ndiyo nyowani superfoods?

Iko hakuna kuramba kuti sirtfoods yakakunakira iwe. Iwo anowanzo kuve akakwirira mune zvinovaka muviri uye akazara ane hutano mamakomponi emiti.

Zvakare, zvidzidzo zvakabatanidza zvakawanda zvezvikafu zvinokurudzirwa paSirtfood Kudya nezvibatsiro zvehutano.

Semuenzaniso, kudya zvine mwero chokoreti yakasviba ine yakakwira cocoa zvemukati zvinogona kudzikisa njodzi yehosha yemoyo uye kubatsira kurwisa kuzvimba (,).

Kunwa green tea kunogona kudzikisa njodzi yekurohwa neshuga uye kubatsira kudzikisa BP ().

Uye turmeric ine anti-kupisa zvivakwa izvo zvine mhedzisiro inobatsira mumuviri mune zvese uye inogona kutodzivirira kurwisa kusingaperi, zvirwere zvine chekuita nekuzvimba ().

Muchokwadi, iyo yakawanda yesirtfoods yakaratidza mabhenefiti ehutano muvanhu.

Nekudaro, humbowo pane hutano mabhenefiti ekuwedzera sirtuin protein mazinga ari ekutanga. Asi, kutsvagurudzwa kwemhuka nemaseru mitsara kwakaratidza zvinofadza.

Semuenzaniso, vaongorori vakaona kuti kuwanda kwematanho emamwe mapuroteni esirtuin anotungamira kuhupenyu hwakareba mune mbiriso, honye, ​​uye mbeva ().

Uye panguva yekutsanya kana kudzora koriori, sirtuin mapuroteni anoudza muviri kuti upise mamwe mafuta esimba uye nekuvandudza insulin kunzwa. Chimwe chidzidzo mumakonzo chakawana kuti yakawedzera sirtuin mazinga akatungamira mukurasikirwa kwemafuta (,).

Humwe humbowo hunoratidza kuti sirtuin inogona zvakare kutora chinzvimbo mukuderedza kuzvimba, ichivhiringidza kukura kwemamota, uye kunonoka kukura kwehosha yemoyo neAlzheimer's ().

Nepo zvidzidzo mumakonzo uye masero emunhu zvakaratidza mhedzisiro, hapana kunge kwave nedzidzo dzevanhu dzinoongorora mhedzisiro yekuwedzera sirtuin mazinga (,).

Naizvozvo, kunyangwe kuwedzera sirtuin mapuroteni mazinga mumuviri kunotungamira kuhupenyu hwakareba kana njodzi yakaderera yekenza muvanhu hazvizivikanwe.

Tsvagiridzo irikuenderera mberi kugadzira makomputa anoshanda pakuwedzera sirtuin mazinga mumuviri. Nenzira iyi, zvidzidzo zvevanhu zvinogona kutanga kuongorora zvinokonzereswa nemastruin pahutano hwevanhu ().

Kusvikira panguva iyoyo, hazvigoneke kuona mhedzisiro yekuwedzera sirtuin mazinga.

Sirtfoods kazhinji chikafu chine hutano. Nekudaro, zvishoma kwazvo zvinozivikanwa nezvekuti chikafu ichi chinokanganisa sei sirtuin nhanho uye hutano hwevanhu.

Izvo zvine hutano uye zvinogadzikana?

Sirtfoods angangoita ese sarudzo dzakanaka uye anogona kutokonzeresa kune mamwe mabhenefiti ehutano nekuda kweayo antioxidant kana anti-anogumbura zvivakwa.

Asi, kudya zvishomanana chete zvekudya zvine hutano hakugone kusangana nezvose zvinodiwa nemuviri wako zvehutano.

Chikafu cheSirtfood chinodzvinyirira zvisina basa uye hachipi chakajeka, chakasarudzika hutano hunobatsira pane chero imwe mhando yekudya.

Uyezve, kudya macalorie chiuru chete hakuwanzo kukurudzirwa pasina kutarisirwa nachiremba. Kunyangwe kudya 1,500 macalorie pazuva zvakanyanya kudzvinyirira vanhu vazhinji.

Kudya kwacho kunodawo kunwa anosvika matatu majusi egirini pazuva. Kunyangwe majusi achigona kuve manyuko akanaka evhithamini nemaminerari, iwowo sosi yetsvigiri uye ine inenge isina kana imwe yehutano hwakasimba inoitwa nemichero nemiriwo yese (13).

Uyezve, kusveta muto mukati mezuva rese izano rakaipa pashuga reropa rako nemeno ako ().

Pasina kutaura, nekuti chikafu chakaringana mumacalorie uye nesarudzo dzekudya, zvinonyanya kushomeka mumaprotein, mavitamini, uye zvicherwa, kunyanya muchikamu chekutanga.

Semuenzaniso, zuva nezuva rinokurudzirwa huwandu hweprotein inowira pakati pe2- uye 6 1/2-ounce zvakaenzana, uye zvinoenderana nezvinhu zvinoverengeka, zvinosanganisira:

• ungave uri murume kana mukadzi
• une makore mangani
• unoshanda zvakadii

Nekuda kwenzvimbo dzakaderera dzekoriori uye sarudzo dzinoomesesa dzekudya, kudya uku kunogona kunetsa kunamatira kwemavhiki matatu ese (15).

Wedzera izvo kune yakakwira yekutanga mari yekufanirwa kutenga juicer, bhuku uye zvimwe zvisingawanzo uye zvinodhura zvigadzirwa, pamwe nemari yenguva yekugadzirira chaiwo madyo nemajusi, uye chikafu ichi chinova chisingakwanisike uye chisingagone kune vanhu vazhinji.

Iyo Sirtfood Kudya inokurudzira chikafu chine hutano asi inorambidza mumakori uye sarudzo dzekudya. Izvo zvakare zvinosanganisira kunwa mijusi yakawanda, iyo isiri kurudziro ine hutano.

Kuchengetedza uye mhedzisiro

Kunyangwe chikamu chekutanga cheSirtfood Diet chiri chakaderera kwazvo mumacalorie uye zvine hutano chisina kukwana, hapana chaicho chekuchengetedzeka kunetsekana kweavhareji, munhu mukuru ane hutano achifunga nezvekudya kwenguva pfupi.

Asi kune mumwe munhu ane chirwere cheshuga, kudzorwa kwekoriori uye kunwa zvakanyanya muto kwemazuva mashoma ekutanga echikafu kunogona kukonzera shanduko ine njodzi mumashuga eropa ().

Zvakangodaro, kunyangwe munhu ane hutano anogona kusangana nezvimwe zvinokonzeresa - kunyanya nzara.

Kudya chete ma1,000-1,500 macalorie pazuva kuchasiya chero munhu achinzwa nzara, kunyanya kana yakawanda yauri kushandisa iri muto, iyo iri shoma mu fiber, zvinovaka muviri zvinobatsira kuti urambe uchinzwa kuzara ().

Pakati pechikamu chekutanga, unogona kusangana nemimwe mhedzisiro senge kuneta, huremu husina musoro, uye kusagadzikana nekuda kwekirori yekudzivirira.

Kune mumwe munhu mukuru ane hutano, mhedzisiro yakakomba yehutano haigone kana chikafu chikateedzerwa kwemavhiki matatu chete.

Chikafu cheSirtfood chakaderera mumacalorie, uye chikamu chekutanga hachina hutano hwakaringana. Zvinogona kukusiya uine nzara, asi hazvina njodzi kune mukuru ane hutano ane hutano.

Chinokosha

Iyo Sirtfood Kudya izere nezvikafu zvine hutano asi isina hutano hwekudya maitiro.

Pasina kutaura, dzidziso yaro uye zvirevo zvehutano zvinovakirwa pakuwedzeredzwa kukuru kubva kuuchapupu hwekutanga hwesainzi.

Nepo kuwedzera zvimwe sirtfoods kuchikafu chako isiri zano rakaipa uye kungatopa mamwe mabhenefiti ehutano, chikafu ichocho chinoratidzika senge imwe fashoni.

Zvichengetedze iwe mari uye skip kuti uite hutano, kwenguva refu-dhayeti shanduko panzvimbo.