Supu Kudya Kudya: Vanoshanda Kuti Vapere Huremu?

Zvemukati

• Mhando dzesobho kudya
• Broth-based soup kudya
• Bhinzi muto kudya
• Kabichi muto kudya
• Chicken muto kudya
• Keto muto kudya
• Sacred Moyo muto kudya
• Zvokudya zvemuto zvinoshanda here pakurasikirwa nehuremu?
• Zvinogona kubatsirwa
• Kuderera
• Chinokosha

Chikafu chesobho chinowanzo kuve chirongwa chenguva pfupi-chekudya icho chakagadzirirwa kubatsira vanhu kurasikirwa uremu nekukurumidza.

Panzvimbo peimwe yepamutemo sopu yekudya, kune akati wandei muto-wakavakirwa kudya. Nepo zvimwe zvinosanganisira kungodya muto wenguva yekudya, zvimwe zvinosanganisira runyorwa rudiki rwezvibvumirano zvinotenderwa.

Sezvo pfungwa iri yekudzora huremu nekukurumidza, mazhinji ezvikafu izvi zvinongoreva kuti zvigare kwemazuva mashanu kusvika mashanu.

Ichi chinyorwa chinoongorora mhando dzakasiyana dzedhidhi dhayeti, zvayakanakira nezvayakaipira zvezvikafu izvi, uye kana chikafu chemuto chinoshanda pakurasikirwa nehuremu.

Mhando dzesobho kudya

Kune akawanda marudzi ezvokudya zvemuto, pamwe nemamwe akanyanya kufarirwa akanyorwa pazasi. Ingo chengeta mupfungwa kuti parizvino hapana tsvagiridzo pamusoro pekubudirira kweaya madhayeti chaiwo.

Broth-based soup kudya

Muto-wakavakirwa muto dhayeti kazhinji unogara kwemazuva manomwe. Zvisinei, mamwe anogona kugara kwenguva yakareba semazuva gumi kusvika gumi nemana. Kupfuura nguva iyoyo, vanotsigira muto-wakavakirwa kudya vanoti unogona kurasikirwa kusvika gumi kana makumi maviri mapaundi (4.5 kusvika 9 kg).

Pane muto-based soup kudya, cream-based soups inorambidzwa, sezvo iwo ari akakwirira mumakori uye mafuta. Panzvimbo pezvo, unokurudzirwa kuti udye mishonga yekugadzira kana yekukanya muto-yakavakirwa inosanganisira miriwo uye mapuroteni.

Nepo mamwe mapurogiramu achikurudzira kungodya muto-wakavakirwa masobho, mamwe anogona kubvumidza mashoma mashoma eakoriori sarudzo senge dzakaonda mapuroteni, isina-starchy miriwo, uye nonfat mukaka.

Bhinzi muto kudya

Imwe yenyaya dzinozivikanwa zvikuru dzekudya svutugadzike yakabva kuna Michael Greger, MD, munyori we "How Not to die: Discover the Foods Scientific Proven to Prevent and Reverse Disease."

Kudya kwacho kunokurudzira kudya Dr. Greger's Champion Vegetable Bean Soup inosvika kaviri pazuva. Mukuwedzera kune muto, unobvumirwa kushandisa chero mafuta-asina, ezvirimwa-zvakavakirwa zvekudya, senge zviyo zvizere, michero, uye miriwo.

Kunyangwe pasina macalorie anodzivisa, chikafu chinokurudzira kudzora kudya kwecalorie-dense chikafu senge michero yakaomeswa uye nzungu kune akakwana uremu mhedzisiro.

Kusiyana nezvimwe zvekudya zvemuto, zvaGreger zvinofanirwa kuve shanduko yeupenyu hwese kune chinodyarwa-chinodyiwa.

Vatsigiri vechikafu ichi vanoti unogona kurasikirwa ne9-16 mapaundi (4-7 kg) muvhiki rekutanga chete.

Ikozvino hapana tsvagiridzo pamusoro peGreger's bhinzi muto wekudya. Nekudaro, zvikafu-zvinodyiwa zvakasimwa zvakabatanidzwa nezvakanakira uremu uye hutano hwemwoyo (, 2).

Kabichi muto kudya

Imwe yeakakurumbira sopu yekudya, iyo kabichi sosi yekudya chirongwa chemazuva manomwe-chekudya chinosanganisira kudya huku- kana yemuriwo-muto-wakavakirwa muto une kabichi uye imwe yakaderera carb miriwo.

Pamusoro pechikafu chekabichi, unogona zvakare kuve nechikafu chimwe chete kana zviviri zvakadzikira, zvakaita semukaka wakasviba kana magidhi ane mashizha.

Kana uchitevera padyo chirongwa chekudya, chikafu chinoti unogona kurasikirwa kusvika gumi pondo (4.5 kg) pamusoro pemazuva manomwe.

Chicken muto kudya

Iyo yekuku sopu yekudya ndeye-mazuva manomwe-ekuremerwa kudya chikafu chinosanganisira kudya huku yekuku kudya kwese kudya kunze kwekudya kwekuseni.

Kwekudya kwako kwemangwanani, unogona kutora kubva pasarudzo shanu dzekoriori dzakaderera, dzinosanganisira zvekudya zvakaita semukaka usina mafuta uye yogati, chizi isina mafuta, chiyo chezviyo chakazara kana chingwa, uye michero mitsva.

Kwekuzorora kwezuva, chikafu chinokurudzira kudya zvakapetwa zvidimbu zvidiki zvekugadzira muto wehuku zuva rese. Nekudya zvidiki, zvakajairika zvikamu zvemuto, izvo kudya kunoti zvinobatsira kudzikisira zvishuwo uye kukurudzira manzwiro ekuzara.

Sopu pachayo yakaderera mumacalorie uye carbs, sezvo inogadzirwa nemuto, huku yakabikwa, aromatics senge gariki uye hanyanisi, uye yakawanda yemiriwo isiri-starchy, inosanganisira macarrots, turnips, broccoli, uye collard miriwo.

Keto muto kudya

Yakagadzirirwa avo vanotevera ketogenic (keto), paleo, Whole30, kana imwe yakaderera carb chikafu, iyo keto muto wekudya inoti inogona kubatsira vanhu kurasikirwa kusvika gumi pondo (4.5 kg) mumazuva mashanu chete.

Sezvo neyakajairwa keto chikafu, iyo sosi vhezheni yakaderera carb, yakakwira mafuta, zvine mwero mapuroteni kudya chirongwa. Ichi chirongwa chinopa 1,200-1,400 macalorie pazuva, inogumira carbs kusvika kumagiramu makumi maviri pazuva, uye inodzivirira nzungu, dairy, uye zvinotapira zvekugadzira.

Zano racho rinokurudzira kudya chikafu chamangwanani chakafanana zuva rega rega, chine mazai, batare, bhekoni, avocado, uye kofi isina mabhutsi isina kuibva. Imwe yakaderera carb, yakakwira mafuta chikafu chinobvumidzwawo, senge celery ine keto-inoshamwaridzika tuna tuna.

Zororo rezuva, iwe unodya makapu mana emuto weketo, kutsemura pakati pekudya kwemasikati nekudya kwemanheru. Iyo sosi yekubheka inosanganisira zvigadzirwa senge huku, bhekoni, maorivhi, huku yehuku, madomasi akaomeswa nezuva, howa, uye imwe yakaderera carb miriwo nemiriwo.

Sacred Moyo muto kudya

Saizvozvowo nekabheji sopu yekudya, iyo Sacred Moyo muto wekudya chirongwa chemazuva manomwe-chekudya icho chinenge chingangoita muto-wakavakirwa muto une isina-starchy miriwo.

Nepo zvimwe zvikafu zvakaderera zvemakirori zvichibvumidzwa, chikafu chakanyatsojeka nezvekuti ndezvipi zvekudya zvinogona kuiswa zuva rega rega.

Kana ikateedzerwa zvakanyanya, iyo Sacred Moyo muto chikafu chinoti chinokubatsira iwe kurasikirwa nemakumi gumi neshanu mapaundi (4.5-8 kg) mu1 vhiki.

Kune akatiwandei marudzi ezvokudya zvemuto. Nepo mamwe achinyanya kuomesesa pane zvaunogona kudya, senge kabichi sosi yekudya, mamwe anobvumidza kuwedzera kuchinjika, senge bhinzi muto wekudya.

Zvokudya zvemuto zvinoshanda here pakurasikirwa nehuremu?

Ongororo dzekucherechedza dzakawana vanhu vanogara vachidya muto vanowanzove nehuremu hwemuviri index (BMI) uye vane kashoma kuve nekufutisa, zvichienzaniswa nevaya vasingadye muto zvachose (,,).

Icho chikonzero nei sosi yakabatana nehuremu hwemuviri husingazivikanwe. Zvimwe zvidzidzo zvinoratidza kuti muto unogona kubatsira kuwedzera manzwiro ekuzara. Nekudaro, kugara uchidya muto kunogona kubatsira kudzikisa huwandu hwemacalorie aunodya pazuva (,).

Izvo zvakakoshawo kuti utarise zvimwe zvinhu zvinogona kutsanangura hukama uhu, senge tsika kana hunhu kusiyana pakati pevanhu vanogara vachidya muto nevaya vasinga ().

Pakazara, zvimwe zvakaomarara uye zverefu-zvenguva zvidzidzo zvinoda kusimbisa iyo inogona kurema kurasikirwa kubatsirwa kwekudya muto.

Chimwe chinhu chekucherechedza ndechekuti kudyiwa kwemuto hakuna kuratidzwa kudzikisa njodzi ye metabolic syndrome, boka remamiriro ezvinhu anowedzera njodzi yako yekukura chirwere chemoyo uye mhando 2 chirwere cheshuga (,).

Kana zviri zvekudya kwemuto chaiwo, parizvino hapana humbowo hwesainzi nezve kugona kwavo kwekudzikira uremu.

Asi, sekudya kwakawanda kwesobho kunoguma nekudzikiswa kukuru kwemakoriori, kuvatevera kungangokubatsira kurasikirwa nehuremu (,).

Uye mashoma macalorie aunodya pane muto wekudya, kazhinji huremu hwakawanda hwaucharasikirwa.

Ingo chengeta mupfungwa kuti sekumwe kudya kwakaderera kwecalori, huremu hwakawanda hwakarasika pamusoro pemazuva mashanu kusvika kumashanu ungangoitika nekuda kwemvura pane kurasikirwa nemafuta ().

Uyezve, sezvo kudya kwacho kuchiwanzoitirwa kwevhiki chete kana zvishoma, ungangozowana huremu hwawakarasikirwa kunze kwekunge iwe uchikwanisa kuchinjira mune yakagadzikana kurasikirwa uremu kudya chirongwa ().

Sezvo bean soup yekudya ichikurudzira kuchinjira mumiti-yakavakirwa kudya maitiro, inogona kuve iri nani nani kwenguva refu kubudirira kupfuura mamwe.

Kugara uchidya muto wakabatanidzwa nehuremu hwemuviri wakaderera. Zvisinei, pane kukwana kwakakwana kwekutsvaga pamusoro pezvakanaka zvekudya zvekudya zvekureruka. Zvakadaro, nekuda kweakaderera koriori hunhu hweaya marongero ekudya, iwe ungangoderedza huremu munguva pfupi.

Zvinogona kubatsirwa

Kunze kwekukubatsira iwe kuti uderedze uremu nekukurumidza, kudya kwemuto kunogona kupa mamwe mabhenefiti, kusanganisira:

• Kuwedzera kudya kwemiriwo. Miriwo inopa akakosha mavitamini uye anobatsira emiti-makomputa. Uyezve, kuwedzerwa kudya kwakabatanidzwa kune yakaderera njodzi yekuwedzera huremu uye kufutisa (,).
• Kuwedzera fiber kudya. Sezvo izvo zvinowanzo kuve zvakakwirira mumiriwo, uye dzimwe nguva zvine bhinzi, zviyo zvakakwana, kana michero, izvi zvikafu zvinogona kupa huwandu hwakanaka hwefibre, izvo zvinogona kubatsira kudzikisira chishuwo ().
• Kuwedzera kwekudya kwemvura. Idzi idzi dhayeti dzinogona kusimudzira kunwa kwemvura zuva rese. Kunze kwekutsigira akawanda akakosha mashandiro mumuviri, tsvagiridzo inoratidza kuwedzerwa kwemvura kunwa kunogona kubatsira mukurema kwekudzikisira (().
• Nyore yekutevera. Sezvo nezvimwe zvekudya zvinochinja, kudya kwemuto kunowanzove nemitemo yakasimba inoita kuti zvive nyore kutevera.
• Kurudzira kudyara-kwakavakirwa pakudya. Zvimwe, senge bhinzi muto kudya, zvinogona kukubatsira iwe kuchinjira mune yakawanda chirimwa-based kudya maitiro. Kudya chirimwa-chakavakirwa chikafu chakabatanidzwa kune yakadzikira njodzi yekufutisa uye kutsigira uremu ().

Zvisinei, ramba uchifunga kuti vhiki imwe chete kana maviri ekuwedzera kwemiriwo, faibha, uye kudya kwemvura hazvigone kuve nezvakanaka zvehurefu hwakareba uye hutano, kunze kwekunge uchitevera kudya kuchikubatsira iwe kuita hupenyu hwusingaperi shanduko.

Kudya kwesobho kazhinji kuri nyore kutevera uye kunogona kubatsira kuwedzera kudya kwako kwemvura, fiber, uye miriwo. Nepo shanduko idzi dzichigona kubatsira, iwe ungazoda kuchengetedza uku kuwedzera kuti uwane goho-refu mhedzisiro.

Kuderera

Kunze kwekudya kwesobho yebhinzi yaGreger, chimwe chezvinhu zvakakurisa kudzikira kumuto wekudya ndewekuti mazhinji acho haana kuitirwa kuteverwa kweanopfuura mazuva mashanu kusvika mashanu.

Naizvozvo, kunze kwekunge uine chikafu chinogara chiripo kusvika kuchinjiso, ungangozowana chero huremu hwaunorasikirwa pachikafu.

Uyezve, zvidzidzo zvinoratidza kuti kana iwe ukanyanya kudzora kudya kwecalori kana kurasikirwa neyakaenzana huremu nekukurumidza, pane kuderedzwa kwehuwandu hwemetaboli yako. Izvi zvinoreva kuti muviri wako unotanga kupisa mashoma macalorie pazuva kupfuura zvawaimboita kare (,,).

Nekudaro, mushure mekubva pakudya, yako yakadzora metabolism inogona kuita kuti zvive zvakaoma kuchengetedza uremu hwako.

Pamusoro pezvo, sekudya kwesobho senge kabichi sosi yekudya uye Sacred Moyo kudya kunodzivirira mumhando uye huwandu hwezvikafu zvinobvumidzwa, pane kunetseka kwekushomeka kwehutano.

Ipo uchidya chikafu chakaganhurirwa kwemazuva mashanu kusvika gumi chete hazvigone kukonzeresa kushomeka kwakanyanya kwehutano, kunyanya kana uchitora multivitamin, zvakanyanya kudzikisira kudya kwekoriori kunogona kutungamira kumhedzisiro, sedzungu, kushaya simba, kana kuneta ().

Sekudya kwakawanda kwesobho kungogadzirirwa kuti kugare kwemazuva mashanu kusvika kugumi, iwo haasi enderera uremu mhinduro. Uyezve, iyo yakakomba uye inokurumidza kudzikisira macalorie uye huremu kunogona kunetesa metabolism yako, ichiita kuti zvinyanye kuomarara kuchengetedza yako uremu kurasikirwa.

Chinokosha

Kudya kwesobho kwakave kwakakurumbira pakukwanisa kwavo kukubatsira kuteura huwandu hwakakosha hwehuremu mumazuva mashanu kusvika gumi chete.

Nekudaro, hwakawanda huremu hwakarasika pazvikafu izvi hwakanyanya nekuda kwekurasikirwa nemvura pane mafuta.

Uyezve, sezvo izvi zvikafu zvakagadzirirwa chete kuteverwa kwenguva pfupi, ungangozowana chero huremu hwawakakwanisa kurasikirwa.

Panzvimbo iyoyo, sekudya muto kunogona kubatsira kudzikisira kudya kwako uye kudzikisira kudya kwekoriori kwezuva, ungangodaro uri nani pane kungoisa masobho mune yakaenzana, isingadzvinyiriri uremu hwekudya chirongwa chekubudirira kwenguva refu.