Nhau Dzinoshamisa Nezve Yako Yakadzikama Hutano Kudya

Zvemukati

• Kunetseka nezve kofi uye zvimwe zvekudya sarudzo? Iwe unogona kushamisika kunzwa kuti zvingani zvekudya - uye kofi - inokodzera mukudya kwako kwakadzikama kune hutano.
• Heano emukati scoop pane yakaipa rap uye hutano hutano hwekofi.
• Iko hakuna chikonzero chekuve nemombe ine mombe! Muchokwadi, kune zvakawanda zvinovaka muviri mabhenefiti emombe uye nenzvimbo yayo mune yako yakaenzana hutano chirongwa chekudya.
• Hutano Kubatsirwa kweMbatatisi - uye Hutano Carbs
• Wakaverenga zvakawanda nezve yakakwira carbs kurongedza pamapondo. Zvino verenga nezve yakanakisa hutano mabhenefiti embatatisi uye ane hutano carbs.
• Rasa zvigubhu zvehuku uye bvisa howa kubva pane yekudya kwete-isina rondedzero uye tsvaga mabhenefiti ehowa & hutano hwehuku ndiro mukudya kwako.
• Hutano Huku Dishi
• Kubatsirwa kweMushroom
• Kubika Shrimp: Iva Akanaka Kumwoyo Wako
• Kudya shrimp kunogona kuve chikamu chemoyo wako chikafu chine hutano - saka wedzera kubika shrimp kumashure pane yako yekuita-chinyorwa!
• Ongororo ye

Kunetseka nezve kofi uye zvimwe zvekudya sarudzo? Iwe unogona kushamisika kunzwa kuti zvingani zvekudya - uye kofi - inokodzera mukudya kwako kwakadzikama kune hutano.

Chero ipi yezviitiko izvi inonzwika kujairika?

1. Sezvo iwe paunoraira yako mangwanani cappuccino, unozeza kwechipiri chete, uchifunga kana uchifanira kunwa girini tii pachinzvimbo, nekuti hapana chaicho hutano hunobatsira hwekofi.
2. Gare gare pabhawa resalad, iwe unonzvenga broccoli toppers uchifarira howa uye unonzwa uine mhosva shoma nekusaita yakanyanya vhitamini sarudzo yehutano hwako hwekudya.
3. Pakudya kwemanheru, iwe unoziva kuti huku ingangove yakasarudzika-mafuta sarudzo, asi iwe unoshuvira nyama, saka iwe unokanda sirloin pane iyo grill uye unopika kuti uite pamusoro peyako yakaenzana hutano chirongwa chekudya - mangwana.

Zvakanaka, fungidzira chii? Kana zvasvika pakudya-kurudyi misungo, hauna kuita zvakashata nhasi. Zvikafu zvakawanda - zvinosanganisira kofi, nyama yemombe uye howa - zvakagadzira mukurumbira usinga fanirwe nenjodzi dzekudya (yakawandisa caffeine kana mafuta) kana, mune howa, howa wimps. Asi kutsvagurudza kwazvino kunoratidza kuti ivo, uye nezvimwe zvitatu zvinogadzirwa zvisina kunaka, vane zvakawanda zvekupa uye vanokodzera nzvimbo muhurongwa hwekudya zvine hutano.

Heano emukati scoop pane yakaipa rap uye hutano hutano hwekofi.

Iyo Yakashata Rap: Kofi Iyo caffeine yakaipa iwe nekuti inokuita kuti unetseke uye jittery.

The Healthy Reality: Kofi Uine mamwe ma antioxidants pasip pane yakasvibira kana tii tii, yako yemazuva ese mukombe weJava - zvine caffeine kana decaffeine - inogona chaizvo kudzivirira kubva kuzvirwere zvine chekuita nezera seParkinson's neAlzheimer's, sekureva kweChidzidzo cheJenali reKurima Chemistry.

Kumwe kutsvagurudza kunoratidza kuti zvimwe zvehutano zvinobatsira zvekofi zvinogona zvakare kusanganisira kudzikisa njodzi ye:

• chirwere chemoyo
• kenza yemazamu
• asima
• nduru
• mhango
• chirwere cheshuga

Mushumo wechangobva kuitika mumagazini yeDiabetes Care wakawana kuti vakadzi vanonwa kapu yekofi pazuva vanoderedza mikana yavo yechirwere cheshuga ne13 muzana; kuva nemakapu maviri kusvika kumatatu kunoderedza ngozi nezvikamu makumi mana nezviviri kubva muzana. Ingova nechokwadi chekuti unogumira ma-add-ins, sezvo kurodha mukombe wako neshuga, manyuchi uye kirimu zvinogona kukanganisa kofi zvine hutano.

Iko hakuna chikonzero chekuve nemombe ine mombe! Muchokwadi, kune zvakawanda zvinovaka muviri mabhenefiti emombe uye nenzvimbo yayo mune yako yakaenzana hutano chirongwa chekudya.

Iyo yakaipa Rap: Nzombe Kuruma kwese kwakazara-arteri-kuvhara mafuta akazara - uye matani emakori.

Icho Hutano Chaichoicho: Mombe Zvakanaka kuti vakadzi vadye kusvika mana-matatu-ounce servings yemombe yakaonda pasvondo. (Iwo akacheka mashoma mafuta anoiswa mucherechedzo "chiuno" kana "kutenderera.") Mumakore gumi apfuura, indasitiri yemombe yakachinja nzira iyo mombe dzinodyiswa nekurerwa kuti dziwedzere mabhenefiti ezve nyama yemombe nekuburitsa nyama isina kuonda. “Kuchekwa kwakawanda kwenyama yemombe iye zvino kwava kuderera ne20 muzana kwemafuta uye dzine reshiyo ine utano yemafuta “akanaka” uye “akaipa” kupfuura zvavaisimboita,” anotsanangura kudaro Sue Moores, M.S., R.D., chipangamazano wezvokudya muSt. Paul, Minn.

Mamwe mabhenefiti ezve nyama yemombe anosanganisira conjugated linoleic acid (CLA), mafuta ane hutano anogona kudzikisa LDL ("yakaipa") cholesterol mazinga, kudzora huremu uye kudzivisa gomarara, vanotsvaga vanoti. Izvi zvinoreva kupfekedza ndiro yemiti yakavhenganiswa ne3 ounces ye sirloin yakachekwa yakachekwa kana kubatanidza chikamu chimwechete chenyama nembatatisi yekudya kwemanheru inogona kunge iri nhanho yekudzivirira zvirwere muurongwa hwako hwekudya kune utano.

Hakusi chete kushumira zvine mwero kunopa 39 muzana yevhitamini B12 inodiwa nemuviri wako zuva nezuva, asi zvakare inopa 36 muzana yezinc yako yezuva nezuva uye 14 muzana yesimbi yako yezuva nezuva - mamineral maviri ayo vakadzi vashoma vanowana zvakakwana uye vanoda kuziva. nezvekutaura mune chirongwa chekudya chine hutano.

Sarudza "uswa hwakadyiswa" nyama yemombe pese pazvinogoneka: ine zvakapetwa kaviri CLA uye moyo-ine hutano omega-3 fatty acids semhando dzakadyiswa zviyo, maererano neongororo yazvino kubva kuYunivhesiti yeMelbourne kuAustralia. Omega-3 akakosha mukukura kwehuropi uye mashandiro uye anofanirwa kuve chikamu chehurongwa hwese hwakakwana hwekudya zvine hutano.

Hutano Kubatsirwa kweMbatatisi - uye Hutano Carbs

Wakaverenga zvakawanda nezve yakakwira carbs kurongedza pamapondo. Zvino verenga nezve yakanakisa hutano mabhenefiti embatatisi uye ane hutano carbs.

Iyo yakaipa Rap: Mbatatisi Ichi chikafu chepamusoro-carb chinotutira pamapondo.

Icho Hutano Hwechokwadi: Mbatatisi Imwe mbatatisi yakabikwa yakasvibirira ine makoriori zana nemakumi masere uye anenge magiramu mana e fiber. Uyezve, mbatatisi yakaratidza nzvimbo yepamusoro pane satiety index yakagadzirwa nevatsvagiri paYunivhesiti yeSydney muAustralia, ichirova kunze kwechimwe chikafu makumi matatu neshanu, kusanganisira mupunga wakasviba, chingwa chezviyo chakazara uye pasita yegorosi yakazara, zvinhu zvinowanzo kuverengerwa muzvirongwa zvine hutano zvekudya. .

Low-carb dieters anowanzo dzivisa mbatatisi nekuti iwo akakwira pachiyero chinonzi glycemic index (GI), chiyero chekuti vanokurumidza sei kusimudza huwandu hweshuga yeropa. Dzimwe nyanzvi dzinoti chikafu chepamusoro-cheGI chinokonzera nzara uye chinotungamira mukuwandisa kwe insulin, izvo zvinogona kukonzera kuti muviri uchengete mamwe mafuta, izvo zvinopesana nekugadzira chirongwa chakaringana chekudya.

Asi iyo dzidziso inopokana. "Uye, chero zvakadaro, GI inongova chinhu kana iwe uine mbatatisi yakabikwa isina chimwe chinhu. Ukangoiisa nechimwe chinhu - bhinzi salsa kana miriwo yakasungwa, semuenzaniso - kana kuidya nezvimwe zvekudya sechikamu Kudya, muviri wako unotora nguva yakareba kuti uudye uye haukonzere spike inoshamisa mumashuga eropa, "anodaro Moores.

Nepo ongororo ichangoburwa yeHarvard yakawana kuwedzera kushoma kwechirwere cheshuga chechipiri pakati pevanhu vanogara vachidya mbatatisi uye veFrench vanodya, njodzi yaive yakanyanya kuvakadzi vakafuta vakaidya panzvimbo yezviyo zvakakwana. chirongwa chekudya chine hutano.]

Rasa zvigubhu zvehuku uye bvisa howa kubva pane yekudya kwete-isina rondedzero uye tsvaga mabhenefiti ehowa & hutano hwehuku ndiro mukudya kwako.

Hutano Huku Dishi

Iyo Yakashata Rap: huku, Rima Nyama Iyo ngoma inogona kunge yakanyorova uye inonaka kupfuura chipfuva, asi iwo mafuta ese anoita kuti ive yekudya kwete-kwete.

Chokwadi Hutano: Huku, Nyama Yakasviba Ounce yeyunce, huku yakasviba ine mafuta zvakapetwa katatu kupfuura nyama chena, asi iwo mamwe magiramu haagutsikane. Ndiwo mafuta akazara ane hanya mukudya kwakanaka.

Uye zvakare, matatu-ounce inoshumira nyama yehudyu inopa:

• inenge 25 muzana imwe iron
• kaviri riboflavin
• kanopfuura kaviri zinc

kupfuura chikamu chimwe chete che nyama yemuzamu, zvinovaka muviri izvo zvakakosha kwazvo mukudya kune hutano zvine hutano, uye zvinopa makumi matatu nemasere macalorie chete.

Bhonasi chikafu chekudya Zvisiye panguva yekubika, kunyange zvakadaro; zvidzidzo zvinoratidza kubika huku uye neganda pane hakuchinje iyo nyama yemafuta zvemukati-izvo zvakanaka kune zvine hutano kudya - asi zvinoguma zvine juicier shiri.

Kubatsirwa kweMushroom

Iyo Yakashata Rap: Howa Aya mafungi anoshaya mavitamini uye ndeemhando imwechete "yezvakanaka gomba dema" chikamu chine iceberg lettuce.

Chokwadi Hutano: Howa Howa dzine humwe hutano hwakakomba hwekurwisa zvirwere, maererano neongororo ichangobva kuitika kubva kuPenn State University-kukurudzira kukuru kune zvimwe zvinovaka muviri uye chikamu chakanakisa chekudya kwakadzikama kune hutano.

Bhatani chena, crimini, shiitake, maitake uye king oyster howa zvese zvine chinhu chinobatsira kukurudzira masero machena eropa kuwedzera kugadzirwa kwekemikari yakakosha inoparadza gomarara, vanodaro vatsvagiri.

Ongororo iyi yakaratidzawo kuti howa hunoita kuti pave nekudya kwakasiyana-siyana kune utano; maawa matatu chete (angangoita mushowa mahombe mashanu) anopa zvinodarika gumi muzana yezuva nezuva inokurudzirwa kudya riboflavin, niacin, vhitamini B5, mhangura uye potasium - zvese zvisingasviki macalorie makumi matatu chete. [musoro = Kubika shrimp: iyi chikamu chakakosha chemoyo wako chikafu chine hutano - chaizvo.]

Kubika Shrimp: Iva Akanaka Kumwoyo Wako

Kudya shrimp kunogona kuve chikamu chemoyo wako chikafu chine hutano - saka wedzera kubika shrimp kumashure pane yako yekuita-chinyorwa!

Iyo Yakashata Rap: Shrimp Vari kushambira neartery-clogging cholesterol, zvichikuisa panjodzi yechirwere chemoyo.

Chokwadi Hutano: Shrimp Shrimp inogona kuve chikamu chemoyo wako chikafu chine hutano - chaizvo! Izvo zvine isingasviki 1 gramu yemafuta akazara pa3-ounce inoshumira (inenge gumi nemashanu shrimp). "Ndiwo mafuta akaguta, kwete cholesterol yemudyiro, ndizvo zvinonyanya kukonzerwa nekuwedzera huwandu hweropa," mupi wezano rezvehutano, Sue Moores anotsanangura. Asi izvo shrimp zvavanazvo zvinogona kunge zvichinyanya kukosha kupfuura izvo zvavasina. Icho chimwe chezvishoma zvekudya zvakasikwa zvakapfuma muvhitamini D uye ine zvakawanda zvekuvaka-pfupa rinogadzira kupfuura iro 8-ounce girazi remukaka, chinenge chetatu chezuva nezuva rinokurudzirwa dhayeti yezvikafu zvine hutano zvine hutano.

Yakazara makumi matatu neshanu muzana vedu havawani vhitamini D yatinoda, tichiisa panjodzi ye:

• kuora mwoyo
• neBP
• osteoporosis
• autoimmune kusagadzikana

Chero chikafu chinopa iyo yakawanda vhitamini D chinofanirwa kuve chinowoneka chikamu chezvikafu zvine hutano.

Kana misoro yenhau ichangoburwa iwe uchinetsekana pamusoro pemazinga emekiyuri muhove, zorora - shrimp iri paUS Environmental Protection Agency runyorwa rweyakaderera-mercury seafood. Izvi zvinoreva kuti unogona kuve neana-matatu-ounce servings pavhiki usinganetseke nezve zvinogona kukuvadza zve mercury kune yako - kana yemwana wako asati azvarwa - tsinga.

Ongororo ye