Sei Kuzvirapa Iwe Ndeye #1 Chakavanzika cheKudya Kune Hutano

Zvemukati

• Saka hongu, iwe unoda dhizeti
• Asi unofanira kuzvibata kakawanda sei?
• (Zvinoshamisa) zvine hutano kubata
• Ongororo ye

Isu tinoda kare, quinoa, uye salmon zvakangofanana neanotevera anodya ane hutano. Asi chikafu chemuriwo, zviyo zvakakwana, uye mapuroteni akasendamira pane kudzokorora kusingaperi haisiyo zano rakanakisa remuviri mutete, une hutano. Kuzvipira zvine hungwaru ndizvo zvinonyanya kushanda kuti ubatsire kurasikirwa nehuremu uye kuzvichengeta, nyanzvi dzinodaro. Chikonzero: Kunakidzwa nekubata zvakajairika kunokubatsira kuti urambe uchikurudzirwa uye kunokutadzisa kunwisa, anotsanangura Lauren Slayton, RDN, muridzi weFoodtrainers muNew York City. Zvinoitawo kuti ufare.

"Zviitiko zvinofadza, sekudya chikafu chaunoda, zvinoburitsa makemikari anonzwa-akanaka muuropi," anodaro nyanzvi yezvokudya Jessica Cording, R.D.N. Iko kusimbiswa kwemanzwiro iwe kwaunowana kunoita kuti zvive nyore kuchengetedza yako tsika dzakanaka pane zvese.

Saka hongu, iwe unoda dhizeti

Kuedza kurega kudya zvinogutsa, kana kunzwa uine mhosva nekuzvidya, zvinongoshanda kupokana newe. Miviri yedu yakarongedzwa nehupenyu kushuvira maswiti nemafuta, sekutsvaga. Zvokudya zvakare chikamu chakadzika chetsika yedu-dhizeti mushure mekudya kwemanheru, Chishanu manheru pizza neshamwari, keke rekupemberera zviitiko zvakakosha-saka hazvishamisi kuti tinonzwa tichimanikidzwa kuva nazvo.

"Kana zvasvika pakurasikirwa, kudyisa mweya wako kwakakosha sekudyisa muviri wako," anodaro Cording. "Kunakidzwa nezvikafu zvinogutsa kunobatsira iwe kuti uite izvozvo."

Kuzvibata pachako kune yakasarudzika madhishi kunowedzerawo kusiyanisa pakudya kwako, uye izvo zvinobva zvabatsira iwe kugara mutete. Mune chidzidzo cheYunivhesiti yeCornell, vanhu vaive nezvinwiwa zvinotyisa uye vaidya chikafu chakasiyana siyana vaive neBMI yakaderera pane avo vaigara nezvikafu zvakafanana. Chiitiko chekuedza zvinhu zvitsva chinonakidza kwazvo, haunzwi kuda kwekudya zvakanyanya, vanotsvaga vanoti.

Kumbundira kuora kwechikafu kunogona kukubatsira kuti unzwe wakaguta nekukurumidza. Nyaya iripo: Vanhu vakanzwa vakaguta mushure mekunwa smoothie yakanyorwa kuti "indulgent" kupfuura mushure mekunwa isina kunyorwa, zvisinei nekuti ndiyo chaiyo yekunwa, maererano neongororo yakabudiswa mumagazini. Flavour. Uropi hwedu hunodzidza kushamwaridzana nehumwe hunhu-hunodzora nzara pamuviri, anodaro munyori wekudzidza Peter Hovard weYunivhesiti yeSussex kuUK Saka kana iwe uchidya chimwe chinhu chisina kujeka uye huropi hwako kuchiziva sechakakwira macalorie, zvinobatsira muviri kupindura nekudzora nzara yako, anotsanangura. (Edza imwe yeiyi inonaka yekumba donuts.)

Asi unofanira kuzvibata kakawanda sei?

Mhinduro pfupi: zuva nezuva. Zvipe iwe chimwe chinhu chidiki chaunoshuvira, uye chiverengere kune yako calorie count. Kuti unakirwe nekuregererwa kwakakura kamwe chete kana kaviri pasvondo, ingo cheka kumashure zvishoma kumwe kunhu. Semuenzaniso, kana iwe uchienda kuresitorendi kwaunoda brownie sundae, odha chipenga chinyoro, chakadai sehove yakagochwa kana huku, uye sarudza isiri yemashizha miriwo senge broccoli sedivi pane matapiri.

Svira kurapwa zvishoma nezvishoma kuti ukwidziridze ruzivo. Mune chidzidzo chakaburitswa mu Nyaya yeConsumer Marketing, vanhu vakatora pikicha yechikafu chinogutsa vasati vadya vakaona ichiwedzera kunakidza, nekuti kunonoka kwechinguva kwakabvumira pfungwa dzavo dzese kupinda mukati vasati vadya chikafu. Kunyangwe iwe uri Instagram yako dhizeti kana kungoisa forogo yako pasi pakati pekurumwa, kunakidzwa nekuona, kunhuwidza, uye kunhuvira kwedhishi rako kuchakubatsira iwe kuwana kugutsikana kukuru kubva kwazviri.

(Zvinoshamisa) zvine hutano kubata

CHOKWADI: Kudya mafuta kuchakuita mutete. Tsvagiridzo nyowani inoratidza kuti kudya mafuta kunodzima chinja kwenzara muuropi hwako uye zvinongodzora havi yako, ukuwo uchisimudza metabolism yako, anodaro Mark Hyman, MD, director weCleveland Clinic Center yeFunctional Medicine uye munyori we Idya Mafuta, Ita Mutete. Izvi zvinoreva kuti izvi zvina-zvine mafuta-ekudya hazvisi izvo chaizvo zveapo neapo maregerero-ivo chaizvo akakunakira iwe. (Heino chikonzero nei zvokudya zvakaderera-mafuta zvisingagutsi.)

Yakazara-mafuta yogati: Zvidzidzo zvinoratidza kuti vanhu vanosarudza iyo yakazara-mafuta yogati vanoonda kupfuura avo vasina mafuta-vasina. Mafuta anobatsirawo muviri wako kutora vitamini D mumukaka.

Ruomba: Butter kubva kumombe dzakadyiswa uswa yakakwirira muzvirwere-kudzivirira antioxidants pamwe ne conjugated linoleic acid, rudzi rwemafuta rinowedzera metabolism yako uye immune system yako, Dr. Hyman anoti.

Nyama tsvuku: Iyo yakazara nevhitamini A, D, uye K2. Ingova nechokwadi chekusarudza uswa-hunodyiswa: Wongororo itsva mu British Journal yeNutrition inoona kuti ine makumi mashanu kubva muzana makumi mashanu emoyo-ane hutano omega-3 fatty acids kupfuura nyama yemombe-yakarimwa.

Cheese: Kudya icho kunogona kukurudzira mabhakitiriya ari mudumbu rako kuburitsa butyrate, chinhu chinosimbisa metabolism, tsvagiridzo yakawanikwa.

Ongororo ye