1 - Zikhulupiriro za Chakudya Inu Muyenera Kusiya Kukhulupirira
Pokhala ndi uphungu wochuluka wa zakudya kunja uko, zingakhale zovuta kudziwa yemwe angakhulupirire. Zomwe timadya ndi mafashoni ambirife timasokonezeka ndi zakudya komanso nthawi yomwe timadya. Chowonadi cha nsalu khumi zoyera kwambiri kudya nthano za chakudya chiri pansipa.
2 - Kuyeretsa kwa Madzi Kumathandiza Detox
Mwinamwake mwamva juicing ndi njira yabwino yowonongeka thupi lanu ndi zosafunika. Koma kodi kumwa mophweka kumapangidwira zipatso zam'madzi ndi masamba a masiku angapo panthawi yabwino? Osati kwenikweni. Mukasankha madzi pa zipatso zonse ndi masamba, mukusowa fiber - mchere womwe umathandiza thupi lanu kukumba pang'onopang'ono. Mwakumwa madzi, mumataya shuga lonse m'magazi anu (ngakhale mutakhala ndi shuga ndi masamba osapsa) opanda mafuta, mafuta, kapena mapuloteni kuti muchepetse.
Palibe maziko a sayansi othandizira phindu la thanzi la juicing pokhapokha kuphatikizapo zipatso ndi ndiwo zamasamba pa zakudya. Komanso, juicing ingakhale yovulaza kwambiri kuposa yothandiza . Magazini yotchedwa American Journal of Medicine inanena za vuto la mitsempha yomwe imabwera ndi msanga wa juicing wamasabata 6. Oxalates - chigawo mu zakudya zamasamba - ikhoza kukhala poizoni komanso poyeza kwambiri. Pachifukwa ichi, wodwalayo adalowa mofulumira kwambiri chifukwa chokhala ndi zipatso zamtundu wa "oxalate-fruit rich" komanso "juicing" zomwe zimapezeka kuchokera ku juicing. "Wodwalayo adatha kupuma ndi impso yowonongeka kuchokera ku pulogalamu yake ya juicing. .
Chofunika kwambiri - juicing akhoza kukhala wothandiza kwambiri ku zakudya zabwino zomwe zakhala zikuphatikizapo zakudya zowononga antioxidant zomwe zimawononga thupi.
3 - Zipatso Zili ndi Msuzi Woipa
Zipatso zili ndi shuga mmenemo, palibe funso. Shuga yomwe imakhala nayo imatchedwa fructose. Fructose, pamodzi ndi shuga (shuga wina), imapanga shuga la sucrose. Pa mlingo waukulu, fructose imagwirizana ndi matenda a kagayidwe kachakudya (kagawo ka nkhani zaumoyo zomwe zimapangitsa chiopsezo chanu cha shuga ndi matenda a mtima). Ngati mumamwa zakumwa zabwino, monga soda, zakumwa za khofi zokoma, kapena madzi a zipatso, ndiye kuti mumakhala mukupeza fructose kwambiri mu zakudya zanu . Koma zikafika ku shuga mu chipatso, palibe chosowa chodandaula. Kafukufuku amasonyeza kuti zipatso ndi zathanzi ndipo zimapereka fructose zochepa mu zakudya za ku America.
Kuphatikiza pa fructose, zipatso zimakhala ndi mchere, zakudya zomwe zimachepetsa kuchepetsa shuga m'magazi anu. Zimatenganso mavoti ambiri, zomwe zikutanthauza kuti simudzadya kwambiri. Zimatengera maapulo angapo kuti mutenge chikho cha madzi, koma ngati mukudya maapulo onse, kokwanira.
Malingana ndi kafukufuku wa zaumoyo olembedwa mu Journal of the American Medical Association , pali mgwirizano wosiyana pakati pa kudya zipatso ndi kulemera kwa thupi ndi kuopsa kwa matenda okhudzana ndi kunenepa kwambiri.
Mfundo yofunika - zipatso ndi zabwino kwa inu!
4 - Kudya Pambuyo pa 6pm Kumakupangitsani Kusunga Mafuta
Kudya pambuyo pa 6 koloko masana (kapena nthawi iliyonse yosasamala), sikukupangitsani mafuta. Kudya makilogalamu ambiri kuposa momwe thupi lanu limawotchera kupyolera mu zochita zolimbitsa thupi kapena zochita za tsiku ndi tsiku zimachita. Koma, ngati mumadzipeza nokha mumchies pakati pa usiku, kapena mukudya chakudya patsiku ndikukonzekera madzulo, ndiye kuti nthawi yamadzulo kudya mungakhale vuto kwa inu. Mukapeza kuti mukuyambitsa kudya kapena kudya zakudya zopanda kanthu madzulo madzulo, yang'anani zomwe zikuyendetsa khalidwe lanu ... ndikuganiza njira zothetsera vutoli.
Malingana ndi National Institutes of Health, kudya asanayambe kugona kungakhale ndi ubwino wathanzi. Zikuwoneka kuti zimapereka thupi lathu ndi zakudya zisanayambe kugona zimalimbikitsa kusintha kwa thupi. Zotsatirazi zimakula kwambiri pamene kudya usiku madzulo kumaphatikizapo maphunziro a masewera olimbitsa thupi masana.
Mfundo yofunikira - malinga ngati mukupanga zakudya zogwiritsira ntchito komanso kuchita masewera olimbitsa thupi, ndiye kuti kumadya musanagone kukhala chinthu chabwino.
5 - Aliyense ayenera kudya Gluten Free
Kudya gluten kwaulere kwakhala chakudya chofala kwambiri. Tirigu ali ndi mapuloteni otchedwa gluten, ndipo msika wa mankhwala opanda gluten waphulika osati chifukwa chakuti anthu amafunikira chakudya chapadera, koma chifukwa amakhulupirira kuti ali ndi thanzi labwino. Kupanda ma gluteni n'kofunikira kwa omwe ali ndi matenda a celiac (CD) ndipo pakali pano, pafupifupi 1% mwa anthu a ku America. Anthu ena ali ndi mphamvu zowononga komanso amamva bwino kwambiri kupewa zakudya monga tirigu ndi mbewu zina zonse.
N'zosadabwitsa kuti ogula ambiri omwe alibe mankhwala a gluten ndi anthu omwe sapezeka ndi CD ndipo agwa mwano wokhulupirira tirigu ndipo zonse zokhudzana ndi tirigu sizili bwino. Peter HR Green, MD, mtsogoleri wa Celiac Disease Center ku Columbia University amanena kuti sopo si njira yabwino yopitira ena, kutanthauza kuti iwo alibe leliac ndipo amati "pokhapokha anthu atasamala kwambiri, zakudya zopanda thanzi zimatha kusowa mavitamini, mchere, ndi fiber. " Bungwe la British Journal la Nutrition linanenanso kuti zakudya zopanda thanzi zimachepetsanso mavitamini mabakiteriya ofunika kwambiri kuti akhalebe ndi chitetezo.
Mfundo yofunika - zakudya zopatsa thanzi za gluten sizingakhale zabwino kwa aliyense.
6 - Zanyama Zimapereka Zakudya Zabwino
Msika wa bizinesi wagwira ntchito m'zaka zaposachedwa ndipo zakudya zathanzi zakhala zikuzungulira zakudya zonse zomwe zimanyamula mankhwala. Koma zakudya zakutchire sizili zathanzi . Pali kafukufuku wochepa pa nkhaniyi, koma kufufuza kwachipatala kwa umboni kumapereka zokolola zakuthupi sizomwe zimakhala zowonjezera zowonjezera kuposa zowonjezera. Komanso, nkhuku zowalidwa bwino ndi nkhumba zinkakhala ndi mabakiteriya omwe sagonjetsedwa.
Ndipo zikafika pokonza zakudya zamagetsi, ma cookies ndi chips sizowoneka bwino kwa inu. Zanyama zimakhala zodula kuposa momwe zimakhalira kotero kudziŵa kuti palibe kusiyana pakati pa zakudya zamtunduwu kumatonthoza kwa iwo omwe ali ndi bajeti zolimba.
Chofunika - zamoyo ndizosafunika chifukwa chakuti ziri ndi zakudya zambiri koma chifukwa zimachiritsidwa ndi tizilombo tochepa ndi tizilombo tochepa kusiyana ndi zakudya zowonongeka.
7 - Sindingadye "Zakudya Zoipa" Pomwepo
Mukhoza kutanthauzira "zakudya zoipa" m'njira zambiri, koma kuchita zimenezi (ndiyeno kulumbirira zakudya zimenezo nthawi zonse) sizowona bwino kapena zenizeni. Zakudya zabwino ndizodya zomwe mungathe kuzigwiritsira ntchito. Maganizo amdima ndi oyera amathandiza kwambiri pa moyo wanu wonse. Sankhani zakudya zambiri zowonjezera nthawi zambiri , koma onetsetsani kuti mukudziwa kuti zakudya zanu sizingatheke ngati mukusangalala. Njira imodzi yoganizira za kulingalira bwino ndi kugwiritsa ntchito ulamuliro wa 90-10. Pangani zakudya zokwana 90% ndikudya zakudya zopatsa thanzi (ndi zokoma), koma sungani chipinda cha 10% kuti muwononge zakudya zokoma.
8 - Chokoleti Sichili Wathanzi
Zikuwonekera osati chokoleti chonse chimalengedwa chofanana ndipo mdima ndi wabwino. Malingana ndi kafukufuku, mdima wa chocolate uli ndi mphamvu zowononga zowononga thupi lathu ndipo zimalimbikitsidwa ngati gawo la zakudya zabwino. Kafukufuku wasonyeza kuti chodabwitsa cha chokoleti chodetsa nkhaŵa chingachepetse chiopsezo cha matenda a mtima ndi kupweteka.
Mitundu ya mankhwala mu chokoleti yakuda imatchedwa kusintha thupi kugwira ntchito ndi kupititsa patsogolo masewera olimbitsa thupi. Kudya chokoleti chakuda kumapangitsa nitric okusayidi (NO) kumasulidwa m'magazi athu. Kuwonjezeka kwa nitric okusayidi kumaphatikizapo zotengera zathu kuti magazi ndi mpweya wabwino ziziyenda bwino ku minofu yogwira ntchito.
Chofunika kwambiri - kudya chokoleti ndi kathanzi malinga ndi 70 peresenti mdima ndipo 1.5 ounces ndikulumikiza kukula.
9 - Musadye Mazira a Mazira
Ndi angati a ife omwe adagonjetsa mazira athu a dzira akuwakhulupirira kuti ali osowa? Malingana ndi kafukufuku, takhala tikutsitsa zakudya zamtengo wapatali pansi. Mazira a mazira amawonetsedwa kuti ali ndi mafuta ofunika kwambiri a asidi omwe amapindulitsa maselo athu. Amakhalanso ndi mavitamini, mchere, ndi antioxidants. Kudya mazira onse akuwonetseredwa kuti tiwonjezere mphamvu yathu ya metabolism komanso cholesterol (HDL). Kuwonjezera HDL yathu imalimbikitsidwa kuti tikhale ndi thanzi labwino ndipo timaphunzira pogwiritsa ntchito zakudya zabwino komanso zolimbitsa thupi.
Mfundo yaikulu - kudya dzira lonse tsiku ndi tsiku kumapereka mapuloteni abwino ndi zakudya zopindulitsa.
10 - Zakudya Zimakupangitsani Mafuta
Tonse tazimva kuti tipewe kulemera, asiye kudya chakudya chifukwa zimatipatsa mafuta. Pangakhale kusiyana pakati pa ma carbu omwe timayenera kudya koma samatipatsa mafuta. Kugwiritsa ntchito ma calories ambiri kuposa momwe tingathere kupyolera mu ntchito za tsiku ndi tsiku ndi kuchita masewero olimbitsa thupi ndi zomwe zimawonjezera mafuta athu.
Kudya carbs wabwino kumasonyezedwa kuthandiza kuthandizira kulemera kwa thupi, kuchepa kwa mafuta, komanso kukula kwa minofu. Zakudya zapamadzi ndizo magwero athu akuluakulu ndipo ndizofunika kuti thupi liziyenda bwino. Mbewu, zipatso, ndi mbewu zonse ndi zitsanzo zabwino za zakudya zamagulu. Ma carbu abwino ali ndi zakudya zofunika kwambiri komanso zimapereka mphamvu zowonjezera tsiku lonse. Carbs imathandiza kuti thupi likhale labwino kwambiri, limapangidwanso bwino, ndipo limasonyezedwa kuchepetsa chiopsezo cha matenda a mtima ndi matenda ena.
Kugwiritsa ntchito ma carbs oipa omwe alibe kusowa kwa zakudya kungapangitse kukhala opanda thanzi komanso kumapeto kwa kulemera. Zitsanzo za Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zamadzi
Chofunika - carbs sikutipangitsa ife kukhala olemera ndipo pali kusiyana pakati pa zakudya zabwino ndi zoipa.
11 - Zakumwa Zamadzimadzi Ndi Zoipa Kwa Inu
Ambiri a ife timawona zakumwa zozizwitsa kuti zidzaze ndi shuga ndi zoipa kwa inu. Izi ziri kutali ndi choonadi ndipo zakumwa zina za carbonated zikhoza kuonedwa kukhala zathanzi. Madzi okonzedwa amathandiza anthu omwe amamwa mowa madzi nthawi zonse amakumana tsiku lililonse. Kusunga hydrated ndi gawo lofunikira la kukhala wathanzi.
Chimene chimapangitsa carbonated kumwa zabwino kapena zoipa kwa inu ndizo zopangira. Ngati iwo ali odzaza ndi shuga, zowonjezera, ndi zotetezera ndiye sizikanakhala zosankha zabwino. Ngati zakumwa za carbonate zilibe kanthu koma madzi akupaka phula ndi mpweya woipa wa carbon dioxide ndiye ndibwino kwa inu. Nthawi zina anthu amatha kutaya madzi kapena mpweya ndi madzi owonetsetsa koma ndizo zokhazo zowonongeka. Apo ayi, madzi omveka bwino amakhala ngati hydrating komanso otheka ngati madzi ozolowereka.
Mfundo yaikulu - madzi amodzi monga seltzer kapena mchere ndi njira zabwino zowonjezera madzi.
> Zotsatira:
American Council on Exercise, Weight Management, Zolemba za Fit, Myths Myths Debunked
> Jane E. Getting ndi al., Oxalate Nephropathy Chifukwa cha 'Juicing': Case Report ndi Kukambirana, Chofunika Chachipatala, American Journal of Medicine, 2013
> Kinsey AW et al., Thanzi labwino la usiku: Kudya: Zakale ndi zatsopano, US National Library of Medicine National Institutes of Health, 2015
> Katherine Zeratsky, RD, LD, Zakudya zabwino ndi kudya zakudya zowonongeka, Kodi zakudya zowonongeka zimapatsa thanzi lililonse? , Chipatala cha Mayo, moyo wathanzi, 2015
> Smith-Spangler C et al., Kodi zakudya zakutchire zili zotetezeka kapena zathanzi kuposa njira zowonjezera? : ndondomeko yowonongeka, Annals ya Internal Medicine, 2012