Kudya kwakazara kunoratidzika kunge kuri kusandura musika wekudya. Kunyangwe isingatariswe sechirongwa chekudya, ine hukama nepseudoscience. Ichokwadi here chirongwa chine hutano kuderedza uremu?
Zvokudya zvechishamiso zvinogona kutiita kuti tideredze uremu nekukurumidza, asi hazvigoneke mukufamba kwenguva. Pane kudaro, kudya kwakakwana kunovimbisa kuti inogona kuchengetedzwa kwehupenyu hwose.
Chii?
Kudya kwakazara hakusi kudya kwakajairwa, asi nzira yakavakirwa pakuongorora kwehutano hwakakwana hwemuviri uye hwepfungwa hwemunhu. Kudya uku kunoenderana nezvinodiwa nemunhu wega wega uye hutano hwese.
Zvinhu zvakasiyana-siyana zvinogona kukanganisa kuonekwa kwechirongwa chehutano hwemunhu kushaya kukwana, kusawirirana uye kusashivirira. Chinangwa chekudya kwakakwana ndechekugadzira kudya kwakadzikama uye mararamiro ane hutano anobatsira muviri kubva kumusoro kusvika kutsoka.
Kusiyana nemamwe mafadhi ekudya ayo anogona kuve asina kugadzikana nekufamba kwenguva, chikafu chakakwana chinorehwa kuve a kuchinja mararamiro izvo zvinopa hupenyu hune hutano uye hupenyu hurefu.
Holistic nutritional diet guidelines zvinowanzobatanidza kudya zvakakwana, mbishi, uye organic foods, kunwa huwandu hunokurudzirwa hwemvura, kuderedza shuga, cholesterol, uye kudya kwesodium, uye kudzivisa kudya kwakagadzirwa. Panguva imwecheteyo chirongwa chekudya chinovaka muviri chinoenderana nezvido zvemuviri wega wega chinofanira kuitwa.
Kurarama hupenyu hwakanaka kunoda kuzvipira. Nekudaro, kana mabhenefiti anoshamisa ekutevera nhungamiro yekudya kwakazara akanzwika, vanova nechokwadi chekuti isu hatisi kuzoshandura kudya kwedu.
Zvinonzi zvinobatsira
Kudya kwakazara hakugone kutibatsira chete kurarama mararamiro ane hutano, asiwo kunzwa zviri nani mumuviri nepfungwa. Kutevera chirongwa chekudya kwakakwana kunogona kuve nemhedzisiro yakanaka, kusanganisira kuonda, kuvandudzwa kwehutano hwekudya, kudzivirira zvirwere, nezvimwe.
Inosimbisa immune system
Muviri uye immune system inogona kungoshanda pane zvatinodya, saka zvine musoro kuti kupa mafuta emhando yepamusoro kunoguma nekubudirira kukuru. Kune yakasimba immune system, chikafu chakakwana chinosanganisira zvinotevera:
- Zvibereko nemiriwo. Iwo ma antioxidants aainawo anogona kubatsira kurwisa mahara radicals (kemikari byproducts inogona kukuvadza DNA yako uye kudzvinyirira immune system yako).
- Omega-3 fatty acids. Izvi zvinogona kuwedzera kugona kwemuviri wako kugadzira makomisheni anodzora immune.
- Mvura zhinji. Tese tinoziva kuti kunwa mvura yakawanda kwakatinakira. Tichaedza kunwa anenge malita maviri pazuva, izvo zvichabatsira masero kubvisa tsvina uye kushanda zvakanyanya.
- Garlic. Garlic inozivikanwa kuti ine hutachiona uye mabhakitiriya anorwisa zvinhu.
- Tsangamidzi. Izvi zvechisikigo zvinopesana nekuzvimba zvinofanira kuonekwa nguva dzose pakudya. Tinogonawo kuwedzera kumvura inopisa kuita ginger tea.
Inochengetedza chiyero cheshuga yeropa
Kuwedzera kudya kwako kwe soluble fiber kunogona kudzora shuga yeropa uye kutibatsira kuchengetedza hutano hwe insulin. Kuchengetedza huwandu hweshuga hweropa kwakakosha zvikuru kudzivirira matambudziko ehutano kwenguva refu, kudzora uremu hwako, uye kunzwa zvakanaka mune zvese.
Soluble faibha inonyungudika kugadzira gel-kunge mameseji anobatsira kugadzirisa kugaya uye anogona kukubatsira kuti ugare uchinzwa wakaguta kwenguva refu. Hatinawo mukana wekunzwa kudzikira kwepakati pemasikati kana tichidya chikafu muswere wese wezuva zvinochengeta shuga yedu yemuropa iri pakati.
Tichaedza kuwedzera kushandiswa kwezvokudya zvakadai se broccoli, Brussels sprouts, cauliflower, nyemba, mabheri, mbeu dzechia, peas, uye bhinzi dzakasvibirira kuchengetedza shuga yeropa uye simba rakarongeka zuva rose.
Inovandudza kugaya
Dysfunctional digestion ingangove imwe yematambudziko akajairika atinosangana nawo sevaristic nutritionist. Kudya chikafu chakawanda chakagadzirwa uye kusawana zvinovaka muviri zvakakwana zvinokanganisa muviri uye kugona kwayo kushanda zvakanaka.
Mbeu dzose, miriwo yemashizha yakasvibirira, makotapeya, mapuroteni asina kusimba, uye michero yakaderera-glycemic (yakadai semabheri) kudya kwekudya. Kubatanidza zvimwe zveizvi mukudya kwako kunogona kurerutsa zviratidzo zvekunzwa kwemudumbu, senge gasi, kuvharwa, uye manyoka, kukurudzira kugaya zvine hutano uye pfungwa nemuviri unofara.
Kuvandudza kurara
Tese takasangana nekushaya hope kana zvikamu zvekuvhiringika kwehope. Kunyangwe zvisingaite sedambudziko rakakura rehutano, kusarara zvakakwana kunogona kukonzera matambudziko akakomba sekufutisa, BP, uye kushomeka kwesimba rekudzivirira muviri. Sezvineiwo, chikafu chatinodya chinogona kuita basa guru mukuwana iwo akakosha maawa masere ehusiku.
Maarumondi, walnuts, nehove dzine mafuta zvinokurudzira kurara kweusiku, sezvinoita michero yakaita sekiwi nemuto wecherry.
Inotsigira mafungiro
Makore mashoma apfuura akaona huwandu hunowedzera hwekutsvagisa nezvekubatana pakati pekudya kwedu uye hutano hwepfungwa. Nekuti ura nehuropi zvikamu zvakasiyana zvemuviri, vanhu havaite hukama pakati pezviviri izvi. Zvisinei, ivo vanonyatsobatanidzwa neve vagus nerve, iyo inotumira zviratidzo pakati pavo, uye akawanda serotonin (mufaro) receptors anowanikwa mumatumbo.
Imwe ongororo yakaongorora kubatana pakati pemaitiro ekudya nekuora mwoyo, ichiwana kuti kudya kwakapfuma mu "miriwo, michero, faibha, hove, zviyo zvakakwana, nyemba" uye neshuga shoma yakawedzerwa uye chikafu chakagadzirwa chinogona kuva nemhedzisiro yakakura pakudzivirira uye kurapwa kwekuora mwoyo. .
Mitemo
Kiyi yekudya kwakakwana kudya chikafu chisingazongopisa muviri chete, asiwo zvinokanganisa basa rayo. Kunyangwe hurongwa hwekudya hwakakwana hunogona kusiyana kubva kumunhu kuenda kumunhu zvichienderana nezvido zvemunhu, pane mamwe mazano ayo chero munhu anogona kunyorera kuti ave nehupenyu hune hutano.
Kudya zvakakwana, zvekudya zvakabikwa
Zvokudya zvakagayiwa zvakazara neshuga, munyu, uye zvinowedzerwa zvinogona kuita kuti inakidze, asi zvinopa zvishoma kana kusakosha kwehutano kumuviri.
Pamusoro pezvo, tsvagiridzo inoratidza kuti zvikafu zvakagadziridzwa zvinogona kupindwa muropa zvakanyanya, zvichitungamira kune maitiro akadai sekudya zvakanyanya, kumanikidzira kudya, uye kurasikirwa kwekutonga. Panzvimbo pekuzadza ngoro nezvikafu zvakagayiwa zviri nyore, tinotenga chikafu chisina kubikwa, chakabikwa semichero nemiriwo. Zvokudya izvi zvakagadzirirwa kuti zvipe muviri muviri. Zvokudya zvakagadziriswa hazvisi.
Inwa mvura yakakwana
Kugara hydrated kwakakosha zvakanyanya kune hutano.
Kunwa mvura kunobatsira kudzora tembiricha yemuviri, kuchengeta majoini aine mafuta, kudzivirira utachiona, kuchengetedza kushanda kwenhengo, kunatsiridza kunaka kwekurara, uye kunatsiridza manzwiro. Magirazi masere emvura pazuva anowanzokurudzirwa kuchengetedza muviri wakazara mvura.
Zvinwiwa zvakaita sesoda, doro, uye zvinwiwa zvine caffeine zvinogona kukonzera kupera simba kwemvura, saka zvakanaka kuti urege zvinwiwa izvi kana uchikwanisa.
Deredza kudyiwa kwe sodium
Kutora sodium ndechimwe chezvinhu zvakakosha pakukura kweBP. Chidzidzo chinoratidza kuti vanhu vazhinji vanodya yakawandisa sodium, uye inopfuura 70% yesodium iyoyo inobva mukudya kwakagadzirwa uye chikafu chinopihwa mumaresitorendi.
Kuderedza kudya kwesodium hakusi kungovandudza hutano, asi kunogonawo kubatsira kuderedza dambudziko rehutano hwemwoyo uye sitiroko.
idya mafuta ane utano
Haasi mafuta ese anosikwa akaenzana uye haasi ese mafuta akaipa kwatiri. Mafuta ane hutano senge monounsaturated uye polyunsaturated mafuta anogona kubatsira moyo, kuderedza cholesterol, kunatsiridza insulin, uye kunatsiridza mazinga eglucose.
Huwandu hune mwero hwemafuta aya hunogona kukanganisa zvakanyanya hutano hwese.
Deredza kudya kwehuga
Kunyanya kushandiswa kweshuga kunogona kukanganisa muviri wose. Zvakare, kudya shuga yakawandisa kunogona kuita kuti tive nemasimba mashoma, kuderera kwemweya, kana kuzvimba. Tichadzivisa zvakanatswa uye zvekugadzira zvinotapira uye zvokudya zvakagadziriswa zvine shuga yakawanda.
Pane kudaro, isu tichaedza kugutsa zvishuwo nemichero yeorganic. Tinogona kunakidzwa nekuravira kunotapira tichibatsirwa neukoshi hwekudya hwemichero yakazara.
kudzora zvikamu
Kuwanda kwechinhu chakanaka kunogonawo kuva chinhu chakaipa. Kunyange kana tichidya zvokudya zvine utano, zvakakosha kuchengeta zvikamu mupfungwa.
Kudzora chikamu ndicho chinhu chakakosha pakugadzira chikafu chine hutano, chakadzikama. Tingave tiri kudya zvokudya zvine utano kana kuti zvisina kunaka, zvinokosha kuti tisanyanyodyisa. Kudyisa kunogona kukonzera kushushikana kwenhengo, chirungurira/kugumbuka mudumbu, kushushikana kwekugaya, kana kukanganisa kurara.