Ichokwadi chokuti shuga inokuvadza inonyatsozivikanwa kwatiri - inotaurwa pamusoro peterevhizheni, yakanyorwa mumagazini uye inoratidzwa mumafirimu anozivikanwa nesayenzi. Kunyangwe kana masiwiti akabviswa kubva mukudya, shuga inowanikwa yese inoshungurudza zvikafu zvakagadzikiswa, kubva pachingwa kusvika pakupfeka saladhi. Uye sucrose, uye fructose, uye shuga zvinopinda muropa zvakaenzana. Chero chaunoda, shuga inokwidza insulin mazinga. Zviratidzo kubva kunhengo dzakasiyana-siyana zvinopinda muuropi uye zvinodana imwe dhizimusi yemasiwiti. Chido chakadaro chinogona kuvharidzira kuneta, kupera mvura mumuviri kana nzara. Inowanzorevawo kushayikwa kwezvokudya zvinovaka muviri: chromium, phosphorus kana sarufa. Verenga pamusoro pezvokudya zve 10 zvichakubatsira kukunda chido chako cheshuga.
Smoothies ne yogurt uye bran
Smoothies ndiyo imwe yenzira dzakanakisisa dzekucheka shuga. Iko kusanganiswa kwakakodzera kwemichero nemiriwo mundiro iyi yezvinomera inoita kuti ive mushonga wakanakisisa kune avo vane zino rinotapira. Inosarudzwa kusanganisa michero peels kuti ipe imwe dhigirii yevhitamini, zvicherwa uye phytochemicals. Kana iwe ukadya zvigadzirwa zvemukaka, wobva wawedzera yogurt kune yako smoothie inopfumisa ne calcium. Fruit fiber inoderedza kugaya, inoderedza cholesterol uye inodzora shuga yeropa. Idya iyi smoothie kwemangwanani uye uchawana mapuroteni, mafuta ane utano, uye michero yakaderera-glycemic. Uye zvinonyanya kukosha - hapazovi nechido chekudya donuts vasati vadya.
Yogurt
Kana iwe uchida chaizvo kudya keke, saka zvichida muviri unoda phosphorus. Inogona kuwanikwa yakabatanidzwa ne calcium kubva ku yogurt. Kana yakawandisa phosphorus inopesana iwe (semuenzaniso, nehosha yeitsvo), sarudza nyore yogati ine probiotics, iyo inovandudza kugaya. Ukama huri pakati pekutyorwa kwemaruva emukumbo uye candidiasis uye kupindwa muropa kune zvihwitsi zvakaratidzwa. Nakidzwa neiyo yoghurt nema berries matsva, snack yakadaro inodzivirira shuga yeropa.
Oatmeal
Mutemo unokosha kune avo vane zino rinotapira ndeyekudya zvokudya zvine yakaderera glycemic index kuenzanisa mazinga eshuga yeropa uye kudzivisa masimba masimba. Muffin, makuki, zviyo zvine makabhohaidhiretsi ari nyore anokurumidza kushanduka kuita shuga. Sarudza oatmeal, chimwaya porridge nesinamoni nenzungu, kana kumwaya huchi pamusoro. Kushongedza dhishi nenzungu dzinoverengeka, iwe unowanawo imwe yero yeprotein.
Cinnamon
Zvinonhuwirira ishamwari yevanoshuvira kudzikamisa masiwiti. Sinamoni yakaunzwa kubva kuEgypt makore 2000 apfuura. Yakave yakaratidza kuti inogadzirisa mazinga ehuga uye kuderedza shuga yeshuga. Paunenge uchinzwa kuda kudya ice cream, edza kuitsiva neapurosauce yakasaswa nesinamoni. Tora bhanana nesinamoni uye nzungu dzakachekwa panzvimbo yeswiti.
Apples
Chirevo chekare pamusoro peapuro pazuva hachisi chekare zvachose. Chimwe chikonzero chekuda zvihwitsi chinogona kuve kushaikwa kwechinhu chakakosha chekutevera, chromium. Chromium inodzora metabolism yemacarbohydrates, mafuta uye mapuroteni, uye zvakare inogadzirisa shuga yeropa uye cholesterol. Maapuro anotipa chromium yakakwana, asi zvose mabhanana nemaorenji ndiwo matsime akanaka echromium. Iwe unorota nezveapuro cinnamon pie? Gadzira imwe dessert: cheka apuro, uisase nekinamoni uye microwave kwemasekonzi 30-45.
Peanut butter
Panzvimbo yewalnut, iyo inowanzo miriwo yakakodzerawo. Butter ichapa muviri wako mapuroteni uye mafuta ane hutano, asi kana uri kuedza kuderedza uremu, zvigadzirire kune maspuni maviri pazuva. Uye ita shuwa kuti nut butter yako haina shuga! Mafuta eNti akapfuma musarufa, inova yechitatu ine mineral yakawanda mumuviri wemunhu. Nezera, kushaikwa kwesarufa kunotungamirira kune ganda rinosakara uye mitsipa yakaoma uye majoini. Edza ruomba rwearumondi uye berry toast, kana kumwaya imwe peanut butter pachidimbu checelery.
Mazuva
Nekunaka kwe caramel, mazuva anoonekwa nemagourmets kuti atsive shuga mune zvakawanda zvekudya. Vane macalorie mashoma pane shuga uye mazuva ane yakaderera glycemic index. Misi mitanhatu iri pakati nepakati, ine gomba inopa 6% yezvinodiwa zuva nezuva potassium - uye uku ndiko kudzivirira osteoporosis, sitiroko, matombo eitsvo uye hypertension. Misi haingoderedzi zvishuvo zvesipi, asiwo inokurudzira kukura kwebhakitiriya inobatsira mumatumbo. Asi, imwe neimwe ine macalorie makumi maviri nematatu, idye zvine mwero.
Beetroot
Kana usati wambove fan of beet, ino ndiyo nguva yekuchinja pfungwa dzako. Muriwo unotapira! Inozivikanwa semushonga wearthritis, chirwere chemwoyo, migraines, uye matambudziko emazino, beet ine mavhitamini akawanda nemaminerari, kusanganisira vhitamini B uye iron. Inochenesa ropa uye chiropa, asi bhonasi yakakura kwauri ndeyekuti beet ine glutamine, uye iyi ndiyo yakakwana pfuti yekuderera kwesimba, inoshanda zvakanyanya kupfuura shuga. Edza yakakangwa beetroot appetizer nembudzi cheese, walnuts uye herbs.
Mbambaira
Muchero wezvinomera unotapira, mbatatisi inotapira inotakurwa ne potassium nesimbi, mavitamini B6, C uye D. Asi chinonyanya kukosha, ihwo hwakanakisisa hweL-tryptophan, iyo inoderedza kushuva kweshuga. Kuti unzwe wakadzikama uye wakasununguka usati waenda kunorara, tryptophan ichashanda zvirinani pane mashoma emasiwiti. Dururira chikamu chechina chemafuta ekokonati pamusoro pehafu yembatatisi yakabikwa, wedzera pinch ye nutmeg uye imwe Himalayan pink munyu.
Vanilla
Zvidzidzo zvakaratidza kuti vanilla-flavored foods inoderedza kudiwa kwemasiwiti. Iwe unogona kunyengedza zino rako rakavanzika nekushandisa vanilla-inonhuhwirira lotion kana makenduru anonhuwirira. Asi kana iwe uchiri kuda kuisa chimwe chinhu mumuromo mako, rega ive tii, kofi kana kunyange mvura inopenya pamwe nekuwedzera kwechisikigo vanilla yakatorwa.