Mukati
Kwemakore anodarika gumi, Dan Buettner, mufambi uye munyori we Iyo Mitemo Yehupenyu Hurefu, iyo yandakanyora nezvayo, yanga ichishanda nechikwata chevanoongorora nzvimbo dzebhuruu dzepasi - matunhu uko vanhu vangango pfuura chero kupi kumwe kwekurarama. anosvika makore zana kana kupfuura. Matunhu akadai anosanganisira chiwi cheIkaria cheIkaria, nzvimbo dzakakwirira dzeSardinia, Nicoya Peninsula muCosta Rica, chitsuwa cheOkinawa muJapan neguta reCalifornia reLoma Linda.
Asi zvese ndezvekugara kumwe kunhu kure. Vagari vemadhorobha emazuva ano vava kubatikana nezvimwe zvekugadzirira zvinhu. Kuyeuka kuti ivhu chete risina masora ndiro rinopa goho, kutanga kune zvese ivo vanoedza kubvisa yakaipa tsika dzekudya.
10 yakajairika yakaipa tsika dzekudya
- Kudya shuga yakawandisa
- Kudya munyu wakawandisa
- Kushungurudzika kubata neanokurumidza makabhohaidhiretsi
- Kutsiva nyama nehove nezvikafu zvemumagaba
- Kudya kwemangwanani kwekushungurudzwa kwezviyo
- Kudya huwandu hwakawanda hwezvigadzirwa zvenyama yakagadzirwa
- Kunyanyisa kukoshesa kudya
- Kuvapo mukudya kwemasukisi akatengwa
- Kushuvira kwezvinwiwa zvinodhaka
- Kushungurudzwa kwema synthetic vitamini complexes uye zvekudya zvinowedzera
Nyanzvi dzakaona kuti munhu wemazuva ano anonwa mashupuni anosvika gumi neshanu eshuga zuva nezuva (uye mashupuni matanhatu evakadzi uye mashupuni 17 evarume anoonekwa seyakajairika munyika zhinji)
Ikozvino chingangoita chigadzirwa chiri pasherufu yemashopu chine shuga (mune chero chimiro). Izvi zvinonyanya kuitika kune zvinwiwa: inotapira soda, inonzi "yakasikwa" mamonadoni, majusi kubva mumapakeji.
Pasina munyu, muviri wemunhu haugone kuita zvinoitika zvemuviri. Asi yakawanda munyu (inopfuura 1 kiyipuniti pazuva) inogona kukuvadza.
Muindasitiri yanhasi, mamiriro emunyu akafanana neaya eshuga. Iyo iripo mune yakakwana (kana yakawandisa) huwandu mune chero chingatengwa chigadzirwa. Kana tikafunga nezve chokwadi chekuti munhu anogamuchira chikamu chakakura chemunyu kubva mumiriwo nemichero yaanoshandisa zuva nezuva, uye achiwedzera munyu kubva muhombodo yemachipisi kune izvi, zvinova pachena kuti nei muyero wepasipuni 1 uchigona kupfuurwa ne2 kana kunyange katatu.
Zvinozivikanwa kuti kunyanyisa kunwa munyu kunogona kutungamira mukukanganisa kweiyo yemoyo system, itsvo, arteri, uye nemudumbu.
Mu99% yezviitiko, munhu anogara kubasa panguva yekupedzisira haarume nechikamu che broccoli - anobata kushushikana nechinhu chinotapira kana "chinokuvadza" (chokoreti bar, chidimbu chepizza kana banal marshmallow, iyo yakavanzwa mutafura ye "yekupedzisira sarudzo" yega yega mushandi wehofisi yechipiri).
Aya makabhohaidhiretsi akadaro anokonzeresa kusvetuka mushuga yeropa, shandisa zvinogamuchirwa muuropi izvo zvinoita kuti kutsamira kweshuga. Zvakare, chikafu senge pizza kana imbwa dzinopisa, dzinodyiwa nekuchimbidza, dzinoshandurwa kuita mafuta mumuviri unenge uri pamheni yemheni.
Hongu, tuna yemumagaba inokurumidza, asi haina hutano. Iyo poindi ndeyekuti yakawanda sei mune zviri mukati memudziyo pachayo, uye yakawanda sei mairi pachayo. Bisphenol-A (BPA) ikemikari yemakemikari inowanikwa mukati memukati wemagaba (kunze kweiyo mapakeji apo pane chiratidzo chinoenderana pane iyo label). Sezvaunoziva, iyi synthetic estrogen inogona kukonzera kutaridzika uye kukura kwehupamhi hwehurwere hwese - kubva kune chirwere cheshuga kusvika kune matambudziko ekubata pamuviri.
Ehe, kudyiwa pano neapo kudyiwa, kana chingwa, hazvingakuvadze hutano. Asi zvinopesana nekushambadzira, hazvizounze munhu padyo nemufananidzo unochiva uyo tsika dzakanaka dzekudya asiri mutsara usina chinhu.
Chekutanga, zvigadzirwa zvakadaro pachiyero cheindasitiri zvinogadziriswa zvakanyanya, semugumisiro wekuti ivo vanenge varasikirwa zvachose zvimwe zvinhu zvinobatsira. Chechipiri, zviyo zvemangwanani zvinowanzo sanganisira shuga, zvihwitsi zvihwitsi uye zvimwe zvisingakoshi zvinoisa kupera kwemafuta pakurota kwako kwechiuno chitete.
Munguva pfupi yapfuura, WHO yakabatanidza zvigadzirwa zvenyama (jerky, kusvuta, makedheni) muchikamu checarcinogenic. Vanamazvikokota vanofananidza kukuvadza kunobva mukudyiwa kwezvinonaka zvakadaro kusvika pakuputa uye kudhakwa.
Izvo hazvisi zvekudya wega (mushure mekuteedzana kwakaringana ongororo) yakasarudzwa nehunyanzvi. Uye nezve kudya kunoreva kunyimwa kwepasirese, uko munhu "kwaanomira" kwaari kuti awane zvimwe zvinangwa zvekunyepedzera.
Nyanzvi dzinovimbisa kuti kuzvisarudzira-wega masisitimu ezvekudya uye kuvapo kwenguva dzese kwemuviri munzira yekunyima (semuenzaniso, kurambwa kwakakwana kwemakabohydrate uye kusendamira pamapuroteni) hakuzotungamira kune chero chinhu chakanaka. Mune yakanyanya kunaka kesi, iwe unozadzisa zvinodikanwa zvehuremu, asi haugone kuzvibata kwenguva yakareba, uye kwete chete unozodzosera makirogiramu akarasika, asi zvakare uwane mamwe. Uye zvakanyanya, zvinokanganisa hutano hwako uye nekuwana matambudziko neitsvo, moyo, ganda, vhudzi nezvipikiri.
Ziva kuti macafe echikafu haawanzo kupa chimedu chenyama yemombe yakanaka, ingori nyama yesalmon yakanaka, kana saradhi yemagaka, madomasi uye celery. Iyo menyu ichanyatso sanganisira yekuwedzera muchimiro chesoso kana kupfeka. Ehe, kazhinji, iyi "bhonasi" haizove yakagadzirwa kumba.
Nerubatsiro rwemasosi, vanogadzira "mask" kwete zvigadzirwa zvemhando yepamusoro. Kana kuti vanongovavarira kushandisa masosi nemapfekero aya kuti mutengi ade kudya uye kumuita kuti atenge kumwe kudyiwa, semuenzaniso, french fries.
Icho chokwadi ndechekuti ketchup yakajairika ine kwete chete madomasi, mvura, munyu uye mhiripiri, uye Kesari saradhi yekupfeka ine runyorwa rwezvigadzirwa zvemitsara 8-9. Ikoko iwe unowana shuga (muhuwandu hwakawanda), sodium benzoate, propylene glycol alginate, uye ethylenediaminetetraacetic acid (EDTA). Bvumiranai, pane zvishoma zvinobatsira pano, asi masosi aya anoita semushonga, achitimanikidza kuti tigare tichisiya nzvimbo mufiriji yavo.
Chii chingave chiri nani pane akati wandei magirazi ewaini kana chimwe chinhu chakasimba paChishanu manheru, nekuti doro rakanakira kukubatsira iwe kuzorora. Asi nyanzvi dzinopokana.
Kutanga, vanachiremba venhau vanovimbisa kuti hapana chiyero chedoro chinganzi chakachengeteka pahutano. Mutemo wezuva nezuva "zvishoma zvitsvuku husiku hazvikuvadze" hazvina chekuita nemaitiro akanaka ekudya.
Chechipiri, vanoona nezvekudya zvinovaka muviri vanodana doro chimwe chezvinhu zvikuru zvinokonzera kufutisa. Iyo waini iri, musimboti, yakanyanya kukwirisa macalorie (100 ml yewaini yakaoma ine 70 kcal), uye zvakare inomutsa chishuwo chekudya, zvichitimanikidza kuodha dessert mushure mekudya chizi ndiro.
Synthetic vitamini complexes pachavo hazvityisi. Chikafu chemhando yepamusoro chinowedzerwa kubva kune mukurumbira wekugadzira mishonga chakafanana muzvinhu zvacho kune zvakasikwa. Uye zvakare, pane zviitiko apo zvisingaite kugadzirisa dambudziko pasina vhitamini zvivakwa - semuenzaniso, kana zvisingakwanise kuzadza kushomeka kwehumwe hutano mune zvakasikwa nzira.
Icho chokwadi ndechekuti vanhu vane mhepo nezve zvekudya zvinowedzera. Zvinotaridza kuti kana kurongedza kuchinzi "hausi mushonga", saka chigadzirwa chinogona kusarudzirwa iwe uye nekudyiwa muhuwandu hwusingaperi.
Zvese hazvisi nyore sezvazvinoratidzika. Chekutanga, chero chinowedzerwa chekudya chinofanirwa kupihwa chete nachiremba mushure mekubvunza nekudzidza zvabuda. Miromo yakachekwa iri muzviitiko zvakawanda ingori chidimbu cheiyo iceberg. Zvinogona kunge zvisiri banal kushaya vhitamini E, asi, semuenzaniso, kugadzira kupererwa neropa. Chechipiri, kana uchitenga mavitamin complexes akati wandei, ungangodaro usinga zive kuti izvo zvinosanganisa zvinoumbwa sei. Mune yakanakisa kesi, mhedzisiro inogona kunge isingave, uye mune yakaipisisa kesi, iwe unogona kuwana rimwe dambudziko.
Nzira yekubvisa tsika dzakaipa
Kana ivo vachitaura izvozvo kubva pane zvakaipa kusvika pane zvakanaka tsika dzekudya - hupenyu hwese, ivo vanozvinyengera. Kunyangwe, zvakadaro, kubvisa tsika dzakashata dzekudya hazvisi nyore pane kusiya fodya kana doro neChishanu. Kuda doro, soseji inoputa, machipisi ane munyu, unotapira mukaka haingori tsika pamwero wemba. Kushuva kwehomoni.
Muviri wemunhu wakagadzirwa nenzira yekuti panguva dzekushushikana, kana kushushikana, zvinoda chikafu chinogona kuwedzera dopamine mazinga. Zvechokwadi, iyo hormone yemufaro uye kugutsikana mune itsva yakakangwa zucchini haizove yakakwana, uye ruoko rwako ruchasvika kune chokoreti bar.
Zvakare, zvekudya zvine zvakawandisa zveshuga zvinoumba kupindwa muropa nazvo. Hazvishamisi, sekureva kwenyanzvi, kuvimba neshuga kwakasimba zvakapetwa kupfuura pamishonga yakasimba.
Kuti usiye tsika dzakaipa dzekudya, unofanirwa:
- Bvisa kana kudzikisira kukanganiswa kwehormone mumuviri (zvese zvinhu zvinoenderana ne "maitiro" eestrogen uye progesterone mumuviri wechikadzi - kubva kune banal mood kusvika kuravira zvaunofarira);
- Tora kudzora kwakasimba kwekushandisa kwemahormone madhiragi (nyanzvi dzinoti kunyange mishonga yemazuva ano yekudzivirira nhumbu inogona kukonzera kuwedzera kwekuda kudya uye kuora kwehunhu hweganda);
- Deredza huwandu hweanoshushikana mamiriro muhupenyu (rangarira kuti kushushikana kunoita kuti muviri ubudise cortisol, iyo inobatsira mukuunganidzwa kwemafuta nekuparadza mhasuru);
- Regedza tsika yekudya nekuchimbidza (sarudza nguva yakakwana yekudya kuti utsvage chikafu zvakakwana - saka kuguta kunouya nekukurumidza);
- Usarume chikafu neshuga kana munyu panguva yekubika (ita izvi kana chigadzirwa chagadzirira - nenzira iyi uchavimbiswa kushandisa mashoma emwaka);
- Dzivisa chikafu chine zvinotapira zvekugadzira (zvinotapira hazvibatsire kuchengetedza huremu hwako zvine hutano, uye zvinogona kumutsa zvishuwo zvakatokura zvemaswiti);
- Zvishoma nezvishoma regedza tsika yekunwa pakupera kwevhiki (zvirinani nekuda kwekuyedza, isa taboo pawaini yakaoma kwevhiki dzinoverengeka, uye uve nechokwadi chekuti chivara chichaita nani, kuzvimba kuchaderera, uye zuva nezuva koriori zvemukati chikafu chinodzikira zvishoma nezvishoma).
Zvakanakira kudya kwakakodzera
Kuvanza, chikafu ndiyo huni yemuviri. Uye hutano hunoenderana zvachose nehunhu hwacho, mune musanganiswa upi waunodya. Kururamisa tsika dzekudya dzave tsika chaidzo munguva pfupi yapfuura. Iko kufamba kwehutano kufamba kuri kukurumidza kuwana mukurumbira zvekuti chete matsi haina kunzwa nezve PP (kudya kwakaringana).
Vegetarianism, veganism, mbishi chikafu chikafu, paleolithic kudya… Vezvoutano havakurudzire kuva vateveri vechero ipi nzira yehutano. Ivo vanovimbisa kuti muviri unongobatsirwa chete nekudya kwakaringana.
Chete nekudzidza kudya zvakaenzana, tinokwanisa kubatsira muviri kushanda pasina kukanganiswa uye kudzikisira njodzi dzechirwere chemoyo (iyo nhamba yekutanga chikonzero cherufu munyika), chirwere cheshuga, kufutisa, immune nezvirwere zvecancer.
Maitiro ekuumba maitiro ane hutano ekudya
Iwe unofanirwa kunzwisisa kuti pano, sekune chero rimwe bhizinesi rine chekuita neakangwara uye epamusoro-chaiwo nyaya (uye muviri wedu ndizvo zvazviri), hapana chikonzero chekumhanyira. Kana mamwe maitiro akaitika zvechimbi-chimbi, nditende, mutumbi unowana nzira kwete yekugadzirisa kurasikirwa chete, asi zvakare kuisa padivi chinhu chakachengetwa.
Zvakafanana netsika. Zvinotora nguva yekudya kwevhiki nevhiki, paunotanga kudya zvine hutano uye zvine mwero, kuita mwedzi, uye wozoita mararamiro.
Kubatsira muviri wako kutamba nemitemo mitsva, tora mukana wezano iri:
- Bvisa kubva kuzvikafu zvekudya zvine mafuta echinjana (izvo zvinowanikwa mune zvekudya zvakagadziriswa zvakanyanya);
- Idya chikafu chizere (hachina zvinokuvadza zvakadai seshuga, mafuta anogadzirwa, akagadzirwa makabhohaidhiretsi, uye muviri unoshandisa macalorie mukugadzirisa kwavo);
- Chenjerera huwandu hwakakwana hwe omega-3 fatty acids mukudya (hove ine oiri uye mbeu yeflakisi kubatsira);
- Fambisa kudzokorora mukicheni (semuenzaniso, siya mahwendefa mahombe uchifarira zvidiki - nenzira iyi unozodya zvakati wandei);
- Nguva nenguva ronga shuga detox, apo kwemazuva akati wandei shuga mune imwe nzira kana imwe ichabviswa zvachose kubva kuchikafu ("chikafu" chakadai chinokubatsira kuti ushore zvishuwo zvako zvemaswiti);
- Bika kumba (saka iwe unozonyatso ziva kuumbwa kwedhishi uye masosi aunoshumira);
- Ita shuwa kuti mvura yekunwa yakachena inowanikwa (tinowanzo nyonganisa nzara nenyota).
20 tsika dzakanaka dzekudya
Kudzokera kunaDan Buttner neMitemo Yake Yakareba. Nyanzvi dzakaona kuti vanhu vane zana ramakore munzvimbo dzakasiyana dzepasi vane mitemo yakafanana uye tsika dzekudya. Ivo havaverenge macalorie, havatore mavitamini, uye havaremu magiramu eprotein. Mushure mekuongorora mhedzisiro yeanopfuura zana nemakumi mashanu ezvidzidzo zvakaitiswa munzvimbo dzebhuruu pamusoro pezana ramakore rapfuura, Buettner nevamwe vake vakakwanisa kuwana gumi nemashanu emakore -mitemo yakabatanidza vanhu vekare vanogara pasi. Iwe unogona kuverenga nezve mutsauko mukudya kweumwe neumwe we "nzvimbo dzebhuruu" mune yangu yapfuura posvo pano.
- 95% yezvikafu zvinofanirwa kunge zviri zvekudya zvemiti
Mune yega yega yeBlue Zones, zviyo zvizere uye nyemba zvinodzora tafura yekudyira gore rese. Centenarians vanodya mwaka wemiriwo mune ese akasiyana anoyevedza akasiyana, uye munguva yechando ivo munyu kana kuomesa zvakawandisa. Zvakanakisa zvezvakanaka zvekudya kwehupenyu hurefu ndewemashizha miriwo miriwo. Zvidzidzo zvakaratidza kuti huwandu hwekufa pakati pevanhu vane makore ari pakati nepakati avo vaidya mukombe wemabichi akabikwa zuva nezuva hwaive hafu yeavo vasina kudya magirini.
- idya nyama kwete zvakapetwa kaviri pasvondo
Mhuri dziri munzvimbo zhinji dzeBlue dzinodya nyama diki - kazhinji inongowedzerwa kuti ingowedzera kunaka kutsva pakudya kwekumira-ga. Edza kuderedza nyama mukudya kwako: kwete kupfuura magiramu makumi matanhatu uye kwete kupfuura ka60 pamwedzi. Sarudza huku, gwayana kana turkey kubva kumapurazi emunharaunda. Nyama iri muBlue Zones inobva kumhuka dzakasununguka kufura kana kudya chikafu chemuno, izvo zvinogona kuguma nepamusoro omega-5 fatty acids.
- Idya kusvika kuma90 gramu ehove zuva nezuva
The Adventist Health Study - ruzhinji rwevagari veLoma Linda - umo ma2002 maAmerica atora chikamu kubva 96, akawana kuti vanhu vaidya hove shoma kamwe pazuva mukudya kwavo kwezvirimwa vakararama kwenguva yakareba. MuBlue Zones, hove chikamu chakajairika chekudya kwezuva nezuva. Sarudzo dzakanakisa ndidzo sardine, anchovies, uye cod - hazviunganidze yakawanda mecury nemamwe makemikari. Pano iwe unowana mamwe mashoma ekurudziro pamusoro pei uye yakawanda sei hove yekuisa mukudya kwako.
- Cheka pasi pamukaka
Chigayo chemunhu hachina kugadzirira kutorwa kwemukaka wemombe. Vanhu vari munzvimbo dzebhuruu vanowana calcium yavanoda kubva muzvirimwa. Semuenzaniso, kapu yekabichi yakabikwa inopa calcium yakawanda segirazi remukaka. Verenga pamusoro pezvimwe zvinomera zve calcium pano. Nekudaro, zvigadzirwa zvakavakirwa pamukaka wembudzi nemakwai zvakaita seyogati nechizi zvakajairika mukudya kwechinyakare kwevanhu veIcaria neSardinia.
- Deredza mazai ako kushandisa
MuBlue Zones, vanhu vanowanzodya zai rimwe chete pasvondo: semuenzaniso, vanhu veNikoi vanokasira mazai uye vanoaisa muzviyo tortilla, nepo pachitsuwa cheOkinawa, mazai akabikwa anowedzerwa muto. Edza kutsiva zai rako / omelette chikafu chemangwanani nemuchero kana zvimwe zvidyarwa-zvikafu (ona nharembozha yangu kuti uwane mashoma anonaka echirimwa-based breakfast mazano).
- Idya hafu yemukombe wezviyo zuva nezuva
Bhinzi nhema muNicoya Peninsula, soya bhinzi muOkinawa, nyemba, chickpeas uye bhinzi chena muMedithera - nyemba ndiyo ibwe repakona rekudya kweBlue Zone. Paavhareji, bhinzi i21% mapuroteni, 77% yakaoma makabhohaidhiretsi, uye shoma shoma yemafuta. Iwo zvakare sosi huru yefiber (verenga pano nezve nei tichida fiber uye kuti ndezvipi zvekudya ndizvo zvakanakisa zvefiber). Bhinzi dzine kudya kunovaka muviri kudarika zvimwe zvekudya zvakawanda panyika. Hafu yekapu yema legumes pazuva - huwandu hunodyiwa neBlue Zones paavhareji - inopa akawanda emavhitamini nemamineral anodiwa nevanhu.
- Chinja kune zviyo zvakakwana kana chingwa chisina mbiriso
Muzvikamu zvitatu zveBlue Zones, chingwa ndicho chikafu chikuru. Asi ichi hachisi zvachose chingwa icho vazhinji vedu tinotenga mazuva ese. Chingwa muIkaria neSardinia, somuenzaniso, chinogadzirwa kubva kune zvakasiyana-siyana zve100% zviyo zvakakwana, kusanganisira gorosi, rye nebhari. Imwe neimwe inopa huwandu hwakasiyana hwekudya uye huwandu hwakawanda hwefiber. Pamusoro pezvo, chingwa chinogara kwenguva refu chine mabhakitiriya "anogaya" starch uye gluten, achibatsira mukanyiwa kusimuka. Mukati mekuita uku, asidhi inoumbwa, izvo zvinopa mukanyiwa unovava. Somugumisiro, chingwa ichi chinoderedza glycemic load uye ine gluten shoma.
- Deredza neshuga
Vagari vemuBlue Zones havangadyi chinopfuura chikamu chechishanu cheuwandu hweshuga yakawedzerwa yatinodya paavhareji. Yakareba-livers, sekutonga, inowedzera huchi kune tii, uye madhishi anodyiwa chete pazororo. Edza kusawedzera shuga pane zvekudya nekumwa. Idya makuki, zvihwitsi, uye zvinhu zvakabikwa kashoma pavhiki. Uye dzivisa chikafu chakagadzirwa nezvinotapira.
- Snack maviri mawoko akazadza enzungu zuva nezuva
Uku ndiko kudyarwa kwemazuva ese kwevagari veBlue Zones. Dhata kubva ku30-gore Harvard kudzidza yakaratidza kuti pakati pevanhu vanodya nzungu, iyo yekufa mwero iri 20% yakaderera pane kune avo vasingadye nzungu. Zvimwe zvidzidzo zvinoratidza kuti nzungu dzinogona kubatsira kudzikisa yakaipa cholesterol mwero ne20%.
- Idya Zvese Zvikafu
Vagari ve "nzvimbo dzebhuruu" vanodya zvigadzirwa muhuwandu hwazvo: kwete kugadzirwa kwemaindasitiri uye kwete "kupfumiswa" nekuwedzera kwekuwedzera kuravira, ruvara uye kunhuwa. Havatore zvimwe zvinowedzera, asi vanowana zvese zvinodiwa nemuviri wavo kubva mukudya zvakarimwa munharaunda, izvo zvinowanzozvikurira. Takeaway: Dzivisa chikafu chine rurefu rwezvinyorwa uye tenga chikafu kubva kumisika yevarimi veko nguva zhinji sezvaunokwanisa.
- Wedzera kunwa kwako kwemvura
California Adventists vanokurudzira kunwa magirazi manomwe emvura pazuva, vachitsanangura tsvagiridzo inoratidza huwandu hwemvura yakanaka hunoderedza mukana wekugwamba kweropa. Uyezve, nekuchengeta nyota yako nemvura isina mvura, unodzivirira zvinwiwa zvine shuga kana zvakaomarara.
- Sarudza tsvuku tafura yewaini sedoro
Vanhu vari munzvimbo zhinji dzebhuruu vanonwa rimwe kana matatu magirazi pazuva. Waini inokurudzira kuiswa kwemiti antioxidants. Uyezve, imwe doro pakupera kwezuva inoderedza kushushikana, izvo zvinobatsira pahutano hwakazara.
- Inwa girini nemiriwo tii
MaOkinawans anonwa green tea zuva rese kuti abatsire kudzikisa njodzi yehosha yemoyo uye mamwe marudzi ekenza. Uye vagari veIkaria vanogadzira tii kubva kuRosemary, sage yemusango uye dandelion - ese aya mahebhu ane anti-kupisa masimba.
- Gara mukofi
Vanhu vanogara kuNicoya peninsula uye zviwi zveSardinia neIkaria vanonwa kofi yakawanda. Mhedzisiro yedzidzo inobatanidza kunwa kofi nenjodzi yakaderera ye dementia uye chirwere chePasinson.
- Yakakwana protein
Unonetseka nezve yako yekudyara-yakavakirwa kudya kushaya protein? Nhema yekuti zvirimwa hazvigone kutipa zvakakwana mapuroteni zvakajairika. Iwe unogona kufarira kuverenga nezve izvi mubvunzurudzo nemumwe wevanonyanya kutsungirira vatambi, anokunda wedaro. Ironman vegan Rich Roll. Icho hunyengeri ndechekubatanidza nyemba, zviyo, nzungu, uye miriwo mune chako chikafu kuti upe zvese zvipfumbamwe zvakakosha amino acids izvo muviri wako zvausingakwanise kuzvigadzira wega. Iwe unogona kuverenga zvakawanda nezve mangani mapuroteni atinoda uye ndezvipi zvidyarwa zvemiti zvirimo pano.
- Idya chikafu chemuno zvichienderana nemwaka
Sezvaunoziva, kutakura kwenguva refu kwezvigadzirwa kunosanganisira kushandiswa kwemakemikari "reagents" kuti azvibudise nenzira inotengeswa. Izwi rakakosha apa ndere "kuona". Hongu, zvinogoneka kuti mango kubva kunyika dziri kure uye pasherufu yechitoro cheMoscow chinotaridzika zvakanaka, asi kana paine mamwe mavhitamini uye zvinovaka muviri zvakasara mukati mayo mubvunzo unonzwisisika. Zvimwe chetezvo nehove. Zvigadzirwa chete zvinounzwa nemhepo zvinogona kunzi "chilled". Uye zvigadzirwa zvechilled ipriori yakakwirira mitengo.
- Rarama hupenyu hunoshanda asi hune mwero
Zvakanakisa muvengi wezvakanaka. Izvi zvinoshandawo kune chiitiko chemuviri. Kana usiri kudzidzira marathon, haufanire kurarama pane yekutsika. Teerera kune zvaunonzwa. Famba zvakanyanya, shambira kuti ufare, uye ita zviitiko zvinowedzera kuchinjika kwemuzongoza (senge iyo yoga). Uye zvakare kunamatira kune ako ezuva nezuva maitiro. Muviri chinhu chakangwara, uye unoda uye unokudza kurongeka uye kusagadzikana kwetsika.
- Deredza koriori kudya zvishoma nezvishoma
Chinangwa chekudzikisa koriori kudya ndeyekuchengetedza yakajairwa cholesterol uye kuwedzerwa kweropa (ndiko kuti, kudzivirira kukura kwehutano hwemwoyo). Kuderedza macalorie zvemukati mechikafu zviri nyore kana iwe ukatarisa kune akadai masosi sehukuru hwedhishi (mune kaplate kadiki, chikamu chinoratidzika kunge chakakura), uchitsenga chikafu, tsika yekugadzira kudya kwemangwanani kwakanyanya kupfuura kudya kwemanheru.
- Gadza zvinangwa zvako pachako
Kubudirira kwekuzadzisa chishuwo hafu kunoenderana nekuti unojekesa sei uye chaizvo. Uye hazvina basa kuti une rudzii rwekurota - zvinhu, kana, zvine chekuita nezvehutano. Vagari ve "nzvimbo dzebhuruu" vanoona kuronga kwehupenyu senge rudzi rwe "kubaya" kurwisa zvirwere zvakawanda. Ivo vane chivimbo kuti chishuwo chakasimba che "kuona muzukuru achiroora" kuchapa kukurudzira kwakakomba kune hupenyu hwakanaka uye hwemhando yepamusoro.
- Zvikomberedze nevanhu vane mafungiro akafanana
Iyo chaiyo nharaunda nharaunda rudzi rwevimbiso yekuti rimwe zuva hauzotsauka. Zvakare, nharaunda inotsigira inoderedza njodzi yezviitiko zvinonetsa muhupenyu. Uye kusavapo kwemamiriro ekumanikidza kunovandudza hupenyu hwehupenyu.