“Kudzikira uremu uye kuva neutano hwakanaka hazviwaniki nekungobvisa nyama muchikafu. Chinonyanya kukosha ndechekuti unotsiva nyama nayo,” anodaro nyanzvi yezvekudya uye anodya zvirimwa Alexandra Kaspero.
Saka ita chokwadi iwe NOT:
- kupindwa muropa nekushandiswa kwezvinotsiva nyama
"Kune vanotanga miriwo, vanotsiva vakadaro rubatsiro rwakanaka munguva yekuchinja," maererano naCaspero. "Ngazvive zvakadaro, zvinowanzogadzirwa kubva kune genetically modified soy, uye ine mafiller uye sodium." Zvigadzirwa zveGMO inyaya yakasarudzika yakakomba yekukurukurirana. Kunyanya, itsvo, chiropa, testis, ropa uye matambudziko eDNA zvakabatanidzwa neGM soy kushandiswa, maererano neTurkish Journal yeBiological Research.
- Zadza ndiro yako nemakabhobhosi anokurumidza
Pasta, chingwa, machipisi uye macroutons ane munyu zvese zvinogadzirwa nemuriwo. Asi hapana munhu ane njere angati zvinhu izvi zvinobatsira. Iwo anoumbwa nemacalorie, shuga, uye ane faibha shoma uye chero zvinomera zvinovaka muviri. Mushure mekudya ndiro ye carbs yakacheneswa, muviri wako unotanga kukurumidza kugaya ma carbs akareruka, zvinoshamisa kuwedzera huwandu hweshuga yeropa uye kugadzirwa kwe insulin.
"Asi izvi hazvirevi kuti muviri haudi chero makhahydrates," anodaro Caspero. Anokurudzira kudya zviyo zvakakwana uye zvokudya zvakaderera mu glycemic index (chiratidzo chemigumisiro yezvokudya pashuga yeropa), pamwe chete nemafuta akawanda.
- kuregeredza mapuroteni anobva kumiti
Kana iwe uri pakudya kwezvinomera, hapana chikonzero chekudya mapuroteni mashoma pane zvaunoda. Usafuratira miriwo ine mapuroteni ane miriwo, nzungu uye mhodzi. Kana zvisina kudaro, iwe unogona kukura kushayikwa kweprotein mumuviri, izvo zvinotungamirira kumatambudziko ehutano.
Bhinzi, nyemba, pizi, mhodzi nenzungu zvinonyanya kubatsira pakuderedza uremu. Uye bhonasi: Kugara kunwa nzungu kunoderedza njodzi yechirwere chemoyo, chirwere cheshuga, cancer, sekutsvagurudza muChirungu Journal of Medicine.
- idya chizi yakawanda
Maererano naMangels: “Vazhinji vanodya miriwo, kunyanya vanotanga, vanonetseka nekushaikwa kweprotein mukudya kwavo. Chii chiri mhinduro yavo? Kune chizi yakawanda. Usakanganwa kuti magiramu 28 echizi ane macalorie anenge 100 uye magiramu manomwe emafuta.”
- idya smoothies inotengwa muchitoro
Nepo masmoothies echisikigo anogona kuve sarudzo yakanaka yemichero, miriwo, uye mapuroteni, tarisa zvaunotora. Vanogona kunge vaine macalorie akanyanya, kunyanya kana akatengwa muchitoro. Mazhinji smoothies, kunyange akasvibira, ane mapuroteni ehupfu, michero, yogati, uye dzimwe nguva kunyange sherbet kuita kuti musanganiswa uwedzere kunakidza. Muchokwadi, aya masmoothies ane shuga yakawanda kupfuura zvihwitsi.
Mukuwedzera, paunonwa mapuroteni, uropi hwako hahunyore kutora kwahwo, sezvahunoita kana uchitsenga zvokudya zveprotein. Izvi zvakare zvakare inotaura nezvekusadiwa kwekushandiswa kweprotein mune yemvura fomu kubva mupakiti smoothies.