Mukati
Sezvaunoziva, mukushanda pane fomu yangu, chakakosha chinhu chikafu. Tinokupa chikafu chinomwe chekudzora uremu icho nyanzvi yezvehutano Jillian Michaels anopa zano kuti ubatanidze mukudya kwako kwezuva nezuva.
Verenga zvimwe zvinyorwa zvedu zvinobatsira nezve chikafu.
- Chikafu chakakodzera: iro rakazara gwara rekuchinja kuenda kuPP
- Sei tichida makabhohaidhiretsi, akareruka uye akaomarara makabhohaidhiretsi ekuremerwa
- Mapuroteni ekudzikira uremu uye mhasuru: zvese zvaunoda kuti uzive
- Kuverenga macalorie: iyo yakanyatso gwara gwara rekoriori kuverenga!
Kudya kune hutano kwehuremu kubva kuna Jillian Michaels
1. Broccoli
Broccoli yakafuma mumavhitamini uye zvinovaka muviri. Iine vhitamini C, potasium, sodium, beta-carotene, uye antioxidants iyo inoderedza njodzi yehosha yemoyo. Kune ese ayo anobatsira broccoli inonaka kwazvo, iri nyore kugadzirira uye yakaderera mumacalorie. 100 gramu yerudzi urwu rwekabichi ine zvisingasviki makumi matatu macalorie uye magiramu mashanu chete emakabohydrate.
Kunze kwezvo, broccoli yakafuma mumavhitamini uye chlorophyll, ayo akabatana nemidziyo yekudya inosimudzira maitiro emagetsi, mune mamwe mazwi anomhanyisa metabolism. Uye pakupedzisira, broccoli ine yakawanda fiber, iyo inogadzirisa ura.
2. Chingwa chegorosi rose
Kanganwa nezvekuti ma carbohydrate ese - muvengi akanaka mufananidzo. Yese gorosi chingwa hachina kushaikwa chakapinda mune rondedzero yezvikafu zvekudzikira uremu, nekuti ine hutano hwakakura uye inotobatsira kudzora chishuwo. Anoshingairira kukurudzira kugadzirwa kwe leptin - iyo satiety hormone inoratidza muviri kuti isu tiri kurwara. Uyewo chingwa chegorosi chakazara zvishoma nezvishoma uye kwenguva yakareba chinokutendera kuti ugare wakaguta.
Uye zvakare, chingwa chegorosi chakazara hachigone kuchengetedza huwandu hwenuturu panguva yekurapa kupisa. Uye sezvo chingwa ichi chakapfuma mune yakaomeswa fiber, inobatsira kuchengetedza ura peristalsis, uye nekudaro zvakajairika kugaya.
3. Magirinedhi
Damba rine mavitamini C akawanda, zvinoreva kuti inobatsira kusimbisa immune system. Uye zvakare, ine anthocyanins - antioxidant inodikanwa kune yakajairwa moyo basa. Anthocyanin inobatsirawo kune avo vanofarira kupisa zuva kana kugara munzvimbo dzinopisa, nekuti inodzivirira maseru eganda kubva kumwaranzi ye UV.
Uye zvakare, zvinoratidzwa kuti anthocyanins "mhondi" yemafuta maseru. Zvidzidzo zvakaratidza kuti chimwezve chinhu kumiswa kwekukura kwemafuta maseru ndiwo ma antioxidants mumiviri yedu pamwe nemagirinedhi. 100 g yemapomegraneti ine macalorie makumi mashanu chete, uye maitiro ayo akanaka pamuviri unokosha.
4.Garici
Zvichida, zvinoshamisa kuona pakati pezvigadzirwa zvekurasikirwa negoriki, asi Hongu, Jillian Michaels haakurudzirwi kudzivisa izvi zvakananga pakuravira kwemuti. Vashoma vanhu vanoziva kuti gariki inomisikidza huwandu hweshuga yeropa, zvinoreva kuti muviri haufanire kushandisa insulin, izvo zvinokonzeresa kuiswa kwemafuta.
Garlic inoderedza "yakaipa" cholesterol ichiri kugadzirisa "yakanaka" cholesterol, ichitsigira zvine hutano mafuta metabolism mumasero emuviri. Chekupedzisira, zvidzidzo zvinoratidza kuti gariki inowedzera testosterone hormone, ichikupa simba rakawanda rekuita muviri.
5. Mafuta ehove
Nezve mabhenefiti emafuta ehove vazhinji vedu tinoziva kubva paudiki. Mafuta ehove ipfuma sosi yezvakavaka uye mavitamini anobatsira. Ine mafuta acids omega-3 uye yakakosha kune hutano bvudzi, ganda nezvipikiri. Mafuta ehove ane mavitamini akawanda A uye B, iodine uye phosphorus.
Zvakare mafuta ehove chigadzirwa chakakosha pakurasikirwa nehuremu, nekuti zvinobatsira kugadzirisa metabolism. Kuve mukuru mutongi we insulin muropa, zvinobatsira muviri kusaita mashandiro ari muchimiro chemafuta anoiswa. Unogona kutora hove mafuta mune zvinowedzera kana kudya zvimwe zvekudya zvine zvakakosha mafuta acids omega-3 (mackerel, herring, salmon, tuna).
6. Michero: raspberries uye mahabhurosi
Kutanga, aya mabriji akadzika kwazvo macalorie (anenge makumi mana macalorie pa40 g), nekudaro iwo haana kukuvadza zvachose kune chako chimiro. Chechipiri, ivo vane yakaderera glycemic index uye nekudaro haibatsire mukukurumidza kumuka kweshuga yeropa. Uye chechitatu, mastrawberry uye raspberries zvinonaka kuravira uye zvinotsiva chero inotapira dhizeti.
Uye zvakare, semagirinedhi, aya mabriji ane anthocyanins, ayo anodzivirira kuoneka kwemafuta maseru. Izvo zvine imwe yakasarudzika antioxidant - polyphenol, iyo inoderedza kukuvara kubva kune chikafu chemafuta uye ine maitiro akanaka pane metabolism.
7. Green tii
Kana uine tsika yekunwa kofi kakawanda pazuva, zviri nani kukanganwa nezvazvo. Yakawandisa caffeine haingokonzeri kukanganisa mumetabolism, asi kusaenzana kwehomoni. Iwe unoti kofi inzvimbo huru yesimba? Nekudaro, iyo caffeine iri mugirini tii, inova imwe yeakanakisa zvigadzirwa zvekurasikirwa uremu.
Green tii inoderedza mashuga eropa, uye nekudaro AIDS kudzvinyirira nzara. Kana iwe uchida kuva nechikafu, inwa girazi retii tii (zvirokwazvo isina shuga), uye maawa mashoma iwe uchakanganwa nezve nzara. Izvo zvakakosha kuti uzive kuti girini tii ine iyo antioxidant catechin, iyo inomutsa iyo metabolism uye inopisa yakawandisa mafuta mukati memasero. Zvakare zvinobatsira muviri kubvisa huturu uye munyu unokuvadza.
Onawo:
- Chikafu chepamusoro gumi chine zinc yakawanda kwazvo
- Wepamusoro gumi chikafu chakakwira mu magnesium
- Wepamusoro gumi chikafu chepamusoro mune ayodini zvemukati
- Zvepamusoro gumi zvekudya zvine vhitamini A yakawanda