Nei zvinomera zvichirebesa upenyu?
Mune zvidzidzo zvakawanda pamusoro penyaya yehupenyu hunotarisirwa uye kuderedza dambudziko rechirwere, kudya kwezvirimwa kunotaurwa nenzira imwe kana imwe. Isu tose pakutanga tine ruzivo rwakasiyana rwehupenyu, uye, hongu, kwete chikafu chete chinotidzivirira kubva kuzvirwere. Zvisinei, ine basa rinokosha. Zvokudya zvakanyanya "kukwegura" ndezviya zvinogadzira nzvimbo ine acidic mumuviri (shuga, doro, zviyo zvakanatswa, zvokudya zvakagadzirwa uye nyama tsvuku). Kushandiswa kwezvigadzirwa zvakadaro kunotungamirira kuzvirwere zvemwoyo, kufutisa, chirwere cheshuga, kuzvimba, izvo zvinoderedza zvakanyanya kunaka kwehupenyu hwedu.
Nzira yekudya zvakanaka? Ndezvipi zvekudya zvinovandudza kunaka uye urefu hwehupenyu hwedu? Tarisa pane zvakakosha zvekudya uye uzviwedzere pakudya kwako kwezuva nezuva. Izvi zvichabatsira kushandura mafungiro asina kunaka kubva “zvandisingagone kudya” kuenda “chii chandingadye”. Heano 8 zvigadzirwa zvinoshamisa:
1. Miti yemashizha nemiriwo yakasvibirira
Zvokudya zvakasvibirira zvinofanira kuva nheyo yezvokudya, nokuti inoumba "nheyo" yepiramidhi yezvokudya. Greens ine mavitamini, zvicherwa, mapuroteni. Aya ndiwo akasarudzika echisikigo alkalizing chikafu chatinogona kudya gore rose. Kale, kare, chard, broccoli, arugula uye sipinashi ndiyo sarudzo dzakanakisisa nokuti dzakapfuma mu calcium, protein, iron, chlorophyll, magnesium, vitamini B, C, A uye E. Iinewo akawanda antioxidants anobatsira kudzivirira kenza nezvimwe. zvirwere.
2. Mabheri nematamba
MaBerries nemapomegranati zvinhu zvisati zvamboitika anti-age zvigadzirwa. Vanosimbisa hurongwa hwemitsipa, kuchengetedza moyo, kudzivirira kukuvadzwa kwesero kunotungamira kuchirwere cheAlzheimer, vane yakaderera glycemic index, uye nekudaro vanochengeta insulin mazinga pane yakajairika. Uyezve, ma berries ane fiber yakawanda, zvinoreva kuti anovandudza kugaya, kuderedza cholesterol, uye anobatsira kuchengetedza huremu hwemazuva ose. Zvibereko zvine akawanda antioxidants, ayo, zvakare, akagadzirirwa kurwisa mahara radicals - chikuru chinokonzera kukwegura. Mapomegranati uye michero yakanaka kune hutano hwemwoyo uye kutenderera kweropa kwakanaka. Izvi zvikafu zvakanakisa zvine zvinovaka muviri zvinogona kudzivirira kurasikirwa nendangariro uye kukuvara kwehuropi.
3. Kocoa
Kocoa (chokoreti mbishi) ndiyo yakakodzera imwe yezvakanakisa zvekudya kutsigira moyo uye hutano hwehuropi. Cocoa yakapfuma muzvinhu zvinochengetedza BP uye mazinga eshuga. Kana iwe uchitsvaga nzira yekuwana yakakwana yemafuta emiriwo ane hutano, usatarise kupfuura organic mbishi cocoa poda. Raw cacao yakanakira hutano hwemoyo, kutenderera, mahormone, uye kunyangwe kugaya (nekuda kweiyo bhakitiriya inobatsira).
4. Orange root zvirimwa
Mbatatisi dzinotapira (yam), butternut squash, uye makarotsi zvakapfuma mu beta-carotene (chimiro chechirimwa chevhitamini A) chekutsigira immune. Orange miriwo isarudzo yakanaka yekurwisa kuzvimba uye chirwere chemoyo. Icho chitubu chefayibha uye ine hutano hwakaoma makabhohaidhiretsi ayo anonotsa metabolism zviri nani pane akawanda zviyo uye akagadzirwa makabhohaidhiretsi. Ivo vanochengeta insulin mazinga uye kuderedza oxidative kusagadzikana izvo zvinogona kutungamirira kuchirwere cheshuga, chirwere chemwoyo, uye kufutisa. Miriwo yeOrange iri zvakare pane anti-zera runyorwa, inoita kuti ganda rive neutano uye riwedzere kunaka nekuda kwehuwandu hwehuwandu hwe antioxidants. Iva nechinhu chimwe chete pane iyi runyorwa (yakabikwa kana mbishi) mukudya kwako mazuva ese.
5. Avocado
Iyo avocado yava kunzi "apuro nyowani" muindasitiri yehutano, uye inodiwa kwete zvakanyanya nekuda kwekunaka kwayo sekunge isingaenzaniswi midziyo. Avocados ane vhitamini E, protein, magnesium, B mavhitaminzi uye unsaturated mafuta anodzivirira kuchembera. Kudya ma avocados kunofambisa kugaya uye kubatwa kwezvinovaka muviri. Ingoita shuwa kuti unotenga ma avocado akaibva, ane hutano chaihwo. Edza kutsiva chimwe chezvaunofarira zvemukaka nazvo - iwe uchanzwa mutsauko. Avocado chikafu chakasiyana-siyana chinogona kushandiswa mundiro chero ipi zvayo, kubva kutapira kusvika kune inonaka.
6. Kokonati
Iyo ine hutano uye inonaka sosi yemafuta, fiber uye mapuroteni. Izvo zvinhu zviri mukokonati zvinotsigira immune system uye uropi, izvo zvinobva zvawedzera zvakanyanya tarisiro yehupenyu. Kokonati inobatsira muviri kuchengetedza zvakakwana cholesterol mazinga, ayo anodiwa pakugadzirwa kwemamwe marudzi ehomoni. Izvi zvinoita kuti kokonati uye mamwe mafuta emiriwo ave imwe nzira huru kune mafuta emhuka. Coconut inewo anti-inflammatory properties, inotsigira insulin mazinga, uye ine fiber yakawanda kupfuura chero zviyo.
7. Walnuts (nedzimwe nzungu nemhodzi)
Nzungu uye mhodzi ndezvimwe zvekudya zvakanakisa zvehupenyu hurefu nekuti zvinoderedza kuzvimba uye kugadzirisa hutano hwemoyo. Walnuts, semuenzaniso, inzvimbo yeomega-3 fatty acids inovandudza uropi uye kushanda kwemoyo, kunyange kuderedza uremu. Mbeu dzeHemp, flax, chia uye mhodzi dzenhanga zvakare manyuko makuru eomega-3s. Maarumondi uye macashews anewo magnesium nesimbi, inomhanyisa metabolism, inobatsira kurwisa kuneta uye kuderedza insulin mazinga. Usakanganwa kuti nzungu dzakanyanyisa mumakori, saka usadya zvinopfuura 1-3 servings (30-90g) yenzungu pazuva.
8. Maapuro
Maapuro zvirokwazvo chigadzirwa chenguva refu. Chirevo cheChirungu chinoti, “Apuro pazuva, haudi chiremba,” uye hachisi kure nechokwadi: maapuro ari pamusoro-soro pamazita ezvokudya zvinorwisa gomarara uye utano hwemwoyo. Maapuro eGreen ane shuga shoma pane tsvuku, anowedzera kudzivirirwa uye kunyange kudzivirira kenza. Panguva imwecheteyo, maapuro matsvuku ane mamwe antioxidants. Naizvozvo, zviri nani kuchinjisa maapuro akasiyana: Granny Smith, Opal, Fuji, Goridhe. Gara uzviwedzere kune yako yekutenga list.
Imwe nzira yekuwedzera hupenyu hunotarisirwa kuwedzera bhinzi nenyemba (kana uchikwanisa kuzvishivirira), pamwe nehowa, makabheji (kusanganisira cauliflower), uye maorivhi pakudya kwako. Uye usakanganwe nezvekuita zvekurovedza muviri - kungave kwemaminetsi makumi matatu kufamba nekukurumidza, yoga yakanyarara kana kufamba mupaki panguva yako yekuzorora kwemasikati. Kurara kwakanaka uye kushayikwa kwekunetseka kunobatsirawo kudzivirira zvirwere uye kuwedzera hupenyu hwehupenyu.