Isu tese tasangana nezvisingatarisirwe zvishuwo zveimwe chigadzirwa. Panongouya kufunga kwakadai kwekumukira, zvinova zvinoita zvisingaite kuramba "kurwisa" uku kamwe kamwe, uye tinosvika kukoreti kana machipisi. Chido chinogona kumuka, kutanga kwezvose, nekuda kwetsika dzekare kana ndangariro: semuenzaniso, iri cookie, iro rawaona pakaunda, rakangoerekana rakafanana nezvinhu zvakabikwa zvambuya vako. Uye chizi inotengeswa mumusika inonhuwirira kunge wadzokera papurazi diki reFrance rawakamboshanyira. Uye iwe unonyatsoda kuyedza zvese nekukasira! Nekudaro, zvitende kana kwete, pane zviitiko apo chisinga tsungiririke chishuwo chekuda fries chakabatana nekushomeka kwezvinovaka muviri. Maitiro ekuziva kuti micronutrients chii inoshaya muviri, uye kutsiva chikafu chinokurumidza kuti uwane zvinodiwa nemuviri, verenga mune ino chinyorwa.
Nzara chinhu chinonyengera, uye hachiuye nekudya. Dzimwe nguva zvinoitika kuti tichiona firimu, tinoona hamburger patafura yekudyira yegamba uye tinonzwisisa kuti kana ukasadya imwe izvozvi, chimwe chinhu chinotyisa chichaitika. Asi iwe haufanire kutera kumuedzo: izvi zvinorerutsa mamiriro ako, asi hazvizopedza dambudziko.
“Nderipi rimwe dambudziko? Ndiri kungoda kudya iyi hamburger ine juicy cutlet! " - unoti. Asi nenzira iyi, muviri wako unopa chiratidzo chekuti muviri une kusaenzana kwemavhitamini, zvinovaka muviri uye zvinoteedzera zvinhu, uye nyaya yacho inoda kugadziriswa kwete nechikafu chisina kudya.
Asi kwakabvepi uku hutsinye hutsinye, uye nei dzimwe nguva uchida chinhu chine munyu, uye dzimwe nguva - chinotapira?
Kana uchida:
chokoreti
Kutanga, yeuka kuti nguva yako ingangotanga nekukurumidza zvakadii? Vakadzi vanowanzoda chokoreti panguva yavo, nekuti cocoa ine yakawanda yemagesium: ichi ndicho chinhu chekuteedzera chakarasika muhuwandu hwakawanda pamwe neropa.
Zvinoenderana neongororo yakaitwa neAmerican Chemical Society, vanhu vakashushikana kana kushushikana vanogona kugara vachishuva chokoreti: inokwidza huwandu hweserotonin (iyo "mufaro mahormone"), dopamine (iyo "inonzwa-yakanaka hormone") uye oxytocin (iyo " love hormone ”), iyo inoburitswa panguva yekumbundirana, kutsvodana uye bonde. Uye zvinonyanya kukosha, nekuda kwezviri mukati memagesium uye theobromine, kutapira kunoderedza huwandu hwecortisol - iyo "stress hormone".
Usazvirove wega kwema wedges mashoma mushure mekubvunzurudzwa kwakashata kwebasa kana kutaurirana kwakashata naboss wako.
Hapana imwe yemapoinzi ari pamusoro ane hanya newe, asi ruoko rwako ruchiri kusvika kune iyo tile here? Zvingangodaro, muviri wako hauna iyo yakafanana magnesium, chromium, B mavitamini uye akakosha mafuta acids. Iyo inowedzera cocoa iri muchokoreti, iyo inowedzera magnesium irimo.
Inofungidzirwa kuti ingangoita 80% yevagari veRussia havasi kushandisa yakakwana magnesium.
Iyo trace element haingotsigire chete immune system uye inodzivirira akasiyana kuzvimba, asi zvakare inoita basa rakakosha mukushanda kweiyo nervous system uye inokanganisa mhando yemapfupa. Pamusoro pe chokoreti, magnesium inowanikwawo muhove, miriwo yakasvibira miriwo, nzungu, bhinzi, uye buckwheat.
Cheese
Wedzera grated chizi kune angangove madhishi nekudya pakudya kwemangwanani, masikati uye kwemanheru? Iwe unogona kunge uri kusangana nematambudziko ekurangarira uye kuoma kwekutarisa. Kuongorora kwakaitwa nevesainzi veAmerica kwakaratidza kuti vanhu vane hushoma hwekushomeka kwehutano (ADHD) vanowanzo kuve nekuchiva chizi pane vanhu vane hutano.
Uye zvakare, chizi, senge chokoreti, inovandudza manzwiro uye inosimudzira kutandara: asi ino nguva nekuda kwayo L-tryptophan zvemukati.
Zvichida kuti muviri wako unoshaya calcium. Iwe uri mukadzi here unofarira zvekudya zvine mafuta mashoma kune izvo zvine hushoma hushoma hwemafuta? Vanachiremba vanoridza aramu: nekuda kwekuti chikafu chine mafuta mashoma hachina calcium, mazuvano, huwandu hukuru hwevakadzi vane osteoporosis pazera re40-50! Saka usazvirambe wega kunakidzwa kwekudya mashoma ekurumwa kweako aunofarira Cheddar. Cheese yakakwira kwazvo mu calcium, inotsigira mazino ane hutano, mapfupa, mhasuru, moyo uye huta hurongwa.
90% yevagari veRussia inoshaya vhitamini D, nekuti kwemwedzi mitanhatu hatitomboona zuva. Kushaikwa kweiyi biologically inoshanda chinhu, iwe unogona kuzadza, ndiani angadai akafunga, zvakare nerubatsiro rwechizi!
Zvinoitika kuti chizi chikafu chepamusoro, nekuti muviri unoda huwandu hwakakwana hwevhitamini D kugadzirisa calcium: zvinhu zviviri zvinobva zvabatana, ndosaka calcium yakanyatso nyudzwa kubva muchigadzirwa ichi chemukaka.
Iwe unoraira pasita ine chikamu chakaviri cheParmesan, uye unogona kuwana akati wandei echizi mufiriji yako, funga: pamwe urikushaya "sunshine vitamin"?
Kana iwe ukagara muhofisi kubva mangwanani kusvika pakati pehusiku, uchigara munzvimbo inotonhora, uye pakupera kwevhiki unonyura mumabasa epamba zvekuti hauchakwanise simba rekufamba, saka muviri wako hauna vhitamini D. yakakwana kuenda kunze kazhinji kazhinji pamazuva ane zuva, uye kana iyi sarudzo isiri yako, idya hove dzakawanda, mafuta, mazai eji uye chanterelles kuwedzera kuchizi.
Sweets
Ndezve "kuda chimwe chinhu chinotapira." Inzwi rakajairika? Isu tinotaura uyu mutsara kwatiri pese pese padanho rekushushikana parinopera: nguva dzekupedzisira dziripo, mota yaparara, uye hapana wekutora mwana kubva kukireshi. Saka tinogara padhesiki redu, tichidya zvihwitsi rimwe nerimwe. Asi usamhanye kuzvipa mhosva: shuga inomutsa pakati pehuropi hwako, izvo zvinonyatso kukubatsira iwe kutarisa pane zviri kuitika kwechinguva. Saka kubva pakuona kwefizikisi, zvese zvine musoro, asi zvinotungamira mukusvetuka mumashuga eropa, izvo zvinotungamira kune mamwe maswiti. Kazhinji, denderedzwa rinotyisa.
Asi kana hupenyu hwadzikama zvachose, uye maoko ako achingobata zvihwitsi? Chii chimwe icho muviri wako uri kuedza kukuudza? Zvichida chinokonzeresa kushomeka kwechromium, iyo "inoshanda" pamwe chete ne insulin kufambisa kunwa kweglucose kubva muropa kupinda mumasero emuviri. Idya chrome-yakapfuma nyama yenyama, nyama yemombe, huku, karoti, mbatatisi, broccoli, asparagus, zviyo zvese, uye mazai pane zviwitsi.
Nyama
Kushuva nyama kunogona kuve mugumo wehunhu husina kunaka hweprotein yaunodya, kushayikwa kwayo (kana uri murimi), pamwe nekushaikwa kwemicronutrients yakakosha inowanikwa mupuroteni remhuka: zinc, iron, B12 uye Omega-3 .
Kana iwe uchinyatsoshuva burger ine juicy cutlet, asi mwaka wegungwa uri pamhino, chii chekuita? Zembera pahove nehuku - zvakakwirira musimbi uye zvakaderera mumacalorie
Mutumbi unogona zvakare kushomeka mu zinc, inova neganda rine hutano, vhudzi nezvipikiri. Kwete chete nyama tsvuku ine huwandu hwakawanda hweichi chicherwa, asiwo shellfish nechizi.
Kunyangwe hazvo iri nyama tsvuku iyo ndiyo sosi huru yesimbi uye zinc, hazvireve kuti kudya kwevanodya nyama hakukwani: mune iyi kesi, kuti udye kudya kwakaringana, unofanirwa kupa yakawanda nguva kukudziridza kudya kwako. Semuenzaniso, iron yakawanda mu tofu, howa, mbatatisi, nyemba, nzungu, mhodzi, uye michero yakaomeswa. Kune zinc yakawanda muganhu, sipinashi, mbeu yemanhanga nechingwa chakazara.
Simbi yemuriwo inonwiwa kanoipisisa kupfuura mhuka, saka sanganisa izvi zvekudya neizvo zvine vhitamini C (michero yemuchero, sauerkraut, mhiripiri, ma currants), sezvo ichisimudzira kugadzirwa kwayo kuri nani.
Cookies, pasta, chingwa, mupunga
Kwevhiki rese wakarota croissant uye ukatadza kuzvitsvagira nzvimbo: apa inoyerera pakaunda, nyowani uye yakatsvuka. Pfungwa nezvake hadzina kukusiya kweawa imwe: uropi hwakakurumidza kukumbira chimwe chinhu makabhohaidhiretsi! Muchokwadi, ichi hachisi chimwe chinhu kunze kwekuda shuga.
Masayendisiti anoti mushure mekunge chikafu chakadai chapfuura zvese zvinogamuchirwa parurimi, muviri unozviona senge zvihwitsi.
Kuchiva kweakafa makabhohaidhiretsi kunogona kuratidza hypoglycemia (kuchinja-shanduka kweshuga yeropa) uye kushomeka kwechromium, zvichitungamira mukugara wakaneta zvakanyanya uye nekukurumidza kuneta. Kugadzirira kushomeka kwemicronutrient, idya mabanana, maapuro, apricots, paprika, sipinashi, beet, makotapeya, broccoli, uye karoti.
Zvakare, kungoerekana wava nechido chekudya zvine starch kunotaura nezvekushomeka kwetryptophan - amino acid inokonzera synthesis yeserotonin - iyo "hormone yemufaro." Saka hapana chinoshamisira muchokwadi chekuti, semuenzaniso, mushure mekuparadzana nemunhu waunoda, isu tinotanga kuzendamira pakokoreti makuki, atakatenderera kiromita zvisati zvaitika.
Muviri unoderedza zvakanyanya kugadzirwa kweserotonin (uye, nekudaro, tryptophan), isu takasuruvara uye takaora moyo, ndosaka muviri uchitsvaga "rutsigiro" kubva kunze uye uchizviwana muupfu. Kushaikwa kweamino acid kunotungamira kune yakashata manzwiro, kushushikana uye kunetseka kurara. Mhedzisiro sosi ye tryptophan ndeye turkey, mukaka, mazai, masheya, walnuts, kottage chizi nemabhanana.
Chips, pickles
Kutanga, muviri wako wakashayiwa mvura. Isu tinowanzo kanganisa nyota yenzara, saka kuda munyu, uyo unobatsira kuchengetedza mvura, zvinogona kureva kuti hausi kunwa mvura yakakwana kana kuti uri kurasikirwa neyakawanda (semuenzaniso, kana ukarutsa, manyoka, kana kudikitira zvakanyanya).
Chechipiri, kuda chikafu chine munyu kunogona kuva chiratidzo chekushomeka kwemagetsi.
Semuenzaniso, maererano neimwe ongororo yesainzi, vakadzi vakataura chishuwo chakakura chekudya chinhu chine munyu vaive vasina calcium, sodium, magnesium, uye zinc.
Aya macherwa akakosha pakushanda kwakajairika kwemoyo, mhasuru uye tsinga, pamwe nekuchengetedza mwero wakaringana wetishu hydration. Kushaikwa kwema electrolyte kunogona kutungamira kuchikomba, kurwadza, uye nemusoro. Dzimwe nzira dzakanaka kune machipisi ane munyu nzungu, mhodzi, bhinzi, michero yakaomeswa, makotapeya, nemiriwo yakasvibira.
Croutons, maputi, nzungu, crisps
Unoda kubvarura chimwe chinhu? Nutritionists vanoona zvikonzero zviviri. Kutanga, iwe uri pasi pekunetseka: crunching inobatsira kudzikamisa kusagadzikana zvishoma. Yechipiri - zvakanyanya, iwe unodya chikafu chemvura (smoothies, soups, yoghurts), uye ako materu maseru uye shaya, iyo inonzi "wakaboora". Mushure mezuva kana maviri, ivo vanoda kukurudzirwa - saka kuda kudya kwakasimba.
Ice cream, yogati
Zvichida chikonzero chirungurira kana asidhi Reflux: vanachiremba vanoti chikafu chine kirimu yakasvibirira chinozorodza sophagus yakashatirwa, ndizvo chaizvo zvinodiwa nemuviri panguva ino. Zvakare kushuva ice cream kana yoghurt kunogona kukonzera… rudo rwako rwekupfuura-the-counter marwadzo ekudzora! Asiri-steroidal anti-anogumbura madhiragi angaratidzika kunge asina kukuvadza, asi anogona kukonzera kuzvimba mudumbu, uye chishuwo chechimwe chinhu "nyoro" chiratidzo kubva mumuviri kuyera mukati kushoma zvishoma.
Yakabikwa mbatatisi kana fries
Kushuva chikafu chakakangwa hakuna chimwe chinhu kunze kwekuchema kubva mumuviri kuti ubatsirwe. Mikana ndeyekuti, iwe uri pane chikafu uye uchidzora kumashure pane mafuta. Zvakawanda zvekuti muviri hauchisina hanya nekuuwana: kubva kuzvikafu zvine hutano (nzungu, makotapeya, maorivhi) kana kubva kuzvikafu zvine mafuta anotapira (mafrimu eFrance anongova chimwe chazvo). Kugadzirisa sei dambudziko iri? Idya mamwe mafuta "akanaka": hove dzakakora, nzungu, mhodzi, mafuta omuorivhi, uye avocado. Iwe unonzwa here kuti hauzorarama kana sekondi isina mbatatisi? Bika muto mudiki unotapira nemiriwo muchoto uye ushande nesaladi yemuriwo, yakadonhedzwa nemafuta emuorivhi - nenzira iyi unozogutsa nzara dzemweya (chishuwo chekudya mbatatisi chero zvodii) uye nzara yemuviri (kudiwa kwemafuta) .
Chikafu chinonaka: salsa, paprika, burrito, curry
Chikonzero chakajairika iwe kushuvira chikafu chinonaka ndechekuti muviri wako unoda kutonhora. Sei, semuenzaniso, maMexico, maIndia neCaribbean chikafu chinozivikanwa nekuwanda kwavo kwezvinonhuwira madhishi? Izvi zvinodaro nekuti munzvimbo dzinopisa, muviri wakanyanyisa kupisa unofanirwa kutonhorera, uye nzira iri nyore yekuita izvi nerubatsiro rwezvinonhuwira zvinokurudzira kugadzirwa kwe sweat. Inotonhodzawo muviri.
Chimwe chikonzero chingave matambudziko ehutachiona. Capsaicin, inowanikwa mune zvekudya zvinonaka, inomhanyisa metabolism. Kana iyo gland gland "junk", inogona kukonzeresa kudzikira kwemetabolism, uye muviri unotsvaga kukurumidza nekudya chikafu chakadai.
Saka, kana nguva nenguva iwe uine chishuwo chisingadziviriki chekudya zvinonhuwira curry kana salsa, funga kushanyira endocrinologist.
Uye, hongu, uko pasina endorphins. Chikafu chinonaka chinokonzeresa kuburitswa kwe "mahormone emufaro", saka heino imwe nzira kune inozivikanwa bhokoreti bar!
Soda inotapira
Vanhu vazhinji havadi soda: zvakare cloying uye zvisina hutano. Nekudaro, dzimwe nguva zvaunofarira zvenguva dzose zvinopera kumashure, uye unotanga kuda kunwa chinwiwa ichi chinokuvadza: pano chaipo uye ikozvino, pasina kunonoka. Mikana ndeyekuti, iwe unoda caffeine: imwe inoshanda yekola ine 30 mg yayo - izvo zvakakwana kukupa imwe simba uye kukubatsira iwe kukurudzira.
Chimwe chikonzero chechishuwo kushomeka kwecalcium. Basa rayo muhupenyu rakakosha zvekuti kana muviri ukatanga kushaya chinhu chekuteedzera, muviri unotanga kushandisa calcium kubva mumapfupa. Soda ingakanganisa sei maitiro aya? Iyo phosphoric acid iyo ine iyo inosvina iyo yekutsvaga chinhu kubva mumapfupa kuitira kuti muviri ugone kuitora, zvakadaro. Sezvaunogona kufungidzira, izvi zvinokonzeresa kukuvara kukuru kumapfupa uye, mukufamba kwenguva, zvinotungamira mukutanga osteoporosis.
Avocado, nzungu, mhodzi, maoiri
Pakutanga kuona, chishuwo chekudya chikafu chine hutano chakadai hachigone kureva zvachose chinhu: zvakanaka, iwe unoda kuburitsa pasuru izere yemashezi kana kuwedzera ka2 dzimwe mbeu dzemanhanga musaradhi. Ivo vanobatsira! Hatina nharo: kudya avocado kuri nani kwazvo kupfuura paketi yeFrench fries, asi mune iyi kesi, chishuwo chakasimba zvakare chinoratidza kusashanda kwemuviri. Chekutanga pane zvese, inoratidza kushomeka kwekoriori, kushomeka kwemafuta uye, semhedzisiro, kushomeka kwesimba. Vakadzi vanowanzo cheka zvisina tsarukano pahuwandu hwemafuta hwavanodya, izvo zvinongotungamira mukukanganisa mune yehomoni system. Saka kana iwe uri pachikafu chakasimba, uye iwe ukangoerekana uchida kudya chitsama chemanzungu, usaramba, nekuti ichi hachisi chido, asi chinodiwa.
Lemon, sauerkraut, pickled magaka
Unoda kuvhura chirongo chemakwenzi akachekwa pakati pehusiku? Icho chikonzero cheichi chinoratidzika kunge chisina kukuvadza kushuvira chingave chiri chakaderera zvemukati wedumbu acid. Zvizhinji zvakagocha uye acidic chikafu ndezvisikwa mapurobioti ayo muviri unoshaya mune ino mamiriro. Dumbu asidhi chinhu chakakosha chekudzivirira chemuviri, chinosuka uye kugaya chikafu. Kana kugadzirwa kwayo kukakanganiswa, cheni yezvinoitika inokonzereswa ichitungamira kuzvirwere zvegwara rekugaya, kurwara, kushomeka kwehutano uye kupatira.