Mukati
Kudya kwakakodzera ndiyo hwaro hwemararamiro ane hutano. Vanhu vakawanda vari kuedza kusarudza zvigadzirwa zvemhando yepamusoro, kuverenga macalorie uye kunamatira kune hurumende. Nehurombo, vamwe vanopindwa muropa nazvo zvekuti vanowira mumusungo we "pseudo-healthy". Chii uye chii chiri ngozi, anodaro nyanzvi yezvokudya.
Upenyu hune hutano hwakave hutsika hwehupenyu - maererano ne #HLS hashtag, Instagram (sangano rinotyisa rakarambidzwa muRussia) rinobudisa zvinyorwa zvinopfuura mamiriyoni gumi nemasere. Vanhu vanochengeta muviri kuti uve neutano uye uwedzere kunaka, kuvandudza hupenyu hwehupenyu. Asi kunyange mudende rouchi mune nhunzi mumafuta okuzora. Dzimwe nguva pasi pe #healthy lifestyle tag iwe unogona kuwana "rakaipa zano" ...
hutano husina kunaka
Vanhu vanoyedza nzira dzakasiyana dzinoita sedzinoshanda kwavari: kudya buckwheat, nyama yehuku uye saladhi, kusasanganisa gluten uye zvigadzirwa zvemukaka kubva mukudya, kuverenga macalorie ese, "shanda" chimedu chechingwa chakadyiwa muhoro, tenga biogranols uye zvinotapira, nokuti “inobatsira kuutano nepwere. Zvisinei, panzvimbo yesimba, chimiro chakaonda uye chitarisiko chinopenya, kushungurudzika, kutsamwa uye kuvenga nyika yose zvinoonekwa, izvo zvinotungamirira kuzvirwere zvepanyama uye zvepfungwa.
"Dambudziko nderei? - unobvunza. "Kupfuura zvese, vanhu ava vanotevedzera mitemo yekudya zvine hutano." Asi handizvo. Kudzidziswa kwesimba, kudya kwakashata, zvirambidzo pasina zano renyanzvi, kutenga pseudo-ane hutano zvigadzirwa zviratidzo zvekuti wawira mumusungo wemararamiro ekunyepedzera.
Upenyu hwe "chaiyo" hune hutano hunogara huri hwemunhu. Hazvireve hazvo kuti imwe inokodzera izvo zvinoenderana nemumwe - munhu wese ane akasiyana metabolism uye mazinga ehomoni. Ndicho chikonzero nei zvakakosha kuonana nenyanzvi. Nyanzvi yezvokudya inogona kufananidzwa nemurovedzi womuviri womunhu. Iko hakuna chirongwa chimwe chekudzidzisa mumajimu - mudzidzisi anogadzirisa maekisesaizi emunhu wega wega. Izvo zvakafanana zvinoenda kune anovaka muviri: anopa munhu kurudziro pane zvinovaka muviri zvichienderana nehupamhi hwezvinhu: zera, uremu, chiitiko, bvunzo mhinduro, zvekare zvirwere.
Nzira yekuziva sei pseudonutritionist
Kudya zvine utano nemitambo zvinofanira kutibatsira kuti tinzwe tichifara uye tichifara. Dzimwe nguva vanachiremba, varairidzi vemuviri uye vezvekudya vanoedza kumanikidza zvakaomesesa tsika nemirairo patiri. Izvi zvinogona kutungamirira kumigumisiro yakaipa kumuviri:
kusava nehanya, kupera simba;
kushungurudzika kusingaperi;
chirwere cheshuga;
orthorexia nervosa nezvimwe zvinetso zvekudya.
Kuti urege kukuvadza muviri, unofanirwa kunyatsosvika kusarudzo yenyanzvi yaunopa hutano hwako. Iwe une asina kukodzera nutritionist pamberi pako kana iye:
haisanganisire chikafu kubva mukudya kwako, asi haipi chinotsiva;
anoita dhimoni shuga pasina kuedza kufunga kuti nei uchida chokoreti;
inokurudzira kutora zvinopfuura 4-6 zvekudya zvinowedzera panguva imwe chete;
inogadzira chikafu chezvikafu zvinosemesa, mavara uye zvinonaka;
inoita kuti "ushande" zvaunodya mujimu;
inokamura chikafu kuita "chinokuvadza" uye "chinobatsira";
inopa zano kutenga pseudo-utano chikafu, senge granola, zvinotapira, yakatengwa yoghurt, zviyo zvepakarepo, muto mutsva.
Nyanzvi yezvokudya inokwanisa haambobvumiri nzira yakadaro. Basa rake nderokubatsira kuzadzisa zvinangwa uye kutungamirira mutengi kune kudya kwakakodzera pasina zvirambidzo zvakasimba izvo "zvinouraya" intuition yezvokudya.
Iwe uri munhu akakodzera kana iye:
haigadzirise dambudziko rekuwedzera kwekudya;
anozadza kuperevedza nezvokudya, zvinonhuwira nemishonga;
inotsanangura kuti kushuva masiwiti kunokonzerwa nekushaikwa kwechromium uye / kana magnesium, uye inosuma chikafu chakapfuma mune izvi trace elements mukudya;
haikurudzire kutenga "fashionable" zvigadzirwa zvine hutano.
Pseudo-inobatsira zvigadzirwa
Ndinoda kukuudza zvakawanda nezve pseudo-inobatsira zvigadzirwa. Vanhu vanofunga kuti zvinyorwa zve "BIO", "SUGAR-FREE", "DIET FOOD", "IDEAL FOR THE FIGURE" zvinogadzira zvigadzirwa zvinobatsira, zvinobatsira kusiyanisa kudya, kuderedza uremu uye kugadzirisa zvose zvinokanganisa. Nehurombo, iyi ndiyo yakajairika pfungwa isiriyo iyo vekudya kuMIES vanosangana mukuita.
Ini ndichagovera newe runyorwa rwezvishanu pseudo-zvinobatsira zvigadzirwa uye ndikuudze kuti zvingatsiviwa sei.
Chitoro chakatengwa granola
Shambadziro dzinosimbirira kuti granola isarudzo yakanaka yekudya kwemangwanani kuzere, asi izvi handizvo. Matambudziko ake makuru:
Calorie content: Kune anenge 100 kcal pa400 gramu uye yakawedzera yemukati yeshuga / zvinotapira, izvo zvinowedzera zvakanyanya mazinga eglucose yeropa, uye fructose ine kurova kwakananga kuchiropa.
Izvo zviri mukati me phytic acid, iyo inodzivirira kubatwa kwemaminerari nemavhitamini.
Zvine hutano zvakanyanya kugadzira yako granola: soak oats nenzungu, wedzera mabheri, uye batanidza neprotein kwekudya kwemangwanani kwakazara.
Shuga zvinotsiva
Agave syrup, Jerusalem artichoke, kokonati shuga - inotsiva fructose - inokuvadza chiropa uye, nekufamba kwenguva, inomutsa insulin kuramba. Zvimwe zvinotsiva zvine carcinogenic uye zvakatorambidzwa muEurope neAmerica.
Ndinokurudzira kusaita dhimoni shuga uye kusaedza kuvhara kushaya mapuroteni, mafuta nemaminerari ane zvinotapira, asi kudzidza kudya zvakanaka uye kuunza hutano kuenzana.
Porridge yemukaka
Panguva yekubika, puroteni yemukaka denaturalizes. Iyo amino acid lysine inopindirana nelactose, ichiita zvinhu zvinonetsa kuti muviri ugaye.
Iko kusanganiswa kwemakhahydrates (yakabikwa cereal) + mukaka (lysine) + shuga + mafuta (palmitic acid) inotungamira kune acne, insulin kuramba uye matambudziko ematumbo.
Kana iwe usina zviratidzo zvekusagadzikana kwelactose, zvirwere zvinopisa, saka iwe unogona kuwedzera mukaka chaiwo kune yakagadzirira-yakagadzirwa munyu porridge.
Yoghurts mune tetra mapaketi
Yoghurts yakakurumbira inotengwa muchitoro ine shuga, mafuta emiriwo, mavara, uye inochengetedza. Izvo zvinogadziriswa nemafuta uye hazvina microflora inobatsira.
Kana iwe usiri lactose isingashiviriri, saka yogati inogona kuwanzo kuve pane yako menyu kamwe kana kaviri pasvondo. Asi pasi pemamiriro ekugadzirwa kwemusha - kubva kumukaka chaiwo uye nemabhakitiriya anorarama.
Fresh
Majusi achangobva kusvinwa mhinduro yakachena yeshuga, fructose nemvura. Iwo anenge asina kugadziridzwa nemate enzymes, usanonoka mudumbu uye kupinda muura nekukurumidza. Zvinoshamisa kuwedzera shuga yeropa uye kumutsa kusvetuka kwe insulin.
Zviri nani kudya michero mumhando yavo yakachena.
Wedzera mimwe michero uye michero kune yemiriwo kana muto wegirinhi.
Usanwe muto usina chinhu, kunyanya kana dumbu rako riine acidic.
Rondedzero iyi ichakubatsira iwe kufamba izvo zvinobatsira uye izvo zvisingabatsiri, uye usanyengerwa nekushambadzira ploys.