Kudya kudya kwemangwanani kunovaka muviri ndiyo nzira yakanakisa yekutanga zuva rako, kunyanya kana kudya kwako kuchisanganisira chikafu chine hutano.
Kudya kwemangwanani, maererano nenyanzvi yezvokudya Sarah Elder, ibasa rako kumuviri wako husiku hwapfuura. Paunodya kudya kwemangwanani kwakanaka, unozadza simba, calcium uye mapuroteni ayo muviri wako wakashandisa paunenge wakarara usiku, maererano nezvokudya.news.
Nekudaro, havazi vese vanofarira kudya mangwanani mangwanani. Iyo data inoratidza kuti kune hukama pakati pekusiya kudya kwekuseni uye kufutisa. Alexandra Johnston, purofesa wekutsvagisa kudya paUniversity yeAberdeen, anotsanangura kuti vanhu vanodya kudya kwemangwanani vanowanzove netsika dzakanaka, dzakadai sekurovedza muviri nguva dzose uye kurega kusvuta.
Kutsvagurudza kunoratidza kuti kudya kwekuseni kunobatsira kune hutano uye hutano uye kunobatsira kudzikira kwemuviri mass index (BMI). Iyo data zvakare inoratidza kuti iwe ungangogona kupisa akawanda macalorie mukati mezuva rese kana iwe uchidya chikafu chinonaka chemangwanani. Kune rimwe divi, kusvetuka chikafu chamangwanani kunoenderana nekupisa mashoma macalorie mukati mezuva rese, chinova chiroto kune avo vari kutsvaga kudzikira huremu.
Matipi matatu echikafu chemangwanani
Idya yakaonda mapuroteni
Deredza madyiro ako ezvikafu zvakabikwa uye udye bhinzi dzakawanda, mazai, matete akachekwa emombe nenguruve, nyemba, huku, chikafu chemugungwa, uye zvigadzirwa zvemukaka zvisina shuga zvakaita seyoghurt.
Dzivisa chikafu chine shuga
Zviyo, bagels, mabhawa, muesli, uye majisi zvinowanzove neshuga yakawedzerwa, izvo zvinogona kutungamira mukukanganisa kwesimba nekudya zvakanyanya pakupera kwezuva. Svetuka zvinwiwa zvine shuga sekofi inotapira uye tii.
Idya michero yakawanda uye miriwo
Wedzera zvakasara miriwo kune mazai eamuriwo omelette. Kana iwe uchikurumidza, idya michero mitsva. Kudya zvekudya zvine fiber-zvemangwanani zvinobatsira kuti ugare wakazara kwenguva yakareba.
Kudya kwemangwanani kwakaringana kunobatanidza mafuta, faibha, makabhohaidhiretsi, uye mapuroteni. Iyi fomula inobatsira iwe kuti unzwe uzere uye simba mukati mezuva rese.
Zvakanakisa zvekudya kwekuseni
Mbeu yose yezviyo
Mbeu dzese dzine antioxidant zvimiro uye zvakare dzakapfuma muzvicherwa zvakaita secalcium, iron, potasium, magnesium, uye zinc, izvo zvakakosha kune hutano hwekudzivirira uye hutano hwemoyo. Mukuwedzera, mavhitaminzi eB kubva muzviyo zvakakwana anobatsira muviri kushandura zvokudya kuva simba.
Kuchengetedza
Avocados ine fiber yekudya, mafuta ane hutano pamoyo, uye nemvura kuti unzwe kuguta. Izvi zvinobatsira kudzivirira kunyanyisa panguva yekuzorora kwezuva. Avocados zvakare ine mafuta asina kunyoroveswa, ayo anobatsira kudzikisa njodzi yeshuga, chirwere chemwoyo, negomarara rine hukama nemararamiro.
bananas
Michero iyi ine faibha inosungunuka, iyo inogona kudzikisa cholesterol mwero nekuibvisa kubva mudumbu uye ichidzivirira kupinda muropa nekuvhara tsinga.
Zviyo
Imwe kapu yeblueberries ine mapfumbamwe magiramu e fiber uye 50 muzana yevhitamini C yako inoda, yehuwandu hwemakumi matanhatu makorikori. Mamwe mabheri, akadai semablackberries, raspberries, uye sitiroberi, ane antioxidants inodzivirira kukuvara kwesero. Kuwedzera berry yako yekudya kunogonawo kubatsira kudzivirira tsinga dzeropa kubva kune inokuvadza plaque uye kugadzirisa kubuda kweropa.
Dema tii kana kofi
Kutsvagurudza kunoratidza kuti maantioxidants uye caffeine mune isina kutapira tii nekofi inogona kupa mabhenefiti mazhinji, sekuderedza njodzi yechirwere chisingaperi uye kubatsira nehuremu hutete
Eggs
Mazai chikafu chakazara mavitamini A, D uye B12. Zai rimwe rine magiramu masere eprotein, ayo anodiwa nemuviri wako ropa rakagwinya, mapfupa neganda. Sezvo muviri wako uchitora nguva yakareba kuti ugadzirise mapuroteni, zvinoitawo kuti unzwe kuzere kwenguva yakareba.
Nuts uye nzungu ruomba
Zvipunu zviviri zvepaanut butter zvine magiramu masere eprotein uye moyo-ane hutano unsaturated mafuta. Kutsvakurudza kunoratidza kuti miti yakawanda yemiti uye nzungu zvinosanganiswa nenjodzi yakaderera yechirwere chisingaperi uye kuora muviri kana kuchengetedza. Tenga nut butters anogadzirwa nenzungu chete nemunyu, ane isingasviki 140 mg yemunyu pakushumira.
O
Oats vakapfuma mu fiber, chirimwa mapuroteni uye ane B mavitamini, pamwe nemaminerari senge calcium, iron uye magnesium. Oats anobatsira kudzikisa njodzi yako yehosha yemoyo nekuti iwo zvakare ane fiber inonzi beta-glucan, iyo inovandudza cholesterol mazinga. Uye zvakare, beta-glucan inogona kudyisa maprobiotic emuviri wako kana mabhakitiriya "akanaka" uye kuvabatsira kuti vabudirire, izvo zvinotsigira hutano hwemukati.
mbeu
Mbeu dzeChia, mbeu yeflakisi, uye sesame mbeu dzinogona kuwedzerwa kuzviyo uye smoothies. Mbeu iyi sosi yakanaka kwazvo yecalcium, iron, magnesium uye zinc, izvo zvakakosha pakusimbisa hutachiona. Iyo zvakare ine yakasungunuka fiber, iyo inobatsira kudzikisa yakaipa cholesterol apo ichisimudza yakanaka cholesterol. Protein uye faibha mumbeu zvinobatsira kudzivirira spike mushuga yeropa.
Idya chisvusvuro chine hutano zuva rega rega kuti ikubatsire kuti unzwe kuzere kwenguva yakareba uye kudzivirira zvishuwo zvisina kunaka zvekudya zvisina hutano.
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Tichayeuchidza, pakutanga takaudza chinofanirwa kunge chiri chikafu chamangwanani maererano nechiratidzo chezodhiac, uye zvakare takaraira maitiro ekugadzirira chikafu chemangwanani chine utano uye chinonaka - mazai akakweshwa muavocado.