Mukati
Kuderedza uremu zvinobudirira ne micronutrition
Micronutrition, inoshanda sei?
“Nhaka yedu yekuzvarwa, hunhu hwedu semudyi, zvatinofarira zvekudya… zvine pesvedzero pauremu hwedu”, vanotsanangura Dr Laurence Benedetti *, micronutritionist. Asi nekuita nhamburiko iri yose kudzikamisa ndiro yavo, vamwe vachaonda nokukurumidza kupfuura vamwe. Mukuwedzera, kushaikwa kwezvokudya kunogona kuderedza kana kukurumidza kuderedza uremu. Uye handizvo zvoga. Zvokudya zvatinodya uye patinozvidya zvinewo basa. Somuenzaniso, kudya mapuroteni kunopisa macalorie akawanda kupfuura makabhohaidhiretsi. Pakupedzisira, imwe nzira yekuderedza uremu nekukurumidza: kuve neyakagadzikana intestinal flora.
Chii chandinoita kuti ndideredze uremu zvinobudirira?
Paunenge uchida kuderedza uremu, hazvina kukwana kuti uderedze madyiro ako ezvinotapira uye zvine mafuta, asi zvakare kungwarira kuti usave nekusawirirana kwemuviri kana kushomeka kwekudya. Nzira yekuvaona sei? Usati watanga kudya, ita ongororo shoma yemaitiro ako ekudya uye mamiriro ako ese. Unogona kuwana rubatsiro kubva kuna chiremba wezvekudya kunongedza zviratidzo zvinoratidza kushomeka kwemicronutrient. Ndaneta izvozvi? Kunyanya kushatirwa? Ndinogara ndiine cramps kakawanda here? Ndinonzwa kuzvimba here? etc. Saka zvakawanda zvinongedzo izvo zvisina chinongedzo chiri pachena nehuremu uye zvakadaro vanogona kuita basa rinokosha. Kamwe yako micronutrient profile yakanangwa (iwe unogona kuzviwana iwe mune akati wandei), zvinokurudzirwa kufarira kana kudzivirira zvimwe zvekudya uye kuzvishandisa pane dzimwe nguva dzezuva. Zvakakwana kuumba 100% yemunhu yekudya iyo inozove inoshanda zvakanyanya.
"Ndinodya zvokudya nguva dzose"
Zvakare…
-Ndiri kutsamwa, kushivirira, pamucheto ...
- Ndinoda chimwe chinhu chinotapira, kunyanya pakupera kwemasikati.
- Ini ndinowanzo kuita iyo yo-yo: kuderedza uremu, kupora, kuonda, nezvimwe.
Izvi zvinokonzerwa nei?
Iwe zvechokwadi une kushomeka mu serotonin, neurotransmitter inoita basa rakakosha mukudzora manzwiro, asiwo kuda kudya. Chokwadi, kushaikwa kweserotonin kunowedzera kushushikana, izvo zvinozoita kuti chishuwo chiwedzere, uye zvakare chinoita kuti iwe ude kudya chikafu chine shuga. Zvingave zvakare kuti kudya kwako hakuna kukura zvakakwana kana kukwira zvakakwana muprotein uye starch. Mhedzisiro: wava nenzara nekukurumidza mushure.
My micronutrition strategy
- Idya mapuroteni akakwana kwemangwanani kudzivirira kupomba sitiroko uye kuderedza kushuva kwekudya mumangwanani. Pamusoro pemenyu: 0 kana 20% yemukaka wemukaka (fromage blanc, petit-suisse, nezvimwewo) nemichero mitsva yakachekwa kuita zvidimbu zvechingwa chinotapira uye 40 g yechingwa chekudya (iyo yakaenzana nezvidimbu zviviri). Unoda munyu here? Dzorera yogurt ne ham kana mazai.
– Zvaitwa snack inotapira kuma17 pm kudzivirira zvishuwo zvezvihwitsi zvinogona kuoneka pakupera kwezuva. The right snack duo: yogurt uye muchero.
- Idya muriwo wakakwana. Kutenda kune yavo fiber yemukati, vane satiating mhedzisiro, yakanakira kudzikamisa nzara huru.
- Kana kune yakasimba kwazvo kumanikidza kutapira, zvigadzirwa zvakakwirira-mapuroteni, zvakadai semabhawa, chokoreti creams kana makeke, zvinogona kuva rubatsiro rwakanaka, nepo serotonin level yako ichipora.
- Kana kudya kuenzanisa kusina kukwana, edzamushonga wemakwenzi ane zvokuwedzera yakavakirwa paGriffonia, chirimwa chinowedzera kugadzirwa kwe serotonin.
“Ndinozvitora zvese mudumbu! “
Uye zvakare
- Ndakanga ndine gestational chirwere cheshuga.
- Ndinowedzera uremu nekukurumidza kana ndikarega kutamba mitambo.
– Ndine dambudziko rekuonda.
Izvi zvinokonzerwa nei?
Iwe unogona kunge uine matambudziko ekunyura insulin. Tsanangudzo. Insulin ihomoni yakagadzirwa nepancreas iyo yakakosha kuti muviri ushandise nemazvo shuga inopihwa nechikafu. Zviri pachena, kana zvinhu zvose zviri kushanda zvakanaka, insulin inobvumira, mushure mekudya, kuchengetedza shuga mumasumbu nemafuta mune adipose tissue.
Asi kana muviri ukasaburitsa insulin yakakwana, shuga inowanda muropa, zvichiita kuti shuga yeropa iwedzere. Nengozi yekuva nechirwere cheshuga. Mukuwedzera, vatsvakurudzi vakaona kuti chirwere ichi che insulini chinogona kutungamirira kune tsika yekuchengetedza mafuta mudumbu, pamwe nekuoma kuderedza uremu.
My micronutrition strategy
– Regedza kukwidza shuga muropa nokubvisa mashuga ari nyore (chokoreti, zvihwitsi, sodas…) kunze kwekudya. Kune rimwe divi, iwe unogona kuruma mune sikweya yechokoreti mushure mekudya kwemasikati, semuenzaniso.
- Favour chikafu chine yakaderera glycemic index : zviyo zvose (chingwa, pasta, mupunga, kubikwa kwete kwenguva refu, quinoa, oatmeal, nezvimwewo); miriwo yakaoma; yakabikwa mbatatisi (panzvimbo pemafries kana mash) ...
- Usadya zvokudya zvine sitachi usiku kuisa pancreas kuzorora uye kuderedza kuchengetwa kwemafuta panguva yehusiku. Saizvozvo, dya chikafu chine sitachi mazuva ese masikati.
- Tora prebiotics mune zvekudya zvinowedzera. Vanoderedza "gastric emptying" uye vanononoka kutorwa kweshuga muropa. Garlic, artichoke, bhanana, leek, ginger zvakapfuma mu prebiotics.
- Enda ! Iyi ndiyo kiyi yekupisa shuga yakawandisa. Tarisa pamitambo yekutsungirira: kufamba nekukurumidza, kuchovha bhasikoro, kushambira… maminitsi makumi matatu, katatu pasvondo. Zvakakosha kuchengeta zvigadziriso zvako zvakanaka: tsvaga mutambo unokodzera iwe.
-Wana zvakakwana kurara, inobatsirawo kubata zvirinani kugadzirwa kwe insulin.
Micronutrition: makiyi ekuderedza uremu zvinobudirira
“Ndinonzwa kuzvimba uye handigoni kuonda. “
Zvakare…
– Ndine dumbu rakati sandarara mangwanani uye ndakazvimba mukupera kwezuva.
- Ndine rwendo rusina kujairika (kusvira, manyoka).
– Ndine chirungurira.
Izvi zvinokonzerwa nei?
Huremu hwako hwakanyanya hunoenderana nekusakwana kwemavara ematumbo ako.
Zvidzidzo zvenguva pfupi yapfuura zvakaratidza kuti mamwe mabhakitiriya, kana aripo munhamba yakawandisa, anogona kusadzikamisa maruva emukati uye anosimudzira kuchengetwa kwemafuta. Mukuwedzera, zvingaita kuwedzera chido.
Sezvineiwo, mamwe mabhakitiriya akadai sebifidobacteria ane mhedzisiro inobatsira pakurasikirwa uremu. Tisingatauri kuti kusaenzana kwemaruva kunokonzera marwadzo emimba uye kuputika. Muchidimbu, isu tine hurombo husina kunaka, saka dumbu rinogona kuzvimba pakupera kwezuva.
My micronutrition strategy
– Adopt chikafu che "kudya chekudya". kwemwedzi miviri kana mitatu, nguva yokusunungura kuzvimba intestinal mucosa uye kudzorera digestive flora. Zviripachena, dzikamisa - pasina kuvasiya - zvigadzirwa zvakagadzirwa nemukaka wemombe. Pane kudaro, edza zvigadzirwa zvemukaka wembudzi nemakwai, kana zvigadzirwa zvesoya zvakasimbiswa necalcium. Inwa mvura yakapfuma mucalcium (seHepar, Contrex, Salvetat…).
-Uyewo sarudza miriwo yakabikwa nemichero nemuriwo mbishi. Uye dzivisa kudya chikafu chakazara sezvo chiri kunyanya kutsamwisa kune intestinal lining.
- Wedzera kudya kwako kweprobiotics uye prebiotics kuti uwirirane zvakare mudumbu mako. Zvikafu zvakapfuma: artichoke, leek, asparagus, garlic ...
-Kana shanduko yekudya haina kukwana kudzorera maruva ako ekudya, ita kosi yeprobiotics uye prebiotics muchimiro chezvokudya zvinowedzera.
“Ndaneta mumuviri”
Zvakare…
- Ini kazhinji ndine cramps, maziso angu anoputika.
– Ndine ganda rakaoma, brittle nzwara, uye kudonha bvudzi.
Izvi zvinokonzerwa nei?
Kuneta, makumbo, bvudzi rinodonha… Zviratidzo izvi zvinowanzoratidza kushomeka kwemicronutrient.
Chikonzero ? Chikafu chisina kukwana zvakasiyana-siyana. Asi izvi zvinokanganisa zvakare zvine mhedzisiro pahuremu. Muviri unobva washanda mukufamba zvishoma, kushandisa simba shoma uye kuchengetedza diki yakawandisa. Kamwe kamwe, mukaha, uye presto, zvikero zvinotya! Tisingatauri kuti zvinovaka muviri zvinobatsirawo kugadzirisa uremu hwako zviri nani.
Kunyanya, magnesium inogadzirisa mafungiro. Kana isu tisina kukwana mune iyi micronutrient, tinoisa panjodzi yekunyanya kushushikana, uye isu tinozviziva, kushushikana kunotungamirira kukudya. Tora zvakare anti-stress plate.
Kana iri kushaya simbi, izvi zvinotungamirira kuneta uye zvakare, tichaedzwa kudya zvakanyanya. Saizvozvowo, kushomeka kweiodine kunogona kukanganisa kushanda kwethyroid, iyo inogona kukurudzira uremu.
Pasina kukanganwa kuti vhitamini D inobvumira kutorwa kuri nani kwe magnesium uye vhitamini C inowedzera iyo yesimbi. Muchidimbu, kusaenzana kudiki kune mhedzisiro yeketani. Kana vakadzi vanosanganisa kudya vanowanzove vasina mavhitaminzi nemaminerari, izvi ndizvo zvakare mushure mekusununguka, nokuti pamuviri uye kuyamwisa kunounganidza yakawanda iron, magnesium, omega 3 uye iodine reserves. . Saka zviri nani kuva wakangwarira panguva ino, uye kurasikirwa post-pamuviri mapaundi zvinyoronyoro.
My micronutrition strategy
– Ita a kuongorora ropa kutarisa iron yako, vhitamini D, ayodhini reserves, etc. Kana kuperevedza kukawanikwa, chiremba zvechokwadi anonyora akakodzera ma supplements nekuti chikafu kuenzanisa hakuzokwani kuti uwedzere matura ako.
-Diversify your diet nezvokudya zvakapfuma mumicronutrients. Idya miriwo isingagumi uye 2 michero pazuva. Vakapfuma mune antioxidants, vanoita kuti zvive nyore kuramba kuneta uye kushushikana. Masikati nehusiku, sarudza mapuroteni kuti adzoke muchimiro. Mundiro yako, isa chikamu chenyama isina kuonda - huku, nyama yemombe yakagochwa, yevheal, ham ... - kana hove kana mazai. Uye wedzera zvokudya zvine starchy masikati, zvichida zvakakwana (pasta, mupunga, nezvimwewo) kuti uwane simba rakawanda. Paunenge uchigadzirisa huwandu kune chinangwa chako chekuonda: kwete kupfuura 3 kana 4 maspuni akabikwa kana chidimbu chechingwa pakutanga kwekudya, ipapo 5 kana 6 maspuni muchikamu chekudzikamisa.
- Bet pamafuta "akanaka".s: zvokudya zvakapfuma mu omega 3. Aya anokosha mafuta acids anokosha pakukurukurirana kwakanaka pakati pemasero, uye naizvozvo nokuda kwekushanda kwakanaka kwemuviri. Mukuita, shandisa chipunu chemafuta echibharo pazuva uye hove dzine mafuta (sardines, salmon, mackerel, etc.) kaviri kana katatu pavhiki.
-Tora mapurobioti muchimiro chezvikafu zvinowedzera nekuti zvinobatsira muviri kuita zvirinani kuita mamicronutrients.
- Nekuti kunatsiridza kubatwa kwesimbi, idya zvokudya zvakapfuma mu vitamini C nekudya kwega kwega: jisi remarangi mangwanani, kiwi ye dessert, nezvimwewo.
- Nekuti zadza iodine, chinjana pakati pehove, hove, masaradhi emugungwa ...
Zvimwe pamusoro
* Co-munyori we "Intelligent weight loss, Uye kana zvese zvakabva muura", ed. Albin Michel.