Mukati
Muromo Wakavhara: 17 Zvekudya Zvinodzora Nzara
Dzimwe nguva zvinoitika kuti iwe unogara uchida kutsenga chimwe chinhu. Iyi nyika inonyanya kuzivikanwa kuvasikana panguva yePMS. Zvinokwanisika here neimwe nzira kudzora hasha chishuwo? Zvinoitika iwe unogona. Uye nerubatsiro rwechikafu.
"Ini ndangodya kudya kwemasikati, uye ndinoda kudya zvakare, inoyamwa mudumbu mangu," mumwe waanoshanda naye anonyunyuta. Uye ndiani wedu asina kujairira nemanzwiro aya? Zvinotaridza kuti iwe unodya chikafu chakakodzera, uye zvikamu zvacho zvakakwana, asi nguva yese yaunoda kutsenga chimwe chinhu…
Vakadzi mune iyi nyaya vane rombo rakaipa: iyo nzara inokanganiswa zvakanyanya nemahormone anosvetuka zvichienderana nenguva yekutenderera. MuPMS, zvinonyanya kuomarara kurarama neakanyanya kudya. Asi kune nzira dzekutsungirira nzara, kana iwe ukachinja zvishoma kudya kwako - wedzera chikafu chinodzvinyirira chishuwo kwachiri.
Kofi uye girini tii
Kofi inodzvinyirira kudya nekuda kweiyo antioxidants uye caffeine irimo. Uye zvakare, inowedzera zvishoma metabolism uye inoshanda sediki diuretic. Naizvozvo, zvinokurudzirwa kuinwa usati wadzidziswa. Asi usanwa zvinopfuura makapu maviri pazuva, uyezve - kumisa kushanda kwayo nekirimu neshuga. Green tii inoshanda nenzira yakafanana nekutenda kune zvinhu zvekatekini - zvinobatsira kuchengetedza shuga yeropa padanho rakatsiga, nokudaro richideredza nzara.
Chocolate tsvuku
Kwete mukaka, hauna mamiriro akasviba, asi chokoreti inorwadza zvechokwadi, pasingasviki makumi manomwe muzana cocoa - zvinobatsira chaizvo kubata nekurwiswa nenzara uye kudzvinyirira kudya. Uye zvakare, iyo inoderedza zvishuwo zvekudya zvisina tsarukano, uye pane dzimwe nguva dzekutenderera, iwe unonyatsoda kudya zvimwe zvakashata zvinhu kubva kuchikafu chiri padyo chinokurumidza! Nenzira, aya ndiwo akakwana mapaundi ekofi - pamwe chete ivo vanozonyatsonzwa nemanzwiro enzara.
Ginger
Unogona kutaura zvisingaperi nezve mabhenefiti ejinja: ine chishamiso chinogaya kugaya, uye kuzvidzivirira, uye ichakubhadharisa nesimba, uye ichakubatsira iwe kuonda - uye izvi zvakanyanya kukosha. Ginger ine hunyanzvi hwekudzikisa nzara, uye hazvina basa kuti inodyiwa sei Uye zvakare, inogona kukura kumba - kubva kumuzongoza yakatengwa muchitoro, semuenzaniso.
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Ginger, zvisinei, handiyo chete zvinonhuwira zvinodzvinyirira kudya. Pepper inopisa uye inotapira ine zvimiro zvakafanana, nekuda kweiyo capsaicin uye capsiata yainayo. Izvi zvinhu zvinowedzera kunzwa kwekuzara uye zvakare zvinobatsira muviri kupisa akawanda macalorie mushure mekudya. Chimwe chinonhuhwirira chinonaka isinamoni. Kwese kwaunowedzera, kunyangwe mukofi, ichaita basa rayo, uye nzara dzinokukanganisa zvishoma. Iwe unogona kuverenga nezve zvimwe zvinonhuwira zvinokubatsira iwe kurasikirwa uremu HERE.
Maamondi nema flaxseeds
Maarumondi anotipa zvine antioxidants, vhitamini E, magnesium, uye panguva imwechete inodzvinyirira kudya - izvi zvakawanikwa kumashure muna 2006. Nutsu inokupa kunzwa kuzara uye kukubatsira kudzora huremu hwako. Naizvozvo, maarumondi akakodzera kuti utore chikafu - asi kwete zvidimbu zvinopfuura gumi nemashanu, zvikasadaro zviri nyore kupfuura yako yezuva nezuva koriori yaunodya, uye iwe unenge uchiri nani. Uye flaxseed inodzvinyirira kudya nekuda kwayo kwakanyanya zvemukati fiber uye yakakosha mafuta acids. Iko kune chete bakoat: mhodzi dzinoda kupwanywa zvakanaka, seyakazara hadzifinirwe nemuviri.
Kuchengetedza
Chibereko ichi - ehe, icho chibereko pachacho - chine mafuta akawanda. Naizvozvo, unogona kuidya hafu yezuva, kwete zvekare. Asi zvinokonzerwa neaya anobatsira monounsaturated mafuta ayo maavocado anokwanisa kudzora chishuwo. Dumbu, kusangana navo, rinotumira chiratidzo kuuropi kuti zvese zvakaringana, pane zvakakwana kwatiri. Kune runyorwa rwezvimwe mafuta zvine chikafu zvinokubatsira kurasikirwa nehuremu, verenga HERE.
Apples
Vazhinji kudzikira huremu vava kudaidzira kuti maapuro, pane kudaro, vane nzara inotyisa. Asi usavhiringidze nzara chaiyo neyenhema. Maapuro anogona kutsamwisa dumbu rako, kunyanya kana iwe uri acidic. Kunzwa uku kunogona kuvhiringidzika nyore nyore nekuwedzera kwekuda kudya. Asi muchokwadi, maapuro, nekuda kweiyo yakawanda huwandu hwefibisi uye pectin, inowedzera nguva yekunzwa kwekuzara. Pane hunyengeri apa - muchero unofanirwa kutsengwa zvakanyatsonaka uye zvishoma nezvishoma.
Eggs
Uku kutsvaga hakuchisiri nhau: zvidzidzo zvakaratidza kuti rimwe kana maviri mazai emangwanani anogona kukubatsira kuti unzwe zvizere zvizere. Vaya vanosarudza chigadzirwa ichi sekudya kwavo kwemangwanani vanodya paavhareji 300-350 mashoma macalorie pazuva pane avo vasingadye mazai. Nenzira, zai rakabikwa rakaomarara zvakare chikafu chinonaka.
Sopu yemuriwo uye majusi emiriwo
Muriwo muto wakanaka pakuzadza, asi iwe unodya hushoma huwandu hwemacalorie. Uye iwe unoda shoma yenguva yekuibika iyo: miriwo inogadzirwa mune imwe maminetsi. Ingoedza kuisa mbatatisi zvishoma, mushure mezvose, starch haina kunaka pakurasikirwa nehuremu. Uye muto wemiriwo, wakadhakwa usati wadya, unoshanda pakarepo: masayendisiti akaona kuti mushure me "aperitif" yakadaro vanhu vakadya 135 macalorie zvishoma pane zvakajairwa masikati. Asi muto wacho unofanirwa kunge usina munyu.
Tofu
Zvikafu zvine mapuroteni, musimboti, zvine kugona kudzikisira kudya. Mu tofu, chinhu chinonzi isoflavone chinokonzeresa basa iri - nekutenda kwariri, unoda kudya zvishoma, uye kunzwa kwekuzara kunouya nekukurumidza. Uye zvakare, tofu ine macalorie mashoma, saka zvinonyatso kukubatsira kuti uderedze huremu.
Salmon
Uye chero chimwe chikafu chine omega-3 fatty acids. Kutenda kune aya acid, chiyero cheleptin, hormone inodzvinyirira nzara, inowedzera mumuviri. Naizvozvo, salmon nehove yetuna inokurudzirwa mune zvese zvekusimba mabikiro. Ngatiburitsei chakavanzika: omega-3 fatty acids zvakare yakawanda mune zvakajairika herring uye zvimwe zvigadzirwa - tsvaga iyo rondedzero HERE.
Oatmeal
Uri kushamisika? Ehe, isu tiri zvekare zvakare kutaura nezve mabhenefiti echokwadi akazara oatmeal. Iyo inogaya zvishoma nezvishoma zvekuti inotevera nguva iyo nzara inouya mumaawa mashoma. Ichi chibage chinokwanisa kudzvinyirira chiito che ghrelin, iyo nzara mahormone. Kunze kwekunge, chokwadi, iwe unowedzera huwandu hwakaenzana hweshuga kune porridge. Uye zvakare, isu tiri kutaura nezve oatmeal, uye kwete nezvezviyo zviyo.
Miti yemashizha
Kunyangwe chena kabichi kana fashoni chard uye rucola, vese vane zvakafanana mashiripiti maitiro, kudzvinyirira chishuwo. Uye zvakare, iwo ane yakawanda calcium, vhitamini C, asi mashoma macalorie. Saka green saladi idhayeti inosiyana-siyana iyo inobatsira zvakanyanya.
Skimmed mukaka
Girazi remukaka wakanyunguduka pazuva rinogona kuderedza zvishuvo zvekudya zvisina kunaka panguva yePMS. Saka zvakakosha kuunza snack yakadaro mukudya kwevhiki nehafu isati yasvika kumwedzi: zvakaratidzwa kuti skim mukaka unobatsira kurega kutapira uye nyore makhahydrates. Zvisinei, pane imwe nguva kunwa hakurambidzwewo. Asi zviri nani kuenda kune zvese zvemukaka zvigadzirwa.
uye
Mamwe mapuroteni - Chikafu chakazara muprotein chinobatsira kugara zvizere uye kudya zvishoma muchikafu chinotevera.
Tora imwe fiber - inozadza mudumbu, ichigadzira manzwiro ekuzara kwenguva yakareba. Tarisa fiber zvakapfuma zvekudya PANO.
Mamwe mvura - inwa girazi remvura hafu yeawa usati wadya, izvi zvinokubatsira kuguta nechikafu chidiki pane zvakajairwa.
Dzivisa kudya kwemvura - zvisinei, zvinwiwa zvemvura uye smoothies hazvigute pamwe nekudya kwakajairwa.
Tora. mahwendefa madiki и maforogo mahombe - kudzikisa saizi yemidziyo kuchakubatsira iwe kudzikisa zvikamu zvekudya pasina matambudziko. Kana zvasvika pamaforogo: Zvidzidzo zvakaratidza kuti avo vanodya neforogo hombe vanodya gumi muzana pasi pevaya vanoda maforogo madiki.
Wana zvakakwana kurara - paunorara zvishoma, ndipo paunonyanya kudya masikati. Kusawana kurara kwakaringana kunogona kuwedzera kudya kwako ne25 muzana.
Usatya - nekuda kwekushushikana, danho recortisol rinokwira, nekuda kwekuti kuda chikafu kunowedzera, kunyanya kune zvisina hutano uye zvine shuga chikafu.