Mukati
Izvi ndizvo zvaunofanira kudya kana ukarasika uye ukapararira zviri nyore
chikafu
Kudya kwe "MIND" ndiko kusangana pakati pekudya kweMediterranean uye kudya kweDASH kunoremedza huropi uye kunoderedza njodzi yekuora mwoyo
Al ubongo Chii chinoitika kune dzimwe nhengo dzomuviri, chinoda kufudza. Asi chokwadi ndechekuti hazvisi zvese zvinoenda kana zvasvika pakupa iyo "peturu" iyo iyo pfungwa inoda kushanda nemazvo. Muchokwadi, iyo chikafu uye iyo system neurotransmitters vane hukama hwepedyo. Uchapupu hweizvi ndechekuti zvese zviri zviviri Serotonin uye melatonin Zvinogona kudzorwa kuburikidza nechikafu, sezvakatsanangurwa naIñaki Elío, director director weNutrition Degree kuEuropean University yeAtlantic.
Nutrients yakanaka kune uropi
- Phosphorus
- Hove, dairy uye nzungu
- DHA (Omega 3)
- Hove, nzungu, mazai, maorivhi nembeu yeflakisi
- Iodine
- Zvokudya zvegungwa, hove, gungwa uye iodized munyu.
- Vitamin B5
- Dairy, muriwo, nyemba, mazai nenyama
- Vitamin B9
- Miti yakasvibira yemashizha, nyemba uye nzungu
- bhora remakumbo
- Dairy, green greened vegetables, nyemba uye nzungu
- Vitamin B1
- Mbeu dzese, hove, nyama uye mukaka
- Vitamin B6
- Mbesa, nzungu, hove, nyama nezviyo
- Vitamin B8
- Nyama, zviyo nemazai
- Vhitamini C:
- Michero yeCitrus, mhiripiri yakasvibirira, madomasi, uye broccoli
- Potassium
- Zvibereko nemiriwo
- Magnesium
- Nuts, nyemba uye mhodzi
- Vitamin B2
- Mukaka, mazai, miriwo ine mashizha akasvibira, uye nyama dzakaonda
- Vitamin B3
- Dairy, huku, hove, nzungu, uye mazai
- Vitamin B12
- Mazai, nyama, hove, mukaka
- Mvura
Imwe yeakakura zvinovaka muviri ehuropi ndeye glucose iyo, maererano naProfessor Elío, inowanikwa kubva kumacarbohydrates anoumba chikafu. Asi izvi hazvirevi kuti tinofanira kuzvimba kutora zvihwitsi kana marudzi ose ezvigadzirwa zvine shuga, nokuti muviri unogona kuwana glucose kubva kune mamwe marudzi ezvokudya zvine utano. Nokudaro, nyanzvi inorayira kuita sarudzo yakarurama ye Carbohydrate kusarudza izvo zvakaoma, senge bhinzi, mupunga wegorosi uye pasita, nechingwa chakazara, zvichitadzisa kudyiwa kweakafa makabhohaidhiretsi akadai seari mumasweets, shuga neuchi, semuenzaniso, nekuti «simba rako rinotora nekukurumidza.
Izvo zvakakoshawo kuti utarise, sekureva kwaPurofesa Elio, kugoverwa kwemakabohydrate maawa ese matatu kana mana nekuti izvo zvinotendera, sekuvimbisa kwake, kuchengetedza izvo ropa glucose mazinga. "Kana iyo uropi ichibvumidzwa kushandisa nguva yakawanda, ichafanirwa kushandisa zvimwe zvinovaka muviri, miviri ye ketone, iyo isiri iyo inoshanda mukufambisa mashandiro ehuropi," anodaro.
Zvatinodya zvinogona here kuvandudza ndangariro?
Iyo Spanish Society yeEndocrinology uye Nutrition (SEEN) inoratidza kuti iyo hukama hwakananga pakati pekuneta uye kusagadzikana kwekuziva (kurasikirwa ndangariro, kuderedzwa kwevasungwa, kudzikira kwekugona uye kudzora kupindura uye kuwirirana kwedata).
Nekudaro, kuti uve nendangariro zvirinani, Muzvinafundo Iñaki Elío anoyeuchidza kuti mafuta emuviri akawandisa anofanirwa kudzivirirwa uye kuita sarudzo chaiyo yezvikafu zvakapfuma mumahydrohydrate akaoma, antioxidants (michero mitsvuku, kunyanya blueberries), monounsaturated (mafuta omuorivhi) uye polyunsaturated mafuta, miriwo, michero, mukaka, nzungu, oiri hove uye dzakaonda nyama.
Ndezvipi zvekudya zvinonyanya kutarisira huropi zvakanyanya?
La Pfungwa dzekudya . Iko kusanganisa pakati pemazano eiyo Kudya kweMediterranean uye iyo DASH kudya (Kudya nzira dzeKuchengetedza Hypertension). Muongororo dzakaitwa kusvika pari zvino, zvakaratidzwa kudzikisa njodzi yekubatwa nedementia ne54%.
"Kubatsira kwayo kuri mupiro wezvakakosha zvinovaka muviri kuitira kushanda kwakanaka kwehuropi", anodaro Muzvinafundo Elío.
Pfungwa kudya chikafu
- Miti yakasvibira yemashizha (senge sipinachi uye saladhi magidhi), angangoita matanhatu servings pasvondo.
- Iyo yakasara yemiriwo, kanenge kamwe pazuva.
- Nuts, mashanu servings (anenge 35 gramu imwe neimwe inoshumira) pavhiki
- Maorivhi, maviri kana anopfuura masevhisi pavhiki
- Nyemba, kanokwana katatu pasvondo
- Mbeu dzese, matatu kana anopfuura maservings pazuva
- Hove, kamwe chete pasvondo
- Nyuchi, kaviri pavhiki
- Maorivhi, semusoro wemafuta
Chikafu chekudzivirira mupfungwa chikafu
- Nyama tsvuku, isingasviki mana servings pasvondo
- Butter uye majarini, pasi pepuniki zuva nezuva
- Cheese, isingasviki imwechete inoshanda pasvondo
- Pasita uye zvihwitsi, zvisingasviki zvishanu servings pasvondo
- Chikafu chakabikwa kana chikafu chinokurumidza, isingasviki imwechete kushumirwa pasvondo
Kunze kwekutevera kurudziro yezvokudya zveMIND, zvimwe zvinokurudzirwa naPurofesa Elio kuti vatevedze kutarisira zviitiko zvehuropi ndeizvi: dzivisa kufutisa / kufutisa, dzivisa zvinwiwa zvinodhaka uye zvimwe zvinokachidza, inwa 1,5 kusvika 2 litita emvura zuva nezuva, ita zvishoma uye kazhinji kudya uye oxygenate uropi nekugara uchiita zvekuita.