Chii chandinodya manheru kuti ndirare zvakanaka?

Chirevo chokuti “Chisvusvuro chaMambo, chisvusvuro chemuchinda uye chisvusvuro chevarombo” muenzaniso wakanaka wokutevedzera. Asi nei zvakakosha kuva nechisvusvuro chakareruka? "Kuti udzivise, nekudya kunorema, zvinokonzeresa panguva yazvinotora kurara, njodzi yekumuka kwehusiku uye matambudziko.

kudzokera kunorara, asiwo kushaya kudya mangwanani anotevera pakudya kwemangwanani, "anotsanangura kudaro Aurore Lavergnat, chiremba wezvekudya. Kugaya kunoda simba rakawanda kubva mumuviri!

Nguva yakakodzera yekudya kwemanheru

Kunze kwekuumbwa kwekudya, nguva inokoshawo. “Unofanira kuva nechisvusvuro kweinenge awa imwe kana maviri usati waenda kunorara,” inopa zano kudaro nyanzvi yezvokudya. Zvakanakisa, pakati pa18:30 pm na19 pm kuvana uye pakati pa19 pm na20:30 pm kuvanhu vakuru. “Mushure me 21 pm, nguva yave kunonoka, kunyanya sezvo chikafu chinokurudzira kugadzirwa kwe insulin nemuviri, nepo panguva ino, yekupedzisira inofanirwa kuburitsa melatonin, iyo hormone yekurara. “Zvimwe zvekudya hazvikurudzirwe pakudya kwemanheru nekuti zvinosimudzira kukwira kweshuga muropa izvo zvinoita kuti munhu ave nechido, asiwo anonoke kugaya,” anoyambira Aurore Lavergnat. Iyi ndiyo nyaya yewhite baguette, pasta chena uye mupunga, semolina, michero yakaomeswa, mabhanana, mazambiringa, cherries, asiwo nyama tsvuku, zvigadzirwa zvemukaka, cheeses, bota ... Uye zvechokwadi, hapana tii, kofi, doro, muto wemichero kana pasoda. Asi zvino, chii chatinodya kuti tirare zvakanaka?

Vegetables

Karoti, zucchini, sipinachi, broccoli ... Sarudzo yakakura, senzira yekuzvinanzva nayo: mbishi, yakabikwa, mumuto ... usanyanya kukuya muto, tinosarudza yakapwanyika pane mash. Zvikasadaro, tinoperekedza ekupedzisira ne crudity kana chidimbu chechingwa chakazara, kana nzungu kana maarumondi akasaswa pairi.

hove

Inonyatsofananidzwa manheru, kunyange kana iine mafuta, nokuti ine mashoma akazara mafuta acids kupfuura nyama uye omega-3s, iyo inokurudzira kurara kwakanaka uye kurara kwehutano. Chikamu chakakodzera: pakati pe50 ne100 g yevakuru.

michero

Tinoda varombo zvikuru mumacarbohydrates akadai sekiwi, michero yecitrus, michero mitsvuku (mastrawberries, raspberries, blueberries, blackcurrants, etc.), maapuro kana mapeya, asingakonzeri shuga yeropa. Uye isu tinosarudza pakati pemasitashi nemichero kuitira kudzikamisa macarbohydrate kudya.

Soy uye zvigadzirwa zvayo

Tofu, tempeh, miso, soya yogati… iyo inopa mapuroteni emiriwo anogutsa. Lacto-fermented mafomu anosarudzwa, ayo anopawo maprobiotics.

Low glycemic index (GI) starches

Mupunga webrown, mapfunde, buckwheat, bhari, quinoa, chingwa chehuorivhi… hazvikanganise kurara uye zvinopa fiber yakawanda, inova yakanakira hutano hwako. Nekudaro, nepo miriwo inofanirwa kunge iripo pakudya kwese, chikafu chine starchy hachifanirwe zvachose manheru.

Mafuta emiriwo

Mafuta omuorivhi kana, zviri nani, flax, hemp, rapeseed kana camelina nekuda kwehupfumi hwavo mu omega-3. Ngani ? 1 kana 2 tsp. chipunu chemunhu mukuru. Uye tinodzivisa kuibika.