Certified gastroenterologist Will Bulzwitz anocherekedza kuti vanodya miriwo vanowanzoderedza mikana yavo yekurasikirwa nehuremu nekudya zvakagayiwa zvakanyanya kutsiva mapuroteni emhuka.
"Kana zvasvika pakurema pakudya kwezvirimwa, zvakakosha kuve nechokwadi chekuti huwandu hwemakoriyumu ako hunobva mumhando yepamusoro, chikafu chitsva," anodaro.
Kana iwe wakabvisa nyama kubva pakudya kwako uye uri kuwedzera uremu, hezvino zvikonzero chaizvo uye mishonga yedambudziko.
1. Uri kudya ma carbs asiri iwo.
Kana zvigadzirwa zvemhuka zvisisiri chikamu chekudya kwako, mune cafe kana resitorendi, iwe ungango sarudza falafel pane huku skewers. Uye kuripa.
“Nemhaka yekuti chikafu chinozadzisa zvinodiwa pakudya kwemuriwo hakurevi kuti zvine hutano,” anodaro Esther Bloom, munyori webhuku rinonzi Cavewomen Don't Get Fat. – Wana makabhohaidhiretsi kubva muchikafu chakazara chisingafanirwe kunge chine zvinhu zvinopfuura zvishanu, kunze kwekunge ari makwenzi nezvinonhuwira. Idya mbatatisi, nyemba, nyemba, mabhanana, chingwa chezviyo, tsiva hupfu chena nepezi. Makabhohaidhiretsi kubva mukudya kwese haasimudze mazinga eshuga, anokuchengeta uchinzwa wakaguta kwemaawa akati wandei. Kana chimwe chinhu chikakuyiwa, choitwa furawa, chozobikwa, chinorasikirwa noukoshi hwacho uye chinoita kuti shuga yomuropa iwedzere, zvichiita kuti uremu huwedzere.”
2. Unodzivisa michero nejusi.
"Vanhu vazhinji vanoedza kugara kure nemichero nekuti vane hanya neshuga yavo," Bloom anoti. "Asi shuga yemuchero yakanakira muviri, kurwisa kuzvimba uye kubvisa chiropa uye kusaenzana kwehomoni izvo zvinoita kuti uwedzere huremu."
Asi Bloom inokurudzira kudzivirira majusi anotengwa muchitoro, sezvo achirasikirwa neukoshi hwawo hwekudya zuva rimwe chete mushure mekugadziriswa. Zviri nani kugadzirira majisi emichero kumba uye kuwedzera mimwe miriwo kwairi. Esther anokurudzira kuwedzera celery kumuto wega wega uchangobva kusvinwa sezvo uchibatsira kugaya chikafu, kudzivirira kuputika, gasi, reflux, uye kuwana zvese zvinovaka muviri. Uye kugaya kwakanaka kunongokubatsira kuti uremerwe uremu.
3. Haudye mapuroteni akakwana.
"Imwe ongororo yakaratidza kuti kana vanodya miriwo vakawedzera mamwe mapuroteni mukudya kwavo kuitira kuti 30% yemakoriyori avo ezuva nezuva abve muprotein, vanobva vacheka macalorie 450 pazuva uye vakarasikirwa nemakirogiramu mashanu mumavhiki gumi nemaviri vasina kana kuwedzera mamwe maekisesaizi." , anodaro MD, gastroenterologist uye munyori we Bvunza Dr. Nandi "("Bvunza Dr. Nandi") Partha Nandi.
Iwo akanakisa masosi echirimwa-akavakirwa mapuroteni ayo zvakare akapfuma mune satiating fiber anosanganisira legumes, lentils, quinoa, uye nzungu mbishi.
4. Uri kuedza kutsvaga imwe nzira pane nyama
Iwe unogona kuedzwa kuedza tofu kana pea-based meats paunodya muresitorendi. Kana iwe unongoda kutenga akagadzirira-akagadzirwa gorosi soseji kana cutlets. Asi zvikafu izvi zvinogadzikiswa zvakanyanya, zvine makemikari akawedzerwa, shuga, starch, uye zvimwe zvinhu zvisina hutano. Mukuwedzera, dzimwe nzira dzakawanda dzakagadzirwa nezvirimwa dzakakwirira mumakoriyori, munyu, uye mafuta kudarika shanduro dzavo dzepakutanga.
5. Unodya "tsvina" mapuroteni
Zvichida iwe uchiri kuzviitira omelet uye saradhi iri nyore kana cottage cheese nemichero, uchifunga kuti uri kudya kudya kwezvinomera zvine utano. Maiwe, kudya mapuroteni emhuka senge mazai nemukaka uye mimwe miriwo isiri-organic inogona kurwisa uremu hwako.
Esther Bloom anotsanangura kuti mishonga yezvipembenene yakapfapfaidzwa pachikafu inogona kukanganisa mahormone ako uye endocrine system. Zvakakosha kuziva kuti michero nemiriwo yakawanda inotengwa muzvitoro ine mishonga yezvipembenene. Mhuka dziri mumapurazi hadzidyiwe chibage nesoya beans, kazhinji chikafu chadzo uswa nemakonye. Nezvikonzero izvi, Bloom haikurudzire kunamatira kune chero zvigadzirwa zvemhuka.
6. Iwe unosarudza zvisiri izvo zvekudya.
Iwe haufanirwe kudya mapuroteni panguva yekudya kuti unzwe kugutsikana uye kuchengetedza mazinga eshuga yeropa. Edza kudya michero kana miriwo, iyo inodzikamisa potassium, sodium, uye glucose uye kuchengeta adrenals ako kushanda. Kana adrenal glands yako ichigara yakamanikidzwa, inogona kukanganisa metabolism yako uye inonoke kuderera kwako uremu maitiro.
Kana iwe ukawana chido chekudya pa vegan butter kana chokoreti yakapararira toast, tambanudza hafu yechingwa chako neakapwanyika avocado, gungwa remunyu, uye zvimedu zveorenji zvishoma. Kana kuti uzvigadzirire saladhi yemaranjisi, avocado, sipinachi, mbatatisi, kare, uye muto weremoni kuti udye.
Kana iwe uchida kusvika kune nyaya yekurasikirwa kwehuremu pane kudya kwezvinomera nenzira yakaoma, ona chinyorwa chedu chinogona kukudzivirira kubva pakurasikirwa nemamwe mapaundi.