John Myers
Nhanganyaya: Basa reChikafu muhutano
Kudya chikafu chine hutano, chine hutano chikamu chakakosha chekuchengetedza hutano hwakanaka. Zvokudya zvatinodya zvinopa miviri yedu kudya kunoda kushanda zvakanaka, zvinosanganisira makabhohaidhiretsi, mapuroteni, mafuta, mavhitamini, uye mamineral. Kudya zvine mwero kunogona kubatsira kudzivirira zvirwere zvisingaperi zvakadai sehosha yemwoyo, sitiroko, chirwere cheshuga, uye mamwe marudzi egomarara.
Pamusoro pekudzivirira zvirwere zvisingaperi, kudya kunovaka muviri kunogonawo kutibatsira kuchengetedza uremu hune hutano, kuvandudza mafungiro edu uye hutano hwepfungwa, uye kuwedzera simba redu. Zvakakosha kuita sarudzo dzine hutano kana zvasvika pakudya, uye kudya zvakasiyana siyana zvekudya zvine hutano kuti tive nechokwadi chekuti tiri kuwana chikafu chatinoda.
Zviyo Zvakakwana: Sei Zvichikosha
Mbeu dzakakwana chikamu chinokosha chekudya kune utano. Kusiyana nemhodzi dzakacheneswa, dzakabviswa huturu hwekunze hunovaka muviri, tsanga dzese dzinochengeta zvese zvinovaka muviri, kusanganisira fiber, mavhitamini, uye mamineral. Kudya zviyo zvakakwana kwakabatanidzwa nengozi yakaderedzwa yechirwere chemwoyo, chirwere cheshuga cherudzi rwechipiri, uye mamwe marudzi egomarara.
Mimwe mienzaniso yezviyo zvakakwana inosanganisira mupunga webrown, quinoa, chingwa chegorosi uye pasta, uye oatmeal. Pakusarudza zviyo, tsvaga zvigadzirwa zvinonyora tsanga yakazara sechinhu chekutanga, uye edza kudya zvinokwana zvitatu zvezviyo pazuva.
Simba reMichero nemiriwo
Zvibereko nemiriwo zvakazara mavhitamini, zvicherwa, uye fiber, zvichiita kuti zvive chikamu chakakosha chekudya kune hutano. Kudya michero yakasiyana-siyana nemiriwo kunogona kubatsira kuderedza njodzi yezvirwere zvisingaperi zvakadai sehosha yemwoyo, sitiroko, uye mamwe marudzi egomarara.
Paunenge uchisarudza michero nemiriwo, tarisa kune akasiyana mavara kuti uve nechokwadi chekuti uri kuwana huwandu hwezvinovaka muviri. Miti ine mashizha akasviba, senge sipinashi nekare, inonyanya kudya-dense, sezvakaita mabriji, michero yecitrus, uye miriwo yecruciferous senge broccoli necauliflower.
MaProteins akaonda: Zvivharo zvekuvaka kune Utano
Puroteni yakakosha pakuvaka nekugadzirisa matishu mumuviri, pamwe nekuchengetedza mapfupa akasimba uye tsandanyama. Zvisinei, haasi mapuroteni ose anosikwa akaenzana - kusarudza mapuroteni akaonda pamusoro pemafuta ane mafuta anogona kubatsira kuderedza dambudziko rechirwere chemwoyo nezvimwe zvirwere zvisingaperi.
Nzvimbo dzakanaka dzeprotein yakaonda dzinosanganisira huku uye turkey zamu, hove, tofu, uye nyemba sebhinzi nenyemba. Zvakakosha kudya zvakasiyana-siyana zveprotein kuti uve nechokwadi chokuti uri kuwana amino acids anodiwa.
Mafuta Ane Utano: Mafuta Aunofanira Kudya
Kunyange zvazvo zvakakosha kudzikamisa kudya kwedu kwemafuta akazara uye anoshandiswa, kune mamwe mafuta ane utano atinofanira kunge tichibatanidza muzvokudya zvedu. Izvi zvinosanganisira monounsaturated uye polyunsaturated mafuta, ayo anogona kubatsira kuvandudza cholesterol mazinga uye kuderedza njodzi yechirwere chemoyo.
Nzvimbo dzakanaka dzemafuta ane hutano dzinosanganisira nzungu, mhodzi, avocado, uye hove dzine mafuta sesalmon ne tuna. Izvo zvakakosha kuti usarudze mafuta asina kuzara pane akazara uye trans mafuta pese pazvinogoneka.
Dairy: Imarii Yakakwana?
Zvigadzirwa zvemukaka ndizvo zvakakosha zve calcium, iyo yakakosha kumapfupa akasimba nemeno. Zvakadaro, zvakakosha kuti usarudze zvigadzirwa zvemukaka zvakaderera-mafuta kana mafuta kuti tidzikisire madyiro edu emafuta akazara.
Nzvimbo dzakanaka dzemukaka wakaderera-mafuta dzinosanganisira mukaka, yogati, uye chizi. Vavarira kudyiwa katatu kwemukaka usina mafuta mashoma pazuva kuti uve nechokwadi chekuti uri kuwana calcium yakakwana.
Chokwadi Chinotapira NezveShuga uye Zvinotapira
Kunyange zvazvo shuga inogona kuva inonaka yekuwedzera kune kudya kwedu, kudya zvakanyanya kunogona kuva nemigumisiro yakaipa yehutano. Kuwedzerwa shuga kwekudya kwakabatanidzwa nengozi yekuwedzera yekufutisa, rudzi rwe 2 chirwere cheshuga, uye chirwere chemwoyo.
Paunosarudza zvinotapira, edza kusarudza zvinotapira zvechisikigo seuchi kana sirasi yemepu panzvimbo yeshuga dzakagadzirwa. Zvakakoshawo kudzikamisa manwiro atinoita shuga sesoda nemuto.
Mhedziso: Kuisa Zvose Pamwe Chete
Kudya kunovaka muviri kune zvese zvine mwero uye zvakasiyana. Nekuisa zviyo zvakakwana, michero nemiriwo, mapuroteni akaonda, mafuta ane hutano, uye mukaka wakaderera-mafuta mukudya kwedu, tinogona kuve nechokwadi kuti tiri kuwana zvinovaka muviri zvatinoda kuchengetedza hutano hwakanaka. Zvakakoshawo kudzikamisa madyiro atinoita mafuta akazara uye anochinja-chinja, shuga yakagayiwa, uye zvinwiwa zvine shuga, uye kusarudza zvekudya zvechisikigo, zvinovaka muviri pose pazvinogoneka.
