Emma Miller
Kuderedza uremu, kubvisa kuzvimba, uye kurara zvakanaka. Zvimwe zvinwiwa zvichakubatsira kubata nemaitiro aya. Kwenguva refu, nyanzvi dzoutano dzakabvumirana kuti tinofanira kuganhurira zvatinodya kumaawa mashoma tisati tarara. Kudya kana kunwa usati warara kuchawedzera mamwe macalorie uye kuwedzera njodzi yechirwere chemoyo uye chirwere cheshuga.
Kunyange zvazvo izvi zvingava zvechokwadi kana iwe uchidya zvakawanda nguva pfupi usati waenda kunorara, vatsvakurudzi vakawana zvino kuti kudya zviduku zvezvimwe zvokudya (zvakadai seprotein) zvinogona kuva nemafungiro akanaka ehutano asati avata. Nokudaro, mhinduro kumubvunzo wezvinofanira kunwa usati warara kuti urare zvakanaka zviri nyore.
Saizvozvowo, kunwa chinwiwa chinozorodza usati warara haisi tsika yekuzorora yekurara chete, asi inogonawo kuvandudza kurara kwako uye kunyange kukubatsira kuderedza uremu - zvichienderana nezvaunonwa.
Greek yogurt protein inodedera
Sezvataurwa pamusoro apa, kutora mapuroteni usati warara, kunyanya kana iwe wakambodzidzira, kunobatsira kukurudzira kugadziriswa kwemhasuru (muscle protein synthesis) panguva yekurara. Iyo yakawanda tsandanyama yaunayo, iyo yakawanda macalorie muviri wako kupisa.
Zvigadzirwa zvemukaka ndizvo zvinonyanya kukosha zveprotein, kunyanya kuvana.
Mukaka (unodziya kana kutonhora) une calcium uye tryptophan, iyo inovandudza kunaka kwekurara. Mukaka unewo marudzi maviri emapuroteni emukaka - whey uye casein. Zvinozivikanwa kuti vanovaka muviri vanodya whey protein mushure mekudzidziswa nekuti inokurumidza kuvaka tsandanyama. Zvisinei, casein protein ipuroteni inononoka-kusunungurwa iri nani pakuvaka tsandanyama munguva refu.
Nzvimbo yakanaka yekasein ndiyo yogati yechiGiriki. Yoguti yechiGiriki inozununguka panguva yekurara ine dhamu ine hutano yeprotein ye casein inopa huwandu hwakatsiga hwemaamino acids ekupora tsandanyama. Mukuwedzera, kuzunungusa yogurt kunogona kuva chinwiwa chinonaka chinozorodza usati warara.
Chamomile tii
Chamomile inonyatsozivikanwa sedative, kunyange yakapfava. (Kutaura zvazviri, chamomile yakanyorwa semishonga yepamutemo mu pharmacopeias yenyika 26, kusanganisira Germany, Belgium, France, uye United Kingdom.) Inowedzera chiyero cheglycine mumuviri, neurotransmitter inozorodza tsinga uye inokonzera hope. . Mukuwedzera, chamomile yakanaka kune indigestion. Saka, gagi inodziya ye chamomile tii yakanakira kuzorora usati warara.
Chamomile inobatanidzawo nekuvandudzwa kweglucose kutonga uye kuora muviri. Vatsvagiri vaona makomisheni mana muchamomile ayo pamwe chete anogona kuenzanisa carbohydrate digestion uye shuga absorption.
Waini tsvuku
Resveratrol, inozivikanwa antioxidant muwaini tsvuku, inogona kushandura yakawandisa chena mafuta mumuviri kuita inoshanda beige mafuta anopisa simba. Asi ndiani anoda "beige mafuta"?
Vatsvakurudzi vave vachitenda kwenguva refu kuti kune marudzi maviri chete emafuta mumuviri: mafuta machena, apo lipids inochengetwa sesimba, uye mafuta ebrown, ayo anopisa lipids kuti abudise kupisa. Masayendisiti kubva ipapo akawana beige mafuta, iyo inoumbwa kubva muchena mafuta asi inogona kupisa simba rakafanana nemafuta ebrown. Resveratrol inogona kuwedzera kushandurwa kwemafuta machena kune beige mafuta; pamwero wepamusoro, unogona kudzivirira kufutisa.
Resveratrol chinhu chinongoitika chinowanikwa mumazambiringa matsvuku, blueberries, sitirobheri, raspberries, uye maapuro. Resveratrol ingori imwe yehuwandu hwema antioxidants anogadzirwa nemichero iyi. Aya makomisheni anowedzera oxidation ye beige mafuta uye kupisa yakawandisa sekupisa kwemuviri.
Rimwe girasi rewaini tsvuku musati mavata richakubatsirawo kuti uzorore. Usangozviwanza - doro rinodarika magirazi maviri rinogona kukanganisa kurara kwako.
Kefir
Kefir yakapfuma muprobiotic mabhakitiriya uye inzvimbo yakanaka yecalcium. Kefir ine tart, inopinza flavour yakafanana neyoghurt, asi ine mvura yakawanda isingachinjiki kupfuura yogati, saka inofanana nekunwa.
Vatsvagiri vakaratidza kuti iyo probiotics mukefir inogona kuenzanisa gut microbiota, iyo inhibits lipogenesis uye inosimudzira fatty acid oxidation. Izvi, zvakare, zvinogona kuderedza uremu hwemuviri uye kudzivirira kufutisa.
Soy-based protein inodedera
Kana kefir kana yeGreek yoghurt isiri yekuravira kwako - semuenzaniso, kana iwe usingashiviriri lactose kana uchitevera kudya kwevegan - kana iwe uchingoda kusiyanisa kudya kwako zvishoma, soya-based protein shake inogona kurongedza protein punch uye zvakare. kukubatsira kuderedza uremu. Vatsvakurudzi vakaratidza kuti soy protein inobatsira semamwe marudzi eprotein sechikamu chepurogiramu yekuderedza uremu.
Mukuwedzera, soy yakanyatso dzidza nokuda kwehutano hwemoyo. Vamwe vatsvakurudzi vakaratidza kuti soy ine iyi cardioprotective effect nekuderedza mafuta emuviri. Mune imwe ongororo yekurasikirwa uremu, vaongorori vakaratidza kuti soya zvigadzirwa panzvimbo yezvimwe zvikafu zvakaderedza uremu hwemuviri uye njodzi yeCardiometabolic pasina kurasikirwa kwekuita kwemuviri kana simba.
Soya bhinzi dzakapfumawo muamino acids, kwete diki zvayo inonzi tryptophan, inokubatsira kurara.
Mvura
Dambudziko chete nezvese zvinwiwa zvakanyorwa pamusoro nderekuti zvese zvine kanenge mamwe makorikori. Mvura, kune rumwe rutivi, ine zero macalorie, ayo anoipa mukana pane chero chimwe chinwiwa mukuderedza kudya kwekoriori.
Mukuwedzera, kunwa mvura yakawanda kunobatanidzwa nekurara kwekudzorera uye kushomeka kwemasikati. "Izvi zvigumisiro zvinoratidza kuti kunwa mvura yakawanda, iyo mufambiro unobatanidzwa nehuwandu hwehutano hunobatsira, inogonawo kubatanidzwa nekurara kwakanaka," vakanyora vatsvakurudzi mu Journal of Sleep Research, avo vakadzidza kubatana pakati pezvokudya zvinovaka muviri uye zviratidzo zvekurara.
Zvechokwadi, kunwa chero chinwiwa musati mavata ndiko kuenzana pakati pengozi uye kubatsirwa - unogona kuwana zvikomborero zvehutano, asi kana ukanwa zvakanyanya, unoisa pangozi kumuka ne edema.
Inwa kuitira edema
Chii chokunwa mangwanani kuti usazvimba? Kwete chete cranberry juice kana jisi yemichero, asiwo decoction yemashizha eberry yakanaka pakubvisa mvura yakawandisa. Zvakakosha kugadzirira chinwiwa chemichero pasina shuga - 1 g ye-carbohydrates iri nyore inochengetedza 4 g yemvura. Mashizha anogona kubikwa setii yenguva dzose.
