Dietology, zvinosuruvarisa, iri kure nemasayendisiti chaiwo: hapana nzira yekuderedza uremu, iyo inobatsira munhu wese-apo pachako nguva dzose ichange isingabvumirwi nemitemo. Nokudaro, pane imwe neimwe, iwe unofanirwa kuita mazano aunofunga kuti anofunga nezvezvinodikanwa uye zvido zveumwe munhu.
Negative caloric kukosha
Nyora ye "magic" yakadaro michina inowanzovhara celery. Zvadaro vouya kabichi, lettuce, radish, zucchini, pumpkin, turnips, rutabaga, eggplant, rhubarb, asparagus, turnips, ginger, leek, garlic. Asi tarisa mukati mefurafura yekoriori uye iwe uchaona kuti zvinhu izvi zvose zvine simba rinokosha. Ndezvipi zvaro zvekutaura kuti havatyi mufananidzo?
Kwete makoriji mumvura, yakasvibira uye yehutei chai, kofi (isina mukaka uye shuga). Zero makorikori anogona kuva mumucheka kana yakanyatsogadzirwa.Tora nhadzi yehuku (turkey), nyama inonda (nyama yechingwa yekubika) kana hove uye kubika muto. Zvadaro tora nyama kana hove, uye udururire muto muchando. Mushure memaawa mashomanana, bvisa mafuta echando uye kuoma. Vkustakomu broth inopiwa kuwedzerwa kwakabudiswa panguva yekubika, uye kune inenge isina mitsara yeakoriyumu emafuta emapuroteni.
Asi usakurumidza kugara pamucheka wekudya: nyama yemukaka inokurudzira chirwere chekudya, kuchiwedzera kudya. Simba rakasimba rinoshungurudza hurongwa hwemagetsi, izvo zvinogona kukonzera kusuruvara. Zvinopesana nezvirwere zveputsvo, chiropa, nduru, chikafu, dumbu uye duodenum.
Zvinotaridzika kuti zvakagadzirwa zvakanaka zvezvinhu zvinokonzera kuora muviri zvinowanika.Kutaura, haisi mhuka dzose dzinogona kupona "kudya" kwekudya, nokuti zvese izvi zvinodyiwa zvinoda kudyiwa chete muhupuka. Uye ivo vanofanira kuva chikonzero chekudya: kungowedzera kuwedzerwa kwechiri kune zvokudya zvinowanzoitwa, chishamiso chokuwana. Kudya kwemiti yakasvibiswa nehuwandu hwekakori wehuwandu hwakanaka chete kune vanodikanwa vemadiri vemazambiringa uye kwechinguva chiduku-kwevhiki imwe chete kusvika kwevhiki mbiri.
Chingwa chinoshatisa mufananidzo wacho
Mazhinji ekurasikirwa kwekutanga anotora chingwa, hapana chikonzero, chigadzirwa chacho chakanyanyisa mumakirori, uye mune chingwa chine mutsvuku kune imwezve munyu inogadzirisa mvura mumuviri. Kune rumwe rutivi, chingwa chiine mavhithamini akapfuma eboka B, phosphorus, magnesium uye iron. Ichi ndicho chimwe chezvinhu zvinokosha zvekudya zvezuva nezuva, izvo zvine zvakanaka satiating kukwanisa uye kuderera kushivirira. Nokudaro, nhasi kuramba kwechingwa - kunyange muzvokudya zvekuderedza uremu nevanodya dietiti hazvigamuchirwi. Zvisinei, chigadzirwa ichi chinokurudzirwa kuti chigadzire 100-150 g pazuva uye kupa zvinoshandiswa kune zviyo zvekudya uye marudzi ane bran.
Makaskiti uye tomate
Asi izvi hazvisi zvengano! Pane mimwe miriwo - uye matangi anoonekwa semutungamiri pakati pavo, ane enzyme chaiyo - ascorbinase, iyo inoparadza vitamini C. Kana ukaita saladi yemakuchere uye tomate, cucumber kabichi, makombikiti uye bell tsiritsi, makomini nemafuta, zvakagadzirwa ne vitamini C mundiro iyi zvakaderedzwa. Asi vanodya noutano vakadzidza pamusoro peizvi chete munguva yekupera kwezana remakore rechi20. Uye kwenguva refu zvisati zvaitika, mumakishikiti enyika dzakawanda munyika, salads nezvimwe zvokudya, kusanganisira mapukisi nemimwe miriwo, zvaivepo. Uye hapana, hapana dambudziko rehuwandu hwechirwere (chirwere chinosangana ne ascorbic inoshaya). Saka funga izvi, asi uzviitire pasina kushingaira.
Mbatata inobatsira
Starchy, iyo inoreva kuti inoshamisa inowedzera huwandu hwehuga, saka hazvina kunaka nazvo! Izvo zvinoshandawo kune mazambiringa, mabhanana, apricots akaomeswa uye mupunga: "cores" uye varwere vane hutachiona hwakakosha, uye vanhu vakawandisa vanopesana. Nezvirwere zvepfungwa zvakakomberedzwa nekupedzwa, zvigadzirwa zviri pamusoro zvichafanirwa kusiyiwa.
Zvibereko zvakakangwa zviri nani pane sweets
Kune rumwe rutivi, mumakungwa maomesti, mapapunyika, makomikoro akaomeswa (cherry, strawberry), pane zvimwe zvinhu zvakawanda zvinobatsira: fiber, potasium, magnesium Fructose kubva kune michero yakaomeswa inowedzerwa zvishoma nezvishoma kupfuura glucose kubva mumiti yakagadzirwa. Asi kana iwe uchienzanisa nekoriki yezvakagadzirwa nezvibereko zvakaomeswa uye chocolates, zvinowanzoitika kuti munyaya yekutanga hazvisi zvishoma.
Kubva ma macaroni hauna kusimbiswa
MuItaly, chiyero chevanhu vane uwandu hwehuwandu hwakanyanya kuderera kune dzimwe nyika dzeEurope. Asi izvi hazvifananidzi kuhutano hwe macaroni maererano netsika netsika dzekudya. Razionian Italians akagamuchira zita reMediterranean (vazhinji vari kuora muviri inonzi inozivikanwa seMediterranean), uye zvino yava kunzi imwe yehutano hwakanaka. Munyika ino, vanodya macaroni kubva kune zviyo zvegorosi pamwe nekuwedzera kwefiber. Izvo, zvechokwadi, zviri nani kudarika nguva dzose, asi haisi chishamiso chinobatsira kuchengetedza uremu. Vanhu vane kuwandisa, vachida kuwedzera pesa kune kudya, unoda kuzvisarudzira - kwete kukanganwa kuti kunyange zvakanakisisa zvakasiyana zvepasta zvine simba rekuita 350 kcal, kureva kuti, hazvifungidziki pasi-koriori. Nokudaro, kuisa pasta mune menyu yako inofadza kwete kakawanda kupfuura mazuva gumi nemaviri, uye inofanira kubikwa nenzira imwecheteyo seyetsika muItaly: zvishoma zvisingatauri, kuwedzera nemiriwo mitsva kana yakasvibiswa nemishonga, uye kwete nyama ine zvipembenene kana zvikamu zvakawanda zvechizi.
Mafuta asina kukwana ndiyo inonyanya kukosha
Vanodya noutano vanowanzotaura pamusoro pekubatsira kwemafuta asingabhadharwi e-sunflower, uye pakutengesa kunowanzocheneswa-sei? Mukutaura, mafuta asingaverengeki zvechokwadi anoshanda zvakanyanya, sezvo achichengetedza polyunsaturated mafuta acid, ayo panguva yekugadzirisa inoparadzwa. Asi tarisai, minda yezuva inowanzowanikwa pedyo nemigwagwa, ichikwira iyo yakazara. Pano iwe unofanira kuchenesa mafuta, kubvisa kusvibiswa kunokuvadza. Nenzira, mafuta anowanikwa kubva kune zvakasiyana-siyana - sunflower, maorivhi, chibage, firakisi, - ane shanduko yakasiyana yemafuta acids, saka haaiti, asi anowirirana. Paunenge uchigadzira ndiro, inofadza kushandisa imwe mafuta emafuta: shandura kana kusanganiswa.
Kudya nechepasi glycemic index inoshanda
Pakati pezvakakomba ndiyo yakakurumbira yezvokudya, iyo michina ine glycemic index (GI) yakabviswa. Pakutanga, GI yezvigadzirwa yakagadzirirwa pasi pemamiriro ekuedzwa: zvidzidzo zvakashandiswa pane chimwe chigadzirwa, saka vakayera huwandu hwe shuga uye insulin uye, zvichienderana nemigumisiro, vakapa ichi kana kuti GI kune chigadzirwa. Zvisinei, shure kweizvozvo yakazoitika kuti chikwata chinokanganisa chinogona kusiyana: somuenzaniso, karoti yakasvibira ine GI shoma, asi inokura kuti inotorwa kana kuvharwa. Majisi ezvibereko, akadhakwa vasati vadya, kuwedzera huwandu hweglucose kupfuura avo vanodhakwa mushure mokudya, kunyanya mushure mekudya zvine mishonga mitsva. Pakupedzisira, GI haisi nguva dzose inoratidza mararamiro ezvokudya: nyama yakawanda kana hove dzine GI yakadzika pamakorori anokosha. Kubudirira kwezvokudya kunokonzerwa zvikuru nemafungiro epfungwa: madzimai anotanga kutarisisa zvakakwana kudya (kudya kwemaawa matatu kusvika mana muzvikamu zviduku), ramba masapire nemiti yakagadzirwa semi-yakagadzirwa nokuda kwezvinhu zvakakomba zve-carbohydrate - miriwo, zviyo, zviyo.