Sezvo uropi hunotora zvinovaka muviri kubva muchikafu chatinodya, hazvishamise kuti Kudya kunoonekwa sechinhu chakakosha kwazvo kana zvasvika pakubudirira kana kukundikana muzvidzidzo.
Zvimwe zvekudya zvinogona kuvandudza mashandiro ehuropisenge ndangariro uye kuisa pfungwa. Zvakanyanya basa rinodiwa pakudzidza. Kune rimwe divi, vamwe vanogona kuve nemhedzisiro inopesana.
Kudya chikafu chine mafuta akazara uye chakakwira paiyo glycemic index (chikafu chinokonzera spikes muropa shuga) kunogona kudzora ndangariro uye nehunyanzvi hwekucherechedza. Fast menyu mamenu muenzaniso wakanaka wezvikafu zvekudzivirira kuita kuti zvikamu zvekudzidza zvibudirire.
Zvikafu zvinobatsira zvehuropi
Kuti unakidzwe nimble brain mune zvidzidzo iwe unofanirwa kuisa pamberi pekudya kutsva uye kudzivirira chikafu chakagadziriswa. Asi zvimwe zvikafu zvitsva zvinomiririra zvakwakanakira kupfuura zvimwe zvese, senge zvinotevera.
Salimoni
Salmon (nehove dzose dzakakora kazhinji) inzvimbo yakanaka kwazvo ye omega 3 fatty acids EPA uye DHA. Zvese izvi zvakakosha kumabasa ehuropi. Kune zvidzidzo zvinobatanidza kudya kwakapfuma mune aya mafuta acids ne pfungwa dzakapinza uye zvirinani bvunzo.
Egg
Mukuwedzera kune protein, mazai anopawo choline kuburikidza neyai yolk. Choline zvinovaka muviri izvo inobatsira kuvandudza nekuchengetedza ndangariro.
Mbeu dzese
Kuti uropi hushande zvakaringana, zvinodikanwa kuve nechokwadi chekugara kweglucose kuuropi. Nzira yakanakisa yekuita izvi ndeye kuburikidza nefayibha mune yakazara zviyo. Parizvino, pane nzira dzakawanda dzekuwedzera kudya kwako kwezviyo zvakakwana. Tsiva chingwa chena nechingwa chegorosi chakazara musangweji yemasikati ndomumwe wavo.
Avena
Kutenda hupfumi hwayo mune fiber, oats inochengetedza huropi kunyatsogadziriswa mukati menguva refu yekudzidza. Ichowo chitubu chakanaka chevhitamini E, mavitamini B, potasium uye zinc. Izvi zvinovaka muviri zvinobatsira huropi kuti hushande zvizere.
Bayas
Kune zvidzidzo zvakaratidza kuti sitirobheri nemablueberries zvinovandudza ndangariro, ndosaka iri rakanakisa chikafu boka rekufunda uye kunyanya kune bvunzo nguva.
Miriwo yakajeka
Tomato, mbatatisi, manhanga, karoti, sipinashi ... Miriwo ine mavara akasimba ndiwo manyuko akanakisa ema antioxidants. Nei ma antioxidants akakosha kudzidza? Nekuda kwekuti chengetedza maseru ehuropi akasimba uye akasimba.
Zvigadzirwa zvemukaka
Iri boka rechikafu rizere nemapuroteni nemaB mavitamini (akakosha kumatumbu ehuropi, maurotransmitter uye maenzyme). Mukaka uye yogati inoonekwa seyakakurumbira zvigadzirwa zvemukaka kudzidza nekuda kwedosi yayo yemapuroteni uye makabhohaidhiretsi (huropi hunodiwa sosi yesimba)
Nyama yakasendama
Mukutsinhana nemafuta mashoma, nyama dzakaonda dzinopa mbiri zvicherwa zvinodiwa kutarisisa uye ndangariro zvichiteerana: iron ne zinc. Vezvirimwa vanogona kuzvitsiva nebhinzi dema uye soy burger, chimwe cheicho chisiri-chemhuka chikafu chinopa simbi yakawanda. Kuti uwane zvakanyanyisa kubva musimbi yayo, sanganisa bhinzi nhema nematomatisi kana mhiripiri tsvuku. Sipinachi imwe sosi yakanaka yeicherwa iyi.
Hutano maitiro ehuropi
Uropi hunodya zvinovaka muviri mune zvatinodya, asi maitiro ane hutano anoitawo basa rakakosha mukuchengetedza nhengo iyi zvizere. Mupfungwa iyi usarasikirwa nemukana wekurovedza muviri. Kuenzanisa zvine mwero kwakaratidzirwa kuvandudza mamakisi evadzidzi.
Mimhanzi inovandudza ndangariro dzevadzidzi. Asi vechidiki havasi ivo chete vanogona kubatsirwa nehuropi kubva pazviri. Kudzidziswa kweMimhanzi kunogona kuwedzera kumhanya kwekupindura kwehuropi muvakuru.
Kurara zvishoma kana zvakawandisa kunoonekwa sechinhu mukukwegura kwepakutanga. Kuti uchengetedze hunyanzvi hwehuropi hwako muchimiro, kunyanya kusimbisa, iwe unoda maawa manomwe kusvika manomwe ekurara manheru ega ega.
Kutora nguva munzvimbo dzakasvibirira uye uchidzidzira kufungisisa Inogona kubatsira vadzidzi kuti vachengete kutarisisa kwavo kwakakwirira.
Matipi uye madiki ekudzidza
- Ita shuwa kuti iwe unogara uine mvura paruoko ku gara uine hydrated.
- Kana iwe uchifanira nomusoro nhamba huru yemafungiro, ukomberedze navo. Sei? Zvinyorwe pane zvinonamira uye unamatire munzvimbo dzinoonekera dzinove chikamu chehupenyu hwako hwezuva nezuva. Semuenzaniso, firiji, girazi rekugezera, iro dashboard remota yako ...
- Funga kushandura nharaunda yako kana iwe uchinzwa kuvharirwa zvakanyanya. Nzvimbo nyowani, ine mhedzisiro yayo yekuchinja kwenzvimbo, hwema uye kambani, inogona kukubatsira kuti utangezve uye urambe uchifambira mberi.
- Usayedzwe nechikafu chisina kudya. Bheja pane zvinwiwa zvine hutano (maabriji, maapuro, maamondi, nezvimwewo) kubatsira huropi hwako kuti hushande zvakakwana panguva yekudzidza