Mishonga mune zvimwe Zvokudya Zvitsva Zvakave Zvakaonekwa Kuti Zvingakubatsira Kurambidza Uremu
Heano 4 mazano akajeka uye akajeka ani naani anogona kuwedzera pane chirongwa chekureruka kwekureruka kunatsiridza mhinduro dzako zvichienderana nekuwanikwa kunonakidza kutsva munyika yenyanzvi yezvokudya.
Zvidzidzo zvinoratidza kuti mamwe masanganiswa anowanika muzvitsva zvitsva zvechokwadi anobatsira iwe kuora muviri. Nokudaro kukanganwa mapiritsi nemafuta uye zvimedu uye kutanga kutapudza uremu mune hutano hwakanaka, hwepanyama, hunonzwisisa uye hwechokwadi hunoshanda.
Pano iwe unodzidza pamusoro pezvipukanana izvi zvepanyama, zvibereko zvipi uye zvigogisi zvinowedzera zvakanyanya, uye juice uye smoothie mapeji anounza muto wakawanda kwazvo.
Chakavanzika
Zvokudya zvinopfuura zvakanyanya muzvibereko nemiriwo zvakadai seMediterranean Diet zvave zvichisimbiswa nguva nenguva kwete kungova noutano hwakanaka chete asiwo hunobudirira pakukura kwekurema.
Asi kwete zvibereko zvose uye veggies zvakanaka kuti ureruke. Dzivisa miriwo yakasviba yakaita sezviyo, peas uye mbatatisi, uye michero inotapira yakawanda seyangeni, bhanana, apricots, cherries, mazambiringa, mangoes, pineapple uye mapeari.
Zvibereko uye zvipembenene zvakakosha pakurasikirwa nekurema ndezviya izvo zvakaderera pane glycemic index uye yakakwirira mufiber sezvakaita soy, berries, aples, cruciferous veggies (cauliflower, kale, kabichi uye broccoli) uye pepper.
Ndezvipi Makumi
Zvine mishonga inowanikwa mune zvimwe zvekudya zvakabatanidzwa pakurema.
Yokutanga iine enzyme inonzi AMPK. Tinowana zvikwata zvakakwirira zvechikamu ichi mu blueberries, mazambiringa, mazai ega uye pepa cayenne. AMPK inokurudzira metabolism yako inoguma mune mamwe makoriri akapiswa uye kuwedzera kurasikirwa.
Yechipiri chikamu is resveratrol iyo inowanikwa mucheka re blueberries uye mazambiringa matsvuku. Resveratrol ndiyo inonyanya kutsvaga tsvakurudzo. Mune zvidzidzo zvezvipfuwo izvi zvinowanika zvakawanikwa zvichideredza kukura kwemafupa emafuta.
Imwe inonzi nootkatone. Izvi zvinowanikwa nepamusoro pezvikamu zvemurapefruit.
Izvo zvakawanikwa kuwedzera chiito chemafuta anopisa enzyme AMPK yataurwa pamusoro, uye se resveratrol inoderedza maronda emafuta mumakadzi ekuongorora.
Pakupedzisira, capsaicin, iyo inowanikwa mupper pepayenne, yakaratidza kuti inowedzera kuparara kwemafuta, uye inogonawo kukurudzira AMPK.
The Fiber Connection
Fibheti chinhu chinonyanya kukosha mune chero kurasikirwa kwese kuora kwemaitiro nokuti kunoita kuti tinzwe takakwana uye tibatsire chirwere chekudya nekuchichenesa uye nekudzikisa kuvhiringidzika.
Muchero wemafuta, blueberries, raspberries, strawberries, maapuro uye bhisipiro bell zvose zvakanyanya kwazvo mufiber, kuvhara mazita e fiber-rich foods.
Best Recipes
Heano mazvikamu zvandinoda zvikuru zvezviyero zvinorasikirwa nemichero nemiriwo mumuchero unonaka uye smoothee mapepa pasina kana akawedzerwa
"Apple Spice"
- 2 Aples
- 1/4 Mapapiro
- 2-3 asiya Kale
- Dash yeCayenne Pepper
- Nokuda kweti-smoothie inonaka-yakawedzera makapu 1-2 eSoy Milk
"Bhabheri Bhabheri"
- 1 cup Blueberries
- 1 Apple
- 1 Bell Pepper
- Dash weCayenne pepper
- Nokuda kweSweetothie inonaka inowedzera 1-2 makapu eSoy Milk
Ita mapepa ako ega pamwe nekubatanidzwa kwezvinhu izvi zvakakosha kurasikirwa zvigadzirwa.
Yeuka kuti kurasikirwa kwehutano uye hunobudirira hakusi kwezvokudya chete - sanganisira maitiro akanaka uye kurara kwekubudirira.