Kuvhiringidza ndeimwe yemabuzzwwe makuru mumharapano yezvokurapa yakakwana, uye uchapupu huri kuwedzera kuti kupera kusingaperi kune mudzi wevakawanda, kana kwete, zvirwere zvinoreva. Vanhu vazhinji vanobatanidza kuvhiringidza nemamiriro ezvinhu akadai seArthritis neBS, asi isu tiri kuwedzera kusvika pakuziva kuti yakabatanawo nechirwere cheshuga, kuora muviri, chirwere chemwoyo, Alzheimer's uye kenza.
Vanhu veAmerica vari kurarama zvakanyanya uye zvakanyanya kusagadzikana kubva kune zvokudya zvavo zvepanyama, uye kudya kwedu kuri kuwedzera kuve nezvokudya zvakagadzirwa, shuga yakanyanyisa uye mafuta, uye zvokudya zvinogadziriswa.
Ichi chiyeuchidzo chekusagadzikana kusingaperi. Zvokudya zvinopesana nokuvhiringidza zvinogona kuita zviratidzo zvinyararire, uye kudzorera marwadzo pane zvakawanda zvehutano, pamwe nezvimwe zvinobatsira zvekuwedzera simba uye, pane dzimwe nguva, kuora kurasikirwa.
Basic Guidelines:
Michero Yakawanda Yakawanda Nemichero: Idya mapurisa 9 pazuva remukorori wekubika uye miriwo yakasvibirira, kusarudza kubva kumhuri imwe neimwe yemuvara uye kubva pamashizha ane mashizha. Idya zvikamu 2-4 zvezvibereko zvitsva, kusanganisira maapuro, mapeji, uye zvakawanda zvehukoro zve fiber uye antioxidants.
Yose Mbeu: Idya zvikamu zvitatu pazuva pazuva rejisi tsvuku, marlet, quinoa, amaranth, kana buckwheat (pamwe chete neboroji rose, kamut, spelled, uye oats kana gluten isiri nyaya). Zvishoma zvishoma mupunga weody, soba kana udon, pamwe chete nesita uye yeguten isina mahwanda inogona kudyiwa 2 kana katatu pavhiki. Hupfu yakabikwa haisi chikamu chekurwisa-kupisa .
Nyemba, Zvimiti, uye Zvipembenene Zvokugadzirwa Kwemichero : Chimwechete kana zviviri zvinoshandiswa zvehairi uye imwe inoshandiswa ye tofu, tempeh, edamame kana seitan (iyo inopera chete kana gluten inobvumira) pazuva.
Zvokudya Zvokudya Zvomugungwa: Salmon yePacific, sardines, anchovies, herring, uye dzimwe shellfish. Dzivisa purazi yakasimudzirwa salmon yeAlantic, uye utenge zvokudya zvegungwa zvakagadzirirwa kana zvakachengetwa nguva dzose kana zvichibvira.
Mamwe mapuroteni: Kana akaregererwa, 1-2 kushandiswa pavhiki yehupenyu, pasina mazai mazai; midziyo yemukaka yemakwai kana yembudzi; kana 1 kushumira kweenyama yakasikwa yakadai seganda isina ganda, turkey kana gwayana.
EFA uye Healthy Fats: Essential fatty acids ndiyo chinhu chinokosha chekudzorera kuputika, uye inogona kutorwa nenzira yakatsveneswa fish fish, krill mafuta, nyeredzi yemvura currant, borage, kana omega flax mafuta. Chimwe chiduku chine marimu uye / kana mbeu mazuva ose, kunyanya walnuts, frikisi, chia, hemp kana maarmond anobatsira. Mazamu eBrazil ane zvakawanda zve selenium (ingodya chete 2-3). Mafuta anogadzirwa (ayo akashandiswa muItaly kwemakore) akanaka kwazvo pakubika. Shandisa maorivhi, avocado, munyu, hazelnut, uye sesame mafuta ekupfekedza uye kunhu. Chengetedza avocado nemafuta emufriji sezvavanenge vachiita rancid nyore.Iyei mupfungwa kuti soy, chibage, canola, uye mafuta akabatanidzwa kazhinji zvinowanzogadziriswa uye zvinokonzera kupisa.
Zvokudya: Inwa yakawanda yakasvibiswa kana yakakwirira yepamusoro mvura, pamwe chete nehutete chai.
Utano Hwakanaka: Zvikamu zviduku zvemichero yakaoma, michero yemichero, michero kanten, kana mashoma mashoma echokoti yakasviba ndiyo nzira inogamuchirwa. Dry yakaoma inofanira kuva yehugori, isina kuchena uye isina kunyorera. Kana iwe ukadya chokoti, iva nechokwadi chokuti inogadzirwa uye inenge 70% yekodao.