Zvokudya zvakakosha zvinokupa simba panguva yekutsanya

Zvokudya zvakakosha zvinokupa simba panguva yekutsanya

Nyanzvi dzezvokudya zvinovaka muviri dzinosimbisa kuti zvokudya zvakapfuma mumakhahydrates akaoma uye mapuroteni ndiyo sarudzo dzakanakisisa dzesimba zuva rose, nokuti chinangwa ndechekuchengetedza shuga yeropa uye kudzivisa iyo yakanyanyisa yakakwirira uye yakaderera inoita kuti munhu anzwe nzara uye apera simba. Nokudaro, zvinokwanisika kutsungirira pakudya zvokudya izvi zvine simba zvinopa muviri simba zuva rose, maererano nezvakadhindwa ne "Idya Izvi Kwete Izvo" webhusaiti.

1. Salmon

Nutritionist Rima Kleiner anokurudzira kudya salmon, iyo inoonekwa seimwe yezvokudya zvinofarirwa kuwedzera simba nekuti ine zvakawanda zvinovaka muviri uye inobatsira kune zvakawanda zvakanaka zvehutano, kusanganisira huwandu hwesimba, nekuda kwe "B" mavhitamini, kunyanya "B12", ayo Simba uye kurwisa kuneta zvakasununguka, uye salmon ndeimwe yezvishoma zvinyorwa zvevhitamini D, izvo zvinogona kubatsira kurwisa kuneta, zvichiita kuti unzwe wakasimba.

2. Mupunga webrown

Nyanzvi munyaya dzechikafu, Frieda Hargo, anoti mupunga webrown, unove musanganiswa wemhando dzakasiyana-siyana, chikafu chikuru kana munhu achinetseka nekuderera kwesimba, nekuti ane manganese, chicherwa chinobatsira kuti muviri uburitse simba kubva kumacarbohydrates nemapuroteni aunodya. , izvo zvinoita kuti inzwe simba kwenguva yakareba.

3. Avocado

Nutritionist Helisi Amer anokurudzira kudya maavocados nokuti azere nefiber uye mafuta ane utano, ayo ose anogayiwa zvishoma nezvishoma kupfuura macarbohydrates ari nyore, uye anopa simba rakasimba.

4. Sipinachi

Dr. Hargo akaratidza kuti sipinashi yakafuma mune iron, uye inofanirwa kana munhu achida kuwedzera kwesimba, nokuti kushayikwa kwesimbi mumuviri kunogona kuderedza kuyerera kweokisijeni kuuropi, izvo zvinoita kuti munhu anzwe aneta, uye kuti udzivise simba risina simba, wedzera imwe sipinashi pakudya kana inogona Chigadzirwa muchero smoothie.

5. Bhinzi nebhinzi

Muzvinafundo Ashvini Mashru anokurudzira fava bhinzi nebhinzi dzakaomeswa nekuti dzine faibha yakawanda, inodzikamisa shuga yemuropa. Anoti: Kupindura kwe insulin yakawanda kune zvekudya kunogona kutungamirira kushuga yeropa shoma, kuderera uku kunotungamirira kuneta uye kurasikirwa kwesimba, "Soluble fiber inowedzera nguva yekufambisa mumatumbu, nokudaro kuderedza kugaya uye kutora nguva uye zvichiita kuti munhu anzwe kuzara. kwenguva yakareba. "

6. Nyemba

Uye Purofesa Diana Coy Castellanos anotenda kuti chimwe chezvikonzero zvinowanzokonzera kuneta zvine chekuita nekudya isimbi inoshaya anemia, iyo iron yakakosha pakugadzira masero matsvuku eropa anotakura okisijeni mumuviri wese, uye iron inobatsirawo muviri kuburitsa simba, kana isina kukwana. Kubva musimbi, munhu anogona kunzwa kuneta uye kupera simba.

7. Mazai

Dr. Courtney Ferreira, nyanzvi yezvekudya zvakanyoreswa kuti: “Mazai, kunyanya zai rose kusanganisira yolk, ndiyo nzira yakanakisisa pazvokudya zvinopa simba.” Kudya zai rakabikwa kunopa simba risingaperi, uye mapuroteni nemafuta ane utano ari mumazai anobatsira kuchengetedza. yakagadzikana mazinga eshuga.

8. mbambaira

Dr. Amer anotaura nezvembatatisi, nokuti “chimwe chezvokudya zvinopa simba renguva dzose nokuti ine fiber uye makabhohaidhiretsi akaoma kunzwisisa, kuwedzera kune mavhitamini A neC, ayo anowedzerawo kurwisa utachiona.”

9. Almond uye walnuts

“Maarumondi anopa simba, sezvo akazara neprotein, faibha, uye mafuta ane utano, uye anopa kunzwa kuguta nekuti ane zvicherwa nemavhitamini akaita semanganese, mhangura, riboflavin, uye magnesium inobatsira kutsigira simba. kugadzirwa,” anodaro Jane Flachbart, nyanzvi yezvokudya.

Nepo nyanzvi yezvokudya Lauren Manganiello achirayira kudya mawalnuts, nokuti ndeimwe yemhando dzenzungu dzakapfuma mu“omega-3 fatty acids dzinopa kunzwa kuguta uye kuita basa panguva imwe chete.”

10. Hummus

Dr. Chelsea Elkin, nyanzvi yezvokudya, anotaura kuti kudya “hafu yekapu yepizi kunopa muviri magiramu 15 eprotein, pamwe chete nemafuta anonzi monounsaturated anokosha pautano hwemwoyo. Chickpeas dzinogona kuwedzerwa kusalad, uye dzapedza kugochwa dzinogona kutsiva zvimedu zvechingwa zvakakangwa kuti zvibatsirwe uye zviomerwe.”

11. Tuna uye zviyo zvegorosi

“Kunyange zvazvo zvakakosha kudya ma<em>carbohydrates ari nyore, ari nyore kugaya, munhu angada kuwedzera ma<em>protein nemafuta mashoma, izvo zvinoita kuti shuga yomuropa isadonha nokukurumidza,” anodaro nyanzvi yezvokudya Rebecca Lewis.

12. Cottage cheese

"Imwe kapu yekottage cheese ine 25 gramu yeprotein, uye chidzidzo chakabudiswa mumagazini Appetite chinoratidza kuti migumisiro ye satiating yekottage cheese yakafanana nemigumisiro inogutsa yemazai," anodaro Dr. Elkin.

13. Yoguti yechiGiriki

Dr. Elkin anowedzera kuti yogurt yechiGiriki inopa simba, sezvo ine 18 gramu yeproteine ​​pa 6-ounce inoshumira, ichicherechedza kuti kuwedzera michero itsva pamusoro uye chipunu chemaarumondi akachekwa inoita kuti ive snack yakakura uye snack, pamwe chete inopa calcium kubatsira. simbisa mapfupa.

14. High-fiber cereal nemukaka

Dr. Andy de Santis anotsanangura kuti kana zviyo zvakapfuma mu<em>fiber, zvakadai se<em>bran cereal, zvabatanidzwa neprotein yakadai somukaka, simba rinoramba riripo rinowanikwa, “nokuti zvine fiber uye makabhohaidhiretsi, izvo zvinogayiwa zvishoma nezvishoma, zvichiita kuti munhu anzwe kuguta. kwenguva refu uku uchigovera zvinodikanwa.” madikanwa nokuda kwendangariro nomuviri.”

15. Chingwa chegorosi rose ne ricotta

Zvakare, nyanzvi yezvokudya Judy Shiri inopa imwe sarudzo inobatanidza mapuroteni nefiber kuti zvizare kwenguva yakareba, zvinova kudya chingwa chegorosi chakafukidzwa nericotta cheese nejamu kana muchero wakachekwa, achitaura kuti “hafu yekapu ricotta ine magiramu gumi nemana emapuroteni, Iyo fiber inobva muchingwa chegorosi iri kuzadza uye inoita kuti shuga yeropa irambe yakasimba.

16. Cheese neapuro

Kana ari nyanzvi yezvokudya zvinovaka muviri Michelle Stewart, anotenda kuti musanganiswa weprotein unogona kuwanikwa kubva cheese, fiber uye makhahydrates kubva kumaapuro, pamwe nemukana wekuwedzera michero yakawanda, miriwo, zviyo zvakakwana, nzungu uye mhodzi dzinopa muviri zvido zvayo zvevhithamini, mineral, phytonutrients uye fiber.

17. Rice keke ine sliced ​​​​turkey

Dr. Stewart vanokurudzirawo kubatanidza mapuroteni nemakabhohaidhiretsi kuchengetedza simba muzuva rose, nekudya makeke emupunga ebrown akaiswa turkey.

18. Watermelon nemavise

Nezvemichero, Dr. Manganiello vanokurudzira kudya “mavise nemavise nekuti zvine mvura yakawanda (inenge 90%), izvo zvinogona kubatsira kuti usanzwa nyota kwenguva refu, izvo zvinoderedza kuneta uye kupera simba.

19. Banana

“Mabhanana akanaka kana munhu achida kuwedzerwa simba, sezvo akaumbwa nemhando nhatu dzeshuga (fructose, glucose, sucrose) dzinopinda muropa nekumhanya kwakasiyana, izvo zvinoreva kuti munhu anowana nekukurumidza. kuwedzera simba uye kusazotambura gare gare nokuneta,” anodaro Dr. Hargo.” Simba shoma nokuti sucrose ichaita kuti mwero weropa urambe wakadzikama.”

20. Dark Chocolate

Dr. Elkin anopedzisa zano racho, achiti chokoreti inogona kudyiwa kuti uwane simba rakakwana zuva rose, chero bedzi “sarudza chokoreti yakasviba ine cocoa inokwana 75% kana kupfuura, sezvo izvi zvichiratidza kuwanda kweflavanols.”

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