Heino "Harvard" kudya kwekurapa zvirwere zvisingaperi

Heino "Harvard" kudya kwekurapa zvirwere zvisingaperi

Muna 2011, nyanzvi dzekudya kweHarvard dzakagadzira chirongwa chekudya chehutano hwakanyanya.

Panyaya iyi, Lillian Cheung, Mudzidzisi wezvokudya zvinovaka muviri paHarvard Medical School, anoti: “Nezvezvirwere zvikuru zvisingaperi zvakadai sokudzivirira hosha yemwoyo, marudzi akasiyana-siyana ekenza uye chirwere cheshuga chorudzi rwechipiri, nzira yeHarvard yezvokudya ichabatsira kudzivirira kubatwa nehosha idzi dzinozivikanwa navose muAmerica nepasi rose.”

Harvard kudya

Iyo Harvard Diet inogona kushandiswa segwara re "kugadzirira zvine hutano, kudya kwakaringana," sezvo inoisa pamberi miriwo nemichero kwehafu yekudya kwega kwega uye inowedzera imwe hafu nemhodzi uye mapuroteni ane hutano.

Heino kupatsanurwa kwakazara kwekugadzira ndiro ine hutano, maererano nemirairo yeHarvard nutritionist nyanzvi, apo hafu yeplate yakatsaurirwa kumiriwo nemichero, nepo imwe hafu yakakamurwa pakati peprotein ine hutano uye zviyo zvakakwana:

1. Miriwo nemichero

Kudya kweHarvard kunosanganisira kupa hafu yendiro mukudya kwakawanda kune miriwo uye michero, nechinangwa chekuti miriwo inofanirwa kunge inopfuura zvishoma pane muchero.

Iwe unofanirwa kuyeuka kuti pakudya uku, "mbatatisi haisi yemuriwo," anodaro Cheung, achiona kuti maitiro avo anenge akafanana nemacarbohydrates akacheneswa, uye anowedzera shuga yeropa.

Nyanzvi yezvokudya inorayirawo kudya michero yakazara, kunyanya, kupfuura majusi.

2. Zviyo zvose

Iyo Harvard Diet inokurudzira kudya chikamu chimwe muzvina chehupfu hwako kubva pazviyo zvese, uye kudzivirira zviyo zvakanatswa.

Zvimwe zvezviyo zvekudya ndezvi:
• Oats
• Quinoa
• bhari
Gorosi rose (kusanganisira chingwa chegorosi uye pasta)
Brown mupunga

3. Mapuroteni ane utano

Zviri mukati mekudya kweHarvard chikafu zvinosanganisira mamwe mapuroteni ane hutano, asingapfuure chikamu chimwe muzvina chehuwandu hwekudya, sezvinotevera:
• hove
• huku
• Bhinzi
• Nzungu
• madhadha

Munhu anofanira kuvavarira kuderedza kudyiwa kwenyama tsvuku uye kudzivirira nyama yakagayiwa zvakanyanya sezvinobvira.

4. Bika nemafuta ane hutano (nemwero)

Kuti udzivise kudya mafuta asina kunaka, zvinokurudzirwa kuti usabika nemafuta mashoma ehydrogenated semamwe mafuta emiriwo.
Zvinokurudzirwa kushandisa sarudzo dzine hutano dzakadai se:
• mafuta omuorivhi
• Soy mafuta
• Mafuta ezviyo zvezviyo
• mafuta ezuva

5. Mvura, tii nekofi pachinzvimbo chemukaka

“Kwemakore, zvaikurudzirwa kunwa makapu matatu emukaka zuva rega rega,” anodaro Cheung, achinyevera kuti vamwe vangave vasingashiviriri lactose, saka kwakanakisisa “kunwa mvura, tii kana kuti kofi.”

Kudya kweHarvard kunokurudzira kuchinjanisa mvura, tii nekofi kuti zvibatane nekudya, kunyanya neshuga shoma kana kuti isina.

Nyanzvi dzeHarvard dzinokurudzirawo kudzikisira kudyiwa kwemukaka uye zvigadzirwa zvemukaka kune imwe sevhisi pazuva uye muto kune imwechete kapu pazuva. Zvinwiwa zvine shuga zvinofanira kudziviswa zvachose kana zvichibvira.

6. Kuita muviri

Chinoita kuti kudya kweHarvard kuve kunokosha, Cheung anotsanangura kudaro, ndechokuti kunosanganisira “kuita hafu yeawa pazuva, kana kanenge kashanu pavhiki, mukurovedza muviri kwakasimba.

Cheung anoti munhu wose rimwe zuva achachembera, saka munhu anofanira kushandira kuumba tsika dzakanaka achiri mudiki kuitira kuti dzive tsika nemagariro emunhu, nekuramba achidzidzira kufamba nekusimba kwemuviri, uye kuti asave asina chaanoswera achiita.

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