Zvikafu zvitatu zvinoita kuti unzwe wakaguta

Zvikafu zvitatu zvinoita kuti unzwe wakaguta

Kunakidzwa nechikafu uye kunyangwe yakawanda ndiyo kiyi yekudya kune hutano kunyangwe munhu aine chinangwa chekudzikisa uremu, maererano nemushumo wakabudiswa neInsider.

Nutritionists vanoti kuderedza uremu hakufanirwe kunge kuri kuganhurira kudya, asi kuti kuwedzera sarudzo dzine hutano mukudya kunogona kuve nzira inoshanda uye kuwana mhedzisiro yakanaka pane kutema zvimwe zvekudya.

Kuti uderedze mafuta emuviri, unofanira kudya macalorie mashoma pane aunopisa semaekisesaizi uye kurovedza muviri, asi haufaniri kurega kudya, kubvisa macarbohydrates, kana kutsanya kwemaawa akawanda.

Vanodya vanopa zano rekutarisa pakuwana mapuroteni akakwana, fiber, uye chikafu chakazara kuitira kuti munhu anakirwe nekudya achiri kudzikisa huwandu hwemakoriyumu ekurasikirwa nekurema uye kuichengeta kure kwenguva refu.

1. Idya mapuroteni akawanda

Imwe nzira yekuita kuti kudya kuwedzere kugutsa uye kutsigira kuderedza uremu, anodaro nyanzvi yezvemitambo Angie Ashe, ndeyekusanganisira zvakasiyana-siyana zveprotein kuti zvibatsire kukuzadza.

"Satiety chinhu chikuru," Ashi akadaro. Kana chinangwa chiri simba retsandanyama uye munhu achida kuderedza mafuta, saka zvingave zvinobatsira kuwedzera kudya kwemafuta ane utano. "

Protein chinhu chakakosha macronutrient kuchengetedza matishu akadai semhasuru. Uchapupu hunoratidza kuti kuwana zvakakwana kunogona kukubatsira kuderedza uremu nekuchengetedza tsandanyama uye kuchengetedza metabolism yako yakasimba paunenge uchipisa mafuta.

Nekuda kwake, nyanzvi yezvekudya kwemitambo Nancy Clark akati huwandu hwakakodzera hweprotein kuvanhu vazhinji hunobva pakati pe1 kusvika ku2 magiramu eprotein pakirogiramu yehuremu hwemuviri, asi kudya mapuroteni akawanda kunogona kukonzeresa uremu kana mabhenefiti ekuvaka tsandanyama, saka Imwe. zvemashiripiti kiyi ine mwero mukudya kweprotein.

2. Zvokudya zvakapfuma mufiber

Imwe nzira yekudya zvakanyanya chikafu uye makorikori ndeyekuwedzera fiber, inova mhando yecarbohydrate inowanikwa mukudya senge legumes, michero, miriwo uye yakazara zviyo.

Uye faibha inononoka kugayiwa, izvo zvinogona kupa kunzwa kuguta mushure mekudya kutsigira kuderera kwehuremu. Inodyisawo mabhakitiriya anobatsira ari mudumbu rinozivikanwa segut microbiome, ayo akabatana nemabhenefiti akadai sehuremu hune hutano uye njodzi yakaderedzwa yechirwere.

Sekureva kwenyanzvi yezvekudya akanyoreswa Bianca Tamborello, kudya kwemafuta ane fiber yakawanda uye tuhwina zvinosanganisira oatmeal, bhinzi nhema rolls, crackers, uye ndiro yemupunga. IU.S. Food and Drug Administration inokurudzira kuti vanhu vakuru vadye magiramu makumi maviri nemasere efiber pazuva.

3. 90% miriwo uye zvokudya zvakakwana

Nutritionist Jacqueline London akati chikanganiso chimwe chete chinowanzoitika mukudya ndechekutarisa kurambidza chikafu kuti udzike uremu, izvo zvinogona kuita kuti munhu aite seakapenga, aine nzara, uye asingakwanise kuomerera kuhurongwa hwavo.

Nokudaro, anorayira kuisa mberi kwekuwedzera kudya kunovaka muviri kuti ave nechokwadi chokuti zvinovaka muviri zvinosangana, achicherechedza kuti kudya mimwe miriwo nemichero kunowana migumisiro inogutsa.

Sekureva kwaDr. Mark Hyman, chiremba wemhuri anorapa chikafu semushonga, nzvimbo yakanaka yekutanga ndeyekuzadza ruzhinji rwendiro yako nemiriwo isiri-starchy.

Vati kudya chikafu chakawanda kunogona kubatsira kumisa kana kuderedza kudyiwa kwechikafu chakagadzikiswa, izvo zvisina kudya kunovaka muviri uye zvine chekuita nehutano hwakasiyana-siyana hwakadai sechirwere chemoyo, gomarara uye kufutisa.

Nepo nyanzvi yezvekudya Georgie Fair akataura kuti kuronga chikafu kuitira kuti zvive nekudya kwakakwana kwakapfuma mune zvinovaka muviri kweanenge 90% yekudya kunosiya nzvimbo yasara mukoriori stock, iyo inogona kubatwa nayo nyore.

Fair akawedzera kuti munhu anofanirwa "kufunga nezvechikafu chaanonyanya kufarira uye nekuwana frequency yazvo, uye mune iyi kesi kunenge kuchine hutano hwekudya."

Maguy Farah's horoscope kufanotaura kwegore ra2023