Mabhenefiti ausingazive nezvekudya kudya kwemangwanani

Mabhenefiti ausingazive nezvekudya kudya kwemangwanani

Pakati penyanzvi idzi ndiJessica Crandall, chiremba wezvekudya akanyoreswa uye mutauriri weAcademy of Nutrition and Dietetics. "Nguva zhinji, vanhu vanofunga kuti vanoziva nezvekudya nekuti vari kudya," anodaro, "asi iwe unoda miviri mikuru yesainzi uye tsvakurudzo kuti uone izvo miviri yedu inoda chaizvo."

Uye tsvagiridzo inoratidza kuti pane zvikonzero zvakanaka zvekudya kwemangwanani.

• chikafu

Iyo yakakosha formula yekudya kwemangwanani: Pair macarbohydrates ane mapuroteni. Makabhohaidhiretsi anopa muviri wako uye uropi huni hunodiwa pazuva. Protein inokupa simba rekugara uye inokubatsira kuti unzwe wakaguta kusvika pakudya kwako kunotevera.

Inogona kunge iri nyore seti ye:

Zviyo zvakakwana kana chingwa checarb

Mukaka usina mafuta mashoma, yogati, kana chizi yeprotein

Muchero mutsva kana miriwo

Nzungu kana nyemba kune mamwe mapuroteni

Unofanira kudya usati warova gym? Sabrina Jo, mudzidzisi wega uye mutauriri weAmerican Council on Exercise, anoti kana uri werudzi rwunomuka uine nzara, edza kudya chikafu chekudya usati watanga maekisesaizi. Ichakubatsira iwe kuvandudza mashandiro ako uye kubvisa kuneta uye kutya.

Muviri wako unomira kugaya paunenge uchisimbisa muviri, uye iwe uchadya chikafu chakazara mudumbu mako. Inogona kukuita kuti uzvimbe kana kuti groggy, kunyanya paunenge uchiita maekisesaizi akanyanya.

• hutano huremu

Peanut butter pane toast. Ndirwo rudzi rwekudya, anodaro Crandall, ane vanhu vanopfuura makumi mana vanoshamisika kuti sei mhasuru yavo ichidzikira sezvo chiuno chavo chichikura.

Anotizve ukasadya kudya kwemangwanani zvinogona kukonzera kuti udye masikati machena kana kusarudza chikafu chisina hutano sekeke.

Vatsvagiri vepaCornell University makore mashoma apfuura vakashuma kuti vakuru vekudya kwemangwanani, kunyangwe nzara yavo, vaisadya chikafu chemasikati kana kudya kwemanheru. Muchidzidzo ichi, vakachengetedza avhareji ye408 macalorie pazuva. Ongororo yevakuru muCanada yakaburitswa muna 2016 yakawana kuti kudya kwemangwanani kwaive nemhedzisiro shoma pahuwandu hwekufutisa kana kuwanda.

Huzhinji hwesainzi hunofarira kudya kwemangwanani kune hutano. “Hakusi kurema kwako chete. Izvo zvakare nezve mavhitamini, zvicherwa, uye tsandanyama. Isu tinofanirwa kufunga mumifananidzo mikuru, uye chii chikafu chiri kuita kumuviri wako maringe ne 'Ndinoda kukurumidza kurasikirwa uremu mhinduro.

• Kudzora shuga muropa

Kudya kudya kwemangwanani kunobatsira kuti shuga yako yeropa irambe yakagadzikana zuva rese, ungave uine chirwere cheshuga kana kwete. Kune vanhu vane zvakajairwa bvunzo dzeglucose, izvi zvinogona kubatsira kudzivirira insulin kuramba, izvo zvinogona kutungamirira kuchirwere cheshuga. Kudonha uye kudonha mushuga yako yeropa zvinogonawo kukanganisa mafungiro ako, zvichiita kuti uwedzere kushatirwa.

• Zvigadzirire kubudirira

Rangarira, batanidza carbs neprotein, sendiro yezviyo zvakakwana nemukaka nemuchero. Hauna nguva yekudya kumba? Ita shuwa kuti une kudya kwemangwanani kwaunogona kudya paunenge uchienda, senge musanganiswa webhanana nekatoni yemukaka.

Iwe unogona kuedzwa kuti usvike kubhawa remangwanani kana chinwiwa cheprotein, kunyanya mushure mekurovedza muviri. Kunyange izvi zviri nani pane hapana, ivo vanenge vasiri kuzadza huwandu hwakafanana hwemakoriyumu aunowana kubva mukudya kushoma kugadzirwa. "

Asi kunyange zvirongwa zvakanakisisa zvinogona kurasika. Paunonzwa usina sarudzo kunze kwekupotsa kudya kwemangwanani.