Kudya kwemanheru, chimwe chekudya kwakakosha kwezuva, kunokanganisa zvakananga hutano hwekudya uye metabolism yemuviri wedu, pamwe nehupenyu hwedu. Inguva yatinogona kuvhara zuva nekudya kwakanaka, tichibvumira muviri wedu kuzadza simba uye kutora zvinovaka muviri zvinokosha patinenge takarara.
Kukosha kwekudya kwemanheru kune hutano hwedu
La kukosha kwekudya kwemanheru iri muchokwadi chokuti ndiko kudya kwekupedzisira pamberi penguva yakareba yekutsanya usiku hwose. Chisvusvuro chepakati uye chine hutano chinobvumira muviri kuita mabasa akakosha akadai sekuvandudzwa kwesero, kusimbisa immune system uye kupora kwemhasuru. Uyezve, inobatsira kuchengetedza glucose mazinga yakagadzikana uye inosimudzira kuzorora kunozorodza.
Kurega kudya kwemanheru kana kusarudza zvokudya zvisiri izvo zvinogona kukonzera matambudziko akawanda, akadai sekuchinja kwemetabolism, kutadza kurara, uye kunzwa kuneta paunomuka. Saizvozvo, chisvusvuro chisina kuenzana chinogona kuita kuti uremu uwedzere kana kusaenzana mune circadian rhythms.
Kudya senguva yekubatana kwemhuri
Chimwe chinhu chinokosha chekudya ndicho chikamu chayo chemagariro evanhu uye manzwiro. Zvakajairika kuti mhuri dziungane panguva iyi kuti dzigoverane zvakaitika uye kufungisisa nezvezuva racho. Iyi nzvimbo inokurudzira kukurukurirana uye inosimbisa zvisungo zvemhuri, chimwe chinhu chinokosha, kunyanya kuvana nevachiri kuyaruka. Uyezve, kuisa tsika dzekudya dzine utano kubva pauduku hunoumba hwaro hwakasimba hwoutano hwakanaka kwenguva refu.
Zvakadaro, zvakakosha kuti udzivise nguva iyi kuvhiringwa nezvipingaidzo zvakaita sematerevhizheni kana nharembozha. Kugadzira mhepo inofadza uye yakasununguka patafura ichafarira zvose kugaya zvakadai sekudyidzana kwemhuri.
Zvinhu zvakakosha zvekudya kwemanheru kune hutano
Kuti kudya kwemanheru kuve kunobatsira kumuviri, zvakakosha kutarisira zvese zviri zviviri unhu kufanana nehuwandu hwezvokudya. Pano tinokusiira mamwe matipi akakosha kuti uzviite:
- Chengetedza hutano hwakanaka: Kudya kwemanheru kunofanirwa kusanganisira musanganiswa wakakodzera wemapuroteni akaonda, zviyo zvecarbohydrates, mafuta ane hutano, uye miriwo. Semuenzaniso, sarudza hove yakabikwa, rutivi rwemupunga webrown uye saladhi yakapfekedzwa nemafuta emuorivhi.
- Dzivisa kudya kwakanyanya kwemanheru: Kudyisa kana kudya zvokudya zvakapfuma nemafuta akazara kana shuga nguva pfupi usati warara zvinogona kukanganisa kugaya uye kukanganisa kuzorora kwako kwehusiku. Edza kuita kuti chikafu ichi chimiririre zvakapoteredza 20% yezuva nezuva caloric kudya.
- Sarudza zvokudya zviri nyore kugaya: Miriwo yakabikwa, mabroth, mapuroteni akadai sehuku kana turkey, uye michero yakabikwa (yakadai seapuro yakabikwa) isarudzo dzakanakisa. Dzivisa kudya kunorema sezvikafu zvakakangwa, masosi ane cream kana masoseji ane mafuta.
Kukanganisa kwekudya kwemanheru
Nguva yatinodya kudya kwemanheru inoitawo basa rinokosha muhutano hwedu. Nyanzvi dzinokurudzira chisvusvuro angangoita maawa maviri asati aenda kunorara kuti afambise kugaya uye kudzivirira kusagadzikana senge reflux. Kudya kudya kwemanheru kunonoka kunogona kukanganisa kutenderera kwako kwekurara uye kukanganisa metabolic yako.
Kana iwe uine nzara Usati warara, unogona kusarudza chikafu chakareruka uye chine hutano, chakadai seyogati yechisikigo kana chitsama chenzungu, izvo zvisingazokanganisa kurara kwako kana kugaya kwako.
Zvakanakira kudya kwakaringana
Kuchengeta zvatinodya pakudya kwemanheru kune zvakawanda zvakanaka zvinokanganisa hutano hwedu, kusanganisira:
- Kuzorora kwehusiku kwakavandudzwa: Kufambisa kugaya uye kudzivisa kudya kunofadza panguva yekudya kwemanheru kunobatsira mukurara kwakadzika, kuzorora.
- Metabolic kugadzikana: Chisvusvuro chemanheru chinobvumira muviri kuchengetedza yakanaka mesabolism yehusiku, kukurudzira kupisa kwekoriori uye kuvandudzwa kwesero.
- Kusimbisa immune system: Nekupa zvinovaka muviri zvakakosha, kudya kwemanheru kunobatsira kusimbisa dziviriro yemuviri.
- Kudzora uremu: Chiedza chekudya chemanheru uye chinovaka muviri ndicho chinhu chinokosha pakugadzirisa uremu hwemuviri, kudzivisa kuunganidza mafuta kusingakoshi.
Chiedza uye chinonaka chekudya kwemanheru
Kubatanidza zvakasiyana-siyana uye zvinonaka mukudya kwemanheru zvinogoneka pasina kurega hutano. Mamwe mazano anosanganisira:
- Pumpkin uye karoti cream, ichiperekedzwa nezamu rehuku rakagochwa uye tangerine ye dessert.
- Yakabikwa hake nekushongedza kwemiriwo yakabikwa uye pear.
- Saladi yakakwana, ne lettuce, matomatisi, tuna, zai rakabikwa uye asparagus, yakapfekedzwa nemafuta emuorivhi.
- Kudzvanya asparagus yemusango nechimedu chechingwa chegorosi uye yogati yepanyama.
Aya masanganiswa akanakira kusangana nezvinodiwa zvekudya pasina kukanganisa kugaya kana kurara.
Kushandisa nguva kuronga kudya kwemanheru uye kusarudza zvokudya zvine utano hazvingobatsiri muviri wedu chete, asiwo zvinovandudza mararamiro edu uye hupenyu hwemhuri. Nguva yekudya kwemanheru inogona kuva nguva yakakwana yekutarisira hutano hwedu uye kusimbisa zvisungo zvepfungwa, kuvhara zuva nenzira yakanaka.