Ko yako 2023 resolution inosanganisira chinangwa chekugadzirisa chikafu chako chehutano hurefu?Kana kuti kuzvipira kunwa mvura yakawanda uye kudya michero yakawanda, miriwo, uye zviyo?Zvakadini nekutenderera kwevhiki kwevhiki kwekudya kwezvirimwa?
Usazvigadzirira kukundikana nekuedza kuchinja maitiro ako neusiku humwe.Pane kudaro, ongorora aya 23 hutano matipi ekurarama kubva kune akanyoreswa dietitian Leslie Beck svondo rega rega nemamwe mashoma ekuwedzera matipi.Panopera January, zvipe nguva yekuongorora kufambira mberi kwako uye sarudza nyaya yaunofunga kuti inoda kunyatsofungwa uye unyanzvi mwedzi unouya.
Imwe yemabhenefiti ako makuru ekuchinja kudya kwako idhayari rekudya.Izvi zvinogona kupa zvakawanda zvekuzviziva uye kuratidza nzvimbo dzekuvandudza.Kana chinangwa chako chiri kuderedza uremu, tsvakurudzo inoratidza kuti kuchengeta diary yezvokudya zvakakodzera kunowedzera mikana yako yekubudirira.
Rekodha chikafu chako chekudya uye saizi yezvikamu mushure mekudya kwega kwega.Usamirira kusvika kupera kwezuva kana kuti ungakanganwa chimwe chikafu.
Tarisa dhayari rako rekudya pakupera kwezuva rega rega.waona chii Hapana muchero?Hapana muriwo wakakwana?Maswiti akawandisa?Zvikamu zvakakura kupfuura zvaunofunga?
Vakadzi vanoda magirazi mapfumbamwe pazuva, asi varume vanoda gumi nematatu - akawanda kana vakasimbisa muviri.Zvose zvinwiwa - kunyange kofi!- Verenga iyo inokurudzirwa zuva rega rega.
Kunwa mvura pamberi pekudya kwega kwega kunogona kukubatsira kuti unzwe wakaguta uye nokudaro kudzivirira kudyisa.Pamusoro pezvo, vanhu vazhinji havanwe mvura yakakwana muchando nekuti vanenge vasina nyota.Saka ichi chinyengeri chiri nyore chichakubatsirawo kuti usangane nezvinodiwa zvezuva nezuva zvemvura.
Vakadzi vanoda makapu mapfumbamwe (2.2 litres) emvura pazuva, uye varume vanoda makapu gumi nematatu (3 litres) mamwe kana vakasimbisa muviri.
Nhau dzakanaka ndedzekuti zvinwiwa zvese (kunze kwezvinwiwa zvinodhaka) zvinoverengera kune zvaunoda zvezuva nezuva zvemvura.Hongu, kunyange kofi uye tii.
Zvinofungidzirwa kuti vanhu vekuCanada vanongowana hafu yefiber yavanoda zuva rega rega.Vakadzi vane makore 19 kusvika ku50 vanoda 25 gramu pazuva, varume 38 gramu.(Vakadzi vakuru nevarume vanoda 21 gramu uye 30 magiramu efiber pazuva, zvichiteerana.)
Kuti ikubatsire kuzadzisa chinangwa ichi, tanga nekuwedzera yako yekudya kwekudya kwekudya kwefiber.Edza chimwe chezvinotevera:
Nekutarisa pamafuta e polyunsaturated uye monounsaturated mukudya kwezuva nezuva, aya marudzi emafuta anobatanidzwa nenjodzi yakaderera yechirwere chemoyo.Nokutsiva mafuta akazara (emhuka), aya mafuta ane utano anobatsira kuderedza mwero weropa weLDL (yakaipa) cholesterol uyewo kunatsiridza kushandiswa kwomuviri kwe insulin.
Nzvimbo dzakanaka dzemafuta e polyunsaturated mafuta embeu yemazambiringa, mafuta ezuva, mafuta ecanola, walnuts, mhodzi dzechia, flaxseed, hemp mhodzi, uye mhodzi dzenhanga.Chikafu chinonyanya kuve nemafuta emonounsaturated mafuta omuorivhi, avocado nemafuta emukotapeya, nzungu, nzungu ruomba, maarmonds, cashews, pecans, uye pistachios.
Sustainable ichava chimiro chekudya mugore rinouya sezvo shanduko yemamiriro ekunze ichiuya pamberi.Kuderedza marara echikafu chimwe chinhu chatinogona kuita tese kuderedza kabhoni tsoka yedu.Kuraswa kwechikafu kunoguma kwaiswa mumarashi kunobudisa methane, gasi rine simba regreenhouse rinokonzera kuchinja kwemamiriro ekunze.
Kana kuderedza uremu chiri chimwe chezvinangwa zvako zve2023, iyi isarudzo yakakodzera kuita.Zvidzidzo zvakaratidza kuti vanhu vanodya nekukurumidza uye vakaguta vane mukana wakapetwa katatu wekuwedzeredza.
Kana iwe ukadya zvishoma nezvishoma, mahormone ane chekuita nekudya anokanda mukati uye anoudza uropi hwako kuti wakaguta.Nekuti zvinotora anosvika maminitsi makumi maviri kuti masaini aya anyore, kana ukadya nekukasira, unogona kudyisa muviri wako usati waziva nezvazvo.
Chisvusvuro, kudya kwemasikati uye kudya kwemanheru: isa banga neforogo yekutsenga mushure mekurumwa kwega kwega.Usatora banga neforogo kusvikira muromo wako wapera 100%.Tora zvishoma sips emvura pakati sips.
Pasinei nouchapupu hwakawanda hwokuti kudya zvokudya zvakawanda kwakatinakira, vanhu vakawanda vokuCanada vanodya zvishoma.Bhuku reCanada Food Guide rinokurudzira kuti hafu yendiro yako iumbwe nemichero nemiriwo.
Iri zano rakangwara rinogona kukubatsira iwe kuzadzisa yako 2023 uremu zvibodzwa.chaizvo.Muchokwadi, mumwe wevatengi vangu akaita izvi kwemavhiki matanhatu uye akarasikirwa negumi mapaundi.
Shingairira kudya kwemanheru pane ndiro yekudya kwemanheru (7 kusvika ku 9 inches muhupamhi) panzvimbo pekudya kwekudya kwemanheru.
Iwe uchaisa zvokudya zvishoma pandiro, izvo zvinoreva zvishoma makorikori, asi ndiro ichaita seyakazara.Iwe uchaona kuti chido chako chekudya chinokurumidza kugadzirisa kune zvishoma zvekudya.
Kuti uwane fiber yakawanda, mavhitaminzi, zvicherwa, uye antioxidants mukudya kwako, idya kanenge kaviri michero yemichero zuva rega rega.
Kuti uwane zvinangwa zvako zvezuva nezuva, idya muchero (muchero wose, kwete muto) mangwanani nemasikati.
Kunwa 3 kusvika ku5 makapu e green tea pazuva kwave kwakabatana nekudzivirira kubva kune chirwere chemoyo uye high blood pressure.
Kunwa makapu matatu kusvika mashanu egreen tea pazuva kwave kwakabatana nedziviriro kubva kuhosha yemoyo uye BP.Zvidzidzo zvakaratidzawo kuti kugara uchinwa green tea kunogona kubatsira kuderedza mazinga eropa eLDL (yakaipa) cholesterol.Green tea mashizha akapfuma kwazvo mu phytochemicals anonzi makatechini, ane simba antioxidant uye anti-inflammatory properties.
Miriwo yemashizha yakasvibira ine fiber yakawanda uye inzvimbo dzakanaka dzekurwisa kenza mavhitamini A neC, vhitamini K, folic acid (a B vitamin), iron, calcium, uye potassium.Zvakare, iwo ndiwo akasarudzika masosi e lutein uye zeaxanthin, phytochemicals inofungidzirwa kudzivirira kubva kune cataract uye macular degeneration.Pamusoro pezvo, ongororo dzakaratidza kuti kugara uchinwa lutein-akapfuma mashizha magidhi anogona kunonoka kuderera kwekuziva kwezera uye kuderedza njodzi yechirwere cheAlzheimer.
Sanganisira miriwo yemashizha yakasvibirira mukudya kwako kwemazuva ese.Sarudza kubva kune arugula, beet greens, kare, dandelion greens, kale, mustard greens, lettuce, romaine lettuce, rapini (broccoli raab), sipinashi, Swiss chard, uye turnip girini.
Chinokosha chekubudirira uye kwenguva refu kudya kune utano kuronga mberi kuti uve nechokwadi chokuti uri kudyisa muviri wako nezvokudya zvinovaka muviri.Uyezve, kuziva chii chekudya kwemanheru kuchakuchengetedza kushushikana kwekufunga kuti chii chekubika pakupera kwezuva rakabatikana.
Edza kuronga kudya kwemanheru kwesvondo rinouya.Kana zvakakodzera, ndinokurudzira kuti urongewo kudya kwemangwanani, kwemasikati, uye kwekudya.Muurongwa hwako, funga kuti ungabika sei kudya kumwe chete woshandisa pakudya kuviri kana kupfuura.Ita soups, casseroles, pasta sauces, kana chili pepper mumabheti pakupera kwevhiki, wozoisa mufiriji kwevhiki dzakabatikana.Gadzirira batch yezviyo zvakakwana semupunga wakasviba, farro, kana bhari mubiki anononoka.Grill kana kutsvaga imwe salmon kana huku pakudya kwemasikati mashoma pasina pre-prep zuva rinotevera.
Mishonga nezvinonhuwira zvine simba antioxidants uye anti-inflammatory phytochemicals inonzi polyphenols, iyo inogona kuwedzera simba rehuropi uye kudzivirira kubva kune kenza, chirwere cheshuga, uye chirwere chemwoyo.
Kuwedzera miriwo uye zvinonhuwira pakudya kwako inzira inoshanda uye inonaka yekubvisa munyu.Asi mabhenefiti ekubika herbs uye zvinonhuwira haangogumiri pakudzikisa kudyiwa kwesodium.Mishonga nezvinonhuwira zvine simba antioxidants uye anti-inflammatory phytochemicals inonzi polyphenols, iyo inogona kuwedzera simba rehuropi uye kudzivirira kubva kune kenza, chirwere cheshuga, uye chirwere chemwoyo.
Edza aya matipi ekuwedzera herbs uye zvinonhuwira pakudya kwako (kushandura maruva matsva kuita akaomeswa, shandisa 1 teaspoon yemakwenzi akaomeswa papuni yega yega yemiti mitsva):
Hapana mubvunzo kuti kudya kwezvirimwa kunogona kubatsira kudzivirira matambudziko akawanda eutano, anosanganisira high cholesterol, high blood pressure, chirwere chemwoyo, sitiroko, chirwere cheshuga cherudzi rwechipiri, kufutisa, uye mamwe marudzi ekenza.
Zvokudya zvakadai sebhinzi, nyemba, nzungu, tofu, edamame, uye tempeh zvakapfuma muprotein yemiti, pamwe chete nemavhitamini, minerals, uye zvakasiyana-siyana zvakasiyana-siyana zvephytochemicals.Uyezve, iwo akanyanya kuderera mumafuta akazara, uye mazhinji acho ari makuru masosi efiber.
Tsiva nyama, huku, kana hove neprotein yemuriwo pakudya katatu pazuva.Heano mamwe mazano:
Tiny flaxseeds ine soluble fiber, omega-3 fatty acid inonzi alpha-linolenic acid (ALA), uye phytochemicals inonzi lignans.Tsvagiridzo inoratidza kuti kudya pasi flaxseed nguva dzose kunogona kubatsira kudzikisa LDL cholesterol uye BP, uye kunogona kudzivirira kubva kumazamu nekenza yeprostate.
Zvipunu zviviri zveflakisi yevhu inopa makumi matanhatu makorikori, mana magiramu efiber, uye kupfuura yako yemazuva ese ALA chinodiwa.(Unoda kudya maflakisi evhu, sezvo flaxseeds dzese dzichipfuura nemumatumbo asina kugezwa, zvichireva kuti hauzowana zvese zvakanakira.)
Wedzera ivhu reflakisi kune inopisa zviyo, oatmeal, smoothies, yogati, applesauce, muffin uye pancake batter, kana kusanganisa nevhu rakaonda nyama yemombe kana turkey ye burgers kana nyamaloaf.Whisk it with egg whites kuti uite "breadcrumbs" yehove kana huku.Iwe unogona zvakare kuedza kuwedzera pini yefurakisi yevhu kumasitadhi ako kana mayonnaise kuitira sandwich ine hutano inopararira.
Makarotsi, mbatatisi, uye squash zvakapfuma mu beta-carotene, antioxidant inogona kuderedza njodzi yehosha yemwoyo nemamwe magomarara.
Makarotsi, mbatatisi, uye squash zvakapfuma mu beta-carotene, antioxidant inogona kuderedza njodzi yehosha yemwoyo nemamwe magomarara.Imwe ye beta-carotene yaunodya inoshandurwa zvakare mumuviri kuita vhitamini A, chikafu chinotsigira hutano hwekudzivirira zvirwere.
Hapana hurumende inokurudzirwa kutora beta-carotene, asi nyanzvi dzinobvumirana kuti 3 kusvika 6 mg pazuva inodiwa kudzivirira zvirwere zvisingaperi.Fembera chii?Mbatatisi yepakati nepakati ine 13 mg ye beta-carotene, 1/2 kapu yemuto wekaroti ine 11 mg, 1/2 kapu yakabikwa makarotsi ine 6.5 mg (1/2 kapu mbishi makarotsi ine 5 mg), uye 1/2 mukombe makarotsi.nutmeg ine 4.5 mg.Nokudaro, kuzadza dumbu hakusi kwakaoma.
Kudya shuga yakawandisa, kunyanya muzvinwiwa zvinotapira, kunowedzera njodzi yako yerudzi rwechipiri chirwere cheshuga, chirwere chemoyo, uye kufutisa.Chinangwa chacho chiri nyore: kutsiva zvinwiwa zvose zvine shuga nemvura, tii, kofi nhema, tii yemiti, mukaka usina kunyorova, kana kuti skim mukaka usina kutapira.
Nepo 100% muto wemuchero usina shuga yakawedzerwa, ichiri yakaomeswa sosi yeshuga yechisikigo (uye makoriyori) iyo isina fiber.Nokudaro, inonzi chinwiwa chinotapira.Shandisa muchero wemuchero pane muto.Kana iwe kazhinji uchinwa muto kuti upedze nyota yako, shandura iyo nemvura.
Zvinofungidzirwa kuti avhareji yevakuru inowedzera pakati pepondo imwe nembiri pagore.Mune vamwe vanhu, kupararira uku zvishoma nezvishoma kunogona kukonzera kufutisa.Nhau dzakanaka ndedzekuti haufanirwe kuita shanduko huru pakudya kwako kudzivirira uremu.
Pane kudaro, tsvakurudzo inoratidza kuti "kuchinja kuduku" -kucheka macalorie 100 kusvika ku200 pazuva kuburikidza nekudya zvokudya zvishoma, kuwedzera maekisesaizi, kana musanganiswa wezviviri - zvinogona kubatsira.Kudya kudiki uye kugadzirisa maekisesaizi zviri nyore kubatanidza muhupenyu hwako hwezuva nezuva uye zviri nyore kuchengetedza munguva refu kupfuura iyo yakakura shanduko yemararamiro inodiwa kuderedza uremu.
Kana iwe ukauya kumba uchibva kubasa uine nzara uye uchida kudya zvese zvinoonekwa, iyi zano ichabatsira kudzivirira kudyisa pakupera kwezuva.Asi handizvo zvoga.
Kudya maawa matatu kusvika mana kunobatsirawo kuchengetedza shuga yako yeropa (simba) yakagadzikana uye inopa simba kumabasa ako emasikati.Zvekudya zvine hutano zvinokupawo mukana wekuwedzera kudya kwako kwekudya kwakakosha senge protein, fiber uye calcium.
Zvikafu zvinofanirwa kusanganisira kunonoka-kupisa carbs kuti uwedzere mhasuru dzako uye uropi, pamwe neprotein uye mamwe mafuta ane hutano kuti urambe uine simba kwenguva refu.
Kana iwe uchida kurerukirwa kwemabhawa emagetsi, sarudza iwo akagadzirwa neakazara chikafu zvinongedzo semichero nenzungu.
Kana iwe uchinetseka pamusoro pechiuno chako, kuchenjera kuisa zuva rekupedzisira rekudya kwemanheru.(Kunze kwekunge, hongu, iwe unoshanda husiku.)