Ko yako 2023 resolution inosanganisira chinangwa chekugadzirisa chikafu chako chehutano kwenguva refu? Kana kuzvipira kunwa mvura yakawanda uye nekudya zvimwe michero, miriwo, uye zviyo zvese? Zvakadii nezve kutenderera kwevhiki kwekutenderera kwezvirimwa-zvakavakirwa?
Usazvimise iwe kuti ubve nekuedza kuchinja maitiro ako kamwe kamwe. Panzvimbo iyoyo, ongorora aya makumi maviri nematatu ane hutano ekurarama kubva kuDziviriro Dietitia Leslie Beck vhiki imwe neimwe nemazano mashoma ekuwedzera. Pakupera kwaJanuary, tora chinguva kuti uongorore kufambira mberi kwako uye kusarudza chinyorwa chaunofunga kuti chinoda kutarisirwa uye hunyanzvi mwedzi unouya mwedzi unouya.
Chimwe chezvakakura zvakanaka zvakanakira shanduko yako chikafu chako chikafu. Izvi zvinogona kupa yakawanda yekuzviziva uye inongedzera nzvimbo dzekuvandudza. Kana chinangwa chako ndechokuderedza uremu, kutsvakisisa kunoratidza kuti kuchengeta diary yekudya kwakakodzera kunowedzera mikana yako yekubudirira.
Rekodha chikafu chako chekudya uye chikamu chidimbu mushure mekudya kwega kwega. Usamirire kusvikira pakupera kwezuva kana kuti ungakanganwa chimwe chikafu.
Tarisa diary yako yekudya pakupera kwezuva rega rega. Wakaona here kuti hauna michero? Kwete miriwo yakakwana? Zvinotodza Mota Dzakawanda? Zvikamu zvakakura kupfuura zvaunofunga?
Vakadzi Vanoda magirazi 9 emvura pazuva, vamwe varume vachida 13 - zvimwe kana vachirovedza muviri. Zvese zvinwiwa - kunyange kofi! - Verenga iyo yakakurudzirwa zuva nezuva dosi.
Kunwa mvura isati yadya yega yega inogona kukubatsira kuti unzwe uzere uye saka kudzivirira kudya zvakanyanya. Mukuwedzera, vanhu vazhinji havamwi mvura yakakwana munguva yechando nekuti havasi nyota. Saka ichi chinyengeri chiri nyore chinokubatsira iwe kusangana nezvaunoda zvemvura zuva nezuva.
Vakadzi Vanoda Makapu gumi (22 malita) emvura pazuva, uye varume vanoda makapu gumi nemaviri (matatu malita) zvakanyanya kana vachirovedza muviri.
Nhau dzakanaka ndedzekuti zvinwiwa zvese (kunze kwekudhakwa zvinwiwa) kuverenga kune yako yezuva nezuva zvinodiwa zvemvura. Ehe, kunyangwe kofi uye tii.
Zvinofungidzirwa kuti vaCanada vanongowana hafu ye fiber yavanoda zuva rega rega. Vakadzi vane makore 19 kusvika ku50 vanoda makumi maviri nemashanu emitambo pazuva, varume 38 Grams. .
Kuti ikubatsire kuzadzisa ichi chinangwa, tanga nekuwedzera kwako kwekuseni fiber kudya. Edza imwe yeinotevera:
Nekutarisa pane polyunsaturated uye mimhanzi yemafuta mukudya kwemazuva ese, aya marudzi emafuta anosanganiswa nenjodzi yakaderera yechirwere chemwoyo. Nekutsiva yakazara (mhuka) mafuta, aya mafuta ane hutano anobatsira kuderera ropa reLDL (Bad) cholesterol uye zvakare kuvandudza kushandiswa kwemuviri we insulin.
Mafuta akanaka ezvemafuta embeu mambakwedza, mafuta ezuva, mafuta echifudzi, walnuts, waya, mhodzi dzine mhodzi, uye mbeu dzehemp. Zvekudya zvinonyanya kuve neMafuta omuorivhi mafuta, avocado uye avocado oiri, peanuts, peanut butter, maalmond, masimba, mapepa, mapenari, uye pistachio uye pistachio, uye pistachio uye pistachio, uye pistachio, uye pistachio, uye pistachio uye pistachio, uye pistachio, uye pistachio, uye pistachio, uye pistachio, uye pistachio, uye pistachio, uye pistachio, uye pistachio, uye pistachio uye pistachio, uye pistachio, uye pistachio, uye pistachio, uye pistachio, uye pistachio, uye pistachio, uye pistachio, uye pistachio uye pistachio, uye pistachio, uye pistachio, uye pistachio, uye pistachio, uye pistachio, uye pistachio, uye pistachio, uye pistachio uye pistachio, uye pistachio, uye pistachio uye pistachio, naPistakao.
Kugadziriswa kuchave kwekudya kwekudya mugore rinouya sekushandurwa kwemamiriro ekunze kunouya kumberi. Kuderedza marara ezvekudya ndechimwe chinhu chatinogona kuita kuti kuderedza yedu kabhoni tsoka. Tsvina yezvikafu zvinopera mumarara inoburitsa methane, greenhouse greenhouse gasi rinobatsira mukuchinja kwemamiriro ekunze.
Kana kurasikirwa uremu ndechimwe chezvinangwa zvako zve2023, iyi isarudzo yakakodzera kugadzira. Zvidzidzo zvakaratidza kuti vanhu vanodya nekukurumidza uye vakazara katatu kazhinji kuve vakanyanya kuoma.
Kana iwe ukadya zvishoma nezvishoma, okusamwa-denderedzwa mahormone kurira mukati uye udza uropi hwako hwaunenge wazara. Nekuti zvinotora kusvika maminitsi makumi maviri kuti izvi zviratidzo zvekunyoresa, kana iwe ukadya nekukurumidza, iwe unokwanisa kudya zvakanyanya muviri wako uchiziva nezvazvo.
Kudya kwemangwanani, masikati uye kudya kwemanheru: Isa banga uye forogo kutsenga mushure mekurumwa kwega kwega. Usatore banga uye forogo kusvikira muromo wako uri 100% isina chinhu. Tora mashoma mashoma emvura pakati peSips.
Pasinei neuchapupu hwakawanda hwekuti kudya zvimwe zvekudya zvakatinakira, vazhinji veCanada vanodya zvishoma. Canada yekudya kweCanada inokurudzira kuti hafu yako ndiro yakagadzirwa nemichero nemiriwo.
Iyi smart zano inogona kukubatsira kuti usvike yako 2023 yehuremu uremu zvibodzwa. chaizvo. Muchokwadi, mumwe wevatengi vangu akaita izvi kwemavhiki matanhatu uye akarasikirwa nemapaundi gumi.
Shumira kudya kwemanheru pane yekudya kwemanheru.
Iwe uchaisa chikafu chishoma pane iyo ndiro, zvinoreva kuti mashoma macalories, asi ndiro yacho inotaridzika izere. Iwe uchaona kuti yako yekudya nekukurumidza inogadzirisa kune zvishoma chikafu.
Kuti uwane madota mazhinji, mavhitamini, zvicherwa, uye antioxidants mukudya kwako, idya kanenge kaviri servings yemichero mazuva ese.
Kuti usvike pazano rako rezuva nezuva, idya michero (michero yakazara, kwete muto) mangwanani nemasikati.
Kunwa 3 kusvika ku5 makapu eiyo yeGreen Tea pazuva yakabatana nekudzivirira kubva kune chirwere chemoyo uye kukwira kweropa.
Kunwa makapu matatu kusvika mashanu eiyo yeti yeti yegirini pazuva rakabatanidzwa kuchengetedza kubva kune chirwere chemoyo uye kukwira kweropa. Zvidzidzo zvakaratidzawo kuti nguva dzose dzekushandisa yeti yegirini inogona kubatsira kuderedza ropa reropa reLDL (yakaipa) cholesterol. Green Tea mashizha akapfuma kwazvo mumakatechemicals anonzi catechins, ayo ane simba antioxidant uye anti-faclamitory zvivakwa.
Green Leafy miriwo yakapfuma mune fiber uye izvakanaka zvekurwira macomputamini a uye c, vitamini k, a b vitamini), iron, calcium, uye potassium. Chii chakawanda, ivo vanosarudzika manhamba eLutein naZeaxanthin, Pytotochemicals akafunga kuchengetedza kubva kuCatracts uye macular kuderera. Mukuwedzera, fundo dzakaratidza kuti nguva dzose dzekushandisa-nguva dzeLutein-hupfumi dzemagetsi dzinogona kudzora ruzivo rwekuziva uye kuderedza njodzi yehosha yaAlzheimer.
Sanganisira girazi regirazi remiriwo mune yako yezuva nezuva kudya. Sarudza kubva kuArugula, beet Green, Kale, Dandelion Greens, Kale Green, Romaine Lettuce, Roma (broccoli Raab), Spinach, Spins, Swiss Chard, uye Turnp Green.
Kiyi yekubudirira uye yakareba-yakareba hutano hwekudya zviri kuronga kumberi kuti uve nechokwadi chekuti uri kufudza muviri wako nezvikafu zvinovaka. Uyezve, kuziva kuti ndeipi yekudya kwemanheru ichakuponesa kushushikana kwekufungidzira kuti chii chekubika pakupera kwezuva rakabatikana.
Edza kuronga kudya kwemanheru kwevhiki inotevera. Kana zvakakodzera, ini ndinokurudzira kuti iwe zvakare kuronga kudya kwemangwanani, masikati, uye zvekudya. Muchirongwa chako, funga kuti ungagadzirira sei chikafu chimwe uye uzvishandise kune maviri kana anopfuura chikafu. Gadzira soups, casseroles, pasita sosi, kana chili pepper mumabhandi emaperemberi pakupera kwevhiki, wobva wavasunungura kwevhiki yakabatikana. Gadzirira batch yeiyo yakazara zviyero senge brown mupunga, farro, kana bhari mune unononoka cooker. Grill kana sear yekuwedzera kushumirwa kweSalmon kana huku pakudya kwemanheru yekudya kwemasikati isina pre-prep mangwana zuva rinotevera.
Makwenzi uye zvinonhuwira zvine simba antioxidants uye anti-facline phytochemicals anonzi polyphenols, ayo anogona kuwedzera simba rehuropi uye kudzivirira kubva kukenza, chirwere cheshuga, uye chirwere chemoyo.
Kuwedzera miriwo nezvinonhuwira kune chako chikafu inzira inoshanda uye inonaka yekusadedera munyu. Asi zvakanakira miriwo yekubika uye zvinonhuwira hazvigone kuderera sodium kudya. Makwenzi uye zvinonhuwira zvine simba antioxidants uye anti-facline phytochemicals anonzi polyphenols, ayo anogona kuwedzera simba rehuropi uye kudzivirira kubva kukenza, chirwere cheshuga, uye chirwere chemoyo.
Edza aya matanho ekuwedzera miriwo uye zvinonhuwira kune chako chikafu (kutendeuka miriwo mishonga yakaoma, shandisa 1 supuni yemichero yakaomeswa pamatanda ese emichero):
Hapana mubvunzo kuti chikafu chinodyarwa chinogona kubatsira kudzivirira matambudziko ehutano, kusanganisira yakakwirira yeropa, chirwere chemoyo, kurova-type mbiri, kufutisa chirwere chegomarara.
Zvikafu zvakadai seBhinzi, LENTILS, TUFU, Edamame, uye Tempeh vakapfuma muProtein Sdy, pamwe nevatambi, zvicherwa, uye akasiyana-siyana phytotochemical. Uyezve, ivo vakanyanya kuderera mumafuta akagutsikana, uye vazhinji vavo ihuru dzakawanikwa dzeFibheri.
Tsiva nyama, huku, kana hove nemiriwo protein katatu pazuva. Heano mamwe mazano:
Tyiny Flasseed ane svutugadzike fiber, omega-3 fatty acid inonzi alpha-linoleniki acid (Ala), uye Phytotocals inonzi Lignans. Tsvagurudzo inoratidza kuti kudya pasi flxsed nguva zhinji kunogona kubatsira kuderera kweLDL cholesterol uye kudzvanywa kweropa, uye kunogona kudzivirira kubva pazamu uye cancer yechipfuva.
Mahwindo maviri epasi pevhu anopa macalori makumi matanhatu, magiramu mana emiti, uye anopfuura ako ezuva nezuva ala zvinodiwa. .
Wedzera pasi Flasseed kune inopisa cereal, oatmeal, iyo Smoguirs, aplesauce, muffin uye pancake batter, kana kusanganisa neTurkey Beef kana Turkey yeBurger kana Meatleloaf. Whisk iyo ine machena mazai ekugadzira "chingwa" yehove kana huku. Iwe unogona zvakare kuedza kuwedzera pini yevhu departy kune yako yemasitadhi kana mayonnaise yeyakaenzana sandwich yakapararira.
Makaroti, mbatatisi inotapira, uye squash ipfuma muBeta-Caroteinwe, antioxidant iyo inogona kuderedza njodzi yemoyo uye mamwe ma cancer.
Makaroti, mbatatisi inotapira, uye squash ipfuma muBeta-Caroteinwe, antioxidant iyo inogona kuderedza njodzi yemoyo uye mamwe ma cancer. Vamwe veBeta-Carotene iwe unodya zvakare wakashandurwawo mumuviri kuti vitamini a, munhu anovaka anotsigira immune system system.
Iko hakuna mukuru wakakurudzirwa kudya kweBeta-Carotecene, asi nyanzvi dzinobvuma kuti 3 mg pazuva pazuva rinodiwa kuti vidzivise chirwere chisingaperi. Fembera chii? Iyo yepakati swet mbatatisi ine 13 mg ye beta-carotenye, 1/2 kapu kapu ine mg, kapu yakabikwa mg. nutmeg ine 4.5 mg. Naizvozvo, kuzadza dumbu hakuna kuoma.
Kudya shuga yakawandisa, kunyanya mune zvinotapira, inowedzera njodzi yako yemhando 2 chirwere cheshuga, chirwere chemoyo, uye fuefus. Chinangwa chiri nyore: chinja zvese zvinwiwa zvemvura, tii, dema kofi, herbal tii, mukaka usina kugadziriswa, kana kuti hauna kusarudzika mukaka skim.
Ipo 100% yemichero yemichero isina kuwedzerwa shuga, ichiri yakamiswa sosi yeyakajairika shuga (uye macalorie) iyo isina fiber. Naizvozvo, inoonekwa seinwiwa inotapira. Shandisa kushumirwa kwemichero yese pane muto. Kana iwe uchiwanzo kumwa muto kuti udzore nyota yako, uitsive nemvura.
Izvo zvinofungidzirwa kuti avhareji mukuru anowana pakati peimwe uye maviri emapaundi pagore. Mune vamwe vanhu, kuparadzira zvishoma nezvishoma kunogona kutungamira mukufutisa. Nhau dzakanaka ndedzekuti haufanire kuchinja zvikuru pakudya kwako kudzivirira uremu kuwana.
Panzvimbo pezvokutsvagisa kunoratidza kuti "madiki ekuchinja nzira" -Kutambisa zana kusvika mazana maviri emakori pazuva kuburikidza nekudya zvishoma chikafu, kuwedzera kurovedza muviri, kana musanganiswa wezviviri-zvinogona kubatsira. Kudya kudiki uye kugadziridzwa kwakareruka zviri nyore kubatanidza mumuitiro wako wezuva nezuva uye nyore kuti uchengetedze mukufamba kwenguva kupfuura mararamiro akakura anodiwa kuti uderedze uremu.
Kana iwe ukauya kumba uchibva kubasa uine nzara uye uchida kudya zvese zviri pamberi, izvi zvinongedzo zvichabatsira kudzivirira kudya zvakanyanya pakupera kwezuva. Asi hazvisi zvese.
Kudya maawa matatu kusvika mana kunobatsirawo kuchengetedza shuga yako yeropa (simba) mazinga akagadzikana uye anopa simba kwemasikati ako emasikati. Hutano zviyero zvinokupawo mukana wekuwedzera kudya kwako kwekukoshesa kwakakosha senge protein, fiber naCalcium.
Snacks inofanirwa kusanganisira zvishoma-zvinopisa carbs kuti mafuta ako tsandanyama uye uropi, pamwe neProtein uye mamwe mafuta ane hutano kuti akuchengete kureba.
Kana iwe uchida kuve nyore kwemabhawa esimba, sarudza izvo zvakagadzirwa neese chikafu chinogadzirwa semichero uye nzungu.
Kana iwe uchinetseka nezve chiuno chako, kuchenjera kuisa nguva yekupedzisira yekudya kwemanheru. (Kunze kwekunge, zvechokwadi, iwe unoshanda kusimuka kwehusiku.)