Idya rudzi urwu rwezvokudya zveganda rinopenya

Idya rudzi urwu rwezvokudya zveganda rinopenya

American nutritionists uye nutritionist vanokurudzira mararamiro ehuwandu hwezvokudya zvakapfuma mune zvimwe zvinovaka muviri zvinogona kuwedzera kupenya uye kupenya kweganda, maererano nezvakadhindwa neShape.

Ganda idzva reBrand rinogona kuwanikwa mazuva makumi mana kusvika makumi mashanu ega ega, akadaro Dawn Jackson Blatner, chiremba wezvekudya akanyoreswa uye munyori weThe Flexitarian Diet.

Akatiwo: “Zvivako zveganda idzva iri zvinobva muzvokudya zvinogara zvichidyiwa. Naizvozvo kana [munhu] achida kuva neganda rine utano, chimwe chezvinhu zvikuru kunaka kwezvokudya zvake.”

Akawedzera kuti kuchengetedza ganda kuburikidza nekushandisa sunscreen uye kuchenesa zvakanaka kune basa guru pamwe nemararamiro ane hutano. Nezera, mazinga ehomoni anoshanduka, collagen mazinga anoderera, uye chiyero chekuvandudzwa kweganda uye kugadzirisa kunoderera. Zvichienderana nehuwandu hwekuvhenekera kwezuva, kukwegura kweganda kunogona kufambira mberi, zvichiita kuti nhamba yakawanda yeokisijeni iwedzere, kuderedza hyaluronic acid kugadzirwa, uye kuwedzera kuzvimba. Heano huwandu hwekudya-dense chikafu chakaratidzwa nekutsvakurudza kuti chinobatsira kune hutano hweganda.

mvura

Chinokosha paganda rinopenya ndeye hydration. Kunwa kwemvura kwakakosha, sezvo ganda rinoratidza kunyorova kwemuviri. Zvokudya zvine mvura, kana zvikafu zvine mvura yakawanda, inzira yakanaka yekuwana hydration inodiwa. Magaka muenzaniso wakanaka, sezvo iwo ane 95% mvura. Zvimwe zvingasarudzwa zvinosanganisira watermelon, lettuce, uye cantaloupe.

zinc uye mhangura

Oyster ndiyo yakanakisa sosi ye zinc uye mamwe mamineral ekutsvaga se iron, selenium nemhangura, ayo anodiwa muhushoma nemuviri, asi akakosha mukusimudzira hutachiona uye kurwisa hutachiona. Oyster, nzungu, mhodzi, nyemba kana bhinzi zvinogona kudyiwa, kuti uwane huwandu hwakakodzera uye hwakakosha kumuviri.

monounsaturated mafuta

Lipids inoita basa rakakosha mukuchengetedza basa rekuvharira uye membrane chimiro cheganda, nekusimudzira anti-kuchembera. Avocado chikafu chakanakisa chine hutano chine mafuta emonounsaturated anobatsira ganda rine hutano.

Sekudivi rake, nyanzvi yezvekudya, Bonnie Top-Dix, munyori webhuku rinonzi Read it Before You Eat It – Taking You from Label to Table, akati kudya avocado zuva nezuva kwakaonekwa nesainzi kuti kunovandudza kusimba nekusimba kweganda rechiso, achiti zvimwe zvine hutano zvingave nazvo.Mafuta, anosanganisira nzungu, mhodzi, mafuta omuorivhi nehove dzine mafuta.

Fatty acids

Fatty acids, senge omega-3s, inogona kuderedza kuzvimba uye kupa kudzivirira kuchembera. Salmon chikafu chikuru chekusimudzira kupenya kweganda, sezvo ine omega-3 fatty acids, kuwedzera kune mapuroteni. Uye Dr. Top-Dicks anotsanangura kuti mafuta acids akanakawo kumwoyo uye anowanikwa pamwe chete nesaumoni mumarnuts, chia mbeu, uye flaxseeds.

Mapuroteni

Bone broth inogona kuva chinwiwa chemazuva ano, asi yakazara neamino acids (zvivakwa zveprotein), pamwe necollagen. Protein nekudya muto webhonzo, mazai, nyemba kana nzungu inoita mabasa akawanda mumuviri. Rimwe remabasa ayo anonyanya kukosha ndeyekuvaka nekugadzirisa matishu, sezvo ganda riri mukutenderera kwekusingaperi kwekuvandudzwa. Kushandisa mapuroteni akakwana kwakakosha pakuvaka dziva reamino acids iyo muviri unoda kuchengetedza kutenderera uku.

Vitamin E

Mapuroteni uye mafuta ane hutano, pamwe chete neVitamin E, anobatsira kukurudzira ganda rine hutano. Walnuts ane imwe fomu yevhitamini E inonzi gamma-tocopherol, iyo yakaratidza kutsigira kuvandudzwa kweganda uye kudzivirira kukuvara kweganda. Vitamin E inogona kuwanikwa nekudya mhodzi dzesunflower, maamondi uye sipinachi.

Antioxidants

Blueberries, strawberries, uye matomatisi zvokudya zvakapfuma mu antioxidants. Oxidation inokonzera kukwegura kweganda, saka antioxidants chombo chinodiwa kurwisa mhedzisiro yekuchembera. "Vitamin C inobatsira kukurudzira kuumbwa kwe collagen uye inomisa mhedzisiro yemahara radicals, iyo inobatsira kuchengetedza yakasimba, ganda repwere," anodaro Dr. Top-Dix. Humwe humbowo hunoratidza kuti mastrawberries anogona kuderedza kukuvara kweUV uye kuderedza kuzvimba.

Vitamin C

Kana zvasvika pakuziva chikafu chakapfuma muvhitamini C, maranjisi ndiyo mhinduro inonyanya kufarirwa, kunyangwe sevhisi imwechete yakaenzana ne1/2 kapu yered bell pepper ine 106% yekukosha kwezuva nezuva kwevhitamini C, nepo orenji yepakati inopa Chete. 78%. Vitamin C inowanikwawo muhuwandu hwakakodzera mu broccoli uye kiwi. Vitamin C inobatsira pakugadzira collagen inoshanda.

Prohibited list

Kazhinji, zvikafu zvese zvinokwana mukudya kwakanaka, kwakadzikama, kunze kwekunge paine zvirambidzo zveutano kana kusawirirana. Asi mamwe marudzi anokanganisa ganda, akadai se:
• Zvokudya zvakakangwa.
• mafuta akacheka nyama.
• Zvokudya zvakanyanyisa uye zvine shuga.
• Zvokudya zvakapfuma musodium (zvakadai senyama yakagadzirwa).
• Industrial sweeteners.
• Zvigadzirwa zvemukaka kana zvekudya zvine soya beans.
• Fodya.

Maguy Farah's horoscope kufanotaura kwegore ra2023