Kudya miriwo nemichero yakawanda zvakakosha pautano hwakanaka uye zvinogona kuderedza njodzi yezvimwe zvirwere.Kudya michero nemiriwo chinhu chakakosha pakudya uye kuderedza uremu.
Vanhu vazhinji vane huremu hwakanaka uye hunodiwa vanodya kudya kunovaka muviri uku.Mubvunzo ndewekuti, kudya kwemichero nemuriwo kunongobatsira kuderedza uremu here? Nokudaro, munyaya ino, tichadzidza nezvekudya uku uye mazano anokosha uye kukuvadza.
Verenga.
Chii chinonzi michero nemiriwo kudya?
Kazhinji, kuti uderedze uremu, unofanirwa kudya macalorie mashoma kuti uwane huremu hwakakodzera, uye iwe unogona kuita izvi nekutevera kudya kwemichero nemiriwo, nhamba yakaderera yemakori, kuwedzera kune chikamu chidiki chemafuta, uye izvi zvikafu zvine mavhitamini akawanda, mamineral, antioxidants, uye akapfuma mufiber.Izvi zvinobatsira kune hutano kunze kwekurasikirwa uremu.
Zvisinei, ngatizivei chokwadi chinokosha, chokuti kudya kune magiramu 150 ezamu rehuku rakagochwa, magiramu 300 embatatisi ane ganda, magiramu makumi maviri ebhota, uye magiramu makumi matatu echizi isina mafuta mashoma, anokwana magiramu 20, uye anopa. 30 macalorie.
Paunenge uchidya kudya nemagiramu zana nemakumi matatu emazamu ehuku, 130 magiramu embatatisi, magiramu mashanu ebhota, 200 magiramu ebroccoli, magiramu 5 emakarotsi, uye 80 magiramu egirinhi saradhi, huremu hwose huchava magiramu mazana mashanu, asi mukudzoka. ichapa 45 macalories chete.
Izvi zvinoreva kuti kusanganisa miriwo nemichero mukudya pamwe nekudya mapuroteni, makabhohaidhiretsi nemafuta, macalories ese ari pasi pekudya chikafu pasina kuwedzera miriwo.
Uyewo, kudya kune michero nemiriwo kuchaita kuti unzwe wakaguta, uye kudya kunovaka muviri kuti uremerwe uremu.
Zvakanakira kudya muchero nemuriwo
Zvibereko nemiriwo zvinofanirwa kuve chikamu chakakosha chekudya kwako kwezuva nezuva.Zvinobatsirawo mukuchengetedza huremu uye sechikamu chekudya.Kuwedzera, michero yese nemuriwo hazvina mafuta nemunyu, uye zvakapfuma mufiber.
Heano mabhenefiti akakosha ekudya kwemuriwo nemichero:
- Kuderedza kufutisa nekuchengetedza huremu hune hutano.
- Inoderedza cholesterol inokuvadza mumuviri.
- Inoderedza BP uye inobatsira kugadzirisa mazinga ayo.
- Inosimbisa hutachiona uye inodzivirira kubva kune mamwe marudzi egomarara.
- Inobatsira kudzora kupisa mitengo uye kurerutsa kubviswa kwemafuta enzvimbo.
- Zvibereko nemiriwo zvakapfuma muvhitamini inochengetedza ganda.
- Wana huwandu hwakanaka hwefiber, iyo inopa kunzwa kwekuguta kwenguva yakareba.
Nzira yekutanga kudya michero nemiriwo?
Zviri nyore kudya marudzi ese emuriwo nemichero kuti uderedze uremu.The American Heart Association inokurudzira kuzadza inokwana hafu yendiro yako nemichero nemiriwo kuti ubatsire kuderedza uremu.Heino nzira yekutanga kudya kwemuchero nemuriwo zvakanaka:
Chisvusvuro
- Idya magrapefruit kana chero imwe mhando yemuchero.
- Wedzera mabhanana, blueberries uye mazambiringa akaomeswa kune zviyo (oatmeal).
- Inwa girazi diki remuchero kana muto wemuriwo.
- Wedzera miriwo yakachekwa nemazai, edza hanyanisi, girini kana tsvuku mhiripiri.
Lunch:
- Idya muchero kana saradhi yemuriwo.
- Idya muto wemuriwo.
Snack:
Iva nemuriwo paruoko, segirinhi kana tsvuku mhiripiri kana makarotsi.
Kana kudya michero yakaomeswa yakadai semazambiringa akaomeswa nemaprunes, kana kuti unogona kudya mabhanana kana maapuro.
Kudya kwemanheru:
- Idya muchero kana yemiriwo saladhi (ichi chikafu chakanakisisa chekurasikirwa nekurema uye kudya).
- Kana, soup inogona kugadzirwa nemiriwo yakachekwa yakadai sehanyanisi, garlic, celery, uye zucchini.
Zvibereko zvakanakisisa nemiriwo yezvokudya
Kuzadza ndiro yako nemiriwo yakawanda uye michero inzira yakanaka yekuderedza uremu.Kubatanidza marudzi ose emiriwo mukudya kwako pamwe nemichero nezvimwe zvinovaka muviri zvinowedzera utano kune chirongwa chako chekuderedza uremu.Heino michero yakanakisisa nemiriwo yakakodzera nokuda kwekudya zvakanyanya.
michero
- apuro: Maapuro anogona kubatsira kuderedza uremu, pamusoro pekuve nefiber yakawanda.Maapuro muchero unovaka muviri unozivikanwa kuti unowedzera kuguta uye kuderedza nzara.Pane nzira dzakawanda dzekushandisa maapuro pakudya zvakaita sekuisa muoatmeal kana nesalad.
- اzvewatermelon: Ndechimwe chemichero yakaderera-calori ine mvura yakawanda, zvinoreva kuti yakanakisa pakudya.Kana iwe uchida kudzikisa huwandu hwemacalorie uye udzike uremu, kuisa watermelon mukudya kwako inhanho yakanaka kwazvo mune izvozvo. .
- Grapefruit: Imwe yemichero ye citrus inogona kuderedza shuga yeropa uye pakupedzisira inotungamirira mukurasikirwa, hafu yegrapefruit ine chete 60 makorikori uye inopfuura 90% mvura, saka chibereko chakanakisisa chekudya.
- Avocado: Muchero unonaka uye une kudya kunovaka muviri, avocado ine monounsaturated fatty acids, faibha, mavhitaminzi nemamineral.Ongororo yakaratidza kuti kudya hafu yekotapeya zuva nezuva kunowedzera kuguta, kunoderedza cholesterol yakaipa uye zvakare kuchengetedza huremu uye kunovandudza hutano hwemwoyo.
Iwe unogona kudya avocado nechingwa che hummus sechikafu chekudya. - اDamba: Ini pachangu, muchero uyu ndeimwe yemichero inonyanya kufarirwa uye yakanakira kudya uye kuderedza uremu.Pomegranate yakazara ne antioxidants kupfuura green tea, uye inoonekwa seimwe yeakanakisa inorwisa kufutisa uye inoderedza mafuta.
- acai berry: Imhando ye violet berry inovaka muviri zvakanyanya, uye muchero we superfood uzerewo ne antioxidants.Acai berry inobatsira kuderedza cholesterol, high blood sugar, uye kuderedza mafuta, izvo zvinoita kuti zvive zvakakosha pakudya.
Vegetables
Kana zvasvika pakuderedza uremu, zvinodikanwa kudya miriwo yakawanda ine macalorie mashoma, ayo anobatsira pakudya nyore.Heino miriwo inonyanya kukosha yekurasikirwa uremu:
- Mimwe yemiriwo yakanakisa yakaderera-calori sipinachi, broccoli, kale, cauliflower, celery, magaka, bhiti, artichokes, mhiripiri, hanyanisi uye eggplant.
Miriwo iyi inofanira kuiswa mukudya kwako. - Miriwo ine sitachi yakanaka kwazvo, inogona kunge yakakwira zvishoma mumakoriyumu kupfuura miriwo yataurwa pamusoro apa, asi masitashi anobatsira pakuonda, kunyanya kana akadyiwa nemiriwo yekudya, miriwo ine starchy inosanganisira mbatatisi, mayam, manhanga (squash), peas nechibage.
Zvisinei, yeuka kuti mbatatisi imwe yakabikwa ine macalorie 140, saka haufanirwe kuwandisa pamiriwo ine starchy.
Michero nemiriwo kudya kwemazuva matatu
Kunyangwe iwe uchida kuderedza uremu, kana kuti uchida kudya chikafu chine hutano kazhinji, funga nezvekudya kwako kunoenderana nemichero nemiriwo yekudya, uye heino nzira dzakareruka dzekushandisa chikafu ichi kwemazuva matatu:
kudya kwemangwanani:
- Kanda sipinachi, hanyanisi, kana bhero mhiripiri nezai rimwe chete kugadzira omelette mangwanani; Kuwedzera miriwo kunowedzera kunaka uye vhoriyamu pakudya, pamwe nekuderedza macalorie, uye izvi zvinokubatsira iwe kudya.
- Wedzera zviyo zvishoma pakudya kwako kwemangwanani uye upe nzvimbo yemamwe mabhanana, mastrawberries kana raspberries.
lunch:
- Gadzira dhishi resalad riri pakati nepakati rine lettuce, hanyanisi, matomatisi (chidimbu chidiki), magaka nemakarotsi.
- Kana uchigadzira muto, usaise ma noodles. Pane kudaro, isa muriwo wakachekwa se broccoli, makarotsi, bhinzi, kana mhiripiri tsvuku. Iyi miriwo inobatsira kuzadza dumbu rako nekunzwa kuguta, iyo inzira yakanaka yekuderedza uremu.
kudya kwemanheru:
- Tora kapu yemuriwo wakachekwa wakaita sebroccoli, zucchini, hanyanisi nemhiripiri, woisa kanyama kehuku kana muto wenyama.
Chikafu chemuriwo ichi chine macalorie mashoma, asi chinovaka muviri uye chinobatsira kuderedza uremu.Howa hunogona kuiswa pakudya kwemanheru kuti unzwe wakaguta.
Snack:
- Miriwo yakawanda nemichero zvinogona kudyiwa sechikafu kaviri pazuva.
Inoonekwa: Kutevera michero nemiriwo kudya kwemazuva matatu, iwe uchasiyanisa chikafu chikuru uye chikafu, uye sarudza akasiyana michero nemiriwo zuva rega rega.
Michero nemiriwo kudya kwezuva
Vanhu vazhinji havadyi miriwo nemichero yakawanda zuva nezuva, asi tinofanira kuyeuka kuti kudya chikafu ichi kune hutano hwakakura hunobatsira pamwe nekuderedza uremu, uye zvakakosha kunzwisisa kuti kudya miriwo nemichero hazvireve hazvo. zvinoreva kuadya ari manyoro, sezvo kune mimwe miriwo inowedzera kudya kunovaka muviri uye inobatsira kudya.Kana yakabikwa sematomatisi, makarotsi kana michero yakaomeswa.
Naizvozvo, mukudya kunotevera kwezuva, uye iwe unogona zvakare kuitevera kweanopfuura izvozvo, isu tinokuratidza nzira dzekushandisa isiri mitsva michero.
kudya kwemangwanani:
- Inwa girazi rejusi rearangi pasina shuga, nemaoko mashoma emaapricots akaomeswa kana mazambiringa akaomeswa uye oatmeal shoma.
- Kana kuti iwe unogona kugadzira sandwich yebhanana yakagadzirwa nemafuta akazara kuti uwane fiber yakawanda yekudya.
Snack:
- Fashaidza makaroti maviri, wozokuya mublender, wobva wawedzera muto weorenji.
Kana, maapricots akaomeswa anogona kuwedzerwa nekaroti kunwa chete.
lunch:
- Ita saradhi ndiro yakagadzirwa lettuce, cucumber, tomato (chete chibereko chiduku), mhiripiri tsvuku uye hanyanisi.
Zvidimbu zvekottage cheese zvinogona kuwedzerwa. - Kana muto nemiriwo yakachekwa uye howa.
Snack:
- Michero saladhi yakadai sepanapple, watermelon, apuro, avocado, uye pichisi, asi pasina kuwedzera shuga, neine mint shoma uye muto wemononi, uye woidya pakarepo.
kudya kwemanheru:
- Chidiro chiduku che saladhi pamwe nekuwedzerwa kwema apricots akaomeswa kana mazambiringa akaomeswa.
- Kana kuisa 2 madomasi nemvura shoma wosiya kusvika manyoro.
Dzvora tomate, wozoisa mu blender, uchiwedzera mafuta omuorivhi.
Ma berries mashoma kana 4 strawberries anogona kudyiwa mushure.
Zvokudya zvemichero nemuriwo zvinokubvisa murumu musvondo
Miriwo nemichero inogona kubatsira kuderedza dumbu uye kuderedza uremu nenzira inoshamisa, uye inobatsira kupfuura kudya izvi zvikafu patinofunga nezvekudya kuti tibvise rumen nekuti inopa pfungwa yekuguta uye panguva imwe chete. mashoma kwazvo mumacalorie.
Somuenzaniso, kana ukadya mabhisikiti mashanu enguva dzose, uchanzwa wakaguta here? Hongu kwete, asi kana iwe ukanwa muto weorenji kana domatisi, kana kudya gaka neretisi, iwe uchanzwa wakazara uye unonzwa wakaguta; Saka, tichadzidza nezvemimwe michero nemiriwo inobatsira zvikuru mukubvisa rumen muvhiki.
1- Orange uye yero miriwo nemichero
Iri boka rekudya kweyero-orenji rakanakisa pakudya.Inobatsira zvakare kurwisa mamwe marudzi egomarara.Beta-carotene inowanikwa muhuwandu hwekudya uku, pamwe nevhitamini C, inoderedza mahomoni ekushushikana, uye izvi zvinodzivirira kuunganidzwa. Zvekudya izvi zvinosanganisira: Miriwo nemichero yeorenji neyero inonyanya kukosha:
- Karoti (zvakanakisisa kunwa karoti juice kuti uwane beta-carotene)
- mhodzi dzechibage
- nhanga
- orenji
- tangerines
- Grapefruit
- yellow sweet pepper;
2- miriwo yakasvibira kubvisa rumen
Boka remiriwo yakasvibira rine huwandu hwakawanda hwevhitamini uye antioxidants.Kuwedzera, miriwo yemashizha yakasvibira yakapfuma kwazvo mufolic acid, iyo inoita basa rakakosha mukugaya kweprotein uye metabolism, uye inoderedza kuchengetwa kwemafuta mudumbu. Mienzaniso yemiriwo yakasvibirira inosanganisira:
- asparagus
- broccoli
- Brussels inomera
- Green Beans
- Kabichi
- sipinachi
- zucchini
- Lettuce
- watercress
3- Watermelon yekuderedza uremu
Muchero unonaka uyu une mavitamin akawanda uye une macalories makumi matatu chete pa30 gramu, pamusoro pekuti une mvura yakawanda.Mavise ane amino acid inonzi arginine inobatsira kupisa mafuta, kunyanya mudumbu.Idya 100-3 zviripakati-- zvidimbu zvemavise zvakakura.Zuva nezuva kwesvondo rose zvichabatsira kubvisa rumen.
4- Maapuro ekubvisa rume
Muchero unoshamisa wakapfuma mukudya uye fiber uye kushomeka kwemakoriyuta.Maapuro anoonekwa semumwe wemichero yakakosha inoshandiswa mukudya nekuti anopa kunzwa kwekuguta. Nokudaro, kana iwe ukadya apuro kana maviri pazuva, iwe uchadya zviduku zvishoma zvezvimwe zvokudya zuva rose, asi ini ndinokurudzira kusabvisa maapuro; Iyo crust ine fiber yakawanda.
5- Avocado yekudya
Iyo avocado ndeimwe yemichero yakawanda-yakawanda-calorie, asi mafuta ari mu avocado ane hutano, anobatsira kusimudzira uremu uye kubvisa rumen.
Makotapeya ane mavhitamini, mamineral, fiber, uye mafuta.Kumwe kuongorora kwakaratidza kuti kudya hafu yekotapeya zuva nezuva kunoderedza havi yekudya uye kunowedzera kuguta, zvichiita kuti muchero uyu une mafuta uve chimwe chemichero ine simba zvikuru mukuderedza uremu.
Heino nzira yekudya michero nemiriwo zvataurwa pamusoro apa kubvisa dumbu muvhiki:
- Idya toast ine mashed avocado kwemangwanani.
- Ita saradhi ndiro ine miriwo nemichero (yepakati saizi dish).
- Gadzira chinwiwa chakagadzirwa nespinachi, gaka, neparsley, wobva wawedzera ndimu kana muto weorenji kwairi.
- Idya ndiro duku yewatermelon yakachekwa zuva nezuva (pakati pekudya).
Chikafu chemuchero nemuriwo ruzivo rwangu
Hapana mubvunzo kuti kudya michero nemiriwo muhuwandu hwakanaka kune hutano uye kudzivirira zvirwere zvakawanda, kunze kwekudya mimwe miriwo nemichero zuva rega rega zvinogona kubatsira mukuderedza uremu, uye kune zvimwe zviitiko zvevanhu vakatevera kudya uku.
Uye ini ndichataura kwauri zvakaitika kune dzimwe shamwari dzechikadzi dzakadya miriwo nemichero kwevhiki rose chete pasina kudya zvimwe zvekudya, uye izvi zvakabatsira mukuderedza uremu.
- Zuva rekutanga: Ndakadya apuro, girazi rejusi remarangi, 2 berries kana strawberries, uye rimwe bhanana.
- Zuva rechipiri: apuro, 2 karoti, XNUMX bhanana, uye ndiro huru ye lettuce, pepper uye magaka.
- Zuva rechitatu: apuro, pichisi imwe kana peari, bhanana rimwe, magaka maviri, uye imwe pepper inotapira.
- Zuva rechina: apuro, muto wemarangi kana hafu yekapu yegrapefruit, uye saladhi yakasanganiswa.
- Zuva rechishanu: apuro, bhanana, domatisi duku, hafu yekapu yejusi yegrapefruit, uye cucumber.
- Zuva rechitanhatu: peach, apuro, hafu yekapu yejusi yemazambiringa, 2 karoti, ndiro duku yesaladhi.
- Zuva rechinomwe: ndiro yegreen saladhi, apuro, bhanana, uye hafu yekapu yejusi remazambiringa.
Mushure mekutevera kudya uku kwemiriwo nemichero, ndakarasikirwa kupfuura 3 kg muvhiki imwe.
Inoonekwa: Mumitsara inotevera, tichadzidza pamusoro pekukuvadza kwezvibereko nemiriwo kudya.
Chibereko chekudya Sally Fouad
Kudya kwakanaka kunoenderana nekudya marudzi ese emiriwo nemichero kuitira kuchengetedza uremu.
Ini ndichakusuma nezvekudya kwemuchero waSally Fouad, mukuwedzera nekubatanidza mimwe miriwo mukudya uku kuti uwane mibairo iri nani.
- Apuro iri pakati nepakati.
- 2 maranjisi.
- Bhanana repakati nepakati rine kiwi muchero.
- A cup of steamed green beans.
- Kapu yemakarotsi, broccoli, kana bhero mhiripiri.
- Mukombe wemichero yakasanganiswa senge raspberries, sitiroberi uye acai berries.
Zvokudya izvi zvinodyiwa mukati memazuva anenge matatu ekudya.
Mazano anonyanya kukosha ekuvimbisa kubudirira kwezvibereko nemiriwo kudya
Hazvina mhosva kuti ndechipi chikafu chaunotevera, miriwo nemichero zvakakosha zvinyorwa zvevhitamini, minerals, fiber, uye phytochemicals. Saka, iyo USDA neCDC inokurudzira kudya kanenge 2-3 makapu emiriwo pazuva, uye inenge kapu nehafu yemichero yehutano hwako.
Kuti ubudirire muchero uye miriwo yekudya, unofanirwa kutevedzera anotevera matipi:
- Edza kusvira miriwo zvakare, pamwe nekudya mimwe yayo iri mbishi.
- Michero yakaomeswa isarudzo yakanaka yekudya uye inogona kudyiwa sechikafu.
- Zviri nani kudya muchero wose pasina kubvisa peel nokuti ine fiber, iyo inopa manzwiro ekuguta, kuwedzera kune hutano hwekugadzirisa kudya.
- Imwe kapu yepakati-kati yemuto wemaranjisi ine macalorie makumi masere nemashanu, zvichienzaniswa nekudya maranjisi epakati anopa 85 macalorie; Saka, zvakasiyana-siyana zvinobatsira mungave mujuicing kana kudya orenji, nekuti pachange paine faibha shoma pakuiisa.
- Sezvambotaurwa, mavara akasiyana-siyana emiriwo nemichero anodiwa pakubudirira kwekudya, pamwe nekushandiswa kwegirinhi, orenji, yero, tsvuku, yepepuru uye machena miriwo nemichero.
- Usacheka michero nemiriwo uye uzvisiye mufiriji kwemaawa anopfuura 24. Zvakanakisisa kugadzirira zvokudya izvi zvitsva.
- Funga nezvenzira itsva dzekupa kudya nemiriwo uye michero yezvokudya, somuenzaniso, kuwedzera oats mashomanana nemichero, kuwedzera apricots akaomeswa kana mazambiringa akaomeswa ane duku saladhi ndiro nezvimwe zvakadaro.
- Sopu yemiriwo yakachekwa (grated) inobatsira zvikuru pakudya, uye oatmeal shoma inogona kuwedzerwa kuti zvive nani.
- Deredza muto wemuchero wakawanda sezvinobvira, nokuti hauna huwandu hwakafanana hwezvokudya uye makorikori, sezvakambotaurwa, uye kunyange zvazvo shuga mumichero yakasikwa, asi yakawandisa haisi chinhu chakanaka, uye munyaya ye kugadzira muto wemichero, unofanira kuwedzera mvura kuderedza shuga.
- Zvimwe zvinovaka muviri zvakadai secarotenoids zvinogona kuwedzerwa kana chikafu chakabikwa, semuenzaniso, madomasi ane carotenoids yakawanda, kunyanya lycopene, uye izvi zvinongovapo kana tomate yabikwa! saizvozvowo karoti; Nokudaro, kugadzirira miriwo nemichero nenzira dzakasiyana uye dzakasiyana-siyana zvinobatsira pakudya uye kune hutano huzhinji.
Kukuvadza kwekudya kwezvibereko nemiriwo
Ongororo itsva inoratidza kuti kudya michero nemiriwo mizhinji ipfungwa yakanaka kazhinji, asi izvozvo chete hazvigone kubatsira mukuderedza uremu.Michero yakawanda nemiriwo, pasina kushandura huwandu hwemacalorie kubva kune dzimwe nzvimbo dzekudya, hazvina kukonzera. vanhu ava kuderedza uremu kana kuwedzera uremu.
Kazhinji miriwo nemichero zvine macalorie mashoma uye azere nezvinovaka muviri zvinokosha, izvo zvinoita kuti zvive chikamu chinokosha chekudya kupi zvako kunovaka muviri.Zvisinei, kudya michero kana miriwo chete kwemavhiki maviri, muviri ucharasikirwa nezvimwe zvinovaka muviri zvakawanda semapuroteni, mafuta, iron. , calcium uye zinc.
Michero nemiriwo yekudya zvinogonawo kukonzera kunonoka kwemasabolism kana ikateverwa munguva refu, iyo inowedzera njodzi yechirwere chemoyo, osteoporosis uye mamwe matambudziko ehutano.
Izvi zvinotevera kukuvadza kwakanyanya kwekudya kwezvibereko nemiriwo:
- dzungu, kuneta;
- Headache.
- Kuchinja-chinja kwemaitiro uye manzwiro.
- kuputika uye gasi
- Vamwe vanhu vanogona kusangana nemanyoka nekuda kwekuwedzera fiber.
- Kushaikwa kwezvinovaka muviri zvakawanda semhangura, mapuroteni, mavhitaminzi B, iron, manganese, calcium, omega-3 uye 6 fatty acids, uye iodine.
- Matambudziko eganda nebvudzi.Kushaikwa kwezvimwe zvinovaka muviri kubva mukudya kwezvirimwa zvako zvinogona kukanganisawo kurasikirwa nebvudzi, kuoma kweganda, uwandu hwehomoni, uye ropa.
- Kuoma mukuporeswa kweronda.
- kurasikirwa kwemhasuru
- Inogona kukanganisa hutano hwehuropi.
PakupedzisiraChikafu chine hutano chakapfuma mumichero nemiriwo chinobatsira kwazvo, asi kana uchida kudzivirira mapuroteni emhuka pamwe neprotein yemiriwo, uye zvimwe zvakawanda zvinovaka muviri kuti udzike uremu, unofanirwa kubvunza chiremba usati washandisa chikafu ichi nekuti chinogona kukanganisa hutano hwako huzhinji..
