Zvokudya zvako zvinogona kukuita kuti uone
Waiziva here kuti zvokudya zvaunodya zvinogona kuwedzera simba reropi? Heano hutano hutatu hwekurota chikafu chirongwa chokuwana kudya kwako pasi pekutonga uye kushandisa zvokudya sekurapa kweuropi.
1. Wedzera Kuwedzerwa Kwemvura
Sezvo uropi hwako huri ne80 muzana mvura, mutemo wekutanga weuropi chikafu ndiwo mvura yakakwana yekuita kuti uropi hwako huve. Kunyangwe kuderedzwa kwemvura kunogona kukonzera mahomoni anokonzera zvinogona kukuvadza ubongo hwako munguva.
Inwa mvura zhinji mukati mezuva.
Zvakanakisisa kuva newaini yako isina kusvibiswa neunhu hunotapira, shuga, caffeine, kana doro. Iwe unogona kushandisa mishonga yemiti, isina-caffeinated chai, yakadai se rapberry kana strawberry flavored, uye unogadzira tee ye-iced unsweetened. Green tea inobatsirawo muuropi kushanda sezvo ine mishonga inokurudzira kuporesa kwepfungwa nekuchenjerera.
2. Deredza zvikamu
Kutsvakurudza kwakanyanya mumhuka, uye kuwedzera kune vanhu, kunoratidza kuti kudya kunokonzerwa nekoriori kunobatsira muuropi uye hupenyu hupenyu hurefu. Kudya zvishomanana kudzora uremu, kunoderedza njodzi dzechirwere chepfungwa, kenza uye kurwara kubva pakuwedzera kuneta, uye kunokonzera dzimwe nzira dzomuviri kuti dziwedzere kugadzirwa kwehutachiona hwekukura kwezvinhu, izvo zvinobatsira kuuropi. Vanotsvakurudza vanoshandisa izwi rechirongwa che "CRON" che "calorie restriction nehutano hwakakwana," saka imwe chikamu chenyaya yacho ndeyokuita kuti zvikori zviverengwe.
3. Idya hove, mafuta ehove, uye mafuta akanaka
DHA, omega-3 fatty acid inowanika muhove, inoita chikamu chakawanda chepfungwa yakaoma yeuropi. Mafuta ari muuropi ako anoita masero emu cell uye anotamba basa rinokosha mumasero anoshanda sei. Neurons, iyo inotakura mashoko kubva muuropi mumuviri wose, inowedzerawo mune omega-3 fatty acids.
Kutsvakurudza kwakaratidza kuti kudya kwakagadzirwa mu omega-3 fatty acids kunogona kubatsira kukurudzira utano hwakanaka hwemwoyo uye mafungiro akanaka mumakore akazotevera, zvichida nokuti DHA ndiyo inonyanya kukosha yemashiripiti europi.
4. Shandisa Zvirwere zveDhiyabhorosi Antioxidants
Tsvakurudzo dzinoverengeka dzakaratidza kuti kudya kwezvokudya zvinokonzera antioxidants kubva kune michero nemiriwo kunobatsira zvikuru kuderedza ngozi yekukuvara kwekutadza kunzwisisa. Nyanzvi dzinofunga kuti rusununguko rusununguko rwenzira runoita basa guru mukuderera kweuropi nezera. Apo sero inoshandura okisijeni kuva simba, madukukoroti maduku anonzi radicals akasununguka anogadzirwa.
Kana ikakonzerwa nemari yakawanda, rusununguko rusununguko runoshanda kubvisa muviri wehuipi hunokuvadza, nokudaro huchichengetedza hutano. Asi kana ichibudiswa muhuwandu hwehutsvina, radicals dzisingabhadhari dzinokuvadza mitambo yemuviri yemuviri, zvichiita kuti sero rufu uye kukuvadzwa kwechigunyu muitiro zvinonzi oxidative stress. Vitamini E uye Vitamin C uye beta carotene inhibit kubudiswa kwemasimba ekudzivirira.
Nzira dzakanakisisa dzehupukisi uye miriwo, maererano neDhipatimendi rekurima yeUnited States, inonzi blueberries, blackberries, cranberries, strawberries, sipinashi, raspberries, mbeu dzeBrussels, plums, broga, bhinzi, avocados, machero, mazambiringa matsvuku, tsvuku tsvuku tsvuku, cherries, and kiwi.
5. Kuenzanisa mapuroteni, Mafuta Akanaka, uye Karubhidhiro
Zvokudya zvakanyanya mukunatswa shuga zvinogona kukonzera chirwere cheshuga , kurara, uye kushaya njere. Asi, kureva kuti bhakoni ishoko rekushaya utano uye kuti marangi uye karoti zvakashata sekuti keke inoratidzika isina kuchena. Kubvisa ushuga nyore uye kuenzanisa mapuroteni, mafuta akanaka, uye ma carbohydrates akanaka zvakakosha pakuwedzera simba reuropi.
Kuva neprotheni pazvokudya imwe neimwe kunobatsira kuenzanisa mazinga ehuga eropa. Kuwedzera nyama yakatsvuka, mazai, tisi, soy, kana nutswe kunyoka kana kuti kudya kunogadziriswa kudya kwekatehydrates uye kunodzivirira uropi hunhu hunoenda nekudya makarubhaidhijiti asina kuchena, akadai se donuts.
Pazvokudya zvega kana muhomwe, edza kuwana mararamiro eprotheni, high fiber, makhahydrates, uye mafuta.
Nokutevera kudya kwakanaka, kwakakwana, iwe unogona kunge uri munzira yako kuti uone huropi hwako nemuviri wako zvinoshanda zvakanaka kwemakore anotevera.