Zviratidzo zvirongwa zvinozivikanwa. Kune munhu wose akaedza kurasikirwa nehupfumi kana kudya zvakanaka, zvose zvinogona kuva dambudziko. Zvimwe zvezvokudya zvinowanikwa zvakanakisisa zvinofanirwa zvakanaka nokuti dzinoronga purogiramu uye regimen yaunogona kutevera iwe uri kuedza kukanda uremu, izvo zvinowanzowedzera kufadza kupfuura kurarama nemitemo yakawanda yakadai sokuti 'idya utano' kana 'kuderedza makorikori. '
Asi sezvo izvo zvikafu zvingave zvinobudirira pakurasikirwa kwemazivi, izvi hazvirevi kuti zvinobatsira hukama hwako hwose. Chimwe chezvinhu zvakakosha zvikuru mukugadzirisa hupenyu hwako hurefu ndeyekupisa kwako pangozi. Saka zvinonzwisisika kuedza kunzwisisa kuti zvikafu zvakawandisa zvakakanganisa sei mukana wako wekurova chirwere. Chirwere chimwe chezvinhu zvinowanzokonzera rufu nerukuremara, uye kudzivirira chirwere chinowedzera chikamu chemakore gumi nemaviri kusvika kumakore ako eupenyu!
Paleolithic Diet
Ichi chikafu chakave sechirongwa chekurasikirwa kwekurema uye kudya kwakanaka. Chikafu chinozivikanwa zvikuru, chimiro chakanaka chinoda kudya zvokudya chete zvinotendwa zvakadyiwa nemapanga. Izvi zvinosanganisira nyama (uswa huchidya, kwete mahomoni) hove, nutswa, miriwo, uye michero. Chinhu chekona chekudya ndicho kubviswa kwezvokudya zvakagadziriswa, kuwedzerwa shuga, zviyo nemichero yekurairi.
Panguva ino, Paleo Diet yakadzidzwa zvishoma kudarika dzakawanda zveimwe zvirongwa zvekudya, nekuda kwekuti itsva.
Kunyange zvakadaro, kunyange nedzimwe chete zvingawanikwa, chiitiko chekurohwa uye chirwere chemwoyo chinenge chichideredzwa nePaleo Diet. Izvi zvinonyanya kukonzerwa nekubviswa kwezvokudya zvakagadziriswa zvinonzwisiswa sezvo zvinokonzera kukuvadza kweiyo oxidative uye kuputika kunotanga danho rekurohwa .
Uyezve, iyo Paleo Diet yakazara mavitamini, mineral, uye antioxidants dzinobatsira kugadzirisa uye kuchengetedza mabasa ehupenyu hwako .
Zvokudya zveMediterranean
Kudya kweMediterranean kune nzira yekudya iyo inosanganisira zvokudya zvitsva zvakadai semichero, miriwo, nutsva, nyama, hove, maguru uye mbeu yose. Kazhinji zvinonzi seMediterranean style diet, chikafu ichi chinobvumira zvakasiyana-siyana zvehydrohydrates kupfuura Paleo Diet, asi, sePaleo Diet, inoderedzawo zvokudya zvinogadzirwa.
Chirongwa cheMediterranean chekudya ndiyo nzira ine utano yekudya iyo inogona kana kuti isingakonzere kuora kurasikirwa nekuda kwezvokudya zvakasiyana-siyana zvinogamuchirwa mune zvekudya uye kusanganiswa kwe-carbohydrates. Zvisinei, kana zvasvika pakunetseka kwepfungwa, kudya kweMediterranean kunokunda, nekuongorora kwakasiyana-siyana kwezesayenzi kuratidza kuderedza kurwisa uye kuwedzera hutano hwemwoyo pamwe neMediterranean style diet.
South Beach Diet
I South South Diet Diet is regimen kudya iwe unogona kubatana nehutano.
Ichi chikafu chechitatu-kudya, uye matanho maviri okutanga ari kunyanya kudzivirira kupfuura chikamu chechitatu, icho chikamu chekuchengetedza. Ichi chikafu chinobva pakudya mamwe mafuta, mapuroteni, uye mahydrohydrates paanenge achibvisa vamwe, kunyanya zvokudya zvakanyanya zveglycemic.
Izvo zvinosanganisira kudya kudya pane dzimwe nguva kuti zvibudirire zvakakwana kusanganiswa. Kakawanda, The South Beach Diet inonzi yakakosha kurasika kwevaya kune avo vakarangwa zvakakwana kuti vadzidze mitemo uye kuti vatevere.
Kunyange zvazvo pasina hutsvakurudzo kuongorora kukosha kweSouth Beach Diet pamusana pengozi, chirwere ichi chinogona kudzora chirwere cheshuga uye chirwere chemagetsi (chirwere chinotapira chirwere chekare) nekuda kwekudya kwema glycemic, iyo inogona kubatsira kuderedza ngozi yekurohwa uye kuderedza chirwere chemwoyo chinotungamirira kune chirwere . Asi, chikafu ichi chinogona kunge chakabatanidzwa nehutano hwekudya, izvo zvinogona kutungamirira kune zvakasiyana-siyana zvehutano, saka zvakakosha kuchenjerera kuwana mishonga yakakodzera kana iwe uchida kurongedza kudya uku.
The Atkins Diet
IAatkins Diet izvokudya zvakagadzirirwa kurasikirwa. Zvichienderana nemigodhi yemagidhihydrate, mapuroteni ane mwero, uye mafuta akawandisa, kudya uku kunopedza chingwa, mupunga, uye pasta, pazvinenge zvichibatanidza zvikwereti zvakakura uye mafuta ose.
IAatkins Diet yakaoma kuchengetedza, sezvo vanhu vakawanda vari kudya pavanonzwa vachinzwa nzara pamusana pokushaikwa kweakagidhydrates. Zvisinei, kune avo vanogona kutevera The Atkins Diet, inoshanda pakurasikirwa nekurema.
Pasi pose, nzira iyi yekudya inobatanidza nehuwandu hwakaipisisa hwekurohwa uye kushungurudzwa-kukonzera vascular zvirwere uye chirwere chemwoyo. Iyi migumisiro inokonzerwa neholesterol yakakwirira uye kudya kwakakwana kwemafuta kusinganzwisisiki nemamwe mishonga.
Vamwe vatevedzeri vekudya izvi vanogona, zvakadaro, kudzivisa kuwedzera kwehutachiona. Dieters uyo anogona kudya chiyero chakanaka chemapurotini kune mafuta akazara uye mafuta asina kuiswa, pamwe chete nemafuta akareba kwenguva refu uye mafupi emakina mafuta acids uye ndiani anogona kuronga kudya kwezuva rose kudya zvakagadzirirwa kugadzira cardio uye kuwedzera kuravedza muviri, anogona kushandisa Atkins Diet pasina kuwedzera mukana wekurohwa kana chirwere chemwoyo.
Ketogenic Diet
Iko ketogenic kudya ine mafuta akakwirira, pasi petekondini, uye hapana kudya kwe-carbohydrates iyo inowedzera kudzivirira kupfuura Atkins Diet. Iyi regimen inoshandiswa senzira inogadziriswa yemishonga yekugadzirisa kutora vana vanotambura kubva kune zvakaoma zvikuru kudzora dambudziko rekushaya dutu.
Uye vamwe vanofa-vatambi vakaoma uye kuora kurasikirwa vanozvipira vakagamuchira ketogenic kudya. Kunyange zvazvo chirongwa che ketogenic chinoshanda kubudisa kurasikirwa kwemazivi, zvinonetsa zvakaoma kuchengetedza nekuda kwenzara yakabatanidzwa uye kushaikwa kwakanyanya kwezvokudya zvakasiyana.
Dambudziko rekurohwa, chirwere chevascular, uye chirwere chemwoyo chinowedzera nekudya ketogenic. Sezvakaita neAatkins Diet, dieters inoziva inogona kugadzira nzira yekudya mafuta uye mapuroteni mune chiyero uye kuenzanisa izvo zvisinganyanyi kuwedzera njodzi yezvirwere zvevascular kana chirwere.
Vegetarian Diet
Chikafu chezvirimwa chikafu chinobvisa nyama yemhuka, pamwe pamwe nemimwe michina yemhuka, yakadai samazai uye mukaka. Zvokudya zvezvirimwa zvinogona kusanganisira zvakasiyana-siyana zvezviyo, michero, miriwo, marimu, nemafuta, asi zvinogonawo kusanganisira zvinhu zvakasiyana-siyana zvinoshandiswa uye 'zvokudya zvisina kudya', zvichienderana ne dieter.
Pasi pose, kudya kwezvirimwa kunobatanidza nehuwandu hwekurohwa. Zvisinei, kudya kwezvirimwa kunosanganisira zvakadyiwa zvakakangwa zvakagadzirwa, zvokudya zvakagadzirwa, uye zvokudya zvisina kudya zvinogona kuita kuti uwedzere kuwedzera uye kushaya simba kwekudya, zvakadai se vitamin B12.
Gluten-Free Diet
Zvokudya zvisina kudya zvinokonzera kudya kunogadzirisa zvakakwana gluten, iyo ipuroteni inowanikwa mugorosi. Zvokudya zvisina kuchena zvinonyanya kukosha kuvanhu vane chirwere checliac, kunyange zvazvo vanhu vakawanda vanotambura nematambudziko anoramba achidya vanowana humwe huri nani nekudya zvisina kudya.
Zvinofadza, kunyange zvazvo kudya kweguten kusina kukanganisa zvakananga njodzi, chirwere chisina kubatwa chikafu chinosanganiswa nekuwedzera zvishoma kwehutachiona, izvo zvingaguma nekuputika kwechirwere ichi chisina kutorwa. Kuvhiringidza ndicho chinokonzera kushungurudzika, sezvo kupisa kusingaperi kunowedzera kwemakore, zvichikuvadza mitsipa yeropa muuropi, uye mumuviri wose, izvo zvingaita kuti vadzivirire neropa.
Shoko Rinobva
Uremu hwako hunoita kuti uwane mikana yekurohwa. Kunyanya kuwandisa kwepamusoro kunowedzera mungozi yako yekurohwa asi uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uine uwandu hwehutano hunobatanidza nehuwandu hwekushaya chirwere chekurova. Kune avo vasingakwanisi kuderedza uremu vachishandisa muviri uye kudya, kuvhiyiwa kwekureruka kwakawanikwa kuti kuderedze njodzi yekurohwa.
Nzira dzinoverengeka dzekudya dzinozivikanwa dzinogona kuita kuti kuora muviri kuve nyore nyore nekuda kwehutano hwakarongeka mune chirongwa chekudya chisati chasarudzwa. Zvisinei, zvimwe zvezvokudya zvinogona kuwedzera kukanganisa kwako, asi zvimwe zvikafu zvinogona kubatsira kudzivirira chirwere. Paunofunga nezvekudya kupi kwakakunakira iwe, zvakanaka kuti uongorore zvose zvinokonzerwa nechirongwa chekudya chakawedzerwa pane kuwedzera kwehutakisi hwezvinangwa zvako.
> Sources:
> Mahydrodharini uye endothelial basa: ndeye kudya kweka-glucidrate kana chirwere chisinganzwisisiki cheglycemic chakanakisisa cheutano hwemascula? Jovanovski E, Zurbau A, Vuksan V, Clin Nutr Res. 2015 Mbudzi; 4 (2): 69-75
> Low-carbohydrate, high-protein, high-fat diet rinokonzera mishonga yechipfuva reactivity mumagetsi ekurwisa zvirwere, Merino J, Kones R, Ferré R, Plana N, Girona J, Aragonés G, Ibarretxe D, Heras M, Masana L, Clin Investig Arterioscler. 2014 Mar-Apr; 26 (2): 58-65
> Paleolithic neMediterranean Diet Zvimwe Zvinyorwa Zvisinganzwisisiki Zvinosanganiswa neByomarkers of Inflammation uye Oxidative Balance muVakuru, Whalen KA, McCullough ML, Flanders WD, Hartman TJ, Judd S, Bostick RM. J Nutriti. 2016 Jun; 146 (6): 1217-26.
> Vechidiki vakuru vane chirwere chechiliac vanogona kunge vari pangozi yakakura yekutanga atherosclerosis, De Marchi S, Chiarioni G, Prior M, Arosio E, Zvokudya Pharmacol Ther. 2013 Jul; 38 (2): 162-9