Kunhuhwira kwebhoza iri mumhepo-mapoka ezvokufungidzira akanyorwa uye mashese ekufananidza ari kutsika pasi. Vamwe vateki vehobho vanga vachimirira kuvhura zuva rose gore rose. Uye nokuda kwevatengi vetikiti venguva kana vatenzi vanoda kungoenda kumutambo, izvo zvinoreva kuti iwe uchange uine chikamu mune mamwe maitiro. Pasinei nokuti iwe wakanga uine chirwere cheshuga kwekanguva kana uchangobva kuongororwa, dzimwe nguva kuungana, kufanana nemagetsi, kunogona kushungurudza pasina chirongwa chemitambo.
Chimwe chezvinhu zvinokosha pakukwanisa kurarama hupenyu hunofadza neshuga ndeyekudzidza kuti udye sei mumamiriro ekutenderera. Pasinei nokuti uri kuenda kune rimwe mutambo webhola kana kuronga mutsara, iwe unogona kuchifarira uye kuita zvisarudzo zvakanaka. Kugadzirira zvinhu zvaunoziva kuti unofara uye zvine utano, zvichaita kuti iwe uzvigadzirire zuva remutambo.
Ndingaitei Kuti Ndidye?
Skewers: Hapana chinodaro bhora rakadai sebhenyi . Dzokai maikorori epamusoro-koriori akaita samapapiro enyama uye mbira, uye unakidzwe nenyama kana nyama yakakamira skewers, iyo yakazara mukuzadza mapuroteni, vitamin b12, uye isina makhahydrates. Dzivisa barbecue sauce iyo inogona kunge yakavanzwa mhepo yemakhahydrates uye inongoramba ichifamba mugarisi, mafuta omuorivhi, nemishonga. Nokuda kwechigadzirwa uye chizadziro chinowedzera, wedzera mamwe mishonga isiri-starchy kune skewers yako - pepper, tomato, onion, nezvimwewo.
Burgers: Hapana chikonzero nei musingagoni kunakidzwa nenyuchi (90-95% yakaonda) kana chicken burger. Mukuwedzera pakuva nepfuma mumapurotini, vitamini B12, chibereko chinokosha mumetabolism uye nerve mushumiri, nyama yehupenyu nehuku inopfuma mu chromium inogona kubatsira mu insulin.
Ingova nechokwadi kuti iri chikamu chakakodzera (~ 4-6oz) uye usapinda mafuta akawandisa akadai sebhekoni, full-fat cheese kana mayonnaise. Pane kudaro, kanda mamwe eiii eiii uye mushwasi pamusoro. Dzokai ketchup uye edza imwe yemasitadhi kana mhepo inopisa kana dhilop ye guacamole yemafuta ane mwoyo ane utano. Kutenga zviyo zvese zvezviyo zvekuwedzera fiber uye zvishoma nezvishoma shuga yeropa inomuka.
Chili: Chili kazhinji ishamwari-inofadza. Zviri nyore, zvinotapira, zvakazara nekunaka, fiber (kana iwe uchiwedzera mahesheni) uye mapuroteni, chiri chinhu chikuru chakasvibirira kune yakakwirira nyama ye sodium yakafanana nembwa dzinopisa uye masizi. Uye kana ukawedzera mahairi, iwe unobata imwe nhengo, chirongwa chakakosha chekutsva kwemasero eropa. Chinokosha chekudya chiripo ndechekucherechedza michero ye-toppings - roka kirimu yakasvibirira uye usasese pane mamwe mafuta mashoma shredded cheese, avocado kana spicy salsa. Kuti udzikise mafuta mukati memuchiri kemucheka, shandisa 90-95% yakaoma pasi mombe, nyama yakachena nyama turkey kana pasi yenyika.
Coleslaw: Nheyo yekoleslaw, kabichi, is cruciferous yemiriwo inenge yakaderera mu-carbohydrates uye yakazara mu fiber. Mukuwedzera, mamwe maongorori ehurumende anoratidza kuti kushandiswa kwemiti mishanu kana kupfuura inonzi cruciferous vhiki imwe neimwe yakabatanidzana nekuderedza kukuru kwekenza. Iwe unogona kunyatsoita "kurohwa" kwakanaka nokuchera shuga uye kuderedza mayonnaise nekuwedzera asina mafuta mafuta echigurisi kuti uite.
> Sources:
> Linus Pauling Institute's Micronutrient Information Center. Micronutrients for Health. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients-for-health.pdf
> Linus Pauling Institutes's Micronutrient Information Center: Isothiocyanates. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/isothiocyanates