Nzira Yokudya Nesimba uye Kuderedza Kutya
Kudya nesimba kune zvose pakusarudza kudya kwakakodzera panguva yakakodzera. Heano mamwe mazano ekudya kwemasimba uye kuwedzera simba rako kubva kune vekudya zvinovaka muviri Linda Prout, MS, uyo anopa zvirongwa zvekudya zvinokonzerwa nemunhu ne email nefoni, kana kubva kuhofisi yake muEugene, Oregon. Ndiye munyori we "Live In the Balance" uye anonyora bhaibheri rakanakisa pane kudya.
Heano matanho ekutanga aunofanira kutora kuti udye nesimba uye kuderedza kuneta.
1) Kurega kana Kuderedza Sukari uye White Flour. Iwe unogona kufunga kuti uri kudya kudya kwakanaka, asi muffin, cookie, jisi dzemichero, chingwa chakachena uye white pasta ane zvakanatswa shuga uye zvishoma nemahydrohydrates anowedzera kukanganiswa kwehuga yeropa. Izvo zvinotungamirira kukudzika kwesimba. Dzorerai neprotheni uye yakaoma carbs semaggies. Kana uchida rubatsiro kuti uwane hupfu chena, shuga yakachena uye zvimwe zvokudya zvinogadzirwa kubva pane zvekudya kwako, tarisa mapurogiramu akaita seThe Conscious Cleanse kana Dr. Mark Hyman's Ten Day Detox Diet. Izvo zvose zvakanaka uye zvisingakwanisi.
2) Idya mapuroteni ekutengesa kudya uye kudya. Nyama, mazai, hove, huku, nuts uye mbeu zvinokupa simba raunoda kuti zvinhu zviitike masikati. Isa murnuts uye mafuta pane yako oatmeal, kwete maple syrup uye mazambiringa akaomeswa. Kwemasikati masimba, idya ikakodhi-carbohydrate, yakakwirira-mapuroteni masikati seyakasvava yakatsvawa huku ne broccoli kana nhadzi yekuku nehairi yakabikwa. Dzivisa pasta-chete kudya.
3) Tarisa Zvokudya zvevanhu zvakasimudzwa, zvakasvibiswa uye zvakasununguka uye zvisikwa zvemafuta nemakungu. Aya mapuroteni anobudisa mavitamini akawanda uye mafuta e-omega-3, ayo anokosha kune simba uye hutano. Chinhu chinogadzirwa nemhuka chinowanzobata zvirwere kubva kune dzakawanda uye zvisingabatsiri mamiriro ehupenyu, pamwe chete nehutachiona husina kunaka uye makemikari marara.
4) Idya (Kana Inwa) MaGreens ako. Sipinashi yakagadzirwa, broccoli, kare, collard yemasidhari, masardard yemvura, chard, bok choy, beet greens, Chinese broccoli zvose zvinokonzera simba, chlorophyll, magnesium uye mabhitamini B. Vary them! Iwe unogona zvakare kunwa magidhi ako mu smoothies. (Ndizvo zvandinoda ndezvekusanganisa romaine lettuce, kare, ginger, avocado, tofu, juisi juice uye cilantro, kana ndikagona kuwana.)
5) Inwa Mvura Yakakwana. Mari yaunoda inoshandiswa nemunhu. Chimwe chiyero-chinokodzera-zvose zvinokurudzira kushandiswa kwemvura hazvirevi hazvo kana iwe uchifunga kuti vanhu vakuru vanosiyana zvakakura mukure uye maitiro ekuita. Iko 5 '2' mukadzi anorema mapaundi 110 anoda mvura yakafanana seyendabhenji yeDenver Broncos Kunyange kunyangwe kwemvura munhu mumwe chete anoda kunogona kuchinja zvichienderana nekugara kwauri, nguva yegore uye zvauri iwe kuita S
Zviratidzo zvaunoda kunwa zvakawanda zvinosanganisira nyota, rima / rakadzika urinhi yomujenya, kuneta, kushaya mupfungwa, ganda rakaoma uye kuvimbiswa. Dzivisa mvura inotonhorera, iyo inononoka kudya. Dzivisa zvinwiwa zvinotapira uye zvinogadzirwa zvakanaka. Iva nechokwadi chokuti mvura yako yakasununguka yakawedzerwa fluoride, iyo inogona kudzivisa utachiona (uye saizvozvo simba uye metabolism) uye isina kusvibiswa.
6) Ita Zuva Uye Ufuridzire. Kushandisa muviri nguva dzose kunovandudza mupfungwa uye mumuviri zvakanaka uye inoshanda zviri nani kudarika zvinodhaka mukuderedza kuora mwoyo.
Kufamba kwezuva nezuva, kutamba, bhasikoro, kushambira, kana kutamba kunoita kuti tive nesimba rakasimba uye mupfungwa.
7) Ronga Chimwe Chinofadza. Kutarisa mberi kune famba, kutanga purojekiti itsva kana kudzidza chimwe chinhu chitsva kunokurudzira pfungwa dzako uye kunopa muviri wako chikonzero chokukupa simba. Tsvaga mabasa, basa uye vanhu vanokubatsira kuti unzwe uchifara.