Icyemezo cyawe 2023 kirimo intego yo kunoza imirire yawe kubuzima bwigihe kirekire?Cyangwa wiyemeze kunywa amazi menshi no kurya imbuto nyinshi, imboga, nintete zose?Bite ho kuzunguruka buri cyumweru amafunguro ashingiye ku bimera?
Ntukishyireho gutsindwa ugerageza guhindura ingeso zawe ijoro ryose.Ahubwo, subiramo izi nama 23 zubuzima bwiza zanditswe numuhanga mu by'imirire witwa Leslie Beck buri cyumweru hamwe ninama zinyongera.Mu mpera za Mutarama, fata akanya usubiremo iterambere ryawe hanyuma uhitemo ingingo utekereza ko ikeneye kwitabwaho nubuhanga mukwezi gutaha.
Imwe mu nyungu zawe zikomeye zo guhindura imirire ni ikayi y'ibiryo.Ibi birashobora gutanga byinshi byo kwimenyekanisha no kwerekana aho bigomba kunozwa.Niba intego yawe ari ukugabanya ibiro, ubushakashatsi bwerekana ko kubika ibiryo byokurya bikwiye byongera amahirwe yo gutsinda.
Andika ibiryo byawe hamwe nubunini bwigice nyuma ya buri funguro.Ntutegereze umunsi urangiye cyangwa ushobora kwibagirwa ibiryo bimwe.
Reba ibiryo byawe byanditse nyuma yumunsi.ni iki wabonye Nta mbuto?Ntabwo imboga zihagije?Biryoshye cyane?Ibice ni binini kuruta uko ubitekereza?
Abagore bakeneye ibirahuri 9 byamazi kumunsi, mugihe abagabo bakeneye 13 - birenze iyo bakora siporo.Ibinyobwa byose - ndetse n'ikawa!- Soma ibipimo byateganijwe buri munsi.
Kunywa amazi mbere yibyo kurya byose birashobora kugufasha kumva wuzuye bityo ukirinda kurya cyane.Byongeye kandi, abantu benshi ntibanywa amazi ahagije mugihe cyitumba kuko badafite inyota.Aya mayeri yoroshye rero azagufasha no guhaza amazi yawe ya buri munsi.
Abagore bakeneye ibikombe 9 (litiro 2,2) y'amazi kumunsi, naho abagabo bakeneye ibikombe 13 (litiro 3) birenze iyo bakora siporo.
Amakuru meza nuko ibinyobwa byose (usibye ibinyobwa bisindisha) bibara kubyo ukeneye amazi ya buri munsi.Nibyo, ndetse ikawa n'icyayi.
Bigereranijwe ko Abanyakanada babona kimwe cya kabiri cya fibre bakeneye buri munsi.Abagore bafite imyaka 19 kugeza kuri 50 bakeneye garama 25 kumunsi, abagabo garama 38.(Abagore n'abagabo bakuze bakeneye garama 21 na garama 30 za fibre kumunsi.)
Kugufasha kugera kuriyi ntego, tangira wongera ibiryo bya mugitondo bya mugitondo.Gerageza kimwe muri ibi bikurikira:
Mu kwibanda ku binure byinshi kandi byuzuye mu mafunguro ya buri munsi, ubu bwoko bwamavuta bufitanye isano n’impanuka nke z’indwara zifata umutima.Mugusimbuza ibinure byuzuye (inyamaswa), ibinure bizima bifasha kugabanya urugero rwamaraso ya cholesterol ya LDL (mbi) kandi binatezimbere gukoresha umubiri wa insuline.
Inkomoko nziza yamavuta ya polyunzure ni amavuta yimbuto yinzabibu, amavuta yizuba, amavuta ya canola, walnuts, imbuto za chia, flaxseed, imbuto ya hembe, nimbuto yibihaza.Ibiryo birimo cyane cyane amavuta yuzuye ni amavuta ya elayo, avoka namavuta ya avoka, ibishyimbo, amavuta yintoki, almonde, cashews, pecans, na pisite.
Kuramba bizaba inzira yibiribwa mumwaka utaha mugihe imihindagurikire y’ikirere iza ku isonga.Kugabanya imyanda y'ibiribwa nikintu twese dushobora gukora kugirango tugabanye ibirenge bya karubone.Imyanda y'ibiribwa irangirira mu myanda itanga metani, gaze ikomeye ya parike igira uruhare mu ihindagurika ry’ikirere.
Niba guta ibiro ari imwe mu ntego zawe muri 2023, iki ni icyemezo gikwiye gufata.Ubushakashatsi bwerekanye ko abantu barya vuba kandi buzuye bakubye inshuro eshatu kubyibuha birenze.
Niba urya buhoro, imisemburo ijyanye no kurya iratera ubwira ubwonko bwawe ko wuzuye.Kuberako bifata iminota igera kuri 20 kugirango ibyo bimenyetso byandikwe, niba urya byihuse, birashoboka cyane ko urya cyane mbere yuko umubiri wawe ubimenya.
Ifunguro rya mu gitondo, ifunguro rya sasita na nimugoroba: shyira icyuma n'akabuto kohekenya nyuma yo kurumwa.Ntugafate icyuma n'akabuto kugeza umunwa wawe ubaye ubusa 100%.Fata amazi make mumazi.
Nubwo hari ibimenyetso byinshi byerekana ko kurya ibiryo byinshi ari byiza kuri twe, Abanyakanada benshi barya bike.Igitabo gishinzwe ibiryo muri Kanada kirasaba ko kimwe cya kabiri cy'isahani yawe kigizwe n'imbuto n'imboga.
Izi ngamba zubwenge zirashobora kugufasha kugera kuntego zawe 2023 zo kugabanya ibiro.mubyukuri.Mubyukuri, umwe mubakiriya banjye yabikoze ibyumweru bitandatu atakaza ibiro 10.
Tanga ifunguro rya nimugoroba (isahani ya santimetero 7 kugeza kuri 9) aho kuba isahani yuzuye yo kurya.
Uzashyira ibiryo bike ku isahani, bivuze ko karori nkeya, ariko isahani izaba yuzuye.Uzabona ko ubushake bwawe bwihuta kumenyera ibiryo bike.
Kugira ngo ubone fibre nyinshi, vitamine, imyunyu ngugu, na antioxydants mu mirire yawe, urye byibuze inshuro ebyiri z'imbuto buri munsi.
Kugirango ugere ku ntego zawe za buri munsi, urye imbuto (imbuto zose, ntabwo ari umutobe) mugitondo na nyuma ya saa sita.
Kunywa ibikombe 3 kugeza kuri 5 by'icyayi kibisi kumunsi bifitanye isano no kurinda indwara z'umutima n'umuvuduko ukabije w'amaraso.
Kunywa ibikombe bitatu kugeza kuri bitanu byicyayi kibisi kumunsi bifitanye isano no kurinda indwara z'umutima n'umuvuduko ukabije w'amaraso.Ubushakashatsi bwerekanye kandi ko kunywa icyayi kibisi buri gihe bishobora gufasha kugabanya urugero rwa cholesterol ya LDL (mbi).Amababi yicyayi kibisi akungahaye cyane kuri phytochemicals yitwa catechins, ifite antioxydants ikomeye na anti-inflammatory.
Imboga rwatsi rwatsi zikungahaye kuri fibre kandi ni isoko nziza ya vitamine A na C irwanya kanseri, vitamine K, aside folike (vitamine B), fer, calcium, na potasiyumu.Ikirenzeho, ni isoko idasanzwe ya lutein na zeaxanthin, phytochemicals yatekereje kurinda cataracte na macula degeneration.Byongeye kandi, ubushakashatsi bwerekanye ko kurya buri gihe icyatsi kibisi gikungahaye kuri lutein bishobora kugabanya umuvuduko ukabije w’ubwenge no kugabanya ibyago byo kurwara Alzheimer.
Shyiramo imboga rwatsi rwatsi mumirire yawe ya buri munsi.Hitamo muri arugula, icyatsi cya beterave, kale, icyatsi cya dandelion, kale, icyatsi cya sinapi, salitusi, romaine salitusi, rapini (broccoli raab), epinari, chard yo mu Busuwisi, hamwe nicyatsi kibisi.
Urufunguzo rwo kurya neza kandi rwigihe kirekire ni ugutegura mbere kugirango umenye neza ko ugaburira umubiri wawe ibiryo bifite intungamubiri.Ikigeretse kuri ibyo, kumenya ibyo kurya bizagukiza imihangayiko yo kumenya icyo uteka nyuma yumunsi uhuze.
Gerageza gutegura ifunguro ryicyumweru gitaha.Niba bikwiye, ndagusaba ko wategura ifunguro rya mu gitondo, ifunguro rya sasita, n'ibiryo.Muri gahunda yawe, tekereza uburyo ushobora gutegura ifunguro rimwe ukarikoresha amafunguro abiri cyangwa menshi.Kora isupu, imyumbati, isosi ya makariso, cyangwa urusenda rwa chili mubice muri wikendi, hanyuma ubihagarike kumurimo wicyumweru.Tegura icyiciro cyibinyampeke byose nkumuceri wijimye, farro, cyangwa sayiri muguteka buhoro.Gusya cyangwa gushakisha ibiryo byinyongera bya salmon cyangwa inkoko mugihe cyo gufungura ifunguro rya sasita ntarinze kubitegura bukeye.
Ibimera n'ibirungo birimo antioxydants ikomeye na anti-inflammatory phytochemicals bita polifenol, ishobora kongera imbaraga mu bwonko kandi ikarinda kanseri, diyabete, n'indwara z'umutima.
Ongeramo ibyatsi nibirungo mubiryo byawe nuburyo bwiza kandi buryoshye bwo gusiba umunyu.Ariko ibyiza byo guteka ibyatsi nibirungo ntabwo bigarukira gusa kuri sodium yo gufata.Ibimera n'ibirungo birimo antioxydants ikomeye na anti-inflammatory phytochemicals bita polifenol, ishobora kongera imbaraga mu bwonko kandi ikarinda kanseri, diyabete, n'indwara z'umutima.
Gerageza izi nama zo kongeramo ibyatsi nibirungo mubiryo byawe (guhindura ibyatsi bishya mubyumye, koresha ikiyiko 1 cyibyatsi byumye kuri buri kiyiko cyibyatsi bishya):
Ntagushidikanya ko indyo ishingiye ku bimera ishobora gufasha kwirinda ibibazo byinshi byubuzima, harimo cholesterol nyinshi, umuvuduko ukabije wamaraso, indwara z'umutima, inkorora, diyabete yo mu bwoko bwa 2, umubyibuho ukabije, hamwe na kanseri zimwe na zimwe.
Ibiribwa nk'ibishyimbo, ibinyomoro, imbuto, tofu, edamame, na tempeh bikungahaye kuri poroteyine y'ibimera, ndetse na vitamine, imyunyu ngugu, hamwe na phytochemiki zitandukanye.Byongeye kandi, bafite ibinure bidasanzwe mu binure byuzuye, kandi ibyinshi muri byo ni isoko ikomeye ya fibre.
Simbuza inyama, inkoko, cyangwa amafi na proteine ​​y'imboga mugihe cyo kurya gatatu kumunsi.Dore ibitekerezo bimwe:
Utubuto duto duto turimo fibre soluble, aside ya omega-3 yitwa aside yitwa alpha-linolenic aside (ALA), na phytochemicals bita lignans.Ubushakashatsi bwerekana ko kurya ubutaka buri gihe bishobora gufasha kugabanya cholesterol ya LDL n'umuvuduko w'amaraso, kandi bishobora kurinda kanseri y'ibere na prostate.
Ibiyiko bibiri bya flax y'ubutaka bitanga karori 60, garama enye za fibre, hamwe nibisabwa na ALA ya buri munsi.(Ugomba kurya ibinyomoro byubutaka, nkuko flaxseeds zose zinyura mu mara zidasuzumwe, bivuze ko utazabona inyungu zabo zose.)
Ongeramo ubutaka bwuzuye ibinyampeke bishyushye, oatmeal, urusenda, yogurt, pome ya pome, muffin na pancake batter, cyangwa uvange ninyama zinka zubutaka cyangwa turkiya ya burger cyangwa inyama zinyama.Kunyunyuza umweru w'igi kugirango ukore “umutsima” w'amafi cyangwa inkoko.Urashobora kandi kugerageza kongeramo agapira k'ubutaka kuri sinapi cyangwa mayoneze kugirango sandwich ikwirakwira.
Karoti, ibijumba, na squash bikungahaye kuri beta-karotene, antioxydeant ishobora kugabanya ibyago byo kurwara umutima ndetse na kanseri zimwe.
Karoti, ibijumba, na squash bikungahaye kuri beta-karotene, antioxydeant ishobora kugabanya ibyago byo kurwara umutima ndetse na kanseri zimwe.Bimwe muri beta-karotene urya nabyo bihindurwa mumubiri bigahinduka vitamine A, intungamubiri zifasha sisitemu yumubiri.
Nta cyemezo cyemewe cyo gufata beta-karotene, ariko abahanga bemeza ko hakenewe mg 3 kugeza kuri 6 kumunsi kugirango birinde indwara zidakira.Nkeka iki?Ikirayi giciriritse kirimo mg 13 za beta-karotene, 1/2 gikombe umutobe wa karoti urimo mg 11, 1/2 igikombe cya karoti yatetse irimo mg 6.5 (1/2 gikombe karoti mbisi irimo mg 5), na 1/2 cya karoti.ibinyomoro birimo 4.5 mg.Kubwibyo, kuzuza igifu ntabwo bigoye.
Kurya isukari nyinshi, cyane cyane mu binyobwa biryoshye, byongera ibyago byo kurwara diyabete yo mu bwoko bwa 2, indwara z'umutima, n'umubyibuho ukabije.Intego iroroshye: gusimbuza ibinyobwa byose birimo isukari namazi, icyayi, ikawa yumukara, icyayi cyatsi, amata adasukuye, cyangwa amata ya skim adasukuye.
Mugihe umutobe wimbuto 100% utarimo isukari yongeyeho, iracyari isoko yibanze yisukari karemano (na karori) idafite fibre.Kubwibyo, bifatwa nkibinyobwa biryoshye.Koresha igaburo ryimbuto zose aho gukoresha umutobe.Niba ukunze kunywa umutobe kugirango ugabanye inyota, iyisimbuze amazi.
Bigereranijwe ko impuzandengo y'abakuze yunguka hagati y'ibiro bibiri na kabiri kumwaka.Mu bantu bamwe, uku gukwirakwira buhoro buhoro bishobora gutera umubyibuho ukabije.Amakuru meza nuko udakeneye guhindura byinshi mumirire yawe kugirango wirinde kwiyongera ibiro.
Ahubwo, ubushakashatsi bwerekana ko "uburyo buto bwo guhindura" - kugabanya karori 100 kugeza kuri 200 kumunsi ukoresheje ibiryo bike, imyitozo myinshi, cyangwa guhuza byombi - bishobora gufasha.Indyo ntoya no guhindura imyitozo biroroshye kwinjiza mubikorwa byawe bya buri munsi kandi byoroshye kubungabunga mugihe kirekire kuruta impinduka nini mubuzima bukenewe kugirango ugabanye ibiro.
Niba utashye uvuye kukazi ushonje ukaba ushaka kurya byose mubireba, iyi nama izafasha kwirinda kurya cyane umunsi urangiye.Ariko ibyo sibyo byose.
Kurya buri masaha atatu kugeza kuri ane bifasha kandi gukomeza isukari yamaraso (ingufu) kandi bigatanga imbaraga kumyitozo ya nyuma ya saa sita.Ibiryo byiza kandi biguha amahirwe yo kongera intungamubiri zingenzi nka proteyine, fibre na calcium.
Ibiryo bigomba kuba birimo karbasi yaka buhoro kugirango yongere imitsi n'ubwonko, hamwe na proteyine hamwe namavuta meza kugirango ukomeze imbaraga igihe kirekire.
Niba ukunda korohereza utubari twingufu, hitamo ibyakozwe nibintu byose byokurya nkimbuto n'imbuto.
Niba uhangayikishijwe nu rukenyerero rwawe, nibyiza gushyiraho igihe ntarengwa cyo kurya.(Keretse niba byanze bikunze ukora akazi ka nijoro.)