Ese icyemezo cyawe 2023 urimo intego yo kunoza indyo yawe kubuzima bwigihe kirekire? Cyangwa wiyemeza kunywa amazi menshi no kurya imbuto nyinshi, imboga, n'ibinyampeke byose? Bite ho kuzunguruka buri cyumweru kurya ibihingwa bishingiye ku gihingwa?
Ntukishyireho gutsindwa ugerageza guhindura ingeso zawe ijoro ryose. Ahubwo, subiramo izi nama zizima ziva muri Leslie Clatie Leslie Beck buri cyumweru hamwe ninama zinyongera. Mu mpera za Mutarama, fata akanya ko usubiremo iterambere ryawe hanyuma uhitemo ingingo utekereza ko akeneye kwitabwaho n'ubuhanga ukwezi gutaha.
Imwe mu nyungu zawe zikomeye zo guhindura indyo yawe ni ikarita y'ibiryo. Ibi birashobora gutanga byinshi byo kwizirikana no kwerekana ahantu ho gutera imbere. Niba intego yawe ari ugutakaza ibiro, ubushakashatsi bwerekana ko kubika ikarita ikwiye byongera amahirwe yo gutsinda.
Andika ibiryo byawe hamwe nigipimo cyagabanijwe nyuma ya buri funguro. Ntutegereze kugeza umunsi urangiye cyangwa ushobora kwibagirwa ibiryo bimwe.
Reba ibiryo byawe mu mpera za buri munsi. Ni iki wabonye nk'imbuto? Ntabwo imboga zihagije? Biryoshye cyane? Ibice binini kuruta uko ubitekereza?
Abagore bakeneye ibirahuri 9 by'amazi kumunsi, mugihe abagabo bakeneye 13 - birenze niba bakora siporo. Ibinyobwa byose - Ndetse ikawa! - Soma ibipimo byasabwe.
Amazi yo kunywa mbere yo kurya arashobora kugufasha kumva wuzuye bityo ukabuza kurya cyane. Byongeye kandi, abantu benshi ntibanywa amazi ahagije mugihe cyimbeho kuko ntayobogamiye. Iyi mirima yoroshye rero izagufasha kandi guhangana namazi yawe ya buri munsi.
Abagore bakeneye ibikombe 9 (litiro 2.2) y'amazi kumunsi, kandi abagabo bakeneye ibikombe 13 (litiro 3) niba bakora imyitozo.
Amakuru meza nuko ibinyobwa byose (usibye ibinyobwa bisindisha) bibara amazi yawe ya buri munsi. Yego, ndetse n'ikawa n'icyayi.
Bigereranijwe ko Abanyakanada babona kimwe cya kabiri fibre bakeneye buri munsi. Abagore bafite imyaka 19 kugeza kuri 50 bakeneye garama 25 kumunsi, abagabo garama 38. (Abagore bakuze n'abagabo bakeneye garama 21 na garama 30 za fibre ku munsi,.)
Kugufasha kugera kuriyi ntego, tangira mu kongera indorerezi ya mugitondo. Gerageza kimwe muri ibi bikurikira:
Mu kwibanda ku mavuta ya polusinsut nagataget mu ndyo ya buri munsi, ubu bwoko bwibintu bufitanye isano nibyago bike byindwara zumubiri. Mugusimbuza ibinure byuzuye (inyamaswa), aba banyabuzima bafite ubuzima bwiza bafasha urwego rwamaraso ya LDL (bibi) kandi banone kandi bakoresha umubiri wa insuline.
Inkomoko nziza y'amavuta ya Polunsutsut ni Amavuta y'imbuto, Amavuta y'izuba, Amavuta ya Canola, Imbuto za Chia, imbuto za Chia, imbuto za Spexseed, n'imbuto z'igihaza. Foods that primarily contain monounsaturated fats are olive oil, avocado and avocado oil, peanuts, peanut butter, almonds, cashews, pecans, and pistachios.
Kuramba bizaba icyerekezo mu mwaka utaha nk'imihindagurikire y'ikirere iza imbere. Kugabanya imyanda y'ibiryo nikintu dushobora gukora kugirango tugabanye ikirenge cya karubone. Imyanda y'ibiryo irangirira mu myanda itanga metani, gaze ya parike ikomeye igira uruhare mu mihindagurikire y'ikirere.
Niba guta ibiro ari imwe mu ntego zawe kuri 2023, iki ni icyemezo gikwiye gutanga. Ubushakashatsi bwerekanye ko abantu barya vuba kandi buzuye bafite inshuro eshatu kugira umubyibuho ukabije.
Niba urya buhoro, imisemburo ijyanye nubushake iraterana no kubwira ubwonko bwawe ko wuzuye. Kuberako bisaba iminota 20 kugirango ibyo bimenyetso byo kwiyandikisha, niba urya vuba, birashoboka cyane ko umubiri wawe ubizi.
Ifunguro rya mu gitondo, saa sita no kurya: Shira icyuma nigikondo cyo guhekenya kuri buri kuruma. Ntugafate icyuma nigikoni kugeza umunwa wawe ari ubusa 100%. Fata amazi make hagati yinteko.
Nubwo ibimenyetso byinshi byerekana ko kurya ibiryo byinshi ari byiza kuri twe, Abanyakanada benshi barya bike. Igitabo cy'ibiryo cya Kanada birasaba ko isaha yawe isahani yawe igizwe n'imbuto n'imboga.
Izi ngamba zubwenge zirashobora kugufasha kugera kuntego zawe 2023. Mubyukuri. Mubyukuri, umwe mubakiriya banjye yabikoze ibyumweru bitandatu akabura ibiro 10.
Tegura ifunguro rya nimugoroba (santimetero 7 kugeza 9 muri diameter) aho kuba isahani yuzuye yo kurya.
Uzashyira ibiryo bike ku isahani, bisobanura karori nkeya, ariko isahani irasa neza. Uzabona ko ubushake bwawe buhindura ibiryo bike.
Kugirango ubone fibre nyinshi, vitamine, imyunyu ngugu, hamwe na antioxydidana mumazi yawe, urye byibuze imirimo ibiri yimbuto buri munsi.
Kugirango ugere ku ntego zawe za buri munsi, kurya imbuto (imbuto zose, ntabwo ari umutobe) mugitondo na nyuma ya saa sita.
Kunywa ibikombe 3 kugeza kuri 5 byicyayi kibisi kumunsi byahujwe no kurinda indwara z'umutima n'umuvuduko ukabije w'amaraso.
Kunywa ibikombe bitatu kugeza kuri bitanu byicyayi kibisi kumunsi byahujwe no kwirinda indwara z'umutima n'umuvuduko ukabije w'amaraso. Ubushakashatsi bwerekanye kandi ko gukoresha icyayi kibisi bishobora gufasha kugabanya amaraso ya LDL (bibi). Amababi yicyatsi kibisi akungahaye cyane muri Phytochemika yitwa CateChine, ifite antioxident antioxidant na anti-induru.
Imboga z'icyatsi kibisi zirakize muri fibre kandi ni isoko nziza yo kurwanya kanseri A na C, acide ya Vitamine (ACHID), icyuma, calcium, na potasim. Ikirenzeho, ni inkomoko idasanzwe ya lutein na Zeaxanthin, Phytochemike, yatekereje kwirinda indwara ya mansicé. Byongeye kandi, ubushakashatsi bwerekanye ko gukoresha icyatsi gisanzwe cya Lutein - ibibabi bikungahaye ku rukeke burashobora kugabanuka kwagabanuka no kugabanya ibyago by'indwara za Alzheimer.
Shyiramo imboga z'ibibabi mu mirire yawe ya buri munsi. Hitamo muri Arugula, Beet Great, Kale, Greedoni Icyatsi, Kale, Greens, Sapini, Spinach, Epinach, Croccoli
Urufunguzo rwo kurya neza kandi igihe kirekire no gutegura mbere kugirango umenye neza ko ugaburira umubiri wawe ibiryo bifite intungamubiri. Byongeye, kumenya uko kurya bizagukiza guhangayikisha icyo guteka nyuma yumunsi uhuze.
Gerageza gutegura ifunguro rya nimugoroba. Niba bibaye ngombwa, ndagusaba ko nawe uteganya ifunguro rya mugitondo, ifunguro rya sasita, n'ibiryo. Muri gahunda yawe, tekereza uburyo ushobora gutegura ifunguro rimwe ukayikoresha kumafunguro abiri cyangwa menshi. Kora isupu, casseroles, isosi ya pasta, cyangwa urusenda rwa chili mukibirimo, hanyuma uyirukana kugirango buri cyumweru uhuze. Tegura icyiciro cyintete zose nkumuceri wijimye, FARRO, cyangwa sayiri mu guteka buhoro. Grill cyangwa Sear itanga sulmon yinyongera cyangwa inkoko icyarimwe ifunguro rya sasita itabanje kwitegura ejobundi.
Ibirungo n'ibirungo birimo antioxidents ikomeye hamwe na antiokile zifatika na phytocherkicake ikomeye yitwa polyphenol, ishobora kongera imbaraga zubwonko kandi ikanga kanseri yo no kurinda kanseri, n'indwara z'umutima.
Ongeraho ibyatsi nibirungo kubiryo byawe ninzira nziza kandi nziza yo guhera umunyu. Ariko inyungu zo guteka ibyatsi nibirungo ntibigarukira kuri sodium yo hepfo. Ibirungo n'ibirungo birimo antioxidents ikomeye hamwe na antiokile zifatika na phytocherkicake ikomeye yitwa polyphenol, ishobora kongera imbaraga zubwonko kandi ikanga kanseri yo no kurinda kanseri, n'indwara z'umutima.
Gerageza iyi nama zo kongeramo ibyatsi nibirungo kubiryo byawe (guhindura ibyatsi bishya mubyuka, koresha ikiyiko 1 cyibimera byumye kuri buri kipe ya chibs nshya):
Ntagushidikanya ko indyo ishingiye ku gihingwa bushobora gufasha kwirinda ibibazo by'ubuzima, harimo n'umuvuduko ukabije wamaraso, indwara z'umutima, indwara ya diyabete, umubyibuho ukabije, umubyibuho ukabije, n'ubwoko bumwe na bumwe bwa kanseri.
Ibiryo nk'ibishyimbo, ibinyomoro, imbuto, Edamame, na chamame, na chamh bikungahaye kuri proteyine, hamwe na vitamine, imyunyu ngugu, hamwe na phytocheski zitandukanye. Byongeye kandi, haba hasi bidasanzwe mubyibuha, kandi benshi muribo ni isoko ikomeye ya fibre.
Simbuza inyama, inkoko, cyangwa amafi hamwe na poroteyine y'imboga ku mafunguro atatu kumunsi. Hano hari ibitekerezo bimwe:
Utuntu duto turimo fibre yoroshye, aside ifite ibinure byitwa alfa-linélen (Alan acide (Ala), na Phytochemike yitwa ubudigita. Ubushakashatsi bwerekana ko kurya ubutaka buri gihe bishobora gufasha munsi ya LDL Cholesterol na Umuvuduko wamaraso, kandi ushobora kurinda kanseri yamaraso na prostate.
Ibiyiko bibiri byuburimbe butanga karori 60, garama enye za fibre, kandi kuruta ibisabwa bya buri munsi. .
Ongeraho ubutaka flaxseed kubintu bishyushye, oatmeal, byoroga, yogurt, muffin, muffin na turcake inyama zinka cyangwa turkiya kuri burger cyangwa inyama. Whisk hamwe nabazungu bagi kugirango bakore "imigati" kumafi cyangwa inkoko. Urashobora kandi kugerageza kongeramo agace k'ubutaka kuri sinapi yawe cyangwa Mayoyornaise kuri sandwich yuzuye sandwich.
Karoti, ibirayi byiza, na squash bikungahaye muri Beta-Carotene, Antioxydant ishobora kugabanya ibyago byo indwara z'umutima na kanseri zimwe na zimwe.
Karoti, ibirayi byiza, na squash bikungahaye muri Beta-Carotene, Antioxydant ishobora kugabanya ibyago byo indwara z'umutima na kanseri zimwe na zimwe. Bimwe muri beta-carotene urya nabyo bihindurwa mumubiri kuri vitamine a, intungamubiri zishyigikira sisitemu yumubiri.
Nta mugaragaro yasabwe gufata beta-carotene, ariko abahanga bemeza ko MG 3 kugeza kuri 6 kuri 6 ikenewe kugirango uburwayi bwa karafu. Nkeka iki? Ibijumba biryoshye birimo 7 MG ya Beta-Carotene, umutobe wa karoti ka karoti ya karoti 11.5 Nutmeg irimo Mg 4.5. Kubwibyo, kuzuza igifu ntabwo bigoye.
Kurya isukari nyinshi cyane, cyane cyane mu binyobwa biryoshye, byongera ibyago byo kwamava ya 2, indwara z'umutima, n'umubyibuho ukabije. Intego ntabwo yoroshye: Simbuza ibinyobwa byose byisukari hamwe namazi, icyayi, ikawa yumukara, icyayi cyibitangaza, amata atabishaka, cyangwa amata ya skim itazashyirwaho.
Mugihe umutobe wimbuto 100% udafite isukari yongeyeho, iracyari isoko yisukari karemano (na karori) idafite fibre. Kubwibyo, bifatwa nkibinyobwa biryoshye. Koresha itanga imbuto zose aho kuba umutobe. Niba ukunze kunywa umutobe kugirango uzire inyota yawe, uyisimbuze amazi.
Bigereranijwe ko impuzandengo yukuri hagati ya pound imwe n'ibiri mu mwaka. Mubantu bamwe, iyi ikwirakwizwa rya buhoro buhoro rirashobora kugutera umubyibuho ukabije. Amakuru meza nuko udakeneye guhindura ibintu bikomeye kumirire yawe kugirango wirinde kunguka ibiro.
Ahubwo, ubushakashatsi bwerekana ko "guhindura impinduka nto" - bikuza karori 100 kugeza 200 kumunsi binyuze mu kurya ibiryo bike, imyitozo myinshi, cyangwa guhuza byombi - birashobora gufasha. Indyo ntoya no guhindura siporo biroroshye kwinjiza mubikorwa byawe bya buri munsi kandi byoroshye gukomeza mugihe kirekire kuruta imibereho minini ikenewe kugirango igabanye ibiro.
Niba utashye uvuye kukazi ushonje kandi ushaka kurya ibintu byose ugaragara, iyi nama izafasha kwirinda kurya cyane kumunsi urangiye. Ariko ibyo ntabwo aribyo byose.
Kurya buri masaha atatu kugeza ane nabyo bifasha kugumana isukari yawe (ingufu) kandi itanga imbaraga kumurimo wawe wa nyuma ya saa sita. Ibiryo byiza nabyo biguha amahirwe yo kongera intungamubiri zingenzi nka proteyine, fibre na calcium.
Ibiryo bigomba kubamo karubali itinda kugirango bakongeze imitsi n'ubwonko, kimwe na poroteyine hamwe nibinure bizima kugirango bagukomeze imbaraga igihe kirekire.
Niba ukunda byoroshye utubari twingufu, hitamo abakozwe nibikoresho byose nkimbuto nimbuto.
Niba uhangayikishijwe n'imbaraga zawe, nibyiza gushiraho igihe ntarengwa cyo kurya. (Keretse niba, birumvikana ko ukora impinduka nijoro.)