Zvaunodya usati wanwa doro zvinogona kukanganisa zvakanyanya manzwiro aunoita pakupera kwehusiku uye mangwanani anotevera.
Kutaura zvazviri, kusarudza zvokudya zvakanaka usati wadonhedza chinwiwa chinodhaka kana zviviri zvinogona kubatsira kudzora nzara, kudzikamisa maelectrolyte, uye kuderedza zvimwe zvinokonzerwa nedoro.
Sezvineiwo, kusarudza zvimwe zvekudya zvinogona kukonzeresa kuzvimba, kupera simba kwemvura, chirungurira uye indigestion.
Hezvinoi gumi neshanu zvekudya zvakanakisa kudya usati wanwa.
Isu tinosanganisira zvigadzirwa zvatinofunga kuti zvichabatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nezvinongedzo pane ino peji, tinogona kuwana komisheni diki. Heino maitiro edu.
Zviri mukati
1. Mazai
Mazai ane hutano hwakanyanya uye anozadza, ane magiramu manomwe eprotein pa7 gramu zai ().
Kusvira semazai usati wanwa doro kunogona kubatsira kunonoka kubuda mudumbu uye kunonoka kunwa doro (, ).
Pamusoro pezvo, protein ndiyo inozadza macronutrient, ichikuchengeta uchinzwa wakakwana kwenguva yakareba, izvo zvinogona kuderedza njodzi yako yedoro-induced kudhakwa kudya gare gare husiku ().
Sezvo doro richideredza inhibitions uye rakaratidzwa kuvandudza chido chekudya, kusarudza kudya kukuru pamberi pehusiku hwekunwa kunogona kuva nzira yakachenjera yekuderedza kushuva gare gare ().
Unogona kubatsirwa munzira dzakawanda. Zvigadzirire zvakakanyiwa, zvakabikwa kana kusanganiswa nesarudzo yako yemiriwo kune inovaka muviri, fiber-filled omelet.
2. Oats
Oats inoshandawo seprotein uye mapuroteni, izvo zvose zvinokurudzira manzwiro ekuzara uye zvinosvibisa zvinokonzerwa nedoro (,).
Muchokwadi, 1-kapu imwe chete (81-giramu) yeoat inopa ingangoita gumi magiramu eprotein uye 10 magiramu efiber, pamwe neakawanda iron, vhitamini B8, uye calcium ().
Mukuwedzera kune iyo stellar nutritional value, zvidzidzo zvakawanda zvevanhu nemhuka zvakaratidza kuti zvinogona kubatsira hutano hwechiropa nekudzivirira kubva kune doro-induced chiropa kukuvara nekuvandudza kushanda kwechiropa (, , ).
Kunze kwehupfu hweoat, oats inoshanda zvakanaka mumidziyo yakabikwa, mabharu egranola uye smoothies. Zvinogona kusanganiswa uye kushandiswa sechigadziko chepizza crusts, veggie patties, kana flatbreads, idzo sarudzo dzakakwana dzekudya usati wanwa.
3. Mabhanana
Kurongedza magiramu mana efayibha pamuchero mukuru chinhu chikuru chinotakurika chekuva nacho usati wanwa kubatsira kunonotsa kunyura kwedoro muropa rako ().
Uyezve, dzine potassium yakawanda, iyo inogona kudzivirira kunwa doro ().
Nekuti anenge 75% mvura, mabhanana anogona zvakare kukubatsira kuti ugare uine hydrated ().
Mabhanana chikafu chine hutano uye chiri nyore ega, asi anogona zvakare kuiswa nepeanut butter kana kuwedzerwa kune smoothies, michero saladhi, oatmeal kana yoghurt yekubatisa powerhouse.
4. Salmon
Salmon ndeimwe yeakanakisa masosi e omega-3 fatty acids, ayo akakosha mafuta acids ane hukama ne ().
Imwe tsvagiridzo yemhuka inoratidza kuti omega-3 fatty acids inogona kubatsira kuderedza zvimwe zvinokuvadza zvedoro, kusanganisira kuzvimba kwehuropi kunokonzerwa nekunwa doro zvakanyanya ().
inewo mapuroteni akakwirira, achipa magiramu makumi maviri nemaviri mune imwe neimwe 22-ounce (4-gram) inoshumira, iyo inogona kubatsira kunonoka kunwa doro ().
Imwe yedzakareruka nzira dzekugadzira salmon ndeyekugocha. Isa salmon mundiro yekubikira ganda pasi uye woisa munyu, mhiripiri uye zvinonhuwira zvaunosarudza.
Ingobika pa400 ° F (200 ° C) kweanenge 10-15 maminetsi, wozoibatanidza nesarudzo yako yemiriwo uye unakirwe sekudya kune hutano.
5. Greek yogati
Kupa chiyero chakakwana cheprotein, mafuta uye makabhohaidhiretsi, unsweetened Greek ndiyo imwe yezvakanakisa zvekudya zvaunogona kudya usati wanwa ().
Protein inonyanya kukosha nekuti inogayiwa zvishoma nezvishoma uye inogona kuderedza mhedzisiro yedoro pamuviri wako nekunonoka kunyura ().
Inogona zvakare kukubatsira kuti ugare wakaguta husiku hwese kudzivirira nzara uye kuwedzeredzwa nedoro (, ).
Edza kuwedzera isina kunyoroveswa yoghurt yeGreek nemichero, nzungu uye mhodzi kuti zvive nyore, zvinozadza uye zvinonaka snack usati waenda kudhorobha.
6. Chia pudding
Mbeu dzeChia ndiyo yakanakisa sosi yefiber uye mapuroteni, pamwe neakakosha mamicronutrients senge manganese, magnesium, phosphorus, uye calcium (17).
Kunyanya, fiber inogona kubatsira kunonoka kubuda mudumbu rako uye kunonoka kunwa doro muropa rako (3, 18).
Uyezve, mhodzi dzechia dzakapfuma mune antioxidants, senge rosmarinic acid, gallic acid, uye caffeic acid, izvo zvese zvinoshanda kudzivirira kukuvara kwesero uye kudzivirira chiropa chako (19, 20).
Chia pudding iri nyore kugadzira. Ingo sanganisa maspuni matatu (3 magiramu) embeu dzechia nekapu imwe (42 ml) yemukaka wemukaka kana usiri wemukaka padivi pesarudzo yako yemichero, nzungu, zvinonhuwirira uye zvinotapira zvechisikigo.
Unogona kuwana mhodzi dzechia muzvitoro uye online.
7. Mabheri
Maberry akaita semastrawberries, mablackberries, uye blueberries akazadzwa nezvinovaka muviri zvakakosha, zvinosanganisira fiber, manganese, uye mavhitamini C uye K ().
Ivo zvakare vakapfuma mumvura, vachikubatsira kuti ugare uine hydrated, izvo zvinoderedza mhedzisiro yedoro uye kudzivirira kupera simba ().
Uyezve, kudya sema berries kunogona kudzivirira masero ako kubva kudoro-induced kukuvara.
Chidzidzo chemhuka chakawana kuti mablueberries aibudirira mukuwedzera mazinga eakawanda antioxidants muchiropa, ayo anogona kubatsira kudzivirira kubva kune oxidative kusagadzikana kunokonzerwa nekunwa doro ().
Chimwe chidzidzo chevanhu gumi nevaviri chakacherechedza kuti kushandiswa kwemazuva ose kwe12 ounces (17,5 gramu) yemastrawberries kwakavandudza antioxidant mamiriro mukati memazuva gumi nematanhatu ().
Vabatanidze nemaoko mashoma emaarumondi kuti muwedzere kunwa snack, kana kuedza kuwedzera kune smoothies, michero saladhi, uye yogati parfaits.
8. Asparagus
Pamusoro pekupa assortment yeakakosha mavhitamini nemaminerari, yakave yakadzidzwawo zvakanaka nekuda kwekugona kwayo kukurudzira hutano hwechiropa.
Muchokwadi, imwe ongororo yakawana kuti asparagus inobvisa yakavandudza akati wandei mamaki echiropa uye yakawedzera antioxidant chimiro mumakonzo ane chiropa kukuvara ().
Pamusoro pezvo, zvidzidzo zvetest-tube zvinoratidza kuti asparagus inzvimbo yakanaka kwazvo ye antioxidants senge ferulic acid, kaempferol, quercetin, rutin, uye isorhamnetin, iyo inodzivirira kukuvara kwesero kunokonzerwa nekunwa doro zvakanyanya. (, ).
Kuti uite dhishi iri nyore, dzvokora asparagus ne , mwaka nemunyu nemhiripiri wobva wabika pa 425°F (220°C) kwemaminetsi gumi kusvika gumi nemashanu, kana kusvika zvinyoronyoro.
9. Grapefruit
muchero wecitrus unonaka unopa hutano hwakanaka hwefiber, vhitamini C uye vhitamini A mune yega yega inoshumira ().
Iyo inewo naringenin uye naringin, maviri antioxidant makomisheni akaratidzwa kudzivirira kukuvara kwechiropa uye anobatsira optimize hutano hwechiropa mubvunzo-tube zvidzidzo ().
Pamusoro pezvo, chidzidzo chemavhiki matanhatu mumakonzo chakawana kuti kunwa muto wegrapefruit kwakawedzera mazinga ema enzymes akawanda anobatanidzwa mukushanda kwechiropa uye detoxification ().
Edza kucheka magrapefruit mumakamuri uye kusasa muchero nemunyu mushoma kana shuga kuti ubatsire kuenzanisa tart uye tart inonaka.
Zvisinei, ramba uchifunga kuti mazambiringa anogona kukuvadza, saka iva nechokwadi chekutaura nemutarisiri wako wehutano kana uine zvipingamupinyi.
10. Hwiwi
Mavise akawandisa mumvura uye anogona kukubatsira kuti ugare uine hydrated paunenge uchinwa.
Somuenzaniso, inenge 92% mvura, nepo cantaloupe inenge 90% (, ).
Zvibereko izvi zvakapfumawo mune zvakakosha electrolytes, se potassium, iyo inogona kukurumidza kupera nekunwa doro zvakanyanya (, , ).
, manwiwa, uye kantaloupe zvose zvinogadzira zvokudya zvinozorodza, zvinonwisa mvura zvinogona kucheka kuita mapeji kana kuti cubes.
11. Gweta
Yakapfuma mumoyo-ane hutano monounsaturated mafuta, ndicho chimwe chezvakanakisa zvekudya zvaunogona kudya usati wanwa doro.
Izvi zvinodaro nekuti mafuta anotora nguva yakareba kuti agaye kupfuura mapuroteni kana macarbohydrates, ayo anogona kubatsira kunonotsa kunyura kwedoro muropa rako (, ).
Pamusoro pezvo, makotapeya anobatsira kuenzanisa maelectrolyte, nehafu chete yekotapeya ichipa 7% yezvido zvako zve potassium zvezuva nezuva ().
Kupfuura zvese, muchero uyu wakasiyana-siyana sezvaunonaka. Edza kuiparadzira pachigunzva, kuishandisa kumasaladhi epamusoro, kana kumwaya maweji nemunyu mushoma kuti udye chikafu chinonaka.
12. Quinoa
Quinoa zviyo zvakapfuma muprotein, fiber uye akati wandei akakosha mamicronutrients (36).
Iyo inonyanya kupfuma mu magnesium uye potassium, zvicherwa zviviri zvinogona kubatsira kuderedza kusaenzana kwe electrolyte kunokonzerwa nekunwa doro (36).
Iyo zvakare yakanaka sosi yema antioxidants senge quercetin, ferulic acid, katechin, uye kaempferol, iyo inogona kudzivirira kubva mukuvakwa kwemamorekuru anokuvadza anonzi emahara radicals anokonzerwa nekunwa doro zvakanyanya (37).
Quinoa inogona kushandiswa zviri nyore mundiro dzakasiyana siyana, kusanganisira soups, stews kana salads. Unogonawo kuiwedzera kumabhawa emumba egranola, kurumwa nesimba, kana mamuffin echikafu chinonaka uye chine hutano chisati chanwa.
Unogona kutenga quinoa munharaunda kana online.
13. Beets
inomira kunze sechinhu chenyeredzi, zvese nekuda kweruvara rwakajeka uye inonakidza antioxidant yemukati.
Chidzidzo chemhuka chakaratidza kuti muto webeet waiva nekudzivirira pamasero echiropa, kuderedza kukanganiswa kwesero ne38% ().
Imwe tsvagiridzo yakawana kuti kupa makonzo beet muto kwakawedzera mazinga ema enzymes akati wandei anobatanidzwa mukubvisa uye ().
Beet inogona kubikwa, kubikwa, kugochwa kana kugochwa uye kushandiswa kugadzira madhipisi, soups, salsas kana slaws.
14. Mbatatisi dzinotapira
haingori sosi yakanakisa ye potassium yekubatsira kuenzanisa mazinga e electrolyte paunenge uchinwa doro, asiwo akapfuma mumakabhohaidhiretsi akaoma ().
Makabhohaidhiretsi akaomarara anoumbwa nemamorekuru akakura anotora nguva yakareba kuti aputse, izvo zvinogona kubatsira mukuderedza mhedzisiro yedoro pamuviri wako ().
Zvinoenderana neongororo yakaitwa nevanhu gumi, kudya mbatatisi yakabikwa kunoderedza spikes uye kuparara kweshuga yeropa, izvo zvinogona kuderedza nzara uye kudzivirira kudyisa kunokonzerwa nekunwa doro (, ).
Edza kurova bhechi rekudya kuri nyore kana dhishi rekudivi usati wabuda. Ingocheka mbatatisi muzvikamu, uzvikanda nemafuta emuorivhi uye zvinonhuwira uye gadzira 20-25 maminitsi pa 425 ° F (220 ° C).
15. Trail mix
Homemade trail musanganiswa isarudzo yakanaka kune ine hutano, inozadza snack usati watanga kunwa.
Nzungu nemhodzi semaarumondi, walnuts, uye mhodzi dzemanhanga neflakisi zvese zvakakwirira mufiber uye mapuroteni, izvo zvinogona kubatsira kunonotsa kubuda kwedumbu rako kuderedza mhedzisiro yedoro (43, 44).
Pamusoro pezvo, iwo akanakisa masosi e magnesium, potassium, uye calcium, izvo zvese zvinogona kubatsira kudzivirira kusagadzikana kwe electrolyte kunokonzerwa nekunwa doro (45).
Trail musanganiswa uri nyore kugadzira uchishandisa zvinongedzo senzungu nembeu pamwe nekusanganiswa-ins, senge oatmeal, coconut flakes uye michero yakaomeswa.
Kana iwe uchida kusarudza musanganiswa wezvitoro zvakatengwa, tsvaga mhando dzisina shuga yakawedzerwa, munyu kana zvigadzirwa zvekugadzira. Unogona kuwana sarudzo dzine hutano munharaunda yako kana online.
Zvokudya zvekudzivisa usati wanwa doro
Kuziva kuti ndezvipi zvekudya zvekudzivisa usati wanwa doro kwakakosha sekusarudza chikafu chinovaka muviri chekudya usati wambobuda.
Mune zvimwe zviitiko, doro rinogona kukonzera zviratidzo zvegastroesophageal reflux chirwere (GERD), chirwere chinoratidzwa nekurwadziwa kwemoyo, kusvotwa, uye belching ().
Kana uine GERD kana kuti unowanzoita indigestion, ungadawo kudzivisa zvimwe zvinokonzera usati wanwa, zvakadai sezvokudya zvine spicy, chokoreti, soda, uye caffeine ().
Pamusoro pezvo, zvikafu zvine munyu zvakaita semachipisi, mapretzels, uye crackers zvinogona kukonzera kuputika nekuwanda kwemvura, kunyanya kana zvasanganiswa nedoro (, ).
Pakupedzisira, iva nechokwadi chekudzivisa zvokudya zvine shuga uye zvinwiwa, zvakadai sechingwa chichena, pasta, siwiti, uye soda.
Izvi zvikafu uye zvinwiwa hazvisi kungogayiwa nekukurumidza, asi zvinogonawo kuita kuti huwandu hweshuga hweropa huchinje, zvichiwedzera njodzi yekudyisa gare gare husiku ().
Pamusoro pezvo, ita shuwa yekugara hydrated nekusveta mvura yakachena husiku hwese kuderedza njodzi yekurwara kwemangwanani ().
Summary Usati wanwa doro, ungada kudzivisa zvokudya zvine munyu, macarbohydrates akacheneswa, uye zvokudya zvinotanga GERD.
Chinonyanya kukosha
Kusarudza chikafu chakakodzera kare kwakakosha zvakanyanya.
Zvimwe zvekudya zvinogona kukonzeresa kusadya, kuzvimba nekupisa kwemoyo uku zvichiwedzera njodzi yekuwedzera kushuva uye nzara.
Zvichakadaro, zvimwe zvekudya zvinogona kunge zvisingangoderedze zvimwe zvakaipa zvinokonzerwa nedoro, asi zvinogona kukanganisa manzwiro aunoita mangwanani anotevera uchidzivirira hutano hwako hurefu.
