Kudya kweKorea Kurasikirwa Kwehuremu Kudya, kunozivikanwawo seK-pop yekudya, chikafu-chakazara chikafu chinofemerwa nechinyakare chikafu cheKorea uye chakakurumbira pakati pevaKumabvazuva nevekuMadokero zvakafanana.

Inosimudzirwa senzira inoshanda yekuderedza uremu uye kutaridzika senyeredzi dzeK-pop, yakakurumbira mimhanzi genre rinobva kuSouth Korea.

Inotiwo inobatsira kuchenesa ganda rako uye kugadzirisa hutano hwako hurefu.

Ichi chinyorwa chinobata zvese zvaunoda kuziva nezveKorea uremu hwekudya.

pepa rekuongorora kudya

• Zvibodzwa zvese: 3.08
• Kuonda: 2,5
• Balanced diet: 3.0
• Sustainability: 3,5
• Utano Hwose Muviri: 2,5
• Hunhu hwekudya kunovaka muviri: 5,0
• Humbowo-hwakavakirwa: 2.0

BOTTOM LINE: Iyo yekuKorea uremu yekudya, kana K-pop yekudya, chikafu-chakazara chikafu chinofemerwa nechinyakare chikafu cheKorea. Inogona kukubatsira kuderedza uremu nekuchinja kudya kwako uye maitiro ekurovedza muviri.

Chii chinonzi Korean Weight Loss Diet?

Iyo yekuKorea uremu yekudya inofemerwa neyakajairwa yeKorea cuisine.

Inonyanya kutsamira pazvikafu zvakagadziriswa zvishoma uye inoderedza kushandiswa kwezvakagadzirwa, zvine mafuta akawanda kana zvine shuga.

Zvokudya zvinovimbisa kukubatsira kuti uremerwe uremu uye uchengetedze nekushandura kudya kwako, uye zvose pasina kurega kudya kwaunofarira. Izvo zvakare yakazvipira kupenya ganda rako uye kugadzirisa hutano hwako hwenguva refu.

Pamusoro pekutarisa pane zvinovaka muviri, iyo yekuKorea uremu yekudya inosimbisawo maekisesaizi uye inotopa K-pop-chaiyo yekudzidzira.

Summary Iyo Korean Weight Loss Diet chirongwa chekudya uye chekurovedza muviri chakagadzirirwa kukubatsira kuderedza uremu, kujeka ganda, uye kugadzirisa hutano hwako hwese.

Maitiro ekutevera iyo yekuKorea Weight Kurasikirwa Diet

Iyo yekuKorea uremu yekudya yakavakirwa pamaitiro ekudya ayo anonyanya kusanganisira echinyakare chikafu cheKorea.

Inosimudzira kudyiwa kwechikafu chakazara, chakagadzirwa zvishoma uchidzikamisa madyiro ako ezvekudya zvakagadzikiswa zvakanyanya. Anokurudzirawo kudzivisa kudya kune gorosi, shuga yakanatswa uye mafuta akawandisa.

Kudya kunowanzo kuve nemuriwo, mupunga, uye nyama, hove, kana chikafu chemugungwa chakasiyana-siyana. Unogonawo kutarisira kudya kimchi yakawanda, chikafu chekabichi chakaviriswa chinova chikafu chinonaka muchiKorean cuisine.

Mitemo yekuwedzera yekudya

Kuti ubudirire nekudya uku, tinokukurudzira kutevedzera mimwe mitemo yekuwedzera:

1. Idya macalorie mashoma. Chikafu ichi hachitsanangure masaizi ezvikamu kana muganhu wekoriori wezuva nezuva. Pane kudaro, anokurudzira kuvimba nemabikirwo eKorea, soups, uye miriwo yakawanda pasina kunzwa nzara.
2. Kurovedza muviri nguva dzose. K-pop kudzidzira zvikamu zvakarongerwa chinangwa ichi.
3. Idya mafuta mashoma. Zvinokurudzirwa kudzikamisa chikafu chine mafuta uye kudzivirira masosi, mafuta uye seasonings zvakanyanya sezvinobvira. Kudyira kweresitorendi kunofanirawo kuve kwakaganhurirwa.
4. Deredza shuga yakawedzerwa. Iwe unokurudzirwa kutsiva mvura nemakuki, zvihwitsi, ice cream uye zvimwe zvakabikwa zvine muchero mutsva.
5. Dzivisa tudyo. Zvikafu zvinoonekwa sezvisingakoshi pakudya uku uye zvinofanirwa kudziviswa.

Chikafu chinovimbisa kuve chakanyanya kushanduka uye chakasimba. Isu tinokukurudzira kuti usarudze chikafu cheKorea chaunoda kugadzirisa chikafu kune kuravira kwako.

Summary Kudya kweKorea uremu kunokurudzira kudya ndiro dzakafemerwa dzeKorea dzakagadzirwa kubva kune zvishoma zvakagadziriswa chikafu. Kuti uwedzere kuonda, zvinoderedza kutora kwako gorosi, mukaka, shuga yakawedzerwa, mafuta akawandisa uye masvutugadzike.

Inogona kukubatsira kuderedza uremu here?

Iyo yekuKorea uremu yekudya inogona kuita kuti uremu huve nyore nekuda kwezvikonzero zvakati.

Chekutanga, madhishi echiKorea echinyakare akajairika mufiber. Zvokudya zvakakwirira mufiber zvinogona kukubatsira kuderedza uremu nekuderedza nzara uye zvishuwo uchikurudzira kunzwa kwekuzara (, , ).

Pamusoro pezvo, chikafu ichi chinodzikamisa chikafu, chikafu chine mafuta, uye avo vane shuga yakawedzerwa, gorosi, kana mukaka, zvichiwedzera kudzikisa yako yakazara macalorie kudya. Inokurudzirawo kurovedza muviri nguva dzose, izvo zvinobatsira kuwedzera nhamba yemakoriyori aunopisa.

Pakupedzisira, unokurudzirwa kudya zvishoma nezvishoma kusvikira wawana chiyero chezvokudya zvinokubvumira kuti uremerwe uremu uchiri kunzwa wakaguta uye uchigutsikana.

Zvese izvi zvinhu zvinogona kukubatsira kuti udye mashoma macalorie pane aunopisa. Kusakwana kwekoriori kwakadaro kwakagara kwakaratidzwa kubatsira vanhu kuderedza uremu, pasinei nezvokudya zvavanosarudza kudya (,,,,).

Summary Iyo yekuKorea uremu yekudya yakasikwa yakakwira mufiber, inomisa snacking, uye inoderedza chikafu chakakwira mushuga nemafuta. Inokurudzirawo kuita kurovedza muviri nguva dzose. Pamwe chete, zvinhu izvi zvinogona kukubatsira kuderedza uremu.

Zvimwe zvakanaka

Iyo yekuKorea uremu yekudya inogona kupa akati wandei mamwe mabhenefiti.

Inogona kuvandudza hutano hwako hwese

Kudya kweKorea kuora kurasikirwa kunokurudzira kuti udye michero yakawanda nemiriwo - mapoka maviri ezvokudya zvakagara zvichiratidzwa kukurudzira hutano uye kudzivirira zvirwere zvisingaperi, zvakadai sechirwere cheshuga 2 uye chirwere chemwoyo. ,).

Uyezve, inosanganisira yakawanda kimchi, yakakurumbira yekuKorea padivi dish yakagadzirwa kubva yakaviriswa kabichi kana mimwe miriwo. Kutsvakurudza kunoratidza kuti kimchi inogona kubatsira kuderedza BP, shuga yeropa, uye yakazara uye LDL (yakaipa) (, ).

Zvikafu zvakaviriswa senge kimchi zvinobatsirawo hutano hwematumbo nekuwedzera nhamba yako yeanobatsira gut mabhakitiriya, anonziwo probiotics ().

Uyezve, maprobiotics aya anogona kubatsira kudzivirira kana kubata zvirwere zvakasiyana-siyana, kusanganisira atopic dermatitis, irritable bowel syndrome (IBS), manyoka, uye kufutisa ().

Inogona kudzikisa acne

Kudya kweKorea uremu kunonzi kunoderedza kudya kwako kwemukaka. Panogona kunge paine humbowo hunotsigira izvi.

Zvigadzirwa zvemukaka zvinoratidzika kuti zvinokurudzira kusunungurwa kwe insulini uye insulini-yakafanana nekukura-1 (IGF-XNUMX), iyo yose inogona kuita basa mukuumbwa kwe acne (, , ).

Imwe wongororo yakacherekedza kuti vanhu vane madyiro aive akanyanya mumukaka vangangoita 2,6 nguva yakawanda yekuve neacne pane avo vakadya shoma dairy ().

Saizvozvo, kumwe kuongorora kunoratidza kuti vechidiki uye vechidiki vanodya chero mhando yemukaka vanogona kunge vaine 25% mukana wekutambura neacne pane avo vanotevera chikafu chisina mukaka ().

Nutrient-yakapfuma uye inogona kuramba iripo

Iyo yekuKorea uremu yekudya inoisa simbiso yakasimba pakuita kwenguva refu, shanduko inoenderera kune nzira yaunodya uye maekisesaizi.

Inowanzofarira kudya kunovaka muviri, kugadzikiswa zvishoma uye kunoganhurira madyiro ako ezvekudya zvine macalorie akanyanya asi ane zvinovaka muviri zvishoma.

Haina nhungamiro dzakasimba pamusoro pekudya kwakawanda sei, uye haitauri kuyera kana kuyera zvikamu zvekudya zvako. Pane kudaro, inokukurudzira kuti uwane masaizi ezvikamu anokushandira iwe.

Inopawo zvakasiyana-siyana zvekubika zveKorea kusarudza kubva, kusanganisira midziyo yemiti uye gluten-isina, zvichiita kuti kudya uku kusvike kune vakawanda.

Zvose izvi zvinhu zvinopa huwandu hwehuwandu hwekudya kwekudya uku uye kuwedzera mukana wekuti iwe unokwanisa kuomerera kwairi kwenguva refu.

Summary Kudya kweKorea uremu hwekudya kunokurudzira kuita shanduko kusingaperi. Inokurudzira kudya kunovaka muviri uye kwakaviriswa kunogona kubatsira hutano hwako. Iye zvakare anoganhurira zvigadzirwa zvemukaka, izvo zvinogona kupa imwe dziviriro kubva kune mburwa.

Zvinogona kukanganisa

Pasinei nezvakawanda zvakanaka, iyo yekuKorea uremu yekudya ine zvimwe zvinokanganisa.

Kusimbisa kusiri madikanwa pachitarisiko chomuviri

Kudya uku kunoisa simbiso inorema pakudzikira uremu kuti uite sewaunofarira K-pop vanozivikanwa.

Kushandisa chitarisiko chemagariro sechikurudzira kuderedza uremu kunogona kuisa mamwe mapoka evanhu, sevechiri kuyaruka, panjodzi yekukura (, ).

Kushaya gwara

Chikafu ichi chinopa nhungamiro shoma kwazvo pakugadzira chikafu chakaringana.

Nepo vamwe vangaona kuchinjika kwekusarudza chikafu chavanoda zvakanyanya sechibatsiro, vamwe vangaomerwa nekusiyanisa pakati pemabikirwo eKorea ane zvinovaka muviri uye ane hurombo.

Izvi zvinogona kuita kuti vamwe vanhu vasarudze kana kusazadzisa zvavanoda zuva nezuva.

Nhungamiro dzisiri dzesainzi uye dzinopesana

Iko Korean uremu yekudya inokurudzira iwe, pasinei nekutsvakurudza kunoratidza kuti vamwe vanhu vanorasikirwa nehuremu hwakawanda nekubatanidza zvokudya zvekudya muzvokudya zvavo (,).

Pamusoro pezvo, zvirongwa zvechikafu uye mazano ekubikisa anopihwa pawebhusaiti yawo anowanzo aine zvekudya kana zvinongedzo izvo chikafu chinoratidza kudzivirira, senge chikafu chakakangwa, gorosi, uye mukaka.

Summary Chiyero chekuKorea chekurasikirwa nehuremu chekusimbisa chitarisiko chekunze, kushaya zano, uye zvisiri zvesainzi uye zvinopokana nhungamiro zvinogona kutorwa sezvisina kunaka.

Zvokudya zvekudya

Iyo yekuKorea uremu yekudya inokurudzira kuti udye zvinotevera zvekudya:

• Vegetables. Hapana muriwo unorambidzwa. Unogona kudzidya dziri mbishi, dzakabikwa kana, semuchimchi. Soups ndeimwe nzira huru yekudya mimwe miriwo.
• Chibereko. Mhando dzose dzemichero dzinobvumirwa. Ivo vanoonekwa sechisikigo chikuru chinotsiva zvihwitsi.
• Zvigadzirwa zvemhuka zvine mapuroteni. Chikwata ichi chinosanganisira nyama, hove nehove dzegungwa.Zvidimbu zvidiki zvinofanirwa kuwedzerwa pakudya kwakawanda.
• Zvinotsiva nyama. Tofu, shiitake yakaomeswa, uye mambo oyster howa anowanzo shandiswa kutsiva nyama muKorea mabikirwo. Ivo vanogona kugadzira maKorea mabikirwo akakodzera kune vegetarian kana vegan kudya.
• Mupunga. Mupunga muchena uye mupunga noodles zvinosanganisirwa mune akawanda ekuKorea mabikirwo anosimudzirwa pakudya uku.
• Zvimwe zviyo zvisina gorosi. Dumplings, mapakeke kana magirazi noodles akagadzirwa nemung bhinzi, mbatatisi kana starch akanakira mamwe pane mupunga.

Iwe unokurudzirwa kuti usarudze hukuru hwechikamu chako zvichienderana nehuwandu hwezvokudya zvinokubatsira kuti uremerwe uremu pasina kunzwa nzara yakanyanyisa kana kuderera kwesimba.

Summary Iyo yekuKorea uremu yekudya yakavakirwa pazvikafu zvishoma zvakagadziriswa uye zvidiki zviyo, nyama, hove, hove dzegungwa kana dzimwe nyama.

Zvikafu zvekudzivirira

Kudya kweKorea uremu kunoderedza kudya kwako kwezvikafu zvinotevera.

• Zvokudya zvine gorosi: chingwa, pasta, zviyo kana hupfu hwegorosi hwemarudzi ose
• Milkman: mukaka, chizi, yogati, ice cream uye chero zvinhu zvakabikwa zvine mukaka
• Chikafu chemafuta: nyama ine mafuta, zvokudya zvakakangwa, sosi, zvokurunga zvine mafuta kana zvokudya zvakabikwa nemafuta
• Zvikafu zvinogadzirwa kana shuga: zvihwitsi, zvinwiwa, zvinhu zvakabikwa kana chimwe chikafu chine

Ichi chikafu hachidi kuti ucheke chikafu ichi zvachose, asi chinokurudzira kuti uderedze zvakanyanya kutora kwako. Nekudaro, izvi zvinonyanya kurambidza pakati-kudya snacking.

Summary Kudya kweKorea uremu kunoderedza kudyiwa kwezvikafu zvine gorosi nemukaka. Inoyambirawo pamusoro pezvikafu zvakagadzikiswa, zvine mafuta kana shuga uye inorambidza kudya pakati pekudya.

Muenzaniso menyu

Heino sampuli yemazuva matatu menyu yakakodzera kune avo vanotevera iyo yekuKorea uremu yekudya.

dia 1

Chidya chamangwanani: muriwo omlette

Lunch: kimchi-vegetable soup nenguruve kana

Kudya kwemanheru: mupunga wakakangwa nemiriwo

dia 2

Chidya chamangwanani: Mapakeke ekuKorea akazadzwa nemiriwo, shiitake kana hove dzegungwa

Lunch: bibmbap - ndiro yekuKorea yemupunga yakagadzirwa nezai, miriwo uye nyama kana tofu

Kudya kwemanheru: japchae - girazi reKorea noodle rinokurudzira-fry

Zuva rechi3

Chidya chamangwanani: mandoo - nyama yekuKorea kana mabhora emuriwo akagadzirwa nemupunga uye hupfu hwetapioca

Lunch: zvinonhuwirira korean coleslaw

Kudya kwemanheru: kimbap - inozivikanwawo seKorea sushi rolls - izere nesarudzo yako yemiriwo, avocado, shrimp kana tofu.

Mamwe mazano ekubikisa echikafu ichi anogona kuwanikwa pa.

Zvisinei, ramba uchiyeuka kuti zvinogona kusanganisira zvokudya kana zvinhu zvinorambidzwa pakudya uku, zvakadai sezvokudya zvakakangwa, gorosi, kana mukaka.

Summary Kudya kweKorea uremu kunosanganisira kwakasiyana-siyana kwakagadzirwa zvishoma kuKorea mabikirwo ayo anowanzo akakwira mumiriwo uye akaderera mune akawedzera shuga kana mafuta.

Izvo zvakakosha

Iyo yekuKorea uremu yekudya inotarisa pane yakazara, zvishoma zvakagadziriswa chikafu.

Inogona kubatsira kuderedza uremu uye kuvandudza ganda rako uye.

Kunyange zvazvo ichichengetedza uye ichivaka muviri, kusimbisa kwechikafu uku kunogona kuwedzera njodzi yekudya.

Pamusoro pezvo, nhungamiro dzayo dzinopokana uye dzimwe nguva dzisina kukwana dzinogona kuita kuti zviome kune vamwe vanhu kuzadzisa zvavanoda zvinovaka muviri.