Chii indekisi pamusoro muviri kukosha zvokudya?

Kusarudza zvokudya akapfuma zvinovaka muviri - mupiro utano. Izvi zvinoshandawo kwete chete mamineral mavhitaminzi asiwo antioxidants nezvimwe phytochemicals. Products kuti nokupinza zvinoriumba izvi zvinokosha hurefu uye utano.

Nutrition nyanzvi dzinobvumirana kuti chirimwa zvibereko mavara akasiyana ane hombe mazita kuchengeteka zvinhu. Kuvashandisa zuva nezuva, zvinokwanisika kudzivirira panowanikwa nevakawanda vezera-ukama pathologies.

Modern kudya pamwe yakaderera muviri ukoshi, chinova chikonzero yokufutisa fuma muvanhu. Kushayikwa zvinovaka muviri kunomutsa kugadzira zvirwere zvakawanda. Aripire kushayiwa, tinogona kuwana mhinduro sei kuchengetedza utano muviri uremu, vawande utano uye kubudirira hurefu.

Asi unoziva sei izvo zvokudya akapfuma zvinokosha muviri? Nyatsoteerera migumisiro kutsvakurudza muviri.

American nyanzvi Dr. Dzhoelom Furmanom yakazokudziridzwa nokuda yaisanganisa indekisi muviri ukoshi - Andi. It quantifies pachiyero zvinovaka muviri ari chigadzirwa: iri micro uye macronutrients, mavhitaminzi, phytochemicals, antioxidants.

A ndandanda pfupi muviri kubva inotonhorera kukosha indekisi tafura - Andi:

• Magnesium uye calcium yakawanda.
• Lycopene.
• Selenium uye zinc.
• Carotenoids (lutein, Beta-carotene).
• Vhitamini E.
• Vhitamini C.
• The insoluble uye soluble Mishonga faibha.
• B mavhitaminzi
• Iron.

Zvokudya, izvo inosimudzira Dr. Joel Fuhrman, imwe sarudzo:

• muriwo zvinogadzirwa;
• untreated zvokudya firimu zvokudya;
• unsaturated muriwo mafuta;
• zvigadzirwa akapfuma muviri.

Change kukosha ezviyo kana nebhinzi haisi kuoma, kuoma handizvo zvakaita kuti tinyatsonzwisisa kuti muviri kukosha kupatsanurwa uye mumapepa chikafu. Zvokudya zvakadaro achava pamwero yakaderera kubva Andi.

Ratinoparidza mazita zvigadzirwa akagoverwa nenhamba pfungwa 1 kusvika 1000.

Zvakakodzera achiteerera: kana zvokudya kunobva chete yokuona Andi, chero rwakashata utano migumisiro nokuda kushaya rokuzvidavirira mafuta kugutsikana mune zvokudya. Kudya kwakadaro kwaizova zvinobatsira, kana munhu achida kuderedza uremu uye mafuta nemiganhu.

The muviri kukosha mapoka matatu zvigadzirwa:

1.Produkty ane soro zviri muviri vachikwira:

• lentil
• maranjisi
• Iceberg lettuce
• bilberry
• madomasi
• mutamba
• mastrawberry
• asiparagasi
• makarotsi
• artichoke
• girini mhiripiri
• konifurawa
• Kosi
• cabbages
• arugula
• Bryusselsnaya kabichi
• sipinachi
• Bok Choy
• Kale.

Products vane avhareji mari zvinovaka muviri, vachikwira:

• yekotapeya
• tofu
• shrimps
• almonds
• Sarimoni
• zviyo
• Sou bhinzi
• pistachios
• gaka
• Mango
• oatmeal
• chihenge
• mbeu Mufurakisi
• Cherry
• mitema pizi
• pichisi
• apuro
• sunflower mbeu
• zvinozipa matapiri
• bhinzi
• Nwiwa.

Products kuti vane pasi mari muviri vachikwira:

• cola
• French fries
• namafuta
• Vanilla aizikirimu
• machipisi, mbatatisi
• yakaderera-mafuta yogati
• chizi Swiss
• apuro muto
• chena chingwa
• minced nyama
• mukaka yose
• feta
• wose gorosi
• nzungu mafuta
• mazai
• huku
• bhanana
• matapiri chena
• mazambiringa
• fruit.

Ronga zvaunodya, chete kuvimba muviri kukosha indekisi haina inokurudzirwa. Asi vakawanda vedu ufambe zvigadzirwa, akapfuma zvokudya zviri zvokudya hapana mubvunzo vachabatsirwa.

Uyewo kubatsira kugadzirisa kushaya zvokudya, pakugadzira vanoshingaira yokuvirisa, sezvo iri pari kushandisa zvokudya zvakakwana akafukidza muviri kudiwa zvinovaka muviri kutonetsa. Izvi Rinobatanidzwa nezvinetso zvipenyu, uye kugadzirwa, uye kutyora marongerwo uye vachidya tsika.