Sawirirana chikafu

Havasi kushandisa yepamusoro dzinongoitika zvinhu uye yakanaka zvainoita zvomudumbu hurongwa. Kazhinji ichi anokonzerwa muviri paakasangana chokuti tiri zvakaipa chokubatanidza izvi kana mamwe marudzi ezvokudya. Kukosha yoga inosimbisa kunzwisisa kunyange masayendisiti kare. Zvino pfungwa iyi ndiyo hwaro zvokudya akawanda uye ane vateveri vakawanda. Saka chii zvekudya hahuenderani mumwe?

Nhoroondo kwaita pfungwa kugarisana mishonga

Kunyange vanhu vekare vaiziva kuti siyanei simba zvitengeswa yakadaro. Kuchipesana zvigadzirwa muzvinyorwa ake anotaura Roman chiremba Celsus akakurudzira varwere kuti akuteerere zvokudya anofambidzana mune zvokudya. Chiremba A Persian Avicenna mukuvamba chemakore chokutanga BC, muzvinyorwa ake pamusoro nyaya kukuvadza mawa kudyiwa rakasiyana-siyana zvokudya. Inozivikanwa academician Pavlov tsvakurudzo pamusoro enzymatic kushanda mudumbu uye vakagumisa kuti kugaya dzakasiyana siyana zvigadzirwa ari kuchinja ayo makemikari anoumba. Nhasi, kuparadzana simba kwakakurumbira chaizvo pakati pevaya vari kuona utano hwavo uye kurasikirwa uremu.

muviri sei kurongedza zvokudya?

Mumwe chigadzirwa iri ozeyewa nomuviri pane imwe pamwero. Somuenzaniso, kutsanya akadya apuro rinopfuura yegurokuro uye dumbu uye kupinda ura mukati maminitsi 20, uye nyama ozeyewa yakareba. Kana pashure inorema kudya kudya bhuratifuru kana mamwe muchero upi, uptake ayo achaitwa hwakaipa vakagamuchirwa pamberi zvokudya, zvichiita hunotanga kuora ari muura.

The zvomudumbu kwacho kunosanganisira kwete chete kutora chikamu chezvinhu gastric muto. Kubatanidzwa sezvo gastric uye intestinal utachiona, rwatata, nduru dundira, uye mate. Usava nokushanda kupfuura mumwe Links uyu cheni unochinja migumisiro kwacho.

Nei vamwe zvigadzirwa hahuenderani?

Pfungwa kuitwa muviri zvokudya nerimwe zvinoda kuvapo zvimwe makemikari. Somuenzaniso, kugaya zvokudya mapuroteni riri kuitwa acidic unosvikirwa, uye carbohydrate - mu alkaline. kudyidzana kwavo kunoitika neutralization maitiro, yokuti muviri unoda kakawanda nguva yakawanda uye simba kugaya sawirirana zvigadzirwa. Migumisiro kwekwashi iri kunzwa waziya mudumbu uye ndokuramba kuita yose zuva.

Kuchengetwa nheyo imwe yoga chikafu kunobatsira kuporesa uye kudzivirira zvirwere zvizhinji nemudumbu. Nokuti kuchipesana zvokudya goho dzokuwedzera mutoro wacho zvomudumbu hurongwa, nokudaro kuderedza uwandu Absorção de Água mavhitamini uye zvicherwa.

Sei zvichikosha kusarudza zvakarurama mubatanidzwa zvigadzirwa?

Basa iri nemudumbu ndiyo kugayiwa-siyana zvose romuriwo uye mhuka mavambo. The chikuru chinhu pamusoro zvomudumbu ino ndiyo intestinal microflora. It anosarudza magumisiro uye unhu yose muitiro - sei kuchinja zvinoitika nokukurumidza akasvika zvinhu mu muviri yeimwe kana kuorera mazviri chikafu.

Intestinal microflora ane mukuru Qualitative uye quantitative sezvamunoita. Nepo dzimwe mhando vari koshesa, apo vamwe - vanomanikidzwa. Species Zvinoumba chikafu kuparadzwa iri pakutsvaga hunhu uye metabolic zvazvingava. Kana zvigadzirwa dziri nezuva kudya, dzinongoitika uye zvakarurama chete, kuti microflora kunova akatsiga.

Kana munhu anoshandisa kuchipesana zvokudya kana vachidyisa, izvozvo kwakakanganiswa dumbu wokutanga, uye ipapo ura. Zvokudya stagnate ari muura vanotanga upise putrefaction utachiona. Ivo secrete kuti chepfu uye zvinokachidza vanopinda kutanga kupinda chiropa, ipapo itsvo, uye ipapo rakapararira muviri. mashandiro ichi chinokonzera zvirwere zvakawanda.

Shelton musimboti

Herbert Shelton - American dietician. Its munorumbidzirweiko kukuru ndechokuti anounganidzwa uye waongorora kuti kunotoda ruzivo pamusoro penzvimbo simba zvigadziko. Rakanga riri zvarinotaura zvino vazhinji utano yakavakirwa zvokudya.

Shelton yakatangawo vanonzi nheyo "nyore simba." Zvarinoreva iri pakuti kunonyanyisa tinobatsirwa nezvokudya ukaparadza zvinogona kuitwa kubudikidza kufinhwa ari kudya mumwe chikafu yaunodya.

Maererano Shelton kuti uwane utano zvazviri zvinokosha kushandisa nenzara. Zvisinei, izvi kwakaita dutu nepfungwa uye pfundepfunde pakati navo. Kushandisa izvi vanobvumidzwa kurapa Varwere zhinji zvirwere zvakadai neurosis, cheshuga, vose mhando Árbol asima. Zvisinei, kwete varwere vose akarapa Shelton, nokuti chiremba uye atora vakapfigirwa.

Zvinowirirana uye asingaenderani evanhu zvokudya masayendisiti dzaiunzwa patafura, yatiri inoshandiswa kuona nhasi. Mumwe kudya inokurudzirwa chokubatanidza kusvika zvinhu zvitatu. Zvakanakisa, munhu anofanira pamusana kugamuchira chete chigadzirwa.

dzidziso Hay

Gorvard Hay zvakare tsvakurudzo mumunda muviri ari oga chikafu. Sezvikonzero akatora nenhungamiro Shelton, asi pakupedzisira yakatanga dzidziso yake.

Maererano Heyu zvokudya akakamurwa nemakirasi matatu:

1. Protein.
2. Carbohydrate.
3. Kwazvakarerekera.

Dzimwe mhando yezvokudya yezvokudya kwakakurudzira Kwabviswa zvachose. Aivawo zvakasimba pamusoro pamberi iri zvokudya vakanatswa zvokudya.

Ndezvipi zvinhu hahuenderani kuti dzidziso iyi? Hay waiva pfungwa kuti munhu anoshandisa vakawanda mishonga kuti "perekislyayut" muviri. Kubva ichi uye pane zvakasiyana-siyana zvirwere - kubva ganda mapundu kuti migraine uye maronda. Saka unofanira kudya zvokudya chinokonzera ane alkaline maitiro, kureva Organic michero uye miriwo, dheri zvigadzirwa. "Alkaline" zvokudya zvinofanira kuva runa kupfuura "acidic". To ekupedzisira akabatanidza nyama, hove, mazai, zvose Citrus zvibereko, kofi, zvihwitsi uye doro.

Modern vataure yoga chikafu

zvigadzirwa zvose vari muzvikamu 10 marudzi. Musiyano mukuru kubva inonyatsozivikanwa kupatsanura ndiyo weboka mugomba mwero enderana uye sawirirana zvigadzirwa. Chokwadi chokuti dzimwe mhando miriwo zvine yakawanda starch, uye vamwe, akavapindurawo, iduku kwazvo. Kutaura zvazviri, anowira mwero "dzisiri starchy" zvokudya.

muchero inonaka

Izvi zvinosanganisira marudzi ose Dried michero, mabhanana, misi, akaomeswa, vise akaomeswa.

Fruit tichishandisa nokukurumidza ozeyewa uye anovava nokukurumidza yokunzvenga padariro kugaya mudumbu, asi inonaka - zvishoma nezvishoma. Saka zvakanaka kuzvishandisa aparadzane somunhu yoga dhishi kana awa nehafu pamberi zvokudya, kunyange unofanira kupfuura kushoma maawa matatu kubva wokupedzisira kudya. Haugoni kushandisa navo somunhu chinoumba jälkiruoka. Utongi uhwu zvinoshanda muchero facial. It inowirirana zvibereko ichi mhando ipi muchero, bota, muto mukaka zvokudya.

Fruits semisweet (Semi-acid)

Izvi michero, mango, nomuapuri, peya, Cherry, visi, mazambiringa, mapichisi, plums, apricots, madomasi.

Products yakadaro zvakakwana pamwe mumwe uyewo zvose michero, miriwo, nomukaka zvigadzirwa, mukuru-mapuroteni zvokudya (nzungu, chizi, koteji chizi mafuta). Wild michero dzinogona kubatanidzwa nomukaka. Kuchipesana zvigadzirwa - nyama, hove, mazai, bota uye bhinzi. Izvi zvinotsanangurwa maererano musiyano mwero kuitwa. Hatina kutokurudzira kushandisa Semi-inonaka zvibereko starchy zvokudya.

Pazvese, manwiwa, kureva, vise uye visi, haagoni pamwe chinhu. Mushure kwokushandisa kwavo zvimwe zvokudya "rakabayirwa" mudumbu, uye anotanga kuti kuora, izvo vanotozvikuvadza kunounza bloating.

muchero asidhi

Izvi zvinosanganisira zvose Citrus zvibereko, chihenge, mutamba, yakashapa Apple uye Pears, mazambiringa, anovava michero (blackberries, cranberries, currants).

Chine zvakakwana mukati ayo mhando, uyewo zvose nemichero, mukaka zvigadzirwa, chizi, anovava ruomba, cream. Hazvigoni pamwe yakakwirira mapuroteni uye starchy zvokudya, mbeu nembesa. Hazvina kunaka kushandisa nemiriwo.

Vegetables vari kunoenderana nezvimwe zvinogadzirwa

Izvi zvinosanganisira wemagaka, makabheji, radish, radishes, pepper, hanyanisi, gariki, beets, turnips, rutabaga, makarotsi, nhanga, zucchini. Products yakadaro zvakakwana aibatanidza zvose mukati boka ravo uye mapuroteni, mafuta, starchy zvokudya uye miriwo, sezvo kuwedzera zvomudumbu muitiro. Hazvina varumbidzwa kushandisa muriwo michero, asi kunze zvinobvira. Hazvigoni pamwe mukaka.

Vegetables zvisinganyanyi kunoenderana nezvimwe zvokudya

konifurawa ichi uye yakabikwa makabheji, mutema pizi, nhanga uye akazotevera zucchini, eggplant. Ivo sangana nechiverengo starchy zvokudya uye zvimwe miriwo, kwemafuta uye hanyanisi. Unogonawo sangana navo chizi. Hazvina kunaka kushandisa puroteni zvokudya mhuka mavambo. Kuchipesana zvigadzirwa - zvibereko, mukaka.

starchy zvokudya

chikamu ichi zvinosanganisira bota (gorosi, rye, oats, Buckwheat, mupunga, mapfunde), uyewo zvigadzirwa kwavari (chingwa, Pasta), mbatatisi, chibage, Chestnut. Well ozeyewa pachiimbwa yemakwenzi, mafuta, muriwo nezvimwe zvose mukati boka ravo. Kana kukaitwa mafuta Zvinokurudzirwa kuti kuwedzera hanyanisi. Kuchipesana zvokudya - mapuroteni (kunyanya mhuka) uye yakavira mukaka zvokudya, shuga, muchero.

mapuroteni zvinogadzirwa

Izvi zvinosanganisira nyama, hove, shiri, mazai, chizi, koteji chizi, nomukaka zvigadzirwa, bhinzi, nzungu, howa. Zvakanakisisa chokubatanidza mapuroteni zvokudya nemishonga yemakwenzi zvose zvinoridzwa miriwo, nokuti kuwedzera zvomudumbu muitiro uye zvinobatsira kuti kubviswa tsvina kubva zvokudya. Uyewo chete mapuroteni zvokudya zvinogona kuparadzwa mafuta, asi nokuti sipidhi kugaya, anofanira kuwedzera kwakadaro madhishi hanyanisi. Protein zvokudya hazvigoni kunosanganisira starchy, uyewo muchero neshuga. Zvisinei, chibereko akabvumira sezvo zvagara pakushandisa Curd, chizi, yakavira nomukaka zvigadzirwa, nzungu.

Oga, zvinofanira kure zvibereko kwakadai mukaka. Mukaka - zviri zvokudya, kwete chokunwa. Anofanira kumonera kukwira pasi zvinoitwa gastric makemikari asati asvika ura. Kana mukaka anowana pamwe nemamwe zvokudya mudumbu, izvozvo yakafukidzwa mucosa uye haabvumiri kuti kushanda nenzira inozivikanwa. Products kuti haawirirani mukaka - zvinenge zvose zvamarudzi zvokudya. Fruits pamwe navo sezvinobvira, asi mubatanidzwa uyu haasi munhu wose. Nezvezvokudya vanokurudzira kunwa mukaka hazvo kudziya.

greenery

Izvi mhando zvigadzirwa zvinosanganisira lettuce, yorukato, leeks, zvakarungwa, cilantro, parsley, nedhiri nezvimwe zvinomera, dzinodyiwa. Greens rinobatanidza zvakakwana nemarudzi ose zvigadzirwa, kunze mukaka. Doctors vanokurudzira daily paunodzidza zvaunodya rimwe danda chero mhando greenery. Special kubatsira kunoita pavanoparidza starchy uye mapuroteni zvokudya nokuti ukurumidze kugaya, neutralizes muchetura, anovandudza intestinal motility tsandanyama rine mavhitaminzi.

mafuta

Ichi boka zvigadzirwa kuwa ruomba, ghee, mafuta muriwo, mafuta, ruomba, yakashapa ruomba nemamwe mafuta kuti mhuka mavambo. Kazhinji, izvi zvinosanganisira mafuta zvikafu (yenguruve), hove, uye nzungu.

The chikuru chinoratidza kwemafuta ndechokuti sipidhi kugadzirwa gastric muto, kunyanya kana kushandiswa pakutanga noupfu. Vanewo kunyoroveswa kushanda, kana muviri vaiva zvigadzirwa kuti haawirirani mumwe. Somuenzaniso, nyama yenguruve, uye mbatatisi wefodya nani, kana isu wedzera anovava cream. Zvakakwana Chine mafuta pamwe yemakwenzi, mhando dzose miriwo, zvokudya akapfuma starch. It akabvumira kushandiswa kwemafuta nezvibereko ose, zvakadai michero yomusango uye yakashapa cream.

Most kuchipesana zvigadzirwa vane mafuta - shuga. mubatanidzwa kwakadaro kunofanira kuitwa. Pano, kuti "braking" mugumisiro mafuta chinonyanya kududzwa. Uyewo zvikuru chisingadiwi zvokudya vakavhengana miriwo uye mhuka kwemafuta uye ruomba zvakanakisisa yekubvisa yakarukutika.

Sahara

Izvi zvinosanganisira shuga (zvose chena uye tsanga), fructose manyuchi, mumigwagwa yakawandisa motokari, uchi.

Kana pamwe mapuroteni kana starchy zvokudya kutsamwisa chinovira neshuga, kunoderedza zvikuru kushandisa chikafu kuparadzwa. Sugar chinofanira kudyiwa vachiravana, zviri nani kurega vose. Uye kana ukasarudza kunwa tii pamwe shuga uye zvihwitsi, zviri nani kuita pamberi kuzodya, asi chero zvazvingava, kwete shure.

Zvisinei, mitemo iyi pane zvagara - uchi. In zviduku zvakawanda zviri inowirirana zvakakwana nezvirwere zvose zvokudya, nokuti anononoka ora uye mona. Asi iwe unogona kuishandisa zuva nezuva.

Kuchipesana zvokudya uremu

Kana mukanyatsochengeta murayiro misimboti ari oga simba nemushonga, zvinokwanisika kwete chete kuporesa muviri, asi uremu, sezvo vakawanda zvokudya ano vanovimba navo. Kunyange zvakadaro simba hurongwa ungangova kusangana tsanangudzo "kudya", nokuti ari chete vanotaurwa mazita mishonga kuti zvikuru inowirirana mumwe.

Saka, kutanga kuongorora kuchipesana zvigadzirwa uremu. Kubatana vanowira boka iri:

• Protein zvokudya pamwe hwakatsetseka zvigadzirwa.
• Tikafunga miriwo uye mhuka mapuroteni panguva.
• Sangana furawa zvigadzirwa imwe chete kudya.
• Protein zvokudya pamwe shuga.
• Chikanywa nomuchero.
• Chikanywa mukaka.
• Protein zvokudya nomukaka.

Special kukurumbira akamuka vanonzi hurongwa "90" simba pakati zvokudya. It iri chokwadi kuti mukati memazuva 90 zvakafanira kuomerera mana-zuva cyclical zvokudya, ndiko:

• zuva rokutanga - mapuroteni.
• zuva rechipiri - a starchy.
• zuva retatu - carbohydrate (unogona kudya zvihwitsi).
• zuva rechina - mavhitaminzi (miriwo, michero).

Kudya akadaro nyore chaizvo kutevera, nokuti muviri ichazadzwa ose anodiwa zvinovaka muviri, saka Kuvhiringidza haachazovipo.

Unofanirawo vanoomerera zvinotevera kunenge kuti vabudirire zvabuda nani:

• Akanatswa zvokudya zvinofanira kunze (furawa gorosi, shuga chena, margarine).
• Between kudya chinofanira kuchengetwa penguva maawa 3-4.
• Acidic michero uye mapuroteni zvokudya havafaniri sika carbohydrate panguva imwe nguva.

Products kuti hahuenderani doro

Regai sangana doro dzakakwirira-mapuroteni chikafu. Muitiro mapuroteni kugaya kunotangira dumbu kubudikidza Zvakaitwa enzayemu - pepsin. The doro pepsin iri chiito, zvichiguma ura undigested chikafu anowana.

Misimboti yoga zvokudya hurongwa yakavakirwa kwete chete pane postulates apo zvigadzirwa haawirirani. Zvinobatsira kusarudza inobudirira zvikuru wemishonga, uye kuva nechokwadi vazhinji vavo dzingafarirwa vose. A yoga chikafu kunobatsira kuti kwete chete kuporesa muviri, asi vanoti bhayibhayi kwazvo uremu uye kubvisa Kurwara zvokudya, nekuti yokupedzisira kuri kuita kwomuzvarirwo kuti kuorera mazviri mapuroteni zvokudya. Kana ukasarudza kuramba aine yoga simba wedzerai hurongwa richava rinokosha chaiye tafura yezvokudya kugarisana. Uchibatsirwa wavo iwe nyore kuti Muterere nezuva.