Kudya kwesimba kunobatsira kwazvo usati uye mushure mekutamba mitambo. Ivo zvakare vanovandudza mamood ako uye vanokuvimbisa iwe simba rakaringana rako rekuita zuva nezuva, saka zviri mune wese munhu kufarira kuziva kuti izvi zvekudya chii.
Idzo zvinotevera chikafu hadzisi chete sosi huru yesimba uye kutsungirira, asi zvizhinji zvakare zvakareruka kutakura. Nenzira iyi, unogona kuzviisa muhombodo yako yekurovedza muviri kana kuzvichengeta paruoko kuhofisi kuti ushevedze paunonzwa wakaneta.
Ungawana sei simba kuburikidza nechikafu
Kana iwe uchida kunzwa kusimba zuva rese, zvakakosha kuti utange zuva uchinakirwa nechikafu chemangwanani chine hutano. Ita shuwa kuti kudya kwako kwekutanga kwezuva kunopa yakawanda fiber, pamwe neakaomesesa makabhohaidhiretsi, mafuta ane hutano, uye mapuroteni.
Chimwe chakavanzika chevanhu vane simba ndeche gadzira 5-6 zvidiki zvidiki pane matatu makuru. Iyi tsika inobatsira mazinga emagetsi kugara akasimba.
Carbohydrate
Muviri nepfungwa zvinoda makabhohaidhiretsi kuti ashande pakazara. Zvikafu zvine makabhohaidhireti ndiwo mafuta anodiwa nemuviri. Iko kiyi ndeyekubheja pazviyo zvakakwana pane zvihwitsi.
Mbeu dzese dzakatsiga uye dzinogara-refu sosi yesimba Nekuti inonwiwa zvishoma nezvishoma, nepo zvihwitsi zvichitsvinda mashuga eropa rako, zvichikusiya uchinzwa kuneta uye nekufunuka mushure.
Mapuroteni
Mapuroteni akakosha pasimba. Funga nezve huku isina ganda uye turkey. Kana iwe uri wezvinomera, iwe unogona kuwana mapuroteni kuburikidza nemiriwo yakawanda, kusanganisira nyemba. Zvicherwa (magnesium, selenium ...), mavitamini (folate, vhitamini B12 ...) uye faibha haigone kushayikwa mukudya kwako futi.
Wedzera kuvapo kwe folic acid mukudya kwako
Tarisa uone chinyorwa: Chikafu chine folic acid. Ikoko iwe unowana zvese nezve ichi chakakosha chikafu, kusanganisira izvo zvakanakisa chikafu kuti uwane icho.
Mafuta
Kune chikamu chayo, mafuta anopawo huwandu hwakanaka hwesimba kumuviri, sezvazviri nehove dzakakora nenzungu. Pane rimwe divi, hazvikurudzirwi kuvashungurudza.
Chikafu chine simba uye chine hutano
Kune zvakawanda zvekudya zvine hutano izvo zvinokupa simba kana iwe uchizvida. Ngatione zvavari:
Banana
Bhanana ndicho chikafu chinonyanya kushandiswa kana iwe uchida kuwana simba nekukurumidza. Uye hazvishamise, nekuti mupiro wemakabohydrate, potasium uye vhitamini B6 yebhanana inoita chibereko ichi mukati yakasarudzika sarudzo yekumutsiridza ako mabhatiri chero nguva, chero kupi.
Rice
Sezvaunoziva, mupunga sosi yakanaka kwazvo yesimba. Vatambi vanowanzo sarudza mupunga chena nekuti zvinoreva simba rinokurumidza pamhasuru yavo isati yatanga kana mushure mekushanda nesimba. Nekudaro, padanho rekudya, akaomesa makabhohaidhiretsi eiyo yakasanganiswa vhezheni anoonekwa seari nani. Inofananidzwa nemucheka mutsvuku, mupunga wakasviba unovimbisa iwe mwero wepamusoro weprotein, fiber, uye manganese (mineral inoita basa rakakosha mukugadzira simba). Imwe kapu yemupunga wakasviba ine inenge manganese ese aunoda pazuva.
Datenroku
Kana zvasvika pakuwana simba kuburikidza nezvinwiwa, kofi inomira pamusoro pane dzimwe sarudzo. Ichi chinwiwa chinokurudzira zvese muviri wako nehuropi hwako nekuda kwehupfumi hwayo mu caffeine. Izvo zvinofanirwa kucherechedzwa kuti kofi mhinduro yechinguvana (maitiro ayo anogara kwenguva pfupi kana achienzaniswa nezvimwe zvekudya zvine simba). Zvakare, kunyangwe iri sarudzo huru yekuenda, zvinokurudzirwa kuti usanwa zvinopfuura makapu mana pazuva. Apo kofi inoshungurudzwa, njodzi yekushaya hope uye zvimwe zvisingadiwe mhedzisiro zvinowedzera.
Black chocolate
Uye imwe inosimudzira yekufunga: yakasviba chokoreti. Kudya zvishoma zverudzi urwu rwe chokoreti kunogara kuchibatsira kuenderera mberi nekushanda kwenguva apo zvitoro zvemagetsi zvinotyisidzira kupera.
Egg
Hupfumi hwako mu protein uye zvimwe zvinhu zvakabatana zvakanyanya nesimba zvinoshandura zai kuita imwe yeakanakisa mafuta emuviri wako.
Hove ine mafuta
Kutenda mapuroteni ayo, fatty acids uye B mavhitaminzi, hove dzakakora dzinogona kukubatsira kuti usanete kuneta. Iwo akati wandei evhiki servings ye tuna, salmon kana imwe hove ine mafuta inowanzo kurairwa sechikamu chekudya kwakaringana.
Quinoa
Kana iwe uchitsvaga chikafu chinokupa iwe isingaperi-inogara simba, quinoa isarudzo yakanaka. Kurumbidzwa nekuda kwehutano hwayo, quinoa inokupa makabhohaidhiretsi, faibha uye mapuroteni, pamwe nemavitamini nemamineral.
Avena
Imwe simba risingaperi simba rinofanira kutariswa oatmeal. Yakakurudzirwa kuumba yakakwana kudya kwekuseni kuti ikubatsire kuramba uchifamba kwemaawa.
Taa
Mbesa dzinogona kukupa iwe simba rakawanda kutarisana nemabasa ako ezuva nezuva. Akapfuma mumakabohydrate uye fiber, nyemba muenzaniso wakanaka.
Nuts uye mbeu
Nuts uye mbeu ndizvo yakanakira kuwana simba nekukurumidza uye chero kupi. Tora chia, furakisi, kana mbeu yemanhanga. Kana iwe uchida nzungu, funga nezvekudya kwesimba senge maamondi, walnuts, kana cashews.