Mabuku 12 Abwino Kwambiri Kudya pa Chaka

Zamkati

• Idyani, Imwani, ndipo Khalani wathanzi: Buku la Harvard Medical School Litsogolere Kudya Koyipa
• Njira Yothetsera Buluu
• Mtsikana Wanjala Woyera & Wanjala
• Kuphika Paleo Ndi Pot Pot Yanu
• Kuyeretsa kwa Ketogenic Kwamasiku 30
• Ufulu Wa Chakudya Kwamuyaya
• Chiritsani Buku Lanu la Cook
• Chakudya Chokhala ndi Moyo
• Zachilengedwe Zotsika Mtengo
• Kunyumba M'khitchini Yonse Yodyera
• Chojambula Chatsopano cha Primal
• Khitchini Yodyetsedwa

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Sitingathe kuwongolera chibadwa chathu, koma titha kuwongolera momwe timadyetsera matupi athu. Kudya chakudya chopatsa thanzi - komanso kuchita masewera olimbitsa thupi - ndichimodzi mwazinthu zofunika kwambiri kuti muchepetse chiopsezo chokhala ndi matenda monga matenda ashuga, matenda amtima, ndi khansa.

Kafukufuku akuwonetsa kuti kuti mukhale wathanzi, chakudya chamagulu ndichofunikira kwambiri. Kupatula apo, mutha kumwa ma calories mwachangu kwambiri kuposa momwe mungawotche! Ovomerezeka amalimbikitsa kudya zipatso ndi ndiwo zamasamba zosiyanasiyana, mbewu zonse, mkaka wopanda mafuta ambiri, ndi mapuloteni owonda, kwinaku mukuchepetsa sodium, shuga wowonjezera, ndi mafuta amafuta.

Moyo wathu wamakono wotanganidwa sikuti nthawi zonse umakhala wosavuta kuti tikonzekere chakudya chamagulu. Mabuku awa amapereka chitsogozo cha mitundu yosiyanasiyana yazakudya zopatsa thanzi komanso maphikidwe ambiri ndi ma hacks kuti muzidya bwino.

Idyani, Imwani, ndipo Khalani wathanzi: Buku la Harvard Medical School Litsogolere Kudya Koyipa

Pali upangiri wambiri kunja uko wonena za chakudya ndi zakudya, ndipo sizinthu zonse zomwe zimakhazikitsidwa ndi sayansi. Dr.Walter Willett amagwiritsa ntchito kafukufuku kuti atchule zakudya zomwe amakonda monga Atkins ndi South Beach. Amaperekanso ndemanga pamalingaliro a USDA okhudzana ndi ma carbs. Mu "Idyani, Imwani, ndipo Khalani wathanzi," akupatsirani chitsogozo chakuyanjanitsira zakudya zanu kuti muphatikize kuchuluka kwama carbs, mafuta, mapuloteni, ndi magulu ena azakudya.

Njira Yothetsera Buluu

Wolemba Dan Buettner amatanthauzira Blue Zones ngati malo padziko lapansi pomwe anthu adalemba kuti akukhala motalikirapo. "The Blue Zones Solution" imafufuza momwe zakudya zimayendera komanso njira zamoyo zomwe zimagwiritsidwa ntchito kumadera ngati Okinawa, Japan, Sardinia, Italy, ndi zina zambiri. Buettner akufotokozera momwe mungagwiritsire ntchito izi pamoyo wanu watsiku ndi tsiku. Pali maphikidwe ndi mindandanda yokuthandizani kuti mupange Blue Zone yanu.

Mtsikana Wanjala Woyera & Wanjala

Zakudya zathu zambiri masiku ano zakonzedwa ndi zinthu zopangira, zomwe zitha kukhala zowononga thanzi lalitali. Mu "Mtsikana Wanjala Woyera & Wanjala," tsamba lodyera bwino komanso makanema apa TV amalimbana ndi kudya koyera. Maphikidwe onse amagwiritsa ntchito zosakaniza zoyera, ndipo zonse ndizosavuta kupanga ndi zosakaniza kuchokera m'sitolo iliyonse.

Kuphika Paleo Ndi Pot Pot Yanu

Chophika Chokhazikika chimagwiritsa ntchito kuphika kwa mphika, mphika wophika, ndi wophika mpunga mumphika umodzi. Chipangizochi chimathandiza kuphika kwa Paleo chifukwa chimapulumutsa nthawi yambiri. Mu "Paleo Cooking with Your Instant Pot," a Jennifer Robins akuwonetsani momwe mungagwiritsire ntchito kwambiri Instant Pot kuti mukonze mbale zingapo za Paleo.

Kuyeretsa kwa Ketogenic Kwamasiku 30

Chakudya cha ketogenic ndi chakudya chochepa kwambiri chomwe chimapangidwa kuti chiziphunzitsa thupi kutentha mafuta (ketoni) m'malo mwa shuga wamafuta. "30-Day Ketogenic Cleanse" imakhala ngati poyambira kwa aliyense yemwe ndi watsopano pamayendedwe azakudya awa kapena akufuna kubwerera atayima kwakanthawi. Pezani mapulani azakudya, mindandanda yazogula, ndi maupangiri amomwe mungasungire zakudya za ketogenic ndikuphunzira zovuta zoyipa ndi shuga.

Ufulu Wa Chakudya Kwamuyaya

Zolakalaka, kupezanso mphamvu, komanso kuchepa mphamvu zonse ndizodandaula za yo-yo dieters. "Ufulu Wosatha wa Chakudya" walembedwa pamalingaliro akuti kupanga zizolowezi zathanzi kumatha kukupulumutsirani ku kadyedwe. Bukuli limapereka malangizo amomwe mungapezere chakudya chanu choyenera ndikutsatira. Palinso upangiri wothana ndi tchuthi, tchuthi, komanso zochitika zina zomwe zimatha kuwononga zizolowezi zabwino.

Chiritsani Buku Lanu la Cook

Matumbo anu amatha kukhala ndi thanzi labwino kuposa momwe ofufuza amaganizira. Dr. Natasha Campbell-McBride, yemwe amalemba mawu oyamba mu "The Heal Your Gut Cookbook," amafotokoza za matenda osiyanasiyana omwe angayambitsidwe kapena kukulitsidwa ndi matenda am'matumbo. Buku lophika limapatsa maphikidwe osiyanasiyana ndi njira zopangira chakudya kuti zibwezeretsenso mabakiteriya athanzi m'matumbo.

Chakudya Chokhala ndi Moyo

"Chakudya Chokhala Ndi Moyo" chimabwezeretsa zinthu kuzinthu zoyambirira. Myra Goodman, wolemba komanso woyambitsa wa Earthbound Farm, amayang'ana kuphika mbale zosavuta ndi zinthu zosakaniza. Maphikidwe ndiosavuta kukonzekera ndikuphatikiza chidziwitso chofunikira pakusamalira ndi kusakaniza zosakaniza. Goodman amaphatikizaponso zithunzi zokongola za mbale zake.

Zachilengedwe Zotsika Mtengo

Kudya organic ndi chisankho chabwino chifukwa chakudya chilibe mankhwala ophera tizilombo komanso maantibayotiki. Tsoka ilo, itha kukhalanso njira yodula. "Organic Affordable Organic" imakupatsirani zidule kuti mudye bwino popanda mtengo wokwera. Pali maupangiri amomwe mungapangire kuti moyo wabanja lanu ukhale wobiriwira, sungani ndalama pamagolosale, ndikuphika chakudya chosavuta cha nyengo.

Kunyumba M'khitchini Yonse Yodyera

Ngati mukufuna kudziwa momwe mungasungire khitchini, funsani ophika. Amy Chaplin amagwiritsa ntchito chidziwitso chake ndi kukonda kwake chakudya m'buku lomwe lakonzedwa kuti liziphunzitsa zoyambira kudya bwino komanso zakudya zonse. Gawo lake lokhala ndi malo ogulitsira zovala limapitilira zomwe mumafunikira. Amalongosola momwe amagwiritsira ntchito zosakaniza ndi chifukwa chake. Maphikidwe onse mu "Kunyumba M'khitchini Yonse Yodyera" ndi osadya nyama ndipo ambiri ndiosangalala ndi vegan, nawonso!

Chojambula Chatsopano cha Primal

"The New Primal Blueprint" ndizolemba za wolemba Mark Sisson wa "The Primal Blueprint," yomwe idatulutsidwa mu 2009. Ikupitilizabe kuyang'ana phindu la kudya momwe makolo athu akale adachitira ndikutsindika malamulo amakhalidwe a Sisson azaumoyo ndi thanzi. Kuphatikiza pazowonjezera komanso zosinthidwa, buku latsopanoli limabwera ndi zithunzi zosintha, zithunzi, ndi makatuni.

Khitchini Yodyetsedwa

Zakudya zachikhalidwe zikubweranso pomwe anthu amafunafuna njira yanthawi yayitali komanso yodalirika yodyera m'malo modya zomwe amakonda. "The Nourished Kitchen" yolembedwa ndi a Jennifer McGruther ndi chitsogozo chodyera pafupi ndi momwe anthu am'dzikoli adadyera. McGruther amapereka maphikidwe opitilira 160 omwe amakhala ozungulira nyengo komanso malo. Amakondwereranso zakudya zachikhalidwe monga kefir, sauerkraut, ndi kombucha zomwe zili ndi maantibiotiki ambiri.