Zvakanaka kune kuzvimba
Zvakanaka kune kuzvimba ibhuku rekuzvibatsira uye rekuvandudza wega rakanangana neutano hwematumbo. Iri basa rakaburitswa kekutanga munaKurume 20, 2024 nemuparidzi HarperCollins. Mushure mekutangwa kwayo, yakagamuchira pfungwa dzakasanganiswa kubva kuvaverengi pamapuratifomu akadai seGoodreads neAmazon, uko ine zvibodzwa zve3.62 uye 4.7 nyeredzi, zvichiteerana.
Kuburikidza nebhuku rake, Munyori ane chinangwa chekubatsira varwere vake: «Reverse zvirwere zvisingaperi, kukwanisa kuderedza mishonga yavo, kubvisa zviratidzo zvepathologies, kuvandudza mararamiro ehupenyu hwavo, kureba kwenguva refu kurasikirwa kwaiita sezvisingabviri ... ", pakati pezvimwe zvinhu zvinobatsira. Nekuda kweizvozvo, anogadzira zvinhu zvemutengi zvinoratidza, nenzira yekutanga, maitiro ekutarisira muviri.
Zvinyorwa zve Zvakanaka kune kuzvimba
Kuzvimba kusingagumi uye kukanganisa kwayo pahutano
Este bhuku rekuzvibatsira, yakanyorwa neSpanish nutritionist uye dietitian Sandra Moñino, inoshandisa nzira iyo Mamwe madyiro uye mararamiro anokwanisa kukonzeresa maitiro ekuzvimba mumuviri wese. Izvi zvinokanganisa simba, mafungiro, uye kufungidzira kune zvirwere zvisingaperi. Nenzira iyi, mazano emunyori anobva pamitemo yezvokudya zvinorwisa-kupisa.
Panguva imwecheteyo, inopa nzira inoshanda uye inosvikika iyo, muchokwadi, inotsvaka kubatsira vaverengi kuderedza kuzvimba kuburikidza nekuchinja kunofambira mberi, asi zvakanyatsojeka, zvose mukudya uye maitiro ezuva nezuva. Basa raSandra Moñino rinosimbisazve chimwe chinhu chave chichitaurwa chisingaperi munharaunda iyi: dumbu neuropi zvakaroorana zvachose.
Chimiro uye zvinyorwa zvebasa racho
Zvakanaka kune kuzvimba Yakakamurwa kuita zvitsauko zvinogadzirisa hukama hwepedyo pakati pekuzvimba uye zvakasiyana-siyana zvehupenyu hwezuva nezuva.. Pakati pavo, kudya, kurara, kurovedza muviri uye kushungurudzika. Muchirevo chechinyorwa chino, munyori anotsanangura kuti zvimwe zvikafu zvakajairika-senge shuga, trans mafuta, uye ultra-processed foods-zvinogona kumisa mhinduro dzekuzvimba mumuviri.
Saizvozvowo, Moñino inopa chikafu chinobatsira kuderedza kuzvimba, kukurudzira mamiriro ehutano hwemukati. Zvimwe zvezvinovaka muviri izvi zvinosanganisira michero, miriwo mitsva, mafuta ane hutano semafuta emuorivhi, mapuroteni ezvirimwa, uye akagochwa kwete nzungu dzakakangwa. Zvisinei, zvakakosha kuongorora kuti izvi hazvibudisi magasi mumunhu.
Zvikamu zvekupedzisira zvebhuku racho
Pamusoro pezvese zvambotaurwa, Sandra Moñino anosanganisira mabikirwo ari nyore-kugadzirira uye matipi muzvinyorwa zvake panzira yakanaka yekuwedzera anti-inflammatory foods pakudya kwako kwezuva nezuva. Iwo mamenu akagadzirirwa kwete chete kuti anakidze, asiwo kuvandudza intestinal hutano, uye, nokudaro, kuderedza mazinga e systemic kuzvimba muvanhu.
Muchikumbiro chaMoñino, kune mazano akakosha nezve kuzvimba izvo zvinopfuura izvo zvinoitika kana zvikafu zvinokukurudzira zvakapinzwa. Kutaura zvazviri, izvi inotaura pamusoro penzira isina kukwana iyo vanhu vanorarama nayo nhasi. Kuti abvise zviratidzo, anokurudzira maitiro ekugadzirisa kushushikana akadai sekufungisisa, kufema kufema, uye kuita muviri zvine mwero.
Tsika dzisina chokwadi mukati mekudya kwevanhu
Sandra Moñino futi inofumura kuti tsika dzekurara dzakasiyana uye kurovedza muviri zvinopesvedzera sei immune system, uyewo kukwanisa kwomuviri kurwisa kuzvimba. Saka, kana munhu achichengetedza mararamiro ane ultra-processed foods, trans mafuta, kunyanya kunetseka uye maawa asina kurara, muviri wavo unova dambudziko.
Nenzira iyi, bhuku rinotarisa mune pfungwa ye intestinal microbiota uye kukosha kwayo muhutano huzhinji. Munyori anozivisa kuti yakaenzana microbiota yakakosha kuderedza kuzvimba uye kuvandudza immune system, uye inopa matipi anoshanda ekuchengetedza hutano hwakanaka, sekudya zvakaviriswa uye kudzivirira kushandisa zvisina basa kwemishonga inorwisa mabhakitiriya.
Kukosha kwesainzi uye ruzivo rwehunyanzvi
Senyanzvi mune zvekudya uye zvekudya, Sandra Moñino anovaka bhuku rake kuburikidza neruzivo rwesainzi rwenzvimbo yake uye ruzivo rwokuti ashanda nemazana evarwere akamupa. Kuti uite izvi, inoshandisa rondedzero yakajeka uye inosvikika kune marudzi ese evateereri, saka inogona kuverengwa neavo vese vatova neruzivo uye vanotanga panhau yacho.
Panguva imwecheteyo, munyori anosuma nyaya dzezvidzidzo uye mienzaniso inoshanda mubasa rake rakagadzirirwa kuratidza kuti mazano ake akavandudza sei hupenyu hwevamwe vanhu. Kunyangwe ichokwadi kuti Zvakanaka kune kuzvimba haipe pfungwa itsva kune nyanzvi, Ichokwadi zvakare kuti vanhu vakawanda vanoda kuziva nzira dzekudya, kurota uye kurarama neutano hwakanaka.
Nezve munyori
Sandra Moñino Costa aive musikana akakura aine chishuwo chekuva mudzidzisi, kudzidzisa uye kubatsira vamwe kuti vave nani ivo pachavo. Nekufamba kwenguva, akave shasha pazvidzidzo zvakaita seBiology, Mathematics neChemistry zvekuti nekuda kuziva, akatanga kufarira zvekurapa. Mushure, Pakasvika nguva yekusarudza mukuru wekoreji, akashamisa mhuri yake.
Maererano naye, amai vake vaisagona kutenda kuti akanga asarudza Human Nutrition uye Dietetics-kunyanya kufunga kuti iye pachake akachengetedza kudya kwakashata. Zvisinei, basa rake rakachinja upenyu hwake nehwevamwe. Gare gare, akatanga chirongwa chinonzi Nutriciónate, webhusaiti iyo inopa bhurogu, zano remunhu uye matipi ehutano hwematumbo.
Kuwedzera kune nutricionate.com, munyori Akagadzira Instagram kwaanogovera matipi, mabikirwo, uye kufungidzira nevateveri vake vanopfuura zviuru makumi manomwe nenomwe. nezve mararamiro akasiyana-siyana anounza kuzvimba, uye zviitiko kubva pakubvunza kwako. Pasocial network iyi unogona kumuwana ari nutricionat_. Iri hwindo rinotitendera kuti tione zvakanyanya padhuze nenyanzvi uye kuda kwake kutsigira vamwe.
Iwo gumi Akanakisa Nutrition Books a10
- Ndiudze chaunodya ndikuudze kuti une bacteria wei, rakanyorwa naBlanca García;
- The Obese Brain, rakanyorwa naLuis Jiménez;
- Ziva kudya, rakanyorwa naMichael Pollan;
- Idyai musingatyi, naJM Mulet;
- kudya kwangu kunopera simba, naAitor Sánchez García;
- Ndiite mutete, ndinyepere, naJuan Revenga;
- Dyisa uropi hwako, rakanyorwa naDavid Perlmutter;
- Kunhuhwirira: kungwarira kudya nekugara zvakanaka, naThich Nhat Hanh naDr. Lilian Cheung;
- Iyo prodigious enzyme, naHiromi Shinya;
- The obesity code, naDr. Jason Fung.