Ngati ndinu wathanzi, kapena mukungozindikira kuti muyenera kudzisamalira bwino, diso lanu likhoza kukopa limodzi mwa mabuku masauzande ambiri opatsa thanzi omwe amakongoletsa mashelufu a mabuku. Kukhala ndi thanzi labwino kungakhale ntchito yovuta masiku ano. Mwamwayi, simuli nokha! Ndipo pali zolimbikitsa zambiri komanso malingaliro akatswiri omwe angakuthandizeni paulendo wanu wathanzi! Lililonse mwa mabuku otsatirawa likuyenera kukupatsani chidziwitso chomwe mukufunikira kuti mukhale wathanzi kwa moyo wanu wonse.
Kodi Mabuku Azakudya Awa Anatani Kuti Ayenerere Mndandandawu
Nthawi iliyonse mukasankha zabwino kwambiri zotsatira zake nthawi zambiri zimakhala zongoganizira chabe koma tachita zonse zomwe tingathe kuti tipeze mndandanda womwe owerenga amtundu wazakudya angakonde. Kuti tipeze mndandandawu tinaganizira:
- kuchuluka ndi mtundu wa ndemanga za ogwiritsa ntchito
- deta yogulitsa
- malingaliro pagulu
- malingaliro a owerenga amitundu iyi
- kupambana kwamalonda
- ndipo ndithudi maganizo aumwini
Yang'anani m'mabuku abwino kwambiri a Nutrition omwe mungawerenge pakali pano:
• Mabuku Azakudya Abwino Kwambiri
• Makanema abwino kwambiri a Nutrition
• Best Nutrition Books mu Audio
M'ndandanda wazopezekamo
Mabuku abwino kwambiri a Nutrition
Nawa mabuku abwino kwambiri azakudya a akatswiri:
1) Momwe Osafera: Dziwani Zakudya Zomwe Zatsimikiziridwa Mwasayansi Kupewa ndi Kusintha Matenda ndi Michael Greger MD ndi Gene Stone
Chidule cha Buku: Mbiri ya khansa ya prostate m'banja mwanu? Ikani pansi kapu ya mkaka ndikuwonjezera flaxseed ku zakudya zanu nthawi iliyonse yomwe mungathe. Muli ndi kuthamanga kwa magazi? Tiyi ya Hibiscus imatha kugwira ntchito bwino kuposa mankhwala otsogola kwambiri komanso opanda zotsatira zake. Kulimbana ndi matenda a chiwindi? Kumwa khofi kumachepetsa kutupa kwa chiwindi. Kulimbana ndi khansa ya m'mawere? Kudya soya kumalumikizidwa ndi kukhala ndi moyo wautali. Mukuda nkhawa ndi matenda a mtima (wakupha nambala 1 ku United States)? Sinthani ku zakudya zonse, zakudya zochokera ku zomera, zomwe zasonyezedwa mobwerezabwereza osati kuti muteteze matendawa koma nthawi zambiri kuyimitsa.- Ndemanga zamabuku:
2) Academy of Nutrition and Dietetics Complete Food and Nutrition Guide, 5th Ed lolemba Roberta Larson Duyff
Chidule cha Buku: Kuyambira kusindikiza kwake koyamba, kopambana kwambiri mu 1996, The Academy of Nutrition and Dietetics Complete Food and Nutrition Guide yakhala ikugwira ntchito ngati gwero lodziwika bwino la golide laupangiri pakudya kopatsa thanzi komanso kukhala ndi moyo wathanzi pazaka zonse ndi gawo la moyo. Nthawi yomweyo kupezeka komanso kuvomerezeka, kalozerayu amalinganiza bwino kuwunika kothandiza ndi zidziwitso zaposachedwa zasayansi, kupereka zosowa za ogula ndi akatswiri azaumoyo chimodzimodzi. Kusankha kusinthasintha kusiyana ndi zomwe mungachite ndi zomwe simuyenera kuchita, zimathandiza owerenga kusintha njira zawo zopezera moyo wathanzi pogwiritsa ntchito njira zosavuta.- Ndemanga zamabuku:
3) KUBWERA: Momwe Mungagwirizanitsire Chakudya Chanu ndi Kulimbitsa Thupi Lanu Lanu Lapadera Lachikazi Kuti Muzichita Bwino Kwambiri, Thanzi Labwino, ndi Thupi Lamphamvu, Lopanda Moyo Wamoyo Wolemba Stacy Sims ndi Selene Yeager
Chidule cha Buku: Malizitsani ndi makonzedwe azakudya enieni ndi maphikidwe odzaza ndi michere kuti muwongolere kapangidwe ka thupi, KUBULA lili ndi upangiri wokhazikika wazakudya pamagawo onse a maphunziro ndi kuchira. Mapulani osintha makonda anu komanso masewera olimbitsa thupi olimbitsa thupi amabwera palimodzi kuti mupange maziko olimba a thanthwe pamene mukupanga minofu yowonda pomwe mumayifuna kwambiri, limbitsani mafupa, ndikulimbikitsa mphamvu ndi kupirira. Chifukwa physiology ya amayi imasintha pakapita nthawi, mitu yonse imaperekedwa kuti akhalebe olimba komanso achangu panthawi yomwe ali ndi pakati komanso nthawi yosiya kusamba. Ngakhale masewera anu ndi otani - kuthamanga, kupalasa njinga, masewera akumunda, ma triathlons - bukuli likupatsani mphamvu ndi thanzi komanso kudziwa zolimbitsa thupi muyenera kukhala athanzi, olimba, amphamvu kwambiri m'moyo wanu.- Ndemanga zamabuku:
4) Chakudya Chakuya: Chifukwa Chake Ma Gene Anu Amafunikira Chakudya Chachikhalidwe by Catherine Shanahan MD, Eliza Foss,ndi al.
Chidule cha Buku: Wokhazikika muzochitika zake monga wothamanga wapamwamba yemwe adagwiritsa ntchito zakudya zachikhalidwe kuti athetse kuvulala kwake komwe kumayambitsa, ndikuphatikiza kafukufuku wake ndi zomwe apeza posachedwa pa epigenetics, Dr. Cate akuwonetsa momwe zopatsa mphamvu zonse sizimapangidwa mofanana; Chakudya ndi chidziwitso chomwe chimatsogolera kukula kwa ma cell athu. Mbiri ya banja lathu silimatsimikizira tsogolo lathu: Zomwe mumadya komanso momwe mumakhalira zimatha kusintha DNA yanu m'njira zomwe zimakhudza thanzi lanu komanso thanzi la ana anu amtsogolo.- Ndemanga ya Buku:
5) Nutrition Almanac by John D. Kirschmann ndi Malingaliro a kampani Nutrition Search Inc.
Chidule cha Buku: The Nutrition Almanac amakupatsirani chidziwitso chodalirika potengera zomwe asayansi apeza posachedwa komanso gawo lokulitsa la mavitamini ndi michere yofunika komanso mapindu ake odabwitsa. Zidziwitso zonse zazakudya zomwe mukufuna zili pano, kotero kukulitsa ndikukhala ndi thanzi labwino ndikosavuta!- Ndemanga zamabuku:
6) Idyani, Imwani, ndi Kukhala ndi Thanzi: Buku la Harvard Medical School Guide to Healthy Eating lolemba walter willett MD ndi PJ Skerrett
Chidule cha Buku: Kuwulula zovuta za zakudya zodziwika bwino monga Zone, South Beach, ndi Atkins, Dr. Willett amapereka kafukufuku wotsegula maso pa chiŵerengero choyenera cha chakudya, mafuta, ndi mapuloteni, komanso kufunika kwa magulu osiyanasiyana a zakudya ndi zowonjezera. Pezani momwe mungasankhire mwanzeru pakati pa mitundu yosiyanasiyana ya mafuta, zomwe zipatso ndi ndiwo zamasamba zimapereka inshuwalansi yabwino kwambiri yaumoyo, ndi kuchuluka kwa aliyense kuti agwirizane ndi zakudya zawo za tsiku ndi tsiku.
- Ndemanga zamabuku:
7) Keto Mwachidule: Njira Yothandizira Yathanzi & Kuchepetsa Kuwonda, ndi 100+ Easy Low-Carb Recipes ndi Suzanne Ryan
Chidule cha Buku: Zakudya za ketogenic, chakudya chochepa kwambiri, chokhala ndi mafuta ambiri, chimakhala chothandiza kwambiri pakusintha miyoyo ya anthu, kuwathandiza kutaya mapaundi owonjezera ndikupeza mpumulo ku thanzi labwino. Palibe amene amadziwa izi kuposa Suzanne Ryan. Pofuna kuthana ndi kulimbana kwake kwa moyo wonse ndi kulemera kwake, adapunthwa pazakudya za ketogenic ndipo adaganiza zowombera. M’chaka chimodzi chokha, anataya mapaundi oposa 100 ndipo anayambanso kulamulira thanzi lake.
- Ndemanga zamabuku:
8) Chakudya Chofunikira Pamasewera: Chitsogozo Chothandizira Kuchita Bwino Kwambiri Kwa Munthu Aliyense Wogwira Ntchito Wolemba Marni Sumbal MS RD CSSD
Chidule cha Buku: Zakudya Zofunikira Zamasewera imakuphunzitsani momwe mungadyetsere thupi lanu kuti mukhale ndi mphamvu ndi: Zopatsa thanzi mwachidule zomwe zikuphatikizapo kafukufuku watsopano pa magwero a zakudya ndi zigawo za zakudya zoyenera. Nthawi yazakudya zomwe zimakuphunzitsani zomwe muyenera kudya komanso nthawi yoyenera kudya musanachite masewera olimbitsa thupi, mkati, komanso mukangomaliza kuchita masewera olimbitsa thupi kuti mupeze zotsatira zabwino. Maphikidwe a 24 pakuchita masewera olimbitsa thupi musanachite masewera olimbitsa thupi kapena mpikisano, panthawi komanso mukatha kuchita masewera olimbitsa thupi, komanso maphikidwe amasiku opuma.
- Ndemanga zamabuku:
9) Idyani Kuti Mukhale ndi Moyo: Pulogalamu Yodabwitsa ya Nutrient-Rich for Fast and Sustained Weight Loss, Edition Yosinthidwa ndi Joel Fuhrman
Chidule cha Buku: Kope lokonzedwanso la Eat To Live 2011 likuphatikizapo kafukufuku wasayansi wosinthidwa wochirikiza dongosolo la Dr. Fuhrman la masabata asanu ndi limodzi ndi mutu watsopano wosonyeza zomwe Dr. Fuhrman anatulukira za njala yapoizoni ndi udindo wa chizoloŵezi cha zakudya pa nkhani za kulemera. Mutu watsopanowu umapereka chidziwitso chatsopano komanso chofunikira pakukula kwa kunenepa. Imalongosola momwe ndi chifukwa chake kudya zakudya zolakwika kumayambitsa njala yapoizoni ndi chikhumbo chofuna kudya kwambiri zopatsa mphamvu; pomwe kudya zakudya zopatsa thanzi kumabweretsa njala yeniyeni yomwe imachepetsa kukhudzika kwa chakudya komanso madyedwe ochulukirapo. Imalangiza owerenga za momwe angasiyire kusapeza bwino kwa njala yapoizoni, zilakolako, ndi zizolowezi zazakudya zosapatsa thanzi.
- Ndemanga zamabuku:
10) Zonse: Kuganiziranso Sayansi ya Nutrition lolemba T. Colin Campbell ndi Howard Jacobson
Chidule cha Buku: Sayansi yazakudya, yomwe idakhala nthawi yayitali m'malingaliro ochepetsera, ili pachimake pakusintha. Kachitidwe kakale ka "golide" kakafukufuku wazakudya kwakhala kuphunzira mankhwala amodzi panthawi ndikuyesera kudziwa momwe amakhudzira thupi la munthu. Maphunziro amtunduwu ndi othandiza kwa makampani azakudya omwe akuyesera kutsimikizira kuti pali mankhwala mu mkaka kapena chakudya chamadzulo chomwe ndi "chabwino" kwa ife, koma amapereka chidziwitso chochepa pazovuta za zomwe zimachitika m'matupi athu kapena momwe mankhwalawo. zimathandizira ku thanzi lathu.
- Ndemanga zamabuku:
Makanema abwino kwambiri a Nutrition
Ngati munakonda mabuku abwino kwambiri a zakudya, bwanji mulekere pamenepo? Yang'anani pamndandanda wathu wamakanema abwino kwambiri azakudya ndikuwona makanema otsogola awa kuchokera pazenera lalikulu.
1) Filimu ya Shuga imeneyo
Wojambula: Damon Gameau
Yotsogoleredwa ndi: Damon Gameau
Chidule cha kanema: Mumtsempha wa "Supersize Me", Damon Gameau akukhala mbira yaumunthu pamene amadziika muzakudya zotopetsa za masabata a 6 akudya zofanana ndi supuni 40 za shuga patsiku.
Ndemanga zamakanema:
2) Zakudya Zomwe Zimachiritsa Matenda
Wosewera: T. Colin Campbell, Thomas M. Campbell, et al.
Yotsogoleredwa ndi: Craig McMahon
Chidule cha kanema: Kupitilira maola 4 a kanema wofunikira. Atapezeka ndi cholesterol yambiri, Craig McMahon adayang'anira thanzi lake ndikugonjetsa chibadwa chake mwa kudya zakudya zonse zochokera ku zomera zomwe zinauziridwa ndi Madokotala Campbell, Esselstyn, Greger ndi McDougall. Wotsimikiziridwa ndi Cornell pazakudya za zomera, Craig amafunsa akatswiri mafunso ovuta a sayansi ndikupanga zakudya zokoma zathanzi kukhitchini yake kutengera zaka za kafukufuku.
Ndemanga zamakanema:
3) Kuteteza Chakudya: Manifesto Yakudya
Yotsogoleredwa ndi: Michael Schwarz
Chidule cha kanema: Idyani Chakudya. Osati Kwambiri. Zambiri Zomera. ” Ndi mawu asanu ndi awiriwa, mtolankhani Michael Pollan akufotokoza kufunika kwa ntchito yake kuti apereke lipoti kuti athetse kuwonongeka kwa thanzi la anthu chifukwa cha zakudya zamasiku ano zomwe zimayendetsedwa ndi mafakitale. Pollan amapereka yankho lomveka ku funso limodzi lofunika kwambiri masiku ano: Kodi ndiyenera kudya chiyani kuti ndikhale wathanzi?
Ndemanga zamakanema:
4) Sayansi ya Kusala
Yotsogoleredwa ndi: Sylvie Gilman ndi Thierry de Lestrade
Chidule cha kanema: Akatswiri a sayansi ya zamoyo achichepere ochokera ku yunivesite ya Southern California agonjetsa nzeru zachizoloŵezi ndikugwiritsa ntchito biology ya maselo kuti asonyeze zotsatira zamphamvu za kusala kudya. Kafukufukuyu akuwonetsa kuthekera kosiyanasiyana, komwe kungaphatikizepo chithandizo chamankhwala am'zaka zana, khansa. Ngati asayansiwa akulondola, mwina njira yathu ya matenda ndi chithandizo iyenera kuganiziridwanso.
Ndemanga zamakanema:
5) Nkhani Zachakudya
Yotsogoleredwa ndi: James Colquhoun ndi Laurentine Ten Bosch
Chidule cha kanema: Chakudya chako chikhale mankhwala ako ndipo mankhwala ako akhale chakudya chako. ”- Hippocrates. Uwu ndiye uthenga womwe wafotokozedwa mufilimu yatsopano yotsutsana ya Food Matters kuchokera kwa Otsogolera-Atsogoleri James Colquhoun ndi Laurentine ten Bosch.
Ndemanga zamakanema:
Mabuku abwino kwambiri a Nutrition mu Audio
Tsopano popeza mwawona mndandanda wathu wa mabuku abwino kwambiri azakudya ndi makanema, ndikutsimikiza mudzakhala ndi chidwi choyesa mabuku abwino kwambiri azakudya amawu!
1) Chodabwitsa Chomera: Zowopsa Zobisika mu Zakudya "Zathanzi" Zomwe Zimayambitsa Matenda ndi Kulemera Kwambiri ndi Steven R. Gundry MD, Christopher Solimene, et al.
Chidule cha Buku: Ambiri aife tamva za gluten - mapuloteni omwe amapezeka mu tirigu omwe amachititsa kutupa kwakukulu m'thupi. Anthu aku America amawononga mabiliyoni a madola pazakudya zopanda gluteni pofuna kuteteza thanzi lawo. Koma bwanji ngati takhala tikuphonya gwero la vutolo? Mu The Plant Paradox, katswiri wodziwika bwino wa zamtima Dr. Steven Gundry akuwulula kuti gilateni ndi mtundu umodzi chabe wa mapuloteni omwe amapezeka muzomera omwe ali ndi poizoni kwambiri otchedwa lectin. Ma lectins amapezeka osati mumbewu monga tirigu komanso zakudya "zopanda gluteni" zomwe ambiri aife timaziwona ngati zathanzi, kuphatikiza zipatso zambiri, ndiwo zamasamba, mtedza, nyemba, ndi mkaka wamba. Akangolowetsedwa, mapuloteniwa amayambitsa nkhondo yamtundu wamankhwala m'matupi athu, zomwe zimayambitsa kutupa komwe kungayambitse kunenepa komanso matenda oopsa.
Ndemanga zamabuku:
2) Greenprint: Zakudya Zotengera Zomera, Thupi Labwino Kwambiri, Dziko Labwino Lolemba ndi Marco Borges, Jay-Z - mawu oyamba, et al.
Chidule cha Buku: Zopezeka komanso zosavuta kutsatira, Greenprint ndi njira yopezera moyo wanu wabwino kwambiri komanso wathanzi. Kupyolera mu zaka zoposa makumi awiri akugwira ntchito ndi makasitomala, kuphatikizapo anthu otchuka kwambiri padziko lonse lapansi, komanso kutsogolera masewera olimbitsa thupi ndi kufufuza zakudya, Borges adapanga "Malamulo 22 a Zomera", omwe adatsimikiza kuti ndiwo zakudya zofunika kwambiri za zomera, masewera olimbitsa thupi, ndi zinsinsi za moyo zochepetsera thupi, kuwonjezera mphamvu, kulimbikitsa kagayidwe kachakudya, ndi kuchepetsa kutupa, osatchulapo kuthandiza kuchepetsa thupi lanu. chizindikiro cha carbon kuthandiza dziko. Greenprint ikufotokoza njira zitatu zosavuta, pang'onopang'ono kuti mugwiritse ntchito Malamulo 22 m'moyo wanu, kutengera komwe muli paulendo wanu.
Ndemanga zamabuku:
3) Kupambana Kwambiri kwa Gastric Sleeve: Chitsogozo Chothandizira Odwala Kuti Athandize Kuchulukitsa Zotsatira Zanu Zochepetsa Kuwonda ndi Duc C. Vuong, Al Kessel, et al.
Chidule cha Buku: Kumanga pa mndandanda wake wotchuka wa Ultimate Success, "Support Surgeon" Dr. Duc Vuong akubwereranso ndi ndondomeko yake yaposachedwa ya opaleshoni yochepetsera thupi, nthawi ino kwa odwala m'mimba. Zoperekedwa m'njira yosavuta kumva, akufotokoza mbali zina za anatomical ndi opaleshoni ya opaleshoni yatsopanoyi, pamene akupereka njira zothandiza za momwe angakhalire opambana kwa nthawi yaitali. Amayang'ana mitu ina yovuta kwambiri yomwe imavutitsa odwala ochita opaleshoni ochepetsa thupi, monga malo ochepetsera thupi, kudya kwamagulu, komanso zofunikira zoyeserera kwanthawi yayitali.
Ndemanga zamabuku:
4) Chenjerani, Osakana: Kukhala ndi Moyo Wosala Mwapang'ono Wolemba Gin Stephens ndipo Osakana, Inc.
Chidule cha Buku: Wotopa ndi kuwerengera zopatsa mphamvu, kuchotsa zakudya pazakudya zanu, kapena kumangoganizira za chakudya tsiku lonse? Ngati ndi choncho, moyo wosala kudya pang'onopang'ono ungakhale wanu!
M'buku lomvera ili, muphunzira za sayansi yakusala kudya kwakanthawi komanso kumvetsetsa momwe mungasinthire malingaliro osiyanasiyana osala kudya pang'onopang'ono kuti agwirizane ndi moyo wanu wapadera.
Gawo labwino kwambiri la kusala kudya kwapakatikati ndikuti sikufuna kuti musiye zakudya zomwe mumakonda! Mudzaphunzira kusintha nthawi yoti mudye kuti musasinthe zomwe mumadya.
Kodi mwakonzeka kuwongolera thanzi lanu ndikuchoka pazakudya? Zomwe muyenera kuchita ndikuphunzira kuchedwetsa; osakana!
Ndemanga zamabuku:
5) Zakudya Zautali Wolemba Valter Longo PhD, Keith Sellon-Wright, et al.
Chidule cha Buku: Valter Longo, mkulu wa Longevity Institute ku USC ndi Program on Longevity and Cancer ku IFOM ku Milan, adapanga FMD atapeza zinthu zambiri zochititsa chidwi mu mbewa, ndiye mwa anthu, zomwe zimasonyeza kuti zakudya zinazake zimatha kuyambitsa maselo a tsinde ndikulimbikitsa kusinthika. ndi kubwezeretsanso ziwalo zambiri kuti muchepetse chiopsezo cha matenda a shuga, khansa, Alzheimer's, ndi matenda a mtima. Dongosolo losavuta la Longo lodyera tsiku lililonse komanso njira zotsatsira nthawi ndi nthawi zimatha kubweretsa zotsatira zabwino. Kuchepa kwa mapuloteni ndi shuga komanso mafuta ambiri athanzi komanso zakudya zochokera ku mbewu, Zakudya Zautali zatsimikiziridwa kukuthandizani:
Ndemanga zamabuku:
Kutsiliza
Mukuganiza bwanji za mndandanda wathu wamabuku abwino kwambiri azakudya? Ngati muli ndi mtundu wina womwe mumakonda kuwerenga mwina tapanga mndandanda wazomwe timakonda pamtunduwo. Chifukwa chake ngati mukuyang'ana china chake kupatula mabuku abwino azakudya mungapeze ena mitundu pano.
