Iko kuguma kwezuva rakaoma uye wakagadzirira kusunungura uye kuva nekutya kwakanaka-kwakanaka kwemanheru . Asi pane kudaro, iwe unowira muzviito zvakashata uye unoita zviratidzo zvakakura zvekudya . Ko kudyiwa kwemasikati kwemazuva ose kunogona kukudhura mazana emakoriyumu here? Kudya kwekudya kwemasikati kunowanzojairika asi ivo zvakarewo nyore kudzivisa. Tarisa urongwa uhwu kuti uchengetedze kudya kwako kwemanheru (uye uremu hwekurasikirwa kwako) panzira.
Diet Mistake # 1: Kuwedzera Mafuta Okuwedzera uye Makorikiti kune Zvokudya Zvakanaka
Ndeipi pfungwa yekugadzirira ndiro dzakanaka , sezvipembenene zvakanyoroveswa, kungozvienzanisa nemafuta akawanda uye makorikori nenzira yehutu kana chesi? Zvechokwadi, iwe uchiri kuwana mitezo imwechete kubva kumagetsi, asi iwe hausi kuita kuora kwemaitiro ako kurasikirwa chero kupi zvako kunofadza. Mushonga wako une hutano unova chikafu chekudya paunouvhara nekapfeke.
Rega kushandisa nguva dzose mashizha ekupfeka, cheese, margarine, uye mayo uye iwe uchachengetedza mazana emakori . Iwe unogona kutowana kuti iwe unofarira kunhuvira kwezvipembenene zvitsva kana zvakanyanyisa kunze kwekuwedzera.
Nhungamiro: Kana iwe usingakwanisi kutsungirira tara yemiti miriwo, shandisa maruva, zvinonhuwira, madhadha Dash, spray-on butter, low-cal spray salad, mahara, salsa, kana pico de gallo kuti uwedzere kunaka kune zviya zvaunowana bland.
Diet Mistake # 2: Kuchenesa Plate Yako
Amai vakaita kuti uve nhengo ye Clean Clean Club, chaiko?
Zvakanaka, inguva yekusiya basa rako nokuti hapana chikonzero chekunzwa kudiwa kwokuputira iyo iplate kana mimba yako ichikuudza iwe nguva yekumira . Nyatsocherechedza kuti uri kunzwa zvakadini pane kuti zvokudya zvakawanda zvakasara zvisati zvaitika.
Pane gaka rinokosha pakati pekudya uye kunzwa kunokwana.
Zvinotora maminitsi makumi maviri kuti uropi hwako huwane chiratidzo. Saka paunoita, inguva yekuteerera. Idya zvishoma nezvishoma kuitira kuti uzoziva nguva yekumira. Uye usanetseka nezvekusiya zvokudya muhote yako. Ingozviisa pasi uye uzvichengetedze gare gare.
Zano: Usati washanda iwe rwechipiri rubatsiro rwekudya, inwa girazi remvura yakareba. Chitubu chinogona nyore kukanganiswa nenzara. Uyewo, tanga kuisa mureza wako pakati pekucheka. Inzira yakanakisisa yekuderedza kudya.
Diet Mistake # 3: Kusadya Kudya-Shamwari Inofadza.
Iwe waifunga kuti iwe waifanira kupika vatanga kutora uremu, handizvo here? Funga zvakare, nokuti kutanga kwekudya kwako nechingwa chakanaka-chakanaka saladhi kana ndiro ye muto-based sopu inzira yakanaka yekukubatsira kudya zvishomanana panguva yekudya kwako. Izvi zvinonyanya kubatsira kana usina kudyiwa mumaawa anopfuura mana kana mashanu. Izvo zvave zviripo kubvira pakudya kwako kokupedzisira, iwe unowedzera kuwedzera kudya.
Usagadzirire kungove yakareba iceberg lettuce mune iyo saladi. Kutakura mishonga yakawanda uye magima mashizha masikati, ayo anotakura zvinyorwa zvakawanda kubatsira kubvisa nzara . (Izvo zvakawanda zvinoshandiswa iwe unodya, kunyanya kuzadza iyo inotanga saradi ichave iri.) Kana soup iwe unofarira, iwe uri muhombe. Mhando dzakawanda dzevhu rakakonzerwa nemakinini inopinda mairi pasi pemakumi mashanu emakorikoni kuburikidza nekushanda, uye vamwe vane zvishoma.
Zano: Wakamanikidzwa kwenguva? Chengeta muto unotakurwa mumidziyo ye microwave-yakagadzirirwa iripo kuitira kuti ugone kudya mune imwe nyaya yemaminitsi.
Diet Mistake # 4: Kudzivisa Mafuta Anopa Utano
Wati wambodya mafuta akaderera sepaghetti marinara chete kuti uzviwanire uchinetseka mukati meawa mashomanana? Kudya chikafu chisina mafuta , chakadai chezi kana nyama kana mafuta ane utano , hazvizoiti kuti urege kunzwa uchinzwa nzara gare gare. Uye iyo yenyora yemabheji ekupedzisira-usiku. Yeuka, mafuta haasi muvengi. Asi iwe unosarudza mafuta ako nekuchenjera uye unozviisa sechikamu chechikamu chinotarirwa, chinotapira.
Zano: Saka ndeapi mafuta akachenjera okusarudza?
Mafuta anonzi monounsaturated (anowanika muCanola, peanut, uye mafuta omuorivhi) uye mafuta anonzi polyunsaturated (anowanika muzuva, soro, uye mafuta e-soybean) ave akaratidzwa kuderedza "yakaipa" cholesterol uye kuwedzera "zvakanaka" cholesterol.
Diet Mistake # 5: Kudya Chicken Every Night.
Chicken inonaka, inotsika-mafuta puroteni inobva kune yakanyanyisa. Kunyange zvakadaro, zvisinei kuti unogadzirisa sei nzira dzakasiyana-siyana, inotora mushure mushure mekudya kwemanheru mashoma mushure. Kunyanya kupiswa kubva pakudya chinhu chakafanana nekudzoka kunogona kukugadza iwe kuti uite binge kuputsa monotony. Shandura zvinhu nekuedza tani, salmon, turkey, kana mapuroteni emurefu. Iwe unogona kunyange kusarudza kudya kwakanaka-ushamwari steak pane kudya kwako.
Zano: Dzimwe nguva huku huri musarudzo yakanakisisa. Nyuchi tsoka kana mahudyu zvinowedzera koriori-dzakaoma kupfuura nyama yakachena nyama. Uye yakarohwa, yakabikwa, kana kuti pinko-crusted chicken inotonyanya kukura mumafuta uye makori.
Yeuka, isu tose tinoita zvikanganiso zvekudya pane imwe nguva mukurema kwekuita kwehutano. Asi kana iwe ukakwanisa kugara wakachenjera uye uwandu hunotungamirirwa nenguva yekudya, iwe unozvigadzirira kuti uwane kudya kunogutsa uye kwekudya.