Mafuta Anopa Utano Anopa Mafuro Okurasikirwa Kwemafuro
Vamwe dieters vanotya mafuta. Asi kune zvipo zvekubatanidza mamwe mafuta mukudya kwako apo iwe uri kuedza kudzikisa pasi. Ichokwadi, kana iwe uchidya mafuta kuti uremerwe uremu unogona chaizvo kukurudzira kurasikirwa nekugona. Zvakakosha, zvisinei, iwe unosarudza rudzi rwakanaka rwemafuta uye unodya zvakakwana.
Utano Hutsva yeFat
Mafuta muviri unokosha. Mafuta ndeimwe yematatu macronutrients ayo muviri wako unoda kushanda zvakanaka zvakakora mafuta haisi kungobatsira chete, zvinokosha.
Saka mafuta anoitei? Mafuta ezvokudya anopa mafuta anokosha anokosha ekukura, ganda rakanaka, vitamin-absorption uye yekugadzirisa mabasa emuviri. Mafuta anochengeterwa mumuviri wako (anowanzoti mafuta omuviri ) anopa simba munguva dzekushaya nzara uye anodzivirira nhengo dzinokosha. Zvimwe zvisingakoshi mafuta zvinodiwa mumuviri wakanaka.
Chikonzero Nei Waifanira Kudya Mafuta Kurasikirwa Uremu
Vakawanda dieters vanoedza kudzivisa kudya kwemafuta (sekubika mafuta, nutswa, kana avocado) uye kudzivirira mafuta avo kudya apo vari kuedza kudzikisa pasi. Somugumisiro, vanodya magidhainikiti uye mapuroteni akawanda kuti vawane mugove wavo wezuva nezuva wemakori . Asi pane zvikonzero zvitatu zvakakosha kuti kudya mafuta kunokosha kana iwe uchiri kudya.
Mafuta Anokubatsira Iwe Kuti Unzwe Wakakwana
Zvokudya nemafuta zvinotora nguva yakareba kuti zvidye kupfuura zvokudya zvakagadzirwa ne-carbohydrates. Somugumisiro, iwe unonzwa wakakwana nguva refu kana iwe uchiisa mafuta ane utano panguva yezvokudya. Iwe unogona kunzwa uchigutsikana nechingwa chiduku uye iwe unogonawo kugadzirisa tsika yekunyanya kudya kana mafuta ane utano achizadza iwe uye unochengeta dumbu rako richifara.
Semuenzaniso, kana iwe uchidya mafuta akaderedzwa uye mazai machena omelette mambakwedza, mimba yako inogona kugunun'una nenguva yawakagadzirisa zuva rako rekushanda. Asi kana ukashandisa chikamu chiduku chekudya nguva dzose mumangwanani ako ezvokudya, kana kana ukagadzira omelet yako mazai akazara pane mazai vatsvene, mafuta ari mangwanani ezvokudya angangokubatsira iwe kunzwa wakakwana kwemaawa akawanda.
Manzwiro iwayo okuzadza angakubatsira iwe kutsika rwendo rwemasikati-mangwanani kuenda kune vending machine uko iwe ungangodaro uchishandisa kudya kwekoriori isina chinhu sechips kana muffin.
Mafuta Anogutsa
Kudya zvokudya zvakagadzirwa namafuta zvakadai sewacado, nuts, kana mafuta emuorivhi zvinogona kukubatsira kuti uite zvinorema kuedza kurasikirwa kwako nekupa pfungwa yakanaka yezvokudya kupfuura zvimwe zvokudya zvakaderera zvine mafuta. Satiety ndiwo manzwiro ekugutsikana unowanikwa kana iwe uchidya kudya. Mafuta anonzwa zviri nani mumuromo mako uye anopa ruvara runotibatsira kufarira kudya. Paunowedzera rufaro, haunzwi uchinetswa uye iwe unogona kuomerera pane chirongwa chekudya kwenguva refu.
Haisi chokwadi here? Paunenge uine nzara uye iwe unodya zvokudya zvakaderera-mafuta kana chigadzirwa chave chichigadzirwa kuti chisina mafuta-chikafu ichocho hachina kumbobviswa. Unogona kunyanya kudya zvokudya (funga mafuta asina mahwanda kana kuderedza mafuta ekiki) nokuti haugone kugutsa chido chako.
Paunodya kudya kunopa mafuta, pfungwa yekugutsikana inokonzera nzara kurwadziwa. Asi kuenzanisa ndeyechokwadi chiyi. Kuti uchengetedze kudya kwako munzira, sarudza zvakanyanya-mafuta zvekudya zvakanyatsonaka uye udye chikamu chakanaka chikamu . Kushanda kamwe chete kwechizi, somuenzaniso, inongova imwe chete kana kuti nehukuru hwemasimba maviri.
Kushanda kamwechete kwepanut butter kunongodarika ((level) tablespoons.
Fat Inonaka Zvakanaka
Kunyangwe patinoshandisa nzira dzakagadzirirwa yekugadzira kudya , tinowanzofarira kuwedzera mafuta mashomanana kuti tive nekudya. Ngatitarisei, zvose zvinonaka zviri nani nekafura yeuti pamusoro kana kuti mafuta anorivhi.
Kubva kuzvokudya zvinopa utano sezvipfeko kune maitiro anofadza sezvinoitwa kudya kwemanheru, isu tinowanzofarira kutora chikafu chezvokudya patinowedzera mafuta. Inongova munhu chaiwo kuti anoda kudya kudya kwakakora, mafuta.
Nokudaro, kana kuwedzera zvishoma zvekugadzira mahara kunobatsira kuti udye saladhi pane humburger uye fries, zvino ita izvozvo, asi sarudza mafuta ako nekuchenjera uye uidye mumwero (chete kijiko kana maviri ekupfeka!) Uye kana miriwo yako enda usingatauri kunze kwekuti bhoti duku ishandiswa, zvino wedzera cheki kuti uite veggies yako kuravira zviri nani.
Iwe unogonawo kuita sarudzo dzakanaka kuti urambe uine mafuta mukudya kwako. Panzvimbo yekutora chigodo chako chamangwanani nehotela, wadii kuisa slice yewacado? Kana kuti ramba ruchidya kana iwe uchinge uchinge uchinge uchinge uchinge uwedza hove dzako uye uifukidze iyo pane nzvimbo shoma yemafuta emuorivhi. Panzvimbo pekuwedzera chokoti chips kune yoghu yako yekusviba, wedzera mbeu dzechia panzvimbo yekusimudzira kudya kwako kwe omega-3 fatty acids uye fiber.
Shoko Rinobva
Kana iwe uchida kuchengetedza kudya kwako munzira uye uchinakidzwa nemafuta emafuta, sarudza kubva kumafuta akanaka kazhinji sezvazvinogona. Edza kuderedza kudya kwako kwemafuta akazara uye usapedza kudya nemafuta ekutengesa nokuti izvi zvinobva mafuta zvinogona kuva zvakaipa kune utano hwako.
Uye yeuka, mafuta haasi muvengi wako. Fati inobatsira kutakura utano hunokosha mumuviri wako uye inoshandiswa senzvimbo yekuchengetedza simba. Edza kusafunga nezvemafuta semuvengi wako wezvokudya, asi panzvimbo iyo inobatsira pamwe mukutsvaga mararamiro ako akanaka.