Nzira yakanakisisa yezvokudya zvezvokudya inorema kushaya kurasi inosanganisira zvokudya zvakasiyana-siyana. Uye, uchitenda kana kwete, zvizhinji zvepamusoro zvakakosha kurasikirwa kwezvokudya hazvisi "kudya" zvokudya kana zvinhu zvinoshambadzira kuti "pasi-calori."
Kana iwe uchida kusimbisa simba rako, shandisa zviri nani, uye udzike pasi, tora urongwa uende iwe kune zvekudya uye uzadze motokari yako nezvinhu izvi zvekutanga, zvine utano, uye zvepanyama.
Chingwa nechingwa
- Yese-zviyo chingwa
- Yese-yezviyo zviyo
- Oatmeal (yakakoshwa oats kana oat iron yakagadzirwa)
Miti yakawanda yepakiti uye zvigadzirwa zvechingwa zvinotakurwa neshuga uye yakanatswa nyuchi. Ndizvo zvinonzi vanodya vanodana "zvakaipa carbs."
Kuti uzvidzivirire, verenga mavara uye utarise mishonga inosanganisira mbeu yose uye hapana shuga yakavanzwa . Iwe uchawana zvakawanda zvezvibereko zvakanakisa pamatanda ari pasi-kati pane zvishoma zvakanyanya kuoma kuona.
Nyama nehove
- Pakavhuvhuvhuvhuta turkey
- Nyama yakachena, nyama isina ganda
- Sliced turkey chifuva
- Maonda ekuonda kwechipfuwo
- Tuna steak
- Fresh saumon
- Nguruve tenderloin
Usatya kukumbira bhenekeri yako pamusoro pekucheka zvakakoshesa kwemombe uye dzimwe nyama . Anokwanisa kazhinji kutema mafuta kubva pane yako yaunoda steak kuderedza mafuta uye calori count.
Uye iva nechokwadi kuti ubata kamwechete kana maviri servings yehove. Mafuta ane hutano muhove ndeyekuwedzera kwekuwedzera kune kuora kwekutema kuora. Uye edzai nemhando dzakasviba dzehove chena segodhi kana tilapia.
Bika mahwendefa uye uzvishandise mu tacos kana kungoshumirwa nemishonga yakatsva.
Zvokudya zveCanned and Packaged Foods
- Brown rice
- Pasika yose
- Quinoa, bhari, kana zvimwe zviyo zvose
- Nenyuchi dzakasvibiswa kana dzakagadzirwa
- Dentered lentils
Izvo zvipfeko zvekudya zvekudya ndezvipi apo vanoshambadzira vakachenjera vanoda kushingaira. Mishonga yakawanda yemakotini uye mabhokisi ane mabhokisi anotarisa ane utano asi ane shuga yakawedzerwa, munyu, uye mafuta.
Saka rega kunyora tsamba iyo yepamberi uye uverenge chikafu chechokwadi mazita ekuita sarudzo dzakanakisisa.
Zadzai motokari yenyu nenyuchi, lenti, uye mbeu sequinoa, bhari kana kunyange mukoma. Zvokudya izvi zvinowedzera chirwere chakanaka cheproteine kusvika kune saladhi uye nedivi redivi. Dzorera mucheka mutsvuku nemucheka mutsvuku uye zvikamu zvezviyo zvakakwana kuti uwedzere fiber yako uye udzivise nzara .
Zvibereko nemiriwo
- Mimwe miriwo yakaoma mashizha (spinach, kale, chard)
- Zvine mavara, zvinonhuwira (pepper, radishes)
- Zvisingaenzaniswi zvegorogi zve saladi, sandwiches (tamate, makomketa, lettuce ye-iceberg)
- Zvinokonzera zvinokonzera veggies (karoti, celery, jicama)
- Nyore-kutakura nyoka michero (maapuro, mabhanana, marinisi)
- Fresh berries (blueberries, raspberries, strawberries)
- Chibereko chakanaka chemuwaka (melon, pineapple, kiwi)
Smart dieters inopedza nguva yakawanda yenguva yavo muchikamu chezvibereko pamusika. Iwe unogona kutaurira mutengesi wezvibereko kuti uwane kuti ndezvipi zvinhu zviri mumwaka uye uwane mazano ekugadzirira kuvashandisa muzvokudya zvako.
Kana michero mitsva inodhura, tora michero yakaoma uye miriwo. Tsvaga zvikwata zvisina chero mawedzera syrups, munyu, kana shuga.
Dairy
- Mafuta asina mafuta kana mukaka muduku
- Mafuta asina mafuta kana pasi-mafuta Guriti yogurt
- Low-fat fat cheese
- Low-fat cottage cheese
- Mazai kana maii anotsiva
Zvigadzirwa zvekuda hazvibvi pamiganhu ye dieters yakawanda. Asi sezvimwe zvinhu zvakagadzirwa nemakwenzi, zvimwe zvigadzirwa zvinogona kunge zvine shuga yakawedzerwa, saka chengetedza zvishandiso musati wasarudza.
Zvisiri Kutenga
Iwe uchacherechedza kuti hapachina mahwisi, kusungirirwa kana kudikanwa pamutambo uyu wekutengesa mabhuku. Sei? Nokuti imwe yenzira dzakanyanyisa kuderedza makakori mukicheni ndeyokubvisa zvakanyanya-calorie sauces uye inopararira. Kungosanganisa kudya kwako nehuwandu hwemwaka unoita semunyu uye pepper kana mushonga mutsva.
Izvowo hazvina kushandiswa zvokudya zvekudya zvisina kuvhara, zvinhu zvakabikwa kana mafuta akawanda ekudyira. Nyoka yakawanda inosvibisa vggies masikati masikati uye inonakidzwa nemichero yakanaka ye dessert.
Nezveshoko rinokosha rekudya zvekudya, kicheni yako ichazara zvizere nezvakanakisisa zvekudya kuti zvikubatsire kupera pasi uye kurarama hupenyu hwakanaka.