Unoda kunzwa uwedzerwa simba here? Zvokudya zvaunodya zvingangova chikwata chekunzwa uchinetseka zuva rimwe nerimwe.
Uropi hwako nemuviri zvinoda zvose macronutrients matatu (makhahydrates, mafuta, uye mapuroteni), uye kuwana zviyero zvakakwana zvezvibereko izvi zvinogona kukupa simba. Inenge hafu yekoriyori yako inofanira kuuya kubva kumakrohydrates, inenge 30 muzana kubva kumafuta uye anenge 20 muzana kubva puroteni.
Ndinoziva nyanzvi dzakasiyana-siyana dzinyanzvi dzinopikisana pamusoro pezvikamu izvi, uye iwe unogona kuwana iwe unofarira kudya kunoderera mumafuta kana kuti kuderera mu carbs , asi zvisinei, unoda zvose macronutrients matatu.
Zvokudya Zvakapfuma Zvinowedzera Majiro Eko
Chengetedza izvo zvakanyanyisa kukosha mupfungwa nekugadzirira zvese zvekudya zvako uye zvinopedza kudya. Zvakakodzera, vose vanofanira kuva nehuwandu hweprotheni, yakaoma makhahydrates , nemafuta. Zvichiri nani, sarudza zvokudya zvakakwana, kana kudya kwechinguva kudarika pane zvokudya zvakagadziriswa uye zvigadzirwa zvine shuga yakawedzerwa. A
Tanga neprotein yakachena, uwedzere chibereko kana yemiriwo (kana kupfuura imwe), zviyo zvose uye chimwe chinhu chine mafuta mashoma. Semuenzaniso, kudya kwekudya kunogona kuva chikamu chegorosi yose yezviyo neanotani uye bhanana. Chigunwe nebhanana zvinopa mahydrohydrates akaoma iwe unoda simba, pamwe chete nefiber, uye peanut butter inowedzera mapuroteni uye mamwe mafuta ane utano.
Kwemapakati emangwanani-masikati, sarudza pachena chiGiriki yogurt uye wedzera michero yakachena nemiti.
Zvokudya zvinogona kuva slackwich yeTurkey nechesi pane chingwa chegorosi chakakwana nesadhi kune rumwe rutivi. Kwekudya kwemanheru, farai safarini filet nevhu rakasvibirira uye asperagus.
Ona muenzaniso? Zvokudya zvega nega kana zvekudya zvinokonzerwa nemakinehydrate, mamwe mapuroteni, uye mafuta mashoma uye anosanganisira imwe kana kupfuura michero kana miriwo.
Ita Maererano Nezvokudya Nguva
Iwe unogona kuwana kuti kudya zvokudya zvako panguva dzakafanana zuva rega rega kunobatsira kuti urambe uine utano hwakanaka uye unzwe uwedzerwa simba nokuti hauna kuwana nzara.
Tsvaga muenzaniso wekudya wezuva nezuva unoshanda kwauri. Vamwe vanhu vanoda zvokudya zvitatu zvakakura pazuva, asi zvimwe zvokudya zvitatu zviduku uye zviduku zviviri kana zvitatu zvinoshandisa zviri nani kwauri. Uye zvokudya zvako hazvidi kuti zvose zvive zvakakura. Zvichida iwe unofarira kudya kwekudya kwemanheru uye kudya kwemanheru, kana kuti iwe unofanana nechingwa chiduku chamangwanani, pakati pemangwanani emangwanani, uye kudya kwemasikati makuru uye kwemazuva mashoma. Asi chero zviyero zvekudya kana kudya nzira yaunosarudza, iva nechokwadi chekugara mukati mezuva rega rega ramori .
Iva Nehanya neKaffeine Nedoro
Iwe unonzwa sokuti iwe unoda kutanga zuva rega rega nehavha yakakura ye caffeine here? Kubva pane nhamba yekutengesa kafivha ini ndinotya nemazuva ose, ndingati izvi zvinowanzoitika. Asi kuti yakawanda sei caffeine yakanaka? Iwe unofanirwa kusiya mapeji ako emangwanani (kana maviri) here?
Kana. Imwe kana mapikombe emukofi akanaka, asi kana uri kunwa kudarika izvozvo, ingava nguva yekucheka, kunyanya kana caffeine ichikuita jittery uye inogumbura. Shandura kune tei yega, iyo ine caffeine shoma kupfuura ikhofi, kana kunwa kariyaine-isina mishonga yemasera masikati nemanheru.
Cherechedza kunwa kwako doro kana uchigara uchinwa zvinwiwa zvevanhu vakuru. Chimwe chinwiwa chinogona kunge chakanaka, asi kunyange zvidhakwa zvishoma zvinogona kukanganisa kurara, uye zvechokwadi, kunwa doro rakawandisa kunotungamirira kune hangover uye zvinotyisa, mangwanani.
Sources:
Gropper SS, Smith JL, Groff JL. "Kuvandudza Kudya uye Manetabolism." Shanduro yechitanhatu. Belmont, CA. Wadsworth Publishing Company, 2013.
National Institute on Alcohol Abuse and Alcoholism. "Kurara, Kurara, uye Kushandisa Doro." http://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm.
Smolin LA, Grosvenor, MB. "Zvokudya zvinovaka muviri: Sayenzi uye Applications." Dhidhiro yechitatu. Wiley Publishing Company, 2013.
United States Dhipatimendi Rezvekurima uye United States Dhipatimendi Rezve Utano neHuman Services. "Dietary Guidelines for Americans, 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines.