Mazuva manomwe ezvokudya zvine utano
Kuronga mishonga yezuva nezuva hakusi nyore chero nguva imwechete yekudya nehokudya zvine mapuroteni, fiber, yakaoma makhahydrates uye zvishoma zvamafuta.
Hezvino izvo zvaunoda kuziva pamusoro pekudya imwe neimwe.
- Kudya kudya mangwanani kuchakubatsira kutanga zuva rako uine simba rakawanda. Usaparadza kudya kwako kwekudya nemafuta akakwirira uye yakakwirira-koriori. Sarudza mapuroteni uye fiber pakudya kwako, uye inguva yakanaka yekudya michero itsva.
- Rimwe remangwanani-mambakwedza rinoshandiswa zvachose. Kana iwe uchidya kudya kwekudya kwakakura, iwe unganzwa uchinzwa uine nzara kusvikira masikati. Zvisinei, kana iwe unonzwa uchinzwa nzara uye kwemazuva achiri kwemaawa maviri kana matatu kubva kure, chiedza chemadekwana emangwanani chinokurwisa chichakukanda iwe pasina kuwedzera yakawanda yemakori.
- Kudya kazhinji kunowanikwa chinhu chaunodya kubasa kana kuchikoro, saka inguva yakakura kutakura sandwich kana zvasara iwe unogona kupisa uye kupisa. Kana, kana iwe uchitenga kudya kwako kwemasikati, sarudza mushonga wakachena wakachena kana mushonga weganda veggie.
- Rimwe pakati masikati masikati inonaka uye inosarudzawo. Chengetera pasi mumakoriri uye udye zvakakwana kuti urege kunzwa uchinzwa nzara nokuti kudya kwemaawa mashomanana kure.
- Kudya nguva iyo zviri nyore kudarika-kudya, kunyanya kana usina kudya zvakawanda mukati mezuva, saka tarisa chikamu chako. Taura zvakapetwa ndiro yako mudivi mana. Chikamu chechina ndechokuti nyama yako kana purotini inotora, chikamu chimwe chete chetashiya, uye yekumativi maviri ekupedzisira ndeyemiti ine michero uye yakajeka kana kuti saradhi.
- Chinhu chakaoma gorofuhydrate-rich-rich manheru gorosi inogona kukubatsira kurara asi usabatwa zvakanyanya, zvokudya zvakaoma kana zvikafu zvakakonzerwa nehutu hwakagadzirwa.
Svondo reMagariro Ezvokudya Zvokudya
Kudzidza mienzaniso mishomanana kunogona kuita kuti chinhu ichi chirongwa chekudya chive nyore, saka heino vhiki yakazara inokosha. Iwe haufaniri kutevera mazuva zvakarongeka; iwe unogona kusarudza chirongwa chipi nechipi chekudya, roka rimwe kana kudzokorora sezvaunoda.
Purogiramu yekudya yevhiki ino yakagadzirirwa munhu anoda zvinokwana 2,100 kusvika 2,200 makirogiramu zuva uye asina zvigadziro zvekudya. Iko chinangwa chenyu chezuva nezuva chinogona kusiyana. Dzidza zviri pasi apa, uye iwe unogona kuita tweaks pane chirongwa chekukodzera zvaunoda.
Zuva roga roga rinosanganisa kudya kwechitatu uye zvitatu zvinopisa uye zvine utano hwakanaka hwezvakabhaidhirati, mafuta, uye mapuroteni. Iwe uchawanawo fiber yakawanda kubva mumunda wose, michero, miriwo, uye legumes.
Purogiramu imwe neimwe inosanganisira zvokudya zvitatu uye zvitatu zvinotyisa kuitira kuti ugare uchinetseka zuva rose. Mamwe mazuva anotosanganisira girazi rewaini kana waini. Inzwa wakasununguka kuwedzera mamwe mvura, kofi kana herbal chai kune rimwe zuva, asi ramba uchifunga kuti kuwedzera kamu kana shuga kunowedzera makoriyori.
Zvakanaka kuparadzanisa zvinhu zvakadai semiti, asi ramba uchigadzira mbatya mupfungwa - kushandura chikafu chinokonzerwa nehuku yakakodzwa zvakanaka, asi kuchinjeka nekoko-fried steak hakuzoshandisi nokuti kushanduka kunochinja mafuta, carb uye sodium inotora-uye makori.
Pakupedzisira, iwe unogona kugadzirisa koriori yako yekugadzirira nekubvisa zvinonaka kana uchida kuora muviri kana kudya kudya kukuru kana uchida kuwedzera.
Zuva Rimwe
Urongwa hwemazuva ano hwekudya huine anenge 2 250 makorikori, uye 55 muzana yeiyo makorikiti anobva kumakrohydrates, 20 muzana mafuta, uye 25 muzana kubva puroteni.
Iyo inewo anenge 34 gramu fiber.
Breakfast breakfast
- Rimwe remazambiringa
- Mazai maviri akachekwa (kana akaomeswa muchitsiko chisina tsvimbo)
- Zvimedu zviviri zvakasara zviyo zvegorosi pamwe chete neti patiti imwe neimwe
- Rimwe kapu mukaka wakaora-mafuta
- Imwe kapu kofi yakasviba kana herbal tea
(Macronutrients: anenge 555 makorikori ane 27 gramu mapuroteni, 63 gm carbohydrates, uye 23 gramu mafuta)
Snack
- Rimwe bhanana
- Imwe kapu yega yogurt nemashizha maviri euchi
- Girazi remvura
(Macronutrients: 360 makorikiti, 14 gramu mapuroteni, 78 gm carbohydrates, 1 gramu mafuta )
Kudya
- Chikamu chekuku (chikamu che-6-ounce), chakabikwa kana chakaviriswa (kwete chingwa kana chakabikwa)
- Gadzira jindu rakakura nevarato uye onion nekombe imwe croutons, yakagadzirwa nemafuta epuniki uye vhiniga (kana kuti saladhi yakagadzika )
- Girazi remvura
(Macronutrients: 425 makori, 44 gramu mapuroteni, 37 gm makrohydrates, 9 gramu mafuta)
Snack
- Rimwe kapu karoti zvimedu
- Nhatu yepuniki hummus
- Rimwe hafu yepita chingwa
- Girasi yemvura kana herbal tea
(Macronutrients: 157 makorikiti, 6 gramu mapuroteni, 25 gramu-carbohydrates, 5 gramu mafuta)
Kudya
- Imwe kapu inotengesa broccoli
- Imwe kapu yeridha yakasvibirira
- Halibut (chikamu zvina-ounce)
- Munda wemizambiringa mudiki uye imwe kapu masipinashi mashizha, tomato, uye anyanisi akave nemafuta maviri epunikioni uye vhiniga kana saladhi kupfeka
- Rimwe girasi rewaini yakachena (nguva dzose kana dealcoholized )
- Inopenya mvura nemononi kana slice selice
(646 makorikiti, 42 gramu mapuroteni, 77 gm makrohydrates, 8 gramu mafuta)
Snack
- Imwe kapu yeblueberries
- Mipuni miviri yakaputirwa kamuri (chaiyo zvinhu-zviputire iwe pachako kana kutenga mune chinga)
- Girazi remvura
(Anenge zana makorikori, 1 gram protein, 22 gm carbohydrates, 2 gramu mafuta)
Zuva repiri
Kana iwe ukadya iyi yose yemenyu, unowana anenge 2 150 makori, uye 51 muzana yemakoriya anouya kubva kumakhahydrates, 21 muzana kubva kumafuta, uye 28 kubva muprotein. Chirongwa chekudya chine 30 gramu fiber.
Breakfast breakfast
- Chimwe chega gorosi muChinese muffin uye mafuraji maviri epepanut butter
- One orange
- Girazi yakakura (12 ounces) isina mukaka wamafuta
- Imwe kapu kofi yakasviba kana herbal tea
(Macronutrients: anenge 521 makorikiti ane 27 gramu mapuroteni, 69 gm makrohydrates, uye 18 gramu mafuta)
Snack
- Mafuta maviri oatmeal namazambiringa akaomeswa
- Girazi remvura, teji inopisa kana kofi yakasviba
(Macronutrients: 130 makorikiti, 2 gramu mapuroteni, 21 gramu makrohydrates, 1 gramu mafuta)
Kudya
- A turkey sandwich (mafura matanhatu ehutu nyama yehutu, slice yakakura yemarata, lettuce yemavara uye masayadhi pazvikamu zviviri zvechingwa chakazara chegorosi
- Rimwe kapu pasi-sodium yemiriwo yemuviri
- Girazi remvura
(Macronutrients: 437 makorikiti, 59 gramu mapuroteni, 37 gm carbohydrates, 6 gramu mafuta)
Snack
- Rimwe kapu (anenge 30) mazambiringa
- Girasi yemvura kana herbal tea
(Macronutrients: 60 makoriori, 0,6 gramu mapuroteni, 12 gramu-carbohydrates, 0 gramu mafuta)
Kudya
- Five-ounce sirloin steak
- Imwe kapu yakazadza mbatata
- Rimwe kapu yakabika sipinashi
- Imwe kapu yehairi yebhinzi
- Imwe girasi yakabikwa (nguva dzose, lite kana isiri-doro)
- Inopenya mvura nemononi kana slice selice
(671 makorikori, 44 gramu mapuroteni, 63 gramu makrohydrates, 18 gramu mafuta)
Snack
- Zvimedu zviviri zvechingwa zvegorosi nemashizha maviri ejamu (chero zvakasiyana-siyana zvezvibereko)
- Rimwe kapu isina mukaka wakakora
- Girazi remvura
(Inenge 337 makorikiti, 14 gramu mapuroteni, 66 gm carbohydrates, 3 gramu mafuta)
Zuva rechitatu
Kudya kwemazuva ano kune anenge 2 260 makorikori, uye 55 muzana yeiyo makorikiti anouya kubva kumakrohydrates, 20 muzana kubva kumafuta, uye 25 kubva muprotein. Inayo ine 50 gramu fiber.
Breakfast breakfast
- Mumwe wepakati bran bran muffin
- Imwe inoshandiswa kutengesa kudya kwechingwa
- One orange
- Rimwe kapu isina mukaka wakakora
- Imwe kapu kofi yakasviba kana herbal tea
(Macronutrients: anenge 543 makoriki ane 26 gramu mapuroteni, 84 gm carbohydrates, uye 15 gm fat)
Snack
- Imwe mutsara
- Rimwe kapu yakasvibisa mukaka we soy
- Girazi remvura, teji inopisa kana kofi yakasviba
(Macronutrients: 171 makorikiti, 6 gramu mapuroteni, 34 gm carbohydrates, 2 gramu mafuta)
Kudya
- Low sodium chicken noodle soup ine vatanhatu vanokonzera saltine
- Mumwe ari pakati pomapuro
- Mvura
(Macronutrients: 329 makorikiti, 8 gramu mapuroteni, 38 gm carbohydrates, 17 gramu mafuta)
Snack
- Mumwe apuro
- Rimwe slice Swiss cheese
- Inopenya mvura nemononi kana slice selice
(Macronutrients: 151 makorikiti, 5 gramu mapuroteni, 21 gm carbohydrates, 6 gramu mafuta)
Kudya
- Eight-ounce inoshumira nyama yehutu yehutu
- Rimwe kapu yakabika nyemba
- Rimwe kapu yakabika karoti
- Rimwe kapu yakabika kare
- Rimwe girasi rewaini
(784 makorikiti, 84 gramu mapuroteni, 76 gramu ehydrohydrates, 3 gramu mafuta)
Snack
- Imwe mukombe we yogurt yakasviba
- Rimwe kapu yakachena raspberries
(Inenge 285 makorikori, 7 gramu mapuroteni, 52 gm carbohydrates, 7 gramu mafuta)
Zuva rechina
Pakupera kwemazuva ano, iwe uchadya anenge 2 230 makorikori, ne 54 kubva muzana yea makorikiti anouya kubva kumakrohydrates, 24 kubva pamafuta, uye 22 muzana kubva puroteni. Iwe uchatorawo anenge magiramu makumi maviri nemaviri.
Breakfast breakfast
- Imwe kapu yakazara gorosi inoputika nekombe imwe isina mukaka uye imwe shuga yekashupu
- Rimwe bhanana
- Chimwe chiduku chechigunwe chegorosi chizere nehupuni imwe peanut butter
- Imwe kapu kofi yakasviba kana herbal tea
(Macronutrients: anenge 557 makorikiti ane 18 gramu mapuroteni, 102 gm carbohydrates, uye 12 gramu mafuta)
Snack
- Imwe mukombe mazambiringa uye imwe tangerine
- Girazi remvura, teji inopisa kana kofi yakasviba
(Macronutrients: 106 makorikiti, 1 gram protein, 27 gm makrohydrates, 1 gramu mafuta)
Kudya
- Tine kuvhara nefurawa yegorosi tortilla, hafu imwe inogona mvura-yakazara tuna (yakanatswa), imwe yepunikoyi mayonnaise, lettuce, uye marinari marundi
- Imwe yakatswa avocado
- Rimwe kapu isina mukaka wakakora
(Macronutrients: 419 makorikiti, 27 gramu protein, 37 gramu makhydidhi, 19 gramu mafuta)
Snack
- Rimwe kapu kottage cheese (1-percent mafuta)
- Chimwe chidimbu chitsva chinopinha
- Four graham crackers
- Inopenya mvura nemononi kana slice selice
(Macronutrients: 323 makorikiti, 29 gramu mapuroteni, 38 gramu makrohydrates, 5 gramu mafuta)
Kudya
- One serving lasagna
- Munda muduku muhodhi pamwe nematato uye anyanisi akave newapu yepuniki yakagadzirwa
- Rimwe kapu isina mukaka wakakora
(585 makorikiti, 34 gramu protein, 61 gm carbohydrates, 23 gramu mafuta)
Snack
- Mumwe apuro
- Rimwe kapu isina mukaka wakakora
(Inenge 158 makorikiti, 9 magamu mapuroteni, 31 gm carbohydrates, 1 gramu mafuta)
Zuva reCishanu
Ichi chirongwa chokudya chinonaka chinosanganisira zvokudya zvitatu uye zvitatu zvinodya uye zvinenge 2 250 makorikori, pamwe ne 53 muzana yeiyo makorikiti anobva kumakrohydrates, 25 muzana kubva kumafuta, uye 21 muzana kubva puroteni. Uye yakawanda fiber-kupfuura 40 gramu.
Breakfast breakfast
- Chimwe chidimbu chechiFrench chechipembenene pamwe chete nepunikion maple syrup
- Imwe yakatsvaira kana yakasungwa mazai
- Rimwe kushumira bhakoni
- Imwe yekombe yejinisi yemuchero
- Imwe kapu kofi yakasviba kana herbal tea
(Macronutrients: anenge 449 makorikiti ane 16 gramu mapuroteni, 57 magamu ekakodhi, uye 18 gramu mafuta)
Snack
- Imwe kapu yakanyura karoti
- Imwe kapu holiflower zvidimbu
- Mipuni miviri yakashambadzirwa kupfeka
- Girazi remvura, teji inopisa kana kofi yakasviba
(Macronutrients: 223 makorikiti, 4 gramu mapuroteni, 18 gm carbohydrates, 16 gramu mafuta)
Kudya
- Veggie burger pane bhinzi rose bhinzi
- Imwe kapu yekumusoro (kana imwe imwe yakaoma) nyemba
- Rimwe kapu isina mukaka wakakora
(Macronutrients: 542 makorikiti, 38 gramu mapuroteni, 85 gm carbohydrates, 8 gramu mafuta)
Snack
- Mumwe apuro
- Imwe pita ine mafuraji maviri aripo hummus
- Inopenya mvura nemononi kana slice selice
(Macronutrients: 202 makorikiti, 5 gramu mapuroteni, 41 gm makrohydrates, 4 gramu mafuta)
Kudya
- Imwe tsvina yakawanda
- Imwe kapu yehairi yebhinzi
- Imwe kapu yeridha yakasvibirira
- Imwe jindu remuzinga wehadhi ine mahwendefa maviri emashizha ekupfeka
- Rimwe girazi rebiya
- Inopenya mvura nemononi kana slice selice
(634 makorikiti, 27 gramu mapuroteni, 78 gmm carbohydrates, 13 gramu mafuta)
Snack
- Imwe kapu kottage cheese
- Rimwe peach peach
(Inenge 201 calories, 29 gramu protein, 16 gm carbohydrates, 2 gramu mafuta)
Zuva Ritanhatu
Zvokudya zvemazuva ano uye zvinotapira zvinokwana 2 200 makori, uye 55 muzana yemakoriya anouya kubva kumakhahydrates, 19 muzana kubva kumafuta, uye 26 kubva muprotein. Iwe uchatorawo anenge 31 gramu fiber.
Breakfast breakfast
- Imwe imwe kapu yegorosi inokwidza nemaspuni maviri shuga uye imwe kapu isina mukaka wamafuta
- Rimwe bhanana
- Rimwe dhi rakaoma
- Imwe kapu kofi yakasviba kana herbal tea
(Macronutrients: anenge 401 makoriyamu ane 18 gramu mapuroteni, 72 gramu makhahydrates, uye 6 gramu mafuta)
Snack
- Imwe kapu yega yogurt neuchi imwechete yepuniki, imwe hafu mukombe weblueberries, uye imwe yepuniki yemarondi
- Girazi remvura, teji inopisa kana kofi yakasviba
(Macronutrients: 302 makorikiti, 15 gramu protini, 46 gramu makrohydrates, 8 gramu mafuta)
Kudya
- Imwe kapu yakazara gorosi pasta nehafu yehafu kapu pasta muto
- Pakati pejasi saladhi pamwe nematato uye anyanisi uye mapeji maviri epajiji yakagadzirwa
- Girazi remvura
(Macronutrients: 413 makorikiti, 11 gramu mapuroteni, 67 gm carbohydrates, 12 gramu mafuta)
Snack
- Imwe nehafu yenguva kottage cheese
- Rimwe peach peach
- Girazi remvura
(Macronutrients: 303 makorikiti, 43 gramu mapuroteni, 23 gramu makrohydrates, 4 gramu mafuta)
Kudya
- Ichina nehafu haunce inoshumira yenguruve yakavhara
- Munda muduku muhodhi pamwe nematato uye anyanisi akavharwa nemafuta maviri epunikioni uye vhiniga (kana kupfeka saradi)
- Imwe mbatata kaduku yakabikwa
- Imwe kapu yakashambidzika
- Rimwe girasi waini (nguva dzose kana dealcoholized)
- Inopenya mvura nemononi kana slice selice
(500 makorikori, 46 gramu mapuroteni, 35 gramu-carbohydrates, 10 gramu mafuta)
Snack
- Five graham crackers
- Rimwe kapu isina mukaka wakakora
- Imwe kapu yemaswisi
(Inenge 279 makorikori, 10 gramu mapuroteni, 50 gramu makhahydrates, 3 gramu mafuta)
Zuva rechinomwe
Nhasi mhuka ine ma 2 200 makoriro, ne 54 kubva mazana emakorikori anouya kubva kumakhahydrates, 22 muzana kubva kumafuta, uye 24 kubva muprotein. Kunewo 46 gramu fiber.
Breakfast breakfast
- Imwe kapu yakabika oatmeal nehafu yenguva yepu blueberries, hafu imwe mukombe isina mukaka wemafuta, uye imwe yepunikoni
- Zvidimbu zviviri zvinyuchi turkey
- Imwe mukombe usina mukaka wakakora kuti unwe
- Imwe kapu kofi yakasviba kana herbal tea
(Macronutrients: anenge 442 makoriki ane 26 gramu mapuroteni, 59 gm carbohydrates, uye 14 gramu mafuta)
Snack
- Imwe kapu yega yogurt neuchi imwechete yepuniki, imwe hafu yekasi strawberries, uye mapepa maviri emapuipi emarimondi
- Girazi remvura, teji inopisa kana kofi yakasviba
(Macronutrients: 343 makorikiti, 17 gramu mapuroteni, 41 gm carbohydrates, 13 gramu mafuta)
Kudya
- Six-ounce yakabikwa nyama yehuku
- Gadzira jindu guru saladhi pamwe nematisi uye anyanisi uye mapeji maviri emashizha ekugarisa
- Rimwe rakabikwa mbatata
- Rimwe gorosi rose regorosi.
- Girazi remvura
(Macronutrients: 498 makoriro, 47 gramu mapuroteni, 63 gm carbohydrates, 6 gramu mafuta)
Snack
- Imwe kapu yakajeka broccoli florets
- Imwe kapu yakasvibiswa saroti karoti
- Zvipukisi zviviri veggie dip kana saladi kupfeka
- Rimwe peach peach
- Girazi remvura
(Macronutrients: 112 makorikiti, 3 gramu mapuroteni, 25 gm carbohydrates, 1 gramu mafuta)
Kudya
- Tatu-ounce inoshandiswa yakagadzirwa kana yakabikwa salmon
- Rimwe hafu mukombe nyemba nyemba
- Rimwe kapu Swiss chard
- Imwe kapu yeridha yakasvibirira
- Chimwe chega gorosi yegorosi yemabiko nekafu yebhotela
- Inopenya mvura nemononi kana slice selice
(671 makorikiti, 38 gramu mapuroteni, 91 gramu makrohydrates, 19 gramu mafuta)
Snack
- Rimwe Orange
(Inenge 62 makorikori, 1 gram protein, 15 gm carbohydrates, 0 gramu mafuta)
Shoko Rinobva
Kuronga kudya kunovaka muviri hakusi kwakaoma asi kana usati wambojaira, kuronga kunogona kutora zvishoma. Mienzaniso yatakapiwa inofanira kukupa kutanga kwekutanga.
Usanzwa uora mwoyo kana iwe usinganamati pane chirongwa sezvazvakataurwa-zvakanaka kuti uite kusiyana kwakaenderana nemararamiro ako uye zvido zvako. Ingoita zvose zvaunogona kuti uise sarudzo dzakanaka muzuva rako-miriwo, michero, maonda maprotanete, nyemba uye michero, uye zviyo zvakakwana nguva dzose zvinowanikwa zvakanaka.