Funga nezvezvokudya zvine utano zvinokuzadza uye kuvaka danda
Varume vanotarisana nematambudziko akasiyana-siyana pavanenge vachiedza kuderera. Imwe yezvinetso izvi ndeyekudya kwehupfu. Munzvimbo dzakawanda dzekutengesa uye dzimwe nzvimbo dzekugarisa, varume vanokurudzirwa kudya "vanhu" zvikamu zvezvokudya zvinofadza. Zvokudya zvikuru nemitumbi mizhinji zvinowanzopembererwa mumagazini evanhu uye zviratidzo zvepa terevhizheni. Kudya zvikamu zviduku zvechiedza, zvidheka zvinonaka zvinogona kuita kuti mukomana anzwe ... zvakanaka, kwete semurume.
Nzira Yokusarudza Kurasikirwa Kwemafuro Kwevanhu
Iyo yakanakisisa kuora kurasikirwa kwemajai evanhu ndeyekusarudzwa kunozadza chikafu chemurume, kuchengeta muviri wake urere uye musimba asiwo kumubatsira kuti anzwe akazara uye akagutsikana. Saka vakomana vanofanira kutarisa mapuroteni pavanenge vachitengesa kudya-ushamwari hwekudya.
"Chinhu chimwe chete chandinofunga nezvechinangwa chokurasikirwa muvarume ndechekuonda kweprotein," anodaro Jason Ewoldt, RDN, LD, utano hwezvakanaka muMayo Clinic Healthy Living Program. Anowedzera kuti haafaniri kutarisa pakuwedzera kweprotini kudya asi pakusarudza rudzi rwakanaka rweprotini. Anoti, "Vanhu vanowanzova nemishonga yakaonda kwazvo, saka zvinokosha kuchengetedza kudya kwakakwana kweamino acids kuchengetedza zvimedu zvishoma panguva imwechete kuwedzerwa manzwiro ekuzara."
Amino acids ndiwo mavharo eprotein. Zvisiri-zvinokosha amino acids, zvakadai seglycine nealanine, zvinogadzirwa nemuviri wako saka haufaniri kuvawana kubva pakudya.
Asi zvakakosha amino acids hazvibudiswi nemuviri. Zvokudya zvaunodya zvinofanira kupa awa amino acids kuti ave nehutano hwakanaka uye pakugadzirwa nekuchengetedza kwemaonda masimba.
Zvose mapuroteni ndeaya anopa zvose zvinodiwa amino acids. Nyama, hove, huku, uye marisi (zvakadai mazai, mukaka, kana yogurt) ndiwo mapuroteni akazara.
Soy, quinoa, chia mbeu, buckwheat, uye mbeu yeflakisi zvakare mienzaniso yeproteine yakakwana yezvokudya.
MaProtein anokwanisawo kugadziriswa neCPDAAS kana kuti mapuroteni digestibility anoruramiswa amino acid score . PCDAAS inotora amino acid zvigadziriswa uye inoenzanisa nezvimwe zvikonzero zvine chokuita nekudya. Casein, mazai, mukaka, whey, uye mapuroteni e-soy ane purogiramu yakakwirira ye 1.0. Zvimwe zvekudya zvinowanikwa pakurongwa zvinosanganisira nenyuchi (0.92), nyemba nyemba (0.75), uye marangi (0.52).
Asi kana iwe uri murume anoda kupera pasi, iwe ungasava nenguva yekutsvakurudza chikamu chePCDAAS chezvokudya zvose zvaunoona muchitoro chekudya. Pane kudaro, tarisa mazita ezvakakosha kukurasikirwa kwezvokudya zvevarume kuti vadye panguva yezvokudya uye zvakanakisisa kuyerwa kwezvokudya zvevarume kuti vadye. Iwe unogona kunyange kuisa chigadziro peji iyi uye kuitora newe kumusika.
Zvokudya Zvakakosha Zvinokuzadza Panguva Yokudya
Muhurukuro yechangobva kuitika pamusoro pekurehwa kwekureruka kwevarume, mafuta-kurasikirwa nyanzvi Tom Venuto uye Mukurusa Mukurumbira wepamu Pete Thomas vakati varume vanofanira kudzidza kubika kuderedza ure nekukurumidza . Kana iwe ukagona kudzidza kudzika kuvaka marefu asi kudya kwakagadzikana pane zvekudya zvinovaka muviri iwe unogona kunge wakagutsikana uye unotora mafuta muviri wako unoda kuoma uye wakasimba.
Saka ndezvipi zvekudya zvaunofanira kukanda mumotokari yako paresitoro? "Chinhu chimwe chete chandinoda kuratidza kana kutengesa kurema-kurasikirwa kudya kwekodzero kwaizove kuisa pfungwa pazvokudya zvose," anodaro Ewoldt. "Izvi zvinosanganisira zvokudya zvakadai semichero nemiriwo, maonda maprotestine, uye mafuta ane utano.Kutamira kune imwe nzvimbo yezvokudya zvinosvika, zvinoreva zvinomera zvakawanda (michero uye veggies) iyo inobatsira nekurasikirwa nekurema sezvo iri yakakwirira mu fiber nemvura asi yakadzika mumakoriyuta Ndinotarisawo kuchinja kubva kumafuta akawanda emaprotheni ekudya kune maonda emaprotini anoramba achizorora asi anoderedza huwandu hwekodori. "
Heano mamwe ematambudziko ekurasikirwa kwezvokudya zvevarume panguva yekudya:
- Lowfat Greek yogurt (tsvaga maronda ari muzasi mune shuga)
- Hove dzakadai salmon kana tan kuti inopa hupenyu-hutano-omega-3 fatty acids inozivikanwawo se "mafuta akanaka"
- Nyuchi dzinofanana nehuku kana hututi (reredza mafuta uye makoriyori pakusarudza marudzi asina ganda)
- Kuonda kwehupenyu hwakadai semafuta mignon kana flank steak
- Bison nemamwe mhuka yemhuka yakaoma asi inonaka
- Cottage cheese (chengetedza zvigadzirwa zve sodium paNutrition Facts label kana uri kutarisa munyu uchidya)
- Utano hwakanaka huri ( legumes ) hwakaita senyuchi nhema, chickpeas, nhesi dzemavara mavara, kana mapepa
- Mbeu dzose dzakadai sequinoa, bhari, ruvara rune ruvara, kana buckwheat
- Mirima yakaoma, mashizha ane mashizha anosanganisira kare, sipinashi, kana broccoli
- Muchero mutsva kugutsa zino rako rinotapira
Uye ndezvipi zvekudya zvaunofanira kudzivisa paunenge uchiedza kuderera pasi? Kurasikirwa kukuru kwekudya kwevarume kunogona kuva zvokudya zvinowanzoshandiswa pamusi wezuva pamutambo. Izvi ndezvokudya zvakazara nemuviri uye muviri wako unogona kunge uchida zvishoma. "Vanhu vanowedzera kudarika-kudya zvokudya zvakakosha mumafuta nemakhahydrates. Izvi zvinonyanya kuitika kana kudya kunze kwezvinhu zvakakora zvakadai seBurgers, Fries fries uye mapapiro enyama zvinowanzova kutarisira," anodaro Ewoldt.
Utano Hutsva Hwakakuzadza
Kungofanana nemhuka ipi neipi, munhu angangodaro ane nzara pakati pezvokudya. Asi zvokudya zvekudya zvinogona kushandura zviri nyore kuedza kwaunoisa muzvokudya zvine utano. Saka zvakakosha kuva semafungiro apo iwe unonyorera sezvauri iwe apo unoronga nekugadzirira kudya kunonwisa.
Zvinosuruvarisa, iyo nyoka yekutengesa mumusika wako wekune dzimwe nyika yakazara yezvokudya kuti urege. Izvo zvakare zvikafu zvaunoda kuti ude kudya. "Zvinoratidzika, pane zvakaitika kwandiri paHome Healthy Living Program, kuti varume vanowanzova nechido chekudya zvechikafu sechiputi kana chiFrench chikafu kana zvinonaka zvinonaka sekiki uye mashizha apo vari kuedza nomwoyo wose kuora muviri," anodaro Ewoldt.
Saka svetuka chikamu chezvokudya zvakagadzirwa uye chips peji uye uzadze nezvezvokudya zvakazara fiber. Fiber yakasvibiswa uye isiri yakasanganiswa inopa zvipo zvakasiyana zvakasiyana, asi zvose zviri zviviri zvichabatsira muviri wako kuti unzwe wakakwana kwenguva refu mushure mekudya. Paunenge usina nzara, iwe unowanzoita sarudzo dzakanaka dzekudya uye udya zvakakwana zvikamu zvemazana .
Heano mamwe emhando yakanakisisa yekurasikirwa kwekudya kwevarume vanotya:
- Mazai akaoma akabika
- Zvigadzirwa zveveggie veggie ne hummus kana mamwe mazai emhondi anopa mafuta ane utano
- Mvura yakaoma yeGuriti yeguriti uye majeki anokonzera michero (funga raspberries kana blueberries) yakazara nezviyo zvechia zvekuwedzera fiber uye chikafu
- Zvimwe mazai emakaka asina mafuta zvakadai semukaka wakaoma kana chokoti mukaka wekugadzirisa mushure mekuita basa (panzvimbo yekori yakakwirira kana kunwa zvinotapira zvemitambo)
- Low-calorie, mapuroteni akavhara zvimiso zvekudya zvemasikati kwemazuva anoshingaira paunenge uchienda
- Nutswe akadai samarmonds kana maBruzi Brazil anopa mafuta nemafuta
- Peanut butter pane zvipuka zvezviyo zvakakwana
- Turkey roll-ups (pasi-sodium turkey tambo dzakapoteredzwa zvakapoteredza nhete yakatsetseka ye-fat-cream cheese uye yakashata veggie tsvimbo)
Chinonyanya kukosha, inwa mvura kunenyota. Enda kune sodas yakaisvonaka yaunowana mukanyore marts. Nguva dzose colas uye mavara ane sodas azere shuga uye kunyange kudya-marudzi anowanzove ane caffeine uye zvinotapira zvinogadzirwa zvinogona kukanganisa kudya kwako.
Nzira Yokukwanisa Kuita Kurasikirwa Kurasikirwa Zvokudya zveMurume
Iwe unogona (uye unofanirwa) kudzidza kudzika kudya kwekurema kwemazivi kunovaka musimba uye kuwanda kweplate yako pasina kuwedzera masendimita kuuno wako. Kungowedzera utano hwakanaka kurasikirwa kwezvokudya kune ndiro yako hazvizokubatsiri kuti uremerwe uremu kunze kwekuti uchishandisa nzira yekubika yekugadzirira kuvagadzirira. Tarisa pane nzira idzi dzekubika kuitira kuti kudya kwako kuve kwakasimba:
- Grill. Kana iwe uchida steak rakanaka, iwe unogona kuzvichengetedza muzvokudya zvako kana iwe uchichidya pasina kuwedzera mamwe mafuta kana mafuta. Nzvimbo dzakawanda dzekucheka kwemombe dzakave dziine mafuta akakwana saka hapana chikonzero chekuwedzerazve. Uye kana iwe uri kunya nyama yakakonda, marinade iyo muvirumusi kana kunyura (pamwe chete shomanana) mafuta omuorivhi kuti uwedzere kudya kwako kwemafuta-ane utano hwakanaka. Uye yeuka kuti iwe unogona grill mumba kana kunze. Mumazuva echando echando, shandisa mari inotengeswa mukati-kati chepamusoro-grill kuti ugadzirire kudya kwako.
- Roast. Hapana chinokonzera kunaka kwakanaka kwemiriwo yakafanana nekucheka. Uye iyi ndeimwe yenzira dzakanakisisa dzokubika pakuwanikwa. Kungosvina miriwo semakroti, eonikisi, kana kuti kuBrussels kunomera uye kunyura nemafuta mashoma emuorivhi. Nyaya nemiriwo kana munyu uye pepper uye ugare muvheni pane anenge 400 degrees. Kunyorerawo inzira yakanakisisa yekugadzira nyama uye yegungwa.
- Poach. Vakawanda vanogadzira zvokudya vanofambisa zvigungwa kuti vawedzere kunatsa uye kuderedza kuwanda kwemafuta akawedzerwa aunoshandisa. Kuti usvike salmon , ingoita sechine inch kana yakadaro yemvura pane yako stovetop uye uise hove mumvura inodziya kubika.
- Sautée. Panzvimbo pokutsvaira zvokudya zvako zvaunofarira, wadii kuedza kudya uye sautée pane? Iyi nzira inokubvumira kushandisa mafuta mashoma uye uchiri kuwana rufaro iwe unofara apo iwe unobika nyama, hove kana veggies. Ichokwadi, iwe unogona kunyange sautée pasina mafuta uye ushandisa chicken kana mishonga yemichero pane. Ingova nechokwadi chekushandisa yakakwirira yepamusoro ye cookware kuitira kuti zvokudya zvako zvisinganamatira pani saka iwe hausi kuedzwa kushandisa mafuta akawanda uye mafuta.
Kana zvishuwo zvako zveFrench fries, pizza, uye burgers zvikawana zvakanakisisa kwauri, panewo kuderedzwa-koriori mapoka kune rimwe nerimwe ravanoda. Iwe unogona kudzidza kuita pizza ine utano kuburikidza swapping veggies nokuda kwemafuta ane mafuta uye cheeses. Bika bhitata zvinonaka zvakakunakira iwe kupfuura vedzinza dzavo uye ugozora hutete hutete huri panzvimbo yekuti uite imwe kubva kune imwe nyama yakawanda yemombe.
Pakupedzisira, rangarira kuti makorikori anonyanya kukosha kana achiuya pakurema. Iva nechokwadi chokuti uri kudya nhamba yakarurama yemakoriyori kuti upise muviri wako zvakanaka uye kuumba kukanganiswa kwekoriori kunoda kuderera.