Zvichida pane bar salad kana bhakona rekona, kuwana zvokudya zvakaderera-carb ndicho chinhu chikuru
Sekukoroji mutsva, pane zvakawanda zvezvitsva zvinonetsa, zvose zvakanaka uye zvakaipa. Kuita shamwari itsva, kurarama pasina vabereki vako kana dzimwe nhengo dzemhuri kwenguva yekutanga, kutarisa zviito zvinokuvadza uye kushamwaridzana nevezera rako, zvitsva zvedzidzo zvedzidzidzo, kunyange kutarisana nemumwe munhu anobva mumasaisai kwose kwose kana kurira mhere-mhere-kuchinja kunogona kukurira .
Nezvo zvinogona kuuya kutsika kudya, izvo, pamwe chete neimba yokudyira iyo inopa fried, sugary, uye yakakwirira-carb zvokudya mune zvikamu zvepamusoro, ndizvo zvinoendesa kune "mutsva 15." Iwe unogona kuzviwana iwe uchidya kune unozvinyaradza-kugadzirisa manzwiro akaoma, kana kunze kwekunetseka kana kushungurudzika.
Kwete izvozvo chete, asi izvi zvinodyiwa zvakare. Nokuda kwekupedzisira kwekudzidza kwemausiku, iwe ungazviwana iwe uchirova vending machine nekuda kwekudya. Mambakwedza, mabheji aya chinhu chakanaka kubata nzira yekirasi. Kune zviyo zvisina kukwana mukudya, uye ganda rekudya rinowanikwa kakawanda nemafinki uye makiki. Iyi carbs yakanatswa inogona kunyanya kuoma pauremu pamwero unotyisa.
Kunyanya paunenge uchiedza kutanga zvidzidzo zvitsva zvedzidzo, unogona kuwira nyore nyore muitiro wakaipa unogona kuva wakaoma kuchinja gare gare.
Kudzivisa The College Carb Trap
Iva nechokwadi chokuti pane nzira dzakawanda dzekudzivirira kuwedzera kuwanda mugore rokutanga rekoroji.
Kunze kwekurova nzvimbo ye fitness, imwe nzira inobatsira yekudzivisa mutsva 15 ndeyekuteerera kuwanda kwemakinhydrate iwe uri kudya. Idya-carb yakanyanya, kunyanya kana iwe usati uri mutambi, ndiyo nzira yekutakura pamapundi mapfupi. Kunyanya kusimbiswa kunotsika-carb kudya kunogona kuisa uremu mukutarisa.
Zvinosuruvarisa, kune zvivako zvekutsanya-mhanya pamakorojijiji.
Asi kunewo maitiro mazhinji akanaka, akadai semichero mitsva nemiriwo pamwe nekusarudzwa kwezvokudya zvishoma. Uyewo, kune chiitiko chekucheka zvokudya kusvika muzvikamu kuitira kuti ugone kusangana uye kufanana nekuda kwako.
Kufamba Imba Yokudyira
Saladi Bhari. Anenge mabiko ega ega anove nawo iye zvino, ane zvisarudzo zvakawanda. Gara kure nevatatari uye macaroni saladi, uye enda kune muraravhenu wemichero mitsva uye yakawanda yemasvini.
Mafuta akawanda asina mafuta uye asina mafuta anorega neshuga, kazhinji pamusoro pepuniki ye shuga muhupuni yose yekupfeka! Iwe unogona kukumbira mumwe wevanhu muimba yekutengesa kuti uwane ruzivo rwekugadzirwa kwemashuga ane shuga shoma . Kana, kunyange zviri nani, ingoshandisa mafuta emuorivhi nemononi kana vhiniga uye munyu uye pepper. Mamwe mafuta omuorivhi ane hutano mumoyo wako muhari yako chinhu chakanaka, nokuti kana uchicheka carbs iwe unoda kuwedzera mafuta ako achidya zvimwe.
Funga Fry Bars. Ichi ndicho chiitiko chinonyanya kufadza kune vadzidzi vari kutarisa marashi avo. Munzvimbo idzi, iwe unogona kusarudza mapuroteni nemiriwo zvaunoda kusanganisa. Mimwe cafeteriya inokubvumira kuti ugadzike zvokudya iwe pachako, asi mune vamwe vashandi vachakubika. Iyi nhamba yakaderera-yemaruva yemhando inogona kukubatsira kusarudza.
Pasita Bhari. Kana pasina hurumende-fry bar, pangave pane pasta, apo iwe unogona kusarudza chii chokuisa pasta. Mashoko akanaka ndeokuti, iwe unogona kusarudza kuva nezvinhu izvo pasina pasita! Kana, kana iwe usingakwanisi kutsungirira kufungidzira hupenyu husina pasita, bvunza zvishoma zvese gorosi pasta.
Mitemo Yakatanhatu Yenharaunda yeChikoro Kudya
Kana iwe uchitevera mirayiridzo iyi, iwe unogona kuderedza zvikuru kudya kwako kunonetsa. Zvechokwadi, kana iwe uri kutevera chirongwa chakashata-carb chirongwa chakadai seAatkins kana South Beach iwe unoda kutevera mitemo yegadziro iroro.
Tarisa pane zvidzidzo. P rotiini , miriwo , nemimwe michero inofanira kuva yezvokudya zvako.
Kana iwe ukava nechokwadi chokuti uri kuwana zvakakwana zvekudya izvi, zvichaita kuti zvive nyore kwazvo kudzivisa sundae bar.
Ita soda uye zvokudya zvekudya zvisingaiti, kwete mutemo. Desserts, candy, zvinotapira, mikate, mbatatisi, mupunga, pasta, uye zviyo zvinofanira kudyiwa zvishoma kana iwe uchida kudzivisa kuwedzera kuwanda. Chengetedza iyi pasi-carb yezvokudya piramidi kune mamwe rubatsiro.
Usatya mafuta. Nezvose zvakaderedzwa mafuta uye zvisina mafuta zvezvokudya zvakapararira nhasi, zvinogona kuva zvakaoma kuwana mishonga yakanaka yemafuta. Tsvaga zvokudya zvakadai sewacado , maorivhi namafuta omuorivhi, nuts, peanut butter, uye, hongu, kunyange bhotela. Sezvinonzi Dr. Richard Feinman, nyanzvi yekudya zvinovaka muviri uye biochemistry, anoti, "Izvo zvinokanganisa zvinokonzerwa namafuta zvakayerwa muhupo hwekakodhidhi yepamusoro. muhupo hweakadhaidhadhirasi. " Mune mamwe mazwi, kana iwe ukatarisa carbs yako, usanetseka nezvekudya mafuta akawanda.
Chengeta firiji duku yeimba yako. Firiji, pamwe chete neshoma shoma dzakasarudzwa zvakanaka, inogona kuva rubatsiro rwakakura mukugara kure nemapu uye pizza. Semuenzaniso, kana iwe uchichengeta musadhi uye imwe letisi mufriji yako unogona kuita tandi salad uye uuputire mu lettuce. Flax mbeu mbeu ndeimwe chikafu chikuru chokuchengeta mufriji yako. Isa imwe chip zip-lock chikwata uye uuye nayo kuresitorendi, kwaunogona kuwedzera kune saladhi. Kana kuwedzera kune yogurt yakajeka nemamwe marimu nemichero. Tarisa ichi chinyorwa chinyorwa chinyorwa chemashoko akawanda ezvokudya kuti ugare muimba yako.
Shandisa kicheni kana iripo. Kana uchikwanisa kugadzira zvokudya zvisinganzwisisiki zvakadai samazai akaomeswa kana pasi-carb pizza , unogona kuwedzera zvakanyanya zvokudya zvako sarudzo.
Ngwarira zvakanyanya nezvezvinwiwa, doro kana zvimwe. Inenge yose ye "utano" zvinwiwa zvinotengeswa mazuva ano zvine shuga yakawanda mukati mavo, saka verenga mavara zvakanyatsonaka. Uyewo, mazai ejairo e-sugary anozivikanwa mumazuva ano, saka kana iwe uri 21 uye uchienda kunharaunda yemunharaunda, ziva nechepasi-carb cocktails.
> Source
> Eatright.org. 8 Nzira dzekurova Mufrimanesi 15. January 20, 2015.