Kudya nekurasikirwa nekurema hakusi kunakidza, uye hakuna maitiro maitiro mashoma - iwe unoda kudya zvishoma. Zvinogona kuva zvinotyisa, uye kufambira mberi kunonoka. Iwe unganzwa uchitorerwa pasina iwe unofarira high-calorie goodies.
Weight Loss Strategies
Iwe unofanirwa kudya zvokudya zvishomanana kana kuti uwedzere kushanda. Zviri nani asi, ita zvose. Kurovedza muviri kuchakubatsira kuti uremerwe uremu uye uvandudze hutano hwako.
Iwe haufaniri kuita chinhu chakanaka, ingobuda kunze kweawa yekufamba mazuva mashanu vhiki imwe neimwe. Kana iwe unogona kusarudza kuwanda kwekureruka kudzidziswa kana kudzidzira zvidzidzo kune rimwe boka rehutano . Ingosarudza izvo zvinoshanda kukuchengetedza.
Ngatidzokerei kune kudya kwenyu. Kuchengeta zvido zvako zvekudya zvakakosha zvinoita kuti zvive chinhu chinokosha muupenyu hwako. Chokutanga, unofanirwa kuziva kuti vangani makorikiti ekutora mazuva ese. Shandisa koriori calculator kuti ikubatsire kuona izvi. Iwe uchada kudya mazana emakirori kupfuura iwe iye zvino uri kudya zuva rega rega kuti uremerwe uremu, asi ndapota usaenda pasi pe 1,200 koriori pazuva pasina kutaura nachiremba wako.
Iwe unofanirwa kuchengetedza mapeji ako aunotora (uye makoriro aunopisa panguva yekurovedza muviri). Shandisa diary yezvokudya kuti uchengetedze yezvokudya zvose zvaunodya.
Sarudza Utano Hwakanaka
Pane zvakawanda zvekudya kudarika kungochera makori . Iwe unofanirwa kudya zvokudya zvinovaka muviri uye nemari yakaenzana kuitira kuti uwane makamuhahydrates akakwana, mapuroteni nemafuta, pamwe nemuzana mavitamini, mineral, uye fiber apo uchidzivisa mafuta akawandisa akawandisa, trans-mafuta, akawedzera shuga, uye sodium .
Nzira yakanakisisa yekuita izvi ndeyekugadzirira kudya kwako mberi kwenguva, zuva rimwe nerimwe.
Iwe unofanirwa kunzwisisa kuti unodya zvakadini zvokudya zvauri kunyanya kudya. Vakawanda vedu tinowanzoona kuderera kwezvokudya zvatinodya masikati, saka zvakanakisisa kuenzanisa zvipfeko zvako zvose, zvisati zvaitika kusvikira iwe uine unyanzvi mukufungidzira hukuru hwemazana nemaziso.
Itai mari yekicheni yejikisi uye shandisai makiritsi nemapuni uye mugoyera zvose.
Ita chirongwa chekudya
Saka zvokudya zvipi zvinopinda muurongwa hwako hwekudya? Iva neruzivo neCollectionMyPlate.gov kuti uzive kuti mangani emapoka ezvokudya akasiyana aunoda. Chinangwa che:
- Zvikamu zvishanu kusvika kune gumi zvezviyo zvezviyo (hafu yenguva yako inofanira kunge yakazara zviyo ).
- Zviratidzo zviviri kana zvitatu zvinoshandiswa zvekudya kana zvekudya zvakakwirira mu calcium .
- Chimwechete kana maviri zvinoshandiswa zveprotheni zvakadai sedyama, mazai, huku, hove kana maruva.
- Zvishanu kusvika kunepfumbamwe zvezvibereko nemiriwo zuva rimwe nerimwe.
Deredzai mari yakawanda yemafuta, sodium, uye shuga inowanikwa mumakodhi, kuvekorora, uye sauces.
Edza kuzadza hurongwa hwako hwezuva nezuva hwekudya nehupenyu hwakasiyana-siyana hwehutano uye nzvimbo yekubvisa kuitira chiduku chiduku kuitira kuti uzonzwa usisina kudziviswa. Yeuka kuti kunwa makoriri anoverengerawo.
Ita zvirongwa zvako zvekudya kwemazuva mashomanana nenguva kuitira kuti iwe uende kuchitoro uye utenge zvese zvekudya zvaunoda. Kuronga kudya kunogona kukubatsira kuchengetedza mari yekudya kana iwe uchibvisa kusagadzikana kutenga kubva kunzvimbo yekudya.
Heanoi muenzaniso weurongwa hwekudya kwezuva rimwe. Inopa anenge 1,800 makorikori kwezuva rose, ane zvakawanda zvefiber uye zvinovaka muviri. Kana uchida kuchenesa mamwe makoriyori, unogona kusiya girasi rewaini, chokoti yakafa, uchi, mayonnaise, mafuta uye vhiniga yokugadzira, uye bhotela kuti ichengetedze anenge 450 makorikori.
Iwe unogonawo kutarisa koriori yakaderedzwa yemhando yako yaunofarira uye yakashongedzwa uye kushandiswa kwekusagadzikana kwezvokudya zvinokonzera kutapira zino rako rinotapira.
Izvo zvausingadi kuita ndezvokudzvora pamichero ine hutano, miriwo, uye zviyo zvakakwana nokuti zvinotakurwa nezvinhu zvine utano uye fiber.
Breakfast breakfast
- Nhatu-yechina yekapu oatmeal
- Rimwe hupuni hweuchi
- Rimwe hafu yekombe isina mukaka wemafuta
- Chikamu chechina chepu blueberries
- Maji matanhatu eunces orange
- Imwe kapu kofi yakasviba
Mid-Morning Snack
- Mumwe apuro
- Maarimondi gumi nemaviri
- Inopenya mvura nemononi
Kudya
- Sandwich ine matatu maunun tuna, slice yakasvibirira tomato, imwe yepuniki ye mayonnaise uye lettuce pazvimedu zviviri chingwa chose chegorosi
- Imwe kapu yakavhenganiswa nevana karoti
- Kunopisa mvura kana kudya kunwa zvinwiwa
Afternoon Snack
- Imwe kapu yemafuta kwete yega yogurt
- Chikamu chechina chekombe chinokanganisa zviyo zvese zvezviyo
- Rimwe hupuni hweuchi
Kudya
- Saladi nekombe imwe yakasvibiswa sipinashi, imwe-ounce cheddar cheese, imwe hafu cup cherry tomato uye imwe mafuta yepuniki nevhiniga yekugadzira
- Imwe matatu-ounce steak
- Imwe hafu mukate mbatata yakashambadza pamwe chete neti pat butter
- Imwe kapu yehairi yebhinzi
- Mafuta mana ewaini tsvuku
Evening Snack
- Chokoti imwechete nehafu yenguva tsvuku
Chirongwa ichi chekudya chinoratidzika sechingaita kuti iwe unzwe wakagutsikana zuva rose here? Kana zvisina kudaro, iwe unogona kuchinja chirongwa chako chekudya kuti uise zvimwe zvekudya-zvakanyanyisa , zvishoma-koriori zvekudya semashizha emavara uye mashizha. Kana chirongwa chako chekudya chichiita kuti unzwe uine nzara zuva rega rega, zvichida uri kutema makori ako zvakare zvakanyanya.
Yeuka kuti zvakanaka kuti uremerwe uremu zvishoma nezvishoma.
Iva nechokwadi chekuti iwe uzvibvumira nzvimbo yekubata imwe zuva rose (anenge zana makoriyori) uye iwe unogona kuedza neunotapira hwekugadzira kuti uchengetedze zvido zvekushuga .
Inwa mvura yakawanda. Girazi guru remvura rine zero makorikori, uye iwe unogona kuifukidza nekachero yemonimu kana yeimu, kana kusarudza mvura inopenya kana iwe uchida fizz.