Iwe unonzwa sokuti iwe wakanyanya kudeteka here? Kana zvakadaro, iwe unoda kuwedzera yako caloric kudya kana uchida kuwedzera uremu. Izvozvo zvinoratidzika zviri nyore, asi kwete kana iwe wakabatikana zvokuti usadya, iwe unongova wakangoita zvishoma, kana uine hutano hunoita kuti uwedzere kudya kwako.
Zvakadini Nekudya Chido Chokurudzira Kuwana kuwanda?
Vanachiremba vanogona kupa mishonga inobatsira kuvandudza kudya. Dzinosanganisira mamwe anti-depressants, steroid mishonga, uye zvinodhaka zvine chokuita nembanje. Iyi mishonga inogona kubatsira asi iwe unoda kushanda nachiremba wako kuti uone zvakakunakira iwe. Kune zvinhu zvakasiyana-siyana zvekudya izvo zvinoti ndezvokudya zvinosimudzira asi hazviita seine humwe humwe uchapupu hwekusimudzira izvo zvinodaro. Zvisinei, zinc inowedzera zvinogona kubatsira kana iwe une zinc inoshaya. Zvakare, ndicho chinhu chaunofanira kuona chiremba wako pamusoro.
Stock Up paHutano Hwehuwandu-Kuwana Zvokudya
Kana iwe usina zvakawanda zvekudya, iwe unogona kunge uchiita zviri nani kana iwe uchinge uchingobata zvidya zviduku mukati mezuva. Kana iri nguva yakadaro pamwe zvichida iwe unoda kuwedzera hukuru hwezvokudya iwe watotanga kudya. Hazvina mhosva kana iwe uchidya kudya kwakanyanya kana kuwedzera ukuru hwezvokudya zvaunowanzodya, izvo zviri kwauri, asi usapinda mujecha rekudya. Sarudza uremu-kuwana zvokudya izvo zvose simba-dense uye mishonga-dense. Unoda mamwe mazano? Tarisa mazano aya 11 ari nyore achakubatsira kuti uremerwe.
1 - Ivai nechikamu chechimwe chezvimwe zviyo zvegorosi neyeji yepeanut at breakfast
Imwe nzira yekuwedzera yako makoriro ndeyokuwedzera ukuru hwezvokudya zvako. Tanga nekudya kwekudya kwemazuva ano uye ugove nechikamu chiduku kana zviviri zvegorosi yakakwana-yepanate butter . Mbeu dzose dzakakosha kuti fiber yavo uye peanut butter is calorie-dense uye yakakura mumafuta uye mapuroteni.
2 - Wedzera Zvimwe Cheese kune Omelet - uye Shandisai Eki Yakanyanya
Omelets inowanzoitwa nemazai maviri kana matatu, imwe chezi uye zvakasiyana-siyana zvezvimwe zvinoshandiswa, naizvozvo ivo vatova nesimba-dense. Wedzera mamwe makoriyori uchishandisa zvishoma chezi uye imwe mazai mu omelet yako. Asi chengetedza nzvimbo yevggies dzakanaka sepinashi, pepper, uye anyanisi, kana zvichida mamwe mushroom uye tomato.
3 - Shandisai Apple uye Mushumire Nechunja Chekudya
Vanhu vakawanda havawani zvibereko zvakakwana nemiriwo , uye kunyange zvazvo vazhinji vavo vari pasi mumakorikori, hamudi kuvasiya. Saka simbisa nguva yako-yakawanda yekoriyori nekusunganidza mamwe maamondi, peanut kana katehew mafuta pamaapuro. Iyo inonaka inonakidza, uye iwe uchawana zvakawanda zvezvibereko pamwe chete nemakori ako.
4 - Wedzera Sauces Sauces kuGreen Veggies
Amai vako vakakuudza kuti udye veggies yako, uye akanga akanyatsokwana. Miti yakasvibirira uye yakajeka inotapira mavitamini, mineral, uye fiber. Asi, ivo vanodererawo mumakori. Ita kuti simba rako riwedzere kuwedzerwa nekuwedzera cheese kana cheese sauce kune zvidimbu zvako zvemavara zvemavara.
5 - Wedzera Nhukwe Dzakasikwa, Oats, Zvibereko uye Uchi kuJogurt
Heino imwe yemafungiro edu anodikanwa. Tanga neketi yakanaka yeguroti yeGreek uye uwedzere chikamu chinopa ruzha rwewarnuts, maarmonds kana pecans, pamwe namafuta uye michero yako yaunoda yakaoma. Ita pamusoro payo ne spoonful yeuchi, uye iwe unenge wakanakisisa uye unopa utano hwakanaka kana kuti dessert. Iyo yogurt ine ushamwari mabhakitiriya anobatsira kuchengetedza maruva ako ane utano uye nutswe ane mafuta anobatsira uye unowedzera makoriro aunoda.
6 - Pamusoro pePatate Dzako neCream Cream
Mbatatisi iri pamativi ekusimudza, saka iyo inowanikwa zvakanaka makori. Amp up the calories nekuwedzera muchero wakasviba. Mbatata inotora rap yakaipa nokuti yakakwirira mumakhahydrates, asi muviri wako unoshandisa carbs ye simba uye mbatata yakazara mavitamini, mineral, uye fiber . Seroti yakasviba inowedzera kabisiyumu pamwe chete nemamwe makori. Iwe unogonawo kuwedzera makorikiti ne cheese kana girafu.
7 - Takura Bhuku reMutambo Mutambo weKudya Yakanaka
Mutambo musanganisi isanganiswa yemarimu, mbeu, zviyo nemichero yakaomeswa. Iwe unogona kutenga nzira yekutsvaga muzvitoro zvekudya kana kuzviita iwe pachako. Chaizvoizvo, iwe unogona kuwedzera mamwe mashoma makoriri nekuwedzera chokoti chips. Chengetedza nzira yako kusanganiswa muhomwe yeplastiki kana mudziyo uye uitakure nayo, saka une chimwe chinhu chingaita kuti uwedzere zuva rose.
8 - Unogona kuwedzera mapuroteni ako intake (uye makorikiti) nemaProteine Bars
Mapuroteni mabhandi akafanana nekufamba musanganiswa asi zvishoma zvishoma. Iwe unogona kuita mapuroteni ako kana kutenga chero nhamba yezvipfigiro mune chero mabhizimisi kana nzvimbo yekutengesa. Chengetedza Nutrition Facts label kuti uone kuti mangani emakoriri aunowana pakushanda.
9 - Idya Zvikurusa Zvikamu zveStarsy Vezvimedu zvakadai sePatate uye Sweet Corn
Chibage chinotapira uye mbatatisi zvose zviri mishonga ine utano, uye inowedzerawo kune rumwe rutivi rutsanga, saka ivo vanowedzerawo mumakirori kupfuura mavggies. Saka, apo iwe usingadi kurasa paBrussels, zvinokura, broccoli, uye kare, unogona kunzwa wakasununguka kutakudza mbatatisi uye chibage chinotapira. Sweet mbatatisi dzakanaka zvakare.
10 - Inwa Mushonga Wese, 100-muzana Michero kana Veji Yemaji
Iwe unoda kunwa zvimwe zvinwiwa zuva rese. Sugary sodas inogona kuedza, uye pavanenge vakakwirira mumakorikori, havana chavamwe chikafu-kuchenjera. Sarudza mukaka wose kana michero nemidyiro yemiriwo kuwedzera kuwandu hwemazuva ose emavitamini nemaminerari.
11 - Sarudza Creamed Soups Pamusoro Pemisuka Yakachena
Creamed soups yakareba mumakoriri kupfuura zvakajeka broth-based soups. Bhabhi rakakura remucheka wakagadzirwa uye chimedu chinopisa chakanaka chinogona kuita hune simba-dense kudya. Chengetedza mishonga yako yakagwinya noutano nekusarudza kamuki ye broccoli, kamu ya mushroom kana mhando dzakadaro dzemusi.
> Sources:
> Vanhu R, Nichols, W. "Tinofanira Kushandisa Zvokudya Zvokuvadza Zvokudya Zvisina Kurapa Varwere Vakwegura Here?" J Fam Pract. 2007 September; 56 (9): 761-762
> Pisano M, > Hilas > O. "Kuvhiringidzika kweZinc uye Kushushikana muVakuru Vakuru: Kuongorora kweMabhuku." Ongorora Pharm. 2016 May; 31 (5): 267-70.
> Yunivhesiti yeNew Mexico Comprehensive Cancer Center. "Kushaya Appetite / Kutya Zvakakwana Nguva Yepakutanga (Kutanga Zvokutanga)."