Nzira Yokuva Nayo Yakanyanya Simba
Vanhu vazhinji vanotenda kuti zvose hazvina kana kana pane zvekudhakwa nekurema. Izvi zvinodaro nokuti doro pachayo iine calori-dense-kune 7 makorikiti pa gramu yewaini, zvichiita kuti ive yakawanda kupfuura calbs uye protein (iyo imwe neimwe ine 4 makorikiti negamu). Uye kana iwe uchienda kune frogftail, semargarita, piña colada, kana chero chero chinwiwa chinogadzirwa neshuga syrups, mixers, uye / kana liqueurs, unogona kunge uchideredza mazana matatu kusvika ku400 makori ... kana kupfuura!
Ndiyo yakawanda yemakoriji okushandisa pane chimwe chinhu chisinganyatsogutsa chido chako; kutsvakurudza kunoratidza kuti mvura yekoriori haigoni kukuza iwe sezvokudya zviri kuita. Saka, mushure mekunyoroka pasi iyo 300-calorie mudslide, iwe unogona kunge uchiri kunzwa uine nzara. Yikes!
Uye kune chikwata chechitatu: Kunwa kunowedzera kukanganisa. Iwe unoziva kuti zvakaoma zvakadini kudarika mbatya dzezamu kana kufamba nemapapiro aya mushure mekunge wave nekadya (kana maviri).
Asi pane mashoko akanaka: Ndinofara kutaura kuti iwe unogona kunakidzwa nekunwa doro-kunyange apo uri kuedza kudzikisa pasi. Icho chinonyengera ndechokuti shandisa smart. Shandisa mazano aya kuti unakidzwe newaunofarira zvinodhaka usingaiti.
Ita bite pamberi pewaini yako. Iva nehombodo isati yasvika . Zvokudya zvishoma mumimba mako zvinogona kubatsira kubvisa zvinodhaka zvinokonzerwa nedoro.
Sarudza slimmest sips. Sarudza hodha yakaderera-cal. A 5-ounce girasi rewaini (chichena kana kuti tsvuku) kana champagne ine 120 makori.
Kana ucheke waini yako yakachena ne seltzer kuti uite waini spritzer kwema70 calori. Bheri iri rine zana zana chete (iyo inokuchengetedza inenge 50 makorikiti pamusoro pemafuro akagara). Tambo yevodka yakavhenganiswa neklabhu soda uye kuputika kwecranberry juice inowedzera anenge zana makori. Chengetedza zviri nyore kuchengeta zvishoma.
Tora kunwa. Mushure mekunakidzwa nekodha, shandisa musina kudhakwa, koroori-isina soro, sekiki soda neyimu musati maziva kana mune imwe. Ichakubatsira iwe kuderedza kutsika kwewaini yako yekudhakwa uye nechinwiwa chinotyisa mumaoko, unogona kunzwa uchinakidzwa. Uye kana iwe uri kubata, sununguka kurova iwe pachako.
Toast to your health. Mwoyo-kudzivirirwa kunobatanidzwa newaini imwe inwiwa yevakadzi kana maviri kune varume. Kunwa doro kunogona kuderedza dambudziko rako rehutano hwehutano uye kuvhara njodzi yekufa kubva muropa remwoyo. Inogonawo kukurudzira yako yakanaka (HDL) cholesterol.
Zvisinei, yechipiri girasi (kana chechitatu, yevarume) inogona kukanganisa izvi zvakanaka. Uye cherechedza kuti doro rakaratidzwa zvakare kuwedzera ngozi kune mamwe marudzi ekenza. Kana iwe uri pangozi yekenza yemazamu, taura nachiremba wako.
Uyewo, maererano nepepanhau reAmerican Association Association, Circulation , kudhakwa kwakanyanyisa doro kwakaratidzwa kuderedza dambudziko rekudzidzira chirwere cheshuga chechipiri nechiyero chema30 muzana kana ichienzaniswa nevasingabviri kana vanonwa doro. Izvo zvichitaurirwa, kana iwe usati uchinwa ikozvino, handisi kukurudzira kuti utange kuderedza dambudziko rako rechirwere cheshuga.
Uye kana iwe uchitova nechirwere cheshuga, taura nachiremba wako nezvekuchengeteka kwako kuti udye doro.
Deredza zvipo zvako. Zvakare, kunamatira kune imwe-muganhu wekumwa kwevakadzi, zvinwiwa zviviri zvevarume, hazvingobatsiri kuchengetedza makoriro ari pasi pekutonga, asi zvinokubvumirawo kukohwa hutano hwakanaka hwandinotaura pamusoro apa. Zvimwe zviri pachena HASI zviri nani kana zvasvika pakudhayisa, sezvo kunwa zvakanyanya kunogona kuwedzera kungozi yako yepamusoro yeupemha yepamusoro, kukwirira kwe-triglycerides, uye kunyange osteoporosis.
Kunyanya, doro rakawanda rinogona kukanganisa kurara. Iwe unogona kukwanisa kudonha nyore nyore mushure mekugogodza kumashure zvishomanana, asi apo doro reyoro rinodonha, vanhu vazhinji vanowanzosimuka uye vanonetseka kuti vadzokezve kurara.
Splurge selectively. Kana iwe uchizoenda kwechipiri girazi (kana chechitatu, kuvarume), ita izvozvo chete pamikana dzinokosha kana kuti mabhodhoro ayo akanaka kwazvo kuti arege kuramba.
Ne Joy Bauer, MS, RDN, CDN, Utano uye Nyanzvi Ongororo yeNBC's Today Ratidza uye nheyo yeNourish Snacks. Bhuku raJoy razvino rakabva kuna Junk Food kusvika kune Joy Joy Food .