Shandisa Chirongwa cheMuchato Wezvokudya zveZvamwe Chero Chinokosha
Iwe une kechiitiko chakakosha pamakarani ako kana iwe uchida kutarisa zvakanakisisa here? Pasinei nokuti unoronga kufamba munzira, enda kune chimwe chinhu chakanakisisa, kana kuti uende kuchikoro chako chekusekondari, chikwata chekudya chichakubatsira iwe kusvika pachinangwa chako. Iyi chirongwa chekudya kwechato chichakubatsira iwe kudzikisa pasi uye kutarisa kunakidza pazuva rako guru.
Chii Chiri Chikafu Chiroora?
Chirongwa chako chekudya chichato chakanyatsorongwa kuti chikubatsire kunyorova pasi uye kugara wakasimba pane imwe nguva inonakidza asi inonetsa muupenyu hwako.
Iyi haisi nguva yaunofanira kushandisa fad kudya, zvirongwa zvekugadzirisa nokukurumidza kana zvidzidzo zvinotenderwa. Pane kudaro, sangana nezvinodiwa zvako zvezuva nezuva nezvezvokudya zvakachena: michero mitsva, miriwo mitsva, nyama yakatsvuka, mukaka wakaderera-mafuta, mbeu yose uye mafuta mashoma ane utano.
Kutevera Chirongwa Chekudya Kwemwanasikana unofanirwa:
- dzivisa zvokudya zvakagadzirwa (izvo zvinosanganisira zvinenge zvose zvinouya muhomwe kana bhokisi).
- kudzivirira kana kubvisa zvokudya zvine shuga yakawedzerwa .
- svetuka zvinonwiwa zvinotapira kana zvinogadzirwa zvakanaka .
- rega kuwedzera kwemakhahydrates akaita sechingwa chena kana jeri jena.
- inwa mvura zhinji.
- kurega kana kubvisa doro (pasi pe7 servings pavhiki).
Unoda nzira iri nyore yokunamatira pane chirongwa? Shandisa MyPlate Guide kubva kuA USDA. Icho chiri nyore uye inoshanda. Shingai imwe kopi yechipikisi chekudya kwemanheru uye shandisa iyo semutungamiri wenyu. Iwe unogonawo kushandisa zvishandiso zvinoshandiswa pane webhusaiti yavo kuti utungamirire zvisarudzo zvako zvekudya kana iwe usina chokwadi chekudya uye chii chaunofanira kudzivisa.
Nyanzvi dzakawanda dzehutano (kusanganisira ini!) Nyora iyi chirongwa chekudya chakachena uye chinovabatsira kuti vashande uye vakwanise munguva shoma.
Mazano Okunamatira kuMusiki Wekudya
- Ramba uri nyore! Ichi chirongwa chenguva pfupi saka hapana chikonzero chekugadzira nekugadzirwa kwakaoma uye zvisingambozivikanwi. Idya zvaunoziva uye zvinonyanya kukosha. Tora karoti, bhanana, maapuro kana majikiji kuitira kuti utye. Grill seafood kana Turkey burgers kudya. Idya mazai, mazai vemazai kana mukaka wakare-mafuta kwekudya chamangwanani. Paunenge uchinge uchienda kumapfekete ekugadzira uye kugadzirisa, isa chikafu chinonaka chechingwa muhomwe yako kuitira kuti iwe usaedzwa kuti uende kunotsvaga kudya.
- Ngwarira makamori. Kana iwe ukanyatsodya kudya chete pane chirongwa chakachena chokudya, iwe haufaniri kuverenga maoriri kuti uone kuti uri kudya nhamba yakarurama yeiori. Iwe unotanga kushamisika kuti zviyero zvakadini zvekubvisa iwe paunobvisa tsvina yakachena, kuwedzerwa shuga uye doro kubva pane kudya kwako. Asi kuti uve nechokwadi, chengetedza bhuku rekudya mukati mevhiki rako rokutanga kuti uve nechokwadi chokuti uri kudya chiyero chakanaka .
- Gadzirai kudya kwenyu neMusika Wekurovedza Mazuva kuti zvive nani. Chirongwa chekuita basa chinokubatsira kuti udzikise zvishoma uye utaure munzvimbo dzose dzakarurama. Inopawo nguva yekuzorora yakakwana kuitira kuti usapfuuridza panguva iyi inokosha.
- Ronga zuva rekutanga. Tora rimwe zuva vhiki imwe neimwe uye gadzirira kudya kwose kusati kwavapo kwevhiki. Zadza snack baggies nemiriwo. Mold anowedzera lean turkey burgers kana chicken patties kuti grill. Itai mazai akaoma . Iva nechokwadi chokuti une mabhodhoro emvura akagadzirira kubata. Shandisai firiji yenyu nemichero kuitira nguva apo zino rinotapira rinoputika.
- Urarame zvishoma . Iwe hausi kuwana zuva rekubiridzira, asi iwe unogona kuva nechimwe chekudya chekudya . Zvirongwa zvakawanda zvekudya zvakakurumbira zvinobvumira zuva renhema kana maviri. Kune chirongwa chenguva refu chinonzwisisika. Asi sezvo chinangwa chako chiri kwenguva pfupi, chengetedza unyanzvi hwako huri pane kudya kumwe chete.
Makomborero eDhiri rekudya Diar
Zvechokwadi, rubatsiro rukuru rwekuenda kune chikwata chemwenga ndechokuti iwe unokwanisa kukwanisa kuora uremu hwezuva rako remachato. Uye ndicho chinangwa chikuru, chakanaka? Asi kune mamwe mazano anobatsirawo zvakare.
- Radiant skin, misumari, vhudzi. Paunowedzera michero yakanaka uye miviri yezvokudya zvako, unopa michina inokosha yeganda rakagwinya, bvudzi rinotaridzika uye muviri wakanaka. Zvechokwadi, iwe unogona kuregeredza mishonga iyi uye enda pakurumidza kugadzirisa fad kudya , asi ndiani anoda kutarisa gaunt uye akajeka mumifananidzo yavo yemuchato? Kudya kwakakwana kuchakubatsira kutarisa luscious pazuva rako guru.
- Hapana kukakavara, kusanyanya kudzvinyirira. Kana ukasarudza kuenda pamusi wekurumidza, chirongwa cheS smoothie plan , kana kugadzirisa nguva pfupi seurongwa hweKaty Perry kana chirongwa chemauto , uchazoshandisa zuva rako kutenga zvokudya zvisingadikanwi, zvikamu zvekuenzanisa uye kubhadhara nguva yako pakati pezvokudya zviduku zvinokusiya uine nzara. Nechirongwa ichi, unodya zvokudya zvakawanda. Uye kana iwe uchiyeuka kutengesa chete muchikamu chezvibereko, dairy aisi kana kuti nyama / yezvokudya zvegungwa, kutengesa zvekudya kunofanirwa kunge kusinganzwisisiki .
- Utano hwenguva refu. Chii chinonzi sexier kupfuura mwenga akanaka? Mucheche ane hutano hwakanaka uye akakodzera, anofara achangobva kuroorwa. Mushure mekunge makanamatira kune chirongwa chenyu chokuchenesa kwevhiki dzinoverengeka musati muchata, iwe ungangoona kuti urongwa hwaunogona kunamatira kune hupenyu. Kana zvisina kudaro, zorora chirongwa ichi zvishoma kubvumira chirongwa che 80/20 chekudya zvakanaka uye hutano.
Zuva rako remachato richave rimwe remazuva anokosha muupenyu hwako. Usatora njodzi nemagadziro emakoronga emagetsi kana zvidimbu zvakanyanya-calori. Shandisai mwenga kudya kuti mudye zvakanaka, ramba uine utano uye famba pasi parutivi neine chivimbo, chiedza chinopenya.