Zvokudya Zvokudya Zvokudya uye Zvinwiwa Nutrition Facts
Zvokudya zvinokonzera ndezvishoma zvezvokudya zvaunodya pakudya nguva dzose. Zvinogona kuva zvakanaka kwauri kana ukasarudza kudya zvinovaka muviri uye ugare mukati memari yako yezuva rega rega, kana izvo zvinonaka zvinogona kupedza kudya kwako kwakanaka kunze kwemvura apo iwe unodya kudya zvisina kudya uye kutakura pamakori.
Batsiro reNyoka
Panzvimbo pokuisa pfungwa pazvinhu zvakaipa zvinogona kuitika kana iwe uchidya chingwa, ngatitangei nezvinhu zvakanaka zvinogona kuitika kana iwe uchidya kudya:
- Ikoko inopedza utano inogona kupa mishonga inokosha. Chikamu chiduku chezvibereko chitsva uye zvishoma zvitsva zvinokupa zvakawanda zve vitamini C, maminera, nemafuta ane utano.
- Kusarudza hove yakakwirira mumapurotini uye fiber, zvakadai sevhisi shomanana yezviyo uye peanut butter, inogona kuita kuti iwe ugare wakanzwa kwenguva yakazara, saka haudyi kudya paunotevera kudya.
- Zvokudya zvinokonzerwa nekudyara zvakadai sevaviri veggies kana majikiji zvicharamba zvichipa zvakare mamwe antioxidants anogona kunge ane utano hwakanaka.
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Chinhu chinonyanya kukosha pamusoro pekucheka ndiko kutarisa koriori yako. Nzvimbo dzakawanda dzakachengetwa dzakanaka hazvikwanisi zvakanyanya mumakirori kuitira kuti ugone kudya zvishoma kana uine kunzwa uine nzara. Zvisinei, kunyange humwe hutano hwakanaka hwakakosha mumakirori, saka iwe unoda kutarisa zvikamu zvako. Nuts, mbeu, avocado, uye kunyange bhanana, zvose zvinodyiwa zvine utano zvisinganyanyi kuwedzera mumakori.
Chiyero chechikamu chinotonyanya kukosha kana iwe ukasarudza kudya pane chimwe chinhu chisina utano sekiki kana bar candy. Zvakanaka kuzvibata iye zvino, uye kana iwe uchiramba uchibata zviduku, haungatakudzi matanho akawanda.
Utano Hwakanaka Hutsva
Iko pfungwa yakanaka yekugadzirira kudya kwako nguva isati yasvika, kunyanya kubasa kwekudya . Nenzira iyo iwe uchange uine hutano hwakanaka hwakagadzirirwa, uye iwe haufaniri kutora pfungwa dzisinganzwisisiki mune zvakanyanya kushandiswa zvisina kudya zvekudya zvawakawana mune vending machine.
Chimwe chinhu chinodhakwa chinofanira kuve chakakosha, sekudya kukuru, saka ine mapurotheni, makhahydrates, nemafuta ane utano. Zvechokwadi, makorikori ane hanyawo, asi hapana imwe chete yakawanda yemakori. Izvo zvose zvinoenderana nehuori hwezuva nezuva rebhaori uye uwandu hwezvokudya zvako zvekugara uye kuti ingani yakawanda inodya iwe unodya. Iwe unogona kunge uine chinangwa chekudya zvinotapira kuti uve kubva pa100 kusvika ku300 makoriro imwe neimwe. Edza zvimwe zvezvibatanidza zvine utano:
- 1/2 mukombe plain Greek yogurt ne 1/2 mukombe mabriji uye teaspoon yeuchi
- 1 kapu karoti tsvimbo uye 1 kana 2 mapupa hummus
- 1 peari itsva uye 8 kusvika ku10 amamondi
- 4 kusvika ku 5 matanda ewaini nemapuniki 1 kusvika ku 2 peanut butter
- 4 kusvika ku 5 zvipuka zvezviyo zvizere ne 1 1/2 ounce cheddar cheese
- 1 slice yezvokudya zvezviyo zvakakwana, zvigunwe, ne 2 mashupuni imwe neimwe yealmond butter uye jira remazambiringa
- 1 hove yakabikwa uye girazi remisi isina mafuta
- 1 cup air-popped popcorn
- 1/2 mukombe mazambiringa uye 1 1/2 ounces Swiss cheese
Inokosha Nguva Here?
Zvinogona kuita musiyano kana iwe uchidya nyoka yako. Kana uri kugadzirira kuita basa, iwe unogona kudya kudya kwemanheru 20 kusvika kumaminitsi makumi matatu usati watanga kushandisa. Kana ukasarudza kurara zvokudya, zvino idya maminitsi anenge 30 kusvika makumi mana musati wambarara, zvichida chimwe chinhu chinowedzera mahydrohydrates uye puroteni shoma uye mafuta.
Kana zvisina kudaro, edza nguva nguva yako yezvokudya zvekudya kuitira kuti iwe uwane nzara, asi kwete kuti uine nzara iwe unodya kupfuura imwe inoshandiswa muhomwe yako.
Kufunga muNwaini
Zvinwiwa zvaunosarudza mukati mezuva zvinogona kuva nemigumisiro yakawanda pazuva rega rega koriori uye chibereko chekudya. Iwe zvechokwadi unoda huwandu hwehuwandu hwezuva nezuva, asi kana iwe usingateereri zvaunenge uchinwa, unogona kutakudza pamatoriki asina chinhu.
Zvakakodzera hydration zuva nezuva inokosha kuti utano hwako huvepo. Hazvinyatsotsananguri kuti mvura yakawanda sei yaunoda zuva rimwe nerimwe nokuti inogona kuchinja nehutachiona hwemaitiro, mamiriro okunze, kure uye hutano hwako huripo, asi mazano anowanikwa iye zvino anenge anenge masero makumi matatu nemashanu emvura yevakadzi uye 125 ounces emvura yevarume zuva rega rega.
Inenge 20 muzana yemvura iyo ichauya kubva pane zvokudya zvaunodya, asi vamwe vose vanobva kune zvinwiwa munonwa.
Yakakora Kupedza Zvokudya
Mvura ndiyo ingangodaro yakanakisa kusarudza sezvo isina makori. Mucheche kana kuti kwete-mukaka wakanaka isarudzo yakanaka nokuti inopa calcium yaunoda kumapfupa akasimba. Muchero uye jisi yemiriwo inogona kuva yakanaka, zvakare, asi iwe unoda kusarudza 100 muzana yemichero kana yemuriwo yemiriwo uye ramba uchitarira mairi makori. Muchero wezvibereko unogona kunge wakareba mumakoriyori se-sugary soft drinks.
Saka zvakadini nezvinwiwa zvinotapira? Iwe une zvisarudzo zvishoma apa. Nguva dzose zvinwiwa zvinotapira zvakasvibiswa nehuga kana kuti high fructose corn syrup iyo inowedzera zvakawanda zvekoriori asi kwete huwandu hwekudya. Zvokudya zvinonwiwa zvakaderera zvinenge zvakaderera mumakorikori kana kuti hazvina makirori kuitira kuti zvirege kukuvadza kudya kwako. Vamwe vanhu vanosarudza kusadya zvinotapira, asi unogona kuwana zvinonwiwa zvinotapira nemasikirwo ezvisikwa zvisiri zvekudya zvakadai se stevia.
Kofi uye tei inofanirwawo sechinwiwa. KANA nguva yausina kuwedzera mukaka, kamuki kana shuga, haufaniri kunetseka nezvekakori.
Uye kunyange kofi uye tiyi ine caffeine, ivo vachiri kupa mvura. Zvechokwadi, kana iwe uchiziva caffeine, unogona kuwana kofi ya decaf kana kushandura kumushonga wehavha.
Nzira Yokuwana Mamwe Mvura Muzuva Rako
Chimwe chidimbu chinowanzopiwa mazano ndekumwa mvura kana iwe uchinzwa nyota. Zvichida mutungamiri akanaka, asi sezvaunokura, unogona kurasikirwa nedzimwe nyota. Heano dzimwe nzira dzekuchengetedza mvura yako kupinda:
- Chengetedza mvura pedyo nemubhedha wako. Kana iwe ukamuka usiku, iwe unogona kutora mashoma sips.
- Takura bhodhoro remvura newe iwe paunofamba.
- Haafariri tambvu yemvura? Wedzera kupisa nekoriori-isina kuvhudza madonhwe kana zvimedu zvemuchero mutsva kana makango panzvimbo pokutora kunwa kunwiwa.
- Inwa girazi remvura musati wadya.
- Uyewo, inwa mvura usati waita maitiro, uye maminitsi mashanu kusvika kune gumi panguva yekushanda kwako.
Zvakadini Newaini?
Kushandisa doro kunogona kubatsira mune utano, asi hazviwedzere kumvura yako yezuva nezuva. Zvidzidzo zvinoratidza kuti kunwa kana maviri kunogona kubatsira neholesterol yako uye utano hwemwoyo, asi kunwa doro kunomutsa dambudziko rako rehutano hwehutano hwakawanda.
Kana iwe usati uchinwa panguva ino, hapana chikonzero cheutano hwokutanga. Kana iwe uchiita sewaini yako huru, usapfuura. Dzidza zvakawanda nezvehutano hwekudhakwa.
> Sources:
> Office of Disease Prevention and Health Promotion. "Dietary Guidelines for Americans 2015-2020."
> National Academy of Sciences, Engineering uye Medicine, Health and Medicine Division. "Dietary Reference Intakes: Mvura, Potassium, Sodium, Chloride, uye Sulfate." February 11, 2016.