Kudya kudya kwakanaka, kwakanyatsonaka kunogona kukubatsira kuti ugare wakagadzikana uye kukupa simba rakawanda . Iwe unoda kudya kudya pamwe nenhamba yakarurama yekoriyori, zvakawanda zvezvokudya zvakanaka, uye zvakawanda zvakanyanya zvishoma zvezvokudya zvakashata kwauri.
Zvakanaka, izvo zvinoratidzika zvishoma zvishoma. Muzvokwadi, zvinotora basa shomanana kuti udye kudya kwakanaka, kwakaringana, saka ndichakufamba iwe kuburikidza nekuita.
Ndeapi Makorikori Aunoda?
Paavhareji, munhu mukuru achada kune imwe nzvimbo munharaunda ye 2,000 kusvika 2,500 makoriori pazuva kuti achengetedze kuwanda kwemazuva ano. Nhamba yekorijeni yaunoda inobva paukuru hwako hwepanyama, masimba mashoma, basa rekuita, makore, uye zvepabonde. Pane ma calorie tables uye calculators izvo zvingakubatsira kuti uenzanise zuva rako rega-calorie zvido. Asi chengetedza mupfungwa idzi izvi chaizvoizvo zvinofungidzirwa-sezvo iwe ungave uine kusiyana kwemasabetism ako, unogona kudikanwa zvimwe zvishomanana kana zvishomanana makoriki pane izvo zvinoratidzira zvinoratidza. Nokufamba kwenguva, iwe uchanzwisisa kugadzirisa yako yakawanda koriori inowedzera kana pasi nekucherechedza uremu hwako.
Chengeta Diary Diary
Kana uchida kuora muviri, uwedzere uremu, tarisa mafuta ako, mapuroteni, kana kuti sodium inodya, iwe uchava nenguva yakaoma kana ukashandisa diary yezvokudya. Iwe unogona kushandisa bhuku rekunyora, kana unogona kushandisa purogiramu ye-web-based diet, kuchengetedza nzira yako yekudya paIndaneti.
Tanga nekunyora pasi zvinhu zvose zvaunodya kwemazuva matatu kana mana usati watanga kudya, saka unogona kuona makirogiramu mangani ari kutopedza.
Tarisa kuti kune zvikafu zvekudya zvine utano zvaunodya iye zvino uye zvikafu zvekudya zvisina kunaka unosarudzawo.
Kana uchinge wanyatsonzwisisa kudya kwako kwezvino, iwe uchadzidza kuti ndezvipi zvekudya zvine utano zvaunoda kudya zvakawanda uye izvo zvaunoda kudya zvishoma.
Sarudza Zvokudya Zvakakodzera
Kana wakaziva kuti makireji akawanda aunoda, danho rako rinotevera nderokusarudza kudya izvo zvichapa mijenya yakawanda yezvakanaka pamakoriri aunotora.
Semuenzaniso, panguva yekudya, iwe unogona kusarudza zvokudya zvakagadzikana zvakadai sekapu yeblueberries kune anenge mashekeri makumi mashanu kana kuti madiki mashoma anokwana makori zana. Kunyange zvazvo kune mamiriyoni 15-makorikiti pakati pezviviri, bluberries vanoita sarudzo yakanakisisa yezvokudya zvine utano. I-blueberries izere nemavithamini, antioxidants, uye yakanyanya kuderera mumafuta. Iyo donut yakavezwa yakanyanyisa uye ine mafuta akawanda asina kunaka uye ushuga wekuita kwakadaro.
Heanoi mumwe muenzaniso: Funga nezvekusarudza hove dzekudya-kana maawa matanhatu earimoni kana shanu hove dzehove. Zvose salmon nehove dzinonamatira dzaizopa zvinenge zvakaenzana nenhamba imwechete yekoriori, asi salmon inenge iine sarudzo yakanaka nokuti iyo inowanzoita mapuroteni, B mavitamini, uye omega-3 anokosha mafuta akawanda, apo hove inonamatira ine mitoro zvemafuta asina kunaka uye sodium kubva pakudya.
Muzhinji, kudya kwakagadzikana zvikafu zvisingafukwi mumasese, zvisati zvabikwa muhupfuro, kwete zvakadzika-zvakabikwa, zvakanyatsonatswa, kana kushandiswa. Neizvi, tinoreva:
- Apuro ine utano; chimedu cheapuro chinenge chisina.
- Chidimbu chakaonda chewaini yakabikwa chiri nani kudarika nyama inobereka-yakabikwa.
- Turkey kana huchi yakaderera mumafuta akazara zvakanyanya kudarika nyama tsvuku.
- Zvose zviyo zvezviyo uye zviyo zvinopa zvipembenene zvakanyanya kupfuura chichena, chingwa chakacheneswa uye zviyo.
- Zvose zviyo zvinoshandiswa zviyo zvitsva zvekudya zvishoma-siyana zvinosarudzwa zviri nani kupfuura shuga inopisa zvokudya zvekudya zvekudya.
Kudya kudya kwakanaka, kwakaringana kunorevawo kudya zvokudya zvakasiyana-siyana. Sarudza zvokudya kubva kune imwe neimwe yezvikwata zvekudya kuti uve nechokwadi chokuti uri kuwana mishonga yose yaunoda. Uye sarudza zvokudya zvine utano, kwete zvokudya zvisina kuchena.
Kana iwe usina chokwadi nezvehutano hwezvokudya zvepakiti chero ipi zvayo, iva nechokwadi chekuverenga chikafu chikafu chezvokudya zvekudya kuti uchinje huwandu hwehutano hwehuwandu hwekoriyamu pakushanda.
Dairy uye Calcium Sources
Sarudza mairi maviri kana matatu mavhisi kubva kune dairy uye calcium boka zuva rega rega.
Kana iwe usingadi, kana kuti usingakwanisi kudya mishonga yemishonga, tsvaga miriwo yakasvibirira mashizha kana marichium-yakagadzirwa nemuchero wearangi uye zvimwe zvokudya.
- 1 mukombe wepasi-kana kuti kwete-mukaka wakaora
- 2 slices of cheese
- 1 cup ye yogurt
- 1/3 mukombe we shredded cheese
- 1 kapu yakagadzirwa sipinashi
- 1 kapu yakabikwa kana yakachena broccoli
Mbeu Yese uye Zviyo
IUnited States Dhipatimendi Rezvekurima inoratidzira kuti unodya kubva pa6 kusvika ku11 servings yezviyo uye zviyo zvezuva rimwe nerimwe, uye hafu yezvinyorwa izvi zvinofanira kuva kubva kumunda wose .
Mbeu dzose uye zviyo inzira dzakanakisisa dzekuwana fiber yakakwana mukudya kwako uye kuwedzera mavitamini nemajini.
- 1 slice yegorosi rose chingwa
- 1/2 mukombe rhino jisi
- 1/2 mukombe yakabikwa quinoa
- 1 mukombe wezviyo zviyo zviyo
- 1/2 kapu oatmeal
- 4 kana 5 zviyo zvinokwana zviyo
- 2 makapu air-popped popcorn
Zvimwe Zvibereko nemiriwo
Zvibereko nemiriwo zvinopa mavitamini akawanda, mineral, phytochemicals, uye fiber. Iwe unogona kunge unoda 2 kana 3 makapu, kana kupfuura, yemiriwo zuva , pamwe nezvibereko. Zvakaoma kufungidzira kuva nehutano pasina kudya mizhinji yezvibereko nemiriwo. Chibereko chakanaka nemiriwo anoshumira sarudzo dzinosanganisira:
- 1/2 mukombe wegorosi inotapira
- 1 chikamu chemuchero mutsva seapuro, peyari kana peach
- 1/2 cup cup cocktail
- 1/2 mukombe majirojhini samaswisiro kana raspberries
- 1/2 hafu mukombe webhinzi nyemba kana pinto nyemba
- 1 mbatata kaduku
- 1 mukombe webhinzi
- 1 mukombe we broccoli
MaProtein Anopa Utano
Iwe unogona kuwana nyore nyore puroteni yose yaunoda kubva kumiti yemichero yakadai sehairi dzakaoma uye marimu, asi vanhu vakawanda vanosarudza nyama, hove, uye mazai semaproteni avo makuru. Iwe unoda 2 kana 3 servings yeprotini zuva rega rega.
- 3 ounces akabikwa yean beefsteak
- 3 ounces of aan cooked pork chop
- Chimwe chiduku chiduku chakachengetwa chicken
- 6 ounces ehove yehove yakagadzirwa yakagadzirwa salmon kana tuna
- 1/2 mukombe wehhandi dzakaoma dzakadai sepineti mahesheni kana mavhisivhisi emvura
- 1 ounce yemarangi, anenge maarondi ane 25, 13 cashews kana 9 walnuts
Healthy Fats and Oils
Olive nemafuta eCanola mafuta akanaka. Ndizvo zvakaita omega-3 fatty acids inowanikwa muhove, walnuts, mbeu dzomuputi, mbeu yefrikisi, uye soy.
Mafuta ekutengesa akaipa uye anodya mafuta akawanda akazara -akafanana namafuta ari mutsvuku nyama-haana kukurudzirwa. Iwe haufaniri kuwedzera mamwe mafuta akawanda pane zvaunodya, ingoita kuti uwane zvokudya zvine utano nekugadzirira kusarudza, uye iwe uchaita zvakanaka chete.
- 1 ounce yemarangi, anenge maarondi ane 25, 13 cashews kana 9 walnuts
- 3 ounces ehove yehove yakabikwa yakagadzirwa salmon kana tuna
- 2 tablespoons emafuta omuorivhi ekubika kana kusanganiswa nevhiniga yehudhi yekupfeka
- 1 tablespoon yemafuta emuti wehadhi
- 1 teaspoon milled flax mbeu
- Mafuta eCanola okubika
- Olive mafuta ekubika
Zvisiri Kudya
Kunze kwekuti iwe uine humwe hutano (taura nachiremba wako), haufaniri kusiya chidimbu chimwechete che "zvakaipa foods." Ingoita kuti ugare uchinge uwedzere kudya kwemashuga, mafuta, sodium, uye makoriyori.
Chengetedza izvi zvekudya sezvinoitika pane imwe nguva:
- Kuwedzera kwehuga - shuga, mashizha, uye zvinotapira zvinotapira
- Mafuta akawandisa - junk foods, nyama yakakora, zvokudya zvakabikwa
- Kuwedzera kwekoriyori - kudya kwemashuga, massikisi ane simba, uye gravies
- Kuwedzera kweyerodi - zvokudya zvakawandisa zvakagadzirwa, zvokudya zvakagadzirwa kare, mishonga yakawanda yemakinini, nemiriwo
Carbohydrates, Fat, uye Protein Balance
Kudya kwakanaka kunofanira kuve kwakagadziriswa kwemahydrohydrates, mafuta, uye mapuroteni. IA USDA inoratidzira kuti unowana anenge 50 muzana yemakoriro ako kubva kumakrobhohydrates, 30 muzana kubva kumafuta uye 20 kubva muprotein.
Kana iwe uchidya zvose zvinokurudzirwa kushandiswa kweboka rega rega rezvokudya uye kwete kana kwete, unofanirwa kuwana mararamiro ako akakurudzirwa ezvokudya usingashandisi makoriki akawanda. Iwe unogonawo kushandisa mazana ekugovera uye kuronga kwekudya kuti uone kuti iwe unowana zviyero zvakakwana zvezvose.
Kutaura nezveChikamu ChemaZvi
Vanhu vazhinji vanotambura nekuparadzanisa chikamu . Zvinogona kuva zvakaoma kufungidzira kuti kukura kwekudya kupi zvako kwakakosha uye kana iwe usingagoni kudzora chikamu chako chemazana, pane mukanano wakanaka iwe uchadya zvakanyanya.
Verenga mavara uye shandisa kicheni chekicheni kana uine dambudziko nemashizha ekugoverwa kwezvokudya zvakaiswa mukati. Iva wakangwarira paunodya kunze kweresitorendi uye nekutengesa kofi. Yakawanda bhagel muchitoro chekofi inokwana 5 servings yechingwa uye imwe yepamusoro yezvokudya pakudya kwekutsanya kwekutsanya kunogona kuenzana nemakori ose aunoda kwezuva rese.
Pasinei nokuti iwe uri pamba kana muresitorendi, shandisa mazano aya ekuziva zvikamu zvezvikamu zvezvokudya zvine utano panguva dzekudya:
- 3 ounces of meat - Mumwe anoshumira anenge akaenzana nekambani yemakadhi.
- 1 mukombe wepasita - Imwe yekushumira inenge yakaenzana nehukuru hwebhande rakasimba rakavharwa.
- 2 tablespoons epeanut butter - Imwe yekushumira inenge yakaenzana nebhora reping-pong.
- 2 makapu emashizha mashizha mashizha - Mumwe ari kushanda anenge akaenzana nemavhiri maviri akavharwa.
- 2 ounces of cheese - Chimwe chekushandira chinenge chikafu chemasimba maviri.
- 1 kapu yemiriwo mimwe miriwo - Mumwe anoshandira inenge akaenzana nebasa re tennis.
Paunoshumira chikafu chako pahote, gura chidimbu mukati mekona mana. Chikamu chechina ndeyekushandira nyama kana mapuroteni. Chikamu chimwechete ndechekushandira kwema-carbhydrate yakasimba semasta, zviyo, chingwa, rizi, mbatata kana chibage. Hafu yekapu yakasara inofanira kuzadzikiswa nechezasi koriori mishonga, saladhi, kana michero.
Yeuka kuti mafuta, margarini, sauces, gravy, uye cheesy toppings kuwedzera makorikiti kune ndiro yako, saka shandisa izvo zvishoma. Zvichiri nani, shandisa maorivhi omuorivhi, jisi remonimu, miriwo, uye zvinonhuwira kuti uwedzere kunakidza kudya kwako.
Usatora Zvokudya
Kunyangwe iwe uchida kudya zvikurusa zvikurusa zvitatu pazuva kana zvitatu zvokudya zviduku uye zvishoma zvekudya, zvinogadzirisa tsika yekudya nguva dzose. Kudya zvokudya kunogona kuonekwa sechimiro chemaitiro ekurasikirwa, asi chinogona kupisa kana iwe uchinzwa uchifa nenzara mushure mezuva, zvichiita kuti usvike pane dzimwe makoriki kupfuura iwe unoda.
(Kana usina chokwadi nezvezvokudya zvako zvinotaura pamusoro pako uye mararamiro ako, iyi mibvunzo iri pano kuti ibatsire!)
Kunobva:
United States Dhipatimendi Rekurima Kwekurima Kwekudya Kwekudya uye Kukurudzira. Dietary Guidelines for Americans. "