Smart Zvisarudzo Zvokunamatira Kudya Zvako
Vanhu vanosiyana pazvinouya pakudya kwekudya. Vamwe vakagadzirira kupinda mukati uye kuita marudzi ose ekuchinja. Kune vamwe, zvinongoerekana zvisingashandisi saizvozvo. Kutora matanho maduku kunoshanda zvakanaka zvikuru. Apo zvinosvika pakaderera-carb kudya, vanhu vanotanga kunyatsonzwisisa kunzwa apo vanowira pasi pehuwandu hwavo hwecarb . Asi iwe unogona kuchibatsira muviri wako nekugadzirira kunzira yakadzika-carb yekudya.
Heano nhanho nhanhatu dzaunogona kutora kune chinangwa ichocho:
1. Rega Kunwa Zvokudya Zvokudya
Kune avo vanomwa, zvinwiwa zvinotapira zvinokanganisa zvakawanda. Kazhinji zvinwiwa zvinotapira zvine utano hushoma , uye hazviiti basa rakanaka rokukuzadza. Semuenzaniso, zana mazana mashanu emakirori kubva muapuro juice angakusiya uchinzwa nzara kudarika kana iwe wakadya makirikori zana anokosha emuapuro chaiwo. Saka, unogona kutora kudya mamwe "makoriri asina chinhu."
2. Tanga Kudya Mimwe Micheu
Akashamisika? Usave. Vanhu kazhinji vanowedzera zvakanyanya kuwanda kwemiriwo yavanodya pavanotanga nzira yakaderera-carb yekudya. Zvandinokurudzira ndeyokutanga kuita izvi pakutanga. Ndeapi miriwo? Haisi iyo yakagadzika, yakadai sezviyo uye mbatatisi, asi iyo isiri-starchy veggies , yakadai semadini, cauliflower, avocado, mushroom. Zvechokwadi, miriwo yakawanda haidyenzi yakakosha yemakinhydrate.
3. Tanga Kudya Mafuta Akawanda
Ndinogona kunzwa kuchema kwekupikisa ikozvino, asi ndinzwe kunze!
Hongu, vanhu vanodya kudya kunoderera mumakinehydrates kazhinji vanodya mafuta akawanda . Asi uchitenda kana kwete, ichi chinhu chakanaka. Mafuta anozadza isu uye anoita kuti zvisike zvishoma kuti tichadya zvakanyanya, kunyanya pamwe chete nekudya zvishoma zvine makhaidhydrate (zvokudya zvinowanikwa zvakanyanya mumarobhosi nemafuta zvingangove zvisina kunaka).
Tinoda mafuta kuti miviri yedu iite zvakanaka. Uye hapana zvachose chikonzero chekufunga kuti kuwedzera mafuta kune kudya kwedu chinhu chakaipa. Kunyange uchisiya nharo pamusoro pemafuta akazara , iwe unogona kuwedzera mafuta kubva kune zvakadai semafuta amaorivhi , nuts, avocado, mafuta ehove, uye flax mbeu .
4. Iva nechokwadi chokuti uri kuwana mapuroteni akakwana
Tarisa puroteni yako yakawanda kuti uve nechokwadi chokuti uri kuwana zvakakwana, uye usatya kuedza kuwedzera mamwe . Sangano reNational Academy of Science rinoti tinogona kudya zvakakwana kusvika 35 muzana yezvokudya zvedu semapurotini, uye chokwadi chinotaurirwa, mapuroteni anowanzove ari oga. Mune mamwe mazwi, zvakaoma chaizvo kudya zvakanyanya.
5. Enda kuhuwandu hwehuwandu hwehuwandu hwezvinhu
Sezvauri kuwedzera miriwo yako, mapuroteni, nemafuta ane utano, tema pasi pehuwandu hwemazana ekudya kwako kwepamusoro. Waizviziva here kuti muItaly vanhu vanodya nekombe ye al dente (zvishoma zvakasimba) pasta muchidya? Kungofanana neresitorendi iri pasi mumugwagwa inokuunza hombe huru ye pasta hazvirevi kuti icho chikamu chakanaka chikamu. Hamu kapu yemamatekita kana mupunga ndiyo inoshandiswa kukura. Buda mukombe wokuyerera uye uzive kuti chikamu chechokwadi chakawanda sei.
Panguva imwecheteyo, usaparadza ma carbs pane zvinotyisa kana zvishoma-kudarika-zvinonaka.
Ivai ne 2 x 2-inch chikamu chekacheka chaiyo, kana kuti shoe shoma ye premium ice cream. Chimwe chikamu che chokoti chakanaka chinogona kugutsikana zviri nani kudarika gorosi yakashata yakashata.
6. Sarudza Brown Kupera
Sarudza rhonzi yakasviba panzvimbo yemucheka mutsvuku, uye chingwa chegorosi chakakwana panzvimbo yemachena. Uyezve, kana zvichibvira, idya mbeu yako yakakwana panzvimbo pekukwira muupfu. Vamwe vanhu vanoona "hapana chikafu chichena" kuti ive nzira iri nyore yekudzikisazve carbs-pasina mbatata, jisi jena, tsukasi chena, kana upfu hwakachena.
7. Tora Switcheroo
Tanga kutora nzvimbo yakaderera-carb yepamusoro-carb pamwe chete. Edzai yakakwirira-fiber pasi-carb cereal.
Pfekai spaghetti squash panzvimbo ye pasta. Iva nekapu yemakungu pane mafirimu panzvimbo yepapcorn. Edza mamwe mapepa echepasi-pasi kuti uwane nzvimbo yakakwirira yetibhi.
Sezvaunoita kuchinja uku, cherechedza kuti unonzwa sei. Unogona kuwana iwe unoda zvokudya zvishomanana kana kuti uri kukanda mapaundi mashomanana. Iwe unogona kuzviwana uine simba rakawanda romuviri kana pfungwa yekufunga. Izvi zvinoratidza kuti kucheka marashi kunogona kukushandira. Muchiitiko ichocho, unogona kutarisa zvokudya zvakaderera-piramidi uye urambe uchigadzirisa kudya kwako kusvikira wawana chii chinokubatsira kunzwa manzwiro ako.