Iko kudya kwako kudarika utano hwakanaka nemafuta akawanda, shuga, sodium uye yakagadzirwa zvokudya here? Usanzwa usiri zvakaipa. Izvo zvinowanzoitika, asi chimwe chinhu chaunogona kuchinja nekubatsira zvishomanana.
Aya mazano akajeka achakubatsira kuti uwane mutoro wekudya kwako. Iwe haufaniri kuita zvose zvavo kamwechete. Zvechokwadi, zvichida zvakanakisisa kusarudza chimwe chinhu kana zvinhu zviviri kuti uchinje vhiki ino uye uwedzere imwe kana maviri vhiki rinotevera.
Ramba uchiwedzera matanho matsva ane hutano kusvikira uchinetseka nekudya kwako kutsva.
Tanga Nekushambwa Kwemafuro
Chikudya chamangwanani chinowanzonzi kudya kunonyanya kukosha kwezuva. Ikoko hakugoni kuva nesayenzi yakaoma yekusimudzira izvozvi, asi zvinonzwisisika kuti kudya kudya kwakanaka mangwanani-ngwanani kunogona kuisa danho rehutano kudya zuva rose. Chinhu chacho ndechokuti, hazvisi nyore kuita sarudzo dzakanaka kana iwe uchikurumidza kuenda kushanda kana kuchikoro.
Tora musoro kutanga mangwanani. Dambudziko-kubika mamwe mazai usiku huno, kana kuita batch yakanaka yekapu-yakakura bran muffin. Paunenge uchikurumidza iwe unogona kubata dhe uye muffin usati waenda. Nenzira iyo iwe haungatengwi kuti uidye bhokisi rakakura-guru kana zvipfeko pachitoro chekofi paunenge uchienda kubasa.
Paunenge Uchishanda (kana Chikoro)
Iwe unoenda kundodya masikati zuva rimwe nerimwe here? Zvizhinji zvekudya zvekudya zvinowedzera mumafuta, makoriro uye sodium. Dzorera pa-high-calorie restaurant yezvokudya uye isa zvemasikati yako mazuva mashoma vhiki imwe neimwe.
Tanga ne sandwich ine utano. Sarudza zviyo zvese zvezviyo, maonda-sodium nyama kana nkhuku, uye zvizhinji zvemasamati, anyanisi, lettuce, avocado kana imwe sandwich yemiriwo. Endai kuedza ma mayonnaise kana kushandisa mafuta e-mayonnaise. Tenga zvidhina zviduku zvakasara zvekapu yemuvhisi yemvura uye uwedzere chigamba chemuchero mutsva.
Iye zvino une chikafu chinonaka uye chine utano.
Kana iwe uchida kudya kwemasikati muresitorendi, edza saladi sekudya kana, zvisinei, sarudza saladi panzvimbo yeFrance fries.
Apo nguva yekudya yakawanda inotenderera, uye iwe unozviwana uri kutarisa pane vending machine, sarudza purogiramu yemiti yakasanganiswa panzvimbo yebasa re candy. Inwa mvura yakachena pane soda kana soda yechitatu yekofi.
Iko Kudya Nguva
Heino nzira iri nyore yekugadzirira kudya kwakaringana. Taura zvakananga ndiro yako muchina quadrants. Hafu yeplate yako inofanira kuve yakafukidzwa nemiti yakasvibirira kana yakajeka nemichero. Chikamu chimwe chete cheplate yako chinogona kuva kumba kumapuroteni ako (chicken, nyama, mazai, hove, uye marwizi kana kudya zvinomera). Pakupedzisira, iwe unogona kushandisa chikamu chekupedzisira cheplate yako kune chimwe chinhu chakasviba sezembatata, pasta kana rizi.
Tenga prewashed uye prepackaged saladi ingredients kuitira kuti iwe ugone kuita saridhi nokukurumidza uye nyore. Salads inzira inonyanya kuwedzera miriwo kune kudya kwako, uye inotora nzvimbo mudumbu rako kuitira kuti iwe unzwe unogutsikana nechechi chiduku.
Tora ma omega-3 anokosha mafuta akawanda acid nekudya hove kanenge kaviri pavhiki. Kana iwe usingadi kudya hove, nyoka pane dzimwe walnuts kana mbeu dzomupuru. Soy, mafuta echipanola, uye mbeu yeflakisi zvakanaka zvakare.
Iwe unogona kudonha mafuta pa sandwiches, miriwo kana saladi.
Sarudza nyama yakabikwa kana yakabikwa, huku, uye hove pane kunya. Uye udzivirire mafuta akaoma kana cheesy.
Uye mushure mekudya kwemanheru
Panzvimbo pokuva nehombe huru ye ice cream yezvokudya, sarudza kapu yeAvid Greek yogurt. Icho chinhu chakanakisisa chinobva puroteni uye calcium. Wedzera makungu nemajikiji kana michero yakakanyiwa uye humwe uchi.
Iwe unofarira kudya zvinotapira sezvinoitwa chips mbato kana chibage chibage here? Zvidyo zvakabikwa zviri nani kudarika zvakabikwa. Uye kana ichinge ichidikanwa iwe unofarira, edza kuunganidza chip chip yako nemishonga mitsva yakadai semakroti mavara kana michero yemavara panzvimbo.
Shoko kubva
Hazvisi nyore kutenderera kubva kune zvokudya zvisina kuwanikwa zvakasara, zvakakosha-koriori kudya kune utano hwakanaka husiku.
Zvisinei, zvakanaka kuti utore matanho maduku kuti uwedzere kudya kwako. Nokufamba kwenguva, zvose zvishoma zvishoma zvishoma zvichawedzera. Iwe uchagadzira hutano hutsva uye tariro inovandudza hutano hwako.
Iva nemoyo murefu nokuti zvinotora nguva uye kuzviita uye usaburukira pasi iwe pachako kana iwe uchizununguka nguva nenguva. Ingoita sarudzo dzakanaka kutanga nekudya kwako kunotevera.
> Kwakabva:
> United States Dhipatimendi Rezvekurima uye United States Dhipatimendi Rezvoutano uye Human Services. "Dietary Guidelines for Americans, 2015-2020."