Mapepa, Mazano, uye Kudya-Zvokudya Zvokudya Zvakanaka
Unoda urongwa huri nyore hwekudya wevhiki here? Chikafu chekudya chinotangira mazano kuitira kuti nguva yekudya isati yanyanyisa here? Kana iwe unoda rubatsiro rwekudya kwemafuro uye pfungwa kuitira kuti mangwanani ako asanyanya kunetseka? Iwe unogona kudzidza kugadzirira kudya kwakagadzikana kwevhiki uine hurombo hushoma kuburikidza nekutevera matanho mashoma.
Nzira Yokugadzirisa Kudya Kwokudya Kwemavhiki
- Danho rokutanga chirongwa chekudya . Gara pamusika kwehafu yenguva apo iwe unogona kuronga zvaunoda kudya kwevhiki. Kuva nepurogiramu yekudya kwevhiki nevhiki kunokosha pakurasikirwa kwehutano hwakanaka uye kudya kunovaka muviri. Iyi nhanho yekugadzirisa inova nyore kana iwe ukawana zororo, asi ronga hafu yezuva pakutanga.
- Nhano mbiri inotenga . Edza kuchitoro chekutengesa kana iwe usina kunyanya kubatikana zvokuti iwe unogona kutora nguva yekuverenga mavara ekudya uye kuita sarudzo dzakanaka. Kana uchikwanisa, siya vana vari pamba kuitira kuti avo vakakwirira-makoriki uye zviyo zvinotapira zvigare mumasherufu ezvitoro. Nguva dzose gadzirira rwandu rwekutengesa usati waenda uye utenge chete zvinhu zviri pakurongwa. Kwete chete iwe uchadya hutano nekutevera hurongwa hwako, asi iwe uchachengetedza mari, zvakare.
- Danho rechitatu nderekugadzirira kudya . Nokugadzira zvigadziro zvekudya kana kudya zvakakwana nguva isati yapfuura unoderedza kushungurudzika uye kutambudzika mukati mevhiki. Shandisa chikafu chekudya chakanyorwa pasi apa. Kana kuti tora chirongwa chekudya kwevhiki nevhiki ugochera, chiyero, usati wabika, uye ugoisa zviyero zvakawanda sezvinogoneka kuitira kuti kudya kwakagadzikana-kwakagadzikana kudya ndicho chiri nyore pane chaunenge uine nzara uye kwenguva pfupi.
Kana uchinge wawana hombe yegadziriro ino, purogiramu yose inova nyore. Shandisa zvirongwa zvekudya zvevhiki nevhiki, 1,200 makarori ekugadzira zvirongwa, hurongwa hwekudya 1 800, uye mamwe mazano ekutungamirira nzira yako.
Chikafu Chine Utano Kugadzirira Kwevhiki
Kana iwe uine awa, iwe une nguva yekugadzirira kudya kwakanaka kwevhiki. Iwe unotanga kubika uye wozoita kuti vagadzire saka vakagadzirira kudya kana uine nzara. Shandisa iri nhanho-ne-nhungamiro yekuunganidza zvigadzirwa, kubika chingwa chimwe nechimwe, kuunganidza zvipfeko zvekudya, kuchengetedza midziyo uye kudzokorora kudya kwako kwemazuva ano.
Mazuva manomwe Ezvoutano Zvokudya Zvirongwa
Kana iwe uchida kuora ure nekukurumidza, iwe uchadzidza kuronga kudya nguva isati yaitika. Nenzira iyo hausi kumboita sarudzo yezvokudya paunenge uchinzwa nzara uye wakaneta kupedza kubika.
Kunyangwe iwe uri kutevera koriori ye-1,200 zuva zuva rezvokudya, koriori 1 500 pazuva unodya kana kuti 1,800 koriori pazuva, uchawana hurongwa hwokutevera pano.
Zvadaro shandisa purogiramu dzekudzivirirwa kuti uone zvaunodya zvevhiki kuitira kuti ugone kuisa chinangwa chako uye uchengetedze pounds kuti uite zvakanaka.
Shandisa Fitbit Yako Kuronga Kudya Kwevhiki
Iwe unayo Fitbit here kana chimwe chimiro chekugadzirira tracker? Zvimwe unoshandisa MyFitnessPal, LoseIt, kana imwe nzira yekutsvakira zvokudya. Vamwe vanhu vanoshandisa fitness tracker app kuti vaongorore kudya kwavo mushure mekunge vadya. Asi iwe unogona kuishandisa zvakare kare kuti ugadzire kudya kwakanaka kwevhiki. Shandisa izvi mazano kuti udzidze kuti ungawana sei zvakawanda kubva mumabasa ako kuongorora hutano hwakanaka uye kurasikirwa kwekurema.
Vhiki Yekukosha Yezvokudya Zvokudya Zvokudya Kwemazuva Ekudya
Rongedza vhiki yevhiki yezvokudya zvine utano hwakanaka neyero rinotsika-nhanho. Zvadaro taura kubvisa kunetseka kwemasikati uye utaure hello kutambura-kusununguka, kudya utano. Izvi zvinotyisa mangwanani-ngwanani zvisingasviki mazana matatu emakorikori uye zvine puroteni uye fiber.
Kunonyorera Zvokudya Zvokudya Zvokudya Zvokudya uye Mapeji
Iwe unofanirwa kudya kudya kwekudya kwakanaka kuti uwedzere simba rako uye uremerwe uremu. Shandisa mazano aya ekuchengetedza kudya kwekudya kwekudya kwemangwanani uye mapeji akachengetedzeka ezvokudya zvekudya zvakagadzirirwa zvakananga kuti ureruke. Zvokudya zvekudya zvekudya zvinokurumidza uye zviri nyore kugadzirira, zvakaderera mumakirori uye zvine puroteni uye fiber kuitira kuti ugare wakakwana uye kugutsikana mangwanani ose.
Vhiki Yekukosha Yezvokudya Zvine Utano
Dzidza kuti ungaita sei sandwich ine utano, kudya-ushamwari saradi uye kunyange kuronga kudya kwakanaka kwakanaka kudya kwemasikati. Shandisa urongwa uhwu somutungamiri kuronga kudya kwemasikati kwevhiki rose.
Zvokudya Zvokudya Kwemazuva Ano Mazano eSvondo
Unoda mamwe manheru pfungwa? Iyi nhungamiro yakakwana ichakubatsira kurongedza kudya kwevhiki uye nezvimwe zvakasiyana-siyana. Kune mapeji uye mazano ekugadzira chikafu cheItaly, kudya kweMexican uye kudya kwakasiyana-siyana-kwakanaka kwemanheru.
Utano Hutsva kwevhiki
Kuronga kudya kunovaka muviri kunokosha asi kuronga utano hwakanaka hunokosha zvakare kana iwe uchida kuurasikirwa. Izvi ndezvokudya zvinotapira iwe unofanirwa kugara mufriji yako kuti udzivise nzara yako uye urambe uine hutano uye tete.
Healthy Grocery Shopping List
Iwe haugone kuronga kudya kwakanaka kana kutodya kudya kwakagadzikana kana usina michero ine utano mumba mako. Tora bhuku iri rinokurumidza kuti uve nechokwadi chokuti uri kushandisa zvakanakisisa zvokudya zvinovaka uye mazano apo iwe unotenga kushaya kurasikirwa kwezvokudya.