Vanhu vakawanda vanoda kudya zvokudya zvisina kudya. Dzimwe nguva kunze kwetsika kana kusuruvara, uye dzimwe nguva nekuda kwekunzwa nzara. Kana iwe uri kutonhora nokuti wakasuruvara, zvimwe unofanirwa kuedza hobby kana kuenda kufamba. Asi, kana iwe uchiramba uchinge uchinge uchinge uine nzara, sarudza kurapa kwakanaka uye kunovaka muviri.
Saka chii chaicho chikafu chinonaka? Nyoka inogona kuva yakanaka yezvakakwana-calori chikafu kana ukasarudza nokuchenjera - kudya michero, miriwo kana zviyo zvinokonzera zviyo zvinogona kuwedzera zvakawanda zvekudya uye fiber, somuenzaniso.
Asi hove inogonawo kuva huru yekori inoputika kana iwe uchizvichengeta iwe pachako ndiro huru ye ice cream kana mbongoro pasi pasi guru guru rechirasi chips.
Edza Izvi Zvine Utano Zvokudya Zvakawanda
Funga nezvekudya kwako sekudya kwechinguva uye uchengetedze zvakasarudzwa nekusarudza puroteni shoma, mafuta ane utano hwakanaka, uye mamwe mahydrohydrates, sekubatanidzwa kwechingwa chepamusoro-fiber , crackers, kana michero mitsva nemichero, pamwe nemiti kana nut mafuta.
Yeuka kuti hove inofanira kunge iri duku - kungoita chinhu chiduku kuti iwe uende kune imwe yekudya yako inotevera nokuti apo yako inopedza kudya zvakanyanya, iwe unomira pangozi yekudya makirogiramu akawanda.
- Paridza peanut butter pamatanho matanhatu ese egorosi uye ushande pamwe chete cheese (maererano nehukuru hweviri yemashizha).
- Cheka apuro mu-bite-size chunks ugovawedzera kune imwe hafu yekombe yakaderera mafuta ekottage cheese. Furai peji imwe yepuniki yakagadzirwa nehunuts kana pecans (uye uchi hudiki kana uchida kutapira).
- Gurai zviyo zvose pita mumatare matanhatu uye mushumire ne hummus uye mashomanana emajiro matsva mudivi.
- Ita michero uye cheese mahwendefa. Sungai aporo imwe uye imwe pearari, uye mushumire nemazambiringa matsva, zvipuka zvezviyo zvakakwana uye zvishoma zviduku zvakapetwa zvekuda kwako.
- Gadzirai imwe kapu pasi yegour yogurt yakagadzika nehafu yekapu yeblueberries kana tambo tweswibruti, uye imwe yekapu kapu yakagadzirwa nemarnuts kana maarmond. Wedzera uchi hwakakwana kuti ukwanise kutora kwako.
- Iparadzira almond bhitoro pachidimbu chegorosi rose regorosi uye uwedzere chipuni chepfumbamwe-muzana chibereko chakapararira. Shumira negirazi yemukaka usina mafuta.
- Shandirai miorivhi uye tsvuku tsvuku tsvuku uye nechidimbu chechidimbu chechingwa chechingwa.
- Vamwe vanhu vanosarudza zvokudya zvekudya kuti vadye sezvokudya zvekudya uye zvekugadzirisa chikamu chikamu. Iwe haufaniri kuenda kure zvakadaro, asi kusarudza zvikamu zviduku zvinobatsira kudzivirira kudarika-kudya.
- Bika rako tortilla chips uye uvashumire nemuchengwe wemango-black black bean salsa.
- Ita ndiro yehuni inopisa eta oatmeal uye ushande nebhanki yakakanyiwa, hafu yehafu cup berries uye kuputika kwemisi isina mafuta kana mukaka weamondi. Wedzera chizoro cheuchi uye zvishoma zvimedu zvemarondi.
- Iva nehodhi shoma nemaspineki mashizha, broccoli florets, tomato slices uye kumusoro nekota imwe kapu shredded cheese uye imwe yepuniki yehupfeko yako yaunoda.
- Shandisa yakakurumidza-blender (kufanana neNutri-Ninja kana NutriBullet) kugadzira smoothies, maji, uye masuka nemichero nemiriwo.
Asi zvakadini kana iwe uchida chaizvo 'kunakidza' nyoka?
Kana iwe uchida kupupurika pane bhatipi, mbatata kana mbokuti, yeuka kuti zvakanaka kuti uite izvozvo kamwechete kwenguva pfupi (kunyange kamwe chete pazuva kana ukagara mukati memari yako yebhaori ), asi chengetedza zvikamu zvako zviduku-imwe chete yekiki , rimwe duku duku remasipi, kana kushandiswa kwechiputi kamwe.
Sources:
Gropper SS, Smith JL, Groff JL. "Kuvandudza Kudya uye Manetabolism." Shanduro yechitanhatu. Belmont, CA. Wadsworth Publishing Company, 2013.
Smolin LA, Grosvenor, MB. "Zvokudya zvinovaka muviri: Sayenzi uye Applications." Dhidhiro yechitatu. Wiley Publishing Company, 2013.
United States Dhipatimendi Rezvekurima uye United States Dhipatimendi Rezve Utano neHuman Services. "Dietary Guidelines for Americans, 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines.