Simba rekugadzira chiyero chemasimba, chinomiririrwa nehuwandu hweakoriyori, mune zvakakosha zvezvokudya. Zvokudya zvine simba-dense zvine nhamba yakawanda yekoriyamu pakushanda. Muenzaniso wezvokudya zvine simba rekuwedzera masimba ice cream nokuti ine zvakawanda zveakoriyumu kubva kune shuga nemafuta anokwana hukuru hukuru hunoshumira. Sipinachi ine simba rekudzivirira simba nokuti kune zvishoma chete maoriyamu mune imwe yose yakawanda yemashizha emashizha epinashi.
Simba remagetsi rinotarirwa nehuwandu hwe macronutrients (protein, mafuta, makhahydrates), fiber, nemvura. Fiber uye mvura ine zero makorikori, saka zvikafu zvinenge zvakakura zve fiber kana mvura zvine simba shoma. Mafuta ane anenge mapfumbamwe makirogiramu pamagiramu, saka kazhinji chikafu chinowedzera mafuta chinowedzera simba.
Kuderera Kwemasimba Mashoma Zvokudya
Zvokudya zvine simba zvakanyanya masimba zvinosanganisira yakakura-fiber yakasvibirira uye miriwo miriwo. Zvokudya zvemvura semichero yakazara zvinowanzova zvisina simba-dense, zvakare. Kutsika-koriori yezvokudya zvekudya zvinowanzova neutachiona hwemasimba, asi kwete nguva dzose, saka zvakakosha kuverenga kudya kwezvakanaka mavara kuitira kuti uzive matanho mangani aunowana zuva rimwe nerimwe.
Chinhu chakanaka pamusoro pezvokudya nechokudzivirira simba kwehuwandu ndechokuti kazhinji vanowedzera mishonga-yakaoma , zvinoreva kuti vane zvizhinji zvehutano kuburikidza nekushanda kwehukuru. Mhando dzakawanda dzezvibereko, maabriji, uye miriwo inoderera mumakirori, yakakura mufiber uye ine mavitamini akawanda nemaminerari.
High Energy Density Wezvokudya
Zvokudya zvine simba zvinosanganisira sweets, zvokudya zvakadzika-zvakabikwa, French fries, pasta, miriwo yemashizha, masukisi akaoma, tese, makungu, uye mbeu. Hazvisi zvose zvekudya zvine simba-zvakashata kwauri, asi unofanira kutarisa chikamu chemugove wako paunozvidya.
Zvimwe zvekudya, zvakadai semasvini uye zvinwiwa, zvinogona kuva nepamusoro kana kuderera kwesimba.
Broth-based soups nemiriwo inowanzova nehana yakasimba simba apo michero yakasviba ine simba-yakaoma. Misi isina mafuta inowedzera simba-yakawandisa kupfuura mukaka unogara uchiwana, uye kudya soda hausi simba-dense kupfuura soro rinodhaka .
Simba reDhijita uye Weight Management
Kurema kwehuwandu kunekupedzisira pakuona kuti mangani emakoriri aunotora muhuwandu hwehuwandu huwandu hwekoriori iwe unopisa. Paunenge uchizadza zvikafu zvine simba shoma, iwe uchanzwa wakagutsikana paunotora zvishoma maekori. Rongedza zvokudya zvako zvose saka zvinosanganisira kudya nechepasi simba rekuwedzera huwandu huriwo hukuru mune zvinovaka.
Zvechokwadi, zvakasiyana ndezvechokwadi zvakare. Kana iwe uchidya zvakanyanya zvokudya-zvinyoro zvekudya, unoda huwandu hwezvokudya zvekugutsa iwe, uye semugumisiro, unotora mamwe maoriri. Izvo hazvina kunaka kana iwe uchida kushaya uremu, asi zvinogona kubatsira kana uri kuedza kuwedzera uremu. Kana izvi zviri mamiriro ako ezvinhu, iva nechokwadi chekusarudza simba-simba rakawandisa rine utano hwakafanana neavocados, nutswe, nembeu panzvimbo yepamusoro-calorie michero-isina junk foods.
Mazano Okuona Kubata Kwako
Tanga kudya nejasi risina jira kana kuti ndiro yevhu yakachena. Izvi zvichazadza mimba yako usati wachera mune chimwe chinhu chine simba-dense sepasta, pizza kana imwe inori yakakwirira-calorie.
Siya sarai yakasungirirwa yakagadzirwa uye usapinda mabiko epamusoro akawedzera mumakori.
Sarudza michero yakachena ye dessert. Micheka uye inotapira uye inonaka saka hapana chikonzero chokugumisa kudya ne-high-calorie dessert. Asi, kana iwe uchida chaizvo ice cream kana cheesecake, nyatsotarisa uye udye chete kushumira (tarisa uwandu hwekushandira pamapuranga) kuti uchengetedze kalori yako kupinda.
Takura ndiro yako nemimwe miriwo. Inenge hafu yeplate yako inofanira kuvharwa nemichero yakadekari nemiriwo. Siya chikamu cheplate yako nokuda kweprotein yako inowanikwa, uye iyo yakasara inogona kuchengetedza kushandiswa kwezvokudya zvakasviba sepasta, mbatata, kana rizi.
Inwa mvura zhinji. Mvura ine zero makoriri uye inogona kukubatsira kukurudzira kusvika pakudya kwako, kana kusvika kusvika iwe unogona kuwana simba rekudzivirira simba.
Shumira zvibereko zvakawanda nemiriwo kuvana vako. Vana vanodya mimwe michero nemiriwo vanowanzodya zvokudya zvishomanana zvakanyanya-zvine simba. Kana iwe uine mwana uyo anodya kudya, ramba uchishumira mhuka dzemhuka; nokukurumidza kana kuti gare gare, achawana chimwe chaanoda.
> Kwakabva:
> Centres for Disease Control and Prevention. " Low-Energy-Dense Foods uye Weight Management: Kucheka Makoriki Paunenge Uchitonga Nzara ."