1 - Nzira Yokusarudza Sei Utano Hwakanaka Hwokudya?
Munyika yakakwana, vanodya vane hutano vaizocheka pamuchero, miriwo miriwo, michero mitsva uye zvinyorwa zviduku zveproteine. Asi ngatitarisei, upenyu hwenyu hausi nguva dzose hwakakwana. Hupenyu hwako hwakazadzwa nemazuva akakomba apo iwe unoda kubata hodha yezvokudya kuti uzvigadzirire kugutsikana pakati pezvokudya. Asi ndeipi iyo inobata bhadha iwe unofanira kusarudza?
Izvo zvakanakisa nyoka dzekurasikirwa kana kushaya utano hwakanaka haisi nguva dzose mabiko ane mishonga ine utano hwakanaka kana yezvinyorwa zvinoshandiswa zvakanyanya pane zveraire. Ichokwadi, vazhinji veavo vari masarudzo akasarura kana uri kuedza kurasikirwa uremu. Nokuda kwekurasikirwa, iwe unoda kuwana mazariro anopa hugutsikana hwakawandisa pasina makero akawanda.
Saka, paunenge uchisarudza kudya-ane ushamwari hwekudya, tanga mberi kwepakiti. Tsvaga nyoka yezvokudya zvinokonzera chokwadi uye uione iyo inokosha ye data. Hezvino zvaunotarisira:
Bhiyosi yehukuru. Nyoka yakagadzika inogona kubuda muhukuru kubva pamagiramu makumi maviri kusvika ku70 magamu. Mabhii makuru achave akawanda kupfuura kuzadza asi angave ane mafuta akawanda uye makoriri kupfuura iwe unoda panguva yekudya . Asi zviduku zvingasagutsa nzara yako uye iwe ungagumisa kudya kupfuura imwe. Iwe unogona kunge uchinge uine bhati yakakura pakati, inenge 40-50 gramu, ichakuzadza iwe pakati pezvokudya.
Macronutrients. Tarisa kuona kuti magiramu akawanda emapurotini, makhahydrates, uye mafuta bhari ane.
- Carbohydrates. Dieters achitevera chirongwa chakashata chekudya carb achada bhari nevanotapira marashi uye vashuga vashoma. Kana zvichibvira, edza kuwana bhari ine zvishoma pasi pe 10 magamu e shuga.
- Fat. Tarisa bhari isina mafuta mashoma. Mahombekombe akawanda ane zviyero 3 kusvika ku11 (kana kupfuura) zvemafuta. Sechikonzero chekuenzanisa, 52-gram Snickers bar ine 12 gramu emafuta. Zvinonzwisisika kuwana chikafu-chakanaka chekudya gorosi ine mafura mana kana mashanu emafuta.
- Protein. Mamwe mapuroteni anowanzova akanaka, asi kwete nguva dzose. Kudya mapuroteni kunobatsira kuvaka musuru uye kunokubatsira kuti unzwe wakakwana, asi mapuroteni epamusoro anowanzove ane mafuta akawanda uye makori. Kana iwe uchidya zvakakwana zveprotini panguva yezvokudya, iwe unogona kunge usingadi mamwe maoriro kubva puroteni pakati pezvokudya.
Calories. Maorikori anonyanyokosha kana iwe uri kuedza kuderedza uremu. Asi vazhinji vane utano hwakanaka hwehutakiti huri nemakirori akawanda pane zvaunoda pakati pezvokudya.
2 - Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudzivirira Kana Uchiedza Kurasikirwa Uremu
Migwagwa yakawanda yakakurumbira inogadzirwa kune vanomhanya, vanofamba uye vamwe vatambi. Kana uri kuedza kukanda uremu izvo zviri mabiko ekudzivirira. Sei? Nokuti dzakagadzirirwa kupa simba rinokurumidza kuvarwi vanorida kuti vaite zvakanaka munguva yemakwikwi kana kurovedza chiitiko. Hazvirevi kuti zvakagadzirirwa kukubatsira iwe kuora muviri.
Saka kana chinangwa chako chiri kuora muviri, usapinda mabiko ane mazana akawanda emakoriori-kunyange kana bhari ine zvigadzirwa zvine utano hwakanaka, ine shanduro ine utano hwakanaka uye mifananidzo yevatambi vane utano mberi. Mipurotheni yakawanda inotaridzika mitambo yakaisvonaka kune vakwikwidzi uye vanovaka muviri, asi vane mafuta akawanda uye akawanda kwazvo evanhu vanoedza kuora muviri.
Iwe unokwanisa kukwanisa kuwana bhodhoro rakagadzika rine 200 makoriki kana pasi. Ramba uchitarira kuti bhanki ye Snickers ine 250 makori uye iwe ungangodaro usingazodyi bhandi yemagetsi sechikamu chako chekurasikirwa kwako chirongwa. Saka kana iwe ukaona bhari inoratidzika yakanaka asi inowedzera makorikori, ramba uchitarisa uye utarise koroori yepamusoro.
3 - Utano Hwomuti Wehutani Nyoka Doro
Kana uchida peanut butter uye iwe unoda chokoti, iwe unogona kuedza Kungoita Protein Peanut Butter. Maple Pecan neCocoa Coffee inowanzonyorerwawo. Iyi 40-gramu bar yakakura zvokuti inogutsa nzara yako asi yakawanda zvakakwana kuti igone mubhagivha rako kana chikwama. Kuzadzwa, kunakidza uye nyore kuwana muchitoro chako.
- Maoriro: 150
- Mafuta: 5 g
- Purotini: 15 g
- Carbohydrates: 16 g
- Shuga: 1 g
Purotheni chete inoitawo zvimwe zvakasiyana-siyana zvinosanganisa zvinosanganisira Protein Chips uye Protein Crunch (kusanganiswa kwe whey protein inotyisa, michero, uye nuts) kugutsa nzara yako. Saka kana uri kutsvaga chimwe chinhu chinoshungurudza panguva yakawanda, iyo yakanaka yakakwana-koriori, mapuroteni epamusoro ekugadzirisa zvakare.
4 - Granola-Style Snack Bhabha
Kana iwe uri dieter unofarira kune dzimwe tsika, granola-style snack bar, iyo yakaderera-calorie yakawanda barhodha yekuti iwe unenge uri Mutano Muchero Wemafuta Peanut Butter Dark Chocolate bar. Iwe uchawana puroteni shoma mune iyi 35-gram bar, asi zvakawanda zvezviyo zvose kukuzadza uye kuchengeta iwe kugutsikana.
- Maoriro: 150
- Mafuta: 5 g
- Puroteni: 3 g
- Carbohydrate: 23 g
- Zvokudya: 8 g
Nature Valley Peanut Butter Crunchy Granola mabhodhoro anewo zvishoma mumakirori (190 makirogiramu maviri-bar-serving) uye kupa magiramu mana emapuroteni. Uye iwe unogona kuona chero sarudzo idzi mumusika wako wemunharaunda:
- Kashi Yakasanganiswa Granola Zvokudya Peanutty Dark Chocolate (35g) 130 makorikiti, mafuta 4.5 g, protein 4g, gasihydrate 20g, fiber 3g
- Level Life Caramel Chocolate Peanut Butter (40g): 140 makori, mafuta 6g, protein 11g, 18g carbohydrate
5 - Mapurotini-Rich Rich Snack Bars
Kana uri kuedza kukurudzira mapuroteni ako kudya, kune zvakawanda zvekusarudza kusarudza kubva. PowerBar's Clean Whey Maprotini Bhabha isarudzo yakanaka. Mazariro anouya muvhenekeri seKocolate Chip Cookie Dough kana Cookies neCream uye kupa 20 gramu eprotheni uye 2 gramu ega ega shuga uye magiramu mashanu emafuta.
Zvadaro pangave nemamwe mazuva apo iwe unoda nyoka yako yekudya kuti ushandise kudya. Mune mamiriro ezvinhu aya, iwe unoda kuwana hosha yezvokudya ine mapuroteni akawanda uye mamwe makoriri. Premier Protein Dark Chocolate Mint yakasarudzwa.
- Simba rekudya chekudya: 72g
- Makorori: 280
- Mafuta: 7g
- Puroteni: 30g
- Carbohydrate: 26g
- Zvokudya: 10g
Iyi bhari inowedzera makoriki kupfuura ibha ya Snickers, asi yakawanda mafuta, asi makoriyamu anobva kumapuroteni ekuvaka musumbu. Kana iwe ukabatanidza puroteni yakawanda yakagadziriswa yakafanana neyiyi mune hurongwa hwakanyatsonaka, urori-hutungamirirwa hwekudya, iwe uchakwanisa kuchengetedza kudya kwako pamugwagwa-kunyange nemamwe makori.
6 - Bhijititi-Shamwari Yakagadzirisa Bhari
Pakupedzisira, chimwe chezvandaifarira zvidhawi zvekudya zvakare ndeimwe yezvinhu zvisingadhuri uye zvakaoma kuwana. Market Pantry Maprotheni Bhabha iri kuzadza, inonaka uye haigari mari yakawandisa yepamusoro pemaprotheni emisika. Uye iwe haufaniri kuenda kune imwe nzvimbo yepasitadhi kana kuti remasimiti kuti uzviwane. Iwe uchawana mazariro mu 6 count mabhokisi pane Target zvese munzvimbo yako. Choga chega 50-gramu Chocolate Deluxe Protein Bar ine:
- Maoriro: 190
- Mafuta: 5g
- Puroteni: 20g
- Carbohydrate: 18g
- Shuga: 2g
Market Pantry inogadzirawo Chocolate Peanut Butter Protein Bar kune vanoda mudi.
7 - Zvakanakisisa Zvokudya zveDieters
Zvechokwadi, zvakanakisisa zvakachengetedza utano hwe dieters kazhinji zvinotyisa zvinowanzozviita. Sei? Nokuti usati wagadzirira uye kugadzirira zvokudya zvako , iwe unowanzogadzirira nekugadzirira kudya kwako. Uye dieters anoronga kudya (uye kushanda!) Nguva isati yasvika inowanzova dieters inowana kubudirira.
Kana uchikwanisa kugara pasi kamwechete vhiki uye kuronga kudya kwakanaka uye zvokudya zvinotengeswa neganho , uchakwanisa kunakidzwa nekudya iwe waunoda uye kugara wakagutsikana zuva rese.