Ita Wako kana Kutenga Mushonga Wakanakisisa Wemakona Kuti Ureruke Kurema
Sopu inokurumidza uye yakanakisisa chisarudzo chekudya. Uye kana iwe uri pakudya, ndiro yakagadzirwa nesobho inogona kupa mishonga inokosha seproteiniti uye fiber kukuza iwe kuitira kuti nzara dzinoda kugara mukutonga . Asi hausi muto wose unonzwisisika kana uri kuedza kukanda uremu.
Saka unowana sei soro yakanakisisa yekurasikirwa nekurema nekudzivisa zvisarudzo zvinogona kukanganisa kudya kwako?
Heano mamwe mazano anobatsira okukubatsira kuti udye zviri nani uye zvishoma zvishoma pasi.
Majoka Akanakisisa Anokonzerwa Nokuderedza Uremu
Kune marongerwo akasiyana ezvingwa zvinogona kukubatsira iwe kuderera. Asi chikafu chinokonzerwa nemakwenzi chiri nani? Tsvaga imwe inogutsa zvido zvako, inopedza nzara yako, asi inopawo mapuroteni uye fiber kukubatsira kuti unzwe wakakwana. Funga izvi zvingasarudzwa kana iwe uchida kudya muto wakagadzirwa kana wakagadzirwa kuti uwane uremu.
- O Izvozvo Zvakanaka Creamy Batoke Basil Soup : 140 makoriori, 8 gramu emafuta, 430 milligrams ye sodium, 15 gm carbohydrate, 9 gramu shuga, 3 gramu ye fiber, 4 gramu eprotheni.
- Pacific Organic Vegetable Lentil uye Yakabikwa Red Pepper Soup (Yakagadziriswa Sodium) : 150 makoriori, .5 gramu emafuta, 430 milligrams ye sodium, 27 gm carbohydrate, 7 gramu shuga, 4 gramu ye fiber, 7 magamu emapuroteni.
- Pacific Organic Creamy Butternut Squash Soup : 90 makoriori, 2 gramu emafuta, 550 milligrams sodium, 17 gm carbohydrate, 4 gramu shuga, 3 gramu ye fiber, 2 gramu eprotheni.
- Healthy Choice Chicken Mushonga Wekudya: 90 makoriori, 1.5 gramu emafuta, 390 milligrams ye sodium, 11 gm carbohydrate, 1 gramu shuga, 1 gramu ye fiber, 9 gramu eprotheni.
- Kusarudzwa Kwezveutano Nyika Mushonga Wemichero: 150 makorikori, .5 gramu emafuta, 480 milligrams sodium, 21 gm carbohydrate, 4 gramu shuga, 5 gramu ye fiber, 4 gramu eprotheni.
- Annies Organic Star Pasta & Mushonga Wekuku: 80 makoriori, 2 gramu yemafuta, 680 milligrams ye sodium, 9 gm carbohydrate, 0 gramu shuga, 0 gramu fiber, 6 gramu eprotheni. (Sarudzo huru yevana!)
Iyo Yakanakisisa Noutano Mushonga Wezvokudya Zvako
Paunenge uchiedza kuvhara pasi, iwe unoda kuwana kana kuita soda inopa zvokudya zvakawanda-zvine ushamwari fiber kubva mumiriwo kana zviyo uye kuwedzera kukura kweprotheni kubva kune nyama yakasviba, huku, kana hove. Iwe unogonawo kuongorora kutarisa zvigadzirwa zve sodium yemudiwa wako waunoda. Mamwe marangi ane munyu wakawanda uye angakonzera kuti uchengetedze mvura uye unzwe uchinzwa.
Shandisa izvi mazano kuti uwane masheya ane utano hwekurasikirwa muduro:
- Sarudza tomato kana muto-based soups kuti uchengetedze calori count pasi. Kana iwe unenge uri mumamiriro ezvimedu zvakasvibirira zvekudya zvakagadzirwa nemakwenzi, shandisa mvura kana kuti isina mafuta asina mukaka mumoto panzvimbo yemukaka wose munguva yekugadzirira. Iwe unogona kutenga shoma-mafuta mazana ezvokudya zvako zvaunoda zvakare, asi chenjerera. Zvizhinji zvakaderedzwa-mafuta zvinoshandiswa zvinenge zvakawandisa makori yakafanana nehuwandu hwemafuta.
- Mushonga wembeu ndiyo sarudzo yakanaka yekukubatsira kuti uremerwe uremu. Mhando dzakasiyana dzemashizha yemiriwo dzine 100 makoriki kana zvishoma pamushumiri. Uyezve, miriwo ine zvakawanda zve fiber, iyo inokubatsira kunzwa uzere uye kugutsikana kuitira kuti iwe udye zvishoma zuva rese. Iva nekapu yemuriwo yemuriwo semafuta sezvinofadza pamberi pekudya kwako kukuru kana kufara ndiro ye veggie soup yekudya kwemasikati kana kudya kwemanheru.
- Kana iwe soro yako yaunoda isingadi mimwe miriwo, itawo iwe pachako! Sakanidza mune zvishomanana zvitsva zvinotapira, mazai echando kana kuti makedheni kana nyemba kuitira kukura kwezvokudya, fiber, uye flavor. Kana muto wako unoda kukura kwezvinonhuwira, onai eaii kana pepper.
- Imwe nzira yakasikwa yekuwedzera fiber kune utano hwakanaka hwekudya ndeyokuita yako yega yechingwa yechingwa . Kungotenga huru, yakagadzirirwa-zviyo zvitsva (kana zvingwa zviduku) panzvimbo yako yekubhabha kana munzvimbo yefriji yepamusika wako. Gadzirira sezvinorayirwa, zvino uzviise kunze uye uzadze nemuto. Ichi chinonyengera chinoshandawo zvakanaka nechichi. Sarudzo yangu ndiAmy's Low Sodium Vegetarian Chili).
- Kana iwe uchinge uchinetseka nemasvine aunowanzodya, usatya kutya chimwe chinhu chitsva. Sarudza zvakasiyana-siyana paunenge uchienda kune imwe nzvimbo yekutengesa. Kana, taurirana marudzi maviri akasiyana iwe wave uine pamwe chete kuti uwane ruzivo rutsva. Iva nechokwadi chekutarisa michero yakasviba yakawanda pazvitoro chako; iwe une chokwadi chekuwana mhando dzakasiyana uye dzakasiyana-siyana.