Hazvisi zvekudya zvekudya zvekudya zvese zvekudya zvinovaka muviri uye kusarudza kudya kwakashata kunogona kuita kuti kudya kwako kwakanaka kwemazuva ekupedzisira kuve yakakwirira-koriori, muviri-mashoma. Heano dzimwe nzira dzakajairika dzinokanganisa kudya kwekudya kwakanaka.
Kuita Kukudya Kwekudya Kwekudya Kwemachingwa
Tarisa pane izvo zvose zviyo zvinotanga kutapira nguva inotevera kana uchienda kuchitoro. Zvizhinji zvezviyo zvinotapira zvinongova mabhokisi emasipi ane mavhithamini mashoma nemaminerari akawedzerwa mumusanganiswa.
Asi dambudziko harisi kungotanga kutapira-vanhu vazhinji vanobatanidza kudya kwemafuro nemafuta anonaka, mitoro yesirasi, uye zvinhu zvakasviba iwe unopinda muchokuita.
Gara kure neshuga yakawedzerwa:
- Sarudza zvisina kuibva, zviyo zvose zvezviyo. Ingowedzera chiduku chiduku cheshuga pamusoro, asi kwete kupfuura teaspoon.
- Panzvimbo pezvipembenene, pfura chikamu chechingwa chezviyo zvakakwana mumutambo wekugadzira uye wobva uchitarisa ne 100-percent yezvibereko zvakapararira. Iwe unoramba uchiwana kutapira kunotapira, asi tsvina yakawanda shoma .
- Iva nembiya yeoatmeal inopisa nemabriji matsva uye walnuts yakasarudzwa. Haina kutapira zvakakwana here? Wedzera chete dab yemapurisa chaiyo mapleji kana teaspoon yehuga tsvuku.
Kwete Kubatanidza Proteinine Yakakwana
Hazvisi kufadza here kuti tinobatanidza zvimwe zvikafu nechingwa chekudya chamangwanani? Zvokudya zveshuga, mascake, uye waffles zvinoputika musira rinokumbira vanhu vakawanda. Izvo zvakakwirira mu starch uye shuga uye yakaderera mumapuroteni. Purotini inoita kuti iwe unzwe wakakwana kwenguva refu kuitira kuti iwe urege kunzwa uine nzara pakati pemangwanani.
Iva nechokwadi chokuti unowana puroteni yakanaka yepamusoro:
- Iva nechikamu chezana-muzana zvakakwana-girasi yezviyo ne peanut butter kana almond butter uye girazi remukaka.
- Edza salmon kana toni nekisiki yekisiki kana kuti mayo pane zviyo zvose zvegorosi kana chechi.
- Shandisa mapuroteni powder mune chimwe chibereko chekudya che smoothie.
Kudzivisa Zviyo Zvose
Zvizhinji zvezvinyuchi zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zve
Izvo zviyo zvose zvinopa fiber, izvo zvinogona kuchengetedza cholesterol yako nekuchengetedza utano hwako hwehutano hwakanaka.
Sarudza zvakakwana zviyo uye zvakanyanya-fiber foods :
- Idya zviyo zvakakwana, uswa hwemafuta asina kutengesa kana usina kutonhora.
- Shandisa chingwa chezviyo zvakakwana panzvimbo yechingwa chena chechigunwe chako.
- Ita pasi-fat fat oat bran muffin.
Kusadya Chibereko Chese kana Miti
Zvibereko nemiriwo zvinowanzosara mumakirori uye zvine hutano muzvimiti uye phytochemicals. Nyanzvi dzinokurudzira kuti tinodya zvokudya zvishanu nerepfumbamwe zvemichero nemiriwo zuva rega (kwete, iyo ndiro yemichero-yakatsvaira cereal haina kuverenga).
Tora michero nemiriwo yakawanda:
- Ita omelet nehowa, pepper, uye anyanisi.
- Sungai mapapiro emuchero kana marangi muhafu uye mushumire nekacheka yegorosi yose yegorosi neanotani.
- Wedzera ma berries, mazambiringa akaomeswa, kana mabhanana kune mbeu yako yese yezviyo.
Kubvarura Chakudya Chakudya Chaizvo
Zvichida iwe unodya chikafu mangwanani-ngwanani nokuti uri kukurumidzira, kana iwe unofunga kudya kudya mangwanani-diki inzira yakanaka yekuchera makori. Asi hachisi chokwadi. Vanhu vanosimuka mangwanani-ngwanani vangave vakanyanya kuwedzeresa, zvichida nokuti vanodya zvakanyanya gare gare masikati.
Iwe unogona kuva nekudya kwekudya kwekudya mangwanani-ngwanani asikufadza
- Ramba wakagadzirira-ku-kudya zvingwa zvakadai semazai akaoma akabikwa, nuts uye michero itsva.
- Itai chibereko smoothie kwekudya chamangwanani.
- Zvigadzirire iwe pachako zvokudya zvekudya zvekudya zvine utano hwakakwana hwezviyo zviyo.
Sources
Lichtenstein AH, Kennedy E, Barrier P, Danford D, Ernst ND, Grundy SM, Leveille GA, Van Horn L, Williams CL. "Kudyiwa kwemazuva uye utano." Booth SL.Nutr Rev. 1998 May; 56 (5 Pt 2): S3-19; kukurukurirana S19-28.
Stevenson EJ, Williams C, Mash LE, Phillips B, Nute ML. "Kukurudzirwa kwe-high-carbohydrate yakakanganiswa kudya neyezvinyorwa zvakasiyana-siyana zveglycemic pamusana pekushandisa kushandiswa panguva inotevera yekuita vakadzi." Am J Clin Nutriti. 2006 Aug; 84 (2): 354-60.
Vander Wal JS, Marth JM, Khosla P, Jen KL, Dhurandhar NV. "Nguva pfupi inoguma mazai pamusana pekunyanya kudarika uye kuve nokupfuura." J Am Coll Nutriti. 2005 Dec; 24 (6): 510-5.
Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, Hendriks HF. "Chiitiko chepamusoro-mapurotini mangwanani-ngwanani pamushure mekunyora ghrelin." Am J Clin Nutriti. 2006 Feb; 83 (2): 211-20.