Tinoziva kuti kurapa kwakakwana uye mazano ekudya kune chinangwa chokuderedza uremu, asi kana iwe uine utete, iwe uchida kutsvaga nzira dzekudzivirira. Tinogona kubatsira!
1 - Enda Nesimba-Dense Zvokudya Zvakanaka
Kuti uwane uremu, iwe unoda kupedza makoriki akawanda kupfuura iwe unopisa zuva nezuva . Idya zvekudya zvekudya zvakanyanya kana kudya kukuru. Asi chinyorwa haufaniri kuvimba nepamusoro-koriori zvisina kudya zvisingakonzerwi kana pane zvokudya zvine simba- izvo zvakakunakira. Heano mapfumbamwe ezvatinoda zvikuru-kuwana zvokudya.
2 - Bagels
Chingwa uye zviyo, kazhinji, zvakanaka kubva mumakungu-ehydrates muviri wako unoda simba. Bagels zvinongowanikwa kuwedzera kwekoriori-dense kana vachienzaniswa nevakoma vavo vakaderera. Apo rumwe rutivi rwechingwa rune anenge makori makumi manomwe, rimwechete duku re-inch 3-inch rinopfuura 150 makori. Uye iyo huru yekutengesa hovha yepafi ine 300 kana kupfuura. Tambanudza bhagel yako nekisiki chese uye imwe zana-muzana yemichero inopararira kune yakakorori yakakura (asi ine utano) nyoka. Zviyo zvose zvegorosi zvakanakisisa nekuti zvichaitawo kuti uwedzere fiber yako yekudya.
3 - Pasta
Pasita imwe imwe yekoriori-yakawanda yemakrohydrates saka inogona kushanda senheyo yehutano hwakanaka uye yakakwirira-yekoriori (somuenzaniso, imwe kapu yepaghetti yakagadzirwa neodhe ine 220 makori). Tarisa pasta yako ne lycopene-rich marinara muto uye uwedzere nekota mukombe we shredded cheese kune mamwe makori uye calcium. Kana sarudza i-high-calorie Alfredo muto. Kana iwe wakamanikidzwa nguva uye mari, unogona kuedza ramen noodle makeover . Uye sarudza gorosi rakazara pasita pose paunogona.
4 - Zvibereko Zvakakangwa
Zvipe iwe kukurumidza kukura koriori nekudya zvishoma kana maviri zvezvibereko zvakaomeswa. Vane zvinyorwa zvishoma kudarika vatsva vavo vatsva, saka zvinoreva kuti hafu imwe-mukombe wakaomeswa michero ine mamwe makoriki kupfuura yakachena. Semuenzaniso, imwe kapu yemiriwo yakaoma ine makori mazana maviri akaenzaniswa nemukombe wakazara wemadhiro mazambiringa, ane anenge 60 makori. Zvinomera zvinogona kunge zvakanyanya kufarira michero yakaomeswa mumugodhi wako wekudya, asi unogonawo kuwana mawaniro akaomeswa, apricots, cranberries, uye kunyange michero inopisa.
5 - Mafuta Anopa Utano
Kuwedzera mafuta akawandisa pane zvokudya zvako inzira iri nyore yekuwedzera makorikori, asi unoda kuva nechokwadi chekusarudza mafuta namafuta anokuitira iwe. Mafuta omuorivhi akapfuma mune hutano monounsaturated fatty acids uye anogona kuwedzera makoriki uye kunakidza pasita, chingwa, kana miriwo. Mafuta e-canola ndiyo yakanaka inobva kune omega-3 uye mafuta anonzi monounsaturated, uye inotyisa mafuta ose-chinangwa chokubika. Mafuta uye mazai emafuta mazambiringa anowedzera mukanaka uye akakwana kuti aspire saladi.
6 - Kutaura
Zvinyorwa zvinopfuma mu monounsaturated fatty acids pamwe chete zvine vitamini K , potassium, uye fiber. Imwe avocado inodarika mazana mashanu emakirori saka ndiyo nzira yakanaka yekuwedzera mamwe makoriyori pasina kupa chibayiro chakanaka. Wedzera avocado slices ku sandwiches yako kana kuita guacamole uye kushumira nekacheka tortilla chips. Iwe unogonawo kuwedzera guacamole kune soft shell tacos kana burritos
7 - Nutswa nembeu
Nuts uye mbeu dzine mafuta akawanda anowedzera marori ane hutano pane zvaunodya. Bhuku reBrazil, maarmonds, walnuts, pecans, cashews, mbeu yezuva, mbeu yefrikisi, uye mbeu dzepukanana zvose zvakanaka kwauri. Edya nutswa yakakangwa nembeu nemaoko mashoma kana kuisa huni bhitamu pane apulo kune chikafu-dense uye calori-dense snack.
8 - Granola
Ita yako granola nemhando ipi zvayo yewaini yakazara zviyo, zviyo, mbeu nemichero yakaomeswa. Chengetedza granola yako mune imwe mudziyo usina kutenderera uye ushandire iko kwekudya chamangwanani . Isa imwe granola mumidziyo yeplastiki duku yaunogona kutora newe pazuva rakabatikana. Kuti uwane mamwe mararamiro uye makorikori, unogona kuwedzera chocolate chunks kana peanut butter chips.
9 - Fruit Juice
Sarudza zana-zana muzana yemichero yejusi pane sorosi sodas uye zvinwiwa zvine simba . Tarisa kunze kwezvibereko zvinonaka-zvinotapira zvinowanzova shuga kana kuti high-fructose mahira emukoko nokuti havangove nehuwandu hwezvokudya zve-100-muzana jisi dzemichero. Muchengi jisi (pasi-sodium inonyanya kunaka) inowanzove yakaderera mumakoriyori, asi ichiri neine mavitamini nemaminerari aunoda.
10 - Mapuroteni Bhabha
Iwe unogona kuwedzera mapuroteni ako ekudya (uye makoriyori) ane mapuroteni. Unogona kuzvitenga mune imwe nzvimbo chero ipi zvayo yekudyira kana yekutengesa, kana kuti uite mapuroteni ako emapindu . Edya imwe kana maviri mapuroteni mabhizinesi pamwe nekudya kwako nguva dzose-zvichida hazvizokubatsiri kuwedzera uremu kana uchizvishandisa kuti uchinje zvimwe zvekudya.