Relax and Enjoy Enjoying Right
Takataurirwa kwemakumi emakore kuti kuverenga makoriyori ndiyo nzira chete yekuderedza uremu, kuwana hutundu uye kuderedza mafuta, asi tafura yekudya kwekudya yakashanduka. Kunyange zvazvo makorikiti achiri kukosha zvikuru, vatambi vakachenjera vanoziva kuti vanofanira kufungisisa nezvehutano hwemakoriji avo kupfuura huwandu hwavo - heino chikonzero.
Funga nezvehutano usingaverengi
Zvinoita here kuti tive nechinangwa chehutano nehutano kana tikamira kuverenga makoriyori? Maererano nekuongorora kwechangobva kuitika, chinangwa chinofanira kunge chiri chekudya kwekudya, chiyero chemugove uye kwete kusimbisa nezve nhamba yacho zvakanyanya. IAmerican Council on Exercise inoratidza "kuverenga makoriyumu kunotyisa, nguva inopedza uye nzira inopisa-moto kuti usambofadzwa kudya." Izvi zvakauya semhepo yekufema mweya kune avo vanonetseka uye vakamanikidzwa nezvose zvokudya zvekudya. Nyanzvi dzakawanda dzezvokudya dzakasimbisa kungozvinyora zvokudya zvine utano muzvinyorwa zvekudya zvinotevera kutevedza kudya kwekudya pane nzvimbo yega gram, ounce kana calori. Academy of Nutrition uye mutauriri weDietetesi Heather Mangieri, MS, RD, CSSD, LDN inotsanangura kudya kwekodori-hakusi nzira yakanakisisa yekuwana hutano uye kazhinji isipo yezvinhu zvinokosha zvinovaka.
Maorikori Haasi Akaumbwa Akaenzana
Kuchinja kwezvokudya kunosendamira kune kudya kwekudya kwakanaka, chikamu chemugove uye kukosha kwekufarira izvo zvauri kudya. Kuchengeta zvaunodya zvinoratidzika senzira inobatsira yekunyora mapurogiramu ezvokudya asi kuparadza nguva yekuverenga makori. Chinonyanya kukosha ikozvino pamusoro pekudya kwekudya kwekudya kwekutanga kutanga kuverenga makori. Isu takangwara zvakakwana kuti tinzwisise kudya zana makorikiti eshuga ichava nemigumisiro yakasiyana pamuviri wedu kupfuura 100 makoriro emiriwo. IAmerican Council pamusoro pekuita mibvunzo inobvunza kupfuurira kweshoko rakakanganiswa rekoriori kuverenga kana kudya kwehutano kune zvose nezvekudya kwakanaka.
Ingodya chete Utano Hwokubudirira
Maererano neHarvard Public School of Health, zvokudya zvakanakisisa zvinobva pakudya kwepamusoro. Kutsvakurudza kuri kuziva kukosha kwemakorikori asi kunoratidza humwe uchapupu hwakasimba hwekuwana huwandu hwehutano hwakanaka uye hutano ndeye apo chinonyanya kukosha pane zvekudya. Dhipatimendi reHarvard Nutrition rakagadzira chidzidzo chinosanganisira 120 000 varume nevakadzi vane utano hwakanaka kupfuura makore makumi maviri kusvika ku debunk nheyo "kemori inonzi calori." Kuwedzera kwehuwandu hunoitika panguva ino kwakanzi kune vatori vechidya kudya mbatata, mbatya dzakagadzirwa, mafuta nyama uye kunwa soda. Kunyange zvazvo kurasikirwa kwekurema kwakaratidzwa munyaya idzi, ndiani aipedza miriwo, mbeu yose, michero, makungu, uye yogurt. Vatsvakurudzi vakaratidzawo huwandu hwakaenzana hunoenderana nekudya kwose hakupo nekuda kwekusiyana kwezvisikwa uye mararamiro. Zvisinei, vanhu vanogona kutevera "Harvard School of Public Health, Healthy Eating Plate" uye piramidhi yezvokudya kuitira urongwa hwakabudirira. I "Healthy Eating Plate" inotarisa kuhupamhi hwezvokudya uye inoparadzanisa zvikamu zvezvokudya zvakaputika mu ½ yemiriwo, ¼ zviyo zvakakwana, uye ¼ nyama ine nyama.
Nutrients pamusoro peN Numeri
Apo zvatinoisa pfungwa dzedu pane zvekudya-zvakakosha zvekudya zvakakosha muchikamu chemazana, chido chekuverenga makoriyori hachisi chinhu chakakosha. Iwe wakanzwa nheyo yakakurumbira "hapana munhu akambodya mafuta akawanda kare," uye ichi ndicho chinangwa chekutsvakurudza. Kare, sezvimwe zvimwe zvekudya zvakakwana zvakakwana zvezvibereko zvinokosha asi zvakaderera mumakori. Kudya zvakanaka kunokurudzira hupenyu hwakanaka, hunoita kuti tive nehutano hwakanaka, hunovandudza mitambo yehutano, hunoita kuti muviri ushande, uye inoderedza ngozi yedu yekurwara. Chikoro cheChikondombera neDeetetics chinopedzisa kuti ndicho chikafu chatinoisa mumuviri wedu chinotarisirwa kuratidza zvikafu hazvishande uye kuverenga makoriyori haisi kubudirira kwehutano hwedu uye hutano.
Healthy Food Food Plate Zvinyorwa:
1. Miti nemichero: Inosvika 50% yezvokudya. Zadza ½ ndiro yako ine mavara mazhinji, mavara, uye zvakasiyana-siyana sepinashi, kare, broccoli, pepper uye squash somuenzaniso. Ipa iri chidimbu chakareruka cheSautéed Broccolini Ne Garlic uye Olive Oil kuedza!
2. Mbeu Yese: Inoita ¼ yeplate yako. Unakidzwe zviyo zvakadai sequinoa, rizi rakasvibira kana bhari. Zvokudya izvi zvakakwirira mufiber uye yakaoma kwazvo makhahydrates.
3. Konda MaProtheni: ¼ yakasara yeplate yakachengeterwa mapuroteni anorema . Fadzwa nehove yako yaunoda, chifu chekuku, tofu kana nyemba.
4. Pakupedzisira, inwa mvura yakawanda uye urambe wakashanda sechikamu chemararamiro akanaka!
Sources:
American Council on Exercise, Lifestyle Habits Avo Vasingashandisi, Kuverenga Makoriyori uye MaKoriyamu Muchienderana neCalories Inhema, Jonathan Ross, 2/10/14
Chikoro cheHarvard yeHuzhinji Hwehutano, Chirongwa Chekudya, Izvo Zvakanakisisa Zvokudya: Unhu Hwakanaka
Academy of Nutrition uye Dietetics, The New Math of Counting Calories, Sharon Denny, MS, RDN, 2/14
New England Journal of Medicine, Kuchinja mune zvekudya uye mararamiro ehupenyu uye kwenguva yakareba kuwedzera kuwedzera kwevakadzi nevarume, Mozaffarian D et al., 6/23/11
Chikoro cheHarvard yeHuzhinji Hwehutano, Zvokudya Zvokudya Zvokudya, Zvokudya Zvakanaka Zvokudya Plate & Healthy Eating Pyramid, 2011