Shandisa masimba ekurasikirwa kwemafuro ekudya zvishoma
Iwe unoda chirongwa chokudya kuti uremerwe uremu here? Zvokudya zvirongwa zvekurasikirwa kwemazivi zvakaoma kuronga iwe pachako. Kazhinji zviri nyore kutevera urongwa hwezvokudya hwakanaka hunoiswa pamwechete nenyanzvi nutritionist kana dietitian.
Kunyangwe iwe uri kutevera koriori ye-1,200 zuva rekudya kudya, koriori 1 500 pazuva unodya kana purogiramu ine yakakwirira yekoriori, iwe uchawana hurongwa hwokutevera pasi apa.
Zvino shandisa purogiramu dzinogona kuregwa uye mazano akajeka kuti asvike kugovera chinangwa chako uye uchengetedze pounds kuti uite zvakanaka.
3 Chikafu Chirongwa Chekudzora Kurema
Usati wasarudza chirongwa chakanakisisa chekudya-calorie, zvakakosha kuziva kuti mangani emakoriori aunoda kudya zuva rimwe nerimwe . Nhamba yacho inogona kusiyana zvichienderana nehukuru hwako, hutano hwako, uye nhengo yako yepamusoro. Nzira dzakawanda dzekutengeserana-kurasikirwa zvirongwa zvinopa vakadzi koriori ye-1,200 patsika chirongwa chekudya uye varume ku-calorie 1,500 pazuva kuronga chirongwa.
Kana uchinge waziva makirori mangani aunoronga kudya zuva rega rega, sarudza imwe yezvirongwa izvi zvekudya kwekurasikirwa.
- 1,200 Koriori Nezuva Kudya Chirongwa Chekudzora Kurema
- 1 500 Kalori Nezuva Kudya Chirongwa Chekudzora Kurema
- 1,700 Koriori Nezuva Kudya Chirongwa Chekudzora Kurema
Zvokudya Zvitsva Zviri Purogiramu Yokurasikirwa Kwemafuro
Kana ukangosarudza chirongwa chekudya, inguva yekugadzirisa uye kuongorora kudya kwako. Kana ukaronga kudya kwega kwega nekugadzirira uye uine zvokudya zvakagadzirira kuenda, iwe unenge uchida kubatisisa kudya kwako.
Shandisa fomu iyi inogona kukonzerwa nekugadzirisa kudya kwako.
- Kudyidzana kwevhiki nevhiki Kurasikirwa Kwemafuro Kwekudya
Shandisa fomu kuronga nguva uye zvauchadya zuva rimwe nerimwe. Chirongwa chekudya chawakasarudza pamusoro apa chichapa chekudya, asi iwe uchiri kuda kusarudza nguva yekudya. Saka pane nguva yakanakisisa yekudya kudya kwega kwega masikati here?
Kwete saizvozvo. Nokuda kwekurasikirwa kwemazivi, nhamba yekoriori yaunodya zuva roga roga inokosha kupfuura apo iwe uchidya.
Zvechokwadi, izvozvo hazvirevi kuti nguva yekudya haibatsiri zvachose. Edza kuronga kudya pasina maawa mashanu ari oga. Zvadaro ronga purogiramu yechingwa pakati pekudya imwe neimwe. Nenzira iyo, haungatori nzara yakanyanya zvokuti iwe unonyengedza kudya kwako. Shandisa intuition yako, purogiramu yako pachako, uye zvaunoda iwe semutungamiri wako.
5 Mazano Okubatanidza Zvokudya Zvako
- Ronga nguva yekugadzirira . Isa pamaminitsi makumi matatu ega ega ega kwevhiki kuti ugadzire kudya kwako uye ugadzire urongwa hwekutengesa. Unogona kuwana izvi zviri nyore kuita neSvondo mangwanani. Rongedza nguva yako yekugadzirira kudya sezvaunoita pane zvimwe zviitiko zvinokosha muupenyu hwako. Ino ndiyo nguva yakanakisisa yekugadzirisa kushanda kwako kuitira kuti uve nechokwadi chokuti iwe unowana kuvevedza kwakakwana kuti uremerwe ure nekukurumidza .
- Shop uye cook. Mushure menyu makaronga kudya kwakanaka, saka ndiyo nguva yekuenda. Vakawanda dieters vanoita izvi pakarepo mushure mekunge vazadza chirongwa chavo chekudya kuitira kuti ivo vagare zvakakwana kwevhiki yekudya zvine utano. Ipapo iwe unogona kuronga firiji yako nekudya-ushamwari hwekudya kuitira kuti kuora kurasikirwa zvokudya zvive nyore kuwana.
- Tumira hurongwa hwako. Urongwa hwako hwehutano hwekurasikirwa huri nani huchaita chero chinhu chakanaka kana uchinge wakagara muidheji yakaiswa pasi pasi nemitemo. Saka kana wazadza fomu yako, inyore iyo munzvimbo yaunoona iyo zuva nezuva. Ichashanda sechiyeuchidzo chezvokudya zvako uye zvekuzvipira kwako kusvika kuhutano hwakanaka.
- Prep foods in advance. Kuti uone kuti iwe unonamatira pane chirongwa chako chekudya , kuronga kudya kwako nguva isati yasvika. Iwe unogona kuita izvi mushure mekudya kwemanheru manheru. Isai zvokudya zvamuchadya kwekudya kwemanheru kuitira kuti vagadzirire kuenda kana iwe uchimuka. Zvino takura zvokudya zvako zvemasikati uye zvokudya zvekudya zvezuva rinotevera. Pakupedzisira, ita chero chikafu chekudya kwemanheru ehupenyu hunotevera kuitira kuti zvive nyore kukanda pamwe chete kana uchidzoka kubva kubasa.
Ramba uchifunga kuti nguva yokutanga yaunogara pasi uye kuronga kudya kuti ude uremu hutano huchatora chinguva chiduku. Asi kana iwe uine hurongwa huri panzvimbo, iwe uchafema kuburikidza netsika uye iwe ungatoda iwe!
Kuita kurongeka kunonzwa kwakanaka uye kunosvika purogiramu yako yekurasikirwa kwehutano inonzwa zviri nani.