Iwe unogona kushandisa kufamba sechikamu cheurongwa hwekurasika , asi iwe unoda kuenzanisa muviri uye kuti unodya zvakadini. Iko kari mubhokisi yemasipi inofanana naiyo iwe waizopisa nekufamba makiromita matatu kusvika mashanu. Rimwe Big Mac rinotora maawa maviri kuti ipise. Kana iwe uchinge wapinda mumitambo yekudya kwaunenge uri kutora mune mamwe makoriori zuva nezuva kupfuura iwe unoshandisa, iwe hauzoregi kushaya uremu pasinei nekudzidzira kune zvakakurudzirwa 30 kusvika 60 maminitsi pazuva.
Kuti uremerwe uremu, unofanirwa kudya zvishoma pamakirori pazuva pane iwe uchipisa. Nhamba yacho yakasiyana kubva kumunhu kusvika kune munhu. Dzidza iwe nehomwe yekutora kuora koriori calculator:
Unodya Zvii Zvechokwadi?
Vanhu vazhinji havazivi kuti vanodya zvakadini zuva nezuva. Kwevhiki imwe chete, chengetedza zvinhu zvose zvaunodya uye kunwa muzvinyorwa zvekudya kana pamapepa kana kushandisa purogiramu yakadai saMyFitnessPal kana kuti Fitbit's food tracker. Iwe uchange uchingowedzera kuziva kuti makori anowedzera sei zuva. Iwe unogona kunge usingazivi kuti uri kunwa makorikiti mune rako latte kana kuti mazana mangani zvaunotora kuti upise bhegi rezviyo chibage.
Edzai zvokudya zvenyu uye munwe makamori anorwisana nekoriori iwe unopisa zvose mukurovedza muviri uye sechikamu chemuviri wako wezvinyorwa zvemagetsi. Kana iwe ukapfeka fitness tracker, koriori yako yezuva nezuva inogona kuve nyore kana ichienzaniswa nemakori ako anodyiwa. Iwe uchaona kuti iwe unoda zvakadini kuchinja nzira yaunodya.
Iwe uchada kukanganiswa kwekoriori yemakori mazana mashanu pazuva kuti uone kuora kwemaundi pound pavhiki. Kudzidzira muviri kunogona kuva chikamu cheizvi, asi iwe ucharamba uchida kufunga zvaunodya.
Ita Shanduko Mukuda Uye Sei Unodya Zvakawanda
Kuchinja kwezuva rimwe-kwezuva kunogona kukubatsira kuti uchengetedze marori ako. Edza mazano aya:
- Idya zvokudya zvaunofarira asi mune zvikamu zviduku.
- Dzorera kushandiswa kwezvokudya zvekudya zvine miriwo nemichero.
- Idya zvishanu zvishanu kusvika kune gumi zvezvibereko nemiriwo zuva nezuva.
- Zvokudya zvezvipfeko zvikamu zviviri kusvika mana zvakatarwa mari yaunofanira kudya pane imwe kudya. Idya zvishoma zvishoma, uye utore kumba hafu yezvokudya pataiti kana uchiita.
- Ita shanduko iwe unogona kurarama nehupenyu hwako hwose.
- Edza kudya zvitsva uye mapoka matsva.
Kusarudza Zvokudya Zvakanaka
Kunze kwekurasikirwa nekurema, iwe unodawo kupisa muviri wako nezvokudya -zvakasvibira . Kana uri kudya zvishoma makori, unoda kuti zvive zvekudya izvo zvichapa zvinokosha zvehutano hwakanaka nekushanda. Iwe unogona kuwedzera humwe hutano hwekudya kwako pane izvo zvinokurudzira.
Aya ndiwo mapoka ezvokudya zvinoratidzirwa akasiyana-siyana emakirori emajiro ezvokudya kuti uone kuti uri kuwana zvakasiyana-siyana zvehutano muviri wako unoda, kusanganisira mapuroteni, fiber, vitamini, uye minerals. Gurai zvikwereti zvizere zveboka rega rega rezvokudya pakati pezvokudya uye zvinopedza kudya zuva rose. Zvikamu zvakanyorwa zvakanyorwa pazuva.
Zuva rega rega 1200 Calorie Diet
- 3 ounces of meat meat / protein
- 4 ounces yezviyo nehafu yezviyo zvakakwana
- 1 kapu yemichero (kunyanya michero yose)
- 1 1/2 makapu emidziyo (kana kaviri iyo yakawanda yemashizha ane mashizha)
- 2 1/2 makapu emukaka (low fat inoshandiswa)
Zuva rega rega 1400 Calorie Diet
- 4 ounces of meat meat / protein
- 5 ounces yezviyo nehafu yezviyo zvakakwana
- 1 1/2 makapu emichero (kunyanya michero yose)
- 1 1/2 makapu emidziyo (kana kaviri iyo yakawanda yemashizha ane mashizha)
- 2 1/2 makapu emakaka
Zuva rega rega 1600 Calorie Die
- 5 ounces of meat meat / protein
- 5 ounces yezviyo, nehafu yezviyo zvakakwana
- 1 1/2 makapu emichero (kunyanya michero yose)
- 2 makapu emiriwo (kana kaviri iyo yakawanda yemashizha mashizha)
- 3 makapu emukaka (low fat preferred)
Kushumira uye Kufananidzwa kweboka rimwe nerimwe rekudya
Mune zvimwe zviitiko, ounces nemikombe hazvirevi nyore kushandura kune zvingawanda zvekudya.
Heano zvimwe zvimwe zvakafanana zvinokutungamirira iwe:
- Mapurotini : Chiyero cheunoshandisa chinoshanda nyama yakakonda, huku, uye hove. Izvo zvinodhaka zvinodhaka zvinokwana 1 ounce imwe yei, 1 kiyikoni nut butter, 1/4 mukombe wehairi yakagadzirwa kana zvimwe zvinomera, kana 1/2 ounce yemiti kana mbeu.
- Zviyo : 1 ounce inoshanda yakagadzirira-kudya-kudya cereal asi yakaenzana nechikamu chimwe chechingwa kana 1/2 kapu yeridheka yakagadzirwa, pasta, kana kuti zviyo.
- Chibereko : Muyero wekombe unoshanda kune michero yakajeka kana yakabikwa uye 100 muzana jisi yemichero. Asi kune michero yakaomeswa, iyo yakaenzana ndiyo 1/2 mukombe.
- Vekudya : Chiyero chemukombe chinoshanda semiriwo yakasvibira kana yakabikwa uye 100 muzana yemuriwo yemuriwo. Asi iwe unowana bhonasi yemashizha emashizha emashizha sezvo iwe unogona kuva nemikombe 2 yeiyo imwe neimwe yekombe imwe yemimwe miriwo.
- Dairy : Chiyero chemukombe chinoshandisa mukaka, mukaka we soy, uye yogurt. Izvo zvakaenzana nechesi zvinokwana 1/2 ounces ezvisikwa zvechikafu kana 2 ounces echishandiswa cheese.
Nguva yekudya
Munhu mumwe nomumwe angangodaro ane nzira yekudya inovabatsira. Asi kana iwe uri kuderedza nhamba yemakoriire iwe uri kudya unogona kutora nzira yakasiyana yekubatsira kudzivirira nzara, kunyanya mukati vevhiki rokutanga kana maviri. Vanhu vazhinji vanoona kuti kudya zvokudya zvitatu zviduku uye zviduku zviviri zviduku zvinoshanda zvakanaka.
Icho chakanaka kuva nechingwa chiduku musati waita muviri kuitira kuti iwe uwane mafuta akakwana pabhodhi kuti uise muhangu. Zvakakoshawo kuti nguva imwe yezvokudya zvako idye mushure mekunge uchinge watora nguva refu yekurovedza muviri kuti udzose misumbu yako kuitira kuti vagone kugadzirisa nekukura.
Kana iwe une chirwere cheshuga, iva nechokwadi chekukurukurirana nguva yekudya, kurovedza muviri, uye kurongeka kwezvokudya nachiremba wako kana dietitian.
Shoko Rinobva
Kudya nekurema kwemazivi kunogona kuve kuchinja kukuru. Kana iwe uchikwanisa kuita shanduko dzinokurudzira chikafu chako pane nhamba yepasi yekoriyori iwe uri kuita muviri wako zvakanaka nenzira dzakawanda pane kungorasikirwa. Kudzidzira muviri kunokosha kuti muviri wako uve wakagwinya uye unoshanda pamwe nekuderedza dambudziko rako rehutano paunenge uchirasikirwa. Chinangwa kwemaminitsi anenge 150 ekuenzanisa-kuita zvakadai sokufambisa kufamba kwevhiki imwe neimwe.
> Sources:
> Dietary Guidelines 2015-2020. Office of Disease Prevention and Health Promotion.
> Kurasikirwa uremu. American Heart Association.
> MyPlate Daily Checklist. United States Dhipatimendi Rezvekurima.