Zvimwe (Kwete Zvose) Hapana-Fat Zvokudya Zvingakubatsira Iwe Slim Down
Kana uri kuedza kuderedza uremu, zviratidzo zvaunotenga paresitoro zvinogona kuita kana kuputsa chirongwa chako. Saka iwe unofanirwa kuunza rwandu rwemafuta asina-mafuta kuti udye apo uri kuedza kurasika uremu. Shandisa mazano aya uye shandura ichi chinyorwa usati waenda kuchitoro.
Overview
Saka, zvii zvekudya zvinokonzera mutsara wezvokudya zvisina mafuta? Iwe unogona kushamisika. Zvizhinji zvekudya izvi zvakasununguka pasina mafuta.
Zvimwe zvinogadzirwa zvisina mafuta zvakasara hazvina kunyorwa. Sei? Zvimwe zvekudya zvekudya zvinogona kunge zvakashata kuti uwedzere kushaya purogiramu yako. Dzimwe nguva, apo vaiti vezvokudya vanobvisa mafuta kubva pakudya, vanoiisa iyo nehuga, saka iyo koriori inoramba iri yakafanana. Uye kudya kwako kwehuga kunopinda nepadenga.
Zvokudya zvizhinji pane iri rondedzero risina mafuta zvinopa ruzivo rwezvokudya, asi chengetedza kalori inotarisa. Izvi ndizvo zvakanakisisa zvekudya kwekurehwa nekurema. Zvimwe zvisarudzo zvakanyorwa pasi apa hazvirevi kupa chikafu chakakura asi kugadzirisa zvido zvako zvemasukisi uye kubata kune makoriki mashoma.
Chii chisina kuwanikwa? Zvokudya zvisingabatsiki zvakadai sechiputi nemakeke, kudya kwema-calorie yakawanda, zvokudya zvakabikwa zvakanyanyiswa sehove dzehove, nguva dzose dzinoita sedoo uye saladi yakagadzirwa , ice cream, uye chocolate candy.
Kudya Nokurasikirwa Kwemafuro
Heino uwandu hwezvisina mafuta zvekudya zvekudya kurasikirwa nekurema:
Canned Foods
Zvokudya zvekakani zvinogona kuva zvakanaka kune dieters pane bhajeti. Zvokudya zviri mumakedheni zvinowanzowedzera mari, zvinowanzopedza nguva refu, uye zvinogona kudzorerwa zvakare nokukurumidza. Funga izvi zvingasarudzwa:
- White nyemba
- Black bean
- Garbanzo nyemba
- Canned tomato
- Makori ekakani
- Mimwe miriwo yemakwenzi
- Canned chibereko chisina sachidi yakawedzerwa
- Tuna (makedheni mumvura kwete mafuta)
- Fat-free refried bean
- Sokini yakasinwa nekwenheyo yakajeka (usapinda cream soups)
Kana uri kutarisa kudya kwako sodimu, chengetedza chikafu chokwadi chokwadi iwe usati watenga. Zvimwe zvipfeko zvisina mafuta zvakakonzerwa nemafuta, zvakadai sehairi uye masvini, zvinogona kunge zvine munyu wakawanda. Iwe unogona kusuka nyemba kana veggies kuti uderedze sodium, asi ivo vacharamba vachiine munyu wakawanda kupfuura mitsva yakatsva kana yakaomeswa.
Dairy Foods
Hazvisi zvose zvemafuta ane mafuta asina kunaka anofarira zvakanaka. Saka zvakakosha kufungidzira kunaka kana uchiita sarudzo yako. Dzimwe nguva kutenga mazana e-fat-fat is better because you will be satisfied to eat less and consuming less calories in general.
Kune vamwe dieters, zvisinei, zvishoma zvamafuta zvinopa satiety. Saka, sarudza yako ye-fat mafuta yekudya nekuchenjera. Uyezve, chengetedza chikafu chokwadi chinyorwa chezvakawedzerwa zvinotapira-zvimwe zvisiri zvemafuta zvemukaka mune zvakanyanya mune shuga. Funga izvi zvingasarudzwa:
- Mafuta asina guroji echiGiriki
- Mafuta asina chirwere chemafuta
- Fat-isina kana pasi-fat-fat cream cheese
- Umukaka wekamu
- Low-fat fat cheese sechikamu chema mozzarella
- Yakaderedza-mafuta kana mafuta-asina uromu wakisi
Condiments
Kana iwe ukakwanisa kurarama usina michero uye ukapararira, unogona kukwanisa kuora muviri nekukurumidza. Kazhinji kondomu dzinowedzera makoriyori pasina kuwedzera zvakanyanya kunaka. Asi, kana uchida kuwedzera makondomu pane zvokudya zvako, sarudza mafuta aya asina mafuta:
- Yakaderedzwa-mafuta kana mafuta-asingabhadhari masaga
- Chiedza mayo
- Salsa
- Butter Buds
- Vhiniga
- Cocktail sauce
- Yakapedzisira-shuga michero yakapararira kana kuputika
- Soy muto
- Tomato sauce
Protein
Lean protein inofanira kunge yakakosha pamatsetse ako ezvokudya-ane ushamwari hwekudya. Iyo ine mamwe mafuta, asi inopa kukura kwakasimba kwezvokudya. Chimbofunga izvi:
- Ivhu rakavhurika turkey ( ita nechokwadi chokuti unosarudza zvakanakisisa zvakasiyana siyana )
- Nyuchi isina ganda uye mazamu mazamu
- Kuonda kunotonhora kunotapira sezvinochekwa yakabikwa ham
- Wakatsvaira kana firiji yakakanyiwa zvidimbu
- Nehove itsva kana yechando uye hove
- Mazai, maharai, kana mazai vatsvene
- Amamondi
Sweets
Munyika yakakwana, dieters haizodi kutora. Asi isu tose tinoda kutapira zvakanaka nguva nenguva. Iyi ndiyo yakanakisisa yekudya-yakasarudzwa sarudzo (dzimwe dzine mafuta mashomanana, asi akawanda haana mafuta):
- Matambudziko akaoma
- Gum
- Tootsie Rolls
- Lollipops
- Dat-free Jello makapu
- Low-fat or no-fat ice cream bars
- Push-Ups
- Sorbet
- Sherbet
- Fudgesicles
Chingwa uye Mbeu
Edza kusarudza chingwa chepamusoro-fiber uye zviyo, kunyange kana zvikapa mafuta mashomanana. Asi edza kuchengeta zvisarudzo zvako zvishoma mumakori. Chimbofunga izvi:
- Mbeu yose, shuga yakaderedzwa, uye zviyo zvebazi
- Zviyo zvose zvezviyo
- Brown rice
- Whole wheat pita
- Oatmeal (usazvidzivirira zvemashuga ane shuga)
- Yese yezviyo pasta
Shoko Rinobva
Nokuva nehuwandu huse urwu hwezvokudya zvisina mafuta uye zvekudya izvo zvinodyiwa-kudya, unenge wakagadzirira kubata gadziriro yekupedzisira yezvokudya uye chero zvido zvinouya iwe.