Hutano kugirosa kunotenga

Nhanho yakakosha yekudzora huremu, kuchengetedza huremu, uye kugara uine hutano kudzidza kudzidza kutenga izvo zvekudya muchitoro. Izvi zvichave nechokwadi chekuti une sarudzo dzakanaka kumba. Dzivisa kugara uchiunza machipisi kana makuki mumba. Pane kudaro, kuenda kunze kunotenga zvisina kunaka kurapwa kunokupa iwe yakawanda nguva yekutora sarudzo yekuziva nezve kudya chikafu ichocho. Izvo zvakanaka kuisa izvi zvekudya mukudya kwako, asi iwe haudi kuzvidya zvisina musoro.

Kana iwe ukatenga zviyero zvakakura kana hombe mapakeji echikafu chekudya, chigawanise muzvikamu zvidiki zvidimbu uye chengetedza izvo zvausingazoshandise ipapo ipapo.

MAPUROTINI

Paunotenga protein, sarudza:

• Yakaonda pasi turkey kana huku uye isina ganda turkey kana mazamu ehuku.
• Nyama yakasendama, senge bison (nyati) uye kucheka kwakashata kwenguruve uye nyama yemombe (senge kutenderera, top sirloin, uye nyoro). Tarisa nyama dzepasi dzinenge 97% dzakaonda.
• Hove, salmon, whitefish, sardines, herring, tilapia, uye cod.
• Zvishoma-mafuta kana nonfat zvigadzirwa zvemukaka.
• Mazai.
• Mbesa, senge bhinzi dzepinto, bhinzi nhema, bhinzi yeitsvo, nyemba, uye garbanzo bhinzi. Bhinzi dzakakangwa dzinogona asi kana iwe uine nguva yekuzvigadzira kubva pakutanga, bhinzi dzakaomeswa dzakachipa zvikuru. Tarisa zvinhu zvakaderera-sodium makedheni.
• Soy mapuroteni, senge tofu kana tempeh.

ZVIBEREKO NEVEGEGE

Tenga michero nemiriwo yakawanda. Ivo vanozokuzadza iwe uye vopa mavitamini, zvicherwa, uye zvimwe zvinovaka muviri izvo muviri wako unoda. Vamwe vanotenga matipi:

• Rimwe apuro riri pakati nepakati rine mazana manomwe chete macalorie.
• 1 mukombe (130 gramu) karoti ine 45 macalorie chete.
• 1 mukombe (160 gramu) yekucheka cantaloupe vise ine 55 chete macalorie.
• Kune michero yemumagaba, sarudza iyo yakarongedzwa mumvura kana muto, kwete sirasi, uye isina shuga yakawedzerwa.

Michero yakaomeswa nemiriwo zvinogona kuva sarudzo dzakanaka chero bedzi pasina shuga kana munyu wakawedzerwa. Mimwe mibairo yemichero yechando nemiriwo inosanganisira:

• Unogona kuve unovaka muviri kana dzimwe nguva unovaka kupfuura kutsva chero bedzi iwo asina michero yakawedzerwa.
• Haizoendi yakaipa nekukurumidza senge nyowani.
• Nyore kugadzirira. Mabhegi evhegi akaomeswa nechando ayo anopfungaira mu microwave anogona kunge akagadzirira mukati memaminitsi mashanu.

CHingwa uye zviyo

Sarudza zvingwa zvine hutano, zviyo, uye pasita, senge:

• Yese-yezviyo zvingwa uye mabhanzi (verenga chinyorwa kuti uone kuti chekutanga chigadzirwa chegorosi / zviyo zvakakwana.)
• Yese bran, 100% bran, uye shredded gorosi zviyo (tarisa zviyo zvine angangoita mana magiramu e fiber pakushanda.)
• Yese-gorosi kana imwe yakazara-yezviyo pasita.
• Dzimwe tsanga dzakadai semapfunde, quinoa, amaranth, uye bulgur.
• Akatenderedzwa oats (kwete pakarepo oatmeal).

Limit zviyo zvakanatswa kana "furau chena" zvigadzirwa. Ivo vane mukana wakanyanya kuita:

• Iva nepamusoro mushuga nemafuta, izvo zvinowedzera macalorie.
• Iva wakaderera mune fiber uye protein.
• Kushaya mavitamini, zvicherwa, uye zvimwe zvakakosha zvinovaka muviri.

Usati watenga chikafu chevhiki, funga nezve chirongwa chako:

• Ndirini uye kupi kwaunenge uchidya pamusoro pevhiki inotevera?
• Inguva yakadii iwe uchafanirwa kubika?

Wobva waronga zvekudya zvako usati watenga. Izvi zvinoona kuti iwe une izvo zvaunoda kuti uite sarudzo dzine hutano muvhiki rese.

Gadzira rondedzero yekutenga. Kuva nerondedzero kunodzora kushushikana kwekutenga uye kunovimbisa kuti iwe unozotenga zvese zvinoshandiswa iwe zvaunoda.

Edza kusaenda kunotenga zvekudya kana uine nzara. Iwe unozoita sarudzo dziri nani kana iwe ukatenga mushure mekunge wadya zvine hutano kana chikafu.

Funga nezvekutenga munzira dzekunze dzechitoro. Apa ndipo paunowana zvigadzirwa (nyowani uye chando), nyama, uye mukaka. Iwo epakati maazuru anowanzove nezvikafu zvishoma zvinovaka muviri.

Dzidza maitiro ekuverenga iwo Nutrition Chokwadi zvinyorwa pane zvekudya mapakeji. Ziva izvo iyo saizi yekushandira iri uye huwandu hwemacalorie, mafuta, mapuroteni, uye makabhohaidhiretsi pakushanda. Kana bhegi riine 2 servings uye iwe uchidya bhegi rese, iwe uchafanirwa kuwedzera huwandu hwemacalorie, mafuta, mapuroteni, uye makabhohaidhireti na2. Vanhu vane hutano hwakakosha hunoda kubhadhara zvakanyanya kune zvimwe zvikamu zvechiratidzo Semuenzaniso, kana uine chirwere cheshuga, unofanirwa kucherechedza magiramu emakhahydrate muzvikafu. Vanhu vane moyo kudya kunovaka vachada kutarisisa kuwanda kwesodium uye mafuta akazara. Mavara ezvekuvaka muviri zvakare zvino anosanganisira huwandu hweshuga yakawedzerwa. Shandisa ruzivo urwu kuita sarudzo dzakanaka. Mazwi maviri pane zvinyorwa zvekudya izvo zvinogona kutsausa nde "echisikigo" uye "akachena." Iko hakuna muyero yunifomu yekushandisa aya mazwi kutsanangura chikafu.

Mazwi maviri pane zvinyorwa zvekudya izvo zvinogona kutsausa nde "echisikigo" uye "akachena."

Mamwe matipi ekuverenga mavara uye kutenga chikafu chine hutano ndeaya:

• Sarudza tuna uye dzimwe hove dzemumagaba dzakarongedzwa mumvura, kwete mafuta.
• Tarisa chitaridzi kuti uwane mazwi anoti "hydrogenated" kana "zvishoma hydrogenated" mune runyorwa rwezvigadzirwa. Aya haana hutano hutano mafuta. Iyo padyo nekutanga kwerondedzero aya mazwi ari, iwo mazhinji acho chikafu chine. Chikwata chinopa huwandu hwese hwemafuta, uye iwe unoda kuti izvi zvive zero. Kunyangwe chikafu chakanyorwa seine zero magiramu emafuta ekufambisa anogona kuve nematanho saka iwe uchiri zvakare unofanirwa kuve nechokwadi chekutarisa kune yemhando yezvinyorwa.
• Nekuchenjera verenga chita chechikafu chero chipi chinoti icho uremu-kurasikirwa chigadzirwa. Kunyangwe iwo mazwi aya achishandiswa, chikafu chinogona kunge chisiri chisarudzo chine hutano kwauri.
• Ziva zvinorehwa ne "lite" uye "light". Izwi rekuti "lite" rinogona kureva mashoma macalorie, asi dzimwe nguva risinganyanye kushoma. Iko hakuna chiyero chakatemwa cheiro izwi. Kana chigadzirwa chakati "mwenje," chinofanirwa kuve nechero 1/3 mashoma macalorie pane chikafu chinogara chiripo, asi zvinogona kunge zvisiri low calorie kana hutano sarudzo.

Kufutisa - kunotenga zvekutengesa; Kufutisa - kunotenga zvekutengesa; Kurera huremu - kunotenga zvekutengesa; Kudya zvine hutano - grocery shopping

• Chikafu chitaridzi gwaro rechingwa chegorosi chakazara
• Kudya zvine hutano

Gonzalez-Campoy JM, St. Jeor ST, Castorino K, et al. Clinical tsika nhungamiro yekudya zvine hutano kudzivirira uye kurapwa kwezvirwere zvemetabolism uye endocrine muvakuru: cosponsored neAmerican Association of Clinical Endocrinologists / iyo American College yeEndocrinology uye iyo Obesity Society. Endocr Dzidzira. 2013; 19 (Chinyorwa 3): 1-82. PMID: 24129260 pubmed.ncbi.nlm.nih.gov/24129260/.

Hensrud DD, Heimburger DC. Nutrition's interface nehutano uye chirwere. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 202.

United States Chikafu neDrug Administration (FDA) webhusaiti. Chikafu kunyorera & chikafu. www.fda.gov/food/food-labeling-nutrition. Yakagadziridzwa Nyamavhuvhu 18, 2020. Yakasvika Nyamavhuvhu 30, 2020.

Dhipatimendi reU.S. rekurima uye Dhipatimendi reUtano reU.S. Dhijitari Mirayiridzo yevaAmerica, 2020-2025. Yechishanu Edition. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Yakagadziridzwa Zvita 2020. Yakasvika Zvita 30, 2020.

• Chikafu