Kukura kwechikamu

Zvinogona kuve zvakaoma kuyera chikamu chese chechikafu chaunodya. Asi pane dzimwe nzira dziri nyore dzekuziva kuti urikudya saizi dzakakodzera dzekushandira. Kuteedzera aya matipi kunogona kukubatsira iwe kudzora chikamu chemazana ehutano uremu kurasikirwa.

Saizi inokurudzirwa yekushandira ndiyo huwandu hwechikafu chega chega chaunofanirwa kudya panguva yekudya kana yekudya. Chikamu chikamu huwandu hwechikafu chaunonyatsodya. Kana iwe uchidya zvakati wandei kana zvishoma pane izvo zvinokurudzirwa saizi yekushandira, iwe unogona kuwana ingave yakawandisa kana ishoma kwazvo yeiyo michero yaunoda.

Vanhu vane chirwere cheshuga vanoshandisa rondedzero yekuverenga carb vanofanirwa kuziva kuti "kushandira" pane yekutsinhana rondedzero hakuzove kwakafanana nguva dzose seyakakurudzirwa saizi yekushandira.

Kune zvekudya zvakaita sezviyo uye pasita, zvinogona kubatsira kushandisa kuyera makapu kuyera chaiko kunoshumira kwemazuva akati wandei kusvika iwe wawana zvakanyanya kudzidziswa pakuona ziso chikamu chakakodzera.

Shandisa ruoko rwako uye nezvimwe zvinhu zvezuva nezuva kuyera zvikamu zvemazana:

• Kumwe kushumirwa kwenyama kana yehuku chanza cheruoko rwako kana dhiketi remakadhi
• Imwe matatu-ounce (84 gramu) yekushandira hove ibhuku rekutarisa
• Imwe hafu kapu (40 magiramu) echando kirimu tenesi bhora
• Imwe yekushizi yechizi idiki diki
• Imwe hafu kapu (80 gramu) yemupunga wakabikwa, pasita, kana zvinwiwa zvakaita semachipisi kana ma pretzels ruoko rwakatenderedzwa, kana tenesi bhora
• Kumwe kushumirwa kwepancake kana waffle ikombiki disc
• Mahwendefa maviri (36 gramu) epepanut butter ibhora reping-pong

Iwe unofanirwa kudya zvikamu zvishanu kana kupfuura zvezvibereko nemiriwo zuva rega rega kuti ubatsire kudzikisa njodzi yako yekenza uye zvimwe zvirwere. Michero nemiriwo zvakaderera mumafuta uye zvine fiber yakawanda. Ivo zvakare vanozobatsira kukuzadza iwe kuti ugutsikane pamagumo ekudya kwako. Iwo ane macalorie, saka haufanire kudya muganho, kunyanya kana zvasvika pamichero.

Maitiro ekuyera iwo akakosha ekushandira saizi yemichero nemiriwo:

• Mukombe mumwe (magiramu 90) emichero kana miriwo mbishi yakachekwa chibhakera chemukadzi kana baseball
• Imwe yepakati apuro kana orenji ibhora reTennis
• Imwe-kota mukombe (35 gramu) yemichero yakaomeswa kana nzungu ibhora regorofu kana diki diki
• Mukombe mumwe (30 gramu) yetisi mashizha mana (Romaine lettuce)
• Imwe svikiro yakabikwa mbatatisi ikombuta mbeva

Kudzora yako saizi saizi paunenge uchidya pamba, edza matipi anotevera:

• Usadya kubva muhombodo. Unogona kuyedzwa kuti udye zvakawandisa. Shandisa saizi yekushandira papakeji kuti ugovane chikafu muhombodo diki kana ndiro. Iwe unogona zvakare kutenga zvikamu-zvinoshanda-zvega zvezvinhu zvaunofarira zvekudya zvekudya. Kana iwe ukatenga muhuwandu, unogona kukamura zvidyiwa kumusoro muzvikamu-zvinoshanda chete paunosvika kumba kubva kuchitoro.
• Shingairira chikafu pamahwendefa madiki. Idya kubva mundiro yesaradhi pachinzvimbo chendiro yemanheru. Ramba uchipa ndiro mundiro yekicheni saka uchafanirwa kusimuka kwemasekondi. Kuisa chikafu chako kubva nyore kusvika uye pasingaonekwe kunoita kuti zvikuomere kuti udye zvakanyanya.
• Hafu yeplate yako inofanira kunge ine miriwo yakasvibirira. Gurai imwe hafu pakati peakaonda mapuroteni uye zviyo zvakakwana. Kuzadza hafu yeplate yako nemiriwo miriwo usati washandira yako yese yekupinda ndiyo imwe yenzira dziri nyore dzechikamu kudzora.
• Inopa akasiyana-siyana mafuta ezasi echikafu. Panzvimbo peyakazara-mafuta kirimu chizi, mukirimu wakasviba, uye mukaka, tenga yakaderera-mafuta kana skim panzvimbo. Shandisa hafu yemari iyo iwe yaunowanzo shandisa kuchengetedza mamwe macalorie. Iwe unogona kuyedza kutsiva hafu yekirimu chizi nehummus kana kusanganisa mukrimu wakasviba neyakajeka yogati kuti izvi zvive nyore.
• Usadya usina kufunga. Paunodya pamberi peterevhizheni kana paunenge uchiita zvimwe zviitiko, unozotsauswa zvakakwana zvekuti unogona kudya zvakawandisa. Idya patafura. Isa pfungwa dzako pane chikafu chako kuti iwe uzive kana waguta zvakakwana.
• Snack pakati pekudya kana zvichidikanwa. Kana iwe uine nzara pakati pekudya, idya ine hutano, yakakwira-fiber snack senge chimedu chemuchero, kadiki kadiki, kana ndiro yemuto-wakavakirwa muto. Chikafu chinokuzadza kuitira kuti usazodya zvakanyanya pakudya kwako kunotevera. Zvikafu zvishoma zvinodyisa mapuroteni uye makabhohaidhiretsi ane fiber zvinokusiya wagutsikana. Mimwe mienzaniso iri kuva neapuro ine tambo chizi, yakazara-gorosi mitswi ine nzungu ruomba, kana vana karoti ane hummus.

Kuti uchengetedze chikamu chako chemazana paunenge uchidya kunze, edza aya matipi:

• Raira iyo diki saizi. Panzvimbo yepakati kana hombe, bvunza saizi diki. Nekudya hamburger diki pane hombe, iwe unozo chengetedza nezve zana nemakumi mashanu macalorie. Iyo diki odha yefry inokusevhesa mazana matatu macalorie, uye kadhi kadiki inochengetedza zana nemakumi mashanu macalori. Usanyanya kukura saizi yako.
• Raira "saizi yemasikati" yechikafu, pane iyo saizi yekudya kwemanheru.
• Raira appetizers pane entrees.
• Goverana kudya kwako. Split entree neshamwari, kana cheka chikafu chako muhafu kana chasvika. Isa hafu mubhokisi rekuenda usati watanga kudya. Iwe unogona kuwana imwe yakasara yekudya kwako kwemasikati zuva rinotevera.
• Zadza neakaderera macalorie chikafu. Raira saradhi diki, mukombe wemichero, kana mukombe wemuto-wakavakirwa muto usati wapinda. Ichakuzadza iwe kuitira kuti udye zvishoma zvekudya kwako.

Kufutisa - chikamu chikamu; Kufutisa - saizi chikamu; Kurema-kurasikirwa - chikamu chikamu; Kudya zvine hutano - chikamu chikamu

Mozaffarian D. Nutrition uye zvemwoyo uye metabolic hosha. Mune: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds. Chirwere Chemwoyo cheBraunwald: A Chinyorwa cheCardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019: chitsuwa 49.

Mapaki EP, Shaikkhalil A, Sainath NN, Mitchell JA, Brownell JN, Stallings VA. Kupa vacheche vane hutano, vana, uye vachiri kuyaruka. Mune: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Nelson Chinyorwa chePediatrics. 21st ed. Philadelphia, PA: Elsevier; 2020: chits. 56.

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.

• Kudzora Kurema