Kudya-kusimudzira chikafu

Kudya-kudya kwekudya kunoshanda kupokana newe kana iwe uri kutarisa uremu hwako. Idzi zvekudya dzinogona kuravira zvakanaka, asi dzakaderera muhutano uye dzakakwira macalorie. Zvizhinji zvezvikafu izvi zvinokusiya uchinzwa nzara nekuti zvine fiber shoma kana protein. Pakati pese, chikafu-chikafu chinosanganisa chinofanira kuita chikamu chidiki pane chako chikafu.

Zvokudya zvine mafuta akawanda. Zvizhinji zvekudya zvine mafuta akawanda zvine macalorie mazhinji asi chikafu chidiki. Zvizhinji zvezvikafu zvekudya-zvinomhanyisa zvinogadzirwa nemafuta asina hutano kana akazadza mafuta. Aya marudzi emafuta akasimba mukamuri tembiricha. Semuenzaniso, mafuta ari muchizi nemafuta akasimba. Kupesana, mafuta ane moyo-ane hutano maorivhi mafuta emvura. Zvakadaro, iwe unofanirwa kugara uchidzora zvikamu zvako, nekuti zvakawandisa zvemafuta zvinogona kutungamira mukuwedzera huremu.

Zvokudya zvine mafuta akawanda zvinosanganisira:

• Nyama ine mafuta, yakadai soseji, bhekoni, uye mbabvu
• Zvidyo zvakagadzirwa nemafuta akazara chizi, senge pizza, burritos, uye mac uye chizi
• Zvikafu zvakakangwa
• Yese-mafuta emukaka chikafu, senge ice cream kana pudding
• Chikafu chakagadzirwa mukirimu, senge masukisi ane muto nemuto

Yakanatswa tsanga. Kusiyana nekudya-kunowedzera zviyo zvese, zvakawanda zvemuviri uye faibha zvakabviswa kubva pazviyo izvi mukuchenesa maitiro. Nekuda kweizvozvo, vanokusiya uine nzara.

Mbeu dzakanatswa dzinosanganisira:

• Chingwa chena
• Pasita yakagadzirwa nefurawa chena
• Mucheka muchena

Kumusoro-koriori zvinwiwa. Zvinwiwa zvinotapira kazhinji zvakawandisa mumakoriori.

• Soda. 16-ounce (480 mL) inogona yeshuga soda ine macalorie mazhinji sekuki.
• Muchero wemichero. Mazhinji juzi yemichero ine shuga yakawanda uye yakaderera muchero. Tarisa zana muzana yemichero yemichero isina yakawedzera sirasi yechibage, dextrose, sucrose, kana manyuchi. Tarisa yako saizi yekushandira, nekuti 100% majusi achiri akakwirira mumakori. Kazhinji havana michero yakawanda sechibereko chose chavanosvinirwa. Sarudzo iri nani kudya chimedu chemuchero. Iyo yakawedzera fiber uye yakawanda ichakubatsira iwe kuti unzwe uzere.
• Mitambo uye zvinwiwa zvemagetsi. Zvizhinji zvezvinwiwa izvi zvine shuga yakawanda uye macalorie. Simba zvinwiwa zvakare zvine yakawanda caffeine. Kunze kwekunge waita muviri wakaringana kudikitira kweawa kana kupfuura, uri nani pakunwa mvura. Iwe unogona zvakare kusarudza yakaderera-koriori shanduro dzeidzi zvinwiwa.
• Kofi zvinwiwa. Kofi yakaderera mumakirori pachayo. Asi kana ukangowedzera mukaka wakakora-mafuta, mushuga zvinwiwa, uye kirimu yakarova, iyo koriori kuverenga inokwira.

Zvinhu zvakabikwa. Yakakwirira mumafuta, shuga, uye zviyo zvakanatswa, makeke uye mashupika akabikwa anodyisa-mabhasi pamatanho ese. Deredza izvi zvekudya kune imwe nguva kurapa uye uve nechokwadi chekutarisa yako chikamu chemazana. Izvi zvinosanganisira:

• Donuts
• Muffin
• Scones
• Cake
• Cookies
• Brownies

Exercise mabhawa. Aya mabhawa anogona kunge akawana mukurumbira wakanaka nekuti anotengeswa kuti akupe simba rekurovedza muviri. Asi mazhinji acho akafanana nemabhawa eswiti: yakaderera fiber, uye ine shuga yakawanda, mafuta, uye macalorie. Kunze kwekunge iwe uchida imwe inokurumidza simba pakati pejaho kana chikamu chekudzidzisa, tsvaga nzira ine hutano yekuwedzera mafuta.

Cream-based soups. Zano rekugadzira kudya kwemuto uye saradhi rinogona kudzosa moto kana mukombe wako wesobho uine koriori uye mafuta chimiro chehamburger. Creamy soups senge mushroom bhisikiti uye akawanda ma chowders ane angangoita mazana mana macalorie mu 1 mukombe (250 mL). Broth-based soups senge minestrone ane akakomberedza zana macalorie.

Creamy saladi kupfeka. Ranch, peppercorn, uye bhuruu cheki zvipfeko zvinogona kushandura saradhi ine hutano kuita chikafu chine mafuta. Asi iwe haufanire kuenda zvachose nonfat. Pane kudaro, shandisa chipunu chekupfeka chakagadzirwa nemafuta ane hutano senge makotapeya, maorivhi, kana yogati. Kana iwe ukasarudza kuzvipfekedza zvine kamukira kupfeka, zviyedze zvakaringana uye gadzirisa zvikamu zvako kuti zvisapfuure 1 kusvika 2 tbsp (15 kusvika 30 mL).

Zvokudya zvisina shuga. Kana chikafu chinowanzo gadzirwa neshuga chakanzi shuga isina, tarisa macalorie ari pane zvinovaka muviri. Kazhinji, mamwe mafuta uye munyu zvinowedzerwa kuitira kushomeka kweshuga.

Mbatatisi. Kunyangwe mbatatisi iri kudya-kubhowa kana kudya-kuwedzera kunoenderana nekuti unoibika sei. Mbatata yakabikwa ine mazana makumi maviri emakori. Unogona kuikwiridzira ne broccoli uye kuidiridza nemafuta emuorivhi. Asi kana iwe ukangotsvaira mbatatisi kana kuishandura kuita hashi browns, macalorie anodarika zvakapetwa uye asina hutano mafuta anowedzera zvinoshamisa.

Nuts. Yakakwirira mune fiber, nzungu inzira inonaka yekudya mafuta ane hutano pamoyo. Asi nzungu zvakare dzakakwira mumacalorie. Imwe kapu yenzungu dzakatsemurwa dzinogona kuve nemakori anopfuura mazana manomwe. Kuti uwane mushonga weprotein uye mafuta ane hutano pamoyo, gumira pa1 kusvika 2 tbsp (15 kusvika 30 mL) yenzungu bhinzi kana tushoma tusa nzungu dzisina kuiswa sarumondi senge maamondi kana walnuts.

Muchero wakaomeswa. Iyo yekuomesa nzira inobvisa mvura uye yakawanda vhoriyamu, ichiita michero yakaomeswa yakakwira mumacalorie neshuga kupfuura yakafanana chikamu chikamu chemuchero mutsva. Mukombe (150 gramu) emaonde akaomeswa ane mazana matatu nemakumi manomwe nenomwe emakirori uye 71 magiramu eshuga. Enzanisa iwo nemaonde makuru maviri matsva, ane huwandu hwakazara mazana mapfumbamwe emakori uye magiramu makumi maviri eshuga. Chikamu chekutonga ndiyo kiyi yekudya michero yakaomeswa pasina kuvhiringidza kudya kwako.

Granola. Ichi chimwe chikafu chinodyiwa zvakanyanya muzvikamu zvidiki. Kapu (120 gramu) yegranola inogona kubva pamakumi matatu nemazana matatu nemazana matatu emafuta mune yakaderera-mafuta vhezheni yaunotenga muchitoro, kusvika kune mazana manomwe makumi manomwe neshanu macalorie mumukombe weyakagadzirwa girara. Shanduro zhinji dzekutengesa dzakawedzera shuga nemafuta. Kufanana nemichero yakaomeswa nenzungu, granola yakazara nefiber uye zvinovaka muviri. Verenga zvinyorwa, teerera kune ekushandira saizi, tarisa iyo koriori kuverenga, uye idya granola mune zvidiki zvishoma. Hafu mukombe (60 gramu) kana zvishoma inogona kupfekedza mbiya yeiyo nonfat yogati kana kugadzira chinonaka chekukwirisa muchero mutsva.

Kufutisa - chikafu-chikafu chekudya; Kufutisa - chikafu-chikafu chikafu; Kurera huremu - chikafu chikafu chikafu

Despres JP, Larose E, Poirier P. Kufutisa uye chirwere chemoyo. 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: chitsiko 50.

Maratos-Flier E.Kufutisa. Muna: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Williams Chinyorwa cheEndocrinology. 14th ed. Philadelphia, PA: Elsevier; 2020: chitsuwa 40.

Dhipatimendi reUnited States rezvekurima uye Dhipatimendi reU.S. rehutano neVashandi. Dhijitari Mirayiridzo yevaAmerica, 2020-2025. 9th edition. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Yakagadziridzwa Zvita 2020. Yakasvika muna Kukadzi 2, 2021.

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