20 Mazano Akangwara Kudya Hutano Paunenge Uchidya Kunze

Zvemukati

• 1. Verenga Menyu Usati Waenda
• 2. Iva neHacker Snack Usati Wasvika
• 3. Inwa Mvura Usati Wadya uye Panguva yeKudya Kwako
• 4. Tarisa Kuti Chikafu Chinobikwa Uye Kugadzirirwa Sei
• 5. Edza Kudya Chikafu Chako Nepfungwa
• 6. Raira Chikafu Chako Pamberi Pemumwe Munhu
• 7. Raira Vaviri Vanokanganisa Panzvimbo peiyo Main
• 8. Zvishoma nezvishoma uye Nyatsotsenga Zvakakwana
• 9. Iva neMukombe weKofi Panzvimbo peDessert
• 10. Dzivisa Zvese-Iwe-Unogona-Kudya maBuffets
• 11. Kumbira Kugadzira Shanduko Ine Hutano
• 12. Kumbira maSuce kana maDressing paSide
• 13. Skip the Pre-Dinner Bread Basket
• 14. Raira Soup kana Saladi kuti Utange
• 15. Goverana neMumwe Munhu Else (kana Raira Hafu Chikamu)
• 16. Dzivisa Zvinwiwa zvinotapira zvine shuga
• 17. Sarudza Nhanho Diki Doro uye Yakaderera-Koriori Masanganiswa
• 18. Go for Tomato-Yakavakirwa Sauces Pamusoro peCreamy Ones
• 19. Chenjerera Kune Zvehutano Zvekutsvaga
• 20. Funga Nezve Kudya Kwako Kwose

Kudya kunze kunonakidza uye kunofambidzana.

Nekudaro, zvidzidzo zvakabatanidza kudya kunze nekudya zvakanyanya uye kusarongeka kwekudya sarudzo (,,,).

Ichi chinyorwa chinonyora matipi makumi maviri akangwara ekukubatsira iwe kudya zvine hutano kana uchidya kunze.

Izvi zvinokubatsira kunamatira kune ako ehutano zvibodzwa usinga regedze yako hupenyu hwemagariro.

1. Verenga Menyu Usati Waenda

Kana usiri kujairana nemenyu, iverenge usati wasvika kuresitorendi.

Iwe unowanzoita sarudzo dzisina kunaka kana uine nzara kana kutsauswa (,).

Iko kuona uye kunhuwidza kwechikafu kunogona kuita kuti kunamatira kune chirongwa kuome zvakanyanya, kunyanya kana iwe uine nzara ().

Kusarudza chikafu chako usati wasvika zvinoita kuti zvive nyore kudzivirira zvisarudzo zvisingabviri zvaunogona kudemba gare gare.

2. Iva neHacker Snack Usati Wasvika

Kana iwe uine nzara paunosvika kuresitorendi, unogona kupedzisira wadya zvakanyanya. Imwe nzira yekudzivirira izvi kudya chikafu chine hutano usati wasvika ipapo.

Yakaderera-koriori, yakakwira-protein tudyo senge yogati inogona kuita kuti unzwe kuzara uye kubatsira kudzivirira kudya zvakanyanya (,,,).

3. Inwa Mvura Usati Wadya uye Panguva yeKudya Kwako

Mvura isarudzo yakanakisa yekunwa usati wadya uye nekudya, kunyanya kana ukainwa panzvimbo yeshuga-zvinotapira zvinwiwa.

Kutsiva shuga-zvinotapira zvinwiwa nemvura kunogona kubatsira kudzikisa kudya kwako kwemakori uye shuga yakawedzerwa (,,,).

Imwe ongororo yakaratidza kuti vanhu vari pachikafu vakanwa 500 ml (17 oz) yemvura hafu yeawa vasati vadya vakadya mashoma macalorie uye vakarasikirwa ne44% huremu hwakawanda kupfuura avo vasina ().

4. Tarisa Kuti Chikafu Chinobikwa Uye Kugadzirirwa Sei

Iyo nzira yekubika kwechikafu inogona kuita zvakakosha pahuwandu hwemakoriyori arimo.

Tarisa chikafu chakabikwa, chakabikwa, chakakangwa kana kubikwa. Kazhinji, nzira idzi dzekubika dzinoenzana nemafuta mashoma uye nekudaro mashoma macalorie.

Chikafu chinotsanangurwa pamenyu sepani-yakakangwa, yakakangwa, yakasviba, yakasviba kana yakamisikidzwa inowanzo kuve nemafuta akawanda uye akawanda macalorie.

5. Edza Kudya Chikafu Chako Nepfungwa

Kudya zvine hungwaru kunoreva kuita sarudzo dzinoziva nezve izvo zvaunodya uye kupa kunyatsoteerera kune kudya maitiro.

Tora nguva yekunhuhwirira hwema uye zvinwiwa zvekudya kwako, pamwe nepfungwa nemanzwiro anomuka iwe uchidya ().

Kudya zvine hungwaru kwakabatanidzwa nesarudzo dzakanaka dzezvikafu mumaresitorendi ().

Inogona zvakare kubatsira kuvandudza kuzvidzora kwako uye kukudzivirira kubva pakudya zvakanyanya ().

6. Raira Chikafu Chako Pamberi Pemumwe Munhu

Vamwe vanhu vanogona kukanganisa zvisarudzo zvedu isu tisinganyatso kuona.

Mumamiriro ezvinhu munharaunda, vanhu vanowanzo tevedzera mumwe nemumwe vasingazivi, uye kudya kunze hakuna izvo.

Sarudzo dzemenyu dzevanhu uye maitiro ekudya anogona kuve akakurudzirwa zvakanyanya nesarudzo dzevamwe vanhu vari patafura (,,).

Kana iwe uchidya neboka iro rinogona kuraira chimwe chinhu chisingaenderane neyako chirongwa chekudya chine hutano, ita shuwa kuti iwe unotanga kuronga.

7. Raira Vaviri Vanokanganisa Panzvimbo peiyo Main

Zvidzidzo zvinoratidza kuti vanhu vanowanzo nyanya kudya pavanopihwa zvikamu zvikuru (,,).

Kana iwe uchienda kuresitorendi kwaunoziva kuti zvikamu zvacho zvakakura, edza kuodha maappitizer maviri pane kosi huru.

Izvi zvinogona kukubatsira iwe kuzadza usingaendi pamusoro pekoriori.

8. Zvishoma nezvishoma uye Nyatsotsenga Zvakakwana

Kutsenga chikafu chako zvakakwana uye kudya zvishoma zvishoma kunogona kubatsira iwe kudya zvishoma. Izvo zvinogona zvakare kuita kuti iwe unzwe kuzara nekukurumidza zvakanyanya (,,).

Paunenge uchidya, edza kuverenga mashoma mashoma ekutsenga pamuromo kuti uzvimise kubva pakudya nekukurumidza.

Kuisa midziyo yako pasi pakati pemuromo zvakare inzira yakanaka yekudzora uye kupa yako kugutsikana masigns imwe nguva yekukanda mukati.

9. Iva neMukombe weKofi Panzvimbo peDessert

Darika dhizeti uye odha kofi pachinzvimbo.

Zvakare nekucheka zvakanyanyisa macalorie uye neshuga yakawedzerwa, iwe unozowanawo mamwe mabhenefiti makuru ehutano anoenderana nekofi.

10. Dzivisa Zvese-Iwe-Unogona-Kudya maBuffets

Vanhu vane mukurumbira wakashata pakuyera chikamu chemazana ().

Saka kana iwe ukatarisana neyakagumira kupihwa chikafu pane buffet, kudya chaicho chiyero kunogona kunetsa.

Kana iwe wakabatirwa ne buffet seyako chete sarudzo, kushandisa ndiro diki kunogona kukubatsira iwe kudya zvishoma (,).

Imwe nzira inoshanda ndeyekushandisa ndiro yakajairwa uye uzadze hafu yacho nesaladi kana miriwo ().

11. Kumbira Kugadzira Shanduko Ine Hutano

Vanhu vazhinji havasi kudya miriwo yakakwana (,, 35).

Muriwo wakanaka, nekuti iwo ane mashoma macalorie, asi mizhinji yehutano fiber uye zvinovaka muviri ().

Semuenzaniso, broccoli nesipinashi zvakaderera zvakanyanya mumacalorie, asi yakakwira fiber, vhitamini C uye ese marudzi anobatsira emakwenzi emiti.

Kuwedzera kudyiwa kwemuriwo kwakabatanawo nenjodzi yakadzikira yezvirwere zvakawanda zvinosanganisira cancer, kufutisa uye kushushikana (,,).

Paunoraira chikafu chako, bvunza sevha kuti uchinje chikamu chekudya kwako, senge mafirita kana mbatatisi, kune mimwe miriwo kana saradhi. Iwe unosimudzira yako yemuriwo kudya uye uteme macalorie ako.

12. Kumbira maSuce kana maDressing paSide

Sauces uye kupfeka kunogona kuwedzera akawanda mafuta ekuwedzera uye macalorie mundiro, saka bvunza muto wako padivi.

Semuenzaniso, mafuraji maviri epurazi saradhi kupfeka anowedzera mamwe makirogiramu zana nemakumi matanhatu negiramu emafuta pakudya kwako.

Kuzvichengeta zvakaparadzana zvinoita kuti zvive nyore kwazvo kudzora huwandu hwaunodya.

13. Skip the Pre-Dinner Bread Basket

Kana iwe ukasvikira kuresitorendi uine nzara, zviri nyore kuti udye zvakanyanya mabhuru awakapihwa usati wadya.

Kana iwe ukaedzwa zviri nyore, vatumire kumashure.

14. Raira Soup kana Saladi kuti Utange

Kuva nesobho kana saradhi usati wapedza kosi yako huru kunogona kukumisa kubva pakudya zvakawandisa (,,,).

Zvidzidzo zvichitarisa mhedzisiro yekudya muto usati wadya zvaratidza kuti zvinogona kudzikisa huwandu hwekoriori yaunodya ne20% ().

Rudzi rwemuto hauna kuita musiyano, saka chero svutuguru yezuva inogona kuve sarudzo ine hutano.

15. Goverana neMumwe Munhu Else (kana Raira Hafu Chikamu)

Kuongororwa kwevanhu vakabudirira kurasikirwa nehuremu uye kuichengeta kwakaratidza kuti vaigovana chikafu kana kuodha hafu yechikamu kana vachidya kunze ().

Iyo nzira yakapusa yekudzora kumashure macalorie uye kudzivirira kudya zvakanyanya.

Kana usina munhu wekugovana naye, unogona kukumbira hweta kuti aputire hafu yechikafu chako kuti uende nacho kumba.

16. Dzivisa Zvinwiwa zvinotapira zvine shuga

Vazhinji vedu tine shuga yakawandisa muzvikafu zvedu, uye zvinogona kuve zvakaipa kwatiri (,).

Imwe sosi yeshuga yatisinganyatsoda ishuga-zvinwiwa zvinotapira (,,).

Kunwa shuga-zvinotapira zvinwiwa zvine hukama zvakanyanya neyakawedzera njodzi yekufutisa uye mhando 2 chirwere cheshuga (,).

Kana iwe uchida kuita yakanaka chinwiwa sarudzo paunenge uchidya kunze, namatira kumvura kana isina unsweetened tii.

17. Sarudza Nhanho Diki Doro uye Yakaderera-Koriori Masanganiswa

Kunwa doro kunogona kuwedzera huwandu hwakakosha hwemakirori pakudya kwako.

Huwandu hwe macalorie mune chinwiwa chinodhakwa chinosiyana zvichienderana nesimba redoro uye saizi yechinwiwa.

Semuenzaniso, girazi hombe rewaini tsvuku, inova inenge 1 mukombe (250 ml) uye 13% doro nevhoriyamu, inogona kuwedzera makiromita mazana maviri negumi pakudya kwako. Izvo zvakafanana neiyo Snickers chokoreti bar.

Kana iwe uchida kunakirwa nechinwiwa, unogona kudzora pane akawedzera macalorie nekuodha madiki matanho, senge girazi diki rewaini.

Kana iwe uchigadzira zvinwiwa zvakasanganiswa nemidzimu yakadai segin, vodka kana whiskey, edza kusanganisa mweya nechinwiwa chekudya pane chinwiwa chinotapira neshuga kana muto wemichero.

18. Go for Tomato-Yakavakirwa Sauces Pamusoro peCreamy Ones

Sarudza madomasi- kana miriwo-yakavakirwa sauces pamusoro pekrisimasi kana chizi-yakavakirwa iwo kuti ubatsire kucheka makori uye mafuta kubva pakudya kwako.

Vachawedzerawo mimwe miriwo ine hutano pakudya kwako.

19. Chenjerera Kune Zvehutano Zvekutsvaga

Zvinyorwa zvekudya zvinogona kuwana nzira yavo kumamenyu eresitorendi. Unogona kuona chikafu chakasimudzwa se "paleo," "isina gluten" kana "isina shuga."

Aya mavara haana kureva kuti sarudzo ine hutano. Wakawedzera shuga nemafuta zvinogona kuvanzwa mune izvi zvekudya kuti zviite kuti vanzwe zviri nani.

Kunyangwe zvinonzi "zvisina shuga" makeke uye zvihwitsi zvinogona kunge zvichine akawedzera "chaiwo" mashuga. Izvi zvichiri kuwedzerwa shuga - havasi ivo chete tafura yeshuga kana yakakwira fructose chibage sosi inowanzo shandiswa mumakeke uye zvihwitsi.

Semuenzaniso, agave nekita inowanzo kuwanikwa mumidziyo "ine hutano", asi haina hutano seyakajairika shuga, kana isinga pfuure.

Kuti uve nechokwadi, verenga iro rondedzero yemenyu zvakanyatsonaka. Yakawedzera shuga inogona kuvanda munzvimbo zhinji. Paunenge usina chokwadi, bvunza server yako.

20. Funga Nezve Kudya Kwako Kwose

Pachave nenguva apo iwe paunoda kudya chikafu chako chaunofarira nekuda kwekunakidzwa uye usatombo kunetseka kuti zvine hutano here kana kuti kwete.

Kugadzikika nezvekudya kwako uye nesarudzo dzekudya zvine hukama nehutano hwese uye kurema manejimendi (,).

Izvo zvinobatsira kufunga nezvekuti chikafu chinokwana sei mune kwako kudya kwese.

Kana iwe uri kuteedzera hutano hwekudya mapatani nguva zhinji, enda kumberi uzvirape. Kugara uchiita nguva nenguva kunogona kubatsira mweya.