Munyori: Judy Howell
Zuva Rekusika: 1 Chikunguru 2021
Gadziridza Zuva: 1 Kukadzi 2025
Anonim
Top 10 Foods High In Protein That You Should Eat
Vhidhiyo: Top 10 Foods High In Protein That You Should Eat

Zvemukati

Kuti uderedze huremu, unofanirwa kudya mashoma macalorie pane aunotsva.

Nekudaro, kudzikisa huwandu hwechikafu chaunodya kunogona kunetsa mukufamba kwenguva.

Heano makumi matatu neshanu akareruka asi ane nzira dzinoshanda dzekucheka macalorie uye kurasikirwa uremu.

1. Verenga macalorie ako

Imwe nzira yekuita chokwadi kuti haudye akawandisa macalorie kuaverenga.

Munguva yakapfuura, kutema macalorie kwaitora nguva. Nekudaro, maapplication emazuva ano akaita kuti ikurumidze uye ive nyore kupfuura nakare kuteedzera zvaunodya ().

Mamwe maapplication anopawo matipi ezuva nezuva ehupenyu kukubatsira kuti urambe uchikurudzirwa. Izvi zvinogona kubatsira zvakanyanya pane kungotemera zvawadya, nekuti zvinogona kukubatsira kuti uite tsika dzakanaka, dzenguva refu (,,).

2. Shandisa muto mushoma

Kuwedzera ketchup kana mayonnaise kuchikafu chako kunogona kuwedzera macalorie kupfuura aungaona. Muchokwadi, chete 1 punipuni (15 ml) yemayonesiise inowedzera mamwe 57 makoriki kuchikafu chako ().


Kana iwe ukashandisa muto wakawanda, edza kudya zvishoma zvishoma, kana kusatomboishandisa zvachose, kuti udzikise huwandu hwemakoriori auri kudya.

3. Usanwa macalorie ako

Zvinwiwa zvinogona kukanganikwa sosi yemakoriori mune chako chikafu.

Shuwa-zvinotapira zvinwiwa, senge soda, zvinosanganisirwa nekufutisa uye mhando 2 chirwere cheshuga (,).

Bhodhoro rimwe chete re16-ounce (475-ml) reCoke rinorongedza angangoita mazana maviri macalorie uye 44 magiramu eshuga (8).

Imwe ongororo inoratidza kuti kunwa yakawanda yeshuga-zvinotapira zvinwiwa hazvingowedzere akawanda macalorie asina basa kuchikafu chako asi zvinogona zvakare kuwedzera nzara yako gare gare ().

Iwe ungangoda kudzora pane imwe yakakwira-shuga, yakakwira-macaloriki zvinwiwa zvakare. Izvi zvinosanganisira doro, zvimwe zvinwiwa zvinotengeswa zvekofi, uye shuga-inotapira michero yemichero uye smoothies.

4. Usaise shuga kune tii nekofi

Tea nekofi zvine hutano, zvakaderera-koriori zvinwiwa, asi chipunu mu 1 tsp (4 gramu) yeshuga inowedzera yakatenderedza 16 macalorie kunwa kwako.

Kunyangwe izvi zvisinganzwike kunge zvakawanda, macalorie mumakapu mashoma kana magirazi eshuga-inotapira tii pazuva inogona kuwedzera.


5. Bika chikafu chako wega

Paunotenga chikafu chakagadzirwa nemumwe munhu, haugare uchiziva zviri mazviri.

Kunyangwe chikafu chaunofunga kuti chine hutano kana chakaderera-koriori chinogona kuva neshuga yakavanzika nemafuta, uchirova zvavo macalorie zvemukati.

Kubika pachako chikafu chako kunokupa iwe kudzora zvirinani pamusoro pehuwandu hwe macalorie aunodya.

6. Usachengete zvekudya zvisina tsarukano mumba

Kana iwe ukachengeta zvekudya zvisina tsarukano mukati mekusvikira nyore, zviri nyore kwazvo kudya.

Zvinogona kunyanya kunetsa kana iwe ukajaira kudya kana uchinge wakamanikidzwa kana kufinhwa.

Kumisa chishuwo chekusvikira tudyo tusina hutano, chengetedza kunze kwemba.

7. Shandisa mahwendefa madiki

Ndiro dzemanheru dzekudya kwemanheru dziri, paavhareji, 44% yakakura kudarika zvavaive muma1980 ().

Mahwendefa mahombe akabatanidzwa nehukuru hukuru hwekushandira, zvinoreva kuti vanhu vanowanzo kwanisa kudya (,,,,).

Muchokwadi, kumwe kuongorora kwakaratidza kuti vanhu vane mahwendefa akakura emabiko pakudya vakadya chikafu chinodarika makumi mashanu neshanu pane avo vaishandisa diki saizi ().


Kusarudza ndiro diki idiki hunyengeri hunogona kuchengetedza hukuru hwemugove wako munzira uye kudzikisira kudya kwakanyanya.

8. Bulk kumusoro chikafu nemiriwo

Vanhu vazhinji havadye miriwo inokwana.

Muchokwadi, zvinofungidzirwa kuti kwakatenderedza 87% yevanhu muUnited States havadye iyo yakakurudzirwa huwandu ().

Kuzadza hafu yeplate yako nemiriwo inzira yakanaka yekuwedzera yako yekudyara miriwo uchicheka kumashure pane yakakwira-koriori chikafu.

9. Inwa mvura usati wadya

Kunwa mvura usati wadya kunogona kukubatsira kuti unzwe kugutsikana, zvichikonzera kuti udye mashoma macalorie (,,,).

Semuenzaniso, kumwe kuongorora kwakawana kuti kunwa makapu maviri chete (500 ml) yemvura usati wadya kwakadzora koriori inosvika neinosvika 13% ().

Izvo zvinogona zvakare kukubatsira iwe kurasikirwa uremu (,).

10. Iva ne-low-calorie starter

Zvidzidzo zvinoratidza kuti kusarudza yakaderera-koriori yekutanga, senge isina muto muto kana saradhi, kunogona kukuchengetedza kubva pakudya zvakanyanya (,).

Muchokwadi, kumwe kuongorora kwakaratidza kuti kudya muto usati wadya zvakanyanya kunogona kudzora huwandu hwekoriori hwaunodya neanosvika makumi maviri muzana ().

11. Idya zvako zvekudya zvishoma nezvishoma

Kutora nguva yako nekudya uye kutsenga zvishoma kunogona kubatsira kuti unzwe kuzara nekukurumidza, izvo zvinogona kukubatsira iwe kudya zvishoma (,,,,,).

Kana iwe uchijaira kudya uchimhanya, edza kuisa banga rako neforogo pasi pakati pemuromo kana kuverenga huwandu hwenguva dzaunotsenga chikafu chako.

12. Raira yakakwira-koriori kupfeka padivi

Dzimwe nguva kunyangwe zvine hutano, zvakaderera-macalorie chikafu senge masaradhi anogona kunyengedza akakwira macalorie.

Izvi zvinonyanya kuitika kana saradhi ichiuya neakawanda huwandu hweakakwira-koriori kupfeka kwakadururwa pamusoro payo.

Kana iwe uchida kupfeka pasadhi yako, ironge padivi kuti ugone kudzora kuti uri kushandisa yakawanda sei.

13. Tarisa chikamu chako chikamu

Takatarisana nezvakawanda chikafu, vanhu vanowanzo nyanyisa kudya (,).

Iri ndiro rimwe dambudziko rinosangana nevanhu zvachose-iwe-unogona-kudya buffets, iko kuri nyore kudya zvakanyanya kupfuura zvawanga uchida.

Kuti udzivise kudya zvakanyanya, unogona kuyedza kuyera uye kuyera zvikamu zvako kana kushandisa mahwendefa madiki, sezvakataurwa pamusoro apa.

14. Idya pasina zvinokanganisa

Nharaunda yako inoita basa rakakura mukuwanda kwaunodya zuva nezuva.

Zvidzidzo zvinoratidza kuti kana iwe uchivhiringidzika paunenge uchidya, iwe unowanzoita kuti uwedzere kudya, kunyange pakudya kwekupedzisira ().

Muchokwadi, imwe ongororo ichangoburwa yakawana kuti vanhu vakavhiringidzwa vachidya vaidya makumi matatu% ezvikafu zvishoma kupfuura avo vaifungisisa nezvekudya kwavo ().

Zvinokanganisa zvisina hutano zvinosanganisira kuona TV, kuverenga bhuku, kushandisa nharembozha yako, kana kugara pakombuta yako uchidya.

15. Usachenesa ndiro yako

Vanhu vazhinji vakagadzirirwa kudya zvese zvinoiswa pamberi pavo.

Zvakadaro, haufanire kudya chikafu chose chiri mundiro yako kana usiri nenzara.

Pane kudaro, edza kudya zvine pfungwa.

Izvi zvinoreva kudya uine hanya nezvauri kuita uye nemanzwiro aunoita. Nekuziva uku, unogona kudya chete kusvikira waguta, kwete kusvikira wageza ndiro yako (,).

16. Idya mini shanduro dzeswidi uye madhiri

Mhando zhinji dzinozivikanwa dze ayizi kirimu uye chokoreti dzinouya mune diki- pamwe nesezere-saizi shanduro.

Kana iwe uchida chinwiwa chinotapira, kusarudza diki vhezheni yedhizeti yako yaunofarira kunogona kukupa iwe gadziriso iwe yaunoda uye kukusevha yakawanda macalorie.

Kana iwe uchidya kunze, cheka chikamu chako nekugovana dhizeti yako neshamwari.

17. Tora hafu kumba kana uchidya kunze

Maresitorendi anowanzo shandira zvikamu zvakakura zvine macalorie akawandisa kupfuura iwe zvaunoda mune imwechete.

Kuti urege kudya zvakawandisa, bvunza sevha yako kuti iputire hafu yechikafu chako vasati vachipa kuti ugone kuenda nacho kumba.

Neimwe nzira, iwe unogona kugovana neshamwari.

Imwe ongororo yakawana kuti vanhu vakabudirira kuchengetedza uremu kazhinji vaigovana chikafu kana kuodha hafu yezvikamu kana vadya kunze ().

18. Idya neruoko rwako rusinganyanye kutonga

Izvi zvinogona kutaridza kusanzwisisika, asi kana iwe uchinge wakachimbidzika kudya nekukurumidza, kudya nemaoko ako asiri-anotonga kunogona kubatsira.

Zvinokudzora zvishoma kuti udye zvishoma.

19. Sanganisira mapuroteni pakudya kwese

Kudya mamwe mapuroteni kunoonekwa sechishandiso chinobatsira pakurasikirwa nekurema uye kugadzirisa.

Chimwe chikonzero cheichi ndechekuti protein inogona kukuzadza iwe kupfuura zvimwe zvinovaka muviri, uye kunzwa kuzara kunogona kukumisa kubva pakudya zvakanyanya.

Kuti uwane mabhenefiti aya, edza kusanganisira yakakura-protein chikafu nezvakawanda zvekudya kwako ().

20. Usabata bata tswanda yechingwa

Paunenge uine nzara, zviri kuyedza kusvika kune pre-chisvusvuro nibbles kuresitorendi.

Zvisinei, tsika iyi inogona kuwedzera mazana emakoriori kuchikafu chako, kunyanya kana iwe uchidya zvidimbu zvechingwa nebhotoro.

Tumira bhasiketi rechingwa kumashure kuti urege kudya akawanda macalorie usati wawana chikafu chako chikuru.

21. Raira maappetizizer maviri

Zvikamu zvakakurisa zvakanyanya ndicho chikonzero chekutanga chevanhu vanodya zvakanyanya (,).

Kana iwe uchidya kunze uye uchiziva nzvimbo yekudyira inopa zvikamu zvakakura, unogona kuraira maviri anofadza pane echikumbiro uye kosi huru.

Nenzira iyi, unogona kunakidzwa nemakosi maviri usinga wedzere pairi.

22. Gadzira swaps ine hutano

Imwe nzira yekucheka mashoma macalorie kugadzirisa chikafu chawakasarudza kudya.

Semuenzaniso, kana iwe uchidya burger, kubvisa bhan kunokuchengetedza iwe kwakapoteredza 160 macalori - pamwe zvakatowanda kana bundu iri rakakura chaizvo (39).

Iwe unogona kutoveura macalorie mashoma kubva sangweji yako nekubvisa chidimbu chimwe chechingwa kuti ugadzire sangweji yako yakatarisana-yakavhurika, kunyangwe isiri mumenu.

Uyezve, kuchinjisa mafirati kana mbatatisi yemimwe miriwo kunowedzera kudyiwa kwemuriwo uchicheka macalorie ().

23. Sarudza chinwiwa chakaderera-calori

Vanhu vazhinji vanongwarira pamusoro pezvavanodya mukati mevhiki asi vozonwa doro pakupera kwevhiki.

Sarudza doro rakajeka neakadzika-koriori musanganisi pane doro, waini, kana jongwe. Izvi zvinokubatsira kudzivirira makoriyori akawandisa kubva pane zvinwiwa.

24. Usaende wakakura

Dzimwe nguva, kuwana chinwiwa chakakura kana divi rekungowedzera kudiki mumutengo kunganzwika senge chibvumirano chiri nani.

Nekudaro, maresitorendi mazhinji atove nekupa zvakawandisa chikafu nezvokunwa zvikamu, saka namatira kune saizi yakajairwa.

25. Skip the extra cheese

Yakawedzera chizi inowanzo kuve sarudzo mumaresitorendi.

Zvakangodaro, kunyangwe chidimbu chimwe chechizi chinogona kuwedzera chakatenderedza zana macalorie kuchikafu chako (41).

26. Chinja nzira dzako dzekubika

Kubika chikafu chako inzira yakanaka yekuchengetedza chikafu chako chine hutano uye koriori yako yekudya iri pasi pesimba.

Kunyange zvakadaro, dzimwe nzira dzekubika dziri nani pane dzimwe kana iwe uchiedza kudzikisa macalorie.

Kucheka, kupisa mhepo, kupisa, kubika, kufashaidza kana kuisa poaching inzira dzakanaka pane kutsva mumafuta.

27. Sarudza madomasi-akavakirwa masosi panzvimbo peanotapira

Creamy sauces haingori nemarori akawanda asi kazhinji zvakare anosanganisira mashoma emiriwo.

Kana iwe uine sarudzo, sarudza tomato-based sauce pamusoro pekiki kuti uwane kubatsirwa kaviri kwemakoriori mashoma uye mimwe miriwo ine utano.

28. Dzidza kuverenga zvinyorwa zvekudya

Hazvisi zvese zvekudya zviri nyore zvisina hutano, asi zvakawanda zvine mafuta akavanzika neshuga.

Zviri nyore kwazvo kuona sarudzo dzakanaka kana iwe uchiziva kuverenga zvinyorwa zvekudya. Iwe unofanirwa zvakare kutarisa saizi yekushandira uye huwandu hwe macalorie, kuti uzive kuti mangani macalorie auri kunyatsoshandisa.

29. Idya michero yakazara

Michero yese irongedze faibha, mavitamini, zvicherwa, uye ma antioxidants, ichivaita kuwedzera kwakanyanya pane chako chikafu.

Pamusoro pezvo, uchienzaniswa nemuto wemichero, michero yakaoma kudyisa, sezvo ichizadza iwe (,).

Pese pazvinogoneka, sarudza michero yakazara pamusoro pemuto wemichero. Ivo vari kuzadza uye vane zvakawanda zvinovaka muviri zvine mashoma macalorie.

30. Nyika muriwo kwete machipisi

Kana iwe uchida kudya zvinotapira, zvakadai semachipisi uye madhipi, uchiona TV asi uchida kudzikisa macalorie, ingosarudza miriwo ine hutano panzvimbo.

31. Usadya ganda remhuka

Kudya ganda pane nyama yako kunowedzera mamwe macalorie kuchikafu chako.

Semuenzaniso, isina ganda rakakangwa zamu rehuku rakapoteredza 142 macalorie. Iri zamu rine ganda rine 193 macalorie (44, 45).

32. Darika chechipiri uchishumira

Kana kudya kuchinaka, unogona kuyedzwa kuti udzokere kune zvimwe.

Zvisinei, kuzvipira mukushandira kwechipiri kunogona kuita kuti zviome kuongorora kuti wadya zvakadii, izvo zvinogona kukuita kuti udye zvakanyanya kupfuura zvawanga uchida.

Enda kune chikamu chakakura zvine mutsindo kekutanga uye skip masekondi.

33. Sarudza ganda rakatetepa

Pizza chikafu chakakurumbira chinokurumidza chinogona kuve chakanyanya macalorie.

Kana iwe uchida kunakirwa neimwe pizza, chengetedza macalorie kune mashoma nekusarudza yakatetepa kutenderera uye yakaderera-koriori zvigunwe, senge miriwo.

34. Edza kutsanya kwepakati

Kutsanya kuri pakati nepakati inzira inozivikanwa yekurasikirwa uremu inogona kukubatsira kutema macalorie.

Iyi nzira yekudyara inoshanda nekuchovha mabhasikoro maitiro ako ekudya pakati penguva yekutsanya nekudya.

Inoshanda kwazvo pakurasikirwa nehuremu, sezvo ichiita kuti zvive nyore kudzikisa huwandu hwemacalorie aunodya nekufamba kwenguva (,).

Kune nzira dzakawanda dzakasiyana dzekuita kutsanya kwepakati, saka zviri nyore kuwana nzira inokushandira.

35. Wana nguva yakakwana yekurara

Kusava nehope kwakabatanidzwa nekufutisa ().

Muchokwadi, vanhu vasina kurara zvakanaka vanowanzorema kupfuura avo vanogara vachizorora zvakanaka (,).

Chimwe chikonzero ndechekuti vanhu vasina kurara vanogona kunge vane nzara uye vachidya mamwe macalorie (,).

Kana iwe uri kuyedza kucheka macalorie uye kuonda, ita shuwa kuti iwe unogara uchiwana husiku hwakanaka kurara.

Chinokosha

Kuderedza uremu kunogona kuva kunetsa, muchidimbu nekuti zviri nyore kwazvo kushandisa macalorie akawanda kupfuura aunoda kupisa muviri wako.

Aya matipi anopa nzira dziri nyore dzekucheka iwo akawedzera macalorie, tora tsono pazviyero zvako kuti ubudirire, uye uite kufambira mberi chaiko kune yako uremu zvinangwa.

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