4 Hutano Kudya Maitiro

Zvemukati

• Tevera nzira ina dzakangwara dzekudya idzo dzinozivikanwa dzinoteverwa nekupika nadzo.
• Utano hwakanaka hwekudya # 1: Deredza kunwa doro
• Hutano kudya nzira # 2: Ingoti "kwete" kuchikafu chakakangwa
• Hutano hwekudya zano # 3: Dzivisa macarbs husiku
• Hutano kudya nzira # 4: Sarudza chisina kugadzirwa chikafu
• Ongororo ye

Tevera nzira ina dzakangwara dzekudya idzo dzinozivikanwa dzinoteverwa nekupika nadzo.

Aimbove shasha yekuvaka muviri, Rich Barretta akabatsira kuveza miviri yevakakurumbira vakaita saNaomi Watts, Pierce Brosnan naNaomi Campbell. KuRich Barretta Yakavanzika Kudzidziswa New York City, iye anopa zvakasarudzika zvirongwa, zvinosanganisira zvinangwa-zvekudzidzisa nzira uye hutungamiriri hutungamiriri. Barretta anogovera iwo mana mitemo yekudya zvine hutano iyo vatengi vake vanopika nayo, iyo iwe yaunogona kutora nyore.

Utano hwakanaka hwekudya # 1: Deredza kunwa doro

Kana kunwa chiri chikamu chikuru chehupenyu hwako hwemagariro, chiuno chako chinogona kutambura. Haisi doro chete rakatakurwa nema carbs uye macalorie asina chinhu, asi vanhu vanowanzoita sarudzo dzakashata dzezvikafu kana vachingobhowekana. Mahombekombe ane shuga anogona kuwedzera anosvika chiuru macalorie (hafu yeavhareji yemunhu zuva nezuva), saka Barretta anopa zano rekunzvenga doro zvachose. Kana iwe uchizogadzirira, sarudza girazi rewaini kana kudzikisira chinwiwa chako nema smart swaps sekutengesa tonic yekirabhu soda.

Hutano kudya nzira # 2: Ingoti "kwete" kuchikafu chakakangwa

"Grill it, bake, broil it, steam it, ingo usaita fry," anodaro Barretta. Kukangwa chinhu chine utano hwakakwana, sehuku, kunobvisa zvinovaka muviri, uku uchiwedzera mafuta nemacalorie. Uyezve, nekudya zvekudya zvakakangwa mumaresitorendi izvo zvichiri kushandisa mafuta anotapira, unoisa mukana wekusimudza tsinga-kuvhara cholesterol yakaipa nekudzikisa mafuta-kubvisa cholesterol yakanaka.

Hutano hwekudya zano # 3: Dzivisa macarbs husiku

Iko hakuna kudikanwa kwekuzvinyima iwe pachako carbs, asi iwe unofanirwa kuziva kana iwe uchidya iwo. Nekudya zvakakwirisa-carb chikafu (mbatatisi, mupunga, pastas uye chingwa) kutanga kwezuva, iwe une nguva yakawanda yekuzvipisa. Usiku, carbs anowanzoenda asina kushandiswa uye anochengetwa semafuta. Barretta's smart kudya mutemo wegunwe: Namira kune yakaonda maprotein nemaveggies mushure me6pm.

Hutano kudya nzira # 4: Sarudza chisina kugadzirwa chikafu

Isu tese tinoziva kuti chikafu chitsva chisina kugadzirwa chiri nani kwatiri, asi kazhinji chinosvika kune zvigadzirwa zvakagadzirwa kunze kwekureruka. Kunyangwe zvichinetsa kucheka chikafu chakagadziriswa zvachose, pane zvimwe zvinongedzo Barretta anokuratidza kuti ubve, kusanganisira yakakwira-fructose chibage sirafu, MSG, hupfu chena uye shuga yakagadziriswa. Bheji rako rakanakisa nderekutenga kutenderedza mukombero wechitoro, kwaunowana nyama nyowani uye kugadzira.

Ongororo ye