6 Kudya kwemanheru Zvikanganiso Zvinogona Kukonzera Kurema Kuwana

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Nepo kudya kwemangwanani nemasikati kuchiwanzopedzwa uri woga kana pakuenda, kudya kwemanheru ndiko kunonyanya kuve chiitiko cheboka. Izvi zvinoreva kuti inowanzo kuve yakazara nemagungano, magariro emhuri, kupera-kwezuva kupera, uye zvimwe zvinokanganisa kupfuura chero imwe nguva yekudya. Asi zvakare chikafu chakakosha kuti uwane chaiko.

Takabvunza nyanzvi dzezvehutano Lawrence J. Cheskin, MD, director weJohn Hopkins Weight Management Center naMelissa Lanz, muvambi weThe Fresh 20 kuti vape mazano avo epamusoro ekudzivirira zvikanganiso zvakakura zvatinoita patinodya.

1. Kuchigadzira chikafu chikuru. "Funga nezve paunenge uchida macalorie," Dr. Cheskin anodaro, achiwedzera kuti zvakanyanyisa pakutanga kwezuva iwe paunenge uchishandisa simba rakawanda. Iyo USDA inopa zano kuti kudya kwemanheru kunofanira kuwedzera kusvika mazana mazana mana nemakumi matanhatu nemakumi matanhatu nemashanu, zvinoenderana nedhayeti ye1,800 kusvika ku2,300 macalorie ezuva nezuva evakadzi uye 2 000 kusvika 2 500 macalorie evarume. Asi vamwe vanoona nezvezvakanaka uye nyanzvi vanofunga kuti zvinogona kunge zvakaderera pane izvo-zvidiki semakumi maviri kusvika makumi maviri ezana muzana yemakoriori ezuva nezuva.

"Pane zvinovaka muviri, kudya kwemanheru kunofanirwa kunge kuri chikafu chakareruka, chakagovaniswa chiri pasi pe500 makori," anodaro Lanz. "Zvinosuruvarisa, vazhinji veAmerica vanoshandisa kudya kwemanheru senzvimbo yavo huru yekudya kwezuva rose nekunyanyisa."

2. Kuisa kushumira ndiro patafura. "Inokurudzira kudya zvakanyanya," Lanz anodaro. "Govedza ndiro dzako pachitofu uye mirira zvishoma maminitsi gumi usati waenda kune rumwe rubatsiro rwechipiri. Kazhinji, kutsauka kwekutaura pamwe chete mushure mekudya kwemanheru kunogona kuderedza kurodha mundiro yechipiri."

3. Kufudza pamberi peTV. Vazhinji vanodya havaiti chikanganiso chavo patafura yekudya kwemanheru, asi pamubhedha: Kudya-kwemanheru kunwiwa kana kunwa panzvimbo yekudya chikafu chakazara kunogona kuve nenjodzi kana kuchiperekedzwa nezviito zvisina musoro sekutarisa TV kana kutsvaira pawebhu. Dr. Cheskin vanoti iri ndiro dambudziko guru ravanoona mukiriniki. "[Ndiko] kudya kusingafungi uku kwakanamatira pane chidzitiro cherimwe rudzi."Ndinoda kuti vanhu vaparadzanise kudya kubva kune zvimwe zviitiko. "

4. Kuchengeta munyu patafura. Kuva nemwaka wekutenderedza kutenderera kunogona kutungamira kune kuwanda kwesodium. Pane kudaro, isa tafura yako nezvimwe, zvinonhuwira zvinonhuwira. "Edza pepuru yakachena yakasviba panzvimbo. Kusasa kweoregano yakaomeswa kana thyme kunogonawo kunakidza kudya pasina kuwedzerwa sodium, "anodaro Lanz.

5. Kubuda kunodya zvakanyanya. "Ndinokurudzira kwete kanopfuura kamwe pavhiki," anopa zano Dr. Cheskin. Kudya kweresitorendi kunowanzo kuve kwakakwira mumacalorie, aine munyu wakavanzika, mafuta, uye shuga. Anokurudzirawo nixing fast food zvachose.

6. Kubata dessert iyoyo. Kugara uchipedza nedhizeti ine shuga inzira yekuwedzera macalorie akawandisa nekuda kwetsika, kwete yekuguta. Zvakare, iyo spike mushuga yeropa inogona kukuchengetedza waya-kana kutokumutsa iwe husiku.

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