8 Matipi Ekudzora Zvikamu Zvekudya Pasina Kuwedzera Nzara

Zvemukati

• 1. Ita Pasina Hafu Yako Plate Veggies
• 2. Idya Mapuroteni NeKudya Kwese kana Chikafu
• 3. Inwa Mvura NeKudya Kwako
• 4. Tanga NeSobho Yemuriwo kana Saladi
• 5. Shandisa Madiki Mahwendefa neForogo
• 6. Idya Zvine Pfungwa
• 7. Spice Up Kudya Kwako
• 8. Idya More Soluble Fiber
• Icho Chinokosha

Paunenge uchiedza kudzikisa huremu, unogona kutanga nekudya zvishoma.

Asi iwe unodzora sei zvikamu zvako usina kunzwa nzara? Nekutenda, kune akati wandei mazano aunogona kushandisa kutema macalorie iwe uchichengeta nzara iripo.

Ichi chinyorwa chine matipi masere makuru ekuderedza zvikamu zvekudya pasina kukuitira nzara.

1. Ita Pasina Hafu Yako Plate Veggies

Muriwo une yakawanda yekuzadza mvura uye faibha, asi kwete yakawanda macalorie ().

Nekutsiva hafu yesitashi kana mapuroteni echikafu chako nemiriwo isiri-ine starchy, unogona kudya huwandu hwakaenzana hwechikafu uye uchiri kutema macalorie ().

Uye kutsvagurudza kwakaratidza kuti huwandu hwechikafu chaunodya chinhu chekunzwa kuzara ().

Mune kumwe kuongorora, vatori vechikamu vakapiwa imwe neyakaenzana pasita, asi neyakaenzana miriwo.

Vatori vechikamu vakadya zviyero zvakaenzana zvekudya zvisinei nekuti vheji yavakawana yakawanda sei, zvichireva kuti avo vaive nenhamba yepamusoro yemiriwo vaidya macalorie mashoma vasina kana kuzviziva ().

Edza kuyera zvikamu zvezvimwe zvekudya uye zadza iyo yakasara yeplate yako nemiriwo isiri-starchy.

Iwe unogona kuisa iyo imwechete pfungwa kana uchigadzira yakavhenganiswa ndiro. Ingo wedzera mimwe miriwo kune ako aunoda mapikicha kuti aite iwo akaderera mumacalorie uye akawanda ehutano-dense.

Miriwo inowedzera vhoriyamu kuchikafu chako, ichikurega uchidya mashoma macalorie ezvakaenzana chikafu.

2. Idya Mapuroteni NeKudya Kwese kana Chikafu

Sayenzi yakaratidza kakawanda kuti mapuroteni anowedzera manzwiro ekuzara kupfuura carbs kana mafuta ().

Imwe fundo kubva 2012 yakatarisa mhedzisiro yekudya yakakwira-protein chikafu pane manzwiro ekuzara. Vatori vechikamu vakadya chikafu ne20-30% yeekorori kubva kumapuroteni.

Vatsvakurudzi vakaona kuti vanhu vaidya mapuroteni-akapfuma chikafu vainzwa kuzara mukati menguva pfupi uye yakareba, zvichienzaniswa neapo kudya kwavo kwaive nehafu iyoyo huwandu hweprotein ().

Tora mukana wepuroteni yekuzadza zvivakwa nekuisanganisira mune yega yekudya uye yekudya.

Tarisa pane dzakaonda sosi yeprotein, senge mazai, isina ganda huku, mukaka, hove uye hove. Kudyara-kwakavakirwa mapuroteni zvakare sarudzo dzakanaka, uye dzinogona kusanganisira bhinzi, bhinzi dhipi, tofu uye nati butters.

Heano mamwe mazano ekuwana kuwedzera kweprotein mukudya kwakasiyana uye zvinwiwa.

• Wedzera imwe yakajeka yoghurt yechigreek kune yako yekuseni smoothie.
• Pair yakazara-zviyo zvinokanganisa netambo chizi kana hummus.
• Isai zai mumuto wemuriwo.
• Wedzera bhinzi kana zai rakaomeswa-sadza kune saladhi.

Mapuroteni anobatsira muviri wako kunzwa kuzere kupfuura ma carbs kana mafuta anoita. Sanganisira mapuroteni nechikafu chega chega uye chikafu chekuwedzera simba rayo.

3. Inwa Mvura NeKudya Kwako

Kunwa zvinwiwa zvine macalorie akaita sejusi kana soda hazviite kuti unzwe kuguta, asi zvinokusiya uine mamwe macalorie ausingade (,).

Kune vakuru vakura, kunwa mvura usati wadya kunogona kubatsira kukuzadza uye kudzikisira mukana wauchanyanya kudya.

Mune kumwe kuongorora muvakuru vakura, vanhu vakanwa nezve 2 makapu (500 ml) emvura pamberi pekudya kwemangwanani vakadya ingangoita 13% pasi pevatori vechikamu vasina kunwa chero mvura vasati vadya ().

Kunwa mvura usati wadya hakuite kunge kune mhedzisiro kune vakuru vadiki. Zvakangodaro, kutsiva yakakwira-macalorie zvinwiwa nemvura kunogona kukuserera huwandu hwekoriori pakudya kwako ().

Inwa mvura kana zvimwe zvinwiwa zvine zero-calori nechikafu chako kupedza nyota yako usinga wedzere kudya kwekoriori.

Kunwa mvura nechikafu chako kunokusevha macalorie akawedzera. Uyezve, kunwa girazi remvura usati wadya kunobatsira vamwe vanhu kudya zvishoma.

4. Tanga NeSobho Yemuriwo kana Saladi

Zvinogona kutaridzika kunge zvisina musoro kudya makosi akawanda kuti udye chikafu chidiki, asi kutanga kudya kwako nesobho kana saladhi kunogona kukubatsira iwe kuita izvo chaizvo.

Mune kumwe kuongorora, vatori vechikamu vakadya masikati mubazi kamwe chete pasvondo kwemavhiki mashanu. Pavaipihwa muto pamberi pevanopinda, ivo vaidya makumi maviri muzana muzana macalorie pakudya kwavo kwese pane pavaingodya iyo yekupinda ().

Muongorori mumwe chete iyeye akawana zvakafanana paakapa vanhu saradhi pamberi pekupinda pasita ().

Apo vanhu pavakadya saradhi diki pasiti yavo isati yasvika, ivo vakadya 7% mashoma macalorie panguva yekudya kwavo pane pavaiita njiva yakananga mupasta. Pavaidya saradhi yakakura, ivo vakadya 12% mashoma macalorie.

Chiedza chemuriwo masobho uye masaradhi ane chimwe chinhu chakafanana: ane huwandu hwemvura, uzere nemafuta ane hupfumi-fiber uye anowanzo ari mashoma mumakoriori.

Iyi yepamusoro-fiber, combo-yemvura combo inoita kunge yakanaka nzira yekudzora inotevera koriori yekudyiwa ().

Nekudaro, chenjerera kupfeka saradi, iyo inogona kukurumidza kukwirisa macalorie.

Kutanga nemuto wakaderera-koriori kana saradhi kunotora kumucheto kwenzara yako, kuchikukurudzira kuti udye zvishoma yedzidzo huru.

5. Shandisa Madiki Mahwendefa neForogo

Zvinogona kutaridza kusanzwisisika, asi saizi yemahwendefa ako nemidziyo yekudya inokanganisa kuwanda kwaunodya.

Mune kumwe kuongorora, vatsvagiri vakaona kuti vanhu vanowanzo zadza mahwendefa avo anenge makumi manomwe muzana azere, zvisinei nehukuru hweplate ().

Izvo zvinoshandura kuita chikafu chakawanda zvakanyanya kana iwe uri kushandisa 10-inch plate uchienzaniswa ne8-inch plate - 52% zvimwe chikafu, muchokwadi ().

Uye kana uine zvakawanda mundiro yako, iwe ungangodaro uchidya zvimwe ().

Mune zvimwe zvidzidzo, vanhu vakazvishandira ice cream yakawanda pavanoshandisa chipunu chakakura uye vakadya chikafu chidiki pavanoshandisa forogo diki (15, 16).

Saka sunga simba rekunyepedzera uye shandisa ndiro diki nemidziyo. Chikamu chimwe chete chichataridzika sechikuru uye ungangodya zvishoma.

Kushandisa mahwendefa madiki kunogona kubatsira kuchengetedza zvikamu zvemazana mukutarisa uchinyengedza uropi hwako kufunga kuti uri kudya zvakanyanya.

6. Idya Zvine Pfungwa

Pakati peyako nhare mbozha, terevhizheni uye hupenyu hwekumhanya-mhanya, zvinogona kuve nyore kwazvo kudya uchidzongonyedzwa.

Kudya kunokanganisa kunowanzo kutungamira kuti iwe udye zvakanyanya, kwete chete pakudya ikoko, asi kwezuva rese ().

Kungwarira kunogona zvakare kubatsira iwe kusiyanisa pakati penzara yemuviri nenzara yemanzwiro ().

Paunenge uchinzwa nzara, zvibvunze kana iwe uine nzara chaiyo kana kana iwe uri kungoda kudya nekuti iwe uri kufinhwa kana kusangana neimwe manzwiro.

Kana iwe uine tsika yekudya pamoyo, edza mamwe marongero usati wadya, senge kuenda kunofamba, kurovedza muviri, kuva nekapu yetii kana journaling.

Uye pachinzvimbo chekuita mabasa mazhinji panguva yekudya, edza kuseta kanenge maminetsi makumi maviri kuti uchinjise chikafu chako, uchitora nguva yekuchinhuwidza, kuchiravira uye nekunzwa maitiro acho pamuviri wako.

Kuganhurira zvinovhiringidza uye kuve uripo mundangariro iwe uchidya kunogona kubatsira iwe kuona zviri nani kana uine nzara kana kuguta.

7. Spice Up Kudya Kwako

Kuwedzera mhiripiri inopisa kuchikafu chako kunogona kukubatsira kuti udye zvishoma.

Komponi mune inopisa mhiripiri inonzi capsaicin inogona kubatsira kudzikisira chishuwo nenzara ().

Mune kumwe kuongorora, vatori vechikamu vakadya mhiripiri tsvuku inonaka sechikamu chemugadziri vakadya mazana macalorie mashoma zana panguva yekudya kwemasikati uye chikafu chinonaka pane avo vakasvetuka zvinonhuwira ().

Kana iwe usingakwanise kutora kupisa, ginger inogona kunge iine maitiro akafanana.

Chidzidzo muvarume gumi vakafutisa vakaona kuti vatori vechikamu vakanzwa nzara kushoma kana vachinwa tii yejinger panguva yekudya kwemangwanani pane pavaisvetuka tii yeginger ().

Kuwedzera pepper inopisa kana ginger pakudya kwako kunogona kukubatsira kuti unzwe uzere uye udye zvishoma.

8. Idya More Soluble Fiber

Kazhinji, zvekudya zvine fiber-zvakawanda zvinogona kukubatsira kuti unzwe uzere.

Uye chikafu chine fiber yakasungika, senge oatmeal, mapeya uye bhinzi, zviri kunyanya kuzadza. Imhaka yekuti faibha yakasungwa inobata yakawanda mvura, ichipa yakawanda.

Munzira yekugaya, fibha inosungunuka inogadzira gohwo gobvu rinobatsira kunonoka kugaya, kuchengetedza nzara parutivi (,).

Munguva pfupi yapfuura, vaongorori vakaona kuti kuwedzera-yakasviba-fakisi-yakapfuma fakisi kana chia mbeu kuzvikafu zvinowedzera manzwiro ekuzara ().

Sechinyorwa cheparutivi, ivo vaongorori vakawana kuti kushandisa mbeu dzechia kwakadzora nzara hormone ghrelin pakupera kwemwedzi mitanhatu, zvichienzaniswa nematanho ekutanga ().

Hedzino nzira dzinoverengeka dziri nyore dzekuwedzera yako soluble fiber yaunodya:

• Wedzera chia kana pasi flaxseeds kune smoothies, yogati uye zviyo.
• Wepamusoro wezere-gorosi oatmeal, buckwheat kana mapira emabhodhoro emadhishi ane diced apuro kana peya.
• Wedzera bhinzi kumasobho, masaradhi uye zvinopinda.
• Idya squash yakawanda. Ose maviri echando uye ezhizha squash akakwirira mune soluble fiber.
• Snack pane michero.

Soluble fiber inobatsira kuchengetedza nzara. Uzviwane muoatmeal, chia mbeu, squash, bhinzi, maapuro uye mapepa.

Icho Chinokosha

Kudya mashoma macalorie hakufanirwe kureva kunzwa nzara.

Muchokwadi, pane zvinhu zvakawanda zvaunogona kuita kuti nzara irambe iripo.

Edza kuburitsa zvikamu zvako nemiriwo, uchidya mapuroteni mazhinji kana kunyengedza pfungwa dzako uchishandisa mahwendefa madiki.

Aya matipi akareruka anogona kukubatsira iwe kudzora zvikamu zvekudya pasina kunzwa nzara.