Kusarudza Hutano Kudya Kwemangwanani

Zvemukati

• Kudya kwemangwanani ndicho chikafu chakakosha kwazvo chezuva iri (isu tese tinokwanisa kubvumirana pane izvi), asi kuwana nguva-yakanaka inovaka kudya kwemangwanani ndiro ndiro dambudziko chairo.
• Ongororo ye

Kudya kwemangwanani ndicho chikafu chakakosha kwazvo chezuva iri (isu tese tinokwanisa kubvumirana pane izvi), asi kuwana nguva-yakanaka inovaka kudya kwemangwanani ndiro ndiro dambudziko chairo.

Zviyo ndeimwe yezvikafu zviri nyore kukanda pamwe chete, asi zvinogona kutakurwa mushuga, mafuta, uye makabho, zvichikunda chinangwa chekuvavarira kudya zvine hutano zvachose.

Chisvusvuro ndicho chikafu chinonyanya kukosha chezuva (tose tinogona kubvumirana pane izvi), asi kutsvaga kudya kwemangwanani nekukurumidza uye zvine hutano ndiro dambudziko chairo.

Zviyo ndeimwe yeyakareruka chikafu kukanda pamwechete mangwanani, asi inogona kutakurwa mushuga, mafuta, uye macarbs, zvichikunda chinangwa chekuvavarira kudya zvine hutano zvachose.

Hezvino zvekutarisa kuti zviparadzanise zvakanaka, zvakaipa, uye manyepo ezviyo "zvine hutano".

1. Verenga Pakati pemitsara

Usawira mabhokisi ane mitsara yekubata mazwi se "low in sugar." Nekuda kwekuti chigadzirwa chinonzi chine shuga yakaderedzwa kana mafuta, hazvireve kuti ndechimwe chezviyo zvine hutano. Iva nechokwadi chekuverenga chokwadi chekudya nemazvo.

2. Tsvaga Zviyo Zvose

Zviyo zvinofanirwa kunge zviri chinhu chekutanga pane iyo ingredient rondedzero - kana isiri iyo, pamwe hauzvide. Tarisa zviyo zvine zviyo zvakakwana, uchizvikudza magiramu manomwe kana kupfuura efiber (unofanirwa kuva nechinangwa chekuva ne25 kusvika ku30 gramu pazuva). Heano mashoma ekuedza: Nature's Path, Kashi GoLean, Fiber One.

3. Shuga ndiye Muvengi. Sarudza Zviyo Zvishoma zveShuga

Ngwarira shuga. Tarisa zviyo zvine shuga shoma zvine magiramu mashanu eshuga pakushanda kana zvishoma. Ramba uchifunga kuti zviyo nemichero yakaomeswa ichava neshuga chaiyo uye nekudaro iine huwandu hwakawanda. Vapari vemhosva zvakanyanya? Zvibereko zvishwe uye Apple Jacks.

4. Bvisa Zvakajeka zveMafuta Akazara

Cholesterol-inowedzera mafuta akazara haazi mune yako mangwanani! Chengeta maziso ako akasvuurwa-usanhonga chero mabhokisi ane anopfuura magiramu maviri emafuta akazara, uye iwe zvechokwadi haudi chero chinhu nemafuta ekufambisa. Sekureva kweAmerican Heart Association, mafuta ekushambadzira anofanirwa kuita isingasvike 1 muzana yemakoriori ako ezuva nezuva (ari pasi pemagiramu maviri pazuva).

Unogonawo kuda:

• 7 Brunch Recipes Pasi peMarori mazana matatu

• 6 Kudya-kweKudya kweMangwanani Kudya

• Hutano Recipe: Homemade Energy Bars

Ongororo ye