Ziva zvekudya KUSA kuwana mafuta (Pasina kuenda nenzara)

Zvemukati

• 1. Ungasarudza sei huru dhishi zvirinani
• 2. Ndeapi masukisi ane hutano
• 3. Ndeipi chinwiwa chakanakisa
• 4. Dhizeti yakanaka
• 5. Sarudzo dzakanakisisa dzedyoka
• 6. Matipi ekuti usapfuure paunenge uchidya kunze

Kuti udye zvakanaka uye uine hutano kunze kwemusha, gadziriro yakapusa inofanirwa kusarudzwa, isina masosi, uye nguva dzose inosanganisira saradhi nemichero muzvikafu zvikuru. Kudzivisa maresitorendi ane carvery uye kuzvishandira uye kugovana zvinotapira madhiri, izano rakanaka rekudzivirira zvakawandisa macalorie, izvo zvinonyanya kukosha kudzivirira iyo "yo-yo mhedzisiro" mushure mekukwanisa kuonda uremu nechikafu chakarongwa.

1. Ungasarudza sei huru dhishi zvirinani

Chikafu chakakosha chikuru chinofanirwa kunge chiine chikafu chinotevera:

• Mapuroteni: sarudzo inofanirwa kupihwa hove uye nyama dzakaonda, senge huku uye turkey. Kuti udzikise macalorie enyama, unofanirwa kubvisa makanda kubva kuhuku nehove uye nemafuta anoonekwa kubva munyama, mukuwedzera pakudzivirira chikafu chakakangwa uye zvigadzirwa zvine chingwa;
• Carbohydrate: mupunga, manoni kana mbatatisi;
• Legume: bhinzi, chibage, pizi, nyemba kana soya;
• Saladi: sarudzo inofanirwa kupihwa saladhi mbishi uye, kana zvichibvira, idya saradhi usati watanga kosi huru, sezvo ichideredza nzara uye kuwedzera kunzwa kwekuguta.

Izvo zvakakoshawo kuti urege kuwedzera macalorie dressings kune saradhi, senge mayonesiise, uye kwete kuwedzera zvinwiwa pakudya senge shrimp, maorivhi uye zvigunwe zvidiki.

Vhidhiyo inotevera inopa matipi ekuti ungadzivirire sei kuda kwako kudya:

2. Ndeapi masukisi ane hutano

Sarudzo dzakanakisa dzemasosi muto wemadomasi, vinaigrette uye pepper muto, sezvo ivo vakapfuma muma anti-oxidant mavitamini uye vachiwedzera mashoma macalorie mundiro. Michero nekirimu yakasviba uye chizi inofanirwa kudzivirirwa.

3. Ndeipi chinwiwa chakanakisa

Pamwe, inwa mvura, sezvo ichizadza kuzadza dumbu rako uye kugutsa chishuwo chako chekunwa zvinwiwa panguva yekudya kwako pasina kuwedzera chero macalorie. Dzimwe sarudzo dzakasarudzika majusi asina kutapira uye maaced tii. Shanduro dzechisikigo dzezvinwiwa dzinofanirwa zvakare kusarudzwa, sezvo zvigadzirwa zvemaindasitiri zvine madhayi uye zvinochengetedza zvinogona kuva chepfu kumuviri kana uchinge wadhakwa muhuwandu hwakawanda.

4. Dhizeti yakanaka

Dhizeti yakakodzera chibereko. Pamusoro pekuravira kunotapira, michero inonyorovesa uye inopa mavitamini nemamineral ayo anobatsira kugaya kwakakodzera uye anobatsira mukushanda kwakanaka kwemuviri. Kana kuda zvihwitsi kusingadzoreki, zano rakanaka nderekugovana dhizeti nemumwe munhu.

5. Sarudzo dzakanakisisa dzedyoka

Kana uchigadzira zvekudya zvekudya kunze kwemusha, sarudza michero smoothies, michero yesaradhi, jeli, majuji echisikigo kana ma yoghurt ane mhodzi dzakadai seoats neflakisi. Kana iwe uchida chimwe chinhu zvakare, chingwa nebhotoro kana chena chizi uye lettuce ndiyo sarudzo yakanyanya kunaka. Kana chikafu chinonaka chiri icho choga sarudzo, iwe unofanirwa kusarudza izvo zvakabikwa muchoto uye kudzivirira kudzivirira uye kuputira pastry. Ona mimwe mienzaniso yezvikafu zvinokurumidza uye zvakapusa zvekudya pa:

6. Matipi ekuti usapfuure paunenge uchidya kunze

Mamwe matipi akakosha ekusarega kudya zvakawandisa, kushandisa macalorie akawanda kupfuura zvakafanira, ndeaya:

• Usawane macalorie kubva pane zvausingade. Semuenzaniso, kana usiri fan fan soseji, usachiisa mundiro yako nekuti inoratidzika kunge yakanaka kana kuti nekuti mumwe munhu akati soseji iri muresitorendi iyi yakanaka;
• Mune pizzeria, mumwe anofanirwa kudzivirira micheto yakapetwa, iyo yekuwedzera yekudya uye zvinwiwa zvinounza bhekoni uye soseji, sezvo iwo ari macaloric manyuko ayo anogona kutsiviwa neine hutano zvigadzirwa, senge howa uye michero;
• Enda kumberi mune yekuzvishandira-mutsetse, saka vamwe vako havazokufurira iwe nesarudzo dzavo;
• Muresitorendi yeJapan, iwe unofanirwa kudzivirira mhando dzakakangwa dzegadziriro, senge inopisa roll, guiozá, tempura;
• Iwe unofanirwa kuedza kutora tudyo kubva kumba, nekuti izvi zvinoita kuti zvive nyore kuita sarudzo ine hutano uye kudzivirira miedzo yekudyira.

Izvo zvakakoshawo kuti urege kudya kwakagadzirwa-kwakagadzirwa kwemaindasitiri, sezvo ivo vakapfuma muzvidziviriro uye zvinonhuwira zvinowedzera zvigadzirwa, izvo zvinogona kukonzera kutsamwa mumatumbu uye kunyangwe gomarara.

Uyezve dzidza maitiro ekusaisa huremu kana uchifamba: