Nzira Nyore dzekuzvisunungura paShuga

Zvemukati

• Chengetedza zvakajairika mashuga eropa
• Gadzirira kudya kwako kwezuva rinotevera manheru
• Sanganisa michero yakaderera yeglycemic mumotokari yako yekutenga
• Shuwa hupenyu hune hutano pane kudya kwakanyatsorongedzwa
• Ongororo ye

Zvinotaridza kuti nyanzvi uye misoro inotaura kwese kwese vari kuparidza mabhenefiti ekucheka shuga muzvikafu zvedu. Kuita izvi kunonzi kuvandudza huropi hunoita basa, hutano hwemoyo uye kunyange kuderedza dambudziko rekuora mwoyo kwenguva refu. Takataura naNikki Ostrower, anoona nezvehutano uye muvambi weNao Nutrition kuti amupe matipi ari nyore uye anoshanda ekudzora kudya kwako shuga.

Chengetedza zvakajairika mashuga eropa

Kana iwe uri munhu wemangwanani, zvinogona kuve nyore kupinda muchimiro chekuumburuka pamubhedha, kukanda hembe dzako dzekurovedza muviri, uye kunanga kukirasi usingadye zvisati zvaitika. Asi kushanda usina mafuta kunogona kukonzera shuga yako yeropa kudonha uye nekukurumidza kunotungamira kusarudzo dzisina kunaka dzehutano zvichitevera kirasi. "Inogona kunge iri cliche, asi chikafu chamangwanani ndicho chikafu chakakosha chezuva iri," anodaro Ostrower. Anokurudzira kudya zvinovaka, zvekudya zvine mapuroteni akawanda semazai akaoma-akabikwa kana kuti yoghurt yechiGiriki asati abuda pamusuwo kuti abatsire kudzikamisa shuga yeropa uye kuderedza kushuva.

Gadzirira kudya kwako kwezuva rinotevera manheru

Ostrower inoratidza oats ehusiku senzira iri nyore yekukuchengeta iwe uzere ruzhinji rwemangwanani ako. Nekuchinja kubva muzvitoro zvakapetwa-zvigadzirwa kuenda kuchitoro-zvakatengwa zvigadzirwa, iwe unodzivirira zvakagadziriswa shuga izvo zvinowanzo fambidzana neoatmeals eiyo pakarepo akasiyana. Uye nekugadzirira pamberi penguva, unozviisa pachako kuti ubudirire kunyangwe pamazuva akabatikana.

Chatinoda: Sanganisa mbeu dzechia, oats yesimbi yakatemwa, sinamoni, imwe yakasvuurwa apple apple, uye mukombe mumwe wemukaka wemamondi. Blend uye rega mufiriji usiku hwose. Maawa masere gare gare uye voila! Iwe une caramel apuro mumukombe!

Sanganisa michero yakaderera yeglycemic mumotokari yako yekutenga

Cherries, mapeya, uye magrapefruits zvese zvakazara ne antioxidants uye zvinodzivirira spikes mushuga yeropa, kugutsa zino rako rinotapira, uchichengeta yako yakagadziriswa shuwa.

Kusiyana neizvi, zvikafu zvine shuga zvakanyanya kana chikafu chakazara mu makabhohaidhiretsi anokwidza mazinga eglucose muropa rako. Carbs haasi ese erima uye nedambudziko, zvisinei, sezvo ivo vachigona kubatsira mukukurumidza kupora zvichitevera kushingairira kurovedza muviri. Ingo rangarira, chiyero chakakosha!

Shuwa hupenyu hune hutano pane kudya kwakanyatsorongedzwa

"2017 ndeye nezve mararamiro, pane kugadzirisa," anodaro Ostrower. Kushingairira kutsvaga chikafu-chakakora chikafu pane kungove isina macalorie, zviri nyore zvinangwa zvekushuvira uye kuzadzisa, pane kungocheka shuga inotonhora-turkey. Tanga zvishoma uye ita zviduku.

Yakanyorwa naVictoria Lamina. Ichi chinyorwa chakatanga kuburitswa paClassPass's blog, The Warm Up. ClassPass inhengo yepamwedzi inokubatanidza iwe kune anopfuura zviuru zvisere nemazana mashanu emasitudhiyo epamusoro ekusimba pasi rese. Wanga uchifunga nezvekuzviedza? Tanga izvozvi paBase Plan uye uwane makirasi mashanu emwedzi wako wekutanga ne $ 19 chete.

Ongororo ye