Idya Kurudyi: Kusakosheswa Hutano Hwekudya

Zvemukati

• Wedzera zvinonaka uye zvinovaka muviri zvemuriwo madhishi kune moyo wako chikafu chine hutano.
• "Vegetables ravira so blah pandinozvigadzira ndega pamba."
• Hutano Kudya Mazano ekugutsa Kukurumidza Kudya Nyore
• Wataura kangani izvi? "Ndinoshuva kuti dai ndawana nguva yekubika zvokudya zvine utano, asi kutora ndiyo chete chinhu chinoshanda nehurongwa hwangu hwekupenga."
• Kunakidzwa Utano Hutete Kwevana
• Iwe unoda kudya chikafu chine hutano. Zvechokwadi, unoita, asi unopedzisira wati, "Handigoni kubatsira kudya zviwitsi nemachipisi. Ndinozvichengeta kuitira vana vangu."
• Kudzora moyo wako chikafu chine hutano nemunyu wakawandisa? Buda Zvimiro matipi ezvekudya kune yakaderera calorie munyu snacks inorapa icho chishuwo.
• Iwe unoziva kuti michero nemiriwo chinhu chakakosha chemoyo wako kudya kune hutano, asi zvinoenda zvakashata usati wawana mukana wekudya. Chii chiri kuitika?
• Ndinoda chokoreti!!! Kana iwe uchikwanisa kuenderana nekunzwa, tsvaga kuti yakaderera calorie zvinotapira zvinotapira zvinogona kukwana mukati memoyo wako wese chikafu chine hutano.
• Chocolate chokoreti ndiyo nzira yekuenda pese paunoshuva yakaderera koriori inotapira zvidyiwa.
• "Ini ndiri munhu ane carb junkie." Kana izvo zvinonzwika sezvinozivikanwa, iwe uchada izvi chokwadi nezve hutano carbs uye mapuroteni uye kuti anokwana sei mukudya kwako kune hutano.
• Iwe unoziva hove dzakanakira moyo wako wakadzikama kudya kune hutano, asi iwe hausati wawana chero hutano hwehove dzekubika dzinofadza kuravira kwako.
• Hutano hutano mabikirwo:
• "Ndine nguva yakawandisa mangwanani kuti nditakure chikafu chemasikati chehofisi."
• "Ndinoziva kuti ndinofanira kudzidza kuwedzera fiber mumoyo mangu kudya kunovaka muviri, asi dumbu rangu rinogumbuka kana ndikadya zvine fiber-yakawanda."
• Ongororo ye

Wedzera zvinonaka uye zvinovaka muviri zvemuriwo madhishi kune moyo wako chikafu chine hutano.

Chii chiri kukutadzisa kudya chaiko? Pamwe iwe wakabatikana zvakanyanya kuti ubike (ingomirira kusvika iwe unzwe matipi edu ekukurumidza kudya nyore!) Kana kuti haugone kurarama usina zviwitsi. Hazvina mhosva kuti ndezvipi zvikonzero zvako zvekusanamatira kumwoyo une utano hwekudya, nyanzvi dzine kugadzirisa nyore.

Iwe haudi anoona nezvechikafu kuti akuudze kuti muviri wako unotaridzika uye unonzwa zvakanakisa pane chikafu chakatsiga chemichero, maveji, zviyo zvese, uye mapuroteni akaonda. Icho chisingaiti-brainer. Asi kunyangwe iwe uchiziva zvirinani, pamwe iwe kazhinji unouya nechimwe chikonzero chekutsemuka chikafu chine hutano uchitsvaga izvo zvisingavaki muviri. (Muchokwadi, chetatu chevakuru vanoti vanogara vachidya chikafu chine hutano vachida izvo zvisina hutano, zvinoenderana neongororo yakaitwa neAmerican Dietetic Association.) Zvichida chirongwa chako chekupenga, zvishuwo zvekuuraya, kana zororo rine mafuta. zvakanaka izvo amai vako vakatumira kumba newe zvine mhosva.

Asi kune yega yega yekudya-kurudyi chipingamupinyi, pane zviri nyore moyo zvine hutano zvekudya mhinduro. Takakumbira nyanzvi dzezvekudya kuti dzipe matipi ekudya akareruka kuti akubatsire kuwana nzira yakatenderedza zvipingamupinyi zvekudya zvine hutano zvakanyanya- uye kukupa zano rinoshanda rekuti ungasvetuka sei-kutanga chirongwa chekudya chine hutano chaunoda kuomerera kwachiri zuva rega rega, pasina zvikonzero. .

"Vegetables ravira so blah pandinozvigadzira ndega pamba."

"Kukanganisa kukuru kunoitwa nevanhu pavanogadzira miriwo kuri kuinyanya uye kuri kuvhiringa," anodaro Connie Guttersen, R.D., Ph.D., murairidzi paCulinary Institute of America muSt. Helena, California, uye munyori we Iyo Sonoma Diet. Saka kunyangwe iwe uchiita steam, saute, kana grill:

1. Deredza zvishoma pane yako yenguva yekubika nguva (miriwo inofanirwa kunge iine humwe hukasha paunobvisa iwo kubva pamoto).
2. Uzvikande mune zvinonzi nevabiki "finishing sauce," uye mwaka.

Nekukurumidza muto wemuriwo wako padivi madhishi, edza iyi vinaigrette:

1. Whisk zvikamu zvakaenzana mafuta omuorivhi nebharisamuki vhiniga ine ½ teaspoon imwe yegariki minced nemasitadhi.
2. Pamusoro pendiro yako nekusasa maarmond akacheneswa kana mhodzi dzenhanga kana maruva matsva se cilantro, basil, kana chives.

Tevere, tsvaga maitiro ekuita sarudzo dzakakodzera paunenge uchigadzira chikafu chiri nyore.[musoro = Kudya takeout? Heano maitiro ane hutano hwekudya kwekudya kwako nekukurumidza nyore.]

Hutano Kudya Mazano ekugutsa Kukurumidza Kudya Nyore

Wataura kangani izvi? "Ndinoshuva kuti dai ndawana nguva yekubika zvokudya zvine utano, asi kutora ndiyo chete chinhu chinoshanda nehurongwa hwangu hwekupenga."

Kana iwe uchitaura izvozvo kazhinji, funga nezve aya moyo matipi ekudya zvine hutano izvo zvinokubatsira iwe kuisa zvine hutano chikafu mune chako chikafu, pasina kunetsekana:

1. Tora chikafu chine hutano kosi yako huru uye wedzera nekukurumidza mativi kumba.
   Nutrition chokwadi: Pamazuva dieters vanodya kunze, vanodya makumi maviri nemaviri emamwe macalorie uye gumi ekuwedzera magiramu emafuta, sekureva kwechidzidzo kubva kuYunivhesiti yeTexas kuAustin.
2. Edza iyi smart twist: Enda kuchitoro chikuru panzvimbo yeresitorendi yechikafu. Iwe uchawana akati wandei moyo ine hutano hwekudya sarudzo.

Kurumidza nyore kudya sarudzo 1: Iyo yakabikwa rotisserie huku yakashanda nemaminetsi mashanu-akazara-gorosi couscous uye miriwo yechando yaunoita pamba. (Kana iwe uri nguva-yakanyungudutswa, tora mavheji kubva mubhadha re saladhi.)

Kukurumidza kudya nyore sarudzo 2: A grilled salmon fillet kubva muchikamu chezvokudya zvakagadzirirwa nehomwe saladhi nequinoa, zviyo zvine mapuroteni akawanda zvakagadzirira kudyiwa mumaminetsi gumi nemashanu.

Kukurumidza kudya kuri nyore sarudzo 3: Pane moyo chirongwa chekudya zvine hutano uye kutsvaga chimwe chinhu chakareruka? "Edzai gorosi rakazara-muto uye muto-wakavakirwa muto kubva pakaunda dhizaini (iri yakaderera mune sodium kupfuura muto wemumagaba nekuti haudi munyu sechinhu chinochengetedza), wozokanda mimwe miriwo kana bhinzi dzemumagaba kumba," anodaro Malia Curran, chipangamazano wezvekudya kune Whole Foods Market.

Nutrition chokwadi: "Ingo chengetedza macasseroles akagadzirwa, pasita ndiro, uye mayo-based salads," anodaro Elizabeth Ward, R.D., munyori we Chinongedzo chePocket Idiot kuNew Chikafu Mapiramidhi. "Vanowanzo rongedza mumakori akavanzika."

Muri busy here amai? Kana zvakadaro, ramba uchiverenga kuti uwane matipi ezvekudya zvinonaka zvine utano zvevana.[header = Kunakidzwa kwekudya kunovaka muviri kwevana: sarudza zvinonaka zvinovaka zvine utano zvemhuri yako.]

Kunakidzwa Utano Hutete Kwevana

Iwe unoda kudya chikafu chine hutano. Zvechokwadi, unoita, asi unopedzisira wati, "Handigoni kubatsira kudya zviwitsi nemachipisi. Ndinozvichengeta kuitira vana vangu."

Inzwi nzira zvakare kujairika? Aya matipi ezvekudya anofanira kukuita iwe nemhuri yako munzira chaiyo:

“Hazvinyanyi kuyedza kumunhu wose kana usina zvokudya zvose izvi,” anodaro Marilyn Tanner, R.D., chiremba wezvokudya zvevana paWashington University School of Medicine muSt. "Vana vako vanofanira kunge vachidya zvokudya zvinovaka muviri sezvauri."

Anokurudzira mhuri kuti dziite zvishoma nezvishoma, dzisiri kujeka shanduko kubva kune vakajairwa kunyumwira kune hutano (graham crackers pamusoro pekiki, machipisi akabikwa nguva dzose, chokoreti mukaka pasoda - kazhinji, kungotsiva svutugadzike isina hutano nekunakidzwa kwekudya kunovaka kwevana kuri nani kune. imi mose. "Vana vane hunyanzvi hwekuchinja," anodaro.

Bonus zvekudya zvekudya matipi: Zvino apo neapo endai kunze kunodya pamwe chete, senge keke rakagovaniswa muresitorendi kana bhegi reM&Ms kumabhaisikopo. "Dzoreredza chikafu ichi se 'dzimwe nguva chaunobata' chauinacho pakubvakacha kwakakosha kwemhuri, kwete zvinhu zvinogara zviri mumba," anodaro. Chikamu-chinodzorwa zvakanaka, senge 100-calori mapaketi emakuki kana kunakidzwa-saizi maswiti mabara, anogona kushanda zvakare-asi chete kana iwe uchikwanisa kumira pane imwe.

Kufarira mune yakaderera koriori ine munyu tudyo? Verenga ipapo![musoro = Yakaderera calorie ine munyu snacks: tsvaga mazano ezvekudya nezvekudya zvako kwaunofarira.]

Kudzora moyo wako chikafu chine hutano nemunyu wakawandisa? Buda Zvimiro matipi ezvekudya kune yakaderera calorie munyu snacks inorapa icho chishuwo.

Matipi ezvehutano: Usanetseke nezvekusasa kwemunyu iwe wawakaisa pane yako mbatatisi yakabikwa kana mundiro yemhepo-popped popcorn. Ingoedza kudzivirira gomo remunyu rakavanzwa mune zvakagadziriswa uye chikafu chekudyira.

Nutrition chokwadi: Iyo munyu mune zvakagadziriswa uye zvekudya zvekudyira zvinoita zvinosvika makumi masere muzana ezviuru mazana matatu-zvemazana emamirigiramu (mg) yesodium mukadzi wepakati anodya mazuva ese; iwo moyo wepamusoro muganho wekudya wakaringana ndeye 2,300 mg zuva nezuva. "Vanhu vari kuwana sodium munzvimbo dzavasingade kana kutomboida," anodaro David Katz, MD, director weYale-Griffin Prevention Research Center paYale University.

Nutrition chokwadi: Kuwedzeredza sodium kunogona kusimudza njodzi yako yekuchema, kuwedzerwa kweropa, uye kunyangwe sitiroko. Mahwendefa maviri ekupfekedza saladhi, semuenzaniso, anogona kunge aine yakawanda sodium (inosvika 505 mg) semabhuremu matatu emachipisi embatatisi, nepo hombe hombe yete mein kunzvimbo yemuno yeChinese ine zvinopfuura zuva rinokosha!

Matipi ezvehutano: Paunenge uchitenga zvekudya zvakapakurwa zvine hutano, enzanisa zvinyorwa kuti uwane iyo yakaderera kwazvo mune sodium - ivo vanozove sarudzo dziri nani dzekoriori yakaderera munyu zvekudya zvemoyo zvine hutano kudya. "Kana iwe ukatanga kuongorora zvinyorwa kuti usarudze yakaderera sodium zvikafu uye kana ukacheka nzvimbo dzako dzekudyira nehafu, unenge uchine nzvimbo mubhajeti yako yesodium yekumwaya munyu pane zvekudya," anodaro Katz. "Ndipo pauchanyatso ravira."

Unoda kuziva nezvezvinovaka muviri nezvemichero nemiriwo? Ramba uchiverenga!

Iwe unoziva kuti michero nemiriwo chinhu chakakosha chemoyo wako kudya kune hutano, asi zvinoenda zvakashata usati wawana mukana wekudya. Chii chiri kuitika?

Mwoyo hutano hwekudya zano # 1: Kutanga, ita shuwa kuti uri kutenga iyo chaiyo huwandu.

Nutrition chokwadi: "Kazhinji, michero mitsva nemiriwo zvinongogara mazuva manomwe, saka tora izvo zvaunoda pasvondo," anodaro Adel Kader, Ph.D., purofesa akabuda mumashure ekukohwa physiology paYunivhesiti yeCalifornia, Davis. .

Mwoyo hutano hwekudya zano # 2: Chengetedza michero nemiriwo zvakanaka. Chengetedza zvigadzirwa pasherufu yechipiri kana yechitatu mufriji yako - kana, mune dzimwe nguva, munzvimbo yakakurumbira pakaunda yako yekicheni-panzvimbo yemudhirowa.

Nutrition chokwadi: "Chikafu chiri pachena chinozobata ziso rako, saka havazowana mukana wekushatisa," anodaro Ward. Mango, madomasi, nemabhanana zvinogara kwenguva refu zvisina kuiswa firiji. "Zvimwe zvibereko zvinogara zvakatsva pasherufu yefiriji sezvazvichaita mucrisper," anodaro Kader.

Nutrition muromo: Kader inokurudzirawo kuti uchengete zvigadzirwa zvako muhomwe dzeplastiki dzakatetepa dzaunowana muchikamu chezvigadzirwa. "Izvi zvakagadzirirwa kusunungura unyoro uye magasi ayo michero nemiriwo zvinongobuda; zvese zvinokurumidza kuora," anodaro Kader. Uye, sezvo mhando yegasi michero ichiburitsa sezvo ichiramba ichiibva inogona kukanganisa mamwe mavegi akavakidzana, chengetedza izvi zvine hutano chikafu kure nemumwe. Kana chimwe chinhu chikatanga kutendeuka, chibvise pronto kana fungal spores ichapararira kune zvimwe zvigadzirwa.

Unoda kudya zvokudya zvine utano – asi haugone kuswera usina chinhu chinotapira! Buda Maumbirwo Nutrition Facts nezve low calorie sweet sweet snacks. [header = Low calorie zvinotapira zvinotapira

Ndinoda chokoreti!!! Kana iwe uchikwanisa kuenderana nekunzwa, tsvaga kuti yakaderera calorie zvinotapira zvinotapira zvinogona kukwana mukati memoyo wako wese chikafu chine hutano.

Kutanga, heino zororo rinotapira! Kana iwe usingakwanise kurarama kwezuva usina kubvongodza pane chimwe chinhu chinotapira, nakidzwa nehuremu hwechokoreti yakasviba.

Nutrition chokwadi: Ounce ye chokoreti yakasviba ine makirori zana nemakumi mashanu chete, pachinzvimbo chekurapa kwako chaiko. "Chaizvoizvo chikafu chehutano," anodaro Katz. Ongororo dzinoverengeka dzakaona kuti ayo flavonoids - mhando ye antioxidant-inogona kuderedza BP nekuvandudza kutenderera, zvinhu zviviri zvinogona kudzivirira kubva kuchirwere chemoyo uye zvinodiwa mumoyo mako chikafu chine hutano.

Zvimwe zvekudya zvinovaka muviri: Chokoreti yakasviba inopa zvakapetwa kaviri antioxidants semhando dzemukaka. Ingori ounce inozvirumbidza yakawanda yeaya marwere-ekurwisa makomponi pane 1½ makapu eblueberries (imwe yeakanyanya antioxidant-akapfuma chikafu chine hutano), sekureva kweUSDA ongororo.

Chocolate chokoreti ndiyo nzira yekuenda pese paunoshuva yakaderera koriori inotapira zvidyiwa.

Chocolate desserts se brownies uye chokoreti chip cookies inogona kunge ine chokoreti yakasviba, asi inotakurwawo nebhotela uye shuga, saka haisi yezvokudya zvine utano uye zvechokwadi haisi iyo nzira yakanakisisa yekuwana antioxidants yako, anodaro Katz.

Matipi ezvehutano: Tarisa chokoreti bar yakaitwa neinenge makumi matanhatu kubva muzana cacao - iyo yakakwira iyo muzana, shuga shoma yakawedzerwa irimo.

Matipi ezvehutano: Haudi chokoreti yakasviba? Unogona kuwana mabhenefiti akafanana kubva kunopisa cocoa. Shandisa cocoa yechisikigo; Shanduro dzeDutch-dzakagadziriswa (dzinozoti "cocoa inogadzirwa nealkali" pane zvinongedzo zvinyorwa) zvine mashoma flavonoids.

Urikunetseka nezve basa remakhahydrates muzvokudya zvine utano? Verenga kuti uwane ruzivo rwakanyanya nezvehutano carbs![musoro = Hutano carbs: tsvaga maitiro ekuenzanisa carbs & mapuroteni mukudya kwako kune hutano.]

"Ini ndiri munhu ane carb junkie." Kana izvo zvinonzwika sezvinozivikanwa, iwe uchada izvi chokwadi nezve hutano carbs uye mapuroteni uye kuti anokwana sei mukudya kwako kune hutano.

Sezvo sosi huru sosi yemafuta, makabhohaidhiretsi anofanirwa. Heano rumwe ruzivo nezve iro basa rinoitwa nema carbs ane hutano - uye usaite - kutamba mune kwako kudya kunovaka muviri.

Nutrition chokwadi: "Kudzikira pasi mammoth bagels kana makuki kunogona kukonzera kuda kweanowedzera carbs - uye izvo zvinogona kutakura pane mamwe mapaundi," anodaro Ward. Iyo yakanatswa haina hutano hwakanyanya carbu iwe yaungave unayo (sechingwa nemaswiti) haina kugutsa zvakanyanya, saka zviri nyore kudya zvakanyanya. Uyezve, zvinokonzeresa kuburitswa kweinsulini iyo inogona kukurumidza kudonha shuga yeropa uye kuita kuti unzwe nzara uye kuneta. "

Matipi ezvehutano: Nekuwedzera mapuroteni kuchikafu chega chega uye chikafu, iwe unodzivirira iyo "shuga kuparara."

Nutrition chokwadi: "Nemhaka yekuti inogayiwa zvishoma nezvishoma, mapuroteni anokuchengetedza nguva yakareba kupfuura yakacheneswa carbs, iyo inofanirwa kukubatsira kuti udye zvishoma," anodaro Ward.

Matipi ezvehutano: Sanganisa nyama yakakora nehuku mukudya kwako.

Matipi ezvehutano: Kana usiri nyama fan, edza kottage chizi (ine mapuroteni mazhinji pamukombe kupfuura hamburger), mazai, nzungu dzesoya, bhinzi, uye salmon yemumagaba kana tuna yakareruka.

Kutaura nezve tuna, verenga kuti uwane zvimwe pamusoro penzira dzakanaka dzekubika hove!

Iwe unoziva hove dzakanakira moyo wako wakadzikama kudya kune hutano, asi iwe hausati wawana chero hutano hwehove dzekubika dzinofadza kuravira kwako.

Neraki, kwete ese ese marudzi ezvokudya zvegungwa ane hwakasimba hwema kana hwema. Heano mamwe matipi uye chokwadi chekukubatsira iwe kusarudza hove dzakanakisa dzemukanwa mako.

Matipi ezvehutano: Edza iwo mashoma ehove marudzi mune akasiyana siyana ane hutano hove mabikirwo usati wanyora zvekudya zvegungwa zvakanaka. Mushure mezvose, ndeimwe yeakanakisa moyo chikafu chikafu chikafu.

Matipi ezvehutano: Hove yakabikwa ina-ounce chidimbu chehove ine macalorie 150 chete uye inopa mapuroteni akawanda kupfuura burger uye yakawanda potassium pane bhanana. Hove zvakare imwe yemashoma masosi e omega-3 fatty acids anobatsira kuchengetedza moyo wako uye ndangariro yako.

Matipi ezvehutano: "Tilapia, cod, flounder, uye sea bass zvinosanganiswa zvakanaka nezvimwe zvinonaka, saka kana iwe uchida izvo zvakarungwa nazvo, mukana wekuti uchafarira marudzi aya," anodaro David Pasternack, mubiki weEsca seafood restaurant muNew York City. uye co-munyori we Jaya Jaya & Gungwa, bhuku rizere nemabikirwo ehove ane hutano.

Hutano hutano mabikirwo:

Sarudzo 1: Imwe-pani yekugadzirira: Bhura hove nemafuta emuorivhi, kusasa negungwa munyu uye mhiripiri, uye ubike padivi pemaprigs matsva emakwenzi akaita serosemary neparsley, uye mbatatisi yakatsvuka yakabikwa.

Sarudzo 2: Funga kuisa hove sechikamu chedhishi pane kuzviita kosi huru. Semuenzaniso, shandura flounder yehuku mune chowder kana kukanda tuna pane hombe yakasvibirira saladhi.

Unoda mazano ehutano hwehofisi yekudya kwemasikati mazano? Enderera kuverenga!

"Ndine nguva yakawandisa mangwanani kuti nditakure chikafu chemasikati chehofisi."

Chimbofunga izvi chokwadi chekudya. Vanogona kuchinja pfungwa dzako!

Nutrition chokwadi: Brown bhegi ingwara ine hutano yemasikati pfungwa nekuti inobatsira kudzivirira zvinongoitika zvega splurges uye inochengeta ako macalorie nemafuta mukutarisa.

Nutrition chokwadi: Kana iwe usingakwanise kuwana nguva yekuzviita zuva nezuva, edza kuzviita vhiki nevhiki-ingo wedzera muhomwe wako bhegi rekudya kwemasikati: "Ndinopa vatengi vangu rondedzero yezvinofanira-kuva nezvinhu zvekutenga neSvondo uye kuunza kuhofisi neMuvhuro kuti vakwanise unganidza pamwe chete mabiko ebasa ari nyore mukati mevhiki-achivachengetedza mitoro yemakoriyori nemari pamusoro pechikafu chekukurumidza kana mari yemuchina wekutengesa," anodaro Keri Glassman, RD, chiremba wezvekudya muNew York City. Pane rake runyorwa rwezvitoro pane izvi zvinhu zvehutano hwako hofisi masikati mazano:

• bhokisi revapambi vefibre (saRyvita; $ 3 muzvitoro);
• makatoni mashomanana eyogati yakaderera;
• mapaketi ega ega epeanut butter (edza Justin's Organic Classic; $ 6 yegumi; justinsnutbutter.com);
• akati wandei-ounce zvikamu zvekudzikiswa-mafuta tambo chizi;
• imwe chete yekuchenesa paki ye tuna;
• bhegi rimwe rega rega remakarotsi evana uye mapudzi anobvaruka, maapuro nemabhanana;
• bhegi diki remaarumondi kana walnuts;
• akati wandei mapakeji epasi-sodium pakarepo supu.

Chekupedzisira, unozviwana uchizvibvunza kuti ungawedzera sei fiber mumoyo mako kudya kunovaka muviri? Usatoshamisika futi! [Musoro = Maitiro ekuwedzera fiber: tsvaga mabhenefiti e fiber mune chako chikafu chikafu.]

"Ndinoziva kuti ndinofanira kudzidza kuwedzera fiber mumoyo mangu kudya kunovaka muviri, asi dumbu rangu rinogumbuka kana ndikadya zvine fiber-yakawanda."

Zvokudya zvinovaka muviri #1: Dozi huru yefibha inogona kukatyamadza hurongwa hwako hwekugaya, nekuda kwegasi-rinoburitsa hutachiona hunopwanya fiber mumatumbu ako.

Nutrition chokwadi # 2: "Muviri wako unojairira kune imwe fiber mukati memavhiki maviri kusvika matatu uye pamwe haungawane chero zviratidzo kana ukakwidza kudya kwako mu5-gramu yekuwedzera," anodaro Joanne Slavin, Ph.D., purofesa wezvekudya paUniversity of Minnesota muMinneapolis.

Nutrition chokwadi # 3: Ndezve huwandu hwacho muzvidimbu zviviri zvechingwa chezviyo chakazara, 1½ makapu emastrawberry, kana ¾ mukombe wezviyo zvakawanda zvine fiber. "Saka kana wanga uchidya magiramu gumi nemashanu efaibha zuva nezuva, simudza zvaunodya kusvika pamakumi maviri, mirira vhiki dzinoverengeka, wozoikwidza zvakare kusvika pa25, inova mari inokurudzirwa," anodaro Slavin.

Zvokudya zvinovaka muviri #4: Imwe nzira yekudzivisa kusagadzikana kana wadzidza kuwedzera fiber yako kudya ndeyekunwa mvura yakawanda kuchengetedza zvinhu zvichifamba kuburikidza nekudya kwako.

Izvo zvakakosha kuti uedze kudzidza kuwedzera fiber mukudya kwako, kunyanya zvirongwa zvemoyo zvine hutano hwekudya, nekuti zvinogona kuderedza cholesterol mazinga uye kukubatsira kuti urambe wakatsiga nekuti yakakwira-fiber chikafu chakaderera-cal uye kuzadza. Uyezve, "kune humwe uchapupu hwokuti kudya kwe-high-fiber kunogona kuvhara 1 muzana yemakoriyori kubva pakubatwa nemuviri," anodaro Slavin. "Izvo zvakaenzana nekurasikirwa nemapaundi maviri pagore pasina kunyatso kuyedza."

Ongororo ye