Kudzidziswa kwekudya: 3 matanho akareruka ekudzikisa huremu

Zvemukati

• 2. Idya maawa matatu oga oga
• 3. Dzidzisa zvakare mukanwa
• Kurema kwemenyu menyu neyekudzidziswa chikafu
• Edza ruzivo rwako
• Edza ruzivo rwako!

Nzira yakanakisa yekudzikisa huremu pasina kuisa njodzi yekuwana huremu zvakare ndeyekudzidziswa kwekudya, sezvo nenzira iyi zvinokwanisika kuyedza chikafu chitsva uye kudzikisa huwandu hwechikafu pakudya. Nekudaro, zvinokwanisika kurasikirwa nehuremu zvine hutano, pasina kushandisa zvinodhaka kana kuvhiyiwa kuti uderedze huremu. Nekudaro, kuti mhedzisiro ive yechokwadi, zvakakosha kuti shanduko mukudya idzo dzinoperekedzwa nemuitiro wekuita chiitiko chenguva dzose.

Kudzidziswa kwekudya pasina mubvunzo ndiyo nzira yakanaka kwazvo yehuremu hune hutano, uye inosanganisira kudya zvine hutano, senge michero, miriwo, miriwo uye nyama dzakaonda uye kudzikisa kudyiwa kwezvakagadzirwa, zvinwiwa, zvikafu zvakakangwa uye chikafu chine shuga.

Izvo zvakakosha kuti kudzidziswazve kwekudya kuitwe pasi pekutungamira kweanodya, sezvo ichi ichifanirwa kuve chiitiko chinodzikira uye chinofanira kufunga nezve tsika dzakapfuura dzekudya nemararamiro. Uye zvakare, wezvehutano anokwanisa kuita ongororo uye kuona kuti mangani mapaundi anofanirwa kurasika kuitira kuti huremu hwakakodzera hwezera nekureba hunogona kusvika, kuitira kuti matambudziko ehutano adzivirirwe. Isa dhata rako pane rinotevera karukureta kuti uwane yako chaiyo uremu:

Kudiridza nemvura kwakakosha nekuti mvura haina macalorie uye inonatsa chepfu kubva mumuviri, zvichirerutsa detoxification. Iyo yakanaka ndeyekunwa 1.5 kusvika 2 litita emvura, asi kana iwe uchinetseka kunwa mvura iyi yese, edza kuisa chidimbu chejiniga kana kusvina hafu yemoni mubhodhoro remvura inotonhorera uye kunwa sips dzinoverengeka mukati mezuva.

Imwe nzira yekunwa zvimwe zvinwiwa kunwa tii isina shuga, asi usambonwa jisi rakasimukira, soda kana majusi echisikigo neshuga nekuti zvinopa simba rakawedzera, asi rinopera mvura mumuviri.

2. Idya maawa matatu oga oga

Kudya maawa ese matatu kwakakodzera nekuti iro glucose reropa rakadzikama uye unonzwa kushaya nzara uye unokwanisa kukoshesa zvakanyanya kuchikoro kana kubasa.

Kugona kudya maawa matatu ega ega, chikafu chidiki chinofanirwa kudyiwa pakudya kwoga kwega, uko kunofanirwa kuve nechikafu chamangwanani, chikafu chemasikati, masikati, chikafu chemasikati, chisvusvuro uye chirariro. Kana iwe uchifunga kuti haugone kugadzira zvekudya, edza kudya zvishoma pakudya kwekuseni uye masikati, uye kana zvichikunetsa kudya mangwanani, edza kudya zvishoma pakudya kwemanheru uye kudya kwemanheru.

3. Dzidzisa zvakare mukanwa

Kusarudza chikafu chakanakisa unofanirwa kudzidzisazve mukanwa. Masaladi, masobho uye miriwo yakabikwa inozoravira zvirinani kana iwe uchimira kudya chikafu chakagadzirwa icho chizere nezvinonhuwira uye zvinowedzera zvinonhuwira.

Kana iwe usingade chimwe chikafu uye uchiziva kuti chakakosha nekuti izere mavitamini uye nekuti ine macalorie mashoma pane hamburger, semuenzaniso, edza kanoverengeka. Kubika iyo miriwo ine bay bay uye kuwedzera yakapwanyika gariki clove kumasobho kunogona kupa kunakidza kunonaka, zvichirerutsa kuchinjika.

Edza mabikirwo matsva uye gara uchisarudza chikafu chizere, nekuti iwo anoderedza nzara mukuwedzera pakutonga ura, uye rega kudya pa chikafu chekutenga uye chikafu chakakangwa. Idya angangoita 2 michero pazuva, iwo akanaka sedhiri.

Kuti shanduko idzi dziitwe zuva nezuva, shanduko imwe pasvondo inofanirwa kuitwa kudzamara yava tsika inogamuchirwa zvachose. Ona mamwe matipi ekuti ungadya sei zvakanaka usina kuwana mafuta uye kuziya nenzara.

Kurema kwemenyu menyu neyekudzidziswa chikafu

Muenzaniso weye-mazuva matatu menyu kune avo vanoda kudzikira uremu nedzidzo yekudzidziswa ndeye:

	Zuva 1	Zuva 2	Zuva 3
Kudya kwemangwanani	1 zviyo chingwa nechichena chizi uye chinanazi muto.	1 yogati ine 2 mashupuni egranola uye matatu mahabhurosi.	Avocado Smoothie ine maviri toast
Kubatana	1 yakajeka yogati neuchi	1 chidimbu chechena chizi nepari	3 vanokanganisa nesame
Kwekudya kwemasikati	1 yakakangwa turkey steak ine brown mupunga uye tsvuku kabichi saladhi, mhiripiri uye chibage, yakarungwa nemonimu muto uye oregano. 1 chidimbu che100 g yemavise, yedessert.	1 zai rakabikwa ne1 yakabikwa mbatatisi uye yakarukwa kabichi. 1 dhizeti orenji.	1 gumbo rakakangwa yehuku ne 1 punipuni yepasta yakabikwa uye yakamisikidzwa nemadomasi, hanyanisi uye biringanya. 1 dhizeti peya.
Kwekudya kwemasikati	1 yogati ine 2 mashupuni eoat flakes.	1 karoti pamatanda uye 2 toast nechena chizi	1 bhanana uye nzungu shanu
Kudya kwemanheru	1 slice yemukomana hove dzakabikwa muchoto nemapatatisi uye makarotsi. 1 dhizeti apple.	1 chidimbu chesaumoni yakakangwa nemupunga wakasvibira uye yakabikwa broccoli yakarungwa ne 1 teaspoon yemafuta emuorivhi. 1 chidimbu che100 g yemavise, yedessert.	1 chidimbu chehake yakabikwa ne1 mbatata yakabikwa uye cauliflower yakabikwa yakarungwa ne 1 teaspoon yemafuta emuorivhi. 1 dhizeti kiwi
Kudya kwemanheru	Mint tii uye 2 mbiriso	Jisi reorenji uye 1/2 chingwa chine bota	1 yakajeka yogati neuchi

Kurera huremu kuburikidza nedzidziso yekudzidziswazve kwakanaka nekuti kunyangwe paine kunonoka kwekudzikira uremu, inokudzidzisa nzira yekudya nemazvo, ichideredza njodzi yeakodhoni mhedzisiro, iyo yakajairika mukudya kwakanyanya.

Kudya kudya kwakaringana, kunotungamirwa nenyanzvi, pasina kukundikana kana zuva rimwe chete, kwemasvondo matatu kunoona kuti kudzidziswa kwechikafu kune kutanga kwakanaka uye kucharamba kuchiita, kuti zvive nyore kudzikisa huremu uye kuve nehutano hwesimbi. Kudya kwemavara kwakakosha pakudya kwakaringana, ona kuti kudya zvine mavara kunogona kuvandudza hutano.

Kana uchinetseka kudya michero, miriwo uye zvekudya zvese, tarisa vhidhiyo pazasi uye uone matipi ekudya izvo zvausingade uye kudzidzisazve mukanwa.

Uye zvakare, kudzidzira kuita zvemuviri katatu pasvondo zvakakoshawo kuti uderedze huremu. Tarisa uone dzimwe sarudzo dzekudzikisira uremu zviitwa izvo zvinogona kuitwa pamba.

Edza ruzivo rwako

Pedzisa iyi yemubvunzo inokurumidza kuti uwane huwandu hweruzivo nezve zvazvinoreva kuva nechikafu chine hutano:

• 1
• 2
• 3
• 4
• 5
• 6
• 7

Edza ruzivo rwako!

Tanga bvunzo Zvakakosha kunwa pakati pe 1.5 ne 2 litita emvura pazuva. Asi kana iwe usingade kunwa mvura yakapusa, sarudzo yakanakisa ndeiyi:

• Inwa muto wemichero asi usina kuwedzera shuga.
• Inwa tii, mvura inonwiwa kana mvura inopenya.
• Tora light kana diet sodas uye unwe doro risiri doro.

Kudya kwangu kune hutano nekuti:

• Ini ndinongodya kamwe chete kana maviri masikati masikati muhuwandu hwepamusoro, kuuraya nzara yangu uye ndisingafanire kudya chero chimwe chinhu chezuva rese.
• Ini ndinodya chikafu chine mashoma mavhoriyamu uye ndinodya zvishoma zvakagadziriswa zvigadzirwa semichero mitsva nemiriwo. Mukuwedzera, ndinonwa mvura yakawanda.
• Kungofanana neapo ini ndine nzara kwazvo uye ini ndinonwa chero chinhu panguva yekudya.

Kuve nezvose zvakakosha zvinovaka muviri, zvakanaka kuti:

• Idya michero yakawanda, kunyangwe iri mhando imwe chete.
• Dzivisa kudya chikafu chakakangwa kana chakapakurwa makeke uye unongodya izvo zvandinoda, uchiremekedza kuravira kwangu.
• Idya zvishoma zvezvinhu zvese uye edza zvekudya zvitsva, zvinonhuwira kana gadziriro.

Chokoreti ndeiyi:

• Chikafu chakaipa chandinofanira kudzivirira kuitira kuti ndisakora uye chisingakwani mukati mekudya kwakanaka.
• Sarudzo yakanaka yemasipi kana iine inopfuura 70% cocoa, uye inogona kutokubatsira kuti uderedze huremu uye uderedze chishuwo chekudya zviwitsi kazhinji.
• Chikafu icho, nekuti chine mhando dzakasiyana (chena, mukaka kana dema ...) chinondibvumidza kugadzira kudya kwakasiyana siyana.

Kuderedza uremu kudya zvine hutano ndinofanira kugara ndichiti:

• Enda nenzara uye udye zvisingafadzi zvekudya.
• Idya zvimwe zvekudya mbishi uye gadziriro yakapusa, senge yakabikwa kana kubikwa, isina masosi ane mafuta uye kudzivirira huwandu hwakawanda hwechikafu pakudya.
• Kutora mishonga kudzikisa chishuwo changu kana kuwedzera metabolism yangu, kuitira kuti ndirambe ndichikurudzirwa.

Kuita kudzidziswa kwakanaka kwekudya uye kurasikirwa nehuremu:

• Ini handifanire kumbodya chaizvo macaloric michero kunyangwe aine hutano.
• Ini ndinofanira kudya michero yakasiyana siyana kunyangwe iri macaloric, asi mune iyi kesi, ndinofanira kudya zvishoma.
• MaCalori ndiwo akakosha chinhu pakusarudza muchero wandinofanira kudya.

Chikafu kudzidzisazve ndechekuti:

• Rudzi rwechikafu chinoitwa kwenguva yakati, kungosvika pahuremu hwaunoda.
• Chinhu chinongokodzera chete kune vanhu vakafutisa.
• Chimiro chekudya icho chisingangokubatsire iwe kuti uwane huremu hwako hwakanaka asiwo hunovandudza hutano hwako hwese.

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