Kudya Kwakakodzera Kudya Kwekuekisesaiza

Zvemukati

• Kutanga zvakanaka
• Verenga pane chaiyo makabhohaidhiretsi
• Rongedza mapuroteni muzvikafu zvako uye chikafu
• Simbisa michero yako uye kudya kwemiriwo
• Sarudza mafuta ane hutano
• Ita mafuta usati waekisesaiza
• Mabhanana
• Michero, mazambiringa, uye orenji
• Nuts
• Nut butter
• Usacheke macalorie akawandisa
• Balance ndiyo kiyi

Nutrition yakakosha kugwinya

Kudya chikafu chakaringana-chakaringana kunogona kukubatsira iwe kuwana macalorie uye zvinovaka muviri iwe zvaunoda kuti uwedzere zviitiko zvako zvezuva nezuva, kusanganisira kugara uchirovedza muviri.

Kana zvasvika pakudya chikafu kuti ushandise kuita kwako kurovedza muviri, hazvisi nyore sekusarudza miriwo pane madhiri. Iwe unofanirwa kudya mhando dzakakodzera dzechikafu panguva dzakakodzera dzezuva.

Dzidza nezve kukosha kwekudya kwemangwanani kwakanaka, zvekudya zvekudya zvekudya, uye zvirongwa zvekudya.

Kutanga zvakanaka

Kudya kwako kwekutanga kwezuva kwakakosha.

Sekureva kwechinyorwa chakaburitswa muHarvard Health Letter, kudya chikafu chamangwanani nguva dzose kwakabatanidzwa nenjodzi yakaderera yekufutisa, chirwere cheshuga, uye chirwere chemwoyo. Kutanga zuva rako nechikafu chine hutano kunogona kubatsira kuzadza shuga rako reropa, iro iro muviri wako rinoda kusimbisa tsandanyama dzako nehuropi.

Kudya chikafu chamangwanani chine hutano kwakanyanya kukosha pamazuva apo kurovedza muviri kuri panhaurwa dzako. Kurega kudya kwemangwanani kunogona kukusiya uchinzwa musoro wakareruka kana kuneta paunenge uchishanda.

Kusarudza mhando yemangwanani yakakosha. Vanhu vakawandisa vanovimba neakareruka makabhohaidhiretsi kuti vatange zuva ravo. Bhena chena bagel kana donut haizokuchengeta iwe uchinzwa kuzara kwenguva refu.

Mukuenzanisa, fiber- uye mapuroteni-akapfuma emangwanani anogona kudzivirira marwadzo enzara kwenguva yakareba uye nekupa simba raunoda kuti muviri wako urambe uchienda.

Tevera aya matipi ekudya chikafu chemangwanani chine hutano:

• Panzvimbo pekudya tsanga dzakazara neshuga dzakagadzirwa kubva muzviyo zvakanatswa, edza oatmeal, oat bran, kana zvimwe zviyo zvezviyo zvakakwana zvine fiber. Wobva wakanda mamwe mapuroteni, akadai semukaka, yogati, kana nzungu dzakatemwa.
• Kana iwe urikugadzira mapancake kana waffles, chinja imwe yeiyo-yechinangwa furawa neese-yezviyo sarudzo. Wobva wamutsa imwe kottage chizi mubatter.
• Kana iwe uchida mbiriso, sarudza yakazara-zviyo chingwa. Wobva waibatanidza nezai, nzungu ruomba, kana imwe protein sosi.

Verenga pane chaiyo makabhohaidhiretsi

Kutenda kune yakaderera-carb fad chikafu, makabhohaidhiretsi awana yakaipa rap. Asi makabhohaidhiretsi ndiwo manyuko makuru esimba remuviri wako. Sekureva kweMayo Clinic, ingangoita makumi mashanu neshanu kusvika makumi matanhatu neshanu muzana ezvewe macalorie ezuva nezuva anofanirwa kubva kumakabhohaidhiretsi. Izvi zvinonyanya kuitika kana iwe uchirovedza muviri.

Kudya iyo chaiyo mhando yemakabhohaidhiretsi kwakakosha. Vanhu vazhinji vanovimba nema carbs ari nyore anowanikwa mumasweets uye chikafu chakagadziriswa. Pane kudaro, iwe unofanirwa kutarisa pane kudya yakaoma macarbbs anowanikwa muzere zviyo, michero, miriwo, uye bhinzi.

Mbeu dzese dzine simba rakawanda rekugara pane zviyo zvakanatswa nekuti unozvidya zvishoma zvishoma.

Vanogona kukubatsira kuti unzwe uzere kwenguva yakareba uye kupisa muviri wako zuva rese. Vanogona zvakare kubatsira kudzikamisa huwandu hweshuga yeropa rako. Chekupedzisira, idzi tsanga dzemhando yepamusoro dzine mavitamini uye zvicherwa zvaunoda kuti muviri wako urambe uchimhanya zvakanyanya.

Rongedza mapuroteni muzvikafu zvako uye chikafu

Mapuroteni anodiwa kubatsira kuchengetedza muviri wako kukura, kuchengetedzwa, uye kugadziridzwa. Semuenzaniso, iyo University of Rochester Medical Center inoshuma kuti masero matsvuku eropa anofa mushure memazuva anenge zana nemakumi maviri.

Mapuroteni akakoshawo pakuvaka nekugadzirisa mhasuru, zvichikubatsira kuti unakirwe nezvakanaka zvekudzidzira kwako. Inogona kuva sosi yesimba kana makabhohaidhiretsi ari kushomeka, asi haisi sosi huru yemafuta panguva yekurovedza muviri.

Vakuru vanofanirwa kudya anenge 0,8 gramu eprotein pazuva pazuva kirogiramu yega yega yehuremu hwavo, inoshuma Harvard Health Blog. Izvo zvakaenzana nezve 0,36 gramu eprotein yepondo imwe yehuremu hwemuviri. Exercisers uye vakuru vakuru vangangoda zvakatowanda.

Mapuroteni anogona kuuya kubva:

• huku, senge huku uye turkey
• nyama tsvuku, senge yemombe negwayana
• hove, salmon uye tuna
• dairy, senge mukaka uye yogati
• nyemba, dzakadai bhinzi nenyemba
• mazai

Kune yakasarudzika sarudzo, sarudza akaonda mapuroteni ari mashoma mune akazara uye anotenderera mafuta. Deredza huwandu hwenyama tsvuku uye nyama inogadzirwa yaunodya.

Simbisa michero yako uye kudya kwemiriwo

Zvibereko nemiriwo zvakapfuma sosi yeasidhi fiber, mavitamini, zvicherwa, uye nezvimwe zviumbwa izvo muviri wako unoda kushanda nemazvo. Ivo zvakare vakaderera mumakori uye mafuta.

Vavarira kuzadza hafu yeplate yako nezvibereko uye maveji pakudya kwese, inokurudzira United States department rezvekurima.

Edza "kudya muraraungu" nekusarudza michero uye maveji emarudzi akasiyana. Izvi zvinokubatsira iwe kunakidzwa izere huwandu hwakawanda hwevitamin, zvicherwa, uye antioxidants iyo iyo yekugadzira aisle inofanirwa kupa.

Pese paunoenda kuchitoro, funga kusarudza chibereko chitsva kana miriwo kuyedza. Nezvikafu zvekudya, chengeta michero yakaomeswa muhomwe yako yekudzidzira uye miriwo yakasvibira mufriji.

Sarudza mafuta ane hutano

Mafuta asina kukwana anogona kubatsira kudzikisa kuzvimba uye kupa macalorie.

Nepo mafuta ari ekutanga peturu yeaerobic kurovedza muviri, isu tine zvakawanda zvakachengetwa mumuviri kuti tiwedzere kunyangwe rakareba basa. Nekudaro, kuwana mafuta asina hutano ane hutano kunobatsira kupa yakakosha mafuta acids uye macalorie ekuchengetedza iwe kufamba.

Sarudzo dzakanaka dzinosanganisira:

• nzungu
• mhodzi
• avocado
• maorivhi
• mafuta, akadai semafuta emuorivhi

Ita mafuta usati waekisesaiza

Kana zvasvika pakukwirisa usati kana mushure mekurovedza muviri, zvakakosha kuti uwane chiyero chakakodzera che carbs nemapuroteni. Kugadzirira-kurovedza-kudya kunosanganisa makabhohaidhiretsi nemaprotein kunogona kuita kuti unzwe uine simba kupfuura chikafu chisina kudya chakagadzirwa neshuga nyore uye nemafuta mazhinji.

Funga kuisa bhegi rako rekudzidzira uye firiji pamwe nezvimwe zvezvikafu zvishoma.

Mabhanana

Mabhanana akazara ne potassium uye magnesium, izvo zvakakosha zvinovaka muviri kuti uwane zuva nezuva. Kudya bhanana kunogona kubatsira kuzadza aya mamineral uchipa mashuga echisikigo kuti uve neako Workout. Neprotein yakawedzerwa, nakidzwa nebhanana rako nekushandira nzungu ruomba.

Michero, mazambiringa, uye orenji

Michero iyi izere nemavitamini, zvicherwa, nemvura. Izvo zviri nyore pane ura hwako, zvinokupa iwe kukurumidza kukurudzira kwesimba, uye zvinokubatsira iwe kugara uine hydrated. Funga kuvabatanidza pamwe nekushandira iyo yogati kune mapuroteni.

Nuts

Nutsu sosi huru yemafuta ane hutano pamoyo uye zvakare inopa mapuroteni uye zvinovaka muviri zvakakosha. Ivo vanogona kukupa iwe sosi yesimba rakasimba kune yako Workout.

Pair ivo nemichero mitsva kana yakaomeswa yeiyo hutano dhayidhihydrate. Nekudaro, edza idzi sarudzo kuti uone kuti vanogara sei. Zvokudya zvine mafuta akawanda zvinogona kunonoka kugaya, uye zvinogona kuita kuti chikafu chigare mudumbu mako chakareba kana kurovedza muviri kuchikwira nekukurumidza.

Nut butter

Zvitoro zvakawanda zvekutengesa zvinotakura mapakeji anoshanda ekeanut butter ayo asingade firiji uye anogona kuchengetwa zviri nyore muhombodo yejimu. Nezve zvinonaka mapuroteni-carbohydrate combo, unogona kuparadzira nzungu ruomba pa:

• apuro
• bhanana
• vatengesi vezviyo zvakakwana
• chimedu chechingwa chezviyo chose

Kana iwe usingade nzungu ruomba, edza almond ruomba, soya ruomba, kana dzimwe mapuroteni-akapfuma dzimwe nzira.

Usacheke macalorie akawandisa

Kana iwe uri kuyedza kudzikisa huremu kana toni muviri wako, iwe unogona kuyedzwa kucheka toni yemakori kubva muzvikafu zvako. Kucheka macalorie chikamu chakakosha chekuderedza uremu, asi zvinokwanisika kuenda zvakanyanya.

Kurera uremu chikafu kunofanirwa kusakusiya uchinzwa kuneta kana kurwara. Izvo zviratidzo zvekuti hausi kuwana macalorie aunoda hutano hwakanaka uye kugwinya.

Zvinoenderana neiyo, chikafu chine 1,200 kusvika 1,500 macalorie ezuva nezuva chakakodzera vakadzi vazhinji vari kuyedza kudzikisa uremu zvakachengeteka. Kudya ine 1,500 kusvika 1 800 zuva nezuva macalorie akakodzera kune vazhinji varume vari kuyedza kudurura yakawandisa mapaundi.

Kana iwe uchinyanya kushingaira kana iwe usiri kuda kurasikirwa nehuremu uchinge uchikwana, ungangoda kudya mamwe macalorie. Taura nachiremba wako kana chiremba wezvekudya kuti udzidze kuti mangani macalorie aunoda kutsigira mararamiro ako uye zvinangwa zvemuviri.

Balance ndiyo kiyi

Sezvaunogara muhupenyu hwekushandira, ungangozoona kuti ndezvipi zvekudya zvinokupa simba rakanyanya uye zvine migumisiro yakaipa. Chinokosha kudzidza kuteerera kune muviri wako uye kuenzanisa izvo zvinonzwa zvakanaka nezvakakunakira iwe.

Tevedza aya matipi:

• Chinangwa chekugadzira chamangwanani chikamu chemuitiro wako.
• Sarudza makabhohaidhiretsi akaomarara, akasimba mapuroteni masosi, mafuta ane hutano, uye zvakasiyana siyana zvemichero nemiriwo.
• Stock firiji yako uye bhegi rekurovedza uine hutano hwakanaka hwekudzidzira.

Iko kuenzanisa kwakaringana kwemakabohydrate, mapuroteni, uye zvimwe zvinovaka muviri kunogona kubatsira kupisa chiito chako chekuita.