Iyo Yehutano-uye-Yekuchengetedza Gwara kune Kurongedza Chikafu cheGungwa

Zvemukati

• Ramba uchitonhorera.
• Tevera mutemo wemaawa maviri.
• Sarudza nekuchenjera.
• Ongororo ye

Kana uri kurova mahombekombe egungwa zhizha rino, unenge uchida kuunza zvekudya uye zvinwiwa pamwe newe. Chokwadi, pamwe wakaverenga zvinyorwa zvisingaverengeke nezve izvo zvekudya, asi ungasaziva * sei * iwe unofanirwa kurongedza izvo zvinodya zvine hutano. Zvirwere zvekudya zvinodyidzana zvine chekuita nechikafu chakasiiwa kunze kwenguva yakareba zvinogona kuva buzzkill huru, saka zvakakosha-zvakanyanya kushandisa tsika dzekuchengetedza chikafu kana uchiunza zvako kudya kune chiitiko chekunze, kunyanya kana nguva iri kuwedzera. Pano, chii chekutakura uye maitiro ekurongedza. (Yakabatana: Hutani hwakatsetseka kuti Uwedzere Mufambiro Wako Wenzira)

Ramba uchitonhorera.

Makumi mana madhigirii kana pasi anoonekwa seyakachengeteka tembiricha yezvinotonhora zvinoparara. Kana iwe uri kuronga kurongedza chero chinhu chinoda kuchengetwa chakatonhora, shandisa bhegi remasikati rakadzivirirwa kana rinotonhorera uye isa ice mapakeji imomo. Iyo yakakura bhegi kana inotonhorera, iyo yakareba iwe yaunoda kuti uchengete chikafu chako imomo, uye akawedzera echando mapaketi iwe auchazoda. Kana usina chokwadi, shandisa zvakawandisa. Uye kana iwe * chaizvo uchida kuva nechokwadi, isa thermometer mukati, futi.

Tevera mutemo wemaawa maviri.

Chikafu chinofanira kupedzwa mukati memaawa maviri mushure mekunge chabviswa mufiriji, saka kana ichizotora nguva yakareba kupfuura iyo kubva mufiriji kuenda kumuromo, chengeta pamusoro peaizi. Semutemo wechigumwe, kana zvave kunze munzvimbo inopisa yakavhurika kana zuva risina ice pack kwenguva yakareba kupfuura maawa maviri, kurikanda. Uye kana kuchipisa kupfuura 90 madhigirii kunze, chivhare paawa imwe. (Yakabatana: Maitiro Ekuzvidzivirira Iwe Pacheche Kupisa Kuneta uye kupisa Stroke.)

Sarudza nekuchenjera.

Kana zvasvika kune chikafu chekuunza, enda kune chisina kuoma, zvichireva chimwe chinhu chiri nyore kugadzira, chiri nyore kuchengeta, uye hachiisi njodzi yakakomba yekurwara. Heano mashoma mazano anonaka:

• Sandwichi kana kuputira inzira yakanaka yekupinda mukudya kwakaringana-uye zviri nyore kudya. Sarudza lettuce kana makorodhi panzvimbo yechingwa chezasi-carb sarudzo.
• Hydrating michero nemavheji, senge watermelon, cucumber, uye Romaine lettuce, hazvina-brainer. (Ramba uchifunga kuti michero ine peel inogona kutakura nyore.)
• Nzungu, mhodzi, uye nut-based bars ndiyo huru yeprotein, mafuta ane hutano, uye fiber. Ingo chenjera nechero chokoreti inogona kunyungudika uye inonamira.
• Mahara-akaomeswa mavegi uye sarudzo dzinotakurika senge kare machipisi inzira inobatsira yekutora magreen ako ezuva racho.
• Skewers kana kabobs yenyama, tofu, uye veggies zvichave zviri nyore kudya pane chimwe chinhu chinoda banga neforogo.
• Dzivisa aizikirimu, yogati, uye zvimwewo zvekudya izvo zviri njodzi huru yechirwere chekudya.

Ongororo ye