Hutano Kudya Chokwadi & Easy Fixes

Zvemukati

• Iwe unoda kuonda? Chimiro ine ma tweaks akareruka aunogona kuita kune yako ine hutano hwekudya kune yakatokura uremu kubudirira.
• Mazano ekudya # 1. Inwa mvura yakawanda.
• Mazano ekudya # 2. Idya kakawanda - uye wedzera mamwe mapuroteni.
• Tevedzera aya akapusa madhayeti ekudya kuti uderedze huremu uchidya zvakaenzana zvine hutano kudya.
• Mazano ekudya # 3. Chinja kune hutano hwakakwana zviyo.
• Hutano Hwechokwadi Zvikafu: Kurema Kwehuremu Matipi eMukaka
• Kudya matipi # 4. Sarudza yakaderera-mafuta zvigadzirwa zvemukaka.
• Hutano Hwechokwadi Kudya: Kugadzira Kudya Kune Hutano
• Kudya mazano # 5. Wedzera muchero nemiriwo kugadzira chikafu chine hutano.
• Ongororo ye

Iwe unoda kuonda? Chimiro ine ma tweaks akareruka aunogona kuita kune yako ine hutano hwekudya kune yakatokura uremu kubudirira.

Mazano ekudya # 1. Inwa mvura yakawanda.

Zano: Vakadzi vanofanirwa kunwa makapu mapfumbamwe emvura zuva nezuva, yakawanda kana iwe uchirovedza muviri, asi vazhinji vanonwa makapu mana chete pazuva. Chengeta bhodhoro remvura padhesiki rako, muhomwe yako uye mumotokari yako.

• Kurema uremu matipi: Kunwa mvura kunoita kuti unzwe kuguta, saka unogona kudya zvishoma, uye kunobatsira kudzivirira kudya kana usina nzara. Vanhu vazhinji vanotendeukira kuchikafu kana vane nyota chaiyo. Inwa mvura pachinzvimbo cheshuga zvinwiwa uye majusi kuti uwane hydrate uye chengetedza macalorie.
• Hutano hwekudya chokwadi: Kugara wakashongedzwa zvakanaka kunogona kudzikisa njodzi yako kuzvirwere, kusanganisira kanzura dzekoloni, zamu uye dundira. Mune kumwe kuongorora, vakadzi vaiti vanonwa anodarika mashanu magirazi emvura pazuva vaive ne45 muzana panjodzi yakaderera yekenza yemakoloni pane avo vanonwa maviri kana mashoma.

Mazano ekudya # 2. Idya kakawanda - uye wedzera mamwe mapuroteni.

Zano: Chinja kubva kuzviviri kana zvitatu zvekudya zvine hutano kuenda kuzvishanu kana zvitanhatu zvidiki zvema300 kusvika 400 macalorie.

Pazvose zvaunodya zvine utano kana zvinwiwa, idya zvese mapuroteni uye macarbs, akadai sezviyo nemukaka, apuro rine nzungu bhinzi kana sangweji yehuku. Protein inotora nguva yakareba kugaya kupfuura carbs, saka iwe unogara wakagutsikana kwenguva refu. Chidzidzo chidiki cheYale chakaratidza kuti kana vakadzi vaine kudya kweprotein kwemasikati, ivo vaidya 31 muzana mashoma macalorie panguva yemanheru pane pavaidya masikati-ane carb. Edza kuwedzera maawa maviri ehove kana yehuku yekuku pakudya kwako kwemasikati.

• Mazano ekuderedza uremu: Nokudya kakawanda, iwe haungatombogoni kuva nechisimba uye sikavha pasi zvese zvinoonekwa. Paunodya tuhwihwiriri twemangwanani nemasikati, unenge usiri kufa nenzara panguva yekudya kwemasikati kana kuti wabva kubasa, saka hauzouyi kumba kuzozvinyima.
• Healthy diet facts: Nokudya kakawanda iwe unowedzera simba rako, kuisa pfungwa uye kusvinura-uye iwe unodzivisa kupera kwemasikati kwemasikati kunowanzoitika pakati pevakadzi. Uyezve, iwe unogona kunge uchidya zvine hutano zvakanyanya nekuti unenge usiri kudhakwa uye kurodha pamusoro pamakori asina chinhu.

Kuwedzera kune aya matipi ekudya, unogona kusimudzira hutano hwako hwese nekuwedzera zviyo zvakakwana kune yako yakaenzana kudya kunovaka muviri. Verenga kuti uwane zvimwe!

[musoro = Hutano hwese zviyo: sei uye nei kuti uzviwedzere pakudya kwako kune hutano.]

Tevedzera aya akapusa madhayeti ekudya kuti uderedze huremu uchidya zvakaenzana zvine hutano kudya.

Mazano ekudya # 3. Chinja kune hutano hwakakwana zviyo.

• Zano: Kakawanda sezvinobvira, sarudza zvigadzirwa zvezviyo-zvese pane avo vakanatswa. Semuenzaniso, edza bhari kana bulgur panzvimbo yemupunga chena. Idya chingwa chegorosi rakazara pachinzvimbo chegorosi jena kana rakapfumiswa, oatmeal pachinzvimbo chemagirisi, Mazambiringa-Nutsu panzvimbo peSpecial K, kana zvakanyanya, Cap'n Crunch. Hechino chikonzero nei uchifanira kuverenga zvinovaka muviri:
  • Bazi reHupenyu hwechingwa rine mashanu magiramu efaindi pachidimbu-makumi masere macalorie- uku Pepperidge Farm yakatetepa-akachekwa chingwa chena chinewo makumi masere macalorie asi zero magiramu efibre.
  • 1 ounce maGrape-Nuts ane 2.5 gramu ye fiber uye 104 macalorie nepo imwe ounce ye Special K ine 0.88 gramu ye fiber uye 105 macalorie (1 ounce weCap'n Crunch ine 0.9 gramu ye fiber uye 113 macalorie-uye yakawanda shuga) .
• Kurema uremu matipi: Zvese-zviyo zvekudya zviri chewier uye zvinogutsa. Faira yavo inoita kuti vawedzere kuzadza, saka unozodya zvishoma uye usazove nenzara nekukurumidza. Zano: Idya 1 zviyo-zviyo zvinoshanda pakudya kwese.
• Hutano hwekudya chokwadi: Yakakwira fiber chikafu chekudya senge hutano hwakakwana zviyo zvinobatsira kudzivirira kubva kuchirwere chemoyo, chirwere cheshuga uye, pamwe, kanzura dzezamu, rwatata nepakoni. Iwo zvakare ane ekuronda maminera ayo akabviswa kubva yakanatswa chikafu zvigadzirwa.

Kufungisisa maitiro ekuisa zvigadzirwa zvemukaka mune yako yakaenzana kudya kunovaka muviri? Verenga pamusoro pehuremu hwekurasikirwa matipi nezve dairy.

[musoro = Tsvaga matipi ekurasikirwa uremu nezve zvigadzirwa zvemukaka zvine mafuta mashoma muzvikafu zvine hutano.]

Hutano Hwechokwadi Zvikafu: Kurema Kwehuremu Matipi eMukaka

Kudya matipi # 4. Sarudza yakaderera-mafuta zvigadzirwa zvemukaka.

• Zano: Zvishoma nezvishoma shanda nzira yako kubva kumafuta akazara kusvika kune akaderedzwa-mafuta kusvika pasi-mafuta kune mukaka usina mafuta, yogati, ice cream uye chizi. Kana iyo yekupedzisira nguva yawakatora yakaderera-mafuta chizi iyo yakaravira kunge rabha, zvipe imwe kuyedza. Zvishoma-mafuta zvigadzirwa zvakagadziriswa zvakanyanya.
• Mazano ekuderedza uremu: Tarisa pakucheka mafuta akazara. Iyi inzira iri nyore yekuchengetedza pamakori pasina kupa kuravira. Heino mimwe mienzaniso:
  • Maawa mana eyakajairika cottage chizi ane zana macalorie, zvichienzaniswa nemazana macalorie e2 muzana, 90 macalorie e1 muzana uye makumi masere asina mafuta.
  • Imwe ounce yeCheddar chizi ine 114 macalorie uye magiramu matanhatu emafuta akazara; 1 ounce yakaderedzwa-mafuta Kraft cheese ine 90 macalorie uye 4 magiramu akazara mafuta.
  • Imwe scoop yeBreyers vanilla ice cream ine 150 macalorie uye magiramu mashanu akazara mafuta; Haagen Dazs ine 270 makorikori uye 11 magiramu akazara mafuta; Breyers Chiedza ine 130 macalorie uye 2.5 magiramu akazara mafuta.
• Hutano hwekudya chokwadi: Iwe unoderedza zvakanyanya mafuta akazara, rudzi rwunowedzera njodzi yako yechirwere chemoyo. Semuenzaniso, iwo mana ounces eyakajairika cottage chizi ane matatu magiramu emafuta akazara, achienzaniswa ne1.4 gramu yeakadzikiswa-mafuta cottage chizi, isingasviki 1 gramu yemafuta mashoma-uye asina mafuta akaguta asina-mafuta. Nyanzvi dzinokurudzira kudzora mafuta akazara kwete anopfuura gumi muzana emakoriori ese, ayo anoshandura kusvika kumagiramu makumi maviri nemaviri pazuva pakudya kwemazana maviri-macalorie.

Ramba uchiverenga zvekudya matipi ekuti ungagadzira sei kudya kune hutano kunonaka kwazvo!

[musoro = Kudya kune hutano: wedzera mimwe michero nemiriwo pakudya kwako kune hutano.]

Hutano Hwechokwadi Kudya: Kugadzira Kudya Kune Hutano

Kudya mazano # 5. Wedzera muchero nemiriwo kugadzira chikafu chine hutano.

• Zano: Izvi hazvirevi kuwedzera muto wemichero kana veggie chinwiwa-iyo inowanzova isina fiber, mavhitaminzi asina hanya uye akawanda emakoriori-kudya kwemasikati uye kudya kwemanheru. . Iwe unofanirwa kuwedzera muchero wese uye miriwo yakazara kune yako yakaenzana kudya kunovaka muviri. Kana, kana kuvawedzera panguva yekudya kusinganakidze, unogona kungo tarisa kukwirisa kwaunodya ese ari maviri.
• Kurema uremu matipi: Kuti unzwe kugutsikana, unoda humwe huremu mudumbu rako. Chibereko chakazara kana miriwo inokupa iwo iwo manzwiro ekuzara. Zvinoreva, iwe ungangodya zvishoma panguva uye mushure mekudya kwako. Zano: Sarudza michero uye mavegi ane ruvara rwakadzika.
• Healthy diet facts: Zvibereko nemiriwo zvinotakurirwa mavitamini uye phytochemicals. Kune zvakawanda zvinovaka muviri zvinodzivirira chirwere chemoyo nemukenza, izvo zvinowanzorasika kana tichigadzira michero nemiriwo kuita muto. Saka kutengesa muto wezvibereko zvese kunogona kuderedza njodzi yako yezvirwere izvi.

Verenga Chimiro yeese ako ekuremerwa matipi ekuremerwa - uye kune iyo info iwe yaunoda kune hutano hwakadzikama kudya kwakazara izvo zvinonaka chikafu chikafu!

Ongororo ye