Ndingaite Sei Kuti Ndiwane Chikafu Chine Utano Ndichiri Kuenda?

Zvemukati

• Zvekudya Pane kudaro

Chinangwa chekugara-pasi maresitorendi uye zvinwiwa zvine zvakawanda zveprotein uye fiber.

Mubvunzo: Mararamiro andinoita anondiwana ndichifamba rinenge zuva rega rega, saka sarudzo dzakanaka dzekudya dzimwe nguva dzinonetsa. Ini ndinotenda ini ndoda kudzikisa carb yangu mutoro uye kutarisa mapuroteni. Hutera hwangu madhiri - {textend} Ndakakundwa nebhuruu bhurandi danish kunhandare yendege. Ndedzipi sarudzo dzekukurumidza dzekudya dzaungakurudzira kuti ndikwanise kubvisa iyo danish?

Kunyangwe zvingaratidzika senge kudya kunovaka muviri uye sarudzo dzekudyiwa dzinogumira munhandare, nzvimbo dzekuzorora, uye zvitoro zviri nyore, kuziva izvo zvinhu zvekutarisa zvinogona kuwedzera sarudzo dzako dzekudya zvinokurumidza zvine hutano.

Nhandare dzendege dzinowanzo kuve neyakawandisa yekudyira chikafu nekukurumidza uye zvisina kudya zvekudya. Nekudaro, nhandare zhinji dzinewo maresitorendi anopa sarudzo dzakanaka dzekudya kana zvitoro zvinochengetera masherufu avo nezvikafu zvishoma nezvinwiwa.

Semuenzaniso, kushanyira yekugara-pasi resitorendi kana bhawa pamusoro pekukurumidza-chikafu chikafu kunogona kukubatsira iwe kuita sarudzo dziri nani uye kudya zvishoma mukati mezuva rese.

Paunenge uchisarudza chikafu kana chikafu, tora nguva yekufunga kuti chii chinogona kupa muviri wako maererano nehutano. Zvibvunze pachako kana chinhu chaunoda chisarudzo chekuzadza chinokuchengetedza iwe kugutsikana, chinova chinhu chakakosha chekuchengetedza huremu hwemuviri hwakanaka.

Kudya uye zvinotapira zvine huwandu hwakawanda mufibre, mapuroteni, uye mafuta ane hutano zvinogona kubatsira kuti urambe uchinzwa kuzara kwenguva yakareba kupfuura chikafu chakaderera mumapuroteni uye chakakwira mumakwenzi akakwenenzverwa uye neshuga yakawedzerwa ().

Kunyangwe bhuruu yebhuruu danish ingangogutsa zino rako rinotapira, mikana ndeyekuti haina kukuchengetedza uzere kwenguva refu. Uyezve, zvinhu zvakaita semadhishi zvakakwirira mushuga yakawedzerwa uye carbs yakanatswa, izvo zvinogona kukonzera kushanduka kwakanyanya mumashuga eropa - {textend} pamwe kutyaira nzara nekukuvadza hutano hwako (,).

Nekudaro, kuwana zvinovaka muviri, mapuroteni- uye fiber-zvakapfuma zvekudya uye zvidyiwa zvinofanirwa kuve pekutanga.

Zvekudya Pane kudaro

Paunenge uri kuresitorendi yendege, edza kuodha dhishi rine yakawanda nyowani kana yakabikwa miriwo inoshumirwa neyekuzadza sosi yeprotein, senge gadheni remubindu nehuku yakakangwa kana zai rakaomeswa. Salad toppings senge nzungu, mhodzi, chizi, uye avocado zvinopa manyuko ehutano emafuta anogona kubatsira kuwedzera manzwiro ekuzara.

Paunosarudza chinhu chinodyiwa kubva muzvitoro zviri nyore kana magasi, sarudza zvishoma zvakagadziriswa, mapuroteni- uye zvakapfuma zvinhu, senge:

• nzungu
• chizi inonamira
• nati bota nemichero
• mazai akaomeswa
• hummus uye veggie mapakeji
• trail musanganiswa

Pamusoro pezvo, zviri nani kurega zvinwiwa zvine macalorie neshuga, zvinosanganisira zvinwiwa zvekofi, sodas, uye zvinwiwa zvine simba. Sarudza mvura kana unsweetened tii yemakwenzi kuti uchengete koriori yako uye kudya kweshuga mukutarisa.

Jillian Kubala anonzi Akanyoreswa Dietitian anogara muWesthampton, NY. Jillian anobata dhigirii raTenzi mukudya zvinovaka muviri kubva kuStony Brook University Chikoro cheMishonga pamwe nedhigirii repayimire muhutano hwesainzi Kunze kwekunyorera Healthline Nutrition, anomhanyisa yakavanzika tsika inoenderana nekumabvazuva kumugumo kweLong Island, NY, kwaanobatsira vatengi vake kuwana hutano hwakakwana kuburikidza nekuchinja kwehutano uye mararamiro. Jillian anoita zvaanoparidza, achishandisa nguva yake yemahara achitarisira kupurazi rake diki rinosanganisira miriwo nemaruva mapindu uye boka rehuku. Tambanudzira kwaari kuburikidza naye webhusaiti kana pamusoro Instagram.