Mazano Ekurasikirwa neHurema Matipi

Zvemukati

• Aya mazano ekudya kwezororo achakubvumira kuti udye zvaunoda - uye uchiri kuderedza uremu.
• Usadya chikafu usati wadya? Ndiyo yaive mitemo yakare. Tarisa uone matipi matsva ekudya kwezororo.
• Holiday uremu zano # 1. Spoil Your Supper
• Tsvaga mamwe matipi ekurasikirwa uremu ayo anokutendera kuti unakirwe nemazororo ako - uye uchiri kuonda.
• Heano mamwe matipi ezvekudya zororo ekubatsira kudzivirira iwe kubva kubbling yakawandisa paunenge uchibika yako yeKisimusi mabiko.
• Holiday uremu kurasikirwa muromo # 2. Tsenga Paunenge Uchicheka
• Tarisa uone mamwe maviri matipi ekudzikira uremu kuti akubatsire kurasikirwa nehuremu panguva yezororo.
• Shape.com inopa kunyangwe akawanda matipi ezvekudya zororo ayo anotendera iwe kunakidzwa nemwaka usingarongedze pamapondo.
• Zororo rekuderedza uremu zano # 3. Iva Anosarudza Anodya
• Holiday uremu tip # 4. Tora Dainty Kurumwa
• Unoda mamwe matipi ekurasikirwa kwezororo? Hezvinoi!
• Ramba uchiverenga kuti uwane mamwe mazano ekudya kwezororo anosanganisira nzira dzekugadzirisa maitiro ako ekurovedza muviri mumwaka wemaswiti uye zvinonaka.
• Holiday uremu tip # 5. Funga Usati Wadya
• Holiday uremu zano # 6. Ramba Pakufamba
• Hauna nguva yekusvika kugym yemitambo yako yekurovedza muviri?
• Tsvaga mamwe matipi ekuderedza uremu kuti akubatsire kuderedza uremu munguva yezororo.
• Chii chinoita kuti udye zvakanyanya? Chii chaungaite kuti izvozvo zvisaitike? Tarisa uone aya matipi ezvekudya zororo kuti uwane mhinduro dzako.
• Holiday uremu tip # 7. Kutanga Skinny Sipping
• Holiday uremu zano # 8. Chengetedza Yako Yakanyanya
• Ramba uchiverenga kune imwezve seti yematanho ekurasikirwa uremu anoshanda chaizvo.
• Kurara nzira yako kune uremu kurasikirwa? Verenga yekupedzisira yezororo redu rekudya matipi kuti uwane zvimwe.
• Holiday uremu tip # 9. Bata Zvimwe zveZZZ
• Tsvaga mamwe matipi ehoridhe uremu matipi pa Shape.com.
• Ongororo ye

Aya mazano ekudya kwezororo achakubvumira kuti udye zvaunoda - uye uchiri kuderedza uremu.

Mazororo anofanirwa kunge ari nguva inoshamisa kwazvo yegore, asi kune vakadzi vazhinji-vanoziva uremu, havana chinhu kunze kwekunakidzwa. Imhaka yekuti vanopedza mavhiki mashanu pakati peKutenda neGore Idzva vachifamba munzvimbo ine mugodhi wekudya, vachinzvenga chikafu chemhemberero asi chakakora, senge sugar cookies, pecan pie, uye buttery mashed mbatata.

“Asi kuzvinyima umene kunongokusiya uchinzwa wakavhiringidzika,” anodaro Sharon Richter, R.D., nyanzvi yezvokudya muNew York City. "Unozopedzisira wabvuma, uye kuravira kumwe kwekuisa zvinhu kunotungamira kune yechipiri kana yechitatu kubatsira."

Muchokwadi, ongororo ichangobva kuitika mumagazini Appetite yakawana kuti vakadzi vanoteerera zvikafu zvakaomarara vanonyanya kutambura nemuedzo-uye uremu-kupfuura avo vanozvifadza pane dzimwe nguva. Saka gore rino, isu tiri kupa zano nyowani nyowani pfungwa-yakatarwa iyo ichabatsira chiuno chako uye kusagadzikana: Idya chikafu chaunoda.

Manomano, hongu, kuzviisa zvine mwero. Tevedzera iyi mitemo yakapfava yekusimbisa kuda kwako uye kudzikisira havi yako uye uchakwanisa kuzorora nekunakirwa iwe pachako pamwaka iwoyo soirées-uye kukudziridza tsika dzaunogona kushandisa gore rose. Pamusoro pekudzivirira kurema kwemwaka wechando, iwe unogona kungo svetuka-kutanga pane yako 2010 slim-pasi resolution.

Ramba uchiverenga kune mamwe matipi ezvekudya ezororo anoshanda chaizvo.

[musoro = Matipi ezvezororo

Usadya chikafu usati wadya? Ndiyo yaive mitemo yakare. Tarisa uone matipi matsva ekudya kwezororo.

Holiday uremu zano # 1. Spoil Your Supper

Kusvetuka masikati uye masikati masikati snack yekuchengetedza macalorie kwehusiku hwemabiko kunogona kutaridzika kunge kufamba kwakanaka, asi kunowanzo dzokera kumashure.

"Paunoratidzira kune pati ine utsinye, iwe unogona kuita sarudzo dzisina kunaka uye mhumhi pasi chikafu chako," anodaro Debbie Bermudez, RD, mukuru wezvekudya mukiriniki paOchsner Medical Center muNew Orleans. Kuti uzadze-uye uchiri kusiya nzvimbo yekudya kwemanheru-Bermudez anokurudzira kudya chikafu chisina kuchena chakazara neprotein uye faibha, sehafu yeteki sangweji nekapu yemuto-wakavakirwa muto kana saradhi yakasvibirira ine bhinzi kana tofu.

Zvino, ingangoita awa imwe chiitiko chisati chaitwa, bvisa mupendero panzara yako ne 100- kusvika 150-calori snack, senge tambo chizi uye mashoma crackers, hafu yesimba bar (seLarabar kana Kind Fruit neNut), kana kunyange. imwe yeaya madiki oatmeal-raisin makuki kubva kuhofisi kubata tafura.

Imwe sarudzo: Stash a Granny Smith muhombodo yako kuti utsemuke uchienda ikoko. Mune chidzidzo chitsva kubva kuPenn State, vakadzi vakadya apuro pasati pasita yekudya kwepasta vakadya zvikamu gumi nezvishanu muzana-ingangoita 187 mashoma macalorie-pane avo vakamwa juisi. “Nemhaka yekuti maapuro ane faibha yakakwira zvishoma nezvishoma nemugadziriro yako yekugaya, unogara wakaguta kwenguva yakareba,” anodaro munyori anotungamirira Julie Obbagy, Ph.D., RD.

Tsvaga mamwe matipi ekurasikirwa uremu ayo anokutendera kuti unakirwe nemazororo ako - uye uchiri kuonda.

[musoro = Mazororo ekudzikira uremu matipi: kutsenga kwaunenge uchicheka kunobatsira iwe kuonda.]

Heano mamwe matipi ezvekudya zororo ekubatsira kudzivirira iwe kubva kubbling yakawandisa paunenge uchibika yako yeKisimusi mabiko.

Holiday uremu kurasikirwa muromo # 2. Tsenga Paunenge Uchicheka

Kubatsira kugadzirira kudya kweKisimusi kana kurova dhizeti kune potluck kunogona kuve resipi yekuwedzera uremu. "Izvo zvidiki zvekuruma uye kuravira zvaunotora paunenge uchibika zvinogona kuwedzera kusvika kumazana emakoriyumu," anodaro Amy Jamieson-Petonic, RD, director wehutano kudzidzisa paCleveland Clinic uye mutauriri weAmerican Dietetic Association. Chidimbu che cheddar cheese, somuenzaniso, chinoshumira kusvika zana makorikori, asi zvishoma zvechokoti chips zvinotora pane mamwe 70 makori.

Kuti udzivise kubvongodza, pinza chidimbu chegamu kuti utore muromo wako kana uri mukicheni kuitira kuti ugone kuchengetedza iwo macalorie ekubatisa aunonakidzwa nawo. Vatsvagiri veLouisiana State University vakaona kuti vanhu vaitsenga chingamu masikati ese vaive nemikana shoma yekudyiwa zvisina njere kupfuura avo vasina.

Paunenge uchibata paki, svika kune spearmint kana peppermint pane kutapira kana fruity flavour. "Kunhuhwirira kwemindi kunogona kukurudzira nzvimbo yeuropi iyo inonyora kuzara, ichikubatsira kudya zvishoma," anotsanangura kudaro Bryan Raudenbush, Ph.D., mumwe purofesa wepfungwa paWheeling Jesuit University. Muchidzidzo chenguva pfupi yapfuura, akawana kuti vanhu vakaputira peppermint mafuta vasati vadya vakadya anenge 250 mashoma macalorie pazuva. Kunze kwegamu? Bata nzizi yeswiti kubva pamuti kana vhenekesa kenduru-inonhuhwirira kenduru.

Tarisa uone mamwe maviri matipi ekudzikira uremu kuti akubatsire kurasikirwa nehuremu panguva yezororo.

[musoro = Mazano ekudya kweHoridhe: iva wakasarudzika uye wakapfava kuti uwane kurasikirwa kwako uremu pazororo.]

Shape.com inopa kunyangwe akawanda matipi ezvekudya zororo ayo anotendera iwe kunakidzwa nemwaka usingarongedze pamapondo.

Zororo rekuderedza uremu zano # 3. Iva Anosarudza Anodya

Nekumwe kuronga kumberi, kunyangwe iyo yakashata kwazvo buffet inogona kuve yekudya kuita. Nhanho yekutanga: kuongorora zvaunogona kuita. Maererano neongororo ichangobva kuitika kubva kuYunivhesiti yePennsylvania, vanhu vanowanzo tarisira pasi kuti vanodya yakawanda sei kana vachinge vapihwa zvakasiyana siyana zvekudya. Usati wazvimba kusvika patafura, shandisa kupararira kwese kuti uzive chaizvo zvaunofanira kusarudza kubva. Ipapo dzokera uye, panzvimbo pokuravira chinhu chiri chose, zvibetsere umene kuzvinhu zvitatu kana kuti zvina chete zvinobata ziso rako.

"Zano rakanakisa nderekusarudza madhishi akakosha aunoda uye aunogona kuwana chete panguva yezororo, senyama yamai vako ine glazi kana mukoma watete Susie uye chizi, uye munakirwe nekurumwa kamwe chete," anodaro Bermudez. Uye nekuti zvinotora angangoita maminetsi makumi maviri kuti manzwiro ekuzara apinde mukati, chinjanisa ndangariro nehanzvadzi yako kana zvishoma nezvishoma kusveta girazi remvura usati wadzokera kutafura kwechipiri rubatsiro kana dhizeti.

Holiday uremu tip # 4. Tora Dainty Kurumwa

Iwe unoziva zviri nani pane kufoshora muchikafu chako, asi kunyangwe muvhareji wemuromo ungave uri kuderera kwekudya kwako. Maererano nekuongorora kutsva muAmerican Journal of Clinical Nutrition, vanhu vakatora kurumwa nehukuru hwepunipuni vakadya 25 muzana pakudya pane avo vakatora saizi yeteapuni. "Mashoma madiki-emhando ipi neipi yechikafu-anononoka kumhanya kwekudya uye awedzere iyo nguva yaunoshandisa kuravira chikafu," anodaro Richter, "saka unonzwa kugutsikana nezvishoma."

Dzivisa kutora forogo izere kana chipunu; chikafu chako chinofanira kufukidza isingasviki hafu yemudziyo. (Kumba, idya chikafu chako neforogo yesalad kana teaspoon.)

Heano mamwe matipi anotyisa ezvekudya zororo: Zvakare, svika kune ndiro diki diki raunogona kuwana: Tsvagiridzo inoratidza vanhu vanopukuta zvinenge zvese zvavanopihwa, saka uchadya zvishoma nezvikamu makumi maviri kubva muzana kana ukashandisa ndiro yesaladhi pane yekudya kwemanheru kana kapu pachinzvimbo chekudya. mbiya. Muchokwadi, ongororo ichangoburwa kubva kuCornell University yakawana kuti vanhu vaive nembiya hombe yeice cream ine chipunu chihombe vakatora zvikamu makumi mashanu nezvitatu kubva muzana-kana angangoita 74 mamwe macalorie-kupfuura avo vakapihwa dhishi uye chipunu chidiki.

Unoda mamwe matipi ekurasikirwa kwezororo? Hezvinoi!

[musoro = Matipi ezvekudya pazororo: chinja maitiro ako ekurovedza muviri munguva yemaswiti.]

Ramba uchiverenga kuti uwane mamwe mazano ekudya kwezororo anosanganisira nzira dzekugadzirisa maitiro ako ekurovedza muviri mumwaka wemaswiti uye zvinonaka.

Holiday uremu tip # 5. Funga Usati Wadya

Kungoti waunoshanda naye akamuunza yakakurumbira chokoreti peppermint bark hazvireve kuti unofanirwa kuidya kusvika warwara. "Vakadzi vazhinji vanofunga kuti vanofanirwa kukwana mundiro dzese dzavanofarira izvozvi nekuti mazororo anouya kamwe chete pagore," anodaro Richter.

Usati wasvika pakurapa, mira kuti uzvibvunze iwe kuti une nzara sei-uye kana uchinyatso kuida. "Zvakare, zviyeuchidze iwe kuti pachave nemimwe mikana yakawanda yekuita mwaka wese," anodaro. Kana iwe wakatoguta asi usingakwanise kutsungirira kupfuudza izvo zvinonaka, funga kungova nekuravira diki kana kuzvichengetera rimwe zuva. (Unogona kutowedzera mwaka nekuisa izvo zvinobata mufiriji kwemwedzi mishoma.)

Holiday uremu zano # 6. Ramba Pakufamba

Kuuya kweGym kunowira pasi munaNovember naDecember, inoshuma International Health, Racquet, uye Sportsclub Association. Asi kushanda dikita kunonyanya kukosha mumwedzi iyi. "Hakusi kungopisa macalorie," anodaro Bermudez, "kunowedzerawo mafungiro uye kunoderedza kushushikana." Uye icho chinhu chakanyanya kunaka, sezvo ongororo ichangobva kuitika kubva kuAmerican Psychological Association yakaratidza kuti 41 muzana yevakadzi vanoti vanotendeukira kune chikafu kuti vanyaradze tsinga dzavo dzakapwanyika panguva yezororo. Edza kurova treadmill pachinzvimbo: Imwe ongororo yakaitwa kuBritain's Loughborough University yakawana kuti vanhu vakamhanya kweawa vakanzwa kunyura kukuru munzera yavo pane avo vakasimudza masimbi kwemaminitsi makumi mapfumbamwe. Vanoongorora vanoti kurovedza muviri kweaerobic kunosimudzira kugadzirwa kwepeptide YY, puroteni inoratidzwa kudzvinyirira kudya.

Hauna nguva yekusvika kugym yemitambo yako yekurovedza muviri?

Sveverera mukuita maekisesaizi zvishoma nekutora nhanho inokurumidza kutenderedza nharaunda usati watanga basa, kupinda muDVD rekutamba, kana kuita imwe yemaminetsi gumi nemashanu ekurovedza muviri kunoratidzwa mu "Beat Winter Weight Gain," peji 114.

Zvakangodaro, kunyangwe kana iwe uchikwana mukurovedza kwakanaka, usashandise icho sepasuru yekumhanyisa kurongedza pane snickerdoodles. "Chikamu chimwe chete chekurovedza muviri hachimbodzime mazana emakoriori aunodya," anodaro Richter. Kana iwe uchiziva kuti uchaedzwa, anokurudzira kutora mamwe maminetsi gumi kana gumi nemashanu kune yako yenguva dzose.

Tsvaga mamwe matipi ekuderedza uremu kuti akubatsire kuderedza uremu munguva yezororo.

[musoro = Mazororo ekudzikira uremu matipi: tsvaga kuti kusevha kwakatsetseka kunobatsira sei iwe kudurura mapaundi.]

Chii chinoita kuti udye zvakanyanya? Chii chaungaite kuti izvozvo zvisaitike? Tarisa uone aya matipi ezvekudya zororo kuti uwane mhinduro dzako.

Holiday uremu tip # 7. Kutanga Skinny Sipping

Iine macalorie 123 chete egirazi re5-ounce, waini inotengeswa yekoriori kana ichienzaniswa nezvimwe zvinwiwa zvinodhaka, segin uye tonic (164 makorikori), buttered rum-spiced cider (275 calories), uye eggnog (321 makorikori). "Uyezve, iwe haungangodaro unovhara girazi rewaini nenzira yaunganwe doro rakasanganiswa," anodaro Jamieson-Petonic. Kana iwe uri mumamiriro ekudya, inzwa wakasununguka- asi unwe chete chinwiwa chinwiwa usati wachinjira kune yakaderera-koriori chinwiwa, senge iced tii kana inopenya mvura ine twist yemoni kana lime.

Pasinei nechinwiwa chaunosarudza, usazvidururire girazi kusvikira wagara pasi kuti udye. "Doro rinoregedza kuzvidzora kwako uye rinomutsa chishuwo chako chekudya," anodaro Jamieson-Petonic. Nokubatanidza pinot nechikafu, zvisinei, unogona kubhadhara mamwe makorikori mugirazi rako nekudya zvishoma pane zviri mundiro yako: Tsvagiridzo kubva kuColorado State University yakawana kuti vanhu vanonwa waini nekudya kwavo kwemanheru manheru ega ega kwevatanhatu. mavhiki haana kuisa chero huremu.

Holiday uremu zano # 8. Chengetedza Yako Yakanyanya

Nguva yekupedzisira pawakaona muzukuru wako adzoka kukoreji, saka une zvakawanda zvekubata zvekuita. Asi kuchinjanisa nyaya pamusoro pendiro yeartichoke dip hazvizoiti chimiro chako chero zvakanakira. Vanotsvaga kubva kuchipatara cheHôtel-Dieu cheFrance vakaona kuti vakadzi vanoteerera nyaya panguva yemasikati vanodya zvikamu gumi nezvishanu muzana kupfuura avo vakadya vakanyarara.

"Kana wabatikana, haunyatso kuravira zvese, saka unenge uchinyanyisa kudya," anodaro Richter. “Isa pfungwa dzako dzakazara kuhurukuro kana kugara pasi kuti uise pfungwa dzako pazvokudya zviri pamberi pako—unozokoshesa zvose zviri zviviri.” Kwaunogara pakudya kwemanheru kunobatawo nyaya. Edza kubvuta chigaro padivi peshamwari yakanaka yemunin'ina wako: Chidzidzo chitsva chakaburitswa mumagazini Appetite chakawana kuti vakadzi vaidya pamberi pemurume vanodya makirori makumi matatu nemakumi matatu neshanu pane pavaidya neboka revakadzi. Vatsvagiri veCanada yeMcGill University vanoti vakadzi vanowanzo dzvanyirira kudya kwavo pamberi pemunhu webonde. Ivo zvakare vanowanzo tarisisa tsika dzevadyidzani vavo, saka dzivisa chigaro chiri padivi peshamwari iyoyo nechishuwo chikuru chekudya uye inovimbika metabolism.

Ramba uchiverenga kune imwezve seti yematanho ekurasikirwa uremu anoshanda chaizvo.

[musoro = Mazano ekurasikirwa kwezororo: kuvhara-ziso kunogona kubatsira muhurongwa hwekurasikirwa nehuremu.]

Kurara nzira yako kune uremu kurasikirwa? Verenga yekupedzisira yezororo redu rekudya matipi kuti uwane zvimwe.

Holiday uremu tip # 9. Bata Zvimwe zveZZZ

Pakati pekugadzirira imba yako kune vekunze-kweguta vashanyi uye kupedzisa yako yezororo kutenga, kurara chingave chinhu chekutanga chinotemwa kubva kune yako isingaite-yekuita rondedzero. Asi kungozvivhara-ziso kunogona kuita zvinopfuura kugadzira pasi peziso: Tsvagurudzo yakaburitswa muPublic Library yeSainzi magazini yakaratidza kuti vanhu vakatora maawa asingasviki mashanu ekurara vaive nemazinga akaderera eleptin, iyo hormone inodzora kuguta kwaunonzwa , kupfuura avo vakasvinura kwevasere. Uyezve, kurara-kwakanyimwa zvakare kwaive nemazinga akakwirisa eghrelin, imwe kemikari inokurudzira kuda kudya. "Kana iwe wakaneta, unonzwa kunzwa nzara uye kushoma kugutsikana mushure mekudya, izvo zvinogona kumisikidza danho rekuwedzera huremu," anodaro Richter.

Kuti uve nechokwadi chekuti iwe unowana yakawanda yekurara, seta alarm kweawa imwe usati warara nguva yako yekurara sechiyeuchidzo chekutanga kumhanyisa pasi. Kana iwe usingakwanise kumira kupenya nezve izvo zvinhu 1,001 zvauchiri kufanira kuita vhiki risati rapera, nyora runyorwa usati watendeuka wobva warichengeta patafura yemubhedha wako. Kuisa zvinokunetsa uye mabasa ako papepa kuchakubatsira kubvisa pfungwa dzako-saka iwe unogona kutanga kurota nezvekuti iwe uchataridzika sei mune iyo slinky jira reGore Idzva!

Tsvaga mamwe matipi ehoridhe uremu matipi pa Shape.com.

Ongororo ye