Nzira Yokuputsa Nayo Bani

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Makasitoma angu ega ega anowanzonditsvaga nekuti akaerekana amira kuonda. Dzimwe nguva imhaka yekuti maitiro avo akange asina kunaka uye zvakaita kuti metabolism yavo isvike painomira (kazhinji inokonzereswa nehurongwa hwakanyanya kuomarara). Asi vanhu vazhinji vanongoda gadziriso diki diki kuti chikero chiitwe zvakare. Kana iwe uchinzwa sekunge wanga uri munzira chaiyo uye iwe hausisiri kuona mhedzisiro kuyedza aya matanhatu ma tweaks:

Rongedza kudya kwako kwecarb

Muviri wako une kugona kwakakura kwekuchengeta makabhohaidhiretsi. Unogona sock kure kanenge mazana mashanu magiramu. Kuti uise izvo mumaonero chidimbu chimwe chechingwa chinotakura 15 gramu. Paunodya macarbohydrates akawanda kupfuura anodiwa nemuviri wako nekukurumidza, unochengeta zvakasara mu carb piggy bank yako, inozivikanwa se glycogen. Uye, pagiremu rega rega reglycogen raunochengeta, unoisawo magiramu matatu kusvika mana emvura. Nepo huremu uhwu husiri mafuta emuviri hunoratidza pachiyero, uye hunogona kuita kuti unzwe kuzvimba zvishoma. Nzira yakanakisa yekudurura zvakawandisa ndeyokucheka chakanatswa, chakakora carbs kunge chena chingwa, pasita, uye zvakabikwa zvinhu, uye inosanganisira yakawanda mvura yakapfuma uye isina mweya isina kugadziriswa "yakanaka" carbs semichero mitsva nemiriwo, popcorn, uye zviyo zvakatsetseka quinoa uye gorosi rose couscous. Mvura yakawanda kana mweya nekurumwa zvinoreva mashoma ma carbs, asi iwe unozonzwa wakazara.

Simudza yako fiber yekudya

Tsvagiridzo yakaratidza kuti kune yega yega yega fiber yatinodya, tinobvisa anenge manomwe macalorie. Izvi zvinoreva kuti kana iwe ukadya magiramu makumi matatu pazuva unenge uchidzima macalorie 210, mari inochengetedza iyo inogona kuguma nekurasikirwa kwemakirogiramu makumi maviri mukati megore rimwe chete. Chimwe chidzidzo muBrazilian dieters chakawana kuti pamusoro pemwedzi mitanhatu, yega yega yekuwedzera gramu ye fiber yakawedzera imwe kota paundi yekurema kwekurema. Tsvaga chikafu chepamusoro chefiber mukati memapoka ezvekudya mamwe. Semuenzaniso, mukombe wemukombe bhinzi dema rongedza 2.5 magiramu efaibha kupfuura chickpeas, uye bhari inopa magiramu matanhatu pamukombe uchienzaniswa ne3,5 chete mune mupunga wakasviba.

Dzvora zvakare munyu uye sodium

Mvura inokwezva kune sodium yakafanana nemagineti, saka kana iwe uchinge wadzika zvishoma munyu kana sodium kupfuura zvakajairwa, unogona kusungirira kune imwe mvura. Makapu maviri emvura (gumi nemaviri) anorema pondo imwe, saka shanduko yemvura inozokurumidza kuitika pachiyero. Nzira yakanakisa yekutswanya sodium ndeyekusvetuka saltshaker kana sodium-yakatakura mwaka uye kudya zvimwe zvitsva, zvisina kugadzirwa zvekudya.

Inwa zvakawanda H2O

Mvura chinhu chakakosha chekoriori inopisa uye inobatsira kuburitsa chero yakawandisa sodium uye mvura yaungangodaro wakanamatira pairi. Uyezve ongororo ichangoburwa yakawana kuti vanhu vakuru vakangomedza makapu maviri emvura vasati vadya vakafarira kubatsirwa kukuru kwekudzikira; ivo vakadurura makumi mana muzana kuwanda kwehurefu pamusoro pegumi nemaviri-vhiki nguva ivo vachitevera yakaderedzwa koriori chirongwa. Boka rimwe chetero revasayendisiti rakambowana kuti vanhu vanonwa makapu maviri vasati vadya zvakasikwa vakadya 75 kusvika ku90 mashoma macalorie, iyo mari inogona kunyatsoita snowball zuva nezuva.

Vaka mamwe mafambiro muzuva rako

Kana iwe uchinge watove nebasa, gadzira chimwe chiito chekuwedzera mune rako zuva. Simuka upete mbichana, kana ayini sezvaunoona TV, kana kusuka ndiro nemaoko. Kungomira netsoka dzako kunopisa mamwe 30 kusvika 40 macalorie paawa. Pane imwe nguva yakawedzerwa pazuva zvinoreva kuti uchapisa anenge 15,000 ekuwedzera macalorie mukati megore.

Teerera kumuviri wako

Idya zvishoma uye mira kana waguta. Ndine chokwadi chekuti wakambonzwa izvi asi mazano maviri aya ndiwo akakosha. Imwe ongororo yakawana kuti vakadzi pavakarairwa kuti vadye zvishoma, vainwa mvura yakawanda uye vaidya macalories mana paminiti. Panguva yekudya kwega kwega kuyedza kuruma zvidiki, isa forogo pasi pakati payo, kutsenga zvakanaka, uye kunakirwa chikafu chako. Teerera uye mira kana iwe uchinzwa uzere, uchiziva kuti unenge uchidya zvekare mune imwe 3 kusvika 5 maawa.

Chokwadi ndechekuti zvakajairwa kuti uremu hwako hudzike nekuyerera, saka usavhunduka kana ukaona kukwira nekudzika kudiki. Plateaus inogona kutyoka uye kuwanda kwehuremu kunokonzerwa nekuchinja kwehuremu hwemvura, macarbohydrates akachengetwa, kana tsvina isati yabviswa kubva mumuviri wako. Pane kuti ubatwe nenhamba edza kutarisa kuti unonzwa sei. Kana iwe uchienderana unoenderera mberi uchifamba munzira kwayo.

Ndeapi mafungiro ako pane ekuremerwa mapaundi? Tweet @cynthiasass uye @Shape_Magazine.

Cynthia Sass inyanzvi yezvekudya yakanyoreswa ine madhigirii e master mune zvese zvinovaka muviri sainzi uye hutano hweveruzhinji. Kazhinji anoonekwa paTV yenyika, iye SHAPE anopa mupepeti uye mupi wezano kuNew York Ranger neTampa Bay Rays. Mutengesi wake wekupedzisira weNew York Times ndiye S.A.S.S. Pachako Slim: Kunda Kushuva, Donhedza Pounds uye Kurasa Inches.

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