Chii Chandingaite Kuti ndirege Kunzwa Nzara Nguva Dzose Ndisingadye?

Panzvimbo pekuverenga macalorie, tarisa pane hunhu hwechikafu chekudya kuti uwane iyo inogutsa uye inosimbisa sarudzo.

Mubvunzo: Ini handigone kudzora nzara yangu. Dumbu rangu rinoda kuve nechimwe chinhu mariri nguva dzose. Iwe une chero zano here kune mumwe munhu anogara achinzwa nzara?

Kunzwa kugara uine nzara inyaya yakajairika iyo inogona kunge iine chekuita nesarudzo dzako dzekudya. Nzvimbo yakanaka yekutanga kunzwisisa kuti chikafu chakasiyana chinokanganisa sei manzwiro ako ekuzara.

Akagadziridzwa makabhohaidhiretsi anoumba huwandu hwevanhu vazhinji chikafu. Izvo zvinoitikawo kuva imwe yeasina kuzadza macronutrient sarudzo. Kukanganisa kwakajairika kunoitwa nevanhu pavanenge vachiedza kudzikisa huremu kuri kusarudza zvine mafuta mashoma, zvekudya zvine makabhohaidhireti, zvakaita sezviyo nevanopwanya mafuta mashoma. Kunyangwe izvi zvekudya zvinowanzo kuve zvakaderera mumakoriyori, izvo zvakare zvakaderera mune zvinovaka muviri uye hazvizokuchengeta uchinzwa uzere.

Kutanga, sarudza mamwe akaomesesa macarhydrate masosi (funga tsanga dzese senge oatmeal, quinoa, uye farro) pamusoro peakanatswa makabhohaidhiretsi (funga chingwa chena nepasta chena) kudzora nzara. Complex carbs akakwirira mune fiber, zvichivaita kuti vawedzere kuzadza. Kusarudza magirobha-akapfuma ehydrohydrate masosi, senge mbatatisi, bhinzi, uye maabriji, zvinobatsira kukuchengetedza iwe kugutsikana kwenguva yakareba kupfuura yakawanda yakanatswa carb sarudzo inogona.

Chinhu chakanyanya kukosha mukugadzira chikafu chekuzadza uye zvekudya zvekudya chiri kuwedzera mapuroteni uye manyuko emafuta. Protein ndiyo inonyanya kuzadza macronutrient. Kutsvagurudza kunoratidza kuti kuwedzera mapuroteni sosi kune chikafu uye zvekudya zvekudya zvinowedzera manzwiro ekuzara, izvo zvinokuchengetedza kuti unzwe kugutsikana mukati mezuva rese uye kunoderedza yekudyiwa frequency (). Kuwedzera sosi ine mafuta kune kudya uye zvekudya zvinonaka kunogona kubatsira kudzikisira nzara futi ().

Mienzaniso yeproteinisheni sosi iyo inogona kuve nyore kuiswa mune chako chikafu inosanganisira:

• mazai
• tofu
• nyemba
• huku
• hove

Mafuta ane hutano anosanganisira:

• nzungu butters
• nzungu dzese nembeu
• mazai emazai
• avocado
• mafuta omuorivhi

Kuwedzera izvi uye nezvimwe zvine hutano mapuroteni uye manyuko emafuta kuzvikafu uye zvekudya tudyo ndiyo yakanaka nzira yekudzora kunzwa kwekugara uine nzara.

Semuenzaniso, kutanga zuva rako neprotein-yakawanda yemangwanani emazai, sauteed greens, yakatemwa avocado, uye ma berries ndeyechokwadi kukuchengetedza iwe kugutsikana kwenguva yakareba kupfuura kwekudya kwemangwanani kweiyo ine mafuta mashoma ezviyo uye skim mukaka.

Panzvimbo pekuverenga macalorie mune zvekudya zvaunodya, tarisa pane hunhu hunhu kuti utore kana iri sarudzo yekuzadza nekuvaka.

Kunze kwekudya kwako, unogona kudzikisa nzara yako ne:

• kurara zvakakwana
• kugara zvakanaka hydrated
• kuderedza kushushikana
• kudzidzira kufunga kwekudya maitiro

Unogona kudzidza zvakawanda nezvenzira dzinoshanda dzekudzikisa nzara pano.

Kudya uye mararamiro ehupenyu anogona kushanda zvakanyanya pakuenzanisa nzara. Nekudaro, mamwe marapirwo, akadai sehyperthyroidism uye mhando 2 chirwere cheshuga (icho chinogona kutyaira manzwiro enzara), chinofanira kutongwa kunze nachiremba wako kana nzara yako ikapfuurira mushure mekuita shanduko dzataurwa pamusoro apa.

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.