Chekare-Chikoro Chekudya Zvikanganiso Iwe Unoda Kumira Kuita Kamwe uye Kwese

Zvemukati

• Kudya Kwakashata Zano 1: Idya zvishoma uye kupisa akawanda macalorie kana iwe uchida kudzikira uremu.
• Kudya Kwakashata Zano 2: Mafuta ari kukora.
• Kudya Kwakashata Zano 3: Usadya mazai nekuti anomutsa cholesterol.
• Kudya Kwakashata Zano 4: Usambofa wakadya mushure me8 pm
• Kudya Kwakashata Zano 5: Kudya kwekuseni kick-inotanga yako metabolism.
• Ongororo ye

Yakaderera-carb kana yakaderera-mafuta? Paleo kana vegan? Kudya katatu masikweya pazuva kana zvishanu zviduku zvekudya? Iyo juri iri kunze kwekushanda kweakawanda anozivikanwa mafashoni maitiro, uye seakanyoreswa dietitian uye ane hutano chikafu blogger, ini ndinovanzwa vese. Asi rombo rakanaka, takasvika kure mukati memakore makumi maviri apfuura uye tine mhinduro dzechokwadi pamusoro pekutenda kusina kutsigirwa asi kunotendwa nevakawanda. (Verenga: Kungoti shamwari yako kubasa inotsvaga nezve chikafu chitsva chekubvisa hazvireve kuti chine hutano kana chakakunakira.

Kudya Kwakashata Zano 1: Idya zvishoma uye kupisa akawanda macalorie kana iwe uchida kudzikira uremu.

Kurera huremu hakusi nyore sedambudziko rechitatu-giredhi remasvomhu. Kurema kwako kunoenderana nezvinhu zvakasiyana siyana kubva pamacalorie aunodya. Zvinhu zvakaita zera, murume kana mukadzi, dzinza, chiitiko chezviitiko, uye genetics zvese zvinokanganisa yako yakasikwa metabolism. Ndinoreva, isu tese tine shamwari iyoyo inogona kudya McDonald's hash browns vhiki rese uye kusambowana pondo, handiti? Izvozvo zvaizoshanda sei dai wanga uri mutambo wenhamba wakakwana?

Kunze kwekuregeredza musiyano wega wemetabolic, kurerutsa uremu kune macalorie-kucheka kurovedza muviri zvinowanzo kukuvadza kupfuura kunaka. Mune ane mukurumbira Kurasikirwa kukuru kudzidza, semuenzaniso, vaongorori vakawana kuti kusingaperi kudzora macalorie ekuderedza uremu kunonotsa kudzika kwemetabolism yemumwe munhu zvekuti unotofanira kuwedzera kudzikisa macalorie kusvika padanho rakaderera zvakanyanya kuti uchengetedze uremu. Mune mamwe mazwi, kunyangwe iwe uri mukwikwidzi pa Kurasikirwa Kukuru kana munhu angotarisa kudonhedza, toti makirogiramu makumi matatu, kana wakaremerwa uremu pakutanga nekudya macalorie 1,500, waizofanira kudya macalorie 1 000 chete kuti urambe uchidzikira uremu nekufamba kwenguva semugumisiro weusimbe hwemetabolism.

Paunenge uchitsvaga izvo zvishoma zvinoshungurudza nugget yechokwadi, rega ndibatsire nekujekesa kuti kana zvasvika kune macalorie, ndezvekuchinja yako mindset kubva mukutarisa kuhuwandu uye pachinzvimbo, kufunga nezve mhando. Semuenzaniso, kumwe kuongorora kwakaratidza kuti kunyangwe hazvo macalorie akadyiwa aive akafanana, vanhu vaidya yakawanda yakagadziriswa, yakanatswa chikafu (funga mbatatisi machipisi uye zvihwitsi) vakawana huremu hwakawanda kupfuura avo vaidya chikafu chakagadziriswa zvishoma chakazara zviyo, michero , nemiriwo. Saka pachinzvimbo chekuverenga macalories echitendero zvisinei nekuti kwaanobva kupi, tarisa pakuwana chikafu chakapfuma mufibre, mapuroteni, uye mafuta ane hutano kuitira kuti uwane kudya kwakawanda kubva muchikafu. Izvi ndizvo zvandinoda kudaidza iyo nzara-kupwanya musanganiswa iyo inobatsira kugutsa zvishuwo uye kudzivirira shuga yeropa spikes iyo inogona kuunza mukuchengetedza mafuta. Munoona, iwe unowana chinowedzera chikafu panzvimbo yemakoriori asina chinhu, uye iwe unowana mamwe mabhonasi uremu-kurasikirwa mabhenefiti. Nditende, uchave wakaguta zvakanyanya pa500 macalorie ezamu rehuku, broccoli, uye quinoa pane zvaungave pane chidimbu chidiki chekeke.

Kudya Kwakashata Zano 2: Mafuta ari kukora.

Kubva pamberi pe1970s, nyika yekurapa yaikwezva nepfungwa yakareruka yekuti kudya mafuta kwakakodza iwe. Mukupindura, pakanga paine kusunda kukuru kwezvikafu zvisina mafuta mumusika. Nehurombo, apo vagadziri vezvikafu vakabvisa mafuta, ivo vaiwanzoitsiva neshuga yakagadziriswa uye munyu. Kunyangwe iwe uri munhu anofarira Keto chikafu kana kwete, nhasi isu tese tinogona kubvumirana kuti mafuta haisisiri dhiyabhorosi du jour. Mafuta akakodzera akakosha pakubatsira muviri wako kutora zvicherwa nemavhitamini, kusimudzira hutano hwakanaka hwemoyo, uye kubatsira mukuguta uye kutonga uremu. (Verenga zvakawanda pamusoro pezvokudya zvakakwirira mumafuta ane utano izvo kudya kwega kwega kunoda.) Zvisinei, haasi mafuta ose anosikwa akaenzana, uye zvichiri chokwadi kuti iwe uchada kuderedza mafuta ako akazara nemafuta ekutengesa, sezvo zvose zviri zviviri zvinogona kupa mwoyo. chirwere, kuwedzera uremu, uye kuuraya kwemamwe matambudziko ehutano.

Sezvinobvumwa, kumashure apo ini ndaidzidza kudya zvinovaka muviri, vadzidzisi vese vaive nezvekusundira iwo mukaka usina mafuta uye yogati, asi kutsvagisa kwanhasi kune vezvekudya vanoimba rwiyo rwakasiyana.Imwe yedzidzo hombe yakawana kuti vakadzi vaidya zvakanyanya zvine mafuta emukaka zvigadzirwa chaizvo kudzikiswa njodzi yavo yekufutisa. Uye kumwe kuongorora kwakaratidza kuti vakadzi vaidya huwandu hwakawanda kwazvo hwemukaka wakazara une 46 muzana panjodzi yakaderera yekukudziridza mhando 2 yeshuga. Saka usanzwa wakashata zvakanyanya nekuwedzera chikamu che cheddar kune burger yako.

Panzvimbo pekutuka mafuta ese, vavarira kuwana huwandu hwakasiyana hwemafuta kuti uwane yakanyanya kusiyana-siyana fatty acid profile mukudya kwako, uye tarisa pakusarudza moyo-utano polyunsaturated mafuta uye monounsaturated mafuta kazhinji. Mamwe emafuta andinofarira anosanganisira pistachios, salmon, flax, sunflower mhodzi, avocado, uye extra-virgin olive oil.

Kudya Kwakashata Zano 3: Usadya mazai nekuti anomutsa cholesterol.

Kwemakore, mazai aive nemukurumbira wakashata wakavakirwa pane yavo cholesterol yemukati uye fungidziro inonzwisisika yekuti chikafu chakakwira mu dietary Cholesterol inofanira kunge iri chikonzero chepamusoro checholesterol yeropa. Zvatinoziva iye zvino ndezvokuti mafuta emafuta ane simba guru pakusimudza cholesterol yakaipa kupfuura zai rako remangwanani risina mhosva. Muchokwadi, mhedzisiro yezvidzidzo zviviri zvakakura zvakaona kuti kudya zai pazuva (uye isu tiri kutaura nezve zai rese, kwete vachena chete) kwaive. kwete inosangana nenjodzi yakawedzera yechirwere chemwoyo muvanhu vane hutano. Mazai chinhu chisingadhuri, chikafu-chakakora, sosi yakanaka yeprotein yakazara neB mavitamini, vhitamini D, uye akasiyana antioxidants. Saka enda mberi, unakirwe nerunny yolks yako-iyi miriwo yemangwanani pizza inoita senzvimbo yakanaka yekutanga.

Kudya Kwakashata Zano 4: Usambofa wakadya mushure me8 pm

Ah, hongu. Uyu haazomboendi. Chokwadi bhomba: Muviri wako hauzive kuti inguvai. Chokwadi ndechekuti hazvina basa riinhi iwe unodya macalorie ako. Asi, ndizvo chii iwe unosarudza kudya izvo zvinoita kuti zvakanyanya kukanganisa hutano hwako. Chikonzero nei iyi ngano ichikurira, zvisinei, imhaka yerudzi rwezvokudya zvaunowanzosvika pakusviba pakati pousiku. Vanhu vazhinji havana kugara pamberi peTV vachidya maamondi matsva nemazai akaomeswa na10. Kwete, iwe unogona kunge uchikomberedza nekutenderedza kumeso kwako nehombodo yemhuri-saizi yechizi inotutisa.

Iwe unogona zvakare kuona kuti iwe unoshuva chikafu kwasviba nekuti unogona kunge uchidya pasi mukati mezuva. Kana iwe uine zuva rakabatikana kuhofisi uye ukasawana mukana wekunonoka kusvika 5 p.m., mukana wekuti pfungwa dzako dzinozopedzisira dzabata muviri wako uye chikara chenzara chinouya gare gare pane zvaitarisirwa.

Panzvimbo pekugadzira zvirambidzo zvenguva zvisina musoro nemitemo, ingo sarudza kugara pasi (zvakakodzera) pakudya kwemangwanani kunogutsa, masikati, uye kudya kwemanheru (pamwe chete nekudya kwechinguva chidiki kunoda muviri wako) mukati mezuva. Kana iwe uchiri kunzwa sekuti une nzara mushure mekudya kwemanheru, sarudza chikafu chinogutsa satiating usati warara ne fiber, protein, kana mafuta ane hutano. Ini ndinoda air-popped popcorn kusanganiswa nenzungu uye zvimwe zvinovaka muviri zvinowedzera, kana iwe unogona kuedza mbatatisi yakanaka cream, kana mapuroteni oatmeal makapu kugutsa chishuwo chako chechinhu chakaomarara.

Kudya Kwakashata Zano 5: Kudya kwekuseni kick-inotanga yako metabolism.

Amai vako vakakunetsa nezvazvo mangwanani ega ega paunenge uchimhanya kubuda pamusuwo-chisvusvuro ndicho chikafu chinonyanya kukosha chezuva! Mazhinji emangwanani-pusher vanoti zvakakosha kuti utange-kutanga metabolism yako hupenyu hwako husati hwaenda. Asi tsvakiridzo itsva yakanyatsoramba dzidziso iyi yagara iripo. Zvinoita sekuti kudya kana kusadya kudya kwemangwanani hakuve nemhedzisiro pakuzorora kwemasabolism.

Ndiri kukuudza here kuti usvetuke kudya kwako kwemangwanani? Heck kwete! Asi kudya kwemangwanani hakuna kukosha kana kushoma pane kudya kwemasikati kana kudya kwemanheru. Kugara pasi kugutsa, kufunga, kudya kwakaringana kunobatsira kuti uropi hwako nemuviri zvirambe zvichifuta, chinova chikonzero chakaringana chekudya zvese. Kumwe kutsvagurudza kwakaratidza zvakare kuti kudya kwekuseni kunogona kubatsira kusimudzira manejimendi manejimendi - kwete hazvo nekuti inowedzera metabolism, asi nekuti zvinongokudzivirira kuti usazodarika pane imwe nzvimbo mune yako hangry state.

Kusarudza kudya kwemangwanani kwakakosha zvakare. Sezvineiwo, iwe urikutsvaga musanganiswa weprotein, fiber-yakafuma makabhohaidhiretsi, uye mafuta kuendesa simba uku uchikuchengeta iwe uzere kusvika pakudya kwako kunotevera. (Kudya kwemangwanani pamberi kana mushure mekudzidzira kunofanirwa kutariswa zvakanyanya, zvakadaro, saka hezvino chaunofanira kudya kana uchida kuwana ziya rako muam) Unoda kurudziro? Edza chena bhinzi avocado mbiriso kwechikafu chakaringana chinoisa twist pane zvekare.

Ongororo ye