Zvirinyore Kudya Zvigadziriso

Zvemukati

• Ongororo ye

1. DYA ZVAKAWANDA-UYE Wedzera ZVIMWE MAPUROTINI

Zano: Chinja kubva pakudya kukuru kuviri kana kutatu kuenda kune zvishanu kana zvitanhatu zvidiki zve300 kusvika 400 macalorie.

Kubatsira-kudzora uremu: Nokudya kakawanda, iwe haungatombogoni kuva nechisimba uye sikavha pasi zvese zvinoonekwa. Paunodya tuhwihwiriri twemangwanani nemasikati, unenge usiri kufa nenzara panguva yekudya kwemasikati kana kuti wabva kubasa, saka hauzouyi kumba kuzozvinyima. Pakudya kwega kwega kana chikafu chinwiwa, idya zvese mapuroteni uye macarbbs, akadai sezviyo nemukaka, apuro rine nzungu bhinzi kana sangweji yehuku. Protein inotora nguva yakareba kugaya kupfuura carbs, saka iwe unogara wakagutsikana kwenguva refu. Chidzidzo chidiki cheYale chakaratidza kuti kana vakadzi vaine kudya kweprotein kwemasikati, ivo vaidya 31 muzana mashoma macalorie panguva yemanheru pane pavaidya masikati-ane carb. Zano: Edza kuwedzera maoice 2-3 ehove kana yehuku yehuku pakudya kwako kwemasikati.

Bhonasi yehutano: Nokudya kakawanda iwe unowedzera simba rako, kuisa pfungwa uye kusvinura-uye iwe unodzivisa kupera kwemasikati kwemasikati kunowanzoitika pakati pevakadzi. Uyezve, iwe unogona kunge uchidya zvine hutano zvakanyanya nekuti unenge usiri kudhakwa uye kurodha pamusoro pamakori asina chinhu.

CHINJIRA KUZVIZVI ZVOSE

Zano: Kakawanda sezvinobvira, sarudza zvigadzirwa zvezviyo-zvese pane avo vakanatswa. Semuenzaniso, edza bhari kana bulgur panzvimbo yemupunga chena. Idya chingwa chegorosi rakazara pachinzvimbo chegorosi jena kana rakapfumiswa, oatmeal pachinzvimbo chemagirisi, Mazambiringa-Nutsu panzvimbo peSpecial K, kana zvakanyanya, Cap'n Crunch. Hechino chikonzero nei uchifanira kuverenga zvinovaka muviri:

* Bazi reHupenyu hwechingwa rine mashanu magiramu efaera pachidimbu-makumi masere macalorie- uku Pepperidge Farm yakatetepa-akachekwa chingwa chena chinewo makumi masere macalorie asi zero magiramu efibre.

* 1 ounce yeGrape-Nuts ine 2.5 magiramu efiber uye 104 macalorie ukuwo 1 ounce yeSpecial K ine 0.88 magiramu efayibha uye 105 macalorie (1 ounce yeCap'n Crunch ine 0.9 magiramu efiber uye 113 macalories-uye akawanda shuga).

Kurema-kudzora kubatsirwa: Zvese-zviyo zvekudya zviri chewier uye zvinogutsa. Faira yavo inoita kuti vawedzere kuzadza, saka unozodya zvishoma uye usazove nenzara nekukurumidza. Zano: Idya 1 zviyo-zviyo zvinoshanda pakudya kwese.

Bhonasi yehutano: Yakakwira-faibha chikafu senge chibage chakazara dzinobatsira kudzivirira kubva kuchirwere chemwoyo, chirwere cheshuga uye, pamwe, kanzira dzezamu, rwatata nerukoni. Iwo zvakare ane ekuronda maminera ayo akabviswa kubva yakanatswa chikafu zvigadzirwa.

3. WENGA MUCHERO NEMURIWO KUDYA CHESE

Zano: Izvi hazvirevi kuwedzera muto wemichero kana veggie chinwiwa-iyo inowanzova isina fiber, mavhitaminzi asina hanya uye akawanda emakoriori-kudya kwemasikati uye kudya kwemanheru. . Iwe unofanirwa kuwedzera muchero wese uye miriwo yese. Kana, kana kuvawedzera panguva yekudya kusinganakidze, unogona kungo tarisa kukwirisa kwaunodya ese ari maviri.

Kurema-kudzora kubatsirwa: Kuti unzwe kugutsikana, unoda humwe huremu mudumbu rako. Chibereko chakazara kana miriwo inokupa iwo iwo manzwiro ekuzara. Zvinoreva, iwe ungangodya zvishoma panguva uye mushure mekudya kwako. Zano: Sarudza michero uye mavegi ane ruvara rwakadzika.

Bhonasi yehutano: Zvibereko nemiriwo zvinotakurirwa mavitamini uye phytochemicals. Kune zvakawanda zvinovaka muviri zvinodzivirira chirwere chemoyo nemukenza, izvo zvinowanzorasika kana tichigadzira michero nemiriwo kuita muto. Saka kutengesa muto wezvibereko zvese kunogona kuderedza njodzi yako yezvirwere izvi.

4. SARUDZA ZVINOGONESESA-MAFUTA MAZUVA ANOGONA

Zano: Zvishoma nezvishoma shanda nzira yako kubva kumafuta akazara kusvika kune akaderedzwa-mafuta kusvika pasi-mafuta kune mukaka usina mafuta, yogati, ice cream uye chizi. Kana iyo yekupedzisira nguva yawakatora yakaderera-mafuta chizi iyo yakaravira kunge rabha, zvipe imwe kuyedza. Zvishoma-mafuta zvigadzirwa zvakagadziriswa zvakanyanya.

Kurema-kudzora kubatsirwa: Iyi inzira iri nyore yekuchengetedza pamakori pasina kupa kuravira. Maawa mana eyakajairika cottage chizi ane zana macalorie, zvichienzaniswa nemazana macalorie e2 muzana, 90 macalorie e1 muzana uye makumi masere asina mafuta. Imwe ounce yeCheddar chizi ine 114 macalorie uye magiramu matanhatu emafuta akazara; 1 ounce yakaderedzwa-mafuta Kraft cheese ine 90 macalorie uye 4 magiramu akazara mafuta. Imwe scoop yeBreyers vanilla ice cream ine 150 macalorie uye magiramu mashanu akazara mafuta; Häagen Dazs ine 270 macalorie uye 11 gramu akazara mafuta; Breyers Chiedza ine 130 macalorie uye 2.5 magiramu akazara mafuta. Zano: Tarisa pakucheka mafuta akazara.

Iyo bhonasi yehutano: Iwe unoderedza zvakanyanya mafuta akazara, rudzi rwunowedzera njodzi yako yechirwere chemoyo. Semuenzaniso, iwo mana ounces eyakajairika cottage chizi ane matatu magiramu emafuta akazara, achienzaniswa ne1.4 gramu yeakadzikiswa-mafuta cottage chizi, isingasviki 1 gramu yemafuta mashoma-uye asina mafuta akaguta asina-mafuta. Nyanzvi dzinokurudzira kudzora mafuta akazara kwete anopfuura gumi muzana emakoriori ese, ayo anoshandura kusvika kumagiramu makumi maviri nemaviri pazuva pakudya kwemazana maviri-macalorie.

5. CHINWA ZVIMWE MVURA

Zano: Vakadzi vanofanirwa kunwa makapu mapfumbamwe emvura zuva nezuva, yakawanda kana iwe uchirovedza muviri, asi vazhinji vanonwa makapu mana chete pazuva. Chengeta bhodhoro remvura padhesiki rako, muhomwe yako uye mumotokari yako.

Kurema-kudzora kubatsirwa: Kunwa mvura kunoita kuti unzwe kuguta, saka unogona kudya zvishoma, uye kunobatsira kudzivirira kudya kana usina nzara. Vanhu vazhinji vanotendeukira kuchikafu kana vane nyota chaiyo. Zano: Inwa mvura panzvimbo pezvinwiwa zvine shuga uye majusi kuti uwane hydrate uye chengetedza macalorie.

Iyo bhonasi yehutano: Kugara wakashongedzwa zvakanaka kunogona kudzikisa njodzi yako kuzvirwere, kusanganisira kanzura dzekoloni, zamu uye dundira. Mune kumwe kuongorora, vakadzi vaiti vanonwa anodarika mashanu magirazi emvura pazuva vaive ne45 muzana panjodzi yakaderera yekenza yemakoloni pane avo vanonwa maviri kana mashoma.

Ongororo ye