Manomano ekuwedzera kuguta uye kusava nenzara

Zvemukati

• 1. Wedzera puroteni kunobva pakudya
• 2. Idya saradhi pakudya kwemasikati uye kwemanheru
• 3. Wedzera mbeu kuzvikafu
• 4. Idya mafuta akanaka
• 5. Chinjana hupfu hwegorosi neoat bran
• 6. Miti yemuriwo panguva yenzara
• 7. Idya maputi kurwisa kufunganya

Kuwedzera kuguta mushure mekudya uye kuchengetedza nzara kuripo kwenguva yakareba, mazano akanaka ndeaya: wedzera zai pakudya, shandisa oats pane furawa uye idya chikafu chakazara nefibre, semuenzaniso.

Izvo zvakakoshawo kuti udye chikafu chakanangana neakanyanya makabhohaidhiretsi, akadai sechingwa cheFrance kana tapioca nebhotoro, izvo zvinokurumidza kugayikwa uye zvinowedzera kunzwa kwenzara nekukurumidza.

Uye zvakare, chikafu chinotapira kwazvo senge cocada, makuki akazadzwa kana brigadeiro anofanirwa kugara achidzivirirwa nekuti anowanzo kuve akaoma kurega kudya, kunyangwe kana nzara yapfuura yekupa mufaro. Saka heano matanho manomwe ekudya mushe uye kuwana zvakawanda kuguta:

1. Wedzera puroteni kunobva pakudya

Mapuroteni ndicho chikafu chinounza kuguta mumuviri, uye chinogona kuwanikwa muzvikafu zvakaita semazai, nyama, huku, chizi uye yogati. Uye zvakare, mapuroteni anoshandisa akawanda macalorie panguva yekugaya uye akakosha mukuwedzera mhasuru mumuviri, zvichibatsira mukurema kwekurema.

Nekudaro, kuchengetedza nzara kure kwenguva yakareba, iwe unofanirwa kuwedzera kana 1 zai, 1 chidimbu chechizi kana 1 kadiki huku yekudya pakudya, kana kusarudza kudya omelet yakagadzirwa nemazai maviri uye yakazadzwa nechizi kana miriwo pakudya kwekuseni mangwanani kana kudya kwemanheru, semuenzaniso. Tora muenzaniso wezvitanhatu zvine mapuroteni-akapfuma.

2. Idya saradhi pakudya kwemasikati uye kwemanheru

Miriwo ine hupfumi mufibre uye yakaderera mumacalorie, izvo zvinowedzera kunzwa kwekuguta uye zvinochengeta kudya kwakaderera mumakoriori.

Nekudaro, kudya saradhi kwemasikati uye kudya kwemanheru kunobatsira kudzikisa kudyiwa kwemupunga, pasita, furawa nezvimwe zvinobva mumakabhohaidhiretsi zvinokurudzira kurema. Uye zvakare, miriwo iri mumavitamini nemaminerari, yakakosha pakushandisa metabolism uye kukurudzira uremu.

3. Wedzera mbeu kuzvikafu

Nemhaka yekuti vakapfuma nefibre, mbeu dzakadai sechia, flaxseed uye sesame sarudzo huru dzekuisa muzvikafu, uye iwe unofanirwa kuwedzera mashupuni 1 kusvika 2 embeu mu yogati, kuzadza sangweji, michero saradhi kana muto. Nekudaro, chikafu chinowedzera kuva chinovaka muviri uye chinokupa kuguta kwenguva yakareba.

Pamusoro pembeu, iwe unogona zvakare kushandisa Gorosi Bran, iro rakapfuma mufibre uye rinenge risina macalorie, uye rinogona kuwedzerwa nyore kune tudyo nekuti harina kunaka uye harishandure kuravira kwekudya. Ona matipi uye mienzaniso yekuwedzera mbeu kuchikafu.

4. Idya mafuta akanaka

Mafuta akanaka anounzawo kuguta kukuru nekuti zvinotora nguva yakareba kugaya, mukuwedzera pakubatsira kudzikisa kuzvimba mumuviri uye nekuvandudza cholesterol.

Nekudaro, dzimwe sarudzo dzinogona kushandiswa ndedzekushandisa zvikamu zvishanu kusvika gumi zvecashew nzungu muchikafu, kudya avocado kana coconut, sezvo iri michero ine mafuta, uye kudya hove dzakadai sa tuna, sardines uye salmon kanenge 3x / vhiki.

5. Chinjana hupfu hwegorosi neoat bran

Oat bran sosi ine hutano yemakabohydrate, pamwe nekuve mupfumi mune fiber. Kusiyana nechena hupfu hwegorosi, ine yakaderera glycemic index, uye haikurudzire kugadzirwa kwemafuta mumuviri. Uye zvakare, oats inovandudza ura hwemukati uye kurwisa kupatirwa, ichideredza kugadzirwa kwegesi uye kurwisa kusagadzikana kugaya.

Pamusoro peoat bran, mamwe mafura ane hutano ndewe oatmeal, hupfu hwealmond, hupfu hwekokonati, hupfu hwemupunga wakasviba uye hupfu hwegorosi hwese Dzidza mashandisiro oats kuderedza uremu.

6. Miti yemuriwo panguva yenzara

Pakati pezuva, panorova nzara, sarudzo yakanaka ndeyekudya zvidimbu zvemuriwo zvakaita semakarotsi, mapfunde eselery, moyo yemichindwe, cucumber yeJapan, matavi eecryry, mhiripiri tsvuku uye yero.

Kugadzira zvimiti, ingocheka miriwo iri muchimiro chemachipisi uye woachengeta mufiriji, uye unogona kuishandisa sechikafu kana nzara ikarova kana kana uchinzwa kuda kutsenga chinhu kupfuudza kufunganya.

7. Idya maputi kurwisa kufunganya

Popcorn isarudzo huru yekudya panguva yaunorova kusagadzikana, sezvo iine hupfumi mu fiber uye iine mashoma macalorie pane chikafu senge chokoreti kana machipisi, uye ichiri kukubvumidza kutsva yakawanda, iyo inobatsira kudzikisira kushushikana.

Kuti uwane mabhenefiti akakura, sarudza kugadzira popcorn mu microwave, pasina kuwedzera mafuta, uye kurunga nemishonga yakadai se oregano neparsley, uchiwedzera munyu mushoma wekunaka. Ona maitiro ekugadzirira iyo microwave popcorn uye maitiro ekuishandisa pasina kuwana mafuta.

Onawo zvinowedzera zvinobatsira kudzikisa nzara muvhidhiyo inotevera: