Bella Adams
Dambudziko guru rekudya nderekuti zvinokupedza, zvinokuita kuti unzwe nzara, uye, maererano naizvozvo, pfungwa inokura yekusagutsikana inoita kuti iwe ude kuisa pfungwa yekuderedza uremu kusvika pasi pevharobheti. Hazvishamisi kana muviri wako ukatanga kuratidzira uye uchidzokera kumaitiro ako enguva dzose, uye kunyange ukayeuka kuti "nzara" sei, inonyatsochengeta makirogiramu akawanda uye, maererano, masendimita pamuviri wako wakachengetwa.
30 mitemo yekuderedza uremu inoshanda
#1 Deredza huwandu hwemacarbohydrates mukudya kwako kwezuva nezuva
Nzira huru yekudya ndeyekudzikisa shuga uye chikafu chine starchy (carbohydrates).
Kana iwe ukabatanidza kuderedza huwandu hwemakabhohaidhiretsi akawandisa nekuita maekisesaizi ane mwero, sekufamba, ipapo muviri wako unotanga kushandisa mamwe mafuta, uye, zvinoenderana, iwe unotanga kuonda.
Ndeipi chiyero chesimba chisina kunaka chinodiwa pakurasikirwa nekurema? Mitemo yezvokudya: zuva nezuva calorie inoda, simba rekuenzanisa.
Kuderedza kuwanda kwekusvikika nyore, nyore makhahydrates kana makhahydrates ane high glycemic index. Kuderedza kukwira kwakanyanya kweglucose yeropa uye, nekudaro, kukwira kwakapinza kwe insulin secretion kunobvumidza iwe kuderedza chishuwo chako uye kusanzwa nzara. Kuderedza huwandu hwemakhahydrates inzira inokurumidza, iri nyore yekuderedza uremu.
Maererano nemitemo yekudya kune utano, makabhohaidhiretsi anofanirwa kuverengera 45-65% yemakoriyori ezuva nezuva simba rekudya kubva pakudya.
Kana simba rako rezuva nezuva richida 1600 makorikori, ipapo 720 - 1040 makorikori anopiwa nemakhahydrates. Izvo zvinozivikanwa kuti 4 makorikori ari mu 1 g yeprotein. Saka 720 - 1040 makorikori anouya muchimiro che180 - 260 g yemakhahydrates. Kana chinangwa chako chiri chekuderedza uremu, edza kudya macarbohydrates mashoma.
#2 Usawedzera shuga kuchikafu chako
Kazhinji, kuwedzera shuga kwakava dambudziko munyika yemazuva ano. Isu tajaira kudya zvihwitsi, kuravira kwedu tajaira, saka isu tinoshuva zvimwe zvihwitsi. Sarudza mabikirwo asingadi shuga. Kana tii yako kana kofi isinganakidze pasina shuga, deredza huwandu zvishoma nezvishoma, wedzera zest yeremoni, sinamoni, kana cardamom, uye edza kujaira kutsva.
Zvidzidzo zvakaratidza kubatana pakati pekunyanya kushandiswa kweshuga uye njodzi yerudzi rwechipiri chirwere cheshuga uye chirwere chemoyo.
Verenga zvinyorwa zvakanyatsonaka, sezvo shuga inogona kuwedzerwa kune zvokudya zvemumagaba.
#3 Tsiva macarbohydrates anowanikwa nyore neawo akaomarara
Panzvimbo pechingwa chichena chakajairika, idya zviyo, chingwa chekudya. Bika mupunga webrown pane mupunga muchena. Sarudza pasta yakagadzirwa kubva durum gorosi. Buckwheat inzvimbo ine hutano hwemakhahydrates, fiber, mavitamini, uye zvicherwa.
#4 Wedzera fiber
Fiber, bran, uye upfu hwemhodzi zvinogona kuwedzerwa ku yogati nemasaladhi.
Fiber inowedzera huwandu hwekudya, izvo zvinoita kuti unzwe wakaguta. Yakawanda fiber inoreva kunzwa kwenguva refu kwekuzara, pamwe neutano huri nani hwematumbu.
#5 Idya mapuroteni
Mapuroteni anodiwa anoverengerwa pa 0.8 g pa kg yehuremu hwemuviri. Vakadzi vazhinji vanoda 45-50 g yeprotein pazuva, asi varume vanoda 55-60 g yeprotein zuva nezuva. Kana tikatarisa pane simba rezuva nezuva rinodiwa nemuviri, ipapo 10-25% yekoriori inofanira kubva kumapuroteni. Inofanira kuyeukwa kuti mapuroteni emiriwo haanyanyi kutorwa nyore nyore. Vanhu vanotevera kudya kwemiriwo kana kutsanya vanofanira kusanganisa zvakasiyana-siyana zvekudya kuti vawane mapuroteni akazara, kureva kupa muviri muviri wose amino acids anokosha anoumba mapuroteni.
Kana simba rako rezuva nezuva rinodiwa riri 1600 makorikori, 160 kusvika 400 macalorie eiyo anofanira kubva kumapuroteni. Zvinozivikanwa kuti 4 makorikori ari mu 4 g mapuroteni. Ndiko kuti, 160 - 400 makorikori anofanira kunge ari mu40 - 100 g yeprotein.
Izvo zvinodiwa zveprotein zvezuva nezuva zvinoenderana nebasa remuviri remunhu, ndiko kuti, kana iwe uchitamba mitambo, muviri wako unoda mamwe mapuroteni uye zvinopesana.
Protein inowanzonzi ndiyo nzira yakanakisa yekudya nekuda kwekunzwa kwakasimba kwekuguta uye kugutsikana kubva kune mapuroteni chikafu. Nekudaro, chekutanga, muviri, unoda glucose, unougadzira kubva kumapuroteni, uye chechipiri, isu hatigone kudya mapuroteni akawanda kupfuura zvatinoda, zvese zvakawandisa zvinofanirwa kuburitswa neitsvo muweti, kana kuiswa muchimiro chemunyu, se. mune gout.
Mapuroteni ane hutano ari mu:
- Nyama yemhando dzakaonda: huku (sternum fillet), veal, uye gwayana.
- Hove: trout, salmon.
- Mazai: mazai ehuku, zvihuta.
- Legumes: nyemba, bhinzi, soya bhinzi.
#6 Idya mafuta
Mafuta ezuva nezuva anodiwa kwauri iwe wega anogona kuverengerwa kubva kune yako zuva nezuva simba rinodiwa. Semuenzaniso, kana mune yako 1600 makorikori, 20% kusvika 35% yemakoriyumu aya anofanira kupihwa nemafuta, i.e. 320 kusvika 560 makorikori anofanira kubva kumafuta. Zvinonyatsozivikanwa kuti 9 kcal iri mu 1 g yemafuta. Saka, 320 - 560 makorikori ari 36 - 62 g emafuta. Mafuta ako ezuva nezuva anodiwa ndeye 36 - 62 magiramu emafuta.
Mafuta ane hutano ari mukati
- Flaxseed mafuta
- Olive mafuta
- Koconut oil
- Kuchengetedza
#7 Sarudza mafuta emuriwo
Muviri wedu unoda unsaturated fatty acids, kunyanya omega 3 polyunsaturated fatty acids, yatinogona kuwana kubva kumafuta emiriwo, akadai semafuta emuorivhi, flaxseed mafuta, nezvimwewo. Zvakakosha kutaura kuti mafuta eflakisi ndiye mutungamiri pakati pemamwe mafuta emiriwo maererano neomega 3 mafuta emukati, ayo ari 53%.
#8 Idya hove dzemugungwa
Hove inzvimbo ine omega-3 mafuta ayo asingawanikwe mune zvimwe zvekudya. Hove dzinewo huwandu hwakawanda hwevhitamini D uye zvimwe zvinhu zvine hutano.
#9 Mbeu nenzungu
Mbeu nenzungu manyuko emafuta ane hutano, mavhitamini, uye mamineral. Nzungu chikafu chine hutano chinopedza nzara zvakakwana. Mbeu uye nzungu zvinogona kuwedzerwa kumasaladhi, zvichiita kuti zvive zvinonaka uye zvinonakidza. Zvechokwadi, zvakakosha kuyeuka kuti nzungu dzinewo macalorie akawanda, saka usadya zvinopfuura ruoko rumwe pazuva.
#10 Idya muriwo
Miriwo yakapfuma mufiber nemvura. Miriwo zvokudya zvakaderera-makoriyori anewo akakwirira muzvokudya zvinobatsira uye oxidants - kusiyana ne "empty calories" yezvikafu, machipisi, uye zvihwitsi. Paunofambisa miriwo yakawanda, inokupa kunzwa kuguta, kuguta kwedumbu, uye kufara kubva pakudya. Nekuda kweizvozvo, hatinzwi zvepfungwa kuti tiri kuzvidzora, kuti tiri kushaya chikafu.
Miriwo ine macalorie mashoma:
- Broccoli
- Koliflower
- kabichi
- Brussels inomera
- madomasi
- Makaskodha
#11 Idya kudya katatu pazuva (chisvusvuro, masikati, kudya kwemanheru) uye 3 tudyo
Muviri unoshanda zvakanyanya kana uchinge wagamuchira zvinovaka muviri nenguva, uye nguva nenguva. Patinoronga zvokudya zvedu zuva rose, tinodzivisa nguva refu tisina zvokudya, izvo zvingatungamirira kunzara huru. Zvakanaka kuti tidye pane dzimwe nguva. Nenzira iyi, muviri unogadzira rhythm uye maitiro. Patinenge tine nzara, zvakatiomera kudzora zvatinodya, uye tichawana zvokudya zvinokurumidza tisingadi. Pakati pekudya kwemangwanani, kudya kwemasikati, uye kudya kwemanheru, ronga uye gadzirira zvokudya zvekudya kuti udzivise "nzara" inoparadza pachokoreti bar.
#12 Usadarike kudya kwemangwanani
Kana iwe uchida kuderedza uremu, usambofa wakasvetuka kudya kwemangwanani. Ronga kudya kwemangwanani manheru, uye gadzirira zvese zvekubika, kuitira kuti iwe ugone kugadzirira uye kunakidzwa kwemangwanani mangwanani. Vanhu vazhinji vanotenda kuti hapana chikonzero chekudya chamangwanani kana iwe usingade chaizvo. Zvisinei, zvidzidzo zvakaratidza zvakajeka kuti avo vaidya kudya kwemangwanani vakawana zvakanakisa kurasikirwa nemigumisiro. Izvi zvinogona kutsanangurwa nechokwadi chokuti mushure mekurara, hauwani zvokudya kwenguva yakareba, dzimwe nguva nguva iyi inotora maawa 10-12. Izvi zvinoenderana nemusimboti wezvinonzi kutsanya kwepakati, izvo zvine zvazvinoreva uye zvinobatsira kumuviri. Nekudaro, usingadyi kumba, kubasa kuma10 kana 11 o'clock, unenge uchitsvaga makuki, chokoreti, kana zvimwe zvinonaka. Kana zvakakunakira, wozvigadzirira kudya kwemangwanani, uye masikati uye uende nazvo kuti ushande.
#13 Chengeta chikafu chine hutano uchiona
Zviri nyore kuchengeta tswanda yemuchero mutsva, chigaba chemakarotsi akachekwa, nzungu, mhodzi, uye yogati panzvimbo inooneka kana pakaita nzara yakangoerekana yavapo.
#14 Inwa mvura yakakwana, kunyanya tisati tadya
Kunwa mvura kunobatsira kuderedza uremu. Mvura inodziya musati madya inobatsira kuvandudza kugaya uye, nokudaro, metabolism.
#15 Usanwe zvisoda zvine shuga
Mvura ine shuga ine macalorie akawanda asina chinhu. Kana wanzwa nyota, sarudza mvura isina mvura.
#16 Usanwe muto, idya muchero panzvimbo
Misi yakawanda ine shuga yakawedzerwa, iyo inoshanda sekuchengetedza. Panzvimbo pejusi kana muchero mutsva, zviri nani kudya michero yakazara, saka iwe uchawana mashoma makorikori uye fiber, izvo zvinokupa iwe kunzwa kwekuzara.
#17 Deredza manwiro ako ekofi
Pane mazano akasiyana-siyana ekushandisa kofi. Dzimwe nguva zvinokurudzirwa kurega kofi zvachose. Nekudaro, kana kofi iri shamwari yako, deredza huwandu hwekofi yaunonwa pazuva. Inwa kofi nhema nezvinonhuwira nemvura. Dzivisa kofi cocktails ine akawanda macalorie.
#18 Idya mazai kwemangwanani
Bika zai rekudya kwemangwanani. Mazai manyuko eprotein, mavhitamini, uye mamineral. Mazai anokurumidza kukupa kunzwa kwekuzara.
#19 Inwa green tea
Green tea ine akawanda ane simba antioxidants uye yakanaka yekupedza nyota.
#20 Probiotics, symbiotics, uye prebiotics
Ura hune hutano hwakakosha kune hutano. Bhakitiriya inobatsira inowanikwa mu yogurts, iyo inonyanya kugadzirwa iwe pachako, sezvo vagadziri vanogona kuwedzera shuga. Sauerkraut nemagaka zvinobatsirawo.
Nzira yekuvandudza matumbo (gut)? Dysbiosis, probiotics, uye prebiotics.
#21 Deredza munyu, dzivisa monosodium glutamate, uye shandisa zvinonhuwira
Mukuwedzera kune shuga, isu takajaira kuwedzera munyu muchikafu chedu. Muzvokudya zvomumagaba mune munyu wakawanda, mumagaka, uye nyama yakakangwa uye inopfungaira. Munyu wakawandisa unobatsira pakuchengetedza mvura mumuviri, izvo zvinogona kukonzera edema. Zvisinei, zvokudya zvinofanira kuva zvinonaka uye zvinokwezva, saka shandisa zvakasiyana-siyana zvezvinonhuwira. Zvinonhuwira zvinokurudzira kugadzirwa kwejusi dzekudya uye ma enzymes; vanomhanyisa metabolism. Tsvaga zvinonaka zvaunofarira! Nenzira, zvinonhuwira zvakawanda zvine zvinovaka muviri uye antioxidants, senge turmeric.
Nzira yekushandisa sei zvinonhuwira nemishonga, uye chii chinoenda nei? Spice nemishonga.
#22 Dzidzira 16/8 kutsanya kwepakati
Chimwe chezvirongwa zvekutsanya kwepakati chinosanganisira maawa gumi nematanhatu ekutsanya uye maawa masere ekudya. Semuenzaniso, munhu anogona kudya pakati pe16 am ne8 pm. Nguva yakasara, anongogumira pakunwa.
#23 Tora ndiro diki nemakapu
Kushandisa midziyo midiki mupfungwa kunokubatsira kuti udye chikafu chidiki uye, semhedzisiro, kuwana mashoma macalorie pazuva. Nekudaro, kazhinji vanhu vakafuta vanopedza kudya kwavo uye svutugadzike nekukurumidza, saka kuisa mutemo wekudya patafura chete, kubva kune mamwe mahwendefa, ichava zano rinobatsira.
#24 Kudya zvine hungwaru
Tsika yekuona TV, kuverenga bhuku, kana "kurembera" pasocial media ine kukanganisa kwakashata pakudya. Iwe haudye, hauravi, haunakirwe, hauwane mufaro kubva pakudya! Kukurumidza kudya kwemechani idambudziko, iwe unofanirwa kudzidza kudya zvine huchenjeri, kuchenjera kudya, kuve munguva ino uye ikozvino. Nekuvepo panguva yekudya, unogona kuwedzera nguva, kutsenga chikafu chako zviri nani, izvo zvichakanganisa kunaka kwekudya, uye usapotsa chiratidzo kubva muuropi hwako kuti wakaguta.
#25 Idya zvishoma nezvishoma, uchinyatsotsenga
Idya zvishoma nezvishoma, uye nokungwarira, uye chenga kwenguva yakareba. Nekutsenga chikafu, tinogona kuchikuya zvakanaka nemazino edu tochigadzirira chikamu chinotevera, nekuti hapana mazino mudumbu. Nekutsenga chikafu, tinoita kuti uropi hwedu hunzwisise zviri nani kuumbwa kwayo uye, maererano, kuburitsa ma enzymes anodiwa pakugaya. Chikafu chisina kunyatsochekwa hachiwanike kune muto wekugaya uye ma enzymes. Izvi zvinokonzera kuora kana kuvirisa. Kudya zvishoma nezvishoma kunobatsirawo nokuti tinonzwa taguta uye hatidyisa.
#26 Kuita zvemuviri
Kwete kungodya chete, asiwo kurovedza muviri zvine mwero kunogona kukubatsira kuti uwane mhedzisiro yakanaka maererano nekurasikirwa uye hutano hwese. Kuti uderedze uremu, unofanirwa kuita izvo zvinonzi aerobic kana cardio maekisesaizi kwemaminetsi makumi matatu kusvika makumi matanhatu.
#27 Chengeta dhayari rekudya, kuita zvemuviri, uye kugara zvakanaka
Iyo diary inobatsira kwete chete yekutarisa huwandu hwemacalorie anopedzwa uye kuita zvemuviri. Diary inonyanya kukosha pakuzviziva uye kuzviongorora. Nerubatsiro rwedhayari, unogona kunzwisisa mamiriro ezvinhu uye manzwiro anoita kuti uwedzere kunetseka kudya uye kutadza kudzoreka kwenzara huru.
Zvakakosha kumisa zvinangwa zvinokwanisika uye kuziva kubudirira kwako. Mushure mezvose, chinangwa chese hachisi chekudzikisa uremu chete asiwo kuwana hutano hwemararamiro maitiro.
#28 Dzidzira kufunga kwakanaka
Patinenge tichidya, kunyanya kana tarisiro dzedu dzakanyanyisa, tinogona kuzviwana tiri mumamiriro ezvinhu ekusagutsikana isu pachedu uye zvatinowana. Tinofanira kuonga kubudirira kwedu kuduku uye kudzidzira kufunga kwakanaka. Dambudziko rekudya zvakanyanya uye kudyisa kwakaoma. Kubatsira kweanokwanisa psychotherapist kunowanzova kwakakodzera.
#29 Rondedzero yezvinhu zvinokukurudzira kuti uderedze uremu
Paunenge uchigadzirira nzira yehuremu normalization, tora nguva yekunyora rondedzero yezvinhu zvinokukurudzira kuti udzike uremu, uye izvo zvinoumba chishuwo chakasimba chekubudirira. Semuenzaniso, chido chekutaridzika zvakanaka, kuva anoshingaira, kuva nezvirwere zviri nani, kuva neutano hwakanaka, uye kunzwa zvakanaka. Nyora pasi rondedzero yekukurudzira uye uiise munzvimbo yakakurumbira, semuenzaniso, pafiriji.
#30 Rara zvakanaka
Kurara kwakanaka ndicho kiyi kwete yekungonzwa zvakanaka chete asiwo yekusanyanya kuda kudya. Zvidzidzo zvinoratidza kuti kurara kwakashata kunoperekedzwa nepamusoro pekudya kwekoriori.
Unofanira kuenda kunorara na10-11 p.m. uye kurara kwe8-9 maawa. Imba yacho inofanira kunge ine mhepo yakanaka, ine rima uye yakanyarara. Mubhedha unofanirwa kuve wakasununguka kumusana wako.
Nzira yako yekuenda kumufananidzo wakakwana haifanire kunge iri nhangemutange inokurumidza, asi pane refu marathon. Shanduko dzinofanirwa kuitika dzinofanira kuve tsika dzako, hunhu hwako hwechipiri. Nekuita sarudzo mukufarira kudya kwakaringana uye mararamiro ane hutano, hauzongowana kurasikirwa nehuremu asi zvakare shandura hupenyu hwako kuti huve nani, uye uve neutano uye unofara zvakanyanya. Rombo rakanaka parwendo rwako kune hutano!
