Bella Adams
Kudya zvine utano hakusi kungori fashoni yechinguvana kana kuti kudya kwekukurumidza kuderedza uremu, inzira youpenyu. Uye, maererano navanachiremba, havasi vose vanogona kuchinja mararamiro aya. Asi kana ukadaro, chimiro chemuviri wako, hutano, uye, hongu, basa rako rinoshanduka.
Ita mutemo wekudya zvishoma zvishoma panguva yekudya. Yeuka: muviri unopa chiratidzo chekuguta maminitsi makumi maviri mushure mekunge waisa kudya kwekutanga kwekudya mumuromo mako.
Izvi zvinoreva kuti mumaminetsi makumi maviri unenge wakaguta kana wadya 20 kg yenyama yakakura panguva ino uye panguva imwe chete kana watsenga zvishoma nezvishoma uye wapedza chitsama chiduku chekabichi nekaroti saladhi. Izvi ndizvo zvinorehwa nekudya zvine hutano - kutonga nguva.
Iwe uchatarisa nyika zvakanyanya nechivimbo, nerufaro, uye zvakadzikama kana iwe ukabvisa chikafu chinokukuvadza kubva muhupenyu hwako. Ichi ndicho chimwe chedzidziso huru dzekudya zvine hutano. Uye panguva imwe chete, iwe uchabvisa uremu hwakawandisa uye matambudziko asingakoshi. Chinhu chimwe chinotungamira kune chimwe, saka wadii kutanga nekudya zvisina kunaka?
Kudya kune hutano hwekurasikirwa nekurema - bvisa chikafu chinokuvadza
Shuga yakacheneswa, chikafu chinokurumidza, masoseji akakangwa, machipisi, shuwa sodas, doro, uye chero chikafu chine flavour enhancers, flavour, uye dhayi ndiyo nzira yako yekufutisa nekuora mwoyo. Zvinoratidzwa nesainzi kuti kuwandisa uye kuva nekuora mwoyo kunowanzoenda pamwe chete.
Sei uchida kuita izvi?
Tsiva zvigadzirwa nemakemikari nechikafu chechisikigo. Semuenzaniso, shandura shuga nehuchi uye masoseji nenyama. Nokufamba kwenguva, haungadi kuisa muchetura muviri wako nezvokudya zvakashata. Uye iwe uchaita chinhu chakanaka!
Zvechokwadi, kudya kunovaka muviri kwekuderedza uremu kunokurudzira kurega doro nefodya. Iyo yekutanga yakakwira zvakanyanya mumakoriyori, uye isu tinosiya mamwe macalorie (kuderedza uremu). Vazhinji vangakakavara kuti doro rakadai sedoro rine simba shoma pane mukaka, muto weapuro wekuderedza uremu, kana kuti Coca-Cola. Doro rinopedza mvura mumuviri nekuti rine diuretic effect.
Zviri pachena kuti pane chido chekunwa zvakanyanya uye zvakanyanya, uye semugumisiro, nhamba yekoriori inopedzwa inova yakakwirira kwazvo. Mukuwedzera, doro rinokurudzira chido - glycemic index yayo yakakwirira kudarika yeglucose pachayo.
Nekuda kweizvozvo, iwe unofanirwa kuunganidza machipisi, crackers, hove dzakaomeswa, uye zvimwe zvidya zvisina chekuita nekudya kwakaderera-calorie. Mhedziso: kana iwe uchida kuderedza uremu, iva nemuviri une hutano uye chimiro chakanaka, usaparadza muviri wako nekuedza kwako pachako, vimba nekudya kwakanaka kwekureruka.
Iwe uchafanirwa kusiya marudzi ese ezvinwiwa zvekabhoni, tii yemubhodhoro, uye zvinwiwa zvine simba. Pane kudaro, zvinokurudzirwa kunwa mvura yemaminerari, girini kana herbal tii, pamwe neakasiyana berry decoctions, compote, uye, hongu, ichangobva kusvinwa majusi, ayo ari sosi yehuwandu hwakawanda hwevhithamini.
Kudya zvine hutano pakurasikirwa uremu - maitiro ekuverenga macalorie
Zviripachena, maitiro ekugadzira menyu anotora nguva, nekuti iwe unofanirwa kunyatso dzokorora kudya kwako, uye kusabvisa uye kuwedzera zvimwe zvekudya. Asi panguva imwecheteyo, iwe unofanirwa kugara uchiomerera kune zvinorambidzwa kuitira kuti chigumisiro chisangane nezvose zvinotarisirwa.
Kuti uverenge, iwe unoda tafura yekoriori yemukati yezvikafu. Iwe unogona zvakare kufungidzira kukosha kwekudya kwechigadzirwa uchishandisa mirairo iri kuseri kwepasuru yega yega. Usakanganwa kuti nhamba yekoriori inoratidzwa pamapakiti inoenderana nehuremu hwechigadzirwa che 100 g.
Hutano Menyu: nyama
Zvinokurudzirwa kushandisa nyama yehuku chena, chikafu chetsuro nyama, nyama yemombe isina kuonda kana yeveal, uye hove dzakaonda. Nyama yakadaro inopa muviri kudya kwakakwana kweprotein, saka muviri hauzoshaiwi chikamu ichi.
Hutano Menyu: miriwo, miriwo, uye michero
Greens, miriwo, uye michero vabatsiri vakakosha mukurwisa kufutisa. Zvisinei, michero inofanira kuonekwa sendiro yakasiyana kana uchirasikirwa.
Inofanira kuyeukwa kuti michero inewo shuga, iyo inoshingaira kubatanidzwa mumetabolism pamwe chete nemavhitamini nezvimwe zvinovaka muviri.
Asi vane chimwe chinhu chakakosha chekudya - fiber yekurasikirwa nekurema. Iyo yakafanana nekoriori-isina kuzadza iyo inozadza nzvimbo isina chinhu mudumbu asi isingabatanidzi mukugaya uye inoburitswa zvakasikwa pasina kukanganisa kwegastrointestinal turakiti. Ndosaka chikafu chine hutano chekudzikira uremu chine huwandu hukuru hwefiber-rich food.
Healthy Menu: nzungu uye michero yakaomeswa
Zvibereko zvakaomeswa uye nzungu ndeyekuwedzera kunobatsira kune chero chikafu. Pakati pekare, mazambiringa akaomeswa, ma apricots akaomeswa, uye prunes anonyanya kukosha, ane nhamba yakawanda yevhithamini, kushayikwa kwayo kunonzwika zvakanyanya panguva yekurasikirwa.
Mukuwedzera, vanovandudza ura hunoita basa, kusimudza mafungiro ako, uye kuita chero ndiro inotapira, iyo inonyanya kukosha panguva yekudya. Iwe haufaniri kuzvidya nekirogiramu, sezvo izvi zvichizokonzera kuputika uye mamwe matambudziko ane gastrointestinal turakiti. Zvishoma zvenzungu uye 5-6 michero yakaomeswa pazuva zvakakwana kuti muviri uwane zvese zvaunoda.
Hutano Menyu: Zvokudya zvegungwa
Kana iwe ukatarisa nyika idzo chikafu chegungwa ndicho chikafu chikuru, uchaona kuti vazhinji vevagari vemo havasi kuwandisa. Zvose zvinotsanangurwa ne-low-calorie content ye squid, shrimp, mussels, uye mhuka dzakafanana. Pasinei nekushomeka kwesimba radzo, zvine hutano uye zvinonaka kana zvabikwa nemazvo.
Healthy Menu: zvigadzirwa zvemukaka
Zvigadzirwa zvemukaka hazvifanirwe kubviswa zvachose kubva pakudya, nekuti ivo vanonyanya kukosha sosi yecalcium kumuviri. Inobvumirwa kunwa girasi re-fat-fat kefir vasati varara, pamwe nekupfekedza saladhi kana porridge nenzira yekefir imwechete kana yogurt yakaderera-mafuta ekurasikirwa. Kudya kwemangwanani kwekottage cheese nekisiki yakasvibirira kunobatsira zvikuru, hongu, zvose zviri zviviri zvinofanira kunge zvakaderera-calori.
Healthy Menu: mwaka wekudya nemafuta emiriwo
Zviri nani kushandisa mafuta (sunflower, olive, kana zvimwe) sechipfeko uchidzivirira mayonnaise, sosi, uye sosi cream.
Hutano Menyu: namatira kune regimen
Zvakakosha kutevera kudya. Unofanira kudya kanenge katatu pazuva. Kudya kwemangwanani kunofanirwa kutora kusvika ku50% yemakoriori ako ezuva nezuva. Zviyo, mukaka, uye zvigadzirwa zvemukaka wakaviriswa, nyama isina kuonda, mazai, nezvimwewo zvakanaka pakudya kwemangwanani.
Usambofa wakasvetuka kudya kwemasikati - kudya kwemasikati kunofanirawo kunge kwakakwirira mumakori uye kuverengera kusvika ku30% yezuva nezuva caloric yako yekudya. Zviri nani kudya kwemanheru pasina nguva kupfuura maawa maviri asati avata. Kana iwe uchida chaizvo kubata chimwe chinhu munguva iyi yemaawa maviri, unogona kunwa girasi re-fat-fat kefir.
Usakanganwa nezvekudya pakati pekudya (pasi-calori kefir, yogurt, chidimbu chechizi, michero). Vachakudzivirira kubva pakumuka uchinzwa nzara uye vachakubatsira kubata kusvika masikati kana kudya kwemanheru.
