Kiyi yekudya zvine hutano ndeyekudya mune chikafu chehuwandu hwakakodzera hwemakorari, zvichienderana nekuti unoshanda sei kuti ubatane nesimba rakadyiwa nesimba rinopedzwa. Kana iwe ukadya kana kunwa zvinopfuura muviri waunoda, iwe unowana uremu, nekuti simba rausingashandise rakachengetwa nenzira yemafuta. Kana iwe ukadya zvishoma uye zvinwiwa, iwe ucharasikirwa uremu. Iwe unofanirwa zvakare kuve nekusarudzwa kwakakura kwezvigadzirwa kuti uve nechokwadi chekuti unochengeta chikafu chine mwero uye muviri wako unowana zvese zvinovaka muviri waunoda. Varume vanokurudzirwa kushandisa anenge 2500 makorori pazuva. Vakadzi vanofanirwa kudya nezve 2000 calories pazuva. Heano mamwe matipi ekudya zvinonaka uye kubatsira:
Base kudya kwako pane starman carbohydrate nekakwirira fiber
Midziyo yakashata inofanira kunge iri pfupi inopfuura chikamu chetatu chezvikafu chaunodya. Ivo vanosanganisira mbatatisi, chingwa, mupunga, pasta nemakiresi. Sarudza zvigadzirwa zvepamusoro-giredhi kana zvigadzirwa zvese zvezvigadzirwa, zvakadai sezviyo zviyo zviyo, brown mupunga kana ganda mbatatisi. Ivo vane yakawanda fiber kupfuura chena kana yakanatswa masvina carbohydrate, uye bvumira mafambiro kwenguva yakareba. Edza kuisanganisira kanokwana chigadzirwa chimwe chete chakasarudzika mune imwe neimwe huru yekudya. Vamwe vanhu vanofunga kuti starch chikafu chinobatsira kusvika pakuzara, asi makorori pane gram yemaraki, ayo avanenge akura, anopa isingasviki hafu ye calorie yezvemafuta. Chenjerera kuti uwedzere mafuta kana iwe uchibika kana ukaendesa zvigadzirwa izvi nekuti ivo vanowedzera calorieness - semuenzaniso, mafuta mune chingwa uye kirimu masacona muMacarona.
Verenga Zvakare: 26 Inosangana neNyenzwisiso LifeHakakwam Kurasikirwa uremu nekukurumidza
Idya yakawanda michero nemiriwo
Zvinokurudzirwa kuti pane kanenge kaviri servings yemichero yemichero uye miriwo mazuva ese. Ivo vanogona kuve vatsva, vane chando, chakabikwa, chakaomeswa kana muto. Tora mashanu servings pazuva zviri nyore kupfuura zvinoita. Wadii kutemwa bhanana nemhete pakudya kwekuseni kana kutsiva kudya kwemangwanani kweiyo saladhi yemuchero mutsva? Chikamu chitsva, chakanyorwa kana chando uye miriwo chando makumi masere g inoda, saizi isina anopfuura 1 kapu pazuva kubvira izvi zvinwiwa zvinotapira uye zvinogona kukuvadza mazino ako.
Idya yakawanda hove, kusanganisira mafuta
Hove yakanaka sosi yemapuroteni uye ine akawanda mavhitamini uye zvicherwa. Edza kudya kanenge kaviri zvikamu zvehove pasvondo, kusanganisira kanenge kaviri kushumirwa kwehove yeoiri. Hove dzakakora dzinopfuma muOmega-3 mafuta, izvo zvinogona kubatsira kudzivirira chirwere chemoyo. Hove dzemafuta inosanganisira: Salmon, trout, herring, sardines, mackerel. Hove dzakaderera-dzakadzika dzinosanganisira: piksha, kambala, cod, tuna, heck. Iwe unogona kusarudza pakati peiyo nyowani, zvigadzirwa zvechando uye dzakarambana, asi yeuka kuti hove dzakarukwa uye dzakaputa dzichigona kuve nehuwandu hwemunyu. Vanhu vazhinji vanofanirwa kuve nehove zhinji, asi kune mamwe marudzi ehove pane zvinorambidzwa zvinokurudzirwa.
Mafuta mazhinji akawandisa anokwanisa kuwedzera huwandu hwe cholesterol muropa
Mufananidzo: Pasina Kurege.com.
Kuderedza kupindwa kwemafuta akaguta uye shuga
Iwe unoda mamwe mafuta mukudya kwako, asi zvakakosha kuti utarisire huwandu uye rudzi rwemafuta aunodya. Kune maviri marudzi makuru emafuta: yakazara uye isina kusimbiswa. Mafuta mazhinji akawandisa anokwanisa kuwedzera huwandu hwe cholesterol muropa, inowedzera njodzi yekukudziridza chirwere chemoyo. Varume vanofanira kupedza kupfuura makumi matatu g yemakara makona pazuva, uye vakadzi havasi kupfuura 20 g pazuva pazuva. Mafuta akazara arimo mune zvakawanda zvigadzirwa, senge: zvidimbu zvemafuta enyama, sosi yemasikirwo, bhotera, sosi yakasimba, maswiti.
Edza kuderedza kunwa kwemafuta akawandisa uye sarudza zvigadzirwa zvine mafuta asina kusimbiswa, sekumafuta emiriwo uye nekupararira, hove dzakatadza uye avocado. Nechisarudzo chakagwinya, shandisa chidiki chidiki chemafuta kana mafuta omuorivhi kana pasita ine yakaderedzwa mafuta panzvimbo yemabhomba, bass kana mafuta emafuta. Paunodya nyama, sarudza zvisingaiti-zvidimbu zvidimbu uye zvicheke mafuta anooneka.
Iko kushandiswa nguva dzose kwezvigadzirwa zvepamusoro uye zvinwiwa zvinowedzera njodzi yekufutisa uye vanoda. Zvigadzirwa zvinotapira uye zvinwiwa zvinowanzove nemakorari mazhinji uye, kana dzinoshandiswa kazhinji, dzinogona kubatsira kuhuremerwa uremu. Ivo vanogona zvakare kukonzera vanokuvara, kunyanya kana paine chikafu.
Shuwa yemahara chero shuwa yakawedzerwa kune chikafu kana zvinwiwa kana zvirimo muhuchi, masyirwo, asina kugadzirwa nemichero yemichero uye smoothies. Iwe unofanirwa kuderedza kushandiswa kweiyi shuga, uye kwete shuga yaive mumichero nemukaka. Zvizhinji zvakarongedzwa zvigadzirwa uye zvinwiwa zvine huwandu hwakakura huwandu hweshuma dzemahara. Shuwa yemahara iri mune zvakawanda zvigadzirwa, zvakadai se: Zvinonwiwa zvakatwasuka, zvingwa zvinotapira, makeke, ma cookids, maswiti uye maswiti uye chokoreti, doro.
Labels pane chikafu inogona kubatsira. Vashandise kuti vatarise kuti yakawanda sei shuga mune zvigadzirwa. Kupfuura 22.5 g yeGeneral shuwa pa100 ge zvinoreva kuti pane yakawanda shuwa mune chikafu, uye 5 g kana kushoma general shuga pa100 ge inoreva kuti kune shuga diki mune chikafu.
Idya zvishoma munyu: kwete anopfuura 6 g pazuva revakuru
Huwandu hwakanyanya hwemunyu hunogona kuwedzera ropa. Vanhu vane yakakwira yeropa yekumanikidza vane mikana yakawanda kuti uwane zvirwere zvekorongi kana kurohwa. Kunyangwe iwe ukasawedzera munyu kune chikafu, iwe unogona kugona kudya zvakawandisa. Anenge matatu emunyu emunyu waunodya watove ari mune zvigadzirwa kana iwe ukavatenga, senge dzaoma, soups, soups, chingwa uye sosi. Shandisa mavara ane zvigadzirwa zvekudya kuti uderedze kushandiswa. Kupfuura 1.5 g yemaronda pa100 ge zvinoreva kuti kune munyu wakawanda mune chikafu.
Iva Anoshanda uye uve noutano
Kuwedzera kune hutano hutano, kurovedza muviri kunogona kuderedza njodzi yezvirwere zvakakomba. Izvo zvakakoshawo kune hutano hwako. Kukura kana kufutisa kunogona kutungamira kuzvirwere zvakaita seyorembe 2 chirwere cheshuga, mamwe marudzi ekenza, chirwere chemoyo uye kurohwa. Vazhinji vakuru vanofanirwa kuderedza uremu, vachipedza macalories mashoma. Kana iwe uri kuyedza kuderedza uremu, edza kudya zvishoma uye kuve zvakanyanya kushanda. Kudya zvine hutano uye zvine mwero kuchakubatsira kuti urambe uine hutano uremu.
Edza kudzivisa kutapira kusiri-chinwiwa uye zvakadhinda zvinwiwa, sezvo ivo vakakwira calorie
Mufananidzo: Pasina Kurege.com.
Usanzwe nyota
Iwe unofanirwa kunwa yakawanda yemvura yekudzivirira kushaya simba. Vanachiremba vanokurudzira kunwa 6-8 magirazi mazuva ese. Izvi zvinowedzera kune iyo mvura yaunosvika pakudya, inodyiwa. Zvese zvisiri-zvinodhaka zvinwiwa zvinotorwa, asi mvura, yakaderera mafuta uye yakaderera-shuga mukaka weupfu, kusanganisira tii uye kofi, sarudzo ine hutano. Edza kudzivirira kutapira kusiri-zvinwiwa zvinodhaka uye zvavakakwira calorie. Vanokuvadzawo kumeno ako. Kunyangwe isina kugadziriswa machero uye smoothies ine yakawanda shuga yemahara. Nhamba yakazara yezvinwiwa kubva pamuti wemichero, muto wemiriwo uye smoothie haifanirwe kupfuura 150 ml pazuva, iri girazi diki. Usakanganwa kunwa yakawanda mvura mumamiriro ekunze anopisa kana panguva yekudzidziswa.
Usarasikirwa nemangwanani
Vamwe vanhu vanosvetuka chikafu chamangwanani nekuti ivo vanofunga zvichavabatsira kuderedza uremu. Asi mafuta ane hutano uye shuga uye shuga uye yekudya kwemunyu inogona kuve chikamu chekudya zvine mwero uye kukubatsira iwe kuwana zvinovaka zvinodiwa kune hutano hwakanaka. Zvizere-zviyo zviyero zvine shuga shuga neshuwa neeemi-yakagadziriswa mukaka uye yakacheneswa michero ndeyekudya kwekuseni kwakanaka uye kunobatsira.