Kana munhu akaonekwa aine chirwere cheshuga, anofunga kuti kudya chikafu chinonaka kurota. Zvakajairika kufunga kuti, "Ndichadyei izvozvi?" Asi handizvo zvazviri. Hapana rudzi rwechikafu rusingakwanise kudyiwa nemunhu ane chirwere cheshuga. Chinhu chakakosha ndechekungwarira huwandu hwechikafu, kuenzanisa chikafu chako, uye kuchengetedza huwandu hwemakabhohaidhiretsi mukudya kwega kwega hwakafanana.
Ngationei kuti tingaita sei zvinhu izvi chaizvo. Kuti tikubatsirei, tichakurukurawo mamwe mabikirwo ari nyore, anonaka, uye ane hutano aunogona kugadzira pakudya kwemangwanani, kwemasikati, uye kwemanheru.
Zvinhu zvina zvekurangarira paunenge uchidya zvishoma nezvishoma
Mazano aya achakubatsira zvikuru pakurapa chirwere cheshuga chako uye kudya kwako.
1. Tarisa huwandu hweshuga muropa rako nguva nenguva. Iyi ndiyo nzira yakanakisisa yekudzidza kuti zvekudya zvakasiyana zvinokanganisa sei huwandu hweshuga muropa rako. Semuenzaniso, huwandu hweshuga muropa rako hunogona kusiyana pazuva raunodya mupunga uye rimwe zuva raunodya saradhi yemuriwo chete. Kana wangoona mutsauko uyu, zvichave nyore kwauri kugadzirisa kudya kwako.
2. Deredza huwandu hwemakabhohaidhiretsi aunodya panguva imwe chete yekudya. Kazhinji zvinokurudzirwa kuti munhu ane chirwere cheshuga adye magiramu angangoita 45-75 emakabhohaidhiretsi panguva imwe chete, katatu pazuva. Zvisinei, huwandu uhwu hunogona kusiyana zvichienderana nehutano hwako. Saka, taura nachiremba wako nezvehuwandu hwakakunakira.
3. Kuenzanisa makabhohaidhiretsi, faibha, uye mapuroteni. Nzira iri nyore yekuita izvi ndeye "nzira yeplate." Funga nezveplate yako.
- Hafu (1/2): Zadza ndiro nemiriwo. (Muenzaniso: miriwo, kabichi, bhinzi, makarotsi, magaka)
- Chikamu chimwe muzvina chendiro (1/4): Zadza necarbohydrate. (Muenzaniso: mupunga webrown, nyemba, bhinzi dzegirini, chingwa chezviyo zvese)
- Dzimwe nguva (1/4): Zadza nepuroteni yakanaka (semuenzaniso hove, huku isina ganda, nyama isina mafuta akawanda, tofu, mazai)
- Pamusoro peizvi, unogona kuwedzera muchero mudiki, girazi remukaka usina mafuta akawanda, kana yogati, zvichienderana nechinangwa chako chekabohidrati.
4. Sarudza mafuta ane hutano. Mafuta anobva mumiti akadai senzungu, maavocado, hove, uye maorivhi akanaka. Deredza mafuta akazara munyama, bota, chizi, nezvimwe zvigadzirwa zvemukaka zvakanyanya sezvinobvira. Yeuka kuti kokonati, kunyangwe iri chirimwa, inewo mafuta akazara.
Chinhu chinonyanya kukosha: Kana huwandu hwemakabhohaidhiretsi ari muchinyorwa chino hwakaderera pane huwandu hwawakanyorerwa nachiremba wako, wedzera mamwe makabhohaidhiretsi mukudya ikoko. Izvi zvinogona kuitwa nekuwedzera chimwe chinhu chakaita seyogati isina mafuta, girazi remukaka, muchero, muriwo, kana chidimbu chechingwa chezviyo.
Mabikirwo ekukurumidza ekudya kwemangwanani
| Kudya kwemangwanani | Makabhohaidhiretsi (magiramu) | Mapuroteni (magiramu) | Faibha (magiramu) |
|---|---|---|---|
| Kuputira Zai | ~30 | ~18 | ~6 |
| Mbiya yeYogurt yeBerry ine mapuroteni akawanda | ~47 | ~22 | ~10 |
| Muffin wePeanut Butter neJam (PB&J Muffin) | ~47 | ~10 | ~7 |
Maitiro ekugadzira Egg Wrap
Isa zai rimwe chete nemazai maviri machena (kana 1/4 kapu yemuchina wekuisa mazai) mupoto isina kunamira. Isa musanganiswa wezai patortilla yakazara woisa madomasi akachekwa, hanyanisi dzegirini, zvidimbu zveavocado, nechizi chidiki chine mafuta mashoma pamusoro, kana uchida. Isa mu microwave kwemasekonzi angangoita makumi maviri, wobva wazvipeta, wonakidzwa nazvo.
Maitiro ekubika ndiro yeBerry Yogurt ine mapuroteni akawanda
Sanganisa kapu imwe yeGreek yogurt isina shuga nechipunu chimwe cheuchi nechipunu chidiki chesinamoni. Isa hafu yekapu yemabheri aunoda (strawberry, blueberries) pamusoro uye hafu yekapu yezviyo zvine fiber yakawanda.
Mabikirwo ari nyore ekudya kwemasikati
| Kudya kwemasikati | Makabhohaidhiretsi (magiramu) | Mapuroteni (magiramu) | Faibha (magiramu) |
|---|---|---|---|
| Saradhi yeTuna | ~35 | ~54 | ~6 |
| Sandwichi yeChizi Yakakangwa | ~60 | ~27 | ~8 |
| Burrito yeBhinzi neCheese mumaminitsi matatu | ~50 | ~24 | ~10 |
Maitiro ekubika saradhi ye tuna
Sanganisa bhodhoro rimwe chete retuna yakadururwa nemvura pamwe chete nezvipunu zvitatu zvesalad dressing yeItalian vinaigrette. Wedzera hafu yekapu yematomatisi akachekwa nenzungu shoma kana maorivhi akachekwa. Pakira makapu maviri espinachi yakagezwa zvakanaka wobva wapakira nemacrackers egorosi rose.
Maitiro ekubika bhinzi nechizi burrito mumaminitsi matatu
Nyorovesa tortilla yegorosi rose nekubika mu microwave kwemasekonzi makumi matatu. Isa 1/3 kapu yechizi yakachekwa-chekwa isina mafuta akawanda, 1/2 kapu yebhinzi dzakakangwa, 1 chipunu chesour cream isina mafuta, 1 chipunu chesalsa, uye hanyanisi nyoro dzakachekwa kana madomasi. Peta wopa ichipisa.
Mabikirwo anonaka ekudya kwemanheru
| Kudya kwemanheru | Makabhohaidhiretsi (magiramu) | Mapuroteni (magiramu) | Faibha (magiramu) |
|---|---|---|---|
| Salsa Chili - Muriwo kana Turkey | ~43 | ~22 | ~12 |
| Sarimoni yeTeriyaki | ~42 | ~29 | ~5 |
| Spaghetti yehowa | ~60 | ~18 | ~9 |
Nzira yekubika salmon ne teriyaki sauce
Paridza zvipunu zviviri zvemuto we teriyaki pazvidimbu zvesalmon wozobika muchoto. Mushure memaminitsi angangoita mana, tendeudza zvidimbu zvehove, wedzera chimwe chipunu chimwe chemuto we teriyaki, wobika kusvika hove yaibva. Shumira nekapu yemupunga webrown wakabikwa nemuriwo wakaita sebroccoli yakakangwa. Unogona kutsiva salmon nerumwe rudzi rwehove kana huku isina ganda.
Maitiro ekubika spaghetti nehowa
Bikai spaghetti yegorosi rose zvichienderana nemirayiridzo yepakeji. Panguva iyi, mune imwe hari, kamurai kapu imwe yehowa dzakachekwa mu 1 1/2 spoon yemafuta emuorivhi. Wedzerai 3/4 kapu yemuto wemarinara mobika pamoto mudiki kwemaminitsi angangoita gumi. Pakirai muto wehowa mu 3/4 kapu yespaghetti yakabikwa. Pakirai nesaladhi yespinachi, pizi, cucumber, uye makarotsi.
Mabikirwo aya ingori gwara. Unogona kuagadzirisa zvichienderana nezvaunoda, zvaunoda, uye mirairo yachiremba .Chinja zvinhu. Usatya kuedza zvinhu zvitsva!
Mharidzo Yekuenda Nayo Kumba
- Kuva nechirwere cheshuga hazvirevi kuti unofanira kurega kudya chikafu chinonaka. Chinonyanya kukosha ndechekuti zvaunodya zvakawanda uye zvine mwero.
- Gadzirisa kudya kwako zviri nyore uchishandisa "Nzira yePlate." Govanisa hafu yeplate yako kuita miriwo, hafu kuita mapuroteni, uye hafu kuita makabhohaidhiretsi.
- Iva nechokwadi chekuti kudya kwega kwega kune makabhohaidhiretsi, mapuroteni, uye faibha. Izvi zvichabatsira kudzora kukwira kweshuga muropa.
- Chinyorwa chino chinopa mazano akajairika chete. Gara uchibvunza chiremba wako kana wemishonga kuti uwane chirongwa chakanakisa chekudya uye kudya makabhohaidhiretsi zvinoenderana nehutano hwako.
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