Kana uine chirwere cheshuga, zvakajairika kunzwa nzara pakati pekudya. Asi panguva imwe chete, unogona kunge uchinetsekawo kuti, "Kana ndikadya chimwe chinhu panguva ino, shuga yangu yeropa ichakwira here?" Kutya uku ndiko kunoita kuti vamwe vanhu vanzwe nzara. Asi hapana chikonzero chekunzwa nzara zvakadaro. Kana ukaronga zvakanaka uye ukasarudza nekuchenjera, kudya uku kudiki (ngatiti 'zvekudya zvemanheru') mukati mezuva rose kunogona kubatsira zvikuru mukuchengetedza huwandu hweshuga yeropa rako hwakagadzikana. Ngationei kuti tingazviita sei chaizvo.
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Saka ndezvipi zvekudya zvakanakisa zvechirwere cheshuga?
Zvichitaurwa zviri nyore, zvekudya zvakanakisa kune vane chirwere cheshuga zvinofanira kunge zvine fiber yakawanda nemapuroteni, uye zvine shuga shoma nemunyu. Izvi zvinokubatsira kuti ugute uye zvichakubatsira kudzora huwandu hweshuga muropa rako pasina kukonzera kukwira kamwe kamwe kweshuga.
Kuti uwane mhedzisiro yakanaka, kuchenjera kubatanidza makabhohaidhiretsi ane hutano neprotein isina mafuta akawanda. Funga nezvezvinhu zvakaita seizvi.
Zvekudya zvakanakisa musanganiswa wemapuroteni nerudzi rwakanaka rwemakabhohaidhiretsi. Izvi zvinokuzadza uye zvinodzora shuga yako muropa.
Heano mamwe mazano akanaka ezvekudya zvekudya zvidiki zvaunogona kuedza.
| Rudzi rwezvekudya zvemasikati | Mienzaniso |
|---|---|
| Musanganiswa weprotein + makabhohaidhiretsi |
|
| Zvekudya zvine fiber yakawanda | |
| Kana uchida kudya zvinotapira |
Ungachinja sei zvimwe zvekudya zvaunofarira?
Kune zvekudya zvatinoda tese, asi zvisina hutano hwakanaka. Semuenzaniso, machipisi embatatisi akakangwa, machipisi, mapati, maroro, mabhisikiti anotapira nemakeke. Izvi zvekudya zvakagadzirwa zvakanyanya, pamwe chete nezvikafu zvine shuga nemunyu wakawanda.
Izvi hazvirevi kuti unofanira kurega kudya zvekudya izvi kweupenyu hwako hwese. Zvisinei, kana ukazvidya, zvidye zvishoma . Zviri nani kuwana chimwe chinotsiva chikafu chine hutano.
Zvido uye zvinotsiva zvine hutano
Tarisa tafura iyi. Uchazvionera wega kuti ndedzipi dzimwe nzira dzakanaka dzaungasarudza kutsiva chikafu chaunofarira.
| Unofarira kudya chii? | Imwe nzira yakanaka yekusarudza panzvimbo iyoyo |
|---|---|
| Machipisi embatatisi | Machipisi akabikwa kana popcorn yakaputirwa nemhepo. |
| Chokoreti | Chidimbu chidiki chechokoreti nhema. |
| Soda | Soda yekudya, remonade diki, kana mvura yesoda ine muto wemichero. Mvura yeorenji isarudzo yakanakawo. |
| Pizza | Gadzirira nekuparadzira muto wematomatisi nechizi chemozzarella pachidimbu chechingwa chezviyo. |
| Mabhisikiti anotapira (Makuki) | Chingwa chegraham kana bhisikiti rezviyo zvisina shuga yakawanda. |
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Check Availability →Chakavanzika cheKudya Zvekudya Zvakangwara
Haufanire kurega zvachose kudya zvinhu zvaunoda. Chinokosha ndechekudya zvine mwero . Kana uchida chokoreti, idya chidimbu chidiki chechokoreti yerima. Kana uchida ice cream, kumbira koni yevana.
Asi yeuka, zvisinei nekuti chikafu chekudya chine hutano hwakadini, kudya zvakawandisa kunogona kukonzera kuwedzera uremu . Izvi zvinogona kuita kuti zviomere kudzora chirwere cheshuga. Saka unofanira kungwarira zvikuru nezvehuwandu hwezvokudya zvinodyiwa .
Rangarira zvinhu izvi paunenge uchidya zvekudya zvemazuva ano.
- Yera chikafu chako: Usatore pakiti hombe yemapopcorn kana pakiti yemabhisikiti paunenge uchiona TV. Kana ukadaro, unogona kuzopedzisira wadya pakiti rese usingatombozvizivi. Saka, govanisa huwandu hwaunodya panguva imwe chete mundiro yakasiyana woisa zvimwe zvese parutivi.
- Funga nezvemacalorie nemacarbohydrate: Iva nechokwadi chekuti zvekudya zvako zvekudya hazvina macalorie anopfuura 150 uye magiramu 15-30 emacarbohydrate pachikamu chimwe nechimwe. Semuenzaniso:
- Ma pretzels madiki gumi nemashanu
- Makapu matatu epopcorn yakareruka
- Kapu imwe yemabriji
- 1/4 kapu yemusanganiswa wenzira
- Une nzara chaiyo here?: Funga kaviri usati waenda kukicheni. Uri kudya nekuti dumbu rako riri kurira here, nekuti une nzara chaiyo here? Kana kuti wakangofinhwa kana kuti wakaneta? Kana usina nzara chaiyo, edza kuzvivhiringidza nekuita chimwe chinhu.
- Idya panguva dzakatarwa: Edza kudya zvekudya zvemazuva ese panguva imwe chete zuva rega rega zvakanyanya sezvinobvira. Kana ukaramba uine purogiramu yenguva dzose yekudya kwako kukuru uye zvekudya zvemazuva ese, zvichava nyore kuchengetedza huwandu hweshuga muropa rako hwakagadzikana mukati mezuva rose.
Nezvose izvi, kana uchiri kusaziva nezvehuwandu hwechikafu chaunofanira kudya uye mhando dzezvekudya zvaunofanira kusarudza, chinhu chakanakisa chekuita kutaura nachiremba wako nezvazvo . Kana zvichidikanwa, unogona kumukumbira kuti akutumire kune nyanzvi yezvekudya. Chiremba wako ndiye munhu akakodzera kukuudza kuti kudya kwako kuri kukubatsira sei kudzora chirwere cheshuga chako.
Mharidzo Yekuenda Nayo Kumba
- Pakusarudza zvekudya kana uine chirwere cheshuga, sarudza chimwe chinhu chine fiber neprotein yakawanda, uye chine shuga nemunyu zvishoma.
- Kudya musanganiswa wemapuroteni asina mafuta akawanda nemakabhohaidhiretsi ane hutano kunobatsira kudzora huwandu hweshuga muropa zviri nani.
- Chenjererai zvikuru nezvehuwandu hwezvokudya zvamunodya pakudya kwega kwega mozvipatsanura kuita ndiro dzakasiyana.
- Kana uchinzwa kuda kudya, funga kana uine nzara chaiyo kana kuti uri kunzwa kuda kudya nechikonzero chepfungwa.
- Taura nachiremba wako nezvemibvunzo yako nezvekudya kwako uye zvekudya zvekudya. Usatya.
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