⚡ Interactive Clinical Tool
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
1. Sarudza zviyo zvese
Iyi ndiyo shanduko inonyanya kukosha. Ita tsika yekuwedzera "zviyo zvakakwana" pakudya kwako. Zvichitaurwa zviri nyore, sarudza zviyo zvisina kubviswa pachimiro chazvo chechisikigo, zvakaita semupunga muchena kana mupunga webrown. Panzvimbo pemupunga muchena, sarudza zvingwa zvezviyo zvakakwana, zvakaita sechingwa chegorosi rose nechingwa chezviyo zvakakwana . Maoat nebhari zvakare zvikafu zviviri zvakanaka zvinowira muchikamu ichi. Zvine fiber yakawanda. Saka, kana ukadya izvi, huwandu hweshuga muropa rako hahuzokwire nekukasika.Kana usina nguva yakakwana, dzimwe nguva masupamaketi anotengesa mapaketi emupunga webrown akabikwa kare aunogona kuisa mu microwave wobva wawedzera pakudya kwako nekukurumidza.
2. Zadza dumbu rako nezvikafu zvine faibha yakawanda.
Edza kuwedzera kanenge magiramu masere efaibha pakudya kwako kukuru. Izvi zvinonyanya kukosha kana uchidya chikafu chine makabhohaidhiretsi akawanda. Faibha yakaita sechipanji. Inononoka kupinza shuga, inoita kuti unzwe wakaguta kwenguva yakareba, uye inobatsirawo pahutano hwemwoyo. Tinofanirawo kuyeuka kuti vanhu vane chirwere cheshuga vari panjodzi huru yekubatwa nechirwere chemwoyo. Saka chii chikafu ichi chine faibha yakawanda?| Rudzi rwechikafu | Mienzaniso |
|---|---|
| Nyemba nenzungu | Nyemba, nyemba, nyemba, nyemba dzegirini, soya |
| Zviyo | Oats, bhari, mupunga webrown |
| Muchero | Maapuro, mapeya, michero, maranjisi, girepufurutu, gwaava |
| Muriwo | Mbatatisi, Brussels sprouts, broccoli, makarotsi, beets, kabichi, sipinachi |
✨ Clinical nutrition
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Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →3. Deredza makabhohaidhiretsi uye wedzera mafuta akanaka.
Kunyange zvazvo munhu wese achitya izwi rekuti "mafuta," kunewo mafuta "akanaka" anobatsira muviri wako. Aya anonzi "mafuta asina kubikwa zvakanyanya." Aya anogona kubatsira kudzora huwandu hweshuga muropa rako. Mienzaniso yakanaka ndeye avocado, cashews, nzungu, mafuta emuorivhi, uye canola oil . Asi yeuka, aya ane macalorie akawanda. Saka zvakakosha kudya zvine mwero . Wedzera chidimbu cheavocado kana chitsama checashews musalad yako. Zviri nani kushandisa mafuta emuorivhi kana canola oil panzvimbo pemafuta ekokonati pakubika.4. Sarudza chikafu chisingakwidze huwandu hweshuga yako.
Kune zvimwe zvekudya zvisingakonzere kukwira kweshuga muropa kamwe kamwe. Nekuwedzera izvi mundiro yako, unogona kubatsira kudzikamisa huwandu hweshuga muropa hunogona kukanganiswa nemakabhohaidhiretsi (senge mupunga) pashuga yako yeropa. Sarudzo dzakanaka dzinosanganisira:5. Deredza Mafuta Akaguta
Deredza kushandiswa kwemafuta asina hutano akazara , kureva mafuta emhuka, zvakanyanya sezvinobvira. Semuenzaniso, zvakakosha kugadzira muto nemvura panzvimbo pemukaka wekokonati wakakangwa, kubvisa mafuta enyama wobika, uye kuderedza kushandiswa kwebhota neghee. Pane kudaro, tarisa mapuroteni anobva mumiti . Wedzera zvinhu zvakaita senyemba, nyemba, bhinzi dzegirini, uye soya mukudya kwako nguva nenguva.6. Verenga tsananguro iri papaketi (Tarisa Chiratidzo)
Ita tsika yekuverenga zvakanyorwa pane chero chikafu chawakatenga muchitoro.Ruzivo nezve macalorie, makabhohaidhiretsi, faibha, uye mafuta rwakanyorwa. Chinhu chakakosha ndechekutarisa "hukuru hwekudya" papepa, zvinoreva "huwandu hwakakodzera munhu mumwe chete." Dzimwe nguva, nhamba dzinoratidza huwandu hwemacalorie ari mukudya, kwete huwandu hwemacalorie ari mupakeji pachayo. Kuziva ruzivo urwu kunogona kubatsira zvikuru mukudzora shuga yako yeropa.7. Ita kuti mafuta emuriwo ave shamwari yako
Sezvambotaurwa pamusoro apa, ita kuti mafuta eCanola nemafuta emuorivhi zvive mafuta ako makuru ekubikisa. Ose ari maviri ane mafuta akawanda ane hutano. Mafuta eCanola ane mafuta akawanda eOmega-3 ane hutano hwemoyo.8. Ita kuti kudya saradhi kuve nyore
Kana uchinzwa "usimbe hwekugadzira saradhi", heino nzira iri nyore. Cheka zvinhu zvakaita sespinachi, lettuce, cucumber, nematomatisi, zviise mumudziyo usingapindi mhepo, wozvichengeta mufiriji. Asi usingawedzere dressing (sosi) . Zvadaro unogona kushandisa musanganiswa wesaradhi uyu kwemazuva akati wandei. Maminetsi mashoma usati wadya, tora huwandu hunodiwa, wedzera muto we lime, upfu hwe pepper, uye donhwe remafuta emuorivhi, wosanganisa.9. Saladhi yemichero yedhizeti
Kana uchida chikafu chinotapira mushure mekudya, gadzira saradhi yemichero yakanaka pane dhizeti rine shuga. Cheka michero mishoma ine mavara yaunoda wobva wawedzera muto we lime . Vitamin C iri mumuto we lime inobatsira kudzivirira muchero kuti usatsvukire uye kuwedzera kunaka kwawo.10. Funga kaviri nezvezvaunonwa.
Tinongwarira zvatinodya, asi tinokanganwa zvatinonwa. Zvinwiwa zvine shuga, zvinwiwa zvemichero zvakaputirwa, uye doro zvine shuga yakawanda yakavanzika nemacalorie. Izvi zvipingamupinyi zvikuru pakudzora huwandu hweshuga muropa rako.Chinwiwa chakanakisa imvura yakachena. Kana usingade izvozvo, edza kunwa chimwe chinhu chakadai semvura ine fizzy , tii isina shuga, kofi , Belimal, kana Ranawara.Wedzera tsika idzi muhupenyu hwako zvishoma nezvishoma. Zvakaoma kuchinja zvinhu zvese panguva imwe chete. Asi nekuedza kushoma, izvi zvichava chikamu chemararamiro ako. Kana uine kusava nechokwadi nezvechimwe chinhu, gara uchibvunza chiremba wako kuti akupe mazano.
Mharidzo Yekuenda Nayo Kumba
- Kuti urarame hupenyu hune hutano nechirwere cheshuga , zvakakosha kuti uve akachenjera pakusarudza zvekudya.
- Panzvimbo pekudya zvakacheneswa zvakaita semupunga muchena nechingwa chichena, sarudza zviyo zvakaita semupunga webrown une bran nechingwa chewholemeal .
- Isa zvekudya zvine fiber yakawanda semuriwo, michero , nenzungu mukudya kwako nguva dzose. Zvinobatsira kudzora shuga muropa uye hutano hwemwoyo.
- Deredza mafuta akazara uye idya mafuta akawanda asina mafuta akadai seavocado, cashews, nemafuta emuorivhi.
- Dzivisa zvinwiwa zvine shuga nedoro zvachose. Pane kudaro, sarudza zvinwiwa zvakaita semvura netii isina shuga.
- Kana uine zvinokunetsa nezvekudya kwako, usambozeza kukurukura nezvazvo nachiremba wako.
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