Nehupenyu hwanhasi hwakabatikana, zvave zvakaoma kudya nekunwa nenguva. Dzimwe nguva tinorega kudya kwemangwanani nekwemasikati. Kana kuti tinodya chimwe chinhu chisina kunaka kubva muchitoro nekuti tinenge tiine nzara. Semhinduro inokurumidza panguva dzakadai, uye kune avo vari kuedza kuderedza uremu, pane nguva dzose panotaurwa nezve "Meal Replacement Shakes". Saka nhasi, ngationei kuti aya maMeal Replacement Shakes chii, ndeapi mabhenefiti nezvakaipa zvawo, uye ndezvipi zvinhu zvatinofanira kungwarira kana tikaashandisa.
Chii chaizvo chinonzi Meal Replacement Shakes idzi?
Zvichitaurwa zviri nyore, Meal Replacement Shake chinwiwa chinovaka muviri chinogona kutorwa panzvimbo pekudya kwako kukuru, ndiko kuti, kudya kwemangwanani, kwemasikati, kana kwemanheru. Chinhu chakakosha pane izvi ndechekuti zvine macalorie mashoma pane huwandu hwemacalorie anowanikwa mumuviri wako kubva pakudya kwakajairika, ukuwo zvine zvinovaka muviri zvakakosha.
Paavhareji, murume mukuru ane hutano hwakanaka anodya macalorie ari pakati pe2,000 ne3,000 pazuva. Mukadzi anodya macalorie ari pakati pe1,600 ne2,400. Vanachiremba vedu vanokurudzira kuti kudya kwedu kunofanira kusanganisira zvinotevera:
- Muriwo mutsva
- Muchero mutsva
- Zviyo zvese
- Zvikafu zvemukaka zvakaita semukaka, chizi, uye yogati
- Mapuroteni akaita senyama, hove, mazai, uye nzungu
- Mafuta ane hutano uye mafuta
Asi ma shake aya ekutsiva chikafu kazhinji haana miriwo, michero, kana zviyo zvatinowanzodya. Asi ane zvinovaka muviri zvakaita semavhitamini nemaminerari zvinobva muzvikafu izvozvo. Zvakanakisisa kusarudza shake ine mapuroteni akawanda , kunyanya kana uchida rubatsiro rwekudzora nzara yako.
Izvi zvinokanganisa sei muviri?
Chinokosha apa iprotein. Sezvo ma shake aya aine mapuroteni akawanda, uchanzwa wakaguta kunyangwe mushure mekunwa zvishoma. Izvi zvichabatsira kudzora nzara yenguva dzose uye kudya macalorie asingakoshi.
Chimwe chezvakanakira zvikuru zveizvi ndechekuti zvinokubatsira kuderedza uremu nekupisa mafuta asingakoshi pasina kukuvadza tsandanyama dzako.
Mamwe ma "meal replacement shakes" anowanikwa mu "prepared prepared", akaiswa mubhodhoro. Chinhu chega chaunofanira kuita kutora woenda. Mamwe anouya mu "hupfu". Unogona kuasanganisa nemukaka kana mvura kuti ugadzire yako.
Ndezvipi zvakanakira uye zvakaipa zvema "meal replacement shakes"?
Kufanana nedzimwe dzose, pane zvakanakira nezvakaipira izvi. Zvakakosha kuti tinzwisise izvi zvakajeka.
| Zvakanakira | Zvakaipa |
|---|---|
| Zviri nyore uye zvinovaka muviri: Kana wakabatikana zvikuru uye usingakwanise kugadzira chikafu nenguva, iyi ndiyo nzira iri nani pane chikafu chisina utano chinotengwa muchitoro. Nekuti chinopa muviri chikafu chinodiwa. | Zvinhu Zvekugadzira: Izvi zvine zvinhu zvekugadzira uye zvinochengetedza kuti zvirambe zviripo uye kuwedzera kukosha kwekudya. Zvinogonawo kunge zvine shuga yakawedzerwa kuti zviwedzere kunaka kwazvo. |
| Macalorie mashoma: Izvi zvinobatsira zvikuru kune munhu ari kuedza kuderedza uremu nekuti zvinoderedza nzara uye zvinobatsira kudzora huwandu hwemacalorie anodiwa pazuva. | Chenjerera nezvemhando yepamusoro: Hazvisi zvese zvigadzirwa zviri pamusika zvine mhando imwe chete. Zvimwe zvine mapuroteni mashoma uye shuga yakawanda. Saka, unofanira kuverenga zviri papepa racho nokungwarira. |
| Faibha Yakawedzerwa: Ma shakes mazhinji ane faibha yakawedzerwa. Izvi zvinobatsira mukugaya chikafu uye kudzivirira matambudziko akadai sekuvimbiwa. | *Macalorie Akaderera Kwazvo*: Kuderedza macalorie kwakanaka pakuderedza uremu. Asi kuderedza macalorie akawandisa kune njodzi. Kana uchitsiva kudya ne shake chete, unofanirwa kufunga kana uri kuwana macalorie mashoma anodiwa nemuviri wako. |
| Humbowo hwekuti zvinobatsira pakuderedza uremu: Dzimwe ongororo dzakaratidza kuti, kana dzikashandiswa nemazvo, dzinogona kubatsira pakuderedza uremu. | Hazvitsivi chikafu chaicho: Pasinei nekuti zvine hutano hwakadini, hazvipe zvakakwana kunaka kwechisikigo, fiber, nezvimwe zvinovaka muviri zvinowanikwa mumiriwo mitsva nemichero. |
Ungasarudza sei shake yakanaka yekutsiva chikafu?
Kana ukasarudza chigadzirwa chakadai, verenga chinyorwa chacho wonyatsoteerera zvinhu zvinotevera:
- Fiber: Chikamu chimwe chete chinofanira kunge chine magiramu matatu efiber .
- Mapuroteni nemakabhohaidhiretsi: Huwandu hwepuroteni huri mairi hunofanira kuva hukuru kupfuura kana kuti hwakaenzana nehuwandu hwemakabhohaidhiretsi .
- Shuga: Sarudza zvigadzirwa zvine shuga shoma sezvinobvira.
Ndezvipi zvimwe zvaunofanira kufunga nezvazvo usati washandisa izvi?
Funga nezve allergies
Izvi zvakakosha zvikuru. Kana uine allergies kumukaka nezvigadzirwa zvemukaka, kana kuti kana usina lactose , tarisa zvakare pane label usati watenga shake yakaita seiyi. Maprotein shakes mazhinji anogadzirwa ne whey protein . Sezvo izvi zvichigadzirwa nemukaka wemombe, unogona kunge uine allergies nazvo. Kune vanhu vakadaro, unogona kusarudza shakes dzakagadzirwa nemaprotein anobva mumiti senge soy kana chickpeas.
Taura nachiremba.
Ichi ndicho chinhu chinonyanya kukosha. Usati watanga kushandisa chinwiwa chinotsiva chikafu chakadai, iva nechokwadi chekutaura nachiremba wako.
Kunyanya kana uine chirwere cheshuga kana zvimwe zvirwere, hazvikurudzirwi kushandisa izvi usina kubvunza chiremba. Chiremba wako chete ndiye anogona kukupa mazano akanyatsonaka ekuti izvi zvakakodzera here pahutano hwako, rudzii rwekusarudza, uye kuti unofanira kutora zvakawanda sei pazuva.
Mharidzo Yekuenda Nayo Kumba
- Meal Replacement Shakes chishandiso chiri nyore chekuderedza uremu uye kuita mabasa akawanda, kwete mhinduro yemashiripiti yezvinhu zvese.
- Usati watenga, verenga zviri papepa racho nokungwarira uye nyatsoteerera huwandu hweprotein, fiber, uye kunyanya shuga yakawedzerwa.
- Usatsiva kudya kwako kwese nekudya izvi. Zvakakosha kudya chikafu chakakwana.
- Aya haasi magadzirisiro enguva refu. Nzira yakanakisisa yekugadzirisa huremu hwako zvine hutano ndeyekudya zvine hutano uye kurovedza muviri.
- Chinonyanya kukosha: Gara uchitaura nachiremba wako usati watanga chero chinhu chakadai, kunyanya kana uine zvimwe zvirwere.
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