Maitiro Ekuchengetedza Kudya Kwemuviri Paunenge Uchidya Zvokudya Zvisina Kunaka
Kudya zvishoma kunowanzonzwisiswa sekuyedza kuderedza huwandu hwezvikamu kuti uderedze huremu. Zvisinei, chinangwa chekudya zvine hutano hachisi kungo "deredza" asi "kudzora": kudzora macalorie, mhando yechikafu, purogiramu yekudya, uye kuenzana kwezvekudya. Vanhu vazhinji vanobudirira kuderedza huremu asi vanonzwa vasina simba, vanoomerwa nekutarisa, vanorwara nyore nyore, kana kurasikirwa nebvudzi nekuda kwekusadya zvakanaka kwezvekudya. Kuti kudya kuuye nemabhenefiti kwenguva refu, muviri unofanirwa kuramba uchiwana kudya kwakakwana. Heino gwara rakazara rekuti ungachengetedza sei kudya kunovaka muviri uchidya zvishoma nezvishoma usingakanganisi hutano.
1. Nzwisisa musiyano uripo pakati pe "kushomeka kwemacalorie" ne "kushomeka kwezvinovaka muviri"
Kuderedza uremu kazhinji kunoda kushomeka kwemacalorie, zvichireva kuti kudya simba kwakaderera pane zvinodiwa zuva nezuva. Zvisinei, kushomeka kwemacalorie hakufanirwe kukonzera kushomeka kwezvekudya. Muviri uchiri kuda mapuroteni, mafuta ane hutano, makabhohaidhiretsi akaomarara, mavhitamini, maminerari, uye mvura kuti uite mabasa akakosha akadai sekuvaka tsandanyama, kuchengetedza mahormone, kutsigira mashandiro europi, uye kuwedzera dziviriro yemuviri. Kudya kwakanaka kushomeka kwemacalorie kwakarongwa, asi kuchiri "kwakakwana."
2. Ita kuti mapuroteni ave chinhu chinonyanya kukosha
Mapuroteni akakosha pakuchengetedza tsandanyama panguva yekudzikisa uremu. Kana kudya kwacho kuchinyanya kuomesa muviri uye mapuroteni mashoma, muviri unogona kuwana simba kubva mutsandanyama, zvichiita kuti metabolism irambe ichiderera uye kuderedza chimiro chemuviri. Uyezve, mapuroteni anokubatsira kuti unzwe wakaguta kwenguva yakareba.
Manyuko epuroteni yemhando yepamusoro:
– Mazai, zamu rehuku, hove, nyama isina mafuta akawanda
– Tempeh, tofu, edamame, bhinzi
– Yogati ine mapuroteni akawanda, mukaka, chizi zvine mwero
Zano rinoshanda: edza kudya mapuroteni panguva yekudya kwega kwega, semuenzaniso mazai panguva yekudya kwemangwanani, huku/tempeh panguva yekudya kwemasikati, uye hove/tofu panguva yekudya kwemanheru.
3. Sarudza makabhohaidhiretsi akaomarara, usaabvise zvachose.
Makabhohaidhiretsi anowanzo "pomerwa" kana uchidya zvishoma. Zvisinei, ndiwo manyuko makuru esimba, kunyanya kana uchiita zvekurovedza muviri. Chinofanira kuvandudzwa rudzi rwemakabhohaidhiretsi aunoshandisa. Makabhohaidhiretsi akaomarara anowanzova nefaibha yakawanda, anokuchengetedza wakaguta kwenguva yakareba, uye anobatsira kudzikamisa shuga yeropa.
Mienzaniso yemacarbohydrate akaomarara:
– Mupunga webrown, oats, mbatatisi, mbatatisi
– Chingwa chegorosi rose, chibage, quinoa
– Muchero wose (kwete muto), miriwo ine starch yakaita semanhanga
Nzira yekudzora chikamu: shandisa nzira ye "muriwo wehafu yeplate," "protein yekota yeplate," uye nzira ye "carbohydrate yekota yeplate".
4. Usatya mafuta—sarudza mafuta ane hutano.
Mafuta anodiwa kuti muviri unwe mavitamini A, D, E, uye K uye anobatsira kugadzira mahormone. Kudya kushoma mafuta kunowanzoita kuti ganda riome, kuenda kumwedzi zvisina kurongeka, uye kuwedzera nzara. Chinhu chikuru ndechekusarudza mafuta ane hutano uye kudzora huwandu hwemacalorie aunoda, sezvo aine macalorie akawanda.
Manyuko emafuta ane hutano:
– Avocado, maarumondi/walnuts, chia/flax seeds
- Mafuta emuorivhi, mafuta ecanola
– Hove dzine mafuta akadai sesalmon nemasadhini
Ingowedzera zvipunu 1-2 zvemafuta ane hutano pazuva (semuenzaniso mafuta emuorivhi ekusadya masaradhi kana nzungu shoma).
5. Wedzera faibha kubva mumiriwo nemichero
Fiber inobatsira kugaya chikafu, inoderedza kuvimbiwa, inoderedza cholesterol, uye inokubatsira kuti unzwe wakaguta kwenguva yakareba. Paunenge uchidya, fiber inokosha kudzivirira kushuva kana nzara yakawandisa.
Chinangwa chiri nyore: isa miriwo pakudya kukuru kaviri uye michero 1-2 pazuva. Sarudza michero yakazara senge maapuro, mapeya, mapapaya, maranjisi, kana mabhanana. Kune miriwo, shandura mavara kuti uwane mavitamini nemaminerari akawanda - girini (spinachi), orenji (makarotsi), tsvuku (mhiripiri), tsvuku (eggplant).
6. Iva nechokwadi chekuti kudya kwako zvinovaka muviri hakusi "kunonetsa"
Zvinovaka muviri zvakaita sesimbi, calcium, magnesium, zinc, uye mavhitamini eB-complex zvinowanzo shaikwa panguva yekudya nekuda kwekushomeka kwehuwandu hwezvinhu zvinovaka muviri. Kushomeka kwezvinovaka muviri kunogona kukonzera zviratidzo zvakaita sekuneta kwenguva refu, dzungu, nzara dzakatyoka, uye kuchinja-chinja kwemanzwiro.
Maitiro ekudzivirira:
– Simbi: nyama isina mafuta akawanda, chiropa zvine mwero, sipinachi, bhinzi dzeitsvo. Sanganisa nevhitamini C (michero yecitrus, matomatisi) kuti unyatsopinza.
– Calcium nevhitamini D: mukaka, yogati, hove dzine mapfupa akapfava, tempeh, uye kuratidzwa nezuva remangwanani.
– Magnesium & zinc: nzungu, mbeu, hove, mazai.
Kana uine zvimwe zvirwere (zvakaita sekushaya ropa) kana kuti une pamuviri/unoyamwisa, bvunza nyanzvi yehutano usati watanga kudya.
7. Inwa mvura yakakwana uye teerera ma electrolytes.
Dzimwe nguva kunzwa "nzara" kunenge kuri kushaya mvura mumuviri. Mvura inotsigira metabolism uye mashandiro ekugaya chikafu. Pamusoro pemvura, ma electrolyte akadai se sodium, potassium, uye magnesium akakoshawo, kunyanya kana uchiita ziya rakawanda, uchirovedza muviri nguva dzose, kana kuderedza zvakanyanya kudya kwako makabhohaidhiretsi.
Gwaro riri nyore: inwa mvura nguva dzose mukati mezuva uye tarisa ruvara rweweti yako—yero isina kujeka inowanzova chiratidzo chekuti muviri wako une mvura yakakwana. Wedzera potassium senge mabhanana, mbatatisi, kana madomasi.
8. Ronga nzira yako yekudya kuitira kuti usashaikwe chikafu chinovaka muviri.
Kuvimba nerudzi rumwe kana maviri echikafu che "kudya" kakawanda kunokonzera kusaenzana kwekudya kunovaka muviri. Zviri nani kudya zvakasiyana-siyana uye zvine musoro.
Maitiro anobatsira:
– Kugadzirira chikafu chiri nyore: gadzira mapuroteni (huku/tempeh) nemiriwo kwemazuva maviri kusvika matatu, wobva wachinja menyu kuti usazoneta.
– Sarudza zvekudya zvinovaka muviri: yogati, michero, nzungu, mazai akabikwa zvakaoma, kana chingwa chegorosi rose chine jira rakatetepa repeanut butter.
– Usarega kudya kwemangwanani kana uchinzwa nzara zvakanyanya masikati. Asiwo, kana uchifara usina kudya kwemangwanani, iva nechokwadi chekuti wadya kudya kwemasikati kwakakwana.
9. Dzivisa kudya zvakanyanya uye "kubvisa chepfu" zvisina kujeka.
Kudya kunovimbisa kudzikira uremu nekukurumidza kunowanzo bvisa zvakanyanya mamwe mapoka ezvekudya. Semuenzaniso, kunwa muto chete, kudya michero chete, kana kubvisa mafuta zvachose. Kunze kwekuderedza kudya mapuroteni nemaminerari, kudya kwakanyanya kunowedzerawo njodzi yekuwedzera uremu "yo-yo" (kudzikira uremu uye kudzoka kwahwo).
Kubvisa chepfu mumuviri kunotoitwa nenhengo dzakadai sechiropa neitsvo; chaunongoda kuita chete kuzvitsigira nekudya zvine mwero, fiber yakakwana, mvura yakakwana, uye kurara zvakanaka.
10. Tarisa zviratidzo zvemuviri uye ongorora nguva nenguva.
Kuchengetedza kudya kwakanaka hakusi kungoenderana nehuwandu hwemacalorie chete. Teerera zviratidzo zvemuviri wako: uri kunzwa kuneta zviri nyore here, uri kunzwa musoro nguva nenguva, uri kunetseka kurara, uri kushatirwa, kana kuti uri kudzikira kwemitambo here? Kana zvakadaro, ungangove uri kunzwa kushomeka kwakanyanya kana kuti kudya kwako hakuna kurongeka zvakanaka.
Zviratidzo zvekudya zvine hutano:
- Simba rakagadzikana zvishoma
– Haarwari nyore
- Kugayiwa zvakanaka
- Kudzikira uremu zvishoma nezvishoma uye nguva dzose
- Kurara kwakavandudzwa uye mafungiro akagadzikana
Kana zvichidikanwa, shandisa app yekutevera chikafu kwevhiki imwe kusvika mbiri kuti uone kana kudya kwako mapuroteni, fiber, uye micronutrients kwakakwana.
Muenzaniso wegadziriro yemenyu yezuva nezuva yakaenzana
– Kudya kwekuseni: oats + yogati + zvidimbu zvebhanana + mhodzi dzechia
– Kwekudya kwemasikati: mupunga webrown (chikamu chepakati) + huku yakagochwa/tempeh + miriwo yakakangwa + michero
- Zvekudya zvemasikati: chitsama chemaarumondi kana zai rakabikwa
– Kudya kwemanheru: hove + soup yemuriwo/lettuce + chikamu chidiki chembatatisi/mbatatisi
– Chinwiwa: mvura mukati mezuva, kofi/tii isina shuga yekuravira
Penutup
Kudya kwakanaka hakusi iko kunoderedza uremu nekukurumidza, asi ndiko kwaunogona kuramba uchidya kwenguva refu uchigara uine hutano. Chinhu chikuru ndechekuchengetedza kudya kwako kunovaka muviri: sarudza mapuroteni, sarudza makabhohaidhiretsi akaomarara, idya mafuta ane hutano zvine mwero, idya michero nemiriwo yakawanda, uye gara uine mvura yakakwana. Nenzira iyi, unogona kuderedza uremu usingarasikirwe nesimba, uchirasikirwa netsandanyama, uye uchiramba uchiwana zvinovaka muviri zvinodiwa nemuviri wako.
Kana muchida, ndinogonawo kukubatsirai kugadzira menyu yemazuva manomwe zvichienderana nezvinangwa zvenyu zvemacalorie, zvamunofarira pakudya (semuenzaniso, zvemiriwo), uye mabasa ezuva nezuva.
