Munhu anotevera kudya kwake, zvinokosha kunyatsotarisisa nyaya yezvokudya zvekudya, nokuti vanogona, maitiro ekuita kuti kuve nekurema, nekuwedzera mamwe mapaundi. Kunyanya kudya kunovaka kwakakosha zvikuru, nokuti ndivo vanogutsa kunzwa kwe nzara mune zvenguva pakati pezvokudya.
Chii chandingadya nechingwa chine kudya kwakakodzera?
Kusiyana kwezvokudya zvekudya zvinokonzerwa nekudya kwakakodzera zvakasiyana chaizvo. Kuchengetedza zvakakosha uye kurasikirwa mapaundi akawandisa hazvina kukwana kungosarudza pasi-calorie kudya. Zvakakosha kuomerera kune mamwe mitemo yekudya kudya. Hafu yeawa imwe isati yatora, iwe unofanirwa kunwa girazi remvura, mari yose yezuva nezuva haifaniri kuva pasi pe 1.5 litres. Nharaunda iri pakati pekudya zvinodhaka inofanira kuva yeawa. Nezvokudya zvinovaka muviri, kudya kwega kwega kwega kunofanira kudarika 100-150 kcal.
Manheru manyowa ane chikafu chakakodzera anofanira kuva nehuwandu huwandu hwemakori. Kana iri mukaka wakaoma-mukaka - kefir, yakabikwa mukaka wakabikwa kana yogurt - zvakakosha kusarudza chigadzirwa nemafuta mashoma. Mumwaka inopisa zviri nani kuderedza kushandiswa kwemiti yakakuta-mukaka. Zvibereko zvakakangwa, marimu nemichero inokonzerwa zvinogona kushandiswa sechingwa kunyange manheru, asi huwandu hwavo hahufaniri kudarika 10 gm, uye chikamu chepistachios chinogona kuwedzera kusvika pamagiramu makumi matatu. Nokuda kwezvakagadzirwa ne melatonin - hormone yekurara, zvinobatsira kudya oatmeal manheru. Manheru iwe unogona kudya bhanana, iyo kwenguva yakareba inogutsa manzwiro e nzara uye haisi kukonzera kuwedzera mukuvhara kwejusi yekudya. Uyewo manheru iwe unogona kuwana magiramu 100 e-low-fat cottage cheese.
Mienzaniso yezvokudya zvekudya zvinonaka pakudya kwakakodzera
- Mune imwe nguva pfupi unogona kugadzirira chishuwo chakanaka - yemiriwo, michero kana berry smoothies .
- Chinhu chinoshamisa chekudya ndiro saladhi, zvingasarudzwa zvekugadzirira zvisingagumi, asi chinhu chikuru hachisi kushandisa mayonnaise uye mamwe mazinga e-high-calorie. Unogona kuzadza saladhi musati wadya nemonamu, soy sauce kana maorivhi.
- Iwe unogonawo kuvehwa nyama yakakangwa yakabikwa, hove kana kubika sandwiches kubva pachingwa chezviyo zvakakwana, uye kuwedzera mafuta ezvishoma.
- Sezvokudya zvinobatsira, unogonawo kushandisa muesli mu briquettes, mazai echando, michero, maapulo matsva uye cottage cheese. Nezvigadzirwa izvi unogona kubika nhamba huru yezvinhu zvinonakidza, zvinonaka, zvine utano uye zvakaderera-calori ndiro.