Chii Chaunofanira Kudya Mukudya Kwemanheru Uchiri Kudya? Mazano ekudya kwemanheru paKudya

Zviri muChinyorwa

Kudya Kwemanheru Kunofanira Kuve Sei Pakudya?
Mazano Madiki eKudya paKudya
Fast Weight Loss Magic Drink

Kudya pakudyaChero bedzi sarudzo dzine hutano dzichiitwa, zvinokanganisa maitiro mazhinji muhupenyu hwako, kubva pakurasikirwa uremu kusvika pakurara zvakanaka usiku.

"Kusadya kudya kwemanheru pakudya inopera simba here?” Mubvunzo ndeimwe yenyaya iyo vanoedza kuderedza uremu vanoshamisika. Maererano nenyanzvi, kurega kudya hakusi ngozi kune hutano chete, asiwo hakukurudzirwi panguva yekuonda.

Ndosaka Iwe unogona kurasikirwa uremu hwakawanda sei usingadyi kudya kwemanheru? Ndinoda kuyeuchidza avo vanobvunza, kuti kurega kudya kunonyanya kukanganisa kuderedza uremu, uye kuti iwe unogona kudya zvakanyanya mushure mekudya kwaunodarika.

Panzvimbo ye chiedza chemanheru pane kudya Kudya uye kudya zvokudya zvakakodzera zvinogona kukurumidza kuderedza uremu hwako.

Mangani macalorie andinofanira kudya pakudya kwemanheru pane chikafu?

Calories: 450-550

Mapuroteni: 25-30 magiramu

Carbs: 50-75 magiramu

Shuga: isingasviki 7 gramu

mafuta: 15-25 magiramu

Mutsamba iyi "chii chinofanira kudyiwa kwekudya kwemanheru pane chikafu?", "chisvusvuro chinofanira kunge chiri pakudya?", "chii chinofanira kudyiwa manheru?" mibvunzo ichapindurwa uye "mazano ekudya kwemanheru" ichawanikwa mu.

Kudya Kwemanheru Kunofanira Kuve Sei Pakudya?

Idya chiedza uye zvishoma

Kana tikaverenga makoriyori kuti udzike uremu, iwe ucharasikirwa uremu kana iwe ukatora zvishoma pane huwandu hwemakoriyumu aunoda kutora zuva nezuva. Zvadaro zvakakosha kuderedza huwandu hwekoriori mangwanani, masikati uye kudya kwemanheru.

Kudya kwemanheru kunofanirwa kuve kwakaderera calorie chikafu pakati pezvimwe zvekudya. Zviri nyore-kupisa macalorie nekuda kwekuita mukati mezuva haana rupo zvakanyanya manheru uye kugaya kunenge kwamira. Ndicho chikonzero iwe uchifanira kudya chiedza uye zvishoma manheru.

Idya muriwo nenyemba

kudya kwemanheru kuderedza uremuIwe unofanirwa kusarudza kudya kunovaka muviri asi kwakaderera-calorie. Nokuda kweizvi, bhinzi dzakasvibirira, nezvimwewo kubva mumiriwo. dzvuku uye girini lentis kubva kune legumes; chickpeas, bhinzi Unogona kudya chikafu chacho. Zvokudya izvi zvine mapuroteni pamwe chete nefiber uye zvine hutano.

zvemuto

Soups, kudya kwemanheru kuderedza uremuIyo zvakare sarudzo yakanakisa. Haina kuoma nekuda kwehuwandu hwemvura uye haina kukwira mumacalorie. Kune huwandu hwakawanda hwemasobho aunogona kugadzirira kubva mumiriwo uye maruva.

kudya saladi

Kudya kwemanheru pane kudyaImwe yenzira ndeyekudya saladhi nekudya kwakaderera-calori. Zvechokwadi, gadzirira pasina mafuta uye muto.

Unogona kungosvina ndimu. Iine zvimwe zvinovaka muviri miriwo yemashizha yakasvibiriraSarudza ini uye gadzirira saladhi yako nekusanganisa miriwo yakasiyana.

Usafunga kuti saladhi haizoiti kuti uwedzere uremu zvakadaro. Ngwarira kuhuwandu. Kuwandisa kwechinhu chero chipi zvacho kwakaipa.

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Wedzera huwandu hweprotein

Kudya pakudyaIva nechimwe chezviwanikwa zveprotein zvakaita sehuku, nyama, hove mukudya kwako. Kunyangwe zano diki kwauri, ita tsika yekunwa girazi remukaka nekudya kwako. Inodzvinyirira chido chako uye inokudzivirira kubva pakurwisa chikafu. Naizvozvowo mukaka Icho chitubu chakanaka cheprotein.

Puroteni inokosha mukudya kune utano. Nekuichengeta yakazara, inononotsa nguva yako yenzara. Kuwedzera huwandu hweprotein yaunotora pakudya kwega kwega kunoita kuti zvive nyore kwauri kuderedza uremu.

idya zviyo zvose

Chingwa chegorosi, icho chakakoshawo kune hutano, quinoa zvizere zviyo zvokudya zvakadai kudya kwemanheru pakudyaKushandisa kunopa zvakanakira zvikuru. Huwandu hwefiber muzviyo zvese hunobatsira kugadzirisa mafuta emuviri. magnesium mupfumi maererano

Deredza makabhohaidhiretsi

Dzivisa chikafu chine macarbohydrates ari nyore sechingwa, pasta, mupunga. Panzvimbo peizvi, iwe unogona kuwedzera mapuroteni uye yakaderera-shuga michero kumenyu yako.

Sarudza makabhohaidhiretsi akaoma semakabhohaidhiretsi. Ivo vane yakaderera calorie uye glycemic index.

pedza michero

Chibereko inzira yakanaka yekuwedzera ruvara uye kunaka kune chikafu chako. Inotakurwa nemavhitamini akawanda uye zvicherwa zvakakosha kune hutano.

Izvo zvakare zvine huwandu hwakanaka hwefiber nemvura, izvo zvinogona kukubatsira kuti ugare wakaguta kwenguva yakareba. Kudya michero manheru pakudya Zvinoita kuti unzwe kureruka.

Idya hove dzine mafuta kakawanda

Salmoni Hove dzine mafuta dzakadai sehove ndezvimwe zvezvokudya zvinovaka muviri zvikuru. Iwo akanakisa sosi ye omega-3 fatty acids. Zvidzidzo zvakaratidza kuti vanhu vanogara vachidya omega-3 fatty acids vari panjodzi yechirwere chemoyo, kushomeka kusinga peri kuzvimba, uye hutano hwepfungwa huri nani.

Kudya pakudya Vavarira kudya kanenge kaviri hove dzine mafuta pasvondo. Salmoni, mackerel uye herring ihove dzine mafuta.

Dzivisa kufinya

Tichifunga kuti mune 120 macalorie mupupuni yemafuta, kuchaya Verenga kuti mangani macalorie anodiwa kuigadzira. Zvakare, kuitora pakudya kwemanheru, uko kugayiwa kunomira, kungave kukokwa kuti uwedzere uremu. Kudya pakudya Iwe unogona kusarudza grilling pane frying.

Dzivisa dessert

Kudya chikafu chine shuga yakawanda kunoita kuti uwedzere kudya zvisina kunaka. Zvechokwadi, handisi kutaura kuti iwe unofanira kubvisa zvachose shuga kubva muupenyu hwako, asi namatira pachiyero. Kunyanya pakudya kwemanheru, apo kugaya kunononoka.

Usadya michero yakaomeswa nenzungu manheru

Kana nzanga yeTurkey iri pamberi peterevhizheni, panofanira kunge paine chikafu chiri muruoko. Kazhinji, isu tinodya core fenzi kana nzungu pamberi peTV. Nuts ve michero yakaomeswaIzvo zvine zvinovaka muviri zvakanaka, zvinovaka muviri, asi zvakanyanya kwazvo mumakoriyori, uye kuzvidya manheru kunowedzera calorie kudya.

Idya kubva mundiro diki

Zvitende kana kwete, saizi yendiro yako inobata kuti unodya zvakadini. Mune imwe ongororo, masayendisiti akawana kuti vanhu vaidya kubva mundiro huru vakadya 56% (142 macalorie) chikafu chakawanda kupfuura vanhu vaidya kubva mundiro diki.

Mukuongorora kwezvidzidzo makumi manomwe nembiri, masayendisiti akawana kuti vanhu vaigara vachidya zvakanyanya paishandiswa zvikamu zvakakura uye ndiro. Pfungwa yekudya kubva mundiro diki ndeyekugonesa uropi hwako kuti wakaguta nekudya kushoma.

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kune green tea

Green teaNdechimwe chezvinwiwa zvine hutano. Iyo yakaderera mumakoriori uye yakawanda mune zvinovaka muviri uye antioxidants. Aya ma antioxidants anobatsira muviri wako kurwisa mahara radicals, ayo akaratidzwa kuwedzera njodzi yechirwere uye kukurumidza kuchembera.

Green tea inewo epigallocatechin gallate (EGCG) uye caffeine. Aya makomisheni anobatsira kupisa mafuta nekumhanyisa metabolism yako. Nokuti kudya mushure mekudya kwemanheru Icho chimwe chezvinwiwa zvinosarudzwa.

Dzivisa zvinwiwa zvine shuga

chete kudya kwemanheru pakudyaKana uchida kuva noutano hwakanaka, dzivisa zvinwiwa zvine shuga. Izvi hazvina kudya kwakakosha uye zvinwiwa zvine shuga yakawedzerwa. Zvidzidzo zvakaratidza kuti zvinwiwa zvine shuga-zvinotapira zvinogona kuwedzera njodzi yerudzi rwechipiri chirwere cheshuga, chirwere chemoyo uye kunyange mamwe magomarara.

idya nokungwarira

Kudya zvine hungwaru chishandiso chine simba chinokubatsira kuti udye zvine hutano nekuita kushoma. Zvinoreva kuteerera zvaunodya, nei uri kudya, uye kuti uri kudya nokukurumidza sei.

Mukuwedzera, zvidzidzo zvakawanda zvinoratidza kuti kudya kunofunga kunogona kubatsira kuderedza uremu. Heano mashoma matipi akareruka anogona kukubatsira kuti udye zvakanyanya kufunga.

– Idya zvishoma nezvishoma.

– Cheka zvakanaka.

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Idya wakagara pasi

Munzanga yanhasi inokurumidza kukurumidza, vanhu vanowanzodya vachienda. Nekudaro, tsvakiridzo yakaratidza kuti kudya pakufamba kunogona kukanganisa kugona kugadzirisa nzara zviratidzo.

Semuyenzaniso, ongororo yevakadzi makumi matanhatu yakaona kuti vanhu vaidya zvakawanda zvekudya uye macalorie akazara pavakadya vachifamba.

famba

Kushaya nguva yekurovedza muviri idambudziko chairo, kunyanya kune vanoshanda pasi rese. Zvisinei, kurovedza muviri nguva dzose kwakakosha pamararamiro ane utano.

Muchokwadi, kune humbowo hwakawanda hunobatanidza kushaikwa kwekurovedza muviri nehutano husina kunaka hwepfungwa uye hwemuviri. kurovedza muviri kudya mushure mekudya kwemanheruKana ukazvisiya zvoga, mese munogona kugaya zvokudya zvenyu uye kugadzirira pasi kuti murare zvakanaka usiku.

Kudya pakudya nokuti usaite zvikanganiso zvinotevera.

- Usasvetuka macarbohydrates. Vanhu vanowanzofunga kuti vanogona kuderedza uremu nekusadya macarbohydrates. Rangarira, kurambidza chimwe chinhu kunoita kuti chiedze uye uchazviwana uchirwisa macarbohydrates pamukana wekutanga.

– Nekutevera kudya kwakaringana nekudya macarbohydrates ane fiber akadai sezviyo, miriwo ine sitachi nebhinzi, unochengeta nzara yako kwenguva refu.

- Chii uye yakawanda sei yaunodya pakudya kwemanheru kwakakosha, pamwe chete nepaunodya. Ndeipi nguva yekudya kwemanheru inofanira kudyiwa pakudya? Nyanzvi dzinokurudzira kupedza kudya kwemanheru maawa matatu asati avata. Kunyangwe izvi zvichisiyana zvichienderana nenguva yako yekurara, ndinokurudzira kuti upedze kudya kwako kwemanheru na3 o'clock munguva pfupi yapfuura. Paunenge uchitora, zvichava nyore kwauri kuti uremerwe uremu.

-Zvaunodya kwemangwanani uye masikati zvinokanganisawo kudya kwako kwemanheru. Nokuda kweizvi, teerera kune izvi zvekudya zvakare. Kusadya kumwe kuchaita kuti udye zvakanyanya pane kumwe kudya. Kunyanya kudya kwemangwanani ndiko kudya kwakakosha kwezuva. Usasvetuka kana kusvetuka.

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Mazano Madiki eKudya paKudya

- Mint inoderedza kudya, saka geza mazino ako nemint mushonga wemazino mushure mekudya. Mukuwedzera, kuravira kwemint kwasara mumuromo mako kunodzivirira chido chako chekudya manheru.

Kunhuhwirira kwevanilla kunotumira zviratidzo kuuropi izvo zvinoderedza kushuva kwezvikafu zvinotapira. Manheru, unogona kushandisa mafuta anonhuhwirira ane vanilla kana kuvheneka kenduru inonhuhwirira kuti upedze chido chako chokoreti, dessert, ice cream. Kunwa vanilla tii zvakare ipfungwa yakanaka.

- Maererano nezvimwe zvidzidzo, chiedza chakajeka chinoita kuti iwe ude kudya zvakanyanya pasina iwe kucherechedza. Kuda mwenje wakapfava uye magirobhu e LED. Kudya zvishoma uye kuderedza uremu hwakawanda kudya kwemanheru pakudyaIwe unogona kuva nekudya kwerudo nemwenje wekenduru.

Fast Weight Loss Magic Drink

Dzimwe nguva unopotsa kudya kwemanheru zvakanyanya. Unonzwa usina kugadzikana uye wakazvimba. Kudya kwemanheruKana iwe ukapotsa chiyero, resipi yekunwa yandichapa pazasi ichashanda.

Nekubatsira kugayaZvichabatsira kuderedza kuputika kwako. Muchokwadi, iwe unogona kunwa ichi chinwiwa mushure mekudya kwega kwega, kwete mushure mekudya kwemanheru. Chinwiwa chinewo uremu hunhu.

Chekutanga, usadya chikafu chisina mvura uye chakasimba pamwe chete. Semuyenzaniso; Inwa muto kana muto 1 awa mushure mekudya. Nekuti digestive system inogaya chikafu mukati meawa imwe. Kana iwe wakambotora chikafu chemvura, unoita kuti zviomerwe nemudumbu mako.

Zvinwiwa zvinogayiwa zviri nyore uye nekukurumidza mudumbu. Dumbu rinoburitsa asidhi yekugaya chikafu chakasimba. Naizvozvo, siyai tsika yekunwa zvinwiwa uye chikafu chakasimba pamwe chete.

Nenzira iyi, iwe ucharasikirwa uremu nyore nyore. Nokudaro, iyi recipe inofanira kudhakwa 1 awa mushure mekudya kwemanheru. Heino nzira yekubatsira nekugaya uye kuderedza uremu magic drink recipe;