Weight Loss Foods - Fast Weight Loss Foods

Zvikafu zvekurasikirwa nehuremu zvichakubatsira iwe kupisa macalorie akawanda uye ichava mubatsiri wako mukuru mukuonda. Paunenge uchidya, zvimwe zvekudya zvinomira sezvikafu zvekuderedza uremu. Unobvunza kuti sei? Mamwe ane macalorie mashoma. Zvimwe zvekudya zvinoitawo kuti tidye zvishoma nekuda kwekuguta kwazvinoita. 

Kudya zvokudya zvishomanana hazvina kukwana kuderedza uremu nenzira ine utano. Tinofanira kudya musanganiswa wezvikafu zvine macro uye micro nutrients mukugovera kwakaringana. Pamusoro pezvo, fiber uye mapuroteni zvinhu zviviri zvakakosha zvinofanirwa kunge zviripo mukudya panguva yekuonda. Nekuti vese vanomira. Zvinoenderana neaya maficha, unogona kutarisa pane rondedzero yezvikafu zvinopera simba pazasi.

Weight Loss Foods

zai

• Zai chikafu chinofanirwa kunge chiri pamusoro peiyo rondedzero yehuremu hwekudya.
• Inobatsira kuderedza uremu nekuda kwehuwandu hweprotein.
• Iinewo mafuta ane utano.
• Nezvimiro izvi, inoichengeta yakazara kwenguva yakareba. 
• Ichowo chikafu chakaderera chekoriori. Koriori yezai inosiyana pakati pe70-80 makorikori, zvichienderana nekukura kwayo.
• Chinonyanya kukosha pane zvose zai Chikafu chinovaka muviri. Zvinenge zvese zvinovaka muviri zvinowanikwa muyolk yezai.

miriwo yemashizha yakasvibirira

• Kabheji, sipinachi, turnip, chitubu hanyanisi. Muriwo mashizha akasvibira akaita selettuce chikafu chinoderedza huremu. 
• Iyi miriwo ine zvinhu zvakati kuti zvinobatsira kuderedza uremu. Izvo zvakaderera mumakoriyori uye makhahydrates uye ane huwandu hwakawanda hwefiber.
• miriwo yemashizha yakasvibiriraInopa mashoma macalories nekuda kweiyo yakaderera simba density. 
• Inovaka muviri nekuti ine zvakasiyana siyana zvevhitamini, zvicherwa uye antioxidants. Vanobatsira kupisa mafuta.

Salmoni

• Salmoni Hove dzine mafuta dzakaita sehove dzine hutano hwakanyanya. Zvinokubatsira kuti unzwe wakaguta kwenguva yakareba.
• Salmon ine mapuroteni emhando yepamusoro pamwe nemafuta ane hutano. Rinewo marudzi ese ezvinovaka muviri. 
• Kazhinji, hove nehove dzine huwandu hwakawanda hweiodine. Ichi chikafu chinodiwa kuti thyroid ishande uye yakakosha pakuchengetedza metabolism ine hutano. Kana thyroid isingakwanisi kuita basa rayo, tinosangana nematambudziko akawanda ehutano, kunyanya matambudziko ekurema.
• Salmon inoshandawo mukuderedza kuzvimba mumuviri kunokonzera uremu. Nekuti inopa omega 3 fatty acids inoderedza kuzvimba.
• Mackerel, trout, sardines, herring uye mamwe marudzi ehove dzine mafuta zvakare marudzi ehove anoita sezvokudya zvinoderedza uremu.

cruciferous muriwo

• Pakati pemuriwo wecruciferous broccoli, koliflower, makabheji uye mabrussels anomera. Kufanana nemimwe miriwo, ine fiber yakawanda. Iine zvibatiso. Uyezve, miriwo yakadaro ine huwandu hwakanaka hweprotein.
• Nezvimiro izvi, vanotora nzvimbo yavo pakati pezvikafu zvekurasikirwa.
• Kunyange zvazvo dzisina kukwirira kweprotein sezvokudya zvemhuka kana nyemba, dzine chikamu chepamusoro cheprotein kupfuura miriwo yakawanda.
• Miriwo inovaka muviri zvakanyanya, ine cruciferous zvakare ine hutano hunobatsira, sekudzivirira cancer.

Mbeu yemombe uye yehuku yakaonda

• Mhuka dzakagadzirwa sesoseji, soseji, salami nebhekoni hadzina hutano. Izvo zvakare hazvibatsiri pakurasikirwa nekurema.
• Asi nyama tsvuku isina kugadziriswa ine moyo-hutano hwakanaka. 
• Nyama tsvuku zvakare chikafu cheushamwari chekuonda nekuti ine mapuroteni akawanda.
• Protein ndiyo inonyanya kukosha yehuremu. Chikafu chakakwira muprotein chinokubvumira kupisa macalorie akawanda mukati mezuva rese.
• Nechikonzero ichi, isu tinogona kusanganisira yakaonda nyama yemombe uye huku pakati pezvikafu zvekurasikirwa.

Mbatata yakabikwa

• Mbatatisi chena ndicho chikafu chekupedzisira chatinogona kufunga nezvacho pakati pezvikafu zvekurasikirwa. Asi sezvo pane chinhu chakadai sekudya kwembatatisi, chikafu ichi chinofanira kunge chine zvinhu zvinobatsira kuderedza uremu.
• Chokwadi, mbatatisi chikafu chine utano uye chinopedza simba kana chabikwa nenzira dzakaita sekubika. Rine marudzi ose ezvokudya zvinodiwa nomuviri, kunyange zviri zviduku.
• Mbatatisi yakabikwa inoramba yakaguta kwenguva yakareba uye inoita kuti udye zvishoma.
• Mushure mekubika mbatatisi, regai itonhorere kwechinguva. Ichagadzira huwandu hukuru hwekushingirira starch mushure meimwe nguva. resistant starchIcho chinhu chine fiber-senge ine mabhenefiti akadai sekuonda.
• Sweet mbatatisi, turnips, nemimwe midzi midzi inewo mhedzisiro yakafanana nembatatisi chena mune izvi.

Tuna

• Tuna chimwe chikafu chine macalorie mashoma uye mapuroteni akawanda. Ihove iri pachena, saka haina mafuta akawanda.
• Tuna chikafu chakakurumbira pakati pevanovaka muviri uye nyanzvi dzekusimba. Nokuti kuchengeta puroteni yakakwirira kunoderedza huwandu hwemakoriyumu nemafuta.

muriwo

• sebhinzi, pizi, nyemba muriwo Icho chiri pakati pezvokudya zvinoderedza uremu.
• Zvikafu izvi zvine mapuroteni nefiber, zviviri zvinovaka muviri zvinopa satiety. Pamusoro pezvo, vanotsigira uremu nekuti vane starch inopikisa.

soups

• Kudya chikafu chine simba shoma density inokubvumira kutora macalorie mashoma. Zvikafu zvakawanda zvakaderera-simba-dense chikafu chine mvura yakawanda, semiriwo nemichero.
• Paunonwa muto, unowana mvura. 
• Zvimwe zvidzidzo zvakaona kuti kunwa muto panzvimbo yezvokudya zvakasimba kunobatsira kuti ugare wakaguta uye zvinotungamirira kumakoriyumu mashoma.

yekotapeya

• yekotapeyaKunyange zvazvo yakakwirira mumakoriyori, inowanikwa muzvokudya zvinoderedza uremu. Nokuti mamwe maitiro ayo anobatsira kuderedza uremu.
• Kunyange zvazvo michero yakawanda ine makabhohaidhiretsi akawanda, makotapeya ane mafuta ane utano.
• kunyanya monounsaturated mafuta oleic acidIine huwandu hukuru. 
• Kunyangwe iine mafuta mazhinji, haina kukora sezvatinofunga nekuti ine mvura yakawanda. 
• Iinewo zvakawanda zvakakosha zvekudya, kusanganisira fiber uye potassium.

Apple cider vhiniga

• Apple cider vhiniga kunoita kuti uderedze uremu. Zvidzidzo zvakawanda zvakaratidza izvi.
• Kutora apple cider vhiniga nechikafu chakakwira mumacarbohydrates kunopa kuguta.
• Maererano nekuongorora kwevanhu vakafuta, kunwa 12 kana 15 mL yeapuro cider vhiniga zuva nezuva kwemavhiki gumi nemaviri kwakaguma nekurasikirwa kwe 30-2.6 kg.

Hazelnut

• Kunyangwe huwandu hwemafuta hwakanyanya hazelnutIcho chiri pakati pezvokudya zvinoderedza uremu. Nekuti ine huwandu hwakaenzana hweprotein, fiber uye mafuta ane hutano.
• Zvidzidzo zvakaratidza kuti kudya nzungu kunovandudza hutano hwemetabolism uye kunyangwe kunobatsira kurasikirwa nehuremu.
• Pfungwa inofanira kufungwa nezvayo paunenge uchidya hazelnuts haisi yekunyanyisa. Iyo yakanyanya kuwanda macalorie.

zviyo zvose

• Zviyo zvinowanzova zvikafu zvekutanga kubviswa kubva pane zvinovaka muviri muhurongwa hwekurasikirwa uremu. Asi kune mamwe marudzi ane hutano uye anobatsira kuderedza uremu. 
• Mbeu dzese dzinopa zvivakwa izvi dzakapfuma mufiber uye dzinopawo protein yakanaka.
• semuenzaniso oat, mupunga mutsvuku ve quinoa Icho chikafu chinoderedza uremu. 
• Oats ine beta-glucan, soluble fiber, inopa satiety uye inovandudza metabolic hutano.
• Mupunga, webrown uye chena, une huwandu hwakakosha hwestarch isingaite, kunyanya kana ichibvumidzwa kutonhora mushure mekubikwa.
• Kana iwe uri pakudya kwakaderera-carb, unofanirwa kudzivirira zviyo nekuti zvine macarbohydrates akawanda.

beaver

• mhiripiriInobatsira pakuderedza uremu. Iine chinhu chinonzi capsaicin, chinobatsira kupisa mafuta nekuderedza kudya. 
• Ichi chinhu chinotengeswa mufomu rekuwedzera. Icho chinhu chakajairika chinowanikwa mune dzakawanda zvekutengesa uremu zvinowedzera.

Zvibereko

• Zvibereko, izvo zvine zvinhu zvose zvekurasikirwa kwezvokudya, zvinoita kuti zvive nyore kuderedza uremu. 
• Kunyange zvazvo iine shuga, ine simba shoma muhuwandu hwemagetsi. 

• Mukuwedzera, iyo fiber iri mukati mayo inobatsira kudzivirira shuga kubva pakupararira nokukurumidza muropa.

bhuratifuru

• Pakati pemichero inoderedza uremu, chibereko chinofanira kusimbiswa mazambiringa. Nokuti migumisiro yaro pakuderedza uremu yakadzidzwa zvakananga. 
• Muchidzidzo chevanhu 91 vakafuta, avo vakadya hafu yegrapefruit itsva vasati vadya vakarasikirwa ne12kg yehuremu munguva ye1.6-vhiki.
• bhuratifuru Izvo zvakare zvakakonzera kuderedzwa kwe insulin kuramba.
• Saka, idya hafu yegrapefruit hafu yeawa usati wadya kuti unzwe wakaguta uye kuderedza macalorie ako ekutora zuva nezuva.

chia mbeu

• chia mbeu Iine magiramu gumi nemaviri emakhahydrates pa30 gramu; iyi imari yakanaka kwazvo. Zvisinei, 12 magiramu ehuwandu uhu ndeye fiber. Ndosaka mbeu dzechia dziri imwe yeakanakisa masosi efiber.
• Nekuda kwehuwandu hwayo hwefiber, mhodzi dzechia dzinogona kutora kusvika 11-12 nguva inorema huremu hwayo mumvura. Inoshanduka kuita senge gel uye inowedzera mudumbu.
• Zvimwe zvidzidzo zvakaratidza kuti mbeu dzechia dzinobatsira kuderedza kudya.

yogurt yakazara-mafuta

• Yogurt inogona kuvandudza bowel basa probiotic mabhakitiriya Rine.
• Hutano hwemudumbu hunogona kubatsira kurwisa leptin kuramba uye kuzvimba, ndicho chikonzero chikuru chekufutisa.
• Shandisa zvaunofarira kune yakazara-fat yoghurt. Imhaka yekuti zvidzidzo zvinoratidza kuti yakazara-mafuta, kwete yakaderera-mafuta, yogati inodzikisa njodzi yekufutisa uye mhando 2 chirwere cheshuga nekufamba kwenguva.

Zvinhu Zvekuita Kuti Uremeke Hutano Hutano

Kuwedzera uremu kwagara kuri dambudziko, kunyanya kuvakadzi. Vanorota vachiratidzika kuonda panguva dzakakosha dzakadai semichato nemazororo, kana kuti vanoda kuderedza uremu nekuda kwezvinetso zveutano.

Kunyange zvazvo kuderedza uremu hakusi chinhu chiri nyore nguva dzose mumamiriro ese ezvinhu, chinhu chinokosha apa ndechokuti nzira yekuderedza uremu ine utano. Takataura pamusoro pekuti ndezvipi zvekudya zvehuremu zviri pamusoro. Zvino ngatitaurei nezvemanomano ehutano hwekurasikirwa.

Hatigoni kuderedza uremu nokungodya zvokudya zvinonetesa, tingagona here? Panewo zvinhu zvokuita kuti udzike uremu nenzira ine utano. Saka manje? 

Tevera kudya kwakakwana

• Iwe unogona kuderedza uremu nekukurumidza, zvakachengeteka uye zvine hutano nechirongwa chekudya umo macro uye micro nutrients inopedzwa nenzira yakaenzana. 
• Ramba kure nekudya kwekuvhunduka kuitira kuti usadzose makirogiramu matatu awakarasa semakirogiramu mashanu. 
• Batanidza chirongwa chekudya kwakadzikama nechirongwa chenguva dzose chekurovedza muviri. Iwe unogona kuderedza uremu nekukurumidza uye hutano.

Dzivisa zvokudya zvakagayiwa

• Package yakagadzirira-yakagadzirwa zvigadzirwa zvekudya, kunyangwe zvinoshanda, hazvina kukodzera kureba uremu. 
• Iwe haunzwi wakaguta mushure mekudya zvigadzirwa zvekudya. 
• Pane kudaro, cheese, iyo ine hutano uye yakasikwa, yoghurt, mastrawberry Idya zvokudya zvine macalorie mashoma, zvakadai sezvokudya zvinoderedza uremu.

Cheka shuga uye starch

• Shuga uye zvokudya zvine starchy hazvifaniri kuiswa muchirongwa chekudya. Saka iwe unogona kuderedza uremu nekukurumidza uye nyore. 
• Zvokudya zvinotapira uye starches zvinokurudzira secretion ye insulin, iyo huru mafuta ekuchengetedza mahormone mumuviri wedu. Izvi zvinokonzera uremu pane kuderedza uremu. 
• Kana insulin inodzikira muropa, mafuta ari mumuviri wedu anopiswa zviri nyore kubva muchitoro chemafuta uye anopiswa nekukurumidza.

usanonoka kurara

• Kusiyana nezvinofungwa nevakawanda, kushaya hope hakuiti kuti udzikire uremu, kunoita kuti uwedzere uremu.. Chimwe chezvinhu zvokuita kuti udzike uremu kurara mukati memiganhu yakajairika. 
• Pasi pemaawa mashanu kana matanhatu ekurara kunokonzera kuchinja kwehomoni, saka hauzoregi uremu munyaya iyi. 
• Kuneta kunokonzerawo kuda kudya.

Tora kufamba manheru

• Sarudze kufamba manheru semaekisesaizi. 
• Nokudaro, iyo metabolism, iyo inononoka manheru, inokurumidza. 
• Iwewo ucharara zviri nani usiku.

fambira mberi

• Gadzira nzvimbo yako nebasa rako remazuva ese. Pane nzira dzakawanda dzekuita izvi. 
• Unogona kuburuka bhazi imwe kumira mberi uye kufamba kuenda kwauri kuenda, unogona kushanda mubindu kana kuchenesa kumba Iwe unogona kupisa mamwe macalories.

Ita maekisesaizi akasiyana

• Kuedza mhando dzakasiyana dzemaekisesaizi ndeimwe yenzira dzinoshanda dzekuderedza uremu nekukurumidza uye zvine hutano. 
• Kana iwe usingade kushanda mujimu, ungangoda kufunga nezveimwe sarudzo, senge timu yekusimba kana kirasi yekutamba. 
• Kunze kweizvozvo, iwe unogona zvakare kuita zvimwe zviitiko zvekunze sekuchovha bhasikoro, kukwira makomo, izvo zvinogona kubatsira muviri kushanda zvirinani. 
• Kuita maekisesaizi kunobatsira kuchengetedza tsandanyama pamwe chete nekuderedza uremu.

Usasimbisa muviri zvakanyanya

• Chimwe chezvinhu zvinofanirwa kuitwa kuderedza uremu hachisi kurovedza muviri zvakanyanya. 
• Hazvina kunaka kufunga kuti kuita maekisesaizi akawanda kuchaita kuti uremerwe nekukurumidza. 
• Kuita maekisesaizi kwakakosha pakuderedza uremu, asi nyanzvi dzinoti zvakawandisa zvinogona kudzosera kumashure. 
• Chirongwa chekudya chinofanira kunge chine 80% chikafu uye 20% kurovedza muviri.

Idya michero nemiriwo ine mvura yakawanda

• Kana iwe ukadya chikafu chakapfuma mumvura, iwe uchadya mashoma macalorie. Ichave inobatsira mukuderedza uremu. Zvichaderedzawo nzara nenyota.
• Sekutsvagisa, zucchini, cucumber uye tomato zvokudya zvine mvura yakawandayakaratidza kuderedza calorie kudya.

Usadya saladi nguva dzose

• Kusiyana nekutenda kwakakurumbira, saladi inogona kunge isiri sarudzo yakanaka kwauri. 
• Salads Haikwanise kubatsira kudzvanya mahomoni enzara nekuti haina macarbohydrates akakwana.  
• Panzvimbo yesaladhi, unogona kusarudza sopu ine utano kana lentiro mumashizha, chickpeas, bhinzi inogona kuwedzerwa.

Dzivisa high-calorie nuts

• Kungoti chikafu chine hutano hazvireve kuti uchachidya zvakanyanya. 
• Kudya chingwa chehupfu panzvimbo pechingwa chichena, kushandisa mafuta emhuka panzvimbo pemafuta emiriwo, uye kudya nzungu panzvimbo pemachipisi isarudzo dzine utano. 
• Asi havasati vari vakaderera-calori kutsiva. Naizvozvo, zvinodikanwa kuita chikamu chekutonga nemazvo.

usakurumidza kudya

• Ichokwadi kuti inofanira kudyiwa mangwanani-ngwanani kuderedza uremu. Nekudaro, iwe unofanirwa kuseta nguva yako yekudya kwemanheru zvinoenderana nenguva yako yekurara.
• Semuyenzaniso; Hazvina kukodzera kuti munhu aende kunorara na11 usiku kuti adye kudya kwemanheru na6 mangwanani. Muviri unoda mafuta zvakare. 
• Nokuda kwechikonzero ichi, kudya kwemanheru kunogona kudzivisa kudya kwekoriori-dense inogona kudyiwa na11 usiku.

usava wega

• Ongororo dzinoratidza kuti vanhu vanotsigirwa nehama kana shamwari vari nyore kuderedza uremu. 
• Tsvaka mumwe munhu wokuzviriritira. Iwe unogona zvakare kuve nhengo yemaforamu epamhepo uye kuderedza uremu nemapoka ekudya.

Usarega kudya

• Iyo metabolism inoda kudyiswa maawa 4-5 ega ega kuchengetedza kushanda kwayo. 
• Naizvozvo, idya kudya kwega kwega, kunyangwe kuri kushoma pane kurega kudya.

Ita chati yezvokudya zvezuva nezuva

• Imwe ongororo yakawana kuti avo vaichengeta chati yezuva nezuva vakarasikirwa nekaviri. 
• Maererano nevatsvakurudzi, kunyora pasi zvokudya zvakadyiwa zvakawedzera mutoro uye vatori vechikamu saka vakacheka macalorie. 
• Nyora pasi zvaunodya uye makoriyori nekuzvigadzirira wega chati chemazuva ese chikafu.

Zvemvura

• carbonated drinks, majisi akagadzirira anowedzera kudya kwekoriori yezuva nezuva. 
• Mvura inobatsira kudzora chido. 
• Izvo zvakatemwa kuti avo vakanwa magirazi maviri emvura vasina kudya vakatora 2 makorikori mashoma.

kune green tea

• Nyanzvi dzinoti makatechini ari mugirini tii inomhanyisa metabolism anodaro.
• Kunwa green tea zuva nezuva kunobatsira hutano pamwe nekubatsira kuderedza uremu. Nokuti inobatsira kudzivirira uye kurapa zvirwere zvakawanda.

idya kumba

• Zvokudya zvaunodya kunze zvinowedzera caloric kupfuura izvo zvinogadzirwa kumba. 
• Paunodya kunze, idya hafu uye rongedza imwe hafu.

Deredza huwandu hwemafuta

• Kudya kwakanaka kunoda mafuta mashoma. Mafomu chaiwo emafuta anofanirwa kusarudzwa. 
• Kuderedza mafuta hazvirevi kurega zvokudya zvaunofarira. Iwe unogona kubika mabikirwo ako aunofarira nekutsvaga nzira nyowani.

Tarisa mazano anotevera ekuderedza kudya kwemafuta nemafuta:

• Runga zvokudya zvako nezvinonhuhwira paunenge uchida kushandisa sosi. Misosi ine macalorie akawanda pamwe nemafuta akawanda. 
• Panzvimbo pekushandisa majarini, sarudza bota.
• Edza yako saladhi mafuta-isina chete lemon dish. 
• Shandisa yogati paunenge uchida kushandisa muto kana mayonnaise, ketchup.
• Deredza huwandu hwemafuta akazara. Nokuda kweizvi, sarudza bhotela panzvimbo yemafuta emiriwo kana margarine.
• Tsiva mukaka wako wakanyungudutswa nesemi-skimmed kana skim mukaka.
• Paunenge uchitenga nyama tsvuku, sarudza dzakaonda. Kunyangwe iine mafuta, cheka zvikamu zvine mafuta mushure mekubika. Chenesa ganda rehuku usati wabika kana mushure mekubika.
• Bika chikafu chauchagocha muchoto. Gadzira nyama, huku, ndiro dzehove patireyi yekubikira kana kugocha.
• Shandisa non-stick skillet kuti usashandise mamwe mafuta paunenge uchibika.
• Kana uchida kushandisa mazai, shandisa mazai maviri machena pane rimwe chete.

enda kune dietitian

• Kana uri kuronga kuderedza uremu uye uchida kuti mumwe munhu azvidzore panguva iyi, unogona kuenda kun’anga.
• Iwe unozogona kuderedza uremu zviri nyore sezvo ichikutungamirira mukudya uye kugadzira nzira yekudzora pauri.

Iva netarisiro dzechokwadi

• Tarisiro dzako ngadzive dzechokwadi. “Ndinoda kuderedza 10 kilos mumwedziKana ukamisa chinangwa senge ” uye ukazvimanikidza kuti udzike uremu nekukurumidza, zvirongwa zvako zvekudya zvine hutano zvinokundikana.
• Vatsvakurudzi vakaona kuti vanhu vakafutisa vanotarisira kuderedza uremu hwakawanda vanogona kusiya chirongwa chekudya chine hutano mukati memwedzi ye6-12. 
• Kuisa chinangwa chechokwadi uye chinogoneka kuchakubatsira kufamba munzira yako uine chivimbo uye nhanho dzakasimba pasina kuora mwoyo.

gara uchikurudzirwa

• Nyora zvikonzero zvako zvekurangarira kuti sei uchiedza kudya chikafu chine hutano uye kuderedza uremu, uye utumire kwaunogona kuzviona nguva dzese. 
• Tarisa izvi paunenge uchida kukurudzirwa.

Chengetedza chikafu chisina kunaka kunze kwemba

• Kana iwe wakakomberedzwa nejunk food, zvichava zvakaoma kwauri kuti uremerwe uremu. 
• Usave nekudya zvakadaro kumba izvo zvinogona kukanganisa kudya kwako uye kune hutano zvinangwa zvekudya.

"Usati "zvese kana hapana"

• Chipingamupinyi chikuru chekuwana chikafu chine hutano uye mararamiro ekufunga kwakasviba uye kuchena. Kana iwe ukadya zvakanyanya pakudya kwemangwanani uye uchitsauka kubva pazvinangwa zvako, usarambe uchidya zvisina kunaka kwezuva rose, uchifunga kuti wapotsa pfungwa yacho zvakadaro. 
• Iwe unofanirwa kuti "Kwese kunobva kurasikirwa, ipurofiti" uye edza kuchengetedza zuva rose.

Takura zvokudya zvinovaka muviri

• Paunenge usiri pamba kwenguva yakareba, zvinova zvakaoma kuomerera pakudya kwako. 
• Kana uchinge wanzwa nzara pakufamba, chengetedza chikafu chinotakurika uye chine hutano senge maarumondi nemahazelnuts kuti udye uye uchengetedze havi yako.

Usarega kufamba kuchikukanganisa

Kunyangwe uri kufambira bhizinesi kana mafaro, kuve kunze kwenzvimbo yekugara kunoita kuti zviome kutevedzera mararamiro ane hutano. Nokuda kweizvi;

• Tsvagurudza maresitorendi nemasupamaketi pachine nguva.
• Zvokudya zvine utano zvisingakanganisi nyorei ngazvive newe.

Tanga zuva rako nepamusoro peprotein breakfast

• Kana kudya kwako kwekutanga kwakanyatsogadzikana uye kune mapuroteni akakwana, iwe unowanzoita kuti mazinga eshuga eropa arambe akagadzikana uye usadya zvakanyanya kwezuva rose.
• Mune kumwe kuongorora, vakadzi vakafuta vakadya zvishoma 30 magiramu eprotein kwemangwanani vakadya macalorie mashoma pakudya kwemasikati pane avo vakadya zvishoma-protein breakfast.
• Usadarike kudya kwemangwanani kuti uchengetedze nguva.

Ziva kuti zvinotora nguva kuti uchinje maitiro ako

• Usaore mwoyo kana zvichitora nguva yakareba kupfuura yaitarisirwa kujairana nemararamiro ako matsva, ane hutano. 
• Vatsvakurudzi vakaona kuti zvinotora avhareji yemazuva 66 kuita maitiro matsva tsika. Pakupedzisira, kudya kunovaka muviri uye kurovedza muviri nguva dzose kunozongoitika.

Hazvisi nyore kusiya tsika uye kudya kudya kunovaka muviri uye kuderedza uremu. Pamwe chete nekudya zvokudya zvinoderedza uremu, teerera kune zvinofanira kuitwa kuderedza uremu nenzira ine utano. Kana uri kuedza kuderedza uremu, ita kuti mararamiro ashanduke pamusoro petsika.

Kwakabva: 1, 2