Nzira dzekupisa maCalories neDiki Shanduko

Kurasikirwa uremu hakusi kwakaoma uye kunotyisa sezvazvinoratidzika. Hazvidikanwi kutevera chirongwa chekudya kuti uremerwe uremu. Kunyangwe nekuchinja kuri nyore muhupenyu hwako unogona kuderedza uremu pasina kudya.

Zvose zvaunofanirwa kuita izvi ndezvekugadzira mararamiro akakodzera ekurasikirwa kwekureruka. Iwe unogona kupisa mafuta mumuviri wako nekuchinja madyiro ako. Gadzirisa maitiro ako ekudya kuti upe 100 g kana 200 g pazuva kuti udzike uremu zvishoma uye kwete kutevedzera imwe nzira yekudya.

Usamboremerwa uremu nekukurumidza. Yo-yo maitiro Panzvimbo pekurasikirwa ne2 kg mumwedzi miviri, bvisa 10 kg mumwedzi miviri. 

Kana zvidikanwi zvako zvekoriori zvezuva nezuva zvichiverengerwa, unogona kurasikirwa ne270 kg yemafuta pamwedzi nekutora 1 macalorie mashoma pazuva. Neshanduko dzakareruka uye diki, unogona kurasikirwa nyore nyore 270 macalorie.

Heano mamwe matipi akareruka ekuderedza uremu nediki shanduko muhupenyu hwako. Iwe uchashamisika kuona kuti zviri nyore sei kuderedza uremu pasina kutevera imwe chirongwa chekudya.

- Tanga zuva nekudya kwemangwanani. Daily kudya mangwanani Uye kuita kuti ive tsika inokudzivirira kubva pakushandisa macalorie akawanda gare gare muzuva. Usadarike kudya kwemangwanani, ita shuwa kuti wazviita. Iwe uchasangana nesimba raunoda mukati mezuva kubva pakudya kwemangwanani uye hauzonzwa nzara yakanyanya pakudya kwemasikati.

- zai Icho chikafu chine utano uye chinogutsa. Ngwarira kudya mazai kwekudya kwemangwanani. Asi yolk ine macalorie akawanda. Iwe unogona kusarudza mazai machena paunenge uchigadzira omelet.

– Tsiva mukaka wese nesemi-skimmed kana skim milk. Skim mukaka ndiyo kiyi yekurasikirwa uremu.

- Deredza macalorie nekuisa chizi pasangweji yako pane mayonesi. Idya zvokudya zvakaderera-mafuta kuti uwane mashoma macalorie zvachose.

-Usasarudza chikafu chinokurumidza chine akawanda macalorie. Ita tsika yekudya kumba kuti usadya zvisina kudya. Kana uchienda kunodya kunze, iva nesobho panzvimbo yehamburger ine macalorie akawanda.

– Sarudza chikafu chine utano. Tsiva iyo yakakwira-calorie muhupenyu hwako nemichero nemiriwo. Zvibereko nemiriwo zvakaderera zvikuru mumakoriyori uye zvinoita kuti unzwe zviri nani mupfungwa.

– Regedza zvinwiwa zvekudya. Kudya majusi echisikigo panzvimbo pezvinwiwa zvekudya.

- Deredza kudya kwako. Deredza huwandu hwaunodya pakudya kwega kwega. Idya ndiro imwe pane mbiri, kana kuderedza ndiro yako. Rega kudya kana waguta.

Chikonzero chikuru chekuwedzera uremu ndeyekudya pakati pekudya. mweya wako snack yemvura paunochera. Kunwa mvura kunopedza havi yako.

– Gadzirira tudyo tune utano. Iva nezvokudya zvakadai semichero, miriwo uye nzungu zvaunogona kudya kumba uye kubasa. Kana wava nenzara, idye pane machipisi kana chokoreti.

- Kuderedza kudyiwa kwechikafu chakagadzirwa. Shandisa hupfu hwehupfu panzvimbo yehupfu chena. Kuti uderedze uremu, zvinodikanwa kudya zviyo zvekudya nenzira kwayo. Pasta yakazara yegorosi, mupunga webrown, Yakakungurutswa oats iva sarudzo yako.

– Siya masosi akadai semayonesi, ketchup, sad dressing, hot pepper sauce. Vane macalorie akawandisa. Runga zvokudya zvako nezvinorunga panzvimbo pemuto.

- Deredza kunwa kwako doro. Doro rine macalorie akawanda.

- Bata mukana wese wekufamba. Panzvimbo pekutyaira uchienda kubasa, famba, kana kupaka mota yako chinhambwe zvishoma wofamba. Kutofamba uchitaura pafoni. Zvitore iwe pedometer uye chinangwa chekutora 10000 nhanho zuva nezuva. Kune zvakare mapurogiramu anoita izvi.

- Usadya wakamira.

– Idya katatu, asi usazadze dumbu rako. Deredza migove yako.

Kunwa tii kunoshanda zvakanyanya mukupisa macalorie. Inwa kanenge kapu nhatu dzetii pazuva.

– Idya zvine utano kubasa. Chenjera kuti usadye kunze. Gadzirira kudya kwemasikati kumba uende kumba kunoitora. Nokudaro, iwe unogona kudya zvakanaka uye kufamba.

-Kushambira ibasa rakanakisa kupisa macalorie. Iwe unogona kutora chiitiko ichi chinonakidza sechirairo.

- Vanhu vanowanzodya pamberi peTV kana komputa manheru. Kunzwa kusingadzoreki kwenzara kunoitika apo hasha, kutya, kufara, kana kuvhiringidzika kunomuka. Mumamiriro ezvinhu akadaro, gara kure nefiriji. Kuti udzivise nzara, ita zvinhu zvinoita kuti ukanganwe.

-Usave munzvimbo dzine rima, tarisa TV munzvimbo inopenya, kwete murima. Edza kurara 1 awa kare manheru.

-Mazuva uye chiedza zvinobatsira kudzora chishuwo chako chekudya. Saka iva nechokwadi chekupedza maminitsi makumi maviri kunze kwezuva. Famba kana zvichiita.

- Kudya chidimbu cheprotein pakudya kwega kwega. Protein Sezvo ichagadzira manzwiro ekuzara mudumbu, inosvibisa chido chako chekudya kwenguva yakareba. Dzivisa doro, chingwa uye makhahydrates.

– Idya zvokudya zvako zvishoma nezvishoma. Kudya zvishoma nezvishoma kunobvumira uropi kutumira zviratidzo zvekuguta uye kuita kuti udye zvishoma.

- Usave nekuwedzera chikafu mufiriji yako. Chengeta chete zvauchashandisa mukudya. Nekudaro, iwe hausi kuzoshandisa mari, uye iwe unobvisa chikonzero chekudya.

- Teerera kumimhanzi yako yaunofarira kana iwe uchida kudya pakati pekudya. Nzvimbo imwechete yehuropi hwako inokurudzirwa paunoteerera mimhanzi kana paunodya.

- Kana iwe uri mumwe weavo vasingakwanise kusiya chokoreti, unogona kuidya manheru ega ega, chero chiri chidimbu chidiki. Kusarudza zvinovava kwakanakira hutano hwako uye uremu chirongwa.

– Inwa mvura nguva zhinji. Iyo yakakwana yekudzvinyirira kunzwa kwenzara.

– Wana hope dzako. Kusiyana nezvinofungwa nevakawanda, kushaya hope kunowedzera havi yako. Maawa 6-8 pazuva ndiyo nguva yakakodzera yekurara. Nekurara zvakakwana, uchawana simba rawaizowana kubva mukudya nekurara.

Kurima gadheni ndiyo nzira yakanakisa yekupisa macalorie. Kuita basa remugadheni kweawa imwe inokubvumira kupisa mazana mashanu emacalorie.

- Kuita mabasa ndeimwe nzira yekupisa macalorie. Shingaira paunenge uchiita basa repamba.

-Kusvetuka tambo kunonakidza uye kwakanakisa kurovedza muviri. Kusvetuka tambo kweawa imwe kunokubvumira kupisa mazana mashanu nemakumi mapfumbamwe emacalorie.

- Usashandise lifti, tora masitepisi. Tora masitepisi maviri panguva. Saka unopisa mafuta akapetwa kaviri.

- Gara kure nemanzwiro asina kunaka. Bvisa pfungwa yekusarasikirwa nehuremu kubva mupfungwa dzako uye ramba wakadzikama. Kuonda kunopera muuropi. Chekutanga pane zvese, iwe unofanirwa kutenda kuti iwe uchadzikira uremu uye iwe unofanirwa kuzvikurudzira iwe kuita nhamburiko mune izvi.

- Shanda kuti zviroto zvako zviitike. Kubudirira mubasa rako kunokudzivisa kudya.

- Enda kukonsati kana bhaisikopo pane kuti uzvipe mubairo nechikafu pane zvawakaita.

Chii Chaunofanira Kudya Kuti Uderedze Uremu?

Zvaunodya zvakangokosha semadyiro aunoita kuti uderedze uremu. Kune zvimwe zvekudya izvo; Paunodya, zvinoita kuti ugare wakaguta uye haunzwe kuda kudya zvakanyanya.

Izvi zvikafu zvine mapuroteni, zvakapfuma mufiber, zvine mafuta ane hutano, uye hazvizokuite kuti unzwe nzara pakarepo mushure mekudya. “Tichadyei kana tine utera? Kune avo vanobvunza, runyoro runotevera ruchava muenzaniso.

Ndezvipi Zvokudya Zvandinofanira Kudya Kuti Ndideredze Uremu?

Peanut Butter

nzungu butterIine magiramu masere eprotein uye anosvika mana magiramu efiber pakushanda, saka chikafu chinozadza.

Chickpeas

Kupa immune-inosimudzira antioxidants pamwe nefiber uye chirimwa-based protein chickpeas; Chikafu chinogona kufarirwa uchidzikira uremu nekuti chinoita kuti ugare wakaguta.

Pumpkin

Inopa fiber yakawanda kupfuura quinoa uye yakawanda potassium kupfuura bhanana nhanga Icho chikafu chine hutano uye chimwe chezvinhu zvinofanirwa kudyiwa panguva yekuonda.

pizi

mbiya piziIine 8 magiramu eprotein uye yakawanda yakawanda ye satiety nutrients. Inopa huwandu hwaunoda vhitamini C zuva nezuva, pamwe nemaminerari akadai se magnesium, potassium uye iron.

Tuna

TunaIcho chitubu cheprotein uye omega-3. Naizvozvo, zvinobatsira kudzora havi yako nekukuchengeta wakaguta.

Salmoni

Salmoni Iine polyunsaturated mafuta acids, zvicherwa uye omega-3 zvemukati, isarudzo yakanaka yekudya kwemanheru. Vitamin D inowanikwa musalmon inobatsira kuderedza njodzi yezvirwere zvisingaperi uye inosanganawo ne6% yezvinodiwa zuva nezuva zvevhitamini B25.

matapiri

matapiri Icho chinhu chakanakisa che potassium. Kutenda kune fiber yainayo, inobatsira kuti ugare wakaguta. Zvisinei, dzivisa kushandisa mbatatisi dzakakangwa.

Fermented Foods

Sezvakaita yogati, kefir, uye sauerkraut zvokudya zvakaviriswaIine probiotics, gut-inoshamwaridzika mabhakitiriya anosimbisa immune system, anogadzirisa mashandiro ematumbo uye kuderedza kuputika. 

Yakatemerwa nekutsvagisa kuti probiotics inobatsira kuderedza uremu.

Nuts

Nutsakapfuma mumafuta e-monounsaturated, ayo anobatsira pahutano hwemwoyo uye kubatsira kuderedza uremu. Nekudaro, sezvo marudzi ese enzungu aine macalorie akawandisa, zvinodikanwa kuti uteerere kutonga kwechikamu paunenge uchidya.

Berries

mastrawberryMichero yakaita seraspberries, raspberries, uye blackberries ine fiber yakawanda uye ine shuga shoma pane michero yakawanda. Panyaya iyi, isarudzo ine hutano kuderedza uremu.

namafuta

extra virgin mafuta omuorivhi Mafuta emiriwo-akavakirwa semafuta emiriwo anoumba manzwiro ekuguta uye anobatsira kuderedza uremu zvachose.

zai

A high protein breakfast, kunyanya nemazai, inobatsira kuderedza mudumbu mafuta.

Bhinzi nenyemba

Sebhinzi nenyemba muriwo, fiber uye mapuroteni emiriwo, minerals uye B mavitamini. Kazhinji, vanobatsira kuvaka muviri wakaonda.

mukaka

Maererano nekutsvakurudza, zvokudya zvine calcium zvinopa kuderedzwa kwechiuno chechiuno. Mukaka chinwiwa chine calcium yakawanda. Sarudza mukaka wakaderera-mafuta.

Green Leafy Vegetables

Sezvakaita sipinachi, broccoli miriwo yemashizha yakasvibiriraKunyange zvazvo dziine macalories mashoma, izvokudya zvinovaka muviri.

yekotapeya

akapfuma mumafuta ane monounsaturated avokadoKuderera kwechiuno chechiuno kwakaonekwa kune avo vanogara vachidya yucca.

mabhanana

yakapfuma mu potassium uye magnesium bhananaine plant-based prebiotics, iyo inodyisa mabhakitiriya eprobiotic mumatumbo.

madomasi

madomasi, howa, karoti, makomkomere anobatsira hydration yemuviri nekuda kwehuwandu hwemvura. Mvura yakawedzerwa inoenzanisa edema inokonzerwa nemunyu wakawandisa.

Citrus

Iyo potassium mumichero yecitrus inorwisa kuputika, nepo antioxidants inoderedza kuzvimba kunokonzerwa nekuchengetedza mafuta munzvimbo yedumbu.

nehanyanisi

Garlic, nehanyanisiMiriwo yakaita sereki nehanyanisi yakasvibira inopa prebiotic fiber. Iwe unogona kushandisa iyi miriwo ine hutano uye inoonda mumhando dzese dzendiro.

Mbambaira

Yakapfuma mu potassium uye beta-carotene MbambairaIine fibrous structure uye inoderedza kuzvimba.

Herbs uye Spices

Mhando dzakasiyana-siyana dzemishonga uye zvinonhuwira zvaunogona kushandisa kuvira chikafu zvinoderedza kuputika nekudzikamisa mhedzisiro yesodium. Iine mild diuretic effects iyo inobatsira kubvisa yakawandisa mvura kubva mumuviri. Basil, coriander, rosemary, sage, tarragon, mint, thyme, mhiripiri nhema uye paprika mamwe emiti iyi nezvinonhuwira.