Kana pane chinangwa chokuderedza uremu, unofanirwa kuderedza zvido zvako. Kuti urege kudya nzara yakanyanya unofanirwa kubiridzira. Muchikamu chino, tinopa nzira 21 dzekuita izvi.
1. Tanga nemuviri
250 ml mukaka nemiriwo kana chizi kana mukisi soupe pamberi pekudya huru inoshamisa zvishamiso: moto unopisa unozadza mudumbu unopa manzwiro anenge achingoerekana aita satiety.
Kuongorora maitiro evanhu vari mubhokisi, vashandi vezvokudya vakaona kuti ivo vasina hana yehana yaidya 73% yezvimwe soup kupfuura yakakwana kuti vawane satiety, uye havana kumboziva izvi.
3. Enda pamazuva
Izvo zvakaitika kuti pazvokudya zvepabonde, vakadzi vanozviratidza zvishoma, kupfuura kudya, chido. Asi varume, zvisinei, vane mamwe mazuva anozivikanwa pamazuva.
4. Usati wadya chirairo nekuvhenekera
Chiedza chinopenya chinenge chiri shamwari yakatendeka yekudya zvakanyanya.
5. Idya nyama
Mukati yekuedza, masayendisiti eAmerica akawana kuti vanhu, mukudya kweproteiniti yezvokudya vaiva 30%, vakapedzerwa nehuwandu hwe 441 kcal zuva nezuva pane avo vakagamuchira 15% chete yeprotini. Asi ramba uchifunga mupfungwa: kuwedzera kwehuwandu hweprotini muzvokudya huchaenda mumuviri chete kana iwe usina hanya nebasa rinoshingaira mukurovedza muviri.
6. Vhura meso ako
Nokuda kwekufarira, edza kamwechete kamwe kuti uve nefukuro mapofu. Tafura ndiyo yose yaunoronga kudya, zvipfeke nehomwe-kiba uye uzvisunge maziso ako. Chinokosha chekuedza ndechekuti iwe unogutsikana pane zvakaitika kwauri: manzwiro ekuti satiety ikozvino anouya nguva refu asati agadzirisa. Tsanangudzo iri nyore. Munhu haafaniri kuteerera zviratidzo zvemuviri wake, kana vose vashandi vezvokudya kwemasikati vachirayira dessert kana chimwe chinhu chinonakidza chiri kuitika paTV, kana kuti mugari wemhizha akadzidza kuti kudya kwemanheru kunofanira kuoma. Asi kana iwe ukadzidza kuteerera mutumbi wako, uye kunyange kutarisa pane zvakanakisa kushumira, chimiro chako chinogona kugumburwa.
7. Inwa zvinokonzera mavhiri
Tsvakurudzo dzinoverengeka dzinoratidza kuti muviri wemunhu unokonzera kusakosha kwekutsanangurira zvinhu nehutano hwehutachiona hhrelin ghrelin, iyo inokonzera mhuka yekudya. Uye iwe, hongu, idya zvakawanda kupfuura yakarongwa.
8. Tarisa maoko ako
Isa muforogo mubasa "risina kushanda" (kuruboshwe, kana iwe wakarurama) -uye iva nechokwadi chokuti pane zvakakurumidza, sezvinowanzoitika, hazvizoshandi. Ndizvo zvaunoda: hutachiona hwe-leptin satiety hormone inosvika pamwero we "zvinhu zvose, handigonezve" anenge maminitsi makumi maviri mushure mekutanga kwekudya, zvinoreva kuti nenguva iyo iwe uchibuda muhari, pane chimwe chinhu chichaputika.
9. Ida mashizha
Mukati rekutsvakurudza kwesayenzi zvinoratidzirwa: vakadzi, avo vakatanga kudya kweplate ye lettuce (100 kcal), vakadya 12% mazana emakirori pamutambo - kunyange vasina kufunga nezvekudya kana chero zvipi zvidzidzo. Vashandi vezvokudya vanotenda kuti chakavanzika chose chiri muhutano hwakakosha hunosvibira.
10. Tenderera kune bhuruu
Mushure mekutsvakurudza kwakawanda, masayendisiti masayendisiti akawana ruzivo kuti ruvara urwu rwunoita munhu wacho sekunakidza. Siniescattery, napkins uye ndiro, maererano nezvinoonekwa nemuchenjeri weChinese, kumanikidzira munhu kuti aite zvishoma nezvishoma uye achikurumidzira kubata zviratidzo zvehuropi, kuratidza satiety.Asi zvisinei, hapana anokudzivisa kubva kugadzirisa masvingo ekudenga mudenga rekudya nechingwa nechinangwa chegungwa.
11. Chenjerera pizza
Vanyori vanocherechedza vanocherechedza kuti zvokudya zvakagurwa nezvidimbu zvakafanana (zvakadai se pizza kana papa nyamwene) zvine njodzi yakaipa yechiuno. Iyi fomu haina kukubvumira kuti uongorore zvakakwana kuwanda kweporportion - ndicho chinhu chinokosha kune chakavanzika chinoita kuti chikwata cheapuro chigare chinopera zvakanyanya.
12. Wedzera mafuta
Kupisa makhahydroti zvakasimba, muviri wako une nguva yakakwana-mbiri-uye shure kwahwo zvakare inokumbira zvokudya. Kugadzirwa kwemafuta kunogona kutora nguva refu, asi iwe unovatya semoto. Uye zvachose pasina. Kushaya kwemafuta kunokonzera kushandiswa kwemagetsi mumitumbi (uye nokudaro, kuora muviri). Kuti uve uye udyidzwe zvakanakira iwe pachako, inosanganisira mumenyu inobatsira isina unsaturated: mu saladodobavlyay avocado slices, nuts kana mbeu, shandisa shamwari nehove yehove uye hove pane yakanakisisa emuorivhi mafuta.
13. Pei
Chimwe chinhu pakati pezvokudya nekumwa, michero smoothie pachishandiswa kunwa yogurt zvakanaka mumitatu mitatu. Yakazara neprotheni, yakanyengedza nzara; fiber, kupa manzwiro ekuti satiety pasina mamwe makori (thanks nezvibereko); uye calcium (kunyanya kana iwe wakakanganiswa yogurt nebhanana) - chinhu chekupedzisira chinokonzera kuti muviri wapiswa, uye hauna kuchengetwa mafuta.
14. Sarudza chingwa
Kuramba pazviri kwakaoma, uye hazvidiwi. Kungodya chete gorosi risina gorosi, uye zviyo zvakakwana zveupfu hwakakwana - zvinenge zvishanu nehafu zvakapetwa zvakanyanya.
15. Kwete kwete
Vadzidzisi vehotera vacho vanoziva zvakakwana kuti iyo shamwari yepamusoro yemagariro yembusi inotonhora, ndicho chikonzero mhepo yepamhepo inosanganisira chizere chakazara. Nzira yakanakisisa yekusaedza dumbu rako ndeyokuchengeta muviri uchidziya.
16. Dzivisa mapoka evanhu
Paavhareji, munhu anodya nekambani yezvizvi zvitatu zvakafanana, anoparadza 75% zvimwe zvekudya kudarika mumwe angadya oga. Patafura yezita risina zita - kaviri inowanzoitika.
17. Rega mashoko
Masayendisiti eBritain akawana kuti michina inowanzogadziriswa inonyanya kukosha kune chimiro chako kupfuura mafuta-e-low-calorie foods. Chero zvazvingava, vatori vechikamu mukuedza, avo vaifarira chikafu chechikafu, vakanzwa vachidya uye vakagutsikana uye vakadya zvishoma kudarika mukati memaawa 24 anotevera. Vaya vakasarudza shanduro yezvokudya zvekudya, regai zvose zvinotambudza uye pakupedzisira vadye.
18. Kurisa karoti
Masayendisiti anobva kuIreland akatarisa pfungwa yokuti makateti mavara anonyaradza vaduku zvakanyanya kukunda kupfuura iyo yakaiswa pakubika. Ngatitorei: inosangana nemiriwo yakawanda uye michero.
19. Yeuka mhou
Chaizvoizvo, vanodya neuchenjeri zvikuru: vanenge vasingasviki, asi vane gum. Iyi nzira yakakodzeriwo iwe: igovera mapeji ezuva rimwe nerimwe muzvishanu zvokudya (300-350 kcal mumwe nomumwe), zvichienderana nenguva dzenguva dzose (inenge maawa matatu), ipapo shuga yeropa inenge isisina kuchinja zvakanyanya, uye iwe uchava usina kuchengetedzeka kubva kune nzara iyo inokuita kuti urayiwe nenzira yose-kugumburwa.
20. Bata mweya wako
Pie yakabikwa yakagadzirwa nesinoni yakasimba kudarika iyo yakawanda zvikuru devushki, usapopotedzana. Kunhuhwirira kwake kunokonzera kuchengetedzwa kwe insulini, uropi hunoona zviratidzo zvakadaro zvisina kufanira: uyo anobata musha ane nzara. Zvino zvakajeka sei kusangana neshamwari mune imwe kese-confectionery "pamusoro pemukombe wei" -ku ndiko kucheneswa kwehuipi here?
21. Bata hove
Muchiyero chezvigadzirwa zvakanyatsogutsa nzara, yakave yakagadzirwa nachiremba weAustralia Suzanne Holt, hove inotora nzvimbo yechipiri inoremekedzwa - iri pakati pemapatati uye oatmeal. Izvi zvinoreva kuti makirogiramu zana muhupenyu hwehove akazara zvakanyanya pane chidimbu chekuku kana gwayana rinofanirwa ne 100 kcal imwechete. Asi pane zvimwe zvinhu zvinokosha mune hove pane pane mbatata imwe chete.