Nzira yekuita zvishoma ndeyekuti: kuti uve wakanaka, haufaniri kudya uye kufambisa zvakawanda. Nyanzvi dzekliniki dzinoita tsvakurudzo mumunda wemararamiro ane hutano, hazvina kuita chero chinhu chinofadza. Asi sarudzo yavo yakagadzirisa mitemo yose inozivikanwa, ichivashandura kubva mundima yenyanzvi kuenda kune imwe nzira inoshanda. Icho chikuru chakasarudzwa - kwete kunyanya uye nenzara. Zvokudya zvinofanira kuva zvakanyanyisa. Kune dzimwe humwe hunyengeri, izvo zvakakodzera kubhadhara kune avo vanoda kukurumidza kupera simba. Heano mamwe mazano makuru kubva kuMayo.
Count calories
Iwe unofanirwa kuverenga yako zuva rega calorie intake iwe pachako. Zvose zvinorayirwa zveongororo dzeAmerica ndezotevera: mukadzi anotungamira mararamiro anoshanda zvishoma anokwanisa kuwana 1800-2000 makoriori pazuva. Zvisinei, kana uri kuedza kurasikirwa nemapirundi akawedzerwa, unofanirwa kuzvideredza. Kudzidzira kunoratidza kuti kuderedza mararamiki ezvinyorwa zvemazuva ose kusvika ku 1200 kcal kunoita kuti zvive nyore kugadzirisa uremu zvakanaka, nekukurumidza, zvinobudirira uye pasina kukuvadza kuhutano paunenge uchidzidzira tsika yehutano hwakanaka.
Iwe unogona kuita zvakanyatsonyoreka kuverenga kwesimba. Hazvisi nyore kunzwisisa. Ita hurefu hwako uye uremu (mu cm nemakirini), zera, zvepabonde, kuratidzira chinangwa (kurasikirwa nehuremu kana kuramba uchikodzera) uye uone kuti ingani kilocalories zuva rimwechete Mayo Clinic vanafa vanofunga kuti vakakodzera iwe, uye unogona kuwana munhu, nokuti iwe pachake piramidi yemhuka yekubatana. Kubva pazviri zvinova pachena kuti zvipi nezvikwereti uye zvakadini iwe unogona kutenga zuva. Kuverenga kwakawanda kwekukosha kwesimba kwezvokudya kuchapa mugove weshumba wekubudirira mukuderedza uremu. Asi zvakadaro hazvikwani.
Zvimwe fiber!
Aya ndiwo mafivha ezvokudya zvokuti, kusiyana nemafuta, mapuroteni e-carbohydrate, anonyorerwa nemuviri nyore nyore kuburikidza nekudya kwakakwana. Vanopfuura nepasi yose yekugadzirisa chirongwa, kwete kutora. Saka nei vachida chero chinhu? Icho chinopera kuti kune zvakawanda zvinobatsira mu cellulose. Inogona kuva yemhando mbiri: yakasvibiswa uye isasoluble. Ikutanga inosanganiswa nemvura uye inoshanduka kuva rudzi rwejeri, rudzi rwe "purifier agent" yemidziyo inochenesa cholesterol yakaiswa pamasvingo avo. Simba rakasanganiswa yakawanda inowanikwa muzvokudya, somuenzaniso, muhomwe yezviyo zvisina kuviriswa, mumbeha, maapuro, michero yemuchero. Izvo zvisina kusimba fiber inovandudza kurongeka mumuviri nenzira yakasiyana - inobatsira kubvisa tsvina, inowanzoita basa remukumbo. Zvarinobva: zviyo, bran, nuts, mishonga. Zvine fiber-richine chikafu, sekutonga, zvinoda kuchera zvakakwana, izvo zvinodzivirirawo kubva pakudya zvakanyanya. Mushure mezvose, kana iwe uchichera kwenguva refu, iwe nguva yakawanda iwe unofanira kuziva kuti manzwiro ekuti satiety atovapo. Mukuwedzera, iyo fiber inopa "volume" yechikamu, pasina kuwedzera kwayo caloric zvakagadzirwa. Zvigadzirwa zvezuva nezuva zvevakadzi pasi pe50 zvinokwana 25 g, mushure memazuva 21 g.Kutora fiber fibiti kune kudya kunofanira kunge zvishoma nezvishoma, mukati mavhiki mashomanana, kuitira kuti mabhakitiriya emuitiro wekudya apedze kune mutoro mutsva. Inwa mvura yakawandisa, nokuti yakabatana pamwe chete neyo fiber inoita nzira yakanakisisa.
Piramidi yekubatana
Iyo yakakwana yekuenzanisa kwezvigadzirwa zvezvokudya, zvakakodzera kune chero munhu akwegura ane hutano, nyanzvi dzekliniki dzinoratidzirwa nenzira ye piramidi. Pasi payo pane miriwo nemichero, zvinogona kudyiwa zvisingaverengeki. Asi muganhu wezasi, maererano neAmerican nutritionists, ikoko: 4 uye 3 servings maererano (1 kushumira = 60 kcal = 150-200 g). Zvadaro zvinouya nemikhiqizo yemafuta, iyo ndiyo inonyanya simba remasimba: anenge 6 servings pazuva (1 kushanda = 70 kcal). Ichi chikamu chiri nani "chakazadzwa" ne-inonzi yakakomba makhahydrates. Izvi zvinosanganisira, somuenzaniso, chingwa chakazara chezviyo, mupunga usina kuputika, oatmeal pasina kuchenesa uye kufungidzira, macaroni kubva kune yakawanda yeupfu. Vanotora nguva yakareba kuti vatsve uye kupa nguva yakareba uye yakawanda inopfurikidza yeropa. Mapuroteni anofanira kunge ari zvishomanana: anenge chikamu chemazuva ezvokudya. Kunyange zviduku kunofanira kunge zvakabatanidzwa mumenyu yavo yemafuta. Korona piramidi yese marudzi emaipi. Pamusoro pavo vanodya zvivako zvekliniki vanoisa muganhu wakaoma - kwete kupfuura 75 kcal pazuva.
Isu tinodya zvakaenzana: mhuka yezuva nezuva ndeye 1200 kcal.
3 kudya + 3 zvinonwiwa, 100 kcal, zvinwiwa - mineral mvura isina gesi uye tiyi isina shuga.
Chikafu chinonaka
Oatmeal casserole
Gadzira gadziriro iyo zuva rakapfuura woisiya mufriji. Mangwanani, ingoisa ndiro iyo muchoto.
Kune vanhu 8: tafura imwe. nendiro yemafuta emichero; 1/3 mukombe tsvuku tsvuku; 1/2 cup apple sauce; 4 mazai vatsvene; 3 makapu emuoriro wakaoma; 1 teaspoonful. kapu yekinamoni; 1 mukombe yakaderera mukaka wemafuta.
Preheat oven kusvika 180 C. Muhomwe huru, sanganisira bhotela, apule puree, shuga uye mapuroteni. Wedzerai zvakaoma zvinoshandiswa, uye modira mumukaka. Sezvazvakakodzera, funganisa zvose. Fukidza nemafuta ndiro yekubika uye uise huwandu hunoita mairi. Isa muchoto, usina kufukidza, kwemaminitsi makumi matatu.
Muna 1 chikamu: 204 kcal, 8 gramu eprotein, 34 gm ehydrohydrates, 4 mg ye fiber, 4 g yemafuta (yakazara - 0.7 g), 0.5 mg yekodeteroli.
Chirairo chechiedza
Tuna saladi mu pita chingwa
Tuna inobva puroteni uye mafuta ane utano hwezvokudya. Miti mitsva yakanaka nokuda kwehove uye ichapa manzwiro ekugadzikana, kwete kuwedzeredza muviri nemamwe makoriki.
Kune vanhu 6: Armenian lavash, 200 gramu ye lettuce yakakanyiwa, 3 tomato akachekwa kuita zviduku, 100 g yemedu tsvina, 200 g yakabikwa sarcoli, 100 g yewaini yakagadzirwa zvakanaka, 50 g eekisi yakagadzirwa zvakanaka, 350 g emakwenzi tuna mukati muto wayo (mvura yakashambidzwa), 1/4 c. spoons e curry powder, 100 g ye mayonnaise chiedza.
Zvose zvinoshandiswa zvinotevera, kusvitsa, nguva ne curry uye mayonnaise. Putira chimwe chikamu che saladi mune chingwa chepita uye uise pafiriji kwemaminitsi makumi matatu.
Mune chikamu 1: 200 kcal, 15 g protein, 23 g gwhyidhari, 4 mg fiber, 5 g mafuta (saturated - 1 g), 20 mg cholesterol.
Chikafu chinonaka
Gazpacho nemabhandi
Nokuwedzera nyuchi, soro yemasikati inosimbiswa ne fiber.
Kune vanhu vanomwe: 1 goni (450 g) yebhinzi nyemba mumvura yavo (mvura yakashambidzwa), 6 magirasi ejisijisi, 200 g yamamatata uye 100 g yemakango, zvakakoswa, 50 gramu eeiii, pisley uye 3 clove yegoriki, yakagadzirwa zvakanaka , 1/4 chai. spoons of chili chimiro, 1 lime juice.
Sakanisa midziyo uye refrigerate kweawa imwe. Shingai muto wekudya.
Muna 1 mugove: 191 kcal, 7 g protein, 38 g ghydrates, 9 mg fiber, 3 g mafuta (saturated - 0 g), 0 mg cholesterol.
Chicken neinanini, yakagadzira miriwo uye mupunga
Ichi chikafu cheAsia - muenzaniso wezvokudya zvekudya.
Kune vanhu vana: 300 gramu yehadzi yehuku, 1 1/3 kapu yemvura, 2/3 mukombe rhondi yakasvibiswa, 2 yakatswa garlic cloves, tafura imwe, mafuta yezvirimwa, 1 karoti uye 1 bell pepper, yakakoswa, 250 gram eininini , 1 girasi remazai echando akaoma. For marinade: 1 teaspoonful. kapu ye soy muto uye apple cider vhiniga, 1/2 teaspoonful. zvipukanana zveganda mutsva. Nokuda kwemuuyu: 1,5 tafura. tablespoons we starch, 1 teaspoonful. kapu yemvura yakachena ginger uye aple cider vhiniga, 3 mashupuni. spoons pineapple juice, 1.5 maaspuni. spoons soy sauce.
Marinate chicken pieces. Gadzirai zvigadzirwa zvemuputi. Mujisi yekafa 2 1/2. Spoons yamafuta fry karoti uye pepper, kuwedzera pineapples uye peas, kuisa musanganiswa. Tumira miriwo muhari. Mujusi pane mafuta akasara, fry muzamu. Wedzera miriwo, ita izvi zvose pamwe chete 1 min. Dururira mujisi, uuye nayo kumota. Gadzirisa zvakanakisisa nemupunga.
Muna 1 chikamu: 260 kcal, 17 g mapuroteni, 35 g ghydrates, 4 g fiber, 5 g mafuta (saturated - 1 g), 33 mg cholesterol.