Iye zvino zvawakarongerwa nemhando yechirwere cheshuga iwe unogona kunge unoziva kuti makhahydrates ndiwo macronutrient anokonzera sutu yeropa zvakanyanya. Kudai iwe waive uchidya kudya kwema-carbohydrate yakawanda-pizza, pasta, rice, bagels, uye masukese-kungodzvora pamarudzi aya ezvokudya zvinogona kukubatsira kuderedza ropa rako rega uye kushaya uremu.
Asi, mubvunzo uyu uchiripo, "Ndinogadzirira sei kudya kwakanaka?" Pane zvinhu zvaunoda kufunga pamusoro pekuisa pamwe chete kudya kwakanaka- chii chokubika nekudya zvakadini.
Paunenge uchigadzirira kudya, nzira iri nyore yekutakura muzvibereko zvako zvose usina kuzvikurira kupenga ndeyekuita seplate method .
Iyo ndiro nzira yakanakisisa yekugovera chikamu chekugadzirisa uye inoparadzanisa ndiro yako muzvikamu zvitatu kuitira kuti iwe ugone kuzadzwa kwefiber-richine utano yemakhahydrates, mapuroteni, nemafuta ane utano. Iko pfungwa ndeyokuti hafu yeplate yako yakazadzwa nemasvini, asi hafu yeplate yako yakaonda seprotein, uye imwe chikamu cheplate yako isati yakaoma, yakazara-carbohydrates. Unofanirawo kuedza kuwana mafuta mashoma mukati imomo.
Non-Starchy Vegetables
Chimwe chezvinhu zvakakosha zvezvokudya paunenge uchiedza kuderedza uremu uye kuvandudza ropa rako sutu isiri yemashizha yemiriwo. Zvisiri-marashi yemiriwo inopa ivhu , fiber, mvura, mavitamini, nemaminera. Kuisa pamusoro pavo kunobatsira kuita kuti zvokudya zvako zvive zvakakosha mukanaka, ruvara, uye, kunyanya kukosha, zvinokubatsira kunzwa uzere nekukurumidza. Unoda kuita hafu yeplate yako isiri-starchy miriwo.
Unogona kuzvitenga zvitsva kana mazaya; zvose zviri zviviri zvakaenzana zvine utano.
Paunenge uchigadzira miriwo iyi, unogona kushandisa mitsva yakasviba kana yakaomeswa kuti inyore kana kuidhonza. Wedzera mamwe mafuta, akadai samafuta omuorivhi, nokuda kwekunakidza uye mishonga ine katehyidrates-isina. Fati iri kuisawo uye inogona kukubatsira kuti unzwe wakakwana. Zviongorori zvakaratidza kuti kuwedzerwa kwekudya kwako kwemafuta asina kunyorwa kunogona kuvandudza lipids yako.
Iwe unogonawo kudya gorofu, kubika, uye zvipembenene zvemwaka neminwe yemunyu, garlic, kana pepper.
Kana kuchera chinetso nekuda kwenguva, iwe unogona nguva dzose kutenga miriwo isati yatemwa zvakare, asi inodhura. Kana uine purogiramu yakawanda yakabatikana, hapana chakakanganisika nokutora bhandi rakanyungudutswa yehairi yehangu nekuisa mupani nemvura shoma uye mamwe maorivhi. Kana uri kutsvaga mamwe mapeji kana mazano, tarisa Kudya Zvokudya, Cookbooks, uye Kudya Zvimwe Zvido .
Protein
Puroteni yako inowanikwawo chikamu chakakosha chekudya kwako. Purotini inobatsira kuchengeta iwe zvizere, zvinobatsira pakuwedzera muviri wako, uye kuvaka uye kugadzirisa mishonga. Pamwe pamwe nemafuta uye makhaidhydrate, mapuroteni ndiwo imwe macronutrient iyo muviri unoda. Iine zero-carbohydrate saka haufaniri kutora mapuroteni ako mugove wako wegrobhahydrate.
Chikamu chakakosha pakusarudza protein yako inobva kuedza kusarudza maonda mapainete ane simba. Mafuta emapuroteni akawanda zvakadai sesausage uye bhakoni zvakakwirira mumakoriyori zvinogona kudzivirira kuora muviri. Vamwe vanhu vane chirwere cheshuga vanotenda mukudya zvokudya zvakaderera zvikuru zvegidhehydrate zvinowanikwa mune mapuroteni. Kunyange zvazvo dzimwe tsvakurudzo dzakaratidza kuti kudya mafuta akakwirira, mapuroteni epamusoro ekudya anogona kubatsira kuderedza diki yeropa, unofanira kufungisisa izvi nachiremba wako usati watanga rudzi urwu rwekudya.
Zvokudya zvinotarisa pakubvisa muviri mumwe chete hazviwanzoshanda kwenguva refu. Vanhu vazhinji vane chirwere cheshuga vanoita zvakanakisisa kana vakasarudza maonda ane mapuroteni akadai semuchena nyama, nyama, hove, nyeupe nyama nyama yenguruve, nyama yakaonda nyama, kana kuti tofu. Kana iwe uri wezvirimwa unogona kunge uchitevera chirwere cheshuga uye ubudirire. Chinangwa chekuchengeta puroteni yako kusvika nechechina cheplate yako kana anenge maawa matatu kana mana.
Hakuchina hukuru-hunofanirwa-zvose kana zvasvika pakudya zvine utano. Vanhu vakakura vangada zvikamu zvakakura. Kurukurai izvi nemudzidzisi wako wekudya kana chirwere cheshuga .
Chimwe chinhu chaunofunga nezveproteinini ndechekuti yakagadzirirwa sei.
Nzira dzakagadzirwa pakubika zvinosanganisira kubvongodza, kubika, kunyaira, kupisa, uye kuparadza. Edza kudzivisa kupisa kana kuvhara mapuroteni ane mafuta akawanda. Izvi zvinogona kuita kuti huwandu hwekoriori hudye uye hudzivise kushaya kurasikirwa.
Fat
Tinoda mafuta mukudya kwedu. Mafuta ndiyo macronutrient yechitatu uye inopa muviri simba uye inotsigira sekukura kukura. Mafuta anobatsirawo kunwa mavitamini anogadzikana ane mafuta zvakadai se vitamin A, D, E, uye K. Essential mafuta akawanda acids akaita se omega-6 uye omega-3 anokosha masangano e membrane uye anopa simba. Yenguva yakare-omega-3 polyunsaturated mafuta acids inogonawo kushandisa zvinopesana nezvirwere. Zvimwe zvidzidzo zvinototaurawo kuti kuwedzera kwe-omega-3 kwakafanana neEPA uye DHA kunogona kubatsira vanhu vane chirwere cheshuga chechipiri, kunyanya avo vane triglycerides yakakwirira.
Ive ichangobva kukwikwidzana kana kana tisingadi kutarisa mafuta edu akazara zvakanyanya sezvatakambofunga-boroti nemazai angangove akagadzirira kudya. Zvimwe zvidzidzo, zvisinei, zvinoratidza kuti huwandu hwemafuta hahukoshi sehuwandu hwemafuta uye kuti tinofanira kudya mafuta akawanda asina kunyatsogadzirwa, sehove yehove, nuts, mbeu, uye avocado. Nezvinyorwa zvakakanganiswa zvakadaro, kudya zvinhu zvose mukuenzanisa kunowanzoita bheji yako yakanakisisa.
Nokuti mafuta ane kaviri makoriki kupfuura makhaidhihydrates uye mapuroteni, unofanira kutarisa zvikamu zvako, kunyanya kana uri kuedza kuderedza uremu. Unoda kuwedzera imwe nzvimbo yemafuta ane utano kune zvokudya zvako zvose-zvichakuchengetedza uzere uye uwedzere mishonga uye unhu. Alos, iva nechokwadi chekuverenga mavara pazvinouya kune zvinhu zvakaita nut butter, mafuta, maorivhi, mafuta, uye zvimwe zvekudya zvine mawaniro akawanda-edza kunamatira kune umwe kushumira.
Carbohydrates
Muviri unonyanya kukosha wekutapukirwa kwehuga yeropa-carhydrates. Kusiyana nezvinotaurwa nevanhu, tinoda makhahydrates. Carbohydrates inopa muviri simba uye inouya nemaitiro akajeka, anozivikanwa seashuga (glucose), uye maitiro akaoma, zvakadai sezvokudya uye fiber.
Kana makhaidhaidhaini ari kunyanya kudya, glucose yakawedzerwa inochengetwa sehutu. Kana vanhu vane chirwere cheshuga vachidya mafuta emakhaidhihydrates, sirasi yeropa inomuka. Nokufamba kwenguva, kukwirira kwemashuga eropa kunogona kukanganisa maziso, mwoyo, itsvo, uye tsoka. Paunenge uchigadzira chirongwa chekudya cheshuga, zvakakosha kufungisisa nezvehuwandu uye huwandu hweakinehydrates. Uye paunotanga kudya, magidhadiropu anofanirwa kutora chikamu chechina cheplate yako. Vanhu vazhinji vanogona kuva ne 45g ema carbohydrate kuburikidza nekudya, asi izvi zvinoenderana nemhando dzakasiyana-siyana. Tsvaga mudzidzisi wako wekudya kana chirwere cheshuga pamusoro pekufungisisa zvinotevera:
- Dzivisa ma carbohydrates akacheneswa sejusi , soda, sweets, makiki, makeke, candy, chingwa chakachena, pasta chena, nemucheka mutsvuku. Aya marudzi eakidhyidrates anopa zvishoma kudya uye anogona kukonzera ropa sutu kuti rikurumidze kukurumidza.
- Sarudza fiber-richine-carbohydrate yakawanda sezviyo zvakakwana , 100% chingwa chose chezviyo, oatmeal, quinoa, bhari, bulgar, ruzi rutsvuku, nyemba, uye mishonga yemashizha yakadai sematevhisi. Chengetedza chikamu chako kune imwe chete yakananga. Verenga mavara uye uchengetedze zvikamu kune imwe yekushandira.
- Mamwe maharo-ehydratesiti ane hutano anosanganisira mairi emiti, zvakadai sechiGiriki yogurt uye mukaka usina mafuta. Verenga mavara uye uchengetedze maitiro ako kune imwe chikamu pane imwechete. Iwe unogona kudya zvinenge zviviri kusvika kune zvitatu zvinoshandiswa zvehove zuva rega rega. Kana iwe usingadi marisi uye usarudza kusarudza soy, almond, kana mamwe marudzi emukaka, verenga mavara. Zvimwe zvezvokudya izvi zvine kabodihydrate.
- Sarudza michero yose yakafanana namaapuro, mapeji, uye majiroji. Chiyero chemichero yaunodya chinofanira kunge chisingakwanisi zuva rega rega. Chengetedza maitiro ako kusvika anenge maviri kusvika matatu pazuva. Kune dzimwe michero yaungada kudzivisa, semichero yakaoma, mazambiringa, uye cherries. Izvi zvinogona kukonzera ropa sutu kuti iende nokukurumidza kupfuura vamwe.
Mumwe Munhu Akati Dessert?
Kunyange zvazvo vanhu vazhinji vasina kunyanya nzara mushure mekudya, vanoramba vachida chimwe chinhu chinotapira. Kana iwe unofanira kunge une dessert, edza kuchengeta kusvika anenge zana makorikori. Dessert haifaniri kuva pie pie uye ice cream nguva dzose, inogonawo kuva chiduku chiduku chechibereko kana yogurt yakaisvonaka.
Kana iwe ukaona kuti ropa rako rega rine masikati mangwanani, iwe unogona kurasa dessert yako kana kuisa iyo mukati mekudya kwemanheru pamusoro pekudya kudya shoma shoma panguva yekudya kwemanheru. Funga kuva nekubata kwenguva shoma pavhiki panzvimbo yeusiku humwe. Kana iwe uchinge wapedza usiku uchidya , dzidza mazano ekuputsa tsika iyi. Iwe unofara nemigumisiro-iwe unogona kuora muviri, kuderedza ropa sutu, kurara zviri nani, nekuvandudza simba.
Shoko Rinobva
Chirongwa chinogona kuratidzika sechinhu chakaipisisa kana iwe usingajai kugadzirira zvokudya zvako. Asi hazvibviri. Kana iwe ukasanganisira mamwe mapuroteni, mafuta, uye ane hutano ma carbohydrates mukati mekudya imwe neimwe, unogona kukurumidza kupinda muchirongwa uye utange kuronga kudya kwako kwezuva nezuva.
Funga kuisa mari mubhuku, app, kana pa-line rekushandisa mapeji kana mazano ekubika. Ramba uri nyore uye funga nezveplate yako. Kuita kudya kumba kunoreva kuti une humwe hutongi hwezvinhu, mari, uye makori.
> Sources:
> Gebel, Erika. Iyo Mutumbi Unoshandisa Sei Makumikari, MaProteine, uye Mafuta. American Diabetes Association. http://www.diabetesforecast.org/2011/mar/how-the-body-uses-carbohydrates-proteins-and-fats.html.
> Linus Pauling Institute. Zvakakosha Fatty Acids. http://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids.