Zvakanaka zvachose kuti ude kuva munhu ane hutano-azere vim uye simba uye kurarama upenyu hurefu uye hwakanaka. Imwe nzira yekuve noutano hwakanaka ndeyokudya kudya kwakanaka. Kunyange zvazvo kudya zvokudya zvine utano hakusi kuguma zvose, zvive zvose kune hutano hwako (kune zvakawanda zvakawanda zvinopinda mairi), pane zvakawanda zvaunogona kuita nehutano hwako kuti uvandudze uye ugoita zvakanaka tsika dzako.
Izvi zvinonyanya kukosha kana uri kurarama nechirwere chezvokudya uye zvigadziriswa zvekudya zvine chokuita.
Nzira Yokuvandudza Nayo Zvokudya Zvose Zvokudya Zvokudya
Kugadzira Kudya Kwako. Kudya nechinguva mufungwa kunogona kukubatsira kuti uratidze chido chako uye kudzivirira zvikamu zvekushaya nzara uye kudya kwazvo. Unoda kudya kwemaawa matatu nemasere uye udzivirire kwenguva yakareba usina chinhu chekudya pakati, sezvo izvi zvinokurudzira chido chinoparadza uye zvishoma kutarisira kuti unodya zvakadini. Zvimwe zvitsvakurudzo zvenguva ichangopfuura zvakaratidza chikamu chekare-chenguva chekudya chinotsanangurwa kumutambo wekudya mukati meawa gumi nemaawa masikati (semuenzaniso 8 am kusvika 8 masikati chete), kuderedza kudhura kwakawandisa uye zvichida kunyange kuchidzorera. Izvi zvidzidzo zvakaitwa mumakonzo, saka vanoda humwe hunovimbiswa kuvanhu, asi pfungwa yakavimbiswa, pasina mubvunzo!
Gadzirai pasi neZvika 5 Zvokudya. Kana iwe ukashamisika kana iwe uine mavitamini nemajini, zvakakwana mapuroteni, kana kuti pane zvinotarisirwa nemafuta ako, inotora mubvunzo kubva kunze kwekuenzanisa nekuisa pfungwa pamapoka ezvokudya.
Kuwana mararamiro emapoka ezvokudya, kusanganisira dairy, michero, miriwo, zviyo, maonda maprotestine, uye mafuta ane utano achakuchengetedza uine zvakawanda zvezvinhu zvinokosha zvaunoda kuva uye ugare wakasimba.
Nhamba Pasi paSyria Inotora. Nzveruzhinji yenyika inoratidza kuti tinodya shuga yakawanda. Zvechokwadi, kunyange vagari vedu vashoma vari kuwana shuga yakawandisa mukudya kwavo.
Chikamu chechinetso ndechokuti shuga inosvika mukudya kwedu kwezuva nezuva, kunyange muzvokudya zvatinotenda kuti "hutano," sekudya, yogurt, zvinwiwa zvemitambo uye granola bars, zvinogona kukonzera kushuga kupinda muzone. Chimwe chikamu ndechokuti tinoda shura yedu-yakashata kana kwete-uye inoita kuti iiise pane zvatinodya zuva rega rega. Kana uchikwanisa, tora kuongorora kutendeseka kwekuti shuga yako inobva kupi uye edza kuideredza nehafu.
Nix the Liquid Sugar. Soda, juice, zvinwiwa zvejuti, zvinwiwa zvemitambo, kusveta, ades uye zvakawanda zvakazadzwa neshuga uye kuwedzerwa kushuga yekushandisa. Chinhu chinoshamisa neaini inoswa ndeyekuti kazhinji vanhu havazviverengi sechikamu chezvokudya zvavo, vachikanganwa kuti idzi zvinwiwa zvine shuga uye makori. Sarudza mvura pamusoro pezvinokonzerwa nekoriori-zhinji, kana kwete yose, yenguva.
Paka Zvokudya Zvokudya. Kuunza kudya kwemazuva masikati kushanda kana kuchikoro kunopa nzira yekugadzirisa bhajeti kuitira kuti uve nechokwadi chokuti unowana kudya kwemazuva mashoma, akachengeteka, asingasviki. Hongu, zvinotora nguva shoma yekupedza kudya kwemasikati, asi iwe unenge uine kutonga kwakakwana kwezvinopinda mairi, uye iwe unenge uchida kudya izvo zvaunotakura. Mune mamwe mazwi, une mukana wekuita kuti uve neutano hwakanaka kune kudya kwako kana kwete.
Dzokera zvakare Kudya. Eighty-three-three percent of US consumers eat out at fast food institutes once a week.
Makumi makumi matanhatu nevasere muzana vanoshanyira zvokudya zvekudya zvisingatauri kamwechete pavhiki. Kudya kunoreva njodzi yakakura yekuputika kwepamberi nezvokudya zvinokonzera, zvinodhura zvakawanda, uye mamwe maoriyori, kazhinji. Edza kuderedza kudya nekudya zvakawanda kumba, asi kana iwe usingakwanisi, edza kuita sarudzo dzekudya zvine utano kana uchienda kunodya. Kuti uwane mamwe mashoko chaiwo pamusoro pokudya nemakumbo ekudya, ona iri kudyira mutungamiri .
Inwa Mvura Mamwe. Mvura isarori-isina, izvo zvinodiwa mumuviri zviito zvemuviri, uye zvine zvikomborero zvizhinji zvehupenyu hwako hwose. Inwaizve!
Chengetedza Zvirineni. Mumwe muongorori weYunivhesiti yeMissouri akawana kuti kudya kudya kweproteinini yakazara kusanganisira anenge magiramu 20 emapurotini (kudya kwakafanana mazai, cottage cheese, greek yogurt) vakabatsira vatori vechidzidzo vanovandudza kugutsikana kwavo mushure mekudya uye vakaderedza mukana wavo wekudya kwekudya mushure mezuva.
Kana uri weergergic kune zhe, ungada kuedza iyi eggless yakakura yeproteiniti yemangwanani mazano.
Shrink Plate Yako. Zvidzidzo zvinoratidza kuti kudya zvokudya pamahwendefa maduku kunoshandura kudya zvishoma. Kana uri kushandisa Frisbee-mahwanda mahwendefa ekupedza nguva, funga kuderedza kudivi resadidhi kuti ikubatsire kutarisira huwandu hwezvokudya zvaunodya.
Shandisai Zviyo Zvose. Kana iwe wakashaya mharidzo, inguva yekushandura yako yakachena furu-based foods nezvizere zvezviyo. Sei? Vane hutano mumuviri wako, zvinogona kukubatsira kunzwa wakakwana mushure mekudya, uye zvinoratidzwa kuti zvibatsire mwoyo wako uye zvinokudzivirira kubva kune mamwe makondombera. Kuva allergori kune gorosi haisi chikonzero chokunamatira nekunatswa mbeu! Chengetedza izvi zvinokonzera utano, zvinokwana gorosi .
Forego the Fried Fare. Iwe unogona kunge uchiziva kuti French fries yakabikwa. Uye iyo carari uye tempura zvakafanana. Asi wakanga uchiziva here kuti vakawanda vanocheka zvimedu zvakabikwa? Hongu, tortilla chips, mbatatisi chips, nezvimwe zvinonwiwa zvekudya zvinowanzove zvakabikwa. Kugadzirisa kudya kwako, famba kubva pane zvakakangwa uye enda kune zvingwa zvakabikwa. The upside? Iwe uchacheka pamafuta ako okudya uye makirikori akazara.
> Resources:
> A 12-Hour Window yehutano hwakanaka, inowanikwa pa NY Times blog. http://well.blogs.nytimes.com/2015/01/15/a-12-hour-window-for-a-healthy-weight/
> Kudya Kunze Muitiro muUnited States > http://www.statista.com/topics/1957/eating-out-behavior-in-the-us/
> Zvokudya zvepurotini yakawanda zvinoderedza zvido zvekudya uye kudya kwekudya gare gare. Kubva: Science Daily, http://www.sciencedaily.com/releases/2011/05/110519113024.htm