Ita Kuti Zuva Rako Rakawedzerwa Nokudya Kwemanheru
Iwe unoziva kuti kudya kwekudya kwakanaka kunopa iwe simba kuti utange zuva rako. Asi nokuwedzera kupesana nekukwegura kwezvokudya kusvika kwekudya kwako kwekudya chamangwanani, zvinogonawo kubatsira kutarisa upenyu hwako. Edza izvi zvinyorwa zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvakachengetedzeka.
Kukosha kwekudya chamangwanani
Kunyange zvazvo kudya kwekudya kwave kuchidaidzwa kudyiwa kunokosha kwezuva, hapana mashiripiti kana kusanzwisisika pamusoro pemaitiro ayo mune kudya kwakanaka.
Izvo hazvingaiti kuti uwedzere muviri wako, asi vabiki vekudya mangwanani ano vanoita kuti vave nemuviri masikirwo (BMI) muhutano hwakanaka, zvichienzaniswa nevasiri vekudya kwekudya. Vanhu vazhinji vanorasikirwa nehutori uye vanozvichengeta vanodya kudya mangwanani, maererano neU.S. National Weight Control Registry.
Hapana chimwe chezvizvi chinoratidza kuti kudya kwekudya kwemafuro kunokonzera kuora kwekurema, asi iyo inowanzo tsika yevanhu vakaonda. Vanhu vakawanda vanofumira mangwanani-ngwanani kuti vachengetedze marori, asi izvo zvinogona kupisa munzira mbiri: kana iwe unoparadza mushure mambakwedza - kana usina utano hwakanaka, hwakanyanya-huchitswa zvokudya zvekudya zvinowanikwa - kana iwe uzvibvumira zvimwe zvokudya nokuti unonzwa sezvamakaita iwe. Kutanga mangwanani nemararamiro ezvokudya zvine utano kunogona kukugadzirira iwe sarudzo dzakanaka zuva rose.
Chii chinoita kudya kwekudya chamangwanani "kurwisa kukwegura"?
Zvokudya zvekudya zvingangodaro zvinogona kufungidzirwa sehupenyu hurefu-hunokurudzira kana hunosanganisira zvikamu izvi zvekudya kwekukwegura :
- Lean protein, inokuchengetedza kuti ugare kwenguva refu
- Mbeu dzose uye / kana michero nemiriwo, izvo zvinoita kuti uve nehutano hwakanaka, hunobatanidza nekufa kwepasi.
- Aine mafuta ane utano, anotsigira utano hwemwoyo
Uyezve, kudya kwakanaka kwekushusha kwekudya kwekudya kwekare ndiko kusina kukonzera kumwe kushungurudzika mangwanani, apo cortisol yako iri nani kupfuura!
Bata-uye-go zvekudya zvokudya zvekudya zvekudya
Kana iwe wakaita sevanhu vazhinji, mangwanani-ngwanani anongotarisa kuti azvikudze mukicheni. Heano mamwe maitiro akasimba ane mazuva mashoma:
- Peanut, almond, kana imwe nut muti wose-chingwa chezviyo
- Yogurt yakakwana: girasi yeGreek yogurt (10-15g yeprotheni mu 1/2 kapu) ine zviyo-zviyo zvakadai seFiber First, Bran Buds kana Kashi ane mamwe majiroji
- Zviduku zvingangodaro zveTin uye zvizere-zvikafu zvezviyo uye chiduku chiduku chezvibereko
- Putira miriwo yose-gorosi tortilla nechingwa chese kana chidimbu chenyama
- Jazz up oatmeal nemichero, makungu, uye mukaka wakaora-mafuta, uyewo kuedza kuisa mavara, semapleti, masikonti, jam, kana kunyange cheese. Chinhu chakanaka chekusvibiswa uye kusasvibiswa kwezvokudya zvefiber , guru-flake oats rinogona kubikwa mu microwave mumaminitsi maviri
- Zvibereko smoothies zvinosanganisira maabriki, mukaka wakaora-mafuta, michero, uye chitubu chemaprotheni (akadai whey protein powder kana nut butter) anokurumidza uye ane utano.
Chikafu chekudya zvokudya kugadzirira mberi
- Chero zviyo zvizere zvinogona kubikwa mberi kwemazuva uye zvakasara mufiriji kwemazuva mana kana mashanu. Fungidzira simbi-akacheka oats, bulgur gorosi, ruvara rune ruvara kana kuti quinoa, uye edza navo nemafungiro mamwechete aunogona kuisa pamatongerwe ehutori.
- Mazai anokwanisa kubikirwa mberi uye akasiyiwa mufriji kusvikira kwevhiki; idya imwe ine zvipuka zvezviyo zvakakwana kana tsanga yehuto. Frittatas kana omelets ndiyo motokari yakanaka yemiriwo yekusimudzira mangwanani ako fiber. Edza kubika mini-frittatas muchoto mu muffin tin; uzviperekedze uye uvafadze kuti uite seyy-to-warm-morning morning dish.
Sources:
Janet Helm, RD. Chiedza Chekugadzira: Chirongwa Chekudya Healthy Habits Cookbook . Oxmoor House. 2012.
Rwiyo WO, Chun OK, Obayashi S, Cho S, Chung CE. "Kudyiwa kwekudya kwekudya kwemanheru kunobatanidzwa nemuviri wehuwandu hwevanhu muUnited States?". J Ndokudya Assoc. 2005 Sep; 105 (9): 1373-82.