Heano mukana wezvokudya zvinonaka zvakadini zvaunogona kudya zve 1,400 makoriori
Kana iwe uchida kudya, kuongororwa kwechirwere cheshuga 2 kunogona kuratidzika sekumagumo kwenyika yezvokudya zvakanaka sezvaunozviziva. Uye ndezvechokwadi iwe unofanira kuongororazve chidimbu chimwe nechimwe chaunoisa mumuromo mako kuitira kuti uchengete shuga yako yeropa, kana glucose, pane zvakachengeteka uye zvine utano hwakanaka. Kana iwe uri kunyanya kuwandisa, iyo inokonzerwa nehutachiwana hwechirwere cheshuga chechipiri, iwe unogonawo kudzosera muhuwandu hweakoriori iwe unodya.
Mashoko akanaka pamusoro peizvi: Kurasikirwa mapiritsi akawandisa, pamwe nekugadzirisa mamwe mararamiro emararamiro, akadai sekuwana zvekurovedza muviri, zvinogona kubatsira kudzora glucose saka iwe haufaniri kutora mishonga.
Chii chichaita kuti kudya kwako kwezuva nezuva kuonekwe sezvaunotanga kudya nehupenyu hwako mupfungwa? Heano mienzaniso yeurongwa hwezuva rimwechete yekudya kuti akupe pfungwa yekuti zviri nyore sei kudya zvakanaka kuburikidza nekudzivisa iwe pachako paine chirwere cheshuga cheshuga. Inosanganisira kudya mangwanani, masikati, kudya kwemanheru, uye mangwanani uye manheru. Zuva rose rezvokudya zvinowedzera kusvika kune 1 400 makorikori-55 kubva muzana kubva kumakhahydrates uye 19 muzana kubva kumafuta. Iko kusvetuka kukuru kubva kune imwe nzvimbo yekugadzirira kudya kwemanheru . Ingoyeuka mupfungwa kuti iwe uchada kuzvidzora zvakare kana chiremba wako anokurudzira kuti udye nhamba yakasiyana yemakori- 1,200, taura, kana 2 200 zuva rega rega.
Breakfast breakfast
Kafi ne 2 tablespoons mafuta-isina hafu nehafu
6 ounces fat-free yogurt yakasanganiswa ne:
- 1/2 mukombe unsweetened bran flakes
- 8 mashizha makumi mana akaputsika kuita zviduku zviduku
- 1 diced peach
Kudya
1 ham uye turkey kuvhara (1 slice yakatsvaga ham, 2 zvinyuchi turkey, lettuce, tomato, uye nechetatu rekasikodhi rakapfeka newainikikikiki kana juisi yakasimwa uye yakaputirwa mumucheka wakazara wegorosi)
1 mapapiro mapapiro
8 kusvika ku2 ounces emvura kana soro isina tsvina
Afternoon Snack
1 kapu yemwana karoti
Kudya
1 4-ounce salmon filet yakasungwa mu teaspoon yemafuta emuorivhi uye yakagadzirwa nepuniki ye pesto (yakagadzirwa kana yakagadzirwa)
1/3 mukombe yakabikwa ruvara rutsvuku
1/2 mukombe yakanyanyisa nyemba dzebhinzi dzakapfeka nepasipuni yemafuta emuorivhi uye jisi yemononi, munyu, uye pepper, kuti inwe
8 kusvika ku2 ounces emvura kana soro isina tsvina
Evening Snack
3 (2 1/2-inch) graham cracker square
2 tablespoons anocheka mafuta epeanut butter kana almond butter
8 ounces (1 kapu) mukaka wakaita