Kana iwe uri munhu ane chirwere cheshuga chechipiri, ungangodaro unotya zvinhu zvekufambisa seBQQ nokuda kwekuedzwa kwekuita. Mashoko akanaka ndeokuti iwe unogona kunakidzwa nemhuri yako chibharo kunze kwekuti chirwere chako cheshuga chichibuda kunze kwekutonga. Asi iwe unoda kugadzirira. Dzidza nzira yekufamba nayo patafura yebheffet usingakanganisi urongwa hwako hwekudya. Pasinei nokuti uri kuenda kunzvimbo yekuchengetedza gorozi kana kuti iwe pachako, iwe haugone kuipa kana uchitevera mazano aya ari nyore.
Zvokunwa
Zvakakosha kuti ugare hydrated, kunyanya kana kuchidziya. Kunyatsokwana hydration kunokosha pakudzivirira kupererwa nemvura uye kuchengetedza electrolyte muyero. Kana, nokuda kwechikonzero chipi nechipi, kunwa kwako kunwa kunofanira kuvharirwa iwe unofanirwa kutevera mirayiridzo yewachiremba wako. Chinangwa chokusarudza zvinodhaka izvo zvizere nekoriori - mvura (wedhamon kana kudira kaimu kune zvimwe zvinonaka), seltzer (yenguva dzose kana yakasvibiswa), kana teki ye-iced isina kunyorera. Iwe unogonawo kunwa zvinodhaka zvinodhaka zvisina shuga, asi ndinokurudzira kuti uite saizvozvo mumwero. Nepo pasina chikonzero chakajeka nei zvinwiwa izvi zvingawedzera huwandu hwehutachiona hwehutachiwana uye chirwere cheshuga, tsvakurudzo dzakawana kuti kunwa zvinwiwa zvinodhaka, kunyanya kudya soda, zvinogona kusanganiswa nekuwedzerwa kwezvimwe zvekudya - pakupedzisira zvichiita kuti uwedzere kuwedzera, insulin kudzivisa , uye chirwere cheshuga. Nokudaro, kana uri kuedza kudzora ropa rako rega uye kurasikirwa nemutoro, rega izvi zvinwiwa.
Zvakadini Newaini: Kana uchironga kunwa, ita saizvozvo . Zvakanaka kudzivisa zvinwiwa zvinotapira zvinogadzirwa nejisi mix mix, shuga yakawedzerwa uye syrups, nokuti vanogona kuwedzera marori akawanda uye shuga izvo zvichatsvitsa mazinga eropa uye zvinogona kuita kuti uwedzere kuwedzera. Pane kudaro, sarudza zvinwiwa zvakafanana newaini, champagne kana doro rakasvibiswa nehuga husanganisi husanganiswa seklabhu soda.
Semuyenzaniso:
- 1 1/2 oz ye vodka ne 6 oz ya cranberry juice ndiyo: 200 makori uye 23 g shuga
- 1 1/2 oz vodka neklabhu soda uye twist yearimu: 100 makoriori, 0 g shuga
Iwe unoponesa makori zana zana uye 23 g shuga.
Yakakanyiwa Yakakosha Protein
Dzivisa kushandiswa, nyama yakakora yakawanda semaseseji, imbwa dzinopisa uye nenyundo - idzi marudzi ezvokudya zvakakwirira mumafuta e-sodium uye akazara. Kunyanya kuwedzera kweyamudiyumu kunogona kuwedzera kuwedzera kweropa - zvikurukuru kune avo vanhu vane munyu. Uye zvakanyanya mafuta akazara muzvokudya zvinogona kuwedzera yako yakaipa cholesterol. Pane kudaro, sarudza maremai maprotheni akaita sekudya skewers, tuna burgers, shrimp, pork chops, nyama yakakora - sirloin kana filet mignon. Panzvimbo yekucheka nemashizha akaremara, bhotela kana kuvhiyiwa brubeque sauces, gadzira nyama yako uchishandisa mafuta mashoma emuorivhi, garlic, mandimu, balsamic vhiniga, uye musadhi. Puroteni haina makedhydrate, asi chikamu chemugove chichiri nyaya. Unoda kuchengetedza mapuroteni ako kudya kusvika pa4-6oz.
Non-Starchy Vegetables
Iko kusina miriwo miriwo inokosha apo inosvika kune shuga yeropa nekudzivirira kuyerwa. Zvisiri-marashimi miriwo inowedzera kunhu, kumira, mavitamini, mineral, mvura uye inonyanya kukosha. Fiber inobatsira kukuchengetedza uzere uye kuronga sutu yeropa.
Unoda kuita 1/2 ndiro yako isiri-starchy miriwo - saladi, broccoli, eggplant yakakangwa, zucchini, pepper, eonic, asperagus, etc.
Go Easy on Apps: Zviri nyore kudya zvinodarika makori nemahydrohydrates vasati vadya. Bhengi appetizers inowanzozara nemafuta, munyu uye makhahydrates. Kana zvichikwanisika, tya kudya zvakadai neakos, chips, pretzels, mabhodhoro echingwa, zvinotapira zvakabikwa, zvinomarara zvakanyanya uye masukisi. Pane kudaro, sarudza goroka shrimp, mishonga yakasvibirira ne hummus kana guacamole, saladi, air popped popcorn, kana zvishoma zvitsvuku zvisingasviki. Iwe unogona kunyange kudya chidho chiduku usati wasvika uye kudzivisa zvipfeko zvachose kana izvozvo zvichishanda zviri nani iwe nemishonga yako yemishonga.
Iwe Unogona Kudya Carbohydrates, asi Sarudza Nokuchenjera
Carbohydrates ndiyo miviri mikuru inopa simba. Vanhu vane chirwere cheshuga vanoda kudya makhahydrates, kunyanya kana uri kutora mishonga inoudza pancreas yako kuita insulini. Chinangwa chacho ndechekudya maruva akanaka emakhahydrates muzvikamu zvakarurama uye panguva dzakakodzera. High fiber, pasi glycemic index makhydidharati yakanakisisa - mbatatata maduku pamwe chete neganda, 1/2 kapu yehairi, 1 inoteve nzeve yegorosi, 1 kapu yequinoa, kutumidza mashomanana. Kana kune rumwe rutivi, iwe uri kutarisira chaizvo kudya macaroni saladhi nokuti iyi ndiyo zuva roga roga ramunodya naro, zvino chinangwa chekuchengeta chikamu chako kwete kupfuura 1 kapu kana nezve 1/4 yeplate yako. Kunyange zvazvo yakasiyana zvichienderana neurongwa hwehupenyu hwemunhu uye yemari yehydrohydrate, mutemo wakanaka wegumbo ndeye kuchengetedza ma carbohydrates ako anenge 1/4 yeplate yako.
Zvakadini Nezvibereko
Kusiyana nekutenda kwakakurumbira, iwe unogona kuva nezvibereko - kunyange mavhenekeri. Nemhaka yokuti michero ine shuga, kiyi yekushandisa ndiyo chikamu chekutonga uye kusarudza zvakanaka. Chibereko chinhu chikuru chekudya chekudya pamabhabees nokuti yakaderera mumakirori kupfuura kudyiwa kwemazuva ano. Dzivisa mhepo yakasanganiswa michero inogara murasi kana juice pamwe chete nemichero yakaomeswa.
> Resources
> Nettleton, JA, et al. "Zvokudya Zvokudya Zvokudya uye Njodzi Yezvakaitika Metabolic Syndrome uye Rudzi rwechipiri Chirwere cheshuga muMadhi-Ethnic Study of Atherosclerosis." Chirwere cheshuga . 2009; 32 (4): 688.