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Iwe unogona kuwana huremu nekuda kwehutachiona husinga shande, kushushikana, kuneta, kuchengetedza kwemvura uye zvimwe zvikonzero zvakasiyana. Vanhu vazhinji vanoenderera mberi vachiwedzera huremu sezvavanokwegura kana kuita shanduko pamararamiro avo.
Kunze kwezvikonzero izvi zvakawanda, chikonzero chakajairika chekuwedzera huremu maitiro ako ekudya - kudya macalorie akawandisa kuti ave chaiwo [1] . Nepo kuwana uremu kunogona kuve kune hutano, kuwandisa, uye kugara uchidya zvekudya zvine yakakwira-koriori zvemukati kunogona kutungamira kune isina hutano hutano huremu.
Kuwanda kwezvikafu zvinokodza zvinoita kuti iwe uwedzere uremu hakuperi isu tinosangana (kana kudya) izvi zvekudya mazuva mazhinji kunyangwe. Heino runyorwa rwezvikafu zviri kunyanya kukora.
1. Ice Cream
Nepo paine mashoma-mafuta uye vegan ice cream sarudzo, yenguva dzose kana yekutengesa inogadzirwa echando makirimu akazara neshuga uye ane akakora-mafuta zvemukati [piri] . Imwe yemamwe madhishi anozivikanwa, echando mafuta anokodza zvakanyanya - saka zvinonyanya kunakirwa sekurapwa pano neapo uye kwete senguva dzose muzvikafu zvako [3] .
2. Pizza
Kwete, hatisi kutaura nezve pizza inogadzirwa pamba yaunogona kugadzira neimwe nzira yakanaka - asi pizza yakatengwa / yekutora iyo yakapihwa zita rekuti 'chinonyanya kufarirwa chikafu chisina kudya.' Iyo piza iwe yaunoraira mukati ine mafuta mazhinji, akacheneswa carbs, uye macalorie. Pamusoro peizvozvo, zvinoenderana nerudzi rwepitsa yaunohodha, inogona zvakare kusanganisira yakawanda chizi uye nyama inogadzirwa [4] . Zvidzidzo zvinobatanidza kudyiwa kweizvi zvinhu zvekudya kune kufutisa uye kuwedzera njodzi yemamiriro akashata ehutano sezvirwere zvemoyo [5] .
3. Donuts
Izvo zvinopera pasina kutaura kuti madhiri ari kukora. Donuts ane huwandu hwakawanda hweshuga, furawa yakanatswa, uye mafuta akawedzerwa [6] . Yakanyanya kukwirisa mumacalorie, madonati ane huwandu hwakawanda hwetrans-mafuta, iri mafuta asina hutano.
4. French Fries
Kwete chete mafirita, asi ako aunofarira mbatatisi machipisi akaiswawo mune rondedzero yezvakanyanya kudya mafuta [7] . Idzi tudyo dzakakurumbira dzinowanzo kudyiwa neshuga yakakwira-senge ketchup, ichikoka zvakapetwa dambudziko. Zvidzidzo zvakati wandei zvakabatanidza french fries uye mbatatisi machipisi zvakananga kuhuremu [8] .
5. Mukaka chokoreti
Kusiyana nehama yavo yakasviba chokoreti, chena chokoreti haikurudzire uremu asi zvakare, inogona kutungamira mukurema. Chokoreti dzemukaka dzinowanzova neshuga nemafuta uye dzinopindwa muropa, zvichikonzera kuti udye mabhawa 2-3 wakagara [9].
6. Peanut Butter
Kunyangwe inodzorwa kudyiwa kweyakagadzirwa-nzungu ruomba riine hutano, kutengeswa kwakagadzirwa nzungu bhinzi ine shuga yakawedzerwa, mahydrogenated oiri yemafuta, uye munyu wakawanda zvinogona kuita kuti uwedzere uremu [10] . Peanut butter inewo yakawanda-koriori kuverenga, asi chimwe chikonzero ichiita chimwe chezvikafu zvakajairika izvo zvinokonzeresa kuwedzera huremu (kana zvichidyiwa muhuwandu hwakawanda).
7.Soda (Zvinwiwa zvine shuga-yakatapira)
Nutritionists vanoti flavored, sugary sodas inogona kutariswa seyakanyanya kudya chikafu [gumi neimwe] . Kwete masodha chete, inotapira tii, yakasvinwa muto zvinwiwa, zvinwiwa kofi uye zvinwiwa zvemitambo zvakakwirira mushuga uye kwakanyanya sosi macalorie pakati pezvisina kudya [12] . Kunwa soda kunogona kungo wedzera njodzi yako yekufutisa asiwo mhando 2 chirwere cheshuga uye chirwere chemwoyo [13] .
8. Makuki
Kunyange makuki achinakidza kuve munching uchishanda kana Netflixing, anogona kuve akakwirira zvakanyanya mumakori [14] . Iwe unogona kubheka makuki kumba kana kuenda kune diki, imwechete-inoshumira (1-2 makuki).
9. Muto Wezvibereko
Ehe, ivo vakagwinya asi vanogona kukonzeresa hutano husina kunaka kana vakadyiwa zvakawandisa [gumi neshanu] . Zvitoro-zvakatengwa michero majusi ane huwandu hwakawedzera-hweshuga zvemukati uye kushaya fiber uye zvimwe zvinovaka muviri zvinowanikwa mumichero yakazara.
10. Nyama dzakagadziriswa
Pane mamwe mazuva kutsvagisa sausage kunogona kubatsira kukuchengetedza nguva, asi nekufamba kwenguva, izvi zvinokonzeresa matambudziko akati wandei ehutano, nehuremu hwakawandisa kuva iwo wekutanga.
Zvimwe zvezvimwe zvekudya zvinogona kukuita kuti uwane mafuta asina hutano ndeaya anotevera:
- Chingwa chena
- Doro
- Zviyo zvakaderera-calori
- Smoothies
- Noodles
- Pasita
- Mayonnaise
- Mafuta ekubikisa
- Nyama yenguruve
Pamashoko ekupedzisira…
Ehezve, kunyanyisa kudyiwa kwechikafu hakuna kumbogara kwakanaka. Varindi vehuremu vanofanirwa kungwarira kuti chii chekudya nekuti zvekudya zvakaita seizvi zvichawedzera kumapaundi, zvinova zvinonetsa kuzvibvisa mushure. Chengetedza kana kudzikisa mashandisiro aunoita izvi zvekudya kuti udzivise kungoerekana kwaita, kusava neutano huremu.
