Kuderedza uremu hakuuye nyore. Idzo nguva dzehusiku dzekuzvinyima, idzo dzisingaverengeki dzechizi dzakaputika pizza, dzimwe nguva noodle husiku (kunze kwekunge iri shitaki kana buckwheat), mazuva iwayo iwe unofunga zuva rako rekubiridzira kunyangwe riri iro zuva rako rekurovedza muviri, rinoratidza pakupedzisira. Nekudaro, kana iwe ukatarisa chikafu chako, kugwinya, kutenderera kwekurara, kushushikana, kudya, uye zvimwe zviitiko, unogona kurova mamwe mapaundi kusvika kunzira.
Chakavanzika chekuchengetedza huremu hwakakodzera kusasvetuka chikafu uye kuronga nguva yekudya kwako. Kudya zvimedu zvechikafu zvine mapuroteni ega ega kwemaawa maviri kunovimbisa kuti wakaguta uye usanonoke kudya chikafu chako chinotevera kana kudyisa chikafu chikuru (sekudya kwemanheru kana masikati).
Mufananidzo: Unsplash
Chekutanga, kurovedzera muviri wako kune a chirongwa chitsva chekudya , unofanira kuzvisuma zvishoma nezvishoma muurongwa hwako. Tanga nekudya kwemangwanani, wozodya masikati, wozoti tii yepamusoro wozotevera kudya kwemanheru. Nenzira iyi, muviri wako hauzoite kune kamwe kamwe shanduko mukudya izvo zvinogona kukonzera kusagadzikana sekutemwa nemusoro, indigestion uye kunyange kuvimbiswa mune dzimwe nguva. Nzira yakakwana ndiyo inonyanya kukosha yekuderedza uremu uye ndinoisa vatengi mune chirongwa chitsva chekudya chakachena. Kutanga, acclimatization ndiyo nzira yepfungwa inosiyana nekuve kunzwa kwekunyimwa.
Pamwe chete nehurongwa hutsva hwekudya, ini ndinoona kuti muviri wemunhu uri kuburitsa mamwe mahormone anofara kubva mudumbu ravo nekupinda muchiitiko chemitambo, uchitarisa kuronga chikafu ne. zvokudya zvinofadza asi zvakangwara . Izvi ndizvo zvinhu zvakakosha izvo zvinobatsira kurovedzera Pfungwa nemuviri kugadziridza chirongwa chekudya chinosanganisa, anodaro Payal Kothari, anobatanidza chikafu chekudya uye murairidzi wehutano hwematumbo.
Ngatitarisei chirongwa chekudya chemazuva manomwe chemaitiro ekurasikirwa zvishoma nezvishoma:
Poshi. Zuva rekutanga
piri. Zuva rechipiri
3. Zuva rechitatu
Four. Zuva rechina
5. Zuva reshanu
6. Zuva rechitanhatu
7. Zuva rechinomwe
8. FAQs: Inopindurwa naPayal Kothari, Nutritionist
Zuva rekutanga
Mufananidzo: Unsplash
Chisvusvuro
Kudya uku kunofanira kunge kwakanyanyisa kwezuva uye kunofanira kunge kwakatenderedzwa muhutano.
Unogona kutanga nekubatanidza ¾ makapu ebran flakes, bhanana rimwe uye kapu yemukaka usina mafuta mundiro. Padivi pe, iwe unogona zvakare kuve nemuchero mbiya inosanganisira anofarira avocado, maranjisi, apuro kuti ikupe iwe satiety inodiwa uye hutano.
Lunch:
Kutanga, unogona kusarudza mini whole wheat pita sandwich ne ½ mhiripiri yakakangwa, teaspoon imwe mayo, mustard, uye lettuce. Iwe unogonawo kuwedzera nyama yaunosarudza kana kana uri mudyandisi , unogona kusarudza tofu. Wedzera mamwe kiwi kune sandwich uye udye!
Kudya kwemanheru:
Kudya kwezuva uku kunofanira kuva kwakareruka pakudya kwese. Idya huku yakabikwa nemadomasi maviri akasaswa nekapu yecouscous yakabikwa uye broccoli yakabikwa.
Mufananidzo: Unsplash
Zuva rechipiri
Chisvusvuro
Simbisa zuva rako negirazi rekusimudzira. Blend 3-4 mabheri akaomeswa nechando, ½ bhanana uye mukaka wakaderera-mafuta kune huwandu hwaunowanzo shandisa. Kanda mamwe mashizha eminti. Iwe unogona zvakare kuwedzera mazai maviri akabikwa padivi zvisinei, izvi zvinogona kuve sarudzo.
Lunch:
Edza mutsauko wenguva dzose daal nekuchinjira kune kapu yemuriwo soup inosanganisira manhanga, matomatisi, huku (optional), uye broccoli. Kuwedzera imwe yetsika yekubiridzira chirongwa - unogona kudya 100 per cent bhaga yezviyo yose ine mavheji ezvaunofarira nekapu yemazambiringa econcorde.
Kudya kwemanheru:
Mufananidzo: Shutterstock
Unogona kusarudza zamu rehuku risina ganda rine barbecue sauce kana kuti unogona kuva nehove yakagochwa (uchishandisa olive olive kana canola oil) yakabikwa nemiriwo yakaita sebhinzi, matomatisi uye bota rine mafuta mashoma (optional). Wedzera imwe sipinachi yehuti yegirinhi nemaminerari pakudya kwako.
Zuva rechitatu
Nutritionist uye muvambi weEat Fit Repeat, Ruchi Sharma anogovera chirongwa chekudya chezuva nezuva:Mangwanani-ngwanani:
Isa chipunu chimwe cheapuro cider vhiniga, muto wealoe vera pa750 ml mvura wonwa usina chinhu mudumbu.Chisvusvuro
Iwe unogona kuva neoat idli, upma, poha kana ragi dosa nemavheji uye nhungirwa .Lunch:
Ndiro yesaladhi ine imwe multigrain roti, & frac12; kapu yakabikwa shava kana mupunga muchena, muriwo waunofarira, ½ mukombe wedaal uye yoghurt kana buttermilk. 
Mufananidzo: Shutterstock
High tea snack:
Chengetedza chiedza ichi uye udzivise chikafu chakakangwa. Rushoma rwemaarumondi akasanganiswa, walnuts uye musanganiswa wemhodzi (flakisi, chia) zvingakwana.
Kudya kwemanheru:
Chengetedza zvakapfava nemuriwo wakakangwa uchishandisa mafuta ekubikisa asina kucheneswa kana kungori nyore Indian style sabzi, soup uye moong dal kana besan cheela.
P.S:
Kune vese avo vanofarira caffeine, haipfuure makapu maviri etii kana kofi chero nguva muswere wese zvinotenderwa.
Zuva rechina
Chisvusvuro
Mufananidzo: Unplash
Kana iwe usiri mumhepo yekurova yakakwira-profile gluten-isina kudya kwemangwanani, unogona kungoita microwave ndiro yeoat inobika nekukurumidza, ine mukaka wakaderera-mafuta uye stevia kana uchi (kana iwe uchida kutapira), uye a dash yesinamoni.
Lunch:
Sakanidza mumiriwo yose yaunoda (usakanganwa magidhi) uye wedzera imwe huku kuti uwedzere kunaka. Kanda muarumondi akachekwa, chipunu chemayonesi ane mafuta mashoma, uye zvipunu zviviri zveGreek yoghurt (isina kutapira). Sanganisa zvakanaka. Kana iwe usati wanzwa kuguta zvakadaro, unogona kudya apuro rose kana bhanana.
Kudya kwemanheru:
Mufananidzo: Shutterstock
Kune vese vanoda shrimp, unogona kuedza iyi uye kupa huku kuzorora zvishoma. Sanganisa maounces matatu eshrimp nembatatisi imwe yakabikwa, chipunu cheGreek yoghurt (isina kutapira), uye anenge 3-4 makapu espinachi yakabikwa. Voila!
Uchiri busy kutevera chirongwa chakasimba chekudya kwemazuva manomwe, heino pfungwa yekuti kutevera kudya kwekanguva kadiki-diki kunobatsira kune hutano hwako hwepanyama nepfungwa. Mumazuva mashoma ekutanga ekudya chero kwakanyanyisa, munhu anogona kuona kurasikirwa kwakanyanya kwehuremu hwemvura izvo zvinozodzoka kuzokutambudza iwe nekukurumidza kupfuura zvaunofunga. Kudzikira uremu kwakadzikama kunowanzogara pamusoro pekuchinja kukuru kwehuremu. Kana ukadzikira uremu nekukasira, ucharasikirwa nemhasuru, pfupa nemvura, uye unokwanisa kuzviwana zvakare muhafu yenguva, anorayira Sharma.
Kurasikirwa kwehuremu kunobudirira uye kuichengeta kunoitwa nekuita shanduko yemararamiro akanaka. Kana iwe uchida kuchengetedza huremu hune hutano, kurasikirwa nemafuta , uye kuvaka tsandanyama, chinja mararamiro echokwadi nekudya zvine hungwaru uye kufamba zvakanyanya. Musanganiswa uyu unoburitsa mhedzisiro yehupenyu hwese usinganzwe sekunge uri kudyara nguva dzese. Kazhinji, mibairo yatiri kutsvaga haiwanzo kuuya nekukurumidza. Asi ivo havatore nguva yakareba kudaro, ingave yako iwe unoitora seyakasimba mararamiro ekuchinja.
Zuva reshanu
Chisvusvuro
Mufananidzo: Shutterstock
Zvichengetedze zviri nyore uye Chirungu. Pamusoro pechirungu muffin yakakangwa ine ½ apuro yakachekwa, uye cheese yakaderedzwa-mafuta. Microwave iyo kwehafu yeminiti. Wedzera kune yako yenguva dzose stock ye unsweetened Greek yoghurt uye unakirwe.
Lunch:
Kudya kapu yemusanganiswa wemuriwo saladhi, mbiya yerenzi curry, uye kapu imwe yemupunga wemethi. Kana uchida, unogona kudya apuro rose kuti uguta asi kwete kupfuura izvozvo.
Kudya kwemanheru:
Mufananidzo: 123RF
Iva nepaneer yako yaunofarira kana howa nendiro yemiriwo yakavhenganiswa yakasanganiswa zvakanaka (nguva dzose) ine magidhi, roti imwe, uye mashupuni maviri e chutney. Iwe unogonawo kuzvibata negirazi re buttermilk.
Zuva rechitanhatu
Chisvusvuro
Zvipe nguva yekumbozorora (asi kwete zvakanyanya) nekuti ita iri zuva rako rekupenga! Sarudza 100 muzana yehupfu hwezviyo kuti urove waffle yako yaunofarira. Panzvimbo pekuenda nemaple kana chokoreti manyuchi, unogona kuparadzira teaspoon yeasina-shuga almond kana peanut butter sezvaunoda.
Lunch:
Mufananidzo: Shutterstock
Kana iwe uchirasikirwa neChinese yako yakawandisa. Iwe unogona kuzvigadzirira mamwe anotapira soba noodles. Nyore asi zippy, hausi kuzozvidemba izvi. Sarudza buckwheat soba noodles (kugadzirira kwakafanana nepasita), wedzera imwe cilantro kana Thai basil, kana iripo; imwe yakabikwa tofu kana tempeh, gaka rimwe rakachekwa, blanched broccoli uye kurunga mune humwe howa hwakabikwa. Iwe wakazvigadzirira kudya kwemasikati kunonaka!
Kudya kwemanheru:
Ita nyore pasi-30 maminetsi salmon chowder uchishandisa hanyanisi, gariki, uye fennel. Sautee miriwo yose uye ubike mbatatisi. Wedzera mu salmon nemukaka wekokonati wakaderera-mafuta uye kupisa kusvikira muto wakora.
Zuva rechinomwe
Chisvusvuro
Iva nendiro ine chiedza, nyore oats mukaka (skimmed) porridge uye dzimwe nzungu dzakasanganiswa kuti uende nazvo.
Lunch:
Wedzera imwe paneer yakagadzirwa nemukaka wakakanyiwa, mbiya yakasanganiswa yemuriwo saladhi, roti uye karoti - muriwo wegreen pizi. Kana uchida, iwe unogona zvakare kudya ndiro diki yemichero yakachekwa yesarudzo yako.
Kudya kwemanheru:
Mufananidzo: 123RF
Iti mhoro kune shrimp yako yegungwa nhasi! Mazana mana e shrimp, kapu yemakarotsi akabikwa, imwe broccoli yakabikwa, hafu yekapu yemupunga webrown, yakabikwa; maspuni maviri e teriyaki muto uye teaspoon yesame.
FAQs: Inopindurwa naPayal Kothari, Nutritionist.
Q. Chirongwa chekudya chemazuva manomwe chakanakira pfungwa nemuviri wako here?
TO. Kana chirongwa chekudya chemazuva manomwe chichiteverwa nemazvo nezvimwe tarisa pane akangwara carbs , mapuroteni, mafuta uye mafibers zvino ibasa rekutanga remuviri. Chirongwa chinogadzirisa, chinodzoreredza uye kuenzanisa kudzorera tsandanyama yako, detoxes colon yako uye inovandudza iwe pane cellular level chirongwa chikuru chemazuva manomwe chekudya kwehutano hwako hwakakwana. Ini ndinokurudzira zvikuru kubvunza anosanganisa chikafu & murairidzi wehutano anogona kugadzirisa chirongwa ichi chekudya kwauri sezvinodiwa nemuviri wako pane kuedza chero chirongwa kubva pagoogle.
Q. Kuti uremerwe uremu, ndezvipi zvinhu izvo munhu anofanira kufungisisa asati achinja chirongwa chekudya kwavo?
Q. Ndechipi chikafu chakanakisa kudyiwa mukudya kwemangwanani, masikati uye kudya kwemanheru kwekureruka kunooneka?
Mufananidzo: 123RF
TO. Mito yemuriwo, mbiya dzemichero, mabhodhoro akakungurutswa anotapira, moong daal chillas ane miriwo inoshanda zvakanyanya kwemangwanani, brunch uye masikati. Kwekudya kwemanheru, munhu anofanirwa kusarudza miriwo yakakangwa, yakawanda-yakagadzirwa nemafuta, soups, mafuta akanaka, uye mapuroteni akachena uye zvikafu zvakashomeka zvecarb zvinoonekwa uye. utano kurasikirwa .
Zvakare Verenga: Anti-Inflammatory Foods Iwe Unofanirwa Kubatanidza Mukudya Kwako Pakarepo
