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Zvikafu zvinopisa mafuta, hatidi kuzviedza zvese? Kune avo vari kufa kurasikirwa neiyo yekuwedzera kilos muzvidya, heano manomwe mapuroteni chikafu aunoda kudya zuva nezuva.
Izvi zvekudya pane izvo zvinyorwa zvine hutano zvakanyanya uye zvine hutano. Iwo mashoma macalorie uye akakwirira mumavhitamini anodikanwa ayo anozopa muviri wako nesimba rinodiwa.
Nyama dzakaonda senge huku, hove neTurkey zvine huwandu hwakawanda hweprotein uye mashoma macalorie, ndosaka nyanzvi dzichiti dzinofanirwa kunge dzichifanira kuwedzera pazvokudya zvako zvitatu.
Iwe unogona zvakare kusanganisira fiber zvekudya mukudya kwako kuti upise mafuta, panguva imwechete, ivo vanozovandudza pane yako kugaya uye zvakare kudzivirira dumbu maronda futi. Zvishoma zvemafuta emukaka zvigadzirwa semukaka, tofu uye paneer zvine hutano zvakare. Vanopa muviri huwandu hwakanaka hwecalcium.
Vanokutendera kuti unzwe kusimba uye kukodzera zvakare izvo zvakakosha kwazvo kumuviri. Pane rimwe divi,. Kana iwe uri kuronga kushanda kunze kwekurovedza muviri, kuwedzera izvi zvinomwe zvekudya kune chako chikafu ndicho chakanyanya kunaka.
Saka, verenga kuti uzive zvakawanda nezve izvi mapuroteni chikafu izvo zvinobatsira kupisa mafuta ezvidya mukati memwedzi, zvichakushamisa iwe:
Nyama Yakaonda
Kuwedzera huku kuchikafu chako kunobatsira pakubatsira kuonda. Kumwe kushumirwa kwehuku isina ganda rakawedzerwa kune imwe mbiya yemuriwo saladhi inokwana kuchengeta dumbu rizere uye richifara. Iwe unogona zvakare kuve nehuku yekuku uye miriwo kuti uwane simba rekubatsira kupisa mafuta nyore.
Zvokudya zvegungwa
Hove zvakare yakanaka kune hutano. Salmon inotora yakakwira kwazvo maererano neprotein. Salman anewo omega 3 mafuta ayo anopa muviri wako simba rinodiwa.
Bhinzi
Iyi yakasvibira muriwo ndeimwe yemafuta akanyanya kupisa chikafu. Kunyangwe danda riine huwandu hwakakura o mapuroteni, iwo zvakare ane mashoma mashoma macalorie ndosaka nyanzvi dzichikurudzira kuwedzera bhinzi kuchikafu chega chega kuitira kuti dzibatsire nekureruka uremu.
ndiri
Soy yakafuma mu calcium uye protein. Soy mukaka, soya bhinzi uye soy chunks zvine hutano. Nekudaro varume vanofanirwa kurega kudya zvakawandisa zvigadzirwa zve soy sezvo zvichikonzera kushaya mbereko.
Yakaderera-mafuta Dairy
Kana iwe uchida kudzikira uremu mukaka unofanirwa kuve chikamu chekudya kwako. Chikafu senge paneer, tofu, slim chizi uye wakaderera mafuta mukaka zvakakosha zuva nezuva. Chengetedza huwandu hwezvigadzirwa zvemukaka zvaunodya zuva nezuva kuti iwe ugone kuwana o kunakidzwa nazvo zvese.
Mazai
Kana zvasvika kune chikafu cheprotein, chena chezai chinomira chepamusoro. Idya maviri kana matatu mazai machena mazuva ese kana iwe uchida kuwana simba uye nekupisa mafuta pazvidya zvako.
Nuts & Mbeu
Isu tese tinoziva kuti nzungu nembeu zvine hutano chaizvo. Nuts akafanana nemaarumondi anofanira kunge achifanira kuwedzera pakudya kwako kwekuseni. Mbeu yemichero yakaita sehodhi uye muskoni melon inopa muviri wako simba pamwe neprotein kubatsira kupisa mafuta nyore.
