Vazhinji vedu takaverenga yakatengeswa zvakanyanya Chakavanzika, iyo inotaura kuti isu patinonyanya kutarisisa pane chimwe chinhu chatisingade, zvakanyanya zvechinhu icho chisingadikanwi chatinowana. Zvinoshungurudza! Kunyanya kana zvasvika pakuedza kwedu kuderedza uremu, tichiedza izvi, izvo kana zvimwewo uremu hwekudya. Vamwe vakadzi vanongogara vari pakudya nekuti sezviri pachena, uremu hwavo hwakakodzera hahusviki kwavari. Hapana mashura pane izvi. Zvine musoro kuti patinonyanya kufunga kuti handikwanise kuve nekeke iro, pfungwa dzedu dzinonyanya kutarisisa keke iro, pane kune hutano dzimwe nzira pane yedu. chati yekudya . Kuda kunowedzera kunze kwekunge tazvinyima ... uye tobva tanzwa tine mhosva.
Mazano akareruka ekugadzira chati yekudya kune hutano kurasikirwa uremu:
Poshi. Zano Rokurasikirwa Nehuremu - Kudya kana Kusadya?
piri. Mazano ekuderedza uremu - The Indian Balanced Diet Plan
3. Iyo Indian Balanced Diet Plan yekureruka
Four. Sample Diet Chati Yekurerutsa Uremu
5. FAQs pamusoro pechikafu cheKuderedza Uremu
Kurasikirwa Kwehuremu Zano 1 - Kudya kana Kusadya?
TO chirongwa chekudya inotiyeuchidza kuti tiri pakudya; izvo zvinounza manzwiro okunyimwa. Zviri nani kuidaidza kuti ine hutano hwekudya chati kana kudya kwakaringana kurasikirwa uremu. A nzira yekudya ine utano kuti iwe unogona kutsigira, pasina kugara uchitya chikafu uye kutarisisa pamusoro pekoriori kuverenga, ndicho chinhu chete chinogona kuunza zvachose kurasikirwa uremu kuvakadzi, avo vanowanzova nemafuta akawanda emuviri kupfuura varume nekuda kwezvikonzero zvehupenyu.
Kurasikirwa Kwehuremu Tip 2 - The Indian Balanced Diet Plan
Chii chekuisa mu kuenzanisa kudya chati a.k.a. chati yekudya zvine utano? Izvo hazvifanirwe kuve zvinomera uye saladi chete, kunyangwe izvo zvakakunakira iwe. Nyanzvi ine mukurumbira yezveutano uye hutano Rujuta Diwekar akaudza vateereri vake kamwe kuti chikafu chakakurira munhu chaive chikafu icho muviri waizopindura kune zvakanakisa. Naizvozvo, kune vakadzi veIndia, izvo zvinoshanda zvakanyanya pakurasikirwa uremu zvachose ndeye Indian balanced diet plan .
1. Ita diki tweaks
Kuderedza zvokudya zvakaputirwa uye zvakagadzirwa; ivo vanowanzoremerwa nesodium, iyo inogona kutungamirira kukuputika uye a njodzi yakanyanya yematambudziko emoyo . Pese pazvinogoneka, idya zvibereko zvitsva, sezvataigara tichiita muIndia, uye gadzira jisi rako nekukanda michero yakachekwa uye mavheji mu blender. Bvisa chena (mupunga, shuga, chingwa) uye enda kune brown. Tora wholewheat atta pamusoro pehupfu hwakanatswa.
2. Idya michero yemwaka
Idya michero yemwaka kubva kumusika wemuno pane zvekune dzimwe nyika zvinowanikwa kunze kwemwaka. Zvibereko zvemwaka kazhinji zvakapfuma mumisanganiswa iyo muviri unoda panguva iyoyo yegore, semuenzaniso. magwavha neorenji, akapfuma muVitamin C, anouya kumusika munguva yechando, panguva chaiyo yaunoda vhitamini iyoyo kudzivirira kutonhora.
3. Shingairira-fry pane yakadzika-fry
Iyo apo neapo samosa haizopaza hurongwa hwako hwekuremerwa uremu, asi zuva nezuva, kumhanyisa-kukacha ipfungwa iri nani pane kudzika-kukacha, sezvo iwe uchigona kuchengetedza calorie kuverenga yakaderera pasina kupira kuravira.
4. Kuwedzera basal metabolic rate
Idya zvishoma zvishoma pazuva. Izvi zvinopa muviri vimbiso yakadzokororwa yekuti chikafu chakawanda chiri kuuya - chinomira kuunganidza macalorie uye chinopisa mafuta nemufaro. Chikafu chidiki hachisi bhegi remakirisipu uye rekutengesa kofi yemuchina; iwo muchero, kana chikamu chidiki chetrail mix (michero yakaoma nenzungu dzisina munyu), kana mbiya diki yedaal ine roti, kana mbiya yemapfunde.
5. Ita imwe dzidziso isingaremi
Izvi zvinovaka tsandanyama toni, zvichipa muviri kutaridzika kwakanyanya, uye inowedzera basal metabolic rate. Kurovedza kwezuva nezuva nemaremu akareruka - ita kuti ive yakaderera-yakasimba kurovedza muviri, kana usingakwanise kuita zvakawanda - kunoita kuti muviri uenderere mberi uchipisa macalorie nguva refu mushure mekunge wamira kuita maekisesaizi. Kunyange 5-10 maminitsi pazuva ari nani zvikuru kupfuura chinhu. Hazvitore zvakawanda kugadzirisa zvakare mararamiro ako uye kuwana zvachose kuonda . Funga nezvayo sehuremu hwakakwana, hwakagadzirwa muIndia.
Iyo Indian Balanced Diet Plan yekureruka
Sample Diet Chati Yekurerutsa Uremu
7am: Lemon juice mumvura inodziya; kadikidiki keginger mbishi (kutsengwa).
8am: Chisvusvuro chekudya chemangwanani chakagadzirwa chitsva nemafuta ane fiber yakawanda seoti nebajra, yakaturikwa nechipunu chemhodzi yeflakisi; girasi remukaka kana ndiro ye curd; muchero mumwe, e.g. diced papaya.
10.30am: Inenge hafu yegumi nemaviri maarumondi uye mamwe walnuts.
1pm: Ndiro yesaladhi ne mafuta omuorivhi yakanyungudika pairi; mbiya duku yemupunga wakasviba nemiriwo yakakangwa; roti imwe ine daal.
3pm: Girazi rechasi nebhanana.
5pm: Kapu yegirinhi tii, uye maviri multigrain mabhisikiti.
7pm: Kandiro kadiki kenhungirwa, kana diki diki kubatsira yemichero yakaoma.
8pm: Ndiro yedaal, mashoma cubes ekottage cheese, maviri rotis, sauteed miriwo.
10pm: Girazi duku remukaka unodziya. N.B. Iyi chati yekudya yekuderedza uremu ndeyekuenzanisira chete.
FAQs pamusoro pechikafu cheKuderedza Uremu
Mubvunzo: Chii chinonzi 1,200-calorie kudya?
KUNA: 1,200- calorie kudya Chati yekudya yakanyatsogadzirirwa kukubatsira kuderedza uremu. Pfungwa yekuseri kwechikafu ndeye kushandisa macalorie nenzira yakaganhurirwa uye kutarisa macalorie ekudya zuva nezuva. Zvinotanga na protein-rich breakfast nechinangwa chekudya 200 kusvika 350 macalorie. Zvokudya zvemangwanani zvinofanira kunge zvakapfuma muprotein uye fiber. Zvigadzirwa zvemukaka nemichero ndiyo nzira yakanaka yekuenda. Zvokudya zvemasikati zvinofanira kuva zvine utano nemiriwo, zviyo zvakakwana uye mapuroteni, nechinangwa chekudya 300 kusvika ku350 makori pakudya kwemasikati. Kudya kwemanheru kwese kunofanirwa kuita mazana mana kusvika mazana mashanu emacalorie, uye kuti uzadze yasara yekoriori yako yekudya, idya twukudya mukati mezuva izvo zvinofanirwa kunge zviri pakati pe50 - 100 calorie intake bracket.
Mubvunzo: Munhu anorasikirwa sei nehuremu negreen tea?
KUNA: Green tea inozivikanwa kuva inoshanda mukubatsira vanhu kuderedza uremu. Iyo yakapfava caffeine mugirini tii inoshanda seinosimudzira mukupisa mafuta. Iyo zvakare yakapfuma mune antioxidants inobatsira kuwedzera metabolism uye kusadzivirirwa. Iyo yakanakisa nzira yekuzviita nayo ndeyekuve nemakapu mana kusvika mashanu pazuva, kunze kwekuremerwa nekuremerwa, zvakare inokuchengetedza iwe kuzorodzwa uye nesimba mukati mezuva.
Mubvunzo: Sei kudya kwangu kusiri kushanda?
KUNA: Kunyange iwe uchifunga kuti uri munzira yekudya kwako, pane zvinhu zvauri kuita zvisiri izvo izvo zvisiri kukubatsira kuti urasikirwe ne kilos idzodzo. Kutanga, kurega kudya uye kusadya zvakakwana hakubatsiri zvachose. Izvo zvakakosha kuti uwane yako calorie yekudya zvakarongeka uye ita shuwa kuti unotevera a protein-rich diet chati . Kuenda usina carb kana usina mafuta haisi iyo nzira yakanaka uye haina kufanira sezvo inokusiya iwe upfupi pane zvinovaka muviri zvaunoda kuti urambe uine simba. Ita shuwa kuti unoshandisa akakwana macalorie mazuva ese, uye tarisa pakuva nekudya kwemangwanani kune hutano. Chinja chikafu chako cola negreen tea uye unogona kutanga kuona zvabuda.
Mubvunzo: Munhu anorasikirwa sei nehuremu negreen tea?
KUNA: Green tea inozivikanwa kuva inoshanda mukubatsira vanhu kuderedza uremu. Iyo yakapfava caffeine mugirini tii inoshanda seinosimudzira mukupisa mafuta. Iyo zvakare yakapfuma mune antioxidants inobatsira kuwedzera metabolism uye kusadzivirirwa. Iyo yakanakisa nzira yekuzviita nayo ndeyekuve nemakapu mana kusvika mashanu pazuva, kunze kwekuremerwa nekuremerwa, zvakare inokuchengetedza iwe kuzorodzwa uye nesimba mukati mezuva.
Mubvunzo: Ndeupi rudzi rwemaekisesaizi rwaunofanira kuita paunenge uchidya uremu?
KUNA: Kana iwe uri muzvikamu zvakakura zvekurovedza muviri pajimu, enderera navo. Tarisa pakuita mamwe cardio uye kurovedza muviri . Izvo hazvifanirwe kusaina kuve nhengo yejimu uye kuve wakasimba nemaitiro ekusimba, asi maekisesaizi ekutanga sekumhanya, kusvetuka, kutamba mutambo kunoshanda paunenge uri pauri. kuderedza uremu kudya . Zvakakosha kuchengetedza kuenzanisa mukudya kwako uye maitiro ekurovedza muviri.
Unogonawo kuverenga uchienderera mberi iyo yakakwana yakagadzikana yekudya chati kuti uve nehutano .
