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Kuderedza uremu nekuzvipira kunoda humwe hwakakomba hupenyu shanduko. Nekuti iwe unoda kupisa mamwe mazana mashanu emazana macalorie kuti ubvise chete pondo. Kurasikirwa nehuremu harisi basa riri nyore, asi hazvireve kuti iwe unofanirwa kunge uri pachikafu nguva dzose kuti uderedze huremu.
Kucheka macalorie inzira inoshanda yekuzadzisa zvido zvekurasikirwa uremu. Zvinoreva, izvi zvese ndezve kugadzira swaps uye nekuvandudza hutano hwakanaka hunogadzikana kwenguva refu, pane kungozvinyima wega.
Kupisa mazana maviri kana mazana mashanu macalorie pazuva zvingangotaridza kunge zvisiri nyore, asi hazvina kuoma futi. Kuti ikubatsire kukutungamira, isu takaisa pamwechete nzira shoma dzekutema mazana macalorie pazuva.
Saka, tarisa kuti uzive nezvenzira dziri nyore dzekucheka mazana macalorie pazuva uye kutanga kushandisa zvakafanana.
Sarudza Nhema Kofi
Mukombe we latte ine zero yakawedzera shuga ine mazana maviri emakori, nepo mukombe wekofi nhema uine 2 macalorie. Kana iwe ukanwa makapu maviri ekofi nechinhu chinotapira, iwe uri kuwedzera pane macalorie. Unenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge washandira kukofi nhema.
Tsenga Zvokudya Zvako Zvishoma nezvishoma
Kutsenga kuruma kwega kwega zvakapetwa sezvaunowanzoita kunokutendera kuti unzwe kuzara uye usanzwa nzara mushure. Kutsvagurudza kunoratidza kuti iwe unogona kudzikisa chaunodya pakudya kwega kwega kubva pa100 kusvika ku120 macalorie nekubvisa anenge mazana mana macalorie. Uye nenzira iyi, unogona kugutsikana pane zvidiki zvidiki zvakare.
Pedza Nyota Yako Nerimu Mvura Panzvimbo PeSoda
Hongu, nguva inotevera paunonzwa nyota, usatora bhodhoro resoda. Panzvimbo iyoyo, inwa girazi remvura nyowani yakasvinwa yemonimu. Iwe unozochengetedza angangoita mazana maviri macalorie kune ese cola kana soda yaunosvetuka. Chinjana zvinwiwa zvitatu pazuva uye uchajekesa macalorie mazana mashanu.
Bika Kudya Kwako Kumba
Chidzidzo chakawana kuti vanhu vaibika kudya kwemanheru kumba vaidya 140 macalorie uchienzaniswa nevanhu vairaira mukati, kudya, kana kupisa chikafu chisati chagadzirwa. Gadzira yako yemangwanani uye yemasikati uye iwe unenge wave pedyo neiyo 500 koriori kushomeka.
Girazi Rewaini
1 girazi rewaini rine 125-150 macalorie, saka kana ukacheka magirazi ako ewaini nemagirazi maviri. Iwe unogona kuzvichengetera iwe izere chikafu chakakosha macalorie.
Kugadzira shanduko yekudya iyo inoderedza mazana macalorie pazuva inzira ine hutano yekudzora huremu hwemuviri hwakawandisa.
Dzimwe nzira Hutano Unogona Kuedza
- Yakaderera-koriori ndiro inofanirwa kusarudzwa pane yakakwira-koriori chikafu.
- Iva nemiriwo miriwo pane nyama.
- Shandisa mukaka, chizi uye bota pamwe nezvimwe zvigadzirwa zvemukaka kuzadzisa zuva nezuva macalorie anodikanwa.
- Supu ine pureed miriwo kana stew ndeimwe yakanakisa chikafu sarudzo.
- Mbeu dzese nemiriwo yakaita semasangweji uye masaladi anofanirwa kuverengerwa mukudya kwako mazuva ese.
Zvimwe Zvikafu zvisina hutano Zvekudzivirira
- Zvikafu zvekudya zvine hutano mukati mekudya zvakaita semichero kana nzungu zvinofanirwa kudyiwa.
- Cereal-based breakfast inofanirwa kuchinjwa neprotein-based breakfast.
- Chikafu chakabikwa hachina hutano. Naizvozvo, tora zvakagochwa uye zvakabikwa gadziriro kuitira kuti uteme mazana mazana emakori pazuva.
- Zvigadzirwa zvakagadziriswa zvizere nemakoriori pane chikafu chitsva, saka, iyo yekupedzisira inofanirwa kudyiwa.
- Kuti udimbure mazana macalorie zuva rega rega, unofanirwa kucheka masodha uye doro zvakare.
Goverana ichi chinyorwa!
Kana iwe waifarira kuverenga chinyorwa ichi, chigovana nehama dzako dzepedyo.
Unofanira Kudya Zvibereko Husiku
