Munhu ane BMI (body mass index) isingasviki 18.5 anoonekwa seane huremu hushoma maererano nezviyero zvakatarwa neWorld Health Organisation. Kune huwandu hwemamiriro ekurapa anogona kukonzera uremu, iyo yakajairika kuve, kenza, chirwere cheshuga, hutachiona, thyroid matambudziko, kusagadzikana kwekudya nezvimwe. Usati waenda pane zvakagadziriswa kudya kuti uwedzere uremu zvakakosha kubvunza chiremba wako.
Chete mushure mekuona chikonzero chinonzwisisika chekurasikirwa kwako uremu iwe unogona kutanga kudya chikafu kuti uwedzere uremu hwako. Muzviitiko zvakawanda, vanachiremba pachavo vanokuendesa kune nyanzvi yezvekudya anozonyora a Kuwedzera uremu kudya , uchiyeuka uremu hwako hwekudya. Kana uri kutarisa kuisa makirogiramu nenzira ine utano kumba, heino runyoro rwezvokudya zvaunogona kuwedzera pakudya kwako zuva nezuva.
Poshi. Weight Kuwedzera Kudya - Hutano Mafuta
piri. Weight Gain Diet - Dark Chocolate
3. Cheese yeKuwedzera Weight
Four. Avocados mukudya kwako kwezuva nezuva
5. Cereal Snack Bars
6. Salmon Chikafu Chinoshamisa
7. Kunobva Mapuroteni - Red Nyama
8. Kuwedzera Weight Kudya - Mbatata
9. Musanganiswa weVitamins - Mukaka
10. Chingwa Chezviyo Chese
gumi neimwe. Weight Kuwedzera Diet - FAQs
Weight Kuwedzera Kudya - Hutano Mafuta
Yakapfuma mumacalorie , mafuta ane utano uye mafuta akaita semafuta omuorivhi, mafuta ekotapeya uye kokonati mafuta isarudzo dzakanaka dzekuwedzera kune yako uremu kuwedzera kudya. Kuwedzera chipunu chemafuta pakudya kwako kwemazuva ese kunogona kuwedzera 135 macalorie!
Zano: Whip up a hutano svutugadzike fry uchishandisa avocado mafuta kana kudira mafuta omuorivhi pamasaladi ako.
Weight Gain Diet - Dark Chocolate
Haisi chete chocolate yakasviba inokubatsira iwe kuwana uremu asi inopawo hutano hwakanaka hwe antioxidants, fiber uye zvinovaka muviri. A 100 gm bar yechokoreti ine anenge 550 macalorie. Chokoreti yakasviba inozivikanwa zvakare kukurudzira kugadzirwa kwe endorphins uye serotonin inosimudzira manzwiro ekufara uye mafaro.
Zano: Pop chokoreti zvishoma kana iwe uine nguva yako yekusimudzira manzwiro ako.
Cheese yeKuwedzera Weight
A fabulous tsime reprotein uye mafuta ane utano , cheese isarudzo huru yekuwedzera kune yako uremu kuwedzera kudya sezvo ichipa punch yekunaka kune chikafu zvakare. Cheese ine anosvika zana negumi macalorie paawandi imwe uye anenge 8 magiramu emapuroteni.
Zano: Mwaya mashevha echizi pachingwa chegorosi uye ovheni-bikira chikafu chine hutano.
Avocados mukudya kwako kwezuva nezuva
Yakanyanya mumaminerari, mavitamini, mafuta ane utano uye makorikori, avocado imwe yakakura-yakakura ine macalorie anosvika 320, 17 magiramu efayibha uye akapoteredza 30 magiramu emafuta. Avocado smoothies chikafu chinonaka uye chine hutano chaunogona kubaya mukati mako utano huremu hwekudya . Avocado pagorosi-rase tositi ine mashevheni e feta cheese imwe sarudzo inonaka inonaka yekusanganisa mune yako. kudya kwezuva nezuva .
Zano: Wedzera bhanana nemukaka kune avocado pulp. Sanganisa pamwe chete kune inonaka inonaka.
Cereal Snack Bars
Zvokudya zvezviyo zvakaita seoats, granola, bran uye multigrain zvine huwandu hwe carb uye shuga yakaderera, zvichiita kuti ive sarudzo ine hutano. kuwedzera uremu nekukurumidza . Dzivisa kudya cereal snack mbariro dzine zviyo zvakanatswa kana shuga yakawedzerwa.
Zano: Gadzira mabhara ako egranola nekukwapura pamwe zviyo, chokoreti machipisi, zvichingodaro. Sunga pamwe chete nehuchi, chando uye chengeta.
Salmon Chikafu Chinoshamisa
Yakazara nemafuta ane hutano uye mapuroteni, salmon chikafu chinonaka chekudya kana iwe uchitsvaga kuisa makirogiramu. Wedzera uremu nenzira ine hutano nechikafu ichi chine mega-3 fatty acids inosimudzira hutano uye inochengetedza huwandu hwezvirwere kure. A 6-ounce fillet yesalmon inopa anenge 350 makorikori uye 4 magiramu emafuta omega-3.
Zano: Patanidza salmon negirazi re waini tsvuku ; inosimudzira kunaka uye yakanaka kune hutano hwemoyo wako.
Kunobva Mapuroteni - Red Nyama
Wakambozvibvunza kuti sei vanovaka muviri vachidya nyama tsvuku? Iyo inoshamisa sosi yeprotein, nyama tsvuku inozivikanwa kuwedzera tsandanyama. Shingairira kucheka kwenyama tsvuku ku chengetedza hutano uchipfeka kilos.
Zano: Zvibatanidze nembatatisi yakakanyiwa kuitira zvinonaka zvakadaro kudya kune utano zvinokubatsira kuisa uremu.
Kuwedzera Weight Kudya - Mbatata
Muriwo wesitashi uyu haungonaka asi wakanaka kurema kuwedzera chikafu chinhu chaunogona kuwedzera pakudya kwako. Mudzi uyu wakasiyana-siyana unogona kupedzwa nenzira dzinoverengeka. Mbatata salads, soups, mashed mbatatisi uye mbatatisi ine utano -based bakes isarudzo huru.
Zano: Machipisi akabikwa nembatatisi muovheni uye mafries zvinonaka zvinonaka zvaunogona kusarudza!
Musanganiswa weVitamins - Mukaka
Musanganiswa wemavhitaminzi, zvicherwa, makabhohaidhiretsi, mafuta nemapuroteni, mukaka chinwiwa chinozivikanwa kwazvo. inobatsira mukurema . Kudya kwezuva nezuva kwemukaka kunokurudzirwa kune avo vanoedza kuwedzera chiuno chavo (nenzira ine utano)! Unogona kuwedzera protein kuzunungusa poda yekuwedzera kuravira uye imwe dosi yeprotein.
Zano: Wedzera mukaka kumuchero wako smoothies!
Chingwa Chezviyo Chese
Chingwa chitsva chezviyo isimba refayibha uye rine makirori anosvika 250 pa100 gramu. Iyo ine hutano sarudzo yekuwedzera kune yako yekudya kana yakadyiwa mumuganhu. Chingwa nebhota iri nyore uye inoshanda snack kuti uwane uremu unogona kukwenya kana uri kutsvaga kuwedzera uremu.
Zano: The fresher zviri nani! Edza kubika chingwa chako kumba sezvo chiri nani.
Weight Kuwedzera Diet - FAQs
Q. Unogona kuwedzera uremu nekurovedza muviri? Kana hongu ndokumbirawo muratidze mashoma?
TO. Kuita maekisesaizi nguva dzose hakungobatsiri munhu kuderedza uremu chete asiwo inzira ine utano yekuwanza. Push-ups, pull-ups, squats uye mapapu mashoma maekisesaizi anogona kuitwa kumba zviri nyore pasina midziyo. Zviri nani kubvunza mudzidzisi ane hunyanzvi kuti uzive kuti chii chinoshanda zvakanyanya kurudzi rwemuviri wako. Kubatanidza chirongwa chekurovedza muviri chine hutano ne protein-rich diet inzira ine hutano yekusimudzira BMI yako.
Q. Ungakurudzire artificial protein powders?
TO. Nepo vezvekudya pasi rose vangabvuma kuti zvakanakisa kuisa uremu organic kuburikidza ne Kuwedzera uremu kudya , hapana migumisiro inokuvadza yekudya mapuroteni powders. Unogona kutaura nemurongi wezvekudya kana nyanzvi yezvekudya kuti uzive kuti ndeipi ingakodzera zvaunoda zvakanyanya.
Mubvunzo
TO. Hongu, kudya kudya kwemuriwo kwakanyatso kuenzana kunosanganisira zvekudya zvakaita semabhanana, milkshake, soya nezvimwe zvekudya zvemuriwo zviri pamusoro, zvinogona kukubatsira kuonda. Nepo kudya nyama kunogona kukurumidza kuita, a kudya kwemiriwo kwakachena inogonawo kukubatsira kuwedzera uremu.
