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Kuva wakafuta uye kufutisa kwete kungoita sekusina hutano asi muchokwadi kwakadzika midzi nekurwara uye akasiyana hutano hutano. Kune munhukadzi, kugara wakaringana kwakabatana zvakananga nemuviri wake uri mukati mehwindo reanodikanwa uye huremu hwakasimba maererano nehuremu hwakaenzana uye machati emuviri mashoma.
Kudya kwave kuchisanganisirwa nehuremu, asi chii chakanyanya kukosha kuri kudya nenzira kwayo. Kuva nenzara yako kuti uderedze huremu hakuzokutorere iwe chero kupi. Iwe unenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchida
Kudya zvakanyanya kunogona kuita kuti iwe urware. Saka zvakakosha kuti ubvunze chiremba wezvekudya zvinovaka muviri kana chiremba wezvekudya uyo anogona kukubatsira nekugadzirira chati yekudya inotevera iyo inosimbisa iwe kurasikirwa nehuremu nenzira ine hutano. Verenga pamusoro kuti uzive iwo matipi aunogona kutora kuburikidza anotevera anongedzera pane yekudya chati yekudzora huremu hwevakadzi.
Kudzokera muchimiro, kunyanya kana iwe waisa uremu munguva pfupi yapfuura, zvinogona kuve zvakaoma. Hapana munhu anoda kubuda kunze kwechimiro uye zvinogona kunyadzisa zvachose kuona kuti hauchakwanise mune hembe dzawakangoshandisa gore rapfuura. Kusarudza chikafu chinokodzera mararamiro ako chakakosha. Kungo tevedzera chero chikafu chinodakadza netariro yekudzora huremu kunogona kuita iwe nehutano hwako kupinda mumatambudziko.
Chikafu Chati cheVakadzi Kuti Vadzikire Kurema
Kunzwisisa chii chiri kukuchengetedza mafuta, huwandu hwesimba rinodiwa kupisa akawandisa macalorie, uye kudzora kudzora zvinhu zvese zvakakosha zvekudzora huremu. Tevedza iwo matipi ari pazasi kuti unzwisise maitiro ekugadzira dhayeti chati yekureruka kwevakadzi.
1. Usarega Kudya
Chikonzero chekutanga nei chati yekudya ichideredza uremu hwevakadzi inogona kusashanda zvinobudirira dzimwe nguva ndipo apo mukadzi paanofunga kusvetuka chikafu achifunga kuti anogona kudzivirira macalorie nenzira iyi. Muchokwadi, kusvetuka chikafu kunoita kuti ufe nenzara izvo zvaizopedzisira zvakumanikidza iwe kupedzisira wadya chimwe chinhu chisina hutano. Izvi zvinopedzisira zvavhiringidza yako uremu zvinangwa.
2. Kudya Kakawanda
Kudya chikafu mune zvidiki zvishoma kazhinji uye kazhinji kunobatsira. Usazvirega uine nzara. Edza kudya zvinwiwa zvine utano kana michero kazhinji.
3. Kudya Zvigadzirwa zvekumba
Kubika pamba kunokupa iwe bhenefiti yekushandisa izvo zvaunoda kuti ubatsire iwe kutsvaga dzimwe nzira dzakanaka.
4. Chengeta Chikafu Chine Hutano MuStock
Ita shuwa kuti iwe unogara uine chikafu chine hutano muchitoro kumba. Izvi zvinokubatsira iwe panguva yako yekutambudzika panzara.
5. Yakakwana Kudya Chirongwa
Ita shuwa kuti kudya kwako kune zvakakwana zveprotein, mavitamini, makabhohaidhiretsi, uye mafuta akanaka.
6. Shandisa Madiki Mahwendefa nembiya
Kutsvagurudza kwakaratidza kuti kushandisa mahwendefa madiki uye ndiro zvinokubatsira kudya chikafu chidiki uye zvinokudzivirira kubva pakudya zvakanyanya.
7. Dzivisa Zero Carb Kudya Zvirongwa
Muviri wedu unoda mhando dzese dzehutano. Zvirambidzo zvekudya zvirongwa hazvizokubatsire kuzadzisa zvinangwa zvako zvehuremu nenzira ine hutano.
Chikafu Chati Kuti Uderedze Kurema Kwevakadzi
Tevedza chirongwa chekudya chakataurwa pazasi kuti uve nechokwadi chekuti une uremu hwakanaka. Icho chiri pazasi chikafu chati chakapararira kwemasvondo mana.
Vhiki 1
Mangwanani-ngwanani Mangwanani:
• Iva nechibereko chimwe chete chaunosarudza uye mbeu dzakavhenganiswa 3-4 dzakadai seflakisi, sesame, vise, nezvimwewo.
Kudya kwemangwanani:
Sarudza chero imwe: Paneer sangweji ine chutney / 2 idlis ine sambhar / akki roti / 2 mazai omelette pamwe chete ne2 yakazara zviyo zvehuropi zvimedu / 2 yakavhenganiswa yemuriwo paranthas.
• Girazi rimwe remuto chero wemuriwo.
Pakati-mangwanani
Sarudza chero imwe: 2 madheti uye 4 walnuts / chero muchero wesarudzo yako / nyoro kokonati mvura
Pre-Kudya
• Ndiro imwe yesaradhi ine vhiniga yekupfeka.
Kwekudya kwemasikati
• Sarudza chero ipi: 2 multigrain rotis / ndiro imwe yemupunga.
Sarudza chero imwe: ndiro imwe yemapuri / zai rakatswanywa kana rakagochwa / isina-veg gravy.
• Mbiya imwe yemafuta ane mafuta mashoma.
Pakati-manheru
Sarudza chero imwe: Girazi rimwe reti kana kofi / rimwe girazi remafuta.
Snack
Sarudza chero chimwe chete: Chibereko chimwe chete chaunosarudza / imwe mbiya yemashizha / girazi rimwe rewhy protein chinwiwa.
Kudya kwemanheru
• Ndiro imwe chete yehuku yehuku.
Sarudza chero imwe: Mbiya imwe yemupunga / 2 multigrain rotis.
• Saladi.
• Mbiya imwe yemafuta ane mafuta mashoma / mbiya imwe yemalia dalia.
• Mbiya imwe yesambhar.
• Mbiya imwe yemuto.
Tumira Kudya
• 4 kusvika ku5 nzungu / girazi rimwe remukaka unodziya wakakora-mafuta.
Vhiki 2
Mangwanani-ngwanani Mangwanani
• 10 ml muto wegorosi.
• 5 kusvika ku6 walnuts nemaamondi.
Kudya kwemangwanani
Sarudza chero imwe: 2 yepakati yemuriwo uthappam ine sambhar / imwe mbiya yemuriwo dalia upma / 2 yepakati paneer kana oats dosa / imwe mbiya pongal / imwe mbiya poha.
• Rimwe girazi jisi remuriwo.
Pakati-mangwanani
Sarudza chero imwe: Girazi rimwe remapuroteni rinodedera nemukaka / yakasanganiswa michero mundiro / mutete wekokonati muto
Pre-masikati
• Mbiya imwe yemuto weveji
Kwekudya kwemasikati
• 2 multigrain rotis.
• Imwe mbiya veg / isina-veg gravy.
• Mbiya imwe yemapuri akabikwa.
• Ndiro imwe yemupunga.
• Mbiya imwe yemuriwo wakasanganiswa.
• Imwe veg uye omelette yezai.
Snack
• 2 furawa-yakavakirwa khakras / chero muchero mumwe chete.
• Mukombe mumwe chete green tea.
Kudya kwemanheru
• Huku biryani / yemuriwo pulao.
• Mbiya imwe chete yeraita.
• Mbiya imwe yeveg kana yehuku saradhi.
• Ndiro imwe yemupunga wakanyoroveswa.
• Mbiya imwe yemusanganiswa veg sambhar.
• Ndiro imwe chete yevhizi / isina-veg gravy.
• 2 multigrain rotis.
• Mbiya imwe yemapuri / hove curry.
• Mumwe mbiya curd.
Tumira Kudya
• Girazi rimwe chete re Whey protein Shake / rimwe girazi remukaka unodziya.
Vhiki 3
Mangwanani-ngwanani Mangwanani
• Muto wegorosi une mashizha mashizha.
• Chero muchero mumwe chete.
Kudya kwemangwanani
Sarudza chero imwe: Mbiya imwe yemuriwo poha / 2 oats odli nesambhar / 2 methi paranthas ine yakaderera mafuta curd / 2 yakasanganiswa yemuriwo uttapams ine yakavhenganiswa veg sambhar.
Pakati-mangwanani
• Chero muchero / nzungu.
Pre-masikati
• Mbiya imwe yemashizha emashizha / mbiya imwe yemuto wakasanganiswa wevhegi.
Kwekudya kwemasikati
• 2 multigrain rotis.
• Ndiro imwe chete yevhisi kana girafu isiri-veg.
• Mbiya imwe inodhonza / ndiro imwe yemupunga mutsvuku.
• Imwe ndiro inosanganisa veg sambhar.
• Mbiya imwe yakadzika-mafuta curd.
Snack
• Peanut chikki.
• Yakasanganiswa veggie muto.
Kudya kwemanheru
• Mbiya imwe yemichero uye musanganiswa wevhegi.
• 2 gorosi rotis.
• Ndiro imwe chete yegirafu isiri-veg / imwe ndiro yemupunga wakasviba.
• Ndiro imwe yemapuri.
• Ndiro imwe chete ye curd.
Tumira Kudya
• Girazi rimwe chete re whey protein shake.
Vhiki 4
Mangwanani-ngwanani Mangwanani
• Amla muto.
• Sanganisa walnuts nemaamondi.
Kudya kwemangwanani
• zvikamu zviviri
• Mbiya imwe yemafuta akaderera / mapango mapekeki.
• Mbiya imwe chete yeraita.
• Paneer uye veggie mupunga.
• Ndiro imwe chete ye curd.
Pakati-mangwanani
• 3 kusvika ku4 michero yakaoma / ndiro imwe yemichero yakatemwa.
Pre-masikati
• Mbiya imwe yemashizha emashizha / mbiya imwe yehuku yakakangwa.
Kwekudya kwemasikati
• Ndiro imwe yemapfunde uye dal khichdi.
• Mbiya imwe yemiriwo yakasanganiswa / 2 multigrain rotis.
• Mbiya imwe chete isina gavhuna yakakangwa / zai rakapwanywa.
• Rimwe girazi remafuta.
• Mbiya imwe sambhar.
Snack
• Mukombe mumwe chete wechibage chakabikwa.
• Mukombe mumwe chete kofi / tii / girini tii / chibereko chimwe chaunosarudza.
Kudya kwemanheru
• Mbiya imwe yemuriwo nembeu saladhi.
• 2 multigrain rotis.
• Imwe isina-veg gravy / nyemba dzaunosarudza / imwe mbiya yeraundi kana tsvuku mupunga.
• Mbiya imwe yeveg sambhar.
• Yakatsemurwa zai.
Tumira Kudya
• Girazi rimwe remukaka unodziya.
Kuteedzera chati yekudya iri pamusoro yekuderedza uremu hwevakadzi ichave nechokwadi chekuti iwe unosvika pakudzikisa huremu hwako nenzira ine hutano kwenguva yakareba yevhiki ina. Kugara uchirovedza muviri pamwe nekugara uchishingaira kunoona kuti muviri wako uri muchimiro uye wakakwana.
