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Kumba Hutano Kudya kwehutano Kudya Fitness oi-Amritha K Na Amritha K. muna Kukadzi 22, 2020

Kunyange ruzhinji rwenyika rwuri kumhanya shure kwekudya uye kurovedza muviri kunobatsira kusimudzira kurasikirwa nekurema, kune vamwe vari kutsvaga chikafu chingavabatsira kuti vawedzere uremu - uyezve nenzira ine hutano. Nekuti sekuzivawo, kuwana uremu chidimbu chekeke asi kuzviita nenzira kwayo kunogona kuve kunonetsa.

Kune zvimwe zvikonzero zvakasiyana siyana nekuda kwekuti iwe unogona kuve wakaderera seyakakwana tsika dzekudya, nguva refu yekudya nguva, kusarongeka kwekudya, kusagadzikana kwekudya saNervosa uye bulimia, nezvimwe [1]

Chimwe chezvikonzero chikuru nei vanhu vachitsvaga nzira dzekuwedzera huremu ndeapo munhu paanowira pasi pekurema. Munhu asina uremu munhu ane huremu hwemuviri hunofungidzirwa kunge hwakanyanya kuderera kuti ave noutano. Vashoma vanhu vane huremu hwemuviri index (BMI) yepasi pe18.5 kana huremu 15 muzana kusvika makumi maviri muzana pazasi peiyo zvakajairika zera ravo uye neboka rekureba. [piri] .

Tarisa BMI yako pano .

Pane rimwe zera, vese varume nevakadzi vanowanzozviratidza ivo nemitumbi yavo uye ndipo panogona kunge paine chimiro chakatetepa chakakonzera kushushikana. Zvakare, kuve wakaderera hausi hutano.

Zvichienderana nehurefu hwako nezera, chiremba wako anogona kukuraira kuti huremu hwako hunofanira kunge hwakawanda sei [3] .

Verenga zvimwe kuti uzive maitiro ekuwedzera uremu nenzira ine hutano.

1. Butiro Peanut

Nzungu dzakazara nemapuroteni nemafuta uye chakasarudzika chikafu chisarudzo chevanhu vari kutsvaga kuwana huremu zvakasununguka [4] . Teaspoon imwe yenzungu bhinzi ine macalorie anosvika zana. Iinewo mavitamini akaita semagnesium, folic acids, vitamini B uye vitamini E [5] . Unogona kusimudzira nzungu yako yekudya nekuishandisa pachidimbu chechingwa uye nekudya kwekuseni.

2. Mukaka Wemafuta Wese

Imwe yemhinduro dzakareruka dzekuwedzera huremu ndeyokunwa mukaka wakazara wemafuta. Tsiva mukaka wakaomeswa nemukaka wakazara uye muviri wako unowana macalorie makumi matanhatu pagirazi. Mukaka une zvakare mavitamini uye zvinovaka muviri uye zvakare manyuko akanaka evitamini D uye vhitamini A [6] .

3. Avocado

Avocado inzira yakanaka kwazvo yekuwedzera mafuta ane hutano mukudya kwako. Hafu yeavocado ine makoriori zana nemakumi mana uyezve manyuko akanaka evitamini nemamineral, senge vhitamini E, folic acid uye potasium [7] . Iwe unogona kunakidzwa nemaavocado nekuaisa mumasadhi, smoothies kana sekupararira.

4. Gorosi Rese Chingwa

Chingwa chegorosi chese chimwe chikafu chinogona kukubatsira kuti uwedzere uremu. Chingwa chegorosi chose chine zvinovaka muviri chekutsigira chisvusvuro chine hutano uye zvakare kuwedzera makori akaringana [8] . Izvo zvine fiber uye zvicherwa izvo zvinoshayikwa muchingwa chakajairika chena.

5. Nzungu

Kana zvasvika pakuwana huremu, nzungu imwe sarudzo yakanaka. Inoita yesarudzo huru yekudyiwa uye ine manyuko akanaka emafuta uye zvinovaka muviri. Ivo zvakare vane fiber uye vanochengeta dumbu rako rizere kwenguva yakareba kwenguva. Kuti uwane zvakanakira zvakawanda, idya nzungu dzakasanganiswa zuva nezuva [9] .

6. Mbatatisi

Mbatatisi yakakwira mumakabohydrate ayo anozokubatsira kuti uwedzere uremu nekukurumidza. Iwo zvakare akakwirira mu protein, izere nefibre uye zvakare iine huwandu hwakawanda hwevitamini C. Unogona kuchengetedza ganda kuti riwane rakakwana kudya kwehutano [10] .

7. Mabhanana

Tora bhanana kuti rikurumidze pa-iyo-iyo simba uye nekuwana huremu. Mabhanana ane potassium yakawanda, makabhohaidhiretsi nezvimwe zvinovaka muviri zvakakosha izvo zvinokupa simba nekukuchengetedza uine hutano. Mabhanana ane anopfuura zana macalorie, saka anogona kukubatsira kuwanda [gumi neimwe] .

8. Mazai

Mazai akanaka kudya kuti uwane huremu hwakanaka. Yakaputirwa neprotein, mavitamini, uye zvicherwa, kudya mazai maviri mangwanani ega ega kunogona kubatsira kukupa iwe simba raunoda kuti uwane mukati mezuva. Gadzira, poisa iyo, fry, wira kana gadzira omelette kuti unakirwe nehutano hwakanaka [12] .

9. Ruomba

Butter yakakwira mumacalorie uye unogona kuiwedzera pakubika kwako pane kushandisa mafuta ekubikisa. Butter ine mafuta akazara, saka idya uye unakirwe nayo muhuwandu hushoma [13] . Paradzira bhotela pamusoro pechingwa chako chegorosi uye udye pakudya kwemangwanani kana sechikafu.

10. Ghee

Ghee ndechimwe chimiro chejekesa bota. Iwe unogona kushandisa ghee mune zvine mwero mukubika nekuti ine yakawedzera kuravira uye mafuta akazara [14] . Idya chaiyo mhou ghee sezvo iine antioxidants, yepakati-cheni mafuta acids, inobatsira kugaya uye ine antiviral uye antibacterial zvivakwa. [gumi neshanu] .

11. Cheese

Kazhinji, machizi mazhinji akanyanya mumafuta iwe unogona kudya chezi yembudzi uye parmesan chizi izvo zvinokubatsira iwe kuwana huremu zvakasununguka. Asi vapedze muhuwandu hwakaenzana [16] .

12. Nyama Tsvuku

Kunyangwe nyama tsvuku iine cholesterol yakawanda, inzira inoshanda yekuwedzera huremu nyore [17] . Nyama ine huwandu hwakawanda hweprotein nesimbi, uye zvimwe zvikamu zvenyama zvine manyuko akanaka emafuta. Unogona kubika nyama tsvuku mumafuta emuorivhi kune chikafu chakakwana kuti uwane huremu [18] .

Iye zvino zvauri kuziva zvimwe zvekudya zvakajairika uye zviripo zvirinani zvinogona kubatsira kusimudzira huremu hune hutano, heano mamwe matipi angakubatsira iwe mukuita.

13. Usarega Zvinopfuura Maawa mana Kupfuura Pasina Kudya

Muviri wako unoda kugara uchipiwa simba uye kana iwe ukasvetuka chikafu, unonyima muviri iwo mafuta waanoda. Unogona kudzivirira muviri wako kuti usarasikirwe neturu yakakosha nekudya chikafu chenguva dzose chakaparadzaniswa pakati pematatu-mashanu maawa akaparadzana [19] .

14. Idya Zvikafu Zvakasiyana Panguva Imwe

Nguva dzose tarisa kudya mapoka matatu ezvokudya kamwechete. Zvikafu zvakasiyana siyana senge zviyo, michero nemiriwo zvinopa muviri wako zvinovaka muviri kuti ushande zuva rese [makumi maviri] .

15. Idya Hutano Asi Zvikafu Zvakakora

Sarudza chikafu chine hupfumi chinorongedza akawanda makabhohaidhiretsi, mapuroteni kana mafuta kuita kadiki kushandira. Zvakare, enda kune michero yakaomeswa isina kuwedzerwa shuga kana zvinodzivirira [makumi maviri nerimwe] .

16. Inwa Chikafu Chako

Kunyangwe zvinwiwa zvisiri kuzadza sezvikafu zvakasimba paunenge uchiedza kuwedzera uremu, zvinokwanisa kukupa chikafu chakakwana [22] . Enda kune smoothie uye milkshakes izvo zvakagadzirirwa kumba.

17. Idya Right Usati Wavata

Kuporesa, kugadzirisa uye kuvandudza muviri kunoitika patinenge takarara [2. 3] . Kudya chikafu chitsva uye chine hutano usati warara kunokupa simba rakakwana rinoshanda mumuviri wako paunenge wakarara.

Kunze kwezvambotaurwa, mamwe matipi ekuwedzera uremu nenzira ine hutano ndeyekudzivirira kunwa mvura usati wadya, uchishandisa mahwendefa mahombe, uchiwedzera kirimu mukofi yako uye kurara zvakanaka [24] .

Pamashoko ekupedzisira…

Izvo zvakakosha kuti unzwisise kuti kuwana uremu nenzira kwayo uye kwete nekungovhara pazvikafu zvisina hutano isarudzo iri nani yemuviri wako. Nzira yakanakisa yekuwedzera huremu ndeyokuenda nenzira yechisikigo.

Nguva dzose yeuka, kuenzanisa kwakakosha.

Inowanzo Bvunzwa Mibvunzo

Q. Mukadzi anogona sei kuwedzera uremu nenzira ine hutano?

TO. Idya kakawanda, sarudza chikafu chine hupfumi, edza smoothies uye kuzunza, tarisa paunonwa, gara uchipota uchirovedza muviri.

Q. Ndeupi muchero wakanaka wekurema?

TO. Mimwe michero mitsva, yakaita seavocado nekokonati, manyuko akanaka emafuta ane hutano, ayo anogona kukubatsira kuti uremu. Mabhanana uye mango zvakapfuma mumacarbs uye macalorie.

Q. Chii chinoita kuti iwe ukurumidze kukora?

TO. Kushaikwa kweprotein mukudya kwako kungave kuri kukuita iwe uwane mafuta.