Kudya kwakapatsanurwa iri mukati meboka renzira dzekutsvedza idzo haritenderi chero rudzi rwechikafu uye izvo zvinobvumira munhu anosarudza kuitevera idya zvishoma zvese, saka haina kutaridzirwa seinorambidza mhando yekudya.
Rudzi rwekudya urwu rwakanangana nevanhu ivavo vanoda kuonda uye kune avo vanoda kuichengeta uye kudzivirira kubata mashoma ekuwedzera kilos. Tevere ini ndichakuudza zvishoma nezve chikafu chakaparadzaniswa saka iwe unogona kuziva zvese zvayakanakira uye njodzi dzayo.
Unhu hwechikafu chakaparadzaniswa
Kudya kwakapatsanurwa ndeyeboka iro rezvikafu izvo havadziviriri chero rudzi rwechikafu mune yako uremu kurasikirwa chirongwa. Kiyi yekudya kwakadai kupatsanura mafuta, mapuroteni uye makabhohaidhiretsi uye nenzira iyi dzivisa kuzvitora pamwechete mundiro imwe chete.
Nekutora zvakasiyana uturu uhwu, muviri unotora chikamu chemafuta awakachengeta kukwanisa kuita zvakakwana pamusoro pekubvisa huwandu hwakawanda hwemvura, iyo inobatsira kudzikisa muviri wako mafuta.
Imwe yemapoinzi mukuda yemhando iyi yekudya, ndeyekuti inobatsira munhu anoitevera kuti anyatso kusiyanisa boka rega rega rekudya. Nenzira iyi, munhu akati anogona kudya nenzira hutano hwakakwana uye hwakadzikama.
Mapoka ezvikafu mune chikafu chakaparadzaniswa
Sezvandakambokuudza kare, chinhu chikuru yeiyo dissociated kudya ndeyekuti inosanganisa iyo mhando dzakasiyana dzechikafu zvinoenderana nezvinovaka muviri.
Carbohydrate
- Rice
- Gorosi
- pani
- Pasita
- Chibage
- Muriwo
- soybean
- Mbatatisi
Mafuta
- Olive mafuta
- Mafuta ezuva
- Avocado
- Almond
- Pistachio
- Hazelnuts
- Walnuts
- chokoreti
- Vakaomeswa
Mapuroteni
- Carne
- Pescado
- Hove
- Mukaka uye zvigadzirwa zvemukaka
- Mazai
Frutas
- kiwi
- Ndimu
- Orange
- Tangerine
- Pineapple
- Mazambiringa
- Strawberries
- Apple
- Banana
- tomaatti
- Pera
- Peach
Muriwo nemiriwo
- Lettuce
- Swiss chard
- Clery
- Leek
- Broccoli
- Koliflower
- Asparagus
- Sipinachi
- Howa uye howa
- Shiraplant
- Dzungu
- Cucumber
- Pepper
- Zucchini
Maitiro ekubatanidza chikafu mune chakaparadzaniswa chikafu
Ipapo ndichakupa nhungamiro chii chaunofanira kutevera kana zvasvika sanganisa chikafu chakasiyana pane chikafu chakaparadzaniswa:
- Iwe haugone kubatanidza chikafu chine mafuta ne mapuroteni.
- Iwe haugone kusanganisa zvakasiyana makabhohaidhiretsi mundiro imwe chete.
- Iwe haufanire kusanganisa makabhohaidhiretsi ne mapuroteni.
- Tanto miriwo yakaita semiriwo unogona kuvasanganisa nechimwe chikafu chero bedzi chisiri chibereko.
- Iwe unofanirwa kudya muchero pa pakati-mangwanani kana pakati-masikati uye pasina kusanganisa nechimwewo chikafu.
- Iwe haufanire kudya mapuroteni kana makabhohaidhiretsi panguva yekudya kwemanheru.
- Dessert Inofanira kunge iine kofi, infusion kana iyo skimmed yogati.
- Paunenge uchidya haugone kunwa zvinwiwa zvine shuga kana majusi.
- Iko kudya kwe doro neshuga.
Muenzaniso wemenu yevhiki nevhiki yezvikafu zvakaparadzaniswa
Ndichakuratidza inotevera muenzaniso wemenyu iyo inogona kushanda sehwaro hwezvaanofunga chikafu chakaparadzaniswa.
- Muvhuro: Kwekudya chamangwanani mbiya ye muesli nemukaka uye kuiswa kwe green tea. Panguva dzemangwanani unogona kuva neimwe chimedu chemuchero. Kudya pasita nemiriwo uye skimmed yogati. Kudya pane chimedu chemuchero. Kwekudya kwemanheru saradhi yakasvibirira, hove dzakabikwa uye kuiswa.
- Chipiri: Kwechingwa chamangwanani ne mafuta omuorivhi uye kofi. Panguva dzemangwanani chimedu chemuchero. Panguva yekudya kwemasikati huku yakabikwa nemiriwo uye yogati yakasviba. Kuve nekumukirwa. Panguva yekudya kwemanheru a kukanya zai nemiriwo uye kuiswa.
- Chitatu: Pakudya kwemangwanani unogona kuva masoseji akasiyana siyana padhuze ne infusion. Panguva dzemangwanani chimedu chemuchero. Kudya a legume uye muriwo saladhi pamwe neiyo skimmed yogati. Kana zvasvika pakuva nechikafu, chimedu chemuchero. Kwekudya kwemanheru miriwo inomhanyisa fry, a prawn french omelette uye kuiswa.
- China: Kwekudya chamangwanani unogona kuva zvimwe zviyo ine organic yogati padhuze ne red tea infusion. Panguva dzemangwanani chimedu chemuchero. Panguva yekudya kwemasikati ndiro ye turkey stew uye kuiswa. Kudya pane chimedu chemuchero. Kwekudya kwemanheru saradhi yakasvibirira pamwe chete nechero rakapiswa uye iyo yogati yogati.
- Chishanu: Kwekudya chamangwanani chizi isina mafuta pamwe neiyo organic yogati uye infusion. Panguva dzemangwanani chimedu chemuchero. Kudya mamwe macaroni ane howa uye bio yogati. Kudya pane chimedu chemuchero. Kwekudya kwemanheru zvishoma salmoni yakakangwa uye yogati yakasviba.
- Mugovera: Pakudya kwemangwanani unogona kuva tositi ine maorivhi pamwe neiyo skimmed yogati uye infusion. Kuva nechidimbu chemuchero masikati. Panguva yekudya kwemasikati nyama yakabikwa ine sauteed miriwo uye infusion. Kudya pane chimedu chemuchero. Kwekudya kwemanheru asparagus omelette uye kuiswa.
- Svondo: Panguva yekudya kwemangwanani mukombe wemesli ine skimmed yogati uye infusion. Kwemasikati chimedu chemuchero. Kudya ndiro yeTurkey stew nemiriwo uye yogati yakasviba. Kudya pane chimedu chemuchero. Pakudya kwemanheru unogona kuva muto wemuriwo pamwe nedzimwe mussels dzakapiswa uye infusion.
Iko kudya kwakaparadzaniswa kunoshanda here?
Zvinoenderana nevazhinji vanoona nezvekudya zvinovaka muviri, chikafu chakaparadzaniswa chirongwa chakakwana chekudzikira uremu kurasikirwa nemamirioni mashoma ekuwedzera usingaende nenzara uye chikafu chakakwana kumuviri. Sezviri pachena kiyi yekubudirira kweichi chikafu haina kuwanikwa mukuparadzanisa mapoka ezvokudya akasiyana, asi chikonzero chekushanda kwayo chiri mairi yakaderera caloric kudya uye kurambidzwa kwekutora zvigadzirwa zvakasiyana zvinokuvadza muviri senge iyi ndiyo kesi yeshuga kana doro.
Zvisinei, pazasi Ndinokusiya vhidhiyo nezvei tsika kana zvichikosha kutanga kudya uku uye bvisa mapaundi ekuwedzera uye dzokera kuchimiro chako chekare.