Waizviziva here kuti kudya kwemasikati kunofanira kunge kuri pakati pe400 ne500 macalorie? Kiyi yekudzora huremu iri kusvika iyo nhamba neyakaenzana huwandu hwe makabhohaidhiretsi, mapuroteni, mafuta, fiber, uye shuga.
Tevera zvinotevera nhungamiro paunenge uchigadzira chikafu chako inokurumidza kuisa iwe munzira chaiyo kana iwe uchida kudzikira huremu. Ivo havana kunyanyisa kuomarara, asi asi siya muganho wakakura, saka haufanire kunetseka kana iwe uchifunga kuti unogona kuneta wopedzisira wausiya.
Carbohydrate
Pakati pe45 kusvika 55 muzana yemakorori anofanirwa kubva kumakabhohaidhiretsi, zvinoreva kuti iwe unoda magiramu makumi mashanu kusvika makumi matanhatu neshanu mukudya kwako kwemasikati. Carbohydrate inopa simba kune ese muviri nepfungwa, ndosaka kuruma kunogona kuita kuti unzwe uine usimbe. Kuvashungurudza kune zvakafanana, saka usapfuure. Dzivisa macarhydrate akacheneswa, senge chikafu chakagadzirwa kubva muupfu chena neshuga. Pane kudaro, enda kune zviyo zvakakwana uye miriwo mitsva nemichero.
Mapuroteni
Zvakanakisa, tora magiramu 20-30 eprotein, kana chii chakafanana, pakati pe17 ne25 muzana yemakoriori mune chikafu chako anofanira kubva ipapo. Muyero une hutano hweprotein pakati pezuva hwakakosha kuitira kuti usaone kuora masikati. Ivo zvakare vanotigarisa tichigutsikana, tichideredza mikana yekuti isu tidye yakakwira-macalorie zvigadzirwa pakati pekudya.
Mafuta
Kupesana nezvinofungwa nevanhu vazhinji, chikafu chine hutano chinofanira kusanganisira mafuta. Ive neshuwa yekutora mu13-18 gramu (30-35 muzana yemakoriori ako ese) kuti ukunde shuwa shuwa gare gare. Asi chenjera nemanyuko emafuta aunosarudza. Dzinofanirwa kuve chikafu chine hutano, senge nzungu, mhodzi, oiri uye avocado.
Fiber
Kudya kwemasikati kunofanirwa kuve neanosvika magiramu masere efaera, iri 30 muzana yezvakakurudzirwa zvezuva nezuva 25 gramu pazuva. Kusanganisira yakakwira fiber makabhohaidhiretsi (zviyo zvese, miriwo nemichero), mafuta ane fiber (nzungu nembeu) achakubatsira iwe kuzadzisa zvinangwa zvako zvemuviri uyu.
Shuga
Iyo yakaringana huwandu i4 magiramu kana pasi, iyo inogona kuwedzerwa kusvika makumi maviri kana iri mashuga echisikigo (mazambiringa, bhuruu, mbatatisi, manhanga ...). Uye usakanganwa kuti zvimwe zvigadzirwa zvakaviga shuga, sechingwa chakachekwa. Kuti udzivise mamwe macalorie avanomiririra, verenga zvinyorwa zvakanyatsonaka uye sarudza izvo zvigadzirwa pasina shuga yakawedzerwa.