Paunenge uine chirwere cheshuga, zvakakosha kuti uzive kuti ndezvipi zvekudya zvekuganhurira kana kudzivirira sezvo zviri izvo zvinonyanya kubatsira iwe.
Izvi zvinotevera zvina zvisarudzo zvine hutano zvekudya nekutenda kune zvirimo zvezvakakosha zvinovaka muviri, kunge mapuroteni akaonda, fiber yakasviba, uye emhando yepamusoro makabhohaidhiretsi:
Muriwo
Mbesa dzakadai bhinzi, nhova, uye soya batsira kudzikamisa huwandu hweshuga yeropa uye chengetedza nzara iri pasi pesimba. Izvi zvinokonzerwa nemhando dzayo dzakakosha makabhohaidhiretsi uye mapuroteni ayo akaonda, pamwe neyakagadziriswa fiber. Iri iboka rekudya iro munhu wese anofanirwa kusanganisira mukudya kwavo, kwete avo chete vane chirwere cheshuga. Izvo zvakachipa, zvakasiyana-siyana, uye zvisina mafuta.
Asina-starchy miriwo
Yakapakirwa mavitamini, zvicherwa, uye faibha, isina-starchy miriwo - senge broccoli kana sipinashi - ndeimwe yepamusoro-soro sosi yemakabhohaidhiretsi. Yakadzika mumakoriyori, zvakadaro ine zvinovaka muviri-dense, miriwo iyi ine simba shoma pashuga yeropa, saka iwo akakosha mune chero chirongwa chekudya cheshuga.
Pescado
Hove nyowani isosi yakanaka kwazvo yeprotein yakaonda Sarudza dzimwe hove chena uye wozvigadzirira zvine hutano muchoto kana pane grill. Wobva wazvibatanidza neakakosha makabhohaidhiretsi anowanikwa mumiriwo uye nyemba dzekudya kwakanaka kwazvo.
Avena
Zvidzidzo zvakaratidza kuti kudya chikafu chine hupfumi hwese uye zvikafu zvine fiber zvakanyanya kunogona kudzikisa njodzi yeshuga ne35 kusvika 42 muzana. Uye oats ane hunhu hwese. Iyo yakazara neyakagadziriswa fiber, inova inononoka kudzora kufutisa kweglucose kubva muchikafu mudumbu uye inochengeta mashuga eropa ari pasi pesimba. Zvepamusoro-fiber zvekudya senge oatmeal zvakare zvinotigarisa takazara kwenguva yakareba, tichidzivirira kudya mamwe macalorie ayo anowanzo kutungamira mukurema uye kufutisa. Iva neoatmeal yako mangwanani nemamwe nzungu dzakatemwa pamusoro.