Gadzira chirongwa chako chekudya Idya chikafu chakakodzera uye wobva wagona kubata chishuwo chako nehuremu. Panzvimbo pekudya kwe-calorie yakawanda uye zvokudya zvakakwirira mumvura, sarudza michero yakaderera-calori nemiriwo. Sanganisira zviyo zvakapfuma-fiber mukudya kwako: oatmeal, zviyo, pasta uye chingwa. Fiber, kana kunyanya, insoluble fiber, inoita kuti unzwe kuzara nekuti zvinotora nguva yakareba kuti muviri uigaye. Uye kana pasina kunzwa nzara, saka sei kudya?
Usarega kudya
Mhedzisiro yenzara kudyisa. Nyanzvi yezvokudya zvinovaka muviri Sarah Raiba anokurudzira kuti kudya kwega kwega kusanganise zvokudya zvine mapuroteni, mafuta, uye makabhohaidhiretsi. Sarah anoratidza kusadya, asi kudya muzvikamu zviduku 4-6 kanomwe pazuva: gurai ndiro imwe neimwe yakabikwa mu 2 servings uye kuidya mu 2 inomhanya nekusiyana kwemaawa maviri. Mukuwedzera, anokurudzira kudya zvishoma nezvishoma, pasina kumhanyira chero kupi zvako, uye edza kusamboenda usina kudya kwemaawa anopfuura matatu. Wana zvakakwana kurara Kurara uye mazinga ehomoni anokanganisa chido. Chiyero chehomoni ghrelin, iyo inoratidza nzara, uye leptin, iyo inoratidza manzwiro ekuguta, zvinoenderana nemhando uye kuwanda kwekurara. Kana iwe ukasawana hope dzakakwana, ghrelin mazinga anokwira uye leptin mazinga anodonha, unofa nenzara uye unoshuva chikafu chine mafuta. Kuti urege kubatwa, masayendisiti anokurudzira kurara maawa 7-9 manheru ega ega. Inwa mvura yakawanda Mvura yakanakira kudzora kuda kudya uye uremu nekuti inokuzadza uye haina macalories. Inwa magirazi maviri emvura usati wadya kuti udzivise havi yako. Dzimwe nguva, kana muviri wapera mvura, zviratidzo zvenhema zvinotumirwa kuuropi. Paunenge uchifunga kuti une nzara, pane kumhanyira kudya, inwa imwe mvura uye kumirira maminitsi gumi. Pamwe yakanga iri nyevero yenhema. Green tea zvakare inodzvinyirira chido. Iine catechin, iyo inodzikamisa mazinga eshuga uye kuderedza kunzwa kwenzara. Kunobva: healthliving.azcentral.com Dudziro: Lakshmi