Iko kudikanwa kwekuwedzera uremu hachisi chikonzero chekusvetukira pavegan mabhanzi, makuki, masiwiti, akasiyana anonzi ane hutano chikafu chekukurumidza. Zvese zvekudya izvi zvine huwandu hwakawanda hweshuga, kana munyu, kana mafuta, izvo zvinokanganisa hutano hwemuviri wako. Kuve vegan mukati uye pachako kunosanganisira kutungamira mararamiro ane hutano, uye kuwanda kwezvinhu zvinokuvadza hakunyatso kuenderana nehurongwa hwehutano. Pakati pezvimwe zvinhu, izvi zvichange zvisingadzivisiki kutungamirira kumatambudziko neganda, bvudzi, mazino uye misumari. Saka, kana nzira yemakaro yakavharwa, ungawana sei uremu hune utano usingazvikuvadzi?
Usarega kudya
Kazhinji vanhu vane uremu hushoma vanowanzorega kudya kwemangwanani, kwemasikati kana kudya kwemanheru, tisingarevi masvutugadzike. Asi kana iwe uchida kuwedzera uremu, iwe unofanirwa kukurumidza kuita metabolism yako, sezvakaita mukurasikirwa uremu. Kudya kwako kwezuva nezuva kunofanirwa kuve nekudya kwemangwanani, kwemasikati, kwemanheru uye maviri kana matatu ekudya zvine hutano, chete izvo zvinofanirwa kuve zvishoma zvishoma caloric pane zvakajairika. Asi yeuka kuti macalories aya anofanirawo kubatsira. Kuti udzivise kusada kudya kudya kwemangwanani, usadya usati warara kana kudya chiduku chiduku, chatichakurukura pasi apa.
Wedzera pane nzungu
Cashews, maarumondi, nzungu, pistachios, walnuts - tsime reprotein uye mafuta ane hutano kumuviri. Wedzera nzungu kune zviyo, uende navo sechingwa, ita smoothies uchishandisa cashews yakanyoroveswa usiku hwose. Kana zvikafinhwa, wedzera nzungu nemunyu wegungwa uye wasabi wosanganisa nemichero yaunofarira yakaomeswa uye chokoreti yakasviba. Chero zvazvingaitika, chikafu chakadaro chichava neutano hwakanaka kupfuura machipisi nemapumburu. Tengawo akasiyana nut butter uye wowedzera kumasaladhi. Uye rangarira nezve nzungu, almond uye kumwe kupararira kunoenda zvakanaka nebhanana nechingwa chezviyo. Ingoita chokwadi kuti hapana shuga mune paste.
Iva nezvokudya zvemanheru zvine utano
Nutritionists, mararamiro ane hutano uye vamwe vatsigiri vekudya kwakakodzera vanoti haufaniri kudya chero chinhu kunze kwemvura 2-3 maawa asati avata. Hongu, uye mvura inofanirawo kunwa nekuchenjerera kuitira kuti kuputika kurege kuonekwa mangwanani. Vaya vanoda kuwedzera uremu vanogona kushandisa mutemo uyu kumashure. Patinorara, miviri yedu inopisa nhamba shoma yemakoriyumu, nekuti muviri unongorara nesu. Awa nehafu usati warara, unogona kuva nechikafu chine utano, chakadai sechese chezviyo chine hummus yakagadzirwa kumba, apuro rine nzungu ruomba, kana machipisi ane hutano ane guacamole. Asi usawedzere, haudi kuzvimba, handiti?
Dzvanya kudya kwako
Pakudya kwevegan, une mamwe masosi eprotein nemafuta ane hutano kupfuura zvaungafunga. Ziva zvikafu zvitsva zvako, mhodzi itsva, nzungu, nyemba, mafuta, avocados (kana iwe usina kujairana nazvo), zvakasiyana-siyana zve-calori asi michero ine utano (yakadai semango, bhanana uye zvichingodaro). Tenga hemp, alfalfa, sesame, flax, chia mbeu womwaya mumasalad, soups nezviyo. Ongorora mabikirwo matsva ane tofu, tempeh, bhinzi uye zvimwe zvine hutano zvinongedzo. Uye pane zvakawanda zvekubika kwakadaro pane yedu saiti!
Inwa, inwa uye inwa zvakare
Kunyange zvazvo uri kuwedzera uremu pane kudzikira, unofanira kunwa mvura yakawanda. Asi mukuwedzera kune chiyero cheese magirazi 8-10 pazuva, unogona zvakare kuwana macalorie akanaka kubva mumvura. Nokuda kwezvinangwa zvakadaro, shandisa tofu yakapfava, nzungu dzakanyoroveswa, mbeu nemafuta asina kucheneswa. Ingovawedzera kune yako smoothie!
Idya nyemba zvakanaka
Bhinzi, chickpeas, lentils zvinofamba zvakanaka nemupunga webrown, zvichipa kwete kungowedzera simba, asiwo kupa muviri mapuroteni nemacarbohydrates. Asi kuti udzivise flatulence, kubika nyemba nemazvo. Zvinyudze kwehusiku hwose uye gadzira kusvikira zvanyatsoibva. Iwe unogonawo kuwedzera asafoetida pamagumo ekubika, iyo inobatsira muviri kuti uwedzere kudya kwakadaro.
Ekaterina Romanova