5 Nzira Dzakadzika Dzokuderedza Girasi muZvako Zvokudya

Sugar lurks muzvokudya zvausingafungi kuti zvive. Zviripo pane zvose kubva mu saldi yakagadzirirwa chingwa kusvika kune zvigadzirwa zvemisi. Kunyanya kushandiswa kwehuga kunokonzera kurwara uye zvirwere, zvinotipa simba redu uye kunopesana nekudya kwedu nekugadzirisa kushandiswa. Kuderedza kudya kwedu kunoreva kuvandudza hutano hwedu. Izvi zvakaoma kuita kana shuga inowanzowanikwa mune zvakawanda zvezvokudya zvezuva nezuva. Unogona sei kuderedza shuga yako yezuva nezuva?

Chokutanga, iva nehanya nezvezvinhu zvaunotenga. Verenga mavara, kusanganisira zvishandiso zvinyorwa uye tsvaga shuga mune zvayo zvose. Iva kuziva kuti fructose uye sucrose zvakare mazita ehuga. Zvadaro shandisa nzira idzi shanu dzinoshandiswa kuderedza shuga muzvokudya zvako nhasi.

• 01 ye 05

  Bika Zvokudya Zvako Zvakagadzirwa

  Chingwa, muffin, uye cookie waunozviitira iwe sarudzo iri nani kudarika vamwe vatengi vanozvitenga. Kubika zvokudya izvi zvinoreva kuti shuga iri mukati mekutonga kwako. Tanga nekushandisa hafu chete yeshuga mapeji anoda. Kazhinji kazhinji ikoku kuchinja kunoita kuti pasave nekusiyana kwechigadzirwa chekupedzisira. Iwe uchaona kuti haungasviki huwandu hwakawanda hwehuga hunowanzobvunzwa uye yako yakagadzirwa zvakanaka ichava yakawanda inonaka.

  Iwe unogona kuderedza huwandu hwehuga mune mapeji uye hucharamba huchibuda zvakanaka. Kana iwe unotya pamusoro peizvi, tanga nekucheka zviyero zvakakura zvinowanzowanikwa mumarepeti kutanga. Kana ruzivo rwako ruchidana kune imwe kapu imwe yega shuga, cheka chiyero muhafu uye ona kana iwe uchiwana kuti iri kushayikwa mukanaka kana kutsika.

  Chikamu chekudya ushuga husina zvishoma nezvishoma kugadzirisa chirwere chako kuitira kuti zvokudya nekunwa kwekunakidza zvinonakidza sezvokudya zvakanyanya kutapira. Kune dzakawanda zvinotapira zvinoshandiswa zvinogona kushandiswa uye zvinofanirwa kuedza nazvo. Kunyange zvazvo stevia isiri sarudzo yako yakanakisisa yekubika, blackstrap molasses inowanzo.

• 02 of 05

  Inwa Imvura Yakasvibiswa

  Packaged and processed juice yakanyanya kwazvo mune shuga yakawedzerwa. Zvizhinji hazvina zvibereko zvepanyama uye zvinowanzozara nemirasi uye makemikisi anowedzera. Sei usingaiti yako pachako?

  Maji juicers emagetsi anowanzowanika pazvitoro uye paIndaneti. Rimwe jisi rakasimwa risina shuga chena uye rinokupa mavitamini uye minerals yemichero nemiriwo iwe juice. Inopawo bhonasi yakawedzerwa yekudzivirira maune immune system ne simba re antioxidant kuti uchengetedze uine utano gore rose.

  Iyo yakanaka yejisi yaunogona kugadzirira iwe pachayo inosanganisira michero nemiriwo. Edza kugadzira Green Goddess Juice kamwe chete uye hauzombokwanisi kunwa pakapulika juice zvakare. Sarudza juicing zvinoshandiswa zvinotapira, zvitsva uye zvakasikwa kana zvichibvira. Vachenese zvakakwana uye unwe jisi nekukurumidza.

• 03 of 05

  Shandisa Lettuce Yakaputirwa Sandwiches

  Zvokudya zvekutengeserana uye zvimedu zvine mazinga akawanda ehuga uye sodium. Yakawanda inoshandiswa kuburikidza nokushandisa furawa yakachena yegorosi iyo iri pasi mu fiber. Somugumisiro, inobatanidza nokukurumidza, zvichiita kuti kukurumidza kukurumidza muhuga hwehuga. Kudzikisa chiyero cheupfu chena mukudya kwako kunoita kuti kuderedza shuga mukudya kwako.

  Izvi hazvirevi kuti hauzombofari imwe sandwich. Pane kudaro, edza kuvhara sandwich yako mukati mamashizha. Lettuces dzakadai seBoston kana Red Leaf dzinoshumira sechikwata chakanaka. Collard greens inotyisawo nechelafel sandwich kana zviri mukati zvakaenzana seyakasimba. Izvi zvinopa mutsva wakachena kune chimwe chikafu chinonaka chengwa sandwich.

• 04 of 05

  Kuongororwa neYogurt Alternatives

  Mazhinji yogurts nemimwe michina yekurai ine mazinga akawanda ehuga, kunyanya avo vanofadzwa. Mafuta akazara mafuta akawanda ane shuga shoma. Verenga shanduko yakagadzirwa pamapati ye yogurt usati wazvitenga, kuva nechokwadi kuti hapana shuga yakawedzerwa. Ongorora nega yega yegurts, plain Greek yogurt kana kefir panzvimbo yepakiti yakakura yega yogurt. Kana iwe ukawana iwe uri kurashika fruity flavor ye yogurt yako yenguva dzose uwedzere michero yakachena kana yakatsvawa michero itsva kumusoro.

  Kuti uve nechokwadi chezvinhu zviri mu yogurt yako, iwe unogona kufunga kuti iwe pachako unofunga.

• 05 of 05

  Itaiwo Zvimwe Zvimwe Zvokudya Zvokudya

  Zvokudya zvakakura zvinoshamisa. Havana kuuya nemavhesi uye havana rusununguko rwakawedzerwa. Kwokudya zvinogadzirwa zvakagadzirisa shuga, miriwo yakasvibirira uye michero ine michina, kuvepa, kutsika uye kutapira kwechisikigo zvavo pachavo. Kunyange zvazvo zvimwe zvibereko zvakakwirira mumushuga wechisikigo, fiber uye proteine ​​iyo michero yose inotadzisa kudya kwayo. Nemhaka yeizvi, insulin spikes dzinodziviswa. Kuwedzera mashomanana ezvokudya zvakasvibirira mukudya kwako kuchabatsira kubvisa tsvina yako yakachena yehuga uye jazz up mufananidzo wekunaka kwekudya kwako pakarepo.

  Kuwedzerwa zvimwe zvokudya zvakasvibiswa zvinogona kureva kusvika kune apuro panzvimbo yekapu kana kuti zvinogona kureva saladi yakagadzirwa nekakiti uye beet. Dzidza zvakawanda pamusoro pezvokudya zvakasikwa uye kuti ungagadzirira sei mapeji akaomeswa anogona kuenderana nekuravira kwako.