Zakudya zopeka komanso zowona

Nthano yazakudya ndi upangiri womwe umakhala wotchuka popanda mfundo zochirikiza. Pankhani yakuchepetsa thupi, zikhulupiriro zambiri zotchuka ndizongopeka pomwe zina ndizowona pang'ono. Nazi zina zomwe zingakuthandizeni kusanja zomwe mumva.

BODZA? Chepetsani ma carbs kuti muchepetse kunenepa.

MFUNDO:Zakudya zamadzimadzi zimabwera m'njira zosiyanasiyana: zosavuta komanso zovuta. Ma carb osavuta omwe amapezeka muzakudya monga makeke ndi maswiti alibe mavitamini, mchere, ndi fiber. Kuchepetsa maswiti awa ndi njira yabwino kudya wathanzi. Zakudya zokhala ndi ma carbs ovuta monga mkate wa tirigu, nyemba, ndi zipatso, zili ndi michere yambiri yomwe ingakuthandizeni.

• Chepetsani ma carb osavuta koma sungani ma carbs ovuta pazosankha.

BODZA? Ngati chizindikirocho chimati "palibe mafuta" kapena "mafuta ochepa," mutha kudya zonse zomwe mukufuna osati kunenepa.

MFUNDO: Zakudya zambiri zopanda mafuta kapena zopanda mafuta zathira shuga, wowuma, kapena mchere kuti muchepetse mafuta. Zakudya "zodabwitsa" izi nthawi zambiri zimakhala ndi ma calories ambiri, kapena kuposa, kuposa momwe zimakhalira nthawi zonse.

• Chongani cholembera kuti muwone kuchuluka kwama calories omwe akutumikiridwa. Onetsetsani kuti muyang'ane kukula kwake kotumikiranso.

BODZA? Kusadya chakudya cham'mawa kumakupatsani kunenepa.

MFUNDO: Kudya chakudya cham'mawa chopatsa thanzi kumatha kukuthandizani kuthana ndi njala yanu tsiku lomwelo ndikuthandizani kunena kuti, "Ayi zikomo," pazakudya zopanda pake. Palibe kafukufuku wasayansi yemwe adawonetsa kuti kudya chakudya cham'mawa kumabweretsa kunenepa kwambiri.

• Ngati simumva njala, mverani thupi lanu. Mukakonzeka kudya, dzithandizeni kusankha bwino ngati oatmeal wokhala ndi zipatso zatsopano.

BODZA? Kudya usiku kudzakupangitsa kukhala wonenepa.

MFUNDO: Anthu omwe amadya usiku amakonda kuwonjezera kunenepa. Chifukwa chimodzi ndichakuti omwe amadya usiku amakonda kusankha zabwino zamafuta. Anthu ena omwe amadya akudya pambuyo pa chakudya sagona mokwanira, zomwe zingayambitse zilakolako zoipa tsiku lotsatira.

• Ngati muli ndi njala mukatha kudya, muchepetseko zakudya zopatsa thanzi monga yogurt yamafuta ochepa kapena kaloti wakhanda.

BODZA? Simungakhale wonenepa kwambiri komanso wathanzi.

MFUNDO: Pali anthu ena onenepa kwambiri ndi kuthamanga kwa magazi, cholesterol, ndi shuga m'magazi. Kwa anthu ambiri, kunenepa kwambiri kumawonjezera chiopsezo cha matenda amtima ndi matenda ashuga. Mukakhala wonenepa kwambiri, chiopsezo chanu chokhala ndi matenda chimakula.

• Ngakhale mutha kukhala onenepa kwambiri komanso wathanzi, kunyamula zolemera zochulukirapo kumakulitsa chiopsezo chanu pamavuto, koma kudya bwino komanso kuchita masewera olimbitsa thupi nthawi zonse ndiabwino kwa inu mosasamala kanthu za kulemera kwanu.

BODZA? Kusala kudya kumatha kukuthandizani kuti muchepetse thupi msanga.

MFUNDO: Kusala kudya sikuli ndi thanzi ngati mungakhale ndi njala tsiku lonse ndikudzimangirira ndi chakudya chambiri chomwe chimalowetsa ma calories omwe mudadumpha kale. Poyerekeza ndi anthu omwe amataya mafuta mwa kudya ma calories ochepa, anthu omwe amathamanga mwachangu amataya minofu yambiri kuposa mafuta.

• Yang'anani pa chakudya chanu cha tsiku ndi tsiku cha zopatsa mphamvu zomwe mungadule, monga mbewu zoyengedwa ndi zakumwa zotsekemera. Musadule chakudya kwathunthu, makamaka popanda kuyang'aniridwa ndi dokotala.

BODZA? Muyenera kukhazikitsa zolinga zochepa ngati mukufuna kuonda.

MFUNDO: Mwachidziwitso, ndizomveka kuti ngati mungakhale ndi zolinga zokhumba koma osazikwaniritsa, mutha kusiya. Komabe, anthu ena amachepetsa kwambiri akakhala ndi zolinga zomwe zimawapangitsa kudzikakamiza.

• Palibe anthu awiri ofanana. Zomwe zimagwirira ntchito munthu wina sizingagwire ntchito kwa inu. Kutaya thupi ndi njira. Khalani okonzeka kusintha mapulani anu mukazindikira zomwe zikugwira ntchito komanso zomwe sizikugwirani ntchito.

BODZA? Kuchepetsa thupi ndiyo njira yokhayo yochepetsera kunenepa.

MFUNDO: Ngakhale zili zoona kuti anthu ambiri omwe amataya kulemera kwakanthawi kochepa amapezanso zonse, izi sizowona kwa aliyense. Anthu onenepa kwambiri amakhala opambana akamataya thupi mwachangu, mwachitsanzo, kuchoka pa mapaundi 300 mpaka 250 (135 mpaka 112 kilogalamu) pasanathe chaka.

• Kuchepetsa kuchepa mwina sikungakhale njira yokhayo kwa inu. Ingokhalani osamala kuti mupewe zakudya zamafashoni zomwe zimalonjeza zosatheka, mwina sangakhale otetezeka. Ngati mukufuna chakudya chomwe chimalimbikitsa kuwonda mwachangu, onetsetsani kuti mukugwira ntchito ndi omwe amakuthandizani kuti muwonetsetse kuti mukupeza zakudya zonse zofunika.

Kunenepa kwambiri - zakudya zonamizira komanso zowona; Onenepa kwambiri - zakudya zonama komanso zowona; Zakudya zochepetsa-kunenepa zabodza komanso zowona

Casazza K, Fontaine KR, Astrup A, ndi al. Zikhulupiriro, zodzikongoletsa, komanso zowona za kunenepa kwambiri. Engl J Med Watsopano. 2013; 368 (5): 446-454. PMID: 23363498 pubed.ncbi.nlm.nih.gov/23363498/.

Dawson RS. Chowonadi chokhudza kunenepa kwambiri, masewera olimbitsa thupi, komanso zakudya zopatsa thanzi. Wodwala Ann. 2018; 47 (11): e427-e430. (Adasankhidwa) PMID: 30423183 pubed.ncbi.nlm.nih.gov/30423183/.

Gallant A, Lundgren J, Drapeau V. Zakudya zofunikira pakudya mochedwa komanso kudya usiku. Woteteza Obes Rep. 2014: 3 (1): 101-107. PMID: 26626471 pubed.ncbi.nlm.nih.gov/26626471/.

Kramer CK, Zinman B, Retnakaran R.Kodi ndimatenda athanzi onenepa kwambiri komanso kunenepa kwambiri?: Kuwunika mwatsatanetsatane ndikuwunika meta. Ann Intern Med. 2013; 159 (11): 758-769. (Adasankhidwa) [Adasankhidwa] PMID: 24297192 pubmed.ncbi.nlm.nih.gov/24297192/.

National Institute of Diabetes and Digestive and Impso Diseases. Zikhulupiriro zina zokhudzana ndi zakudya komanso masewera olimbitsa thupi. www.niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity. Inapezeka pa Julayi 2, 2020.

• Zakudya