Malangizo 13 Othandizidwa Ndi Sayansi Kusiya Kudya Kosaganizira

Zamkati

• 1. Gwiritsani ntchito zikumbutso zowoneka
• 2. Sakani phukusi laling'ono
• 3. Gwiritsani ntchito mbale zing'onozing'ono ndi magalasi amtali
• 4. Kuchepetsa zosiyanasiyana
• 5. Sungani zakudya zina kuti zisawoneke
• 6. Chulukitsani zovuta zakudya
• 7. Idyani pang'onopang'ono
• 8. Sankhani anzanu odyera mwanzeru
• 9. Idyani molingana ndi wotchi yanu yamkati
• 10. Chenjerani ndi 'zakudya zaumoyo'
• 11. Osasonkhanitsa
• 12. Chulukitsani kuchuluka kwa chakudya
• 13. Tulutsani thumba lanu pamene mukudya
• Mfundo yofunika

Pafupifupi, mumapanga zisankho zoposa 200 patsiku tsiku lililonse - koma mumangodziwa zochepa chabe (1).

Zina zonse zimachitidwa ndi malingaliro anu osazindikira ndipo zimatha kuyambitsa kudya mosaganizira, zomwe zingakupangitseni kudya mopitilira muyeso, kulimbikitsa kunenepa.

Nawa maupangiri 13 othandizidwa ndi sayansi kuti musiye kudya mopanda nzeru.

Zithunzi za Sally Anscombe / Getty

1. Gwiritsani ntchito zikumbutso zowoneka

Asayansi amakhalidwe amakhulupirira chimodzi mwazifukwa zazikulu zomwe anthu amadya mopitirira muyeso ndichifukwa choti amadalira zakunja osati malingaliro amkati kuti adziwe ngati akumva njala kapena kukhuta.

Mwachilengedwe, izi zimatha kukupangitsani kuti mudye kuposa momwe muyenera.

Kuti awonetse mfundoyi, ofufuza adapatsa ophunzirawo mapiko a nkhuku opanda malire pomwe akuwonera zamasewera ataliatali.

Theka la matebulo anali kutsukidwa mosalekeza, pomwe mafupa anali atatsala kuti apitirire pa matebulo ena. Anthu omwe anali ndi mafupa patebulo lawo adadya 34% yocheperako, kapena mapiko awiri nkhuku ochepa, kuposa anthu omwe adatsuka matebulo awo ().

Kuyesanso kwina kunagwiritsa ntchito mbale zopanda malire kuti muchepetse pang'ono msuzi wa ophunzira ena akamadya ().

Omwe adadya kuchokera m'mbale zopanda malire adadya 73% zochulukirapo - pafupifupi 113 zowonjezera - kuposa omwe amadya mbale zolowa ().

Komabe, iwo omwe amadya msuzi wambiri samamva bwino. Ambiri amaganiziranso kuti kudya kwawo kalori kumakhala kofanana ndi omwe amadya msuzi ().

Kafukufuku awiriwa akuwonetsa kuti anthu amakonda kudalira zowoneka, monga mafupa a nkhuku kapena kuchuluka kwa msuzi wotsalira, kuti adziwe ngati akhuta kapena akadali ndi njala.

Kuti chizolowezichi chikuthandizeni, sungani umboni wazomwe mumadya patsogolo panu. Zitsanzo zimaphatikizapo mabotolo amowa opanda kanthu omwe mudamwa pa kanyenya kapena mbale zomwe mudagwiritsa ntchito maphunziro am'mbuyomu pa buffet yomwe mungadye.

Chidule Gwiritsani ntchito
zikumbutso zowoneka za zakudya ndi zakumwa zomwe mumamwa kuti zikuthandizeni kukumbukira
kuchuluka kwa zomwe mwadya kale.

2. Sakani phukusi laling'ono

Chizindikiro china chakunja chomwe chingakupangitseni kudya kwambiri ndi kukula kwa chakudya chanu.

Kudziwika kuti kukula kwa gawo, kumatha kubweretsa phindu lalikulu pakapita nthawi ().

Mbali inayi, maphukusi omwe amaphatikizira mfundo zopumira angathandize kuchepetsa izi, chifukwa zimakupatsani nthawi yosankha kuti mupitilize kudya.

Mwachitsanzo, ophunzira omwe amadya tchipisi ta mbatata kuchokera pazitini za Pringles momwe chipika chilichonse cha 7 kapena 14 chidapangidwa utoto wofiira adadya tchipisi totsika 43-65% kuposa omwe amadya zitini zopanda tchipisi ().

Momwemonso, anthu omwe amadya m'thumba lalikulu la 200 M & Ms adadya maswiti ena 31 - ma calories owonjezera 112 - kuposa omwe adapatsidwa thumba tating'onoting'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono

Chidule Kukonda
phukusi laling'ono lingakuthandizeni kuchepetsa kuchuluka kwa ma calories omwe mumadya nawo
mpaka 25% osazindikira ngakhale pang'ono.

3. Gwiritsani ntchito mbale zing'onozing'ono ndi magalasi amtali

Kafukufuku akuwonetsa kuti anthu amakonda kudya 92% ya chakudya chomwe amadzipangira okha.

Chifukwa chake, kuchepetsa kuchuluka kwa chakudya chomwe mumadzipatsa nokha kumatha kusintha kwambiri kuchuluka kwama calories omwe mumadya ().

Njira yosavuta yochepetsera kukula kwa magawo osazindikira kusinthaku ndi kugwiritsa ntchito mbale zing'onozing'ono ndi magalasi amtali.

Ndi chifukwa chakuti mbale zazikulu zimakonda kupangitsa magawo anu azakudya kuti aziwoneka ochepa, ndikukulimbikitsani kuti muzidzipatsa nokha chakudya chochuluka.

Kungogwiritsa ntchito mbale za 9.5-inchi (24-cm) m'malo mwa mbale za 12.5-cm (32-cm) zingakuthandizeni kuti muzidya zakudya zochepa mpaka 27% ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti kugwiritsa ntchito magalasi ataliatali, owonda m'malo mwakutali, ofupikirapo amatha kuchepetsa zakumwa zomwe mumadzitsanulira mpaka 57% (8).

Chifukwa chake, sankhani magalasi otakata, ofupikitsa okuthandizani kumwa madzi ochulukirapo komanso ataliatali, owonda kukuthandizani kuchepetsa mowa ndi zakumwa zina zopatsa mphamvu kwambiri.

Chidule
Kuchotsa mbale zazikulu ndi zazing'ono ndi
yotakata, magalasi amfupi okhala ndi wamtali, wowonda ndi njira ziwiri zosavuta zochepetsera
kukula kwamagawo ndikuchepetsa zovuta zakudya mosaganizira.

4. Kuchepetsa zosiyanasiyana

Kafukufuku akuwonetsa kuti kukhala ndi mitundu ingapo yazakudya zambiri kungapangitse kuti muzidya mpaka 23% yambiri (9).

Akatswiri amati chodabwitsachi "chimakhutiritsa kwenikweni." Lingaliro lofunikira ndilakuti mphamvu zanu zimatha kuchita dzanzi mukakumana ndi chilimbikitso chimodzimodzi nthawi zambiri - mwachitsanzo, zonunkhira zomwezo (10).

Kukhala ndi mitundu yosiyanasiyana yazakudya chimodzimodzi kumatha kuchedwetsa kugwa kwachilengedwe, ndikukakamizani kuti mudye zambiri.

Kungokhulupirira kuti pali zosiyanasiyana kungakupusitseninso. Ofufuza apeza kuti omwe atenga nawo mbali amapatsa mbale zokhala ndi mitundu 10 ya M & Ms adya maswiti ena 43 kuposa mbale zopatsidwa mitundu 7, ngakhale M & Ms onse adalawa chimodzimodzi (11).

Kuti zokhutiritsa zokhudzana ndi kukhudzika zizikuthandizani, yesetsani kuchepetsa zosankha zanu. Mwachitsanzo, sankhani ma appetizers awiri nthawi imodzi paphwando ndikumamatira ku zakumwa zomwezo madzulo onse.

Kumbukirani kuti izi zimakhudza makamaka maswiti ndi zakudya zopanda thanzi. Kudya zakudya zosiyanasiyana zathanzi, monga zipatso, ndiwo zamasamba, ndi mtedza, ndizothandiza pamoyo wanu.

Chidule
Kuchepetsa zakudya zosiyanasiyana, mitundu,
ndi mawonekedwe omwe mumawonekera amakuthandizani kuti musadye zakudya zopanda pake
kuposa thupi lanu.

5. Sungani zakudya zina kuti zisawoneke

Ofufuzawo ananena kuti mwambi wodziwika bwino wakuti, “wosawona, wosazindikira” ungagwirenso ntchito pakudya mosaganizira.

Pofuna kufotokoza mfundoyi, kafukufuku wina adapatsa a Hershey a Kisses m'matumba okutidwa omwe mwina amawoneka bwino, kuti athe kuwona switi, kapena kulimba, kotero sangathe.

Omwe amapatsidwa mbale zomveka zimawatsegulira kuti atenge maswiti 71% pafupipafupi, ndikudya mafuta owonjezera a 77 patsiku, pafupifupi ().

Asayansi amakhulupirira kuti kuwona chakudya kumakupangitsani inu kusankha kuti muzidya. Kuziona nthawi zambiri kumawonjezera mwayi womwe mungasankhe kudya chakudyacho.

Pangani ntchitoyi kuti ikuyendereni pobisalira zokopa, ndikusunga chakudya chopatsa thanzi komanso chopatsa thanzi.

Chidule
Pitirizani kuchititsa zokopa kuti ziwoneke
inu pakuzidya mosaganizira. Mbali inayi, sungani zakudya zopatsa thanzi kuti ziwonekere
ngati njala igwa.

6. Chulukitsani zovuta zakudya

Ntchito yochuluka ikufunika kuti idye chakudya, ndiye kuti mumayenera kudya.

Pakafukufuku wina, alembi adapatsidwa mbale zomveka bwino za maswiti zomwe zidayikidwa m'malo atatu ozungulira ofesi: pa desiki, m'dilowa, kapena mita 1.8 kuchokera pa desiki.

Ophunzira adadya maswiti 9 patsiku pomwe mbaleyo idali pa desiki, 6 ngati mbaleyo idali m'dirowa, ndipo 4 ngati amayenda kuti akafike ku mphikawo ().

Atafunsidwa chifukwa chomwe adadyera pang'ono pomwe mbale zidayikidwa kutali, ophunzirawo adati mtunda wochulukirapo udawapatsa nthawi yolingalira kawiri ngati akufuna switiyo.

Pangani ntchitoyi kwa inu posankha zokhwasula-khwasula zomwe zimafunikira ntchito yowonjezerapo kapena posungira zakudya zopatsa thanzi zoperewera.

Komanso, khalani ndi chizolowezi chodyera zakudya zonse m'mbale ndikudya pokhapokha mutakhala pagome la kukhitchini.

Zovuta izi zitha kukhala zomwe mukufunikira kuti musamamwe zoziziritsa kukhosi kapena mukukonzekera chakudya chamadzulo.

Chidule Tengani
kusadya bwino. Kuonjezera masitepe owonjezera kudzakuthandizani kuti musinthe
kudya mosaganizira pazisankho, kuchepetsa mwayi wa
kumwa mopitirira muyeso.

7. Idyani pang'onopang'ono

Odya pang'onopang'ono amakonda kudya pang'ono, kumva kuti ali ndi thanzi lokwanira, komanso kumawonjezera chakudya chawo kukhala chosangalatsa kuposa omwe amangodya mwachangu ().

Asayansi amakhulupirira kuti kutenga mphindi zosachepera 20-30 kuti mumalize kudya kumapereka nthawi yochulukirapo kuti thupi lanu litulutse mahomoni omwe amalimbikitsa kumverera kokwanira ().

Nthawi yowonjezerayi imathandizanso kuti ubongo wanu uzindikire kuti mwadya mokwanira musanafike pautumiki wachiwiriwo ().

Kudya ndi dzanja lanu losalamulira kapena kugwiritsa ntchito timitengo tating'onoting'ono m'malo mwa mphanda ndi njira ziwiri zosavuta zochepetsera kudya kwanu ndikupangitsani nsonga iyi kukuthandizani. Kutafuna nthawi zambiri kumathandizanso.

Chidule Akuchedwa
liwiro lanu la kudya ndi njira yosavuta yodyera ma calories ochepa ndikusangalala ndi anu
chakudya kwambiri.

8. Sankhani anzanu odyera mwanzeru

Kudya ndi munthu m'modzi m'modzi kumatha kukulimbikitsani kuti mudye mpaka 35% kuposa momwe mumadya nokha. Kudya ndi gulu la 7 kapena kupitilira apo kungakulitsenso kuchuluka komwe mumadya ndi 96% (,).

Asayansi amakhulupirira kuti izi zimachitika makamaka ngati mumadya ndi abale kapena anzanu, chifukwa zimakuchulukitsani nthawi yomwe mumadya, poyerekeza ndi momwe mumadya nokha.

Nthawi yowonjezera patebulo ikhoza kukulimbikitsani kuti mugwire mopanda nzeru zomwe zatsala m'mbale pomwe gulu lonse limatsiriza chakudya chawo. Ikhozanso kukulimbikitsani kuti mudye mchere womwe simukadakonda ().

Kukhala pafupi ndi omwe amadya pang'onopang'ono kapena anthu omwe nthawi zambiri amadya zochepa kuposa momwe angakuthandizireni, kukupangitsani kuti muzidya pang'ono kapena pang'ono pang'ono ().

Njira zina zothanirana ndi izi zimaphatikizapo kusankha pasadakhale kuchuluka kwa chakudya chomwe mukufuna kudya kapena kufunsa seva kuti ichotse mbale yanu mukangomaliza kudya.

Chidule Liti
mukudyera m'magulu, khalani pafupi ndi anthu omwe amadya pang'ono kapena pang'onopang'ono kuposa inu.
Izi zitha kuthandiza kupewa kudya kwambiri.

9. Idyani molingana ndi wotchi yanu yamkati

Kudalira malingaliro akunja monga nthawi yamasana kuti mudziwe kuchuluka kwanu kwa njala kumatha kukupangitsani kudya kwambiri.

Kafukufuku adawonetsa lingaliro ili pakupatula otenga nawo mbali mchipinda chopanda mawindo ndi wotchi ngati nthawi yawo yokha. Wotchi imeneyi inkayang'aniridwa mwachangu kuti iziyenda mwachangu.

Ofufuzawo adati omwe amadalira nthawi kuti adziwe nthawi yodyera amatha kudya nthawi zambiri kuposa omwe amadalira zizindikiritso zamkati zamanjala (20).

Chosangalatsa ndichakuti, omwe anali ndi zolemera wamba sanadalire koloko kuti adziwe ngati inali nthawi yoti adye (,).

Ngati mukuvutika kusiyanitsa thupi ndi njala yamaganizidwe, dzifunseni nokha ngati mungadye apulo mosavuta.

Kumbukirani, njala yeniyeni sikusankha pakati pa zakudya.

Chizindikiro china chazidziwitso cha njala yamaganizidwe ndikufuna china chake, monga sangweji ya BLT. Kulakalaka chakudya china sikungasonyeze njala yeniyeni.

Chidule Dalirani
pokhudzidwa ndi njala osati zakunja kuti muchepetse mwayi
kudya kwambiri kuposa thupi lanu.

10. Chenjerani ndi 'zakudya zaumoyo'

Chifukwa cha kutsatsa kwanzeru, ngakhale zakudya zomwe zili ndi thanzi zimatha kukakamiza anthu ena kudya mopambanitsa.

Zizindikiro za "mafuta ochepa" ndi chitsanzo chabwino, chifukwa zakudya zopanda mafuta sizikhala ndi ma calories ochepa. Mwachitsanzo, granola wamafuta ochepa amakhala ndi 10% ochepa ma calorie ochepa kuposa granola wamafuta wamba.

Komabe, ophunzirawo omwe adapatsidwa granola olembedwa kuti "mafuta ochepa" adatha kudya granola 49% kuposa omwe amapatsidwa granola (22).

Kafukufuku wina anayerekezera kudya kwa kalori kuchokera ku Subway ndi McDonald's. Omwe adadya pa Subway adadya 34% ma calories kuposa momwe amaganizira, pomwe iwo omwe adadya ku McDonald's adadya 25% kuposa momwe amaganizira (23).

Kuphatikiza apo, ofufuza adazindikira kuti anthu omwe amadya pasitima zapamtunda ankakonda kudzipindulitsa okha chifukwa chodyera chakudya choyenera mwa kuyitanitsa tchipisi kapena makeke ndi chakudya chawo (23).

Chizolowezi chodya mopitirira muyeso zakudya zomwe zimawerengedwa kuti ndi zopatsa thanzi, kapena kuzilipira chifukwa chokhala ndi mbali yazinthu zopanda thanzi, amadziwika kuti "health halo" ().

Pewani zovuta zakuthambo posankha zinthu kutengera zosakaniza m'malo mongonena zaumoyo wawo.

Komanso, kumbukirani kulabadira zinthu zam'mbali zomwe mwasankha.

Chidule Ayi
Zakudya zonse zomwe zili ndi thanzi ndizabwino kwa inu. Ganizirani zosakaniza osati
madandaulo azaumoyo. Komanso, pewani kusankha mbali zopanda thanzi kuti mupite ndi thanzi lanu
chakudya.

11. Osasonkhanitsa

Kafukufuku wasonyeza kuti kugula zakudya zochuluka kwambiri komanso zosungika kungakupangitseni kuti muzidya kwambiri.

Kafukufuku adasanthula izi popatsa gulu la ophunzira wamba aku koleji masabata anayi azakudya zopanda pake. Ena adalandira zokhwasula-khwasula, pomwe ena adalandila zowirikiza kawiri.

Ophunzira omwe adalandira ndalama zowirikiza adadya 81% ma calories owonjezera kuchokera pazosakaniza sabata iliyonse kuposa omwe amalandira kuchuluka kwabwino ().

Pewani kugwa chifukwa cha izi pogula zomwe zili zofunika ndikuyesera kuti musagule zakudya zokhwasula-khwasula zamtsogolo kapena maulendo osayembekezereka.

Pomaliza, ngati mukuyenera kusungitsa zinthu, onetsetsani kuti zinthuzo sizikuwoneka.

Chidule Kusunga
Zakudya zimawonjezera mwayi wanu wodya mopitirira muyeso. M'malo mwake, khalani ndi chizolowezi cha
kugula zokhazo zofunika sabata.

12. Chulukitsani kuchuluka kwa chakudya

Kudya chakudya chambiri kumanyengerera ubongo wanu kuganiza kuti mumadya ma calories ambiri, zomwe zimathandiza kuchepetsa mwayi wakudya mopitirira muyeso ndi kunenepa.

Ofufuzawo adasanthula izi potumizira ophunzira ma smoothies awiri ofanana mu ma calories. Komabe, wina anali ndi mpweya wowonjezerapo. Omwe adamwa ma smoothie ochulukirapo amadzimva kuti ndi okwanira ndipo amadya zochepa pa 12% pachakudya chawo chotsatira ().

Njira yosavuta yowonjezeramo zakudya zanu popanda kuwonjezera kalori ndikutenga zakudya zamafuta ochepa kwambiri, monga masamba.

Ndi chifukwa chakuti ma fiber ndi madzi owonjezera amawonjezera voliyumu, yomwe imakoka m'mimba mwanu, kukuthandizani kuti mukhale omasuka (27).

CHIKWANGWANI chimathandizanso kuchepetsa kuthamanga kwa m'mimba mwanu ndipo chimatha kupangitsa kutulutsa mahomoni omwe amakupangitsani kukhala okhutira (27,,, 30).

Lamulo labwino la chala chokulitsa kuchuluka kwa chakudya ndikudzaza theka la mbale yanu ndi ndiwo zamasamba pachakudya chilichonse.

Chidule Wokwera kwambiri
Zakudya zimakuthandizani kuti mukhale okhutira ndikuchepetsa chakudya mukamadya. Kudya
zakudya zopatsa mphamvu ndi njira yosavuta yochitira izi.

13. Tulutsani thumba lanu pamene mukudya

Kudya mukamasokonezedwa kumatha kukupangitsani kudya mwachangu, kumva kusakhuta, komanso kudya mopanda nzeru.

Kaya uku ndikuwonera TV, kumvera wailesi, kapena kusewera masewera apakompyuta, mtundu wosokoneza suwoneka kuti ulibe kanthu (,,, 34).

Mwachitsanzo, anthu omwe amawonera TV akudya amadya pizza 36% yambiri komanso 71% ya macaroni ndi tchizi ().

Kuphatikiza apo, zikuwoneka kuti chiwonetserochi chikakhala chotalikirapo, chakudya chomwe mungadye kwambiri. Kafukufuku wina adawonetsa kuti omwe adatenga nawo gawo pa mphindi 60 adadya ma popcorn 28% kuposa omwe amasangalala ndi chiwonetsero cha mphindi 30 ().

Makamaka, izi zikuwoneka kuti zikugwiritsidwa ntchito pazakudya zopatsa thanzi komanso zakudya zopanda thanzi popeza omwe atenga nawo mbali pulogalamu yayitali adadyanso kaloti 11% ().

Zosokoneza zazitali zimawonjezera nthawi yomwe mumadya, zomwe zimakupangitsani kuti muzidya kwambiri. Kuphatikiza apo, kudya mutasokonezedwa kumatha kukupangitsani kuiwala kuchuluka kwa zomwe mwadya, zomwe zimabweretsa kudya kwambiri masana.

Zowonadi, kafukufuku wina adawonetsa kuti omwe adasewera pamasewera pakompyuta akudya nkhomaliro amadzimva osakhuta ndikudya masikono owirikiza kawiri mphindi 30 pambuyo pake, poyerekeza ndi anzawo omwe sanasokonezedwe ().

Mwa kuyika foni yanu kutali, kuzimitsa TV, ndikumayang'ana kwambiri kapangidwe kake ndi zakudya zanu, musiya kudya kudya mosaganizira ndipo m'malo mwake mutha kusangalala ndi chakudya chanu mosamala.

Chidule Kudya
osagwiritsa ntchito TV, kompyuta, kapena foni yam'manja zingathandize kuchepetsa kuchuluka kwa
chakudya chomwe thupi lanu limafunikira kumva ndikukhuta.

Mfundo yofunika

Kusintha kuchoka pakudya mopanda nzeru mpaka kudya, yesani malangizo ena osavuta pamwambapa.

Mukamachita izi, mutha kukhala ndi thanzi labwino komanso kuchepa thupi m'njira yosavuta komanso yosungidwa kwakanthawi.

Kuti mupeze zotsatira zabwino, sankhani maupangiri atatu okha ndikulingalira kuti muwagwiritse ntchito masiku onse pafupifupi 66 - nthawi yayitali yomwe imatenga kuti mukhale ndi chizolowezi (38).