Zifukwa Zapamwamba Zisanu ndi Zisanu Simukuchepera Kunenepa pa Chakudya Chotsika-Carb

Zamkati

• 1. Mukutaya mafuta, simukudziwa
• 2. Simukuchepetsa mokwanira
• 3. Mukumva kuti mwapanikizika
• 4. Simukudya chakudya chopatsa thanzi
• 5. Mukudya mtedza wambiri
• 6. Simukugona mokwanira
• 7. Mukudya kwambiri mkaka
• 8. Simukuchita masewera olimbitsa thupi moyenera
• 9. Mukudya shuga 'wathanzi' wambiri
• 10. Matenda atha kupewetsa kuchepa thupi
• 11. Mukudya chakudya chambiri
• 12. Mukudya zakudya zopanda thanzi zambiri
• 13. Mukudya ma calories ambiri
• 14. Mumayika zoyembekezera pamwamba kwambiri
• 15. Mwakhala mukudula carbs kwa nthawi yayitali
• Mfundo yofunika

Umboni wochuluka umasonyeza kuti zakudya zochepa za carb zingakhale zothandiza kwambiri pochepetsa thupi.

Komabe, monga ndi zakudya zilizonse, anthu nthawi zina amasiya kutaya asanafike kulemera komwe angafune.

Nkhaniyi ikuyang'ana pazifukwa za 15 zomwe mwina simungathe kuchepa - kapena mwina simungamve ngati mukuchepera - pa chakudya chochepa cha carb.

1. Mukutaya mafuta, simukudziwa

Kuchepetsa thupi si njira yokhazikika. Padzakhala masiku sikelo ikukwera ndipo ena ikatsika. Izi sizikutanthauza kuti chakudyacho sichikugwira ntchito kwathunthu.

Anthu ambiri amataya kulemera kwambiri sabata yoyamba ndi chakudya chochepa kwambiri cha carb, koma izi ndizolemera kwambiri pamadzi. Kuchepetsa thupi kumachepa kwambiri atangoyamba kumene.

Komanso kuonda sikofanana ndi kutaya mafuta.

Ndizotheka, makamaka ngati mwangoyamba kumene kunyamula zolemera kapena kumanga minofu, kuti mukulemera minofu nthawi yomweyo ndikutaya mafuta.

Kuti muwone ngati mukutaya mafuta, yesetsani kugwiritsa ntchito miyeso ina kupatula sikelo. Yesani kugwiritsa ntchito tepi yoyezera kuti muyese kuzungulira kwa m'chiuno. Kuphatikiza apo, mutha kufunsa wothandizira zaumoyo kuti ayese kuchuluka kwamafuta anu mwezi uliwonse kapena apo.

Muthanso kuyesa kujambula zithunzi kuti muchepetse kuchepa kwanu ndikuwona momwe zovala zanu zikukwanira. Izi ndizizindikiro zakuwonda.

Kuchepetsa thupi sikutsalira. Mutha kukhala ndi minofu kwinaku mukutaya mafuta ndikukhala onenepa. Khalani oleza mtima ndikuyesa njira zina zoyezera kusintha m'thupi lanu kupatula masikelo.

2. Simukuchepetsa mokwanira

Anthu ena amakhala ndi chidwi ndi ma carbs kuposa ena.

Ngati mukudya chakudya chochepa kwambiri cha carb ndipo kulemera kwanu kukuyamba kutsetsereka, mungafune kuchepetsa kuchuluka kwa ma carbs pazakudya zanu.

Mutha kutsatira zakudya zabwino, zochepa za carb mwa kudya mapuloteni ambiri, mafuta athanzi, ndi masamba ochepa a carb.

Kuti muwonetsetse kuti zakudya zanu ndizochepa mu carbs, yesetsani kugwiritsa ntchito tracker yaulere pa intaneti.

Zakudya zoletsa zimatha kubwera ndi zovuta zathanzi. Nthawi zonse lankhulani ndi wazakudya kapena wothandizira zaumoyo wanu musanachite chilichonse chosintha pazakudya zanu.

Ngati muli ndi chidwi ndi ma carbs, mungafune kuyesa kwakanthawi kuti muchepetse kudya kwa carb, koma nthawi zonse lankhulani ndi othandizira azaumoyo musanadye zakudya zazikulu.

3. Mukumva kuti mwapanikizika

Sikokwanira nthawi zonse kumangodya wathanzi komanso kuchita masewera olimbitsa thupi. Kusamalira thanzi lanu ndi gawo lofunikira pakuchepetsa thanzi.

Kupsinjika kumapangitsa kuti thupi likhale "lolimbana kapena kuthawa" ndikuwonjezera kuchuluka kwama mahomoni opsinjika, monga cortisol, m'magazi.

Kukhala ndi milingo yayikulu ya cortisol kumatha kukulitsa kumverera kwa njala komanso kulakalaka zakudya zopanda thanzi ().

Yesani kusinkhasinkha, kupuma kwambiri, kulemba nkhani, ndi njira zina zothanirana ndi kupsinjika.

Kupsinjika kwakanthawi kumatha kukhala ndi zovuta pamahomoni anu, kukulitsa njala ndikugwira ntchito kuti muchepetse kunenepa.

4. Simukudya chakudya chopatsa thanzi

Chakudya chochepa cha carb chimangoposa kungodya ma carbs ochepa. Kuti muchepetse kunenepa, anthu amafunika kuti asinthe ma carbs ndi zakudya zopatsa thanzi.

Pewani zopangidwa zonse zotsika kwambiri za carb. Zakudya zonse zimakhala ndi thanzi labwino kwambiri.

Kusintha ma carbs ndi nyama zowonda, nsomba, mazira, masamba, ndi mafuta athanzi kumatha kukuthandizani kuti muchepetse thupi.

Kudya kokomera nthawi zina ndibwino, koma kudya tsiku lililonse - ngakhale kuli ndi zinthu zopatsa thanzi, monga ma cookie a paleo - kumatha kuchepetsa kapena kupewa kuchepa thupi.

Mafuta athanzi ndi gawo lofunikira pa chakudya chopatsa thanzi. Peyala ndi walnuts ndizambiri zamafuta.

Kuyesera kuchepetsa ma carbs ndi mafuta nthawi yomweyo kumatha kukupangitsani kumva kuti muli ndi njala yambiri.

Kudya zakudya zopanda kanthu koma mapuloteni kungakhale koyipa pa thanzi lanu.

Chakudya chochepa kwambiri cha carb, mafuta ambiri, komanso mapuloteni ochepa chingabweretse thupi lanu mu ketosis, momwe zimawotcha mafuta kuti akhale ndi mphamvu.

Kuti mukhale ndi zakudya zopatsa thanzi zochepa, sinthanitsani ma carbs ndi zakudya zopatsa thanzi. Idyani nyama zowonda, nsomba, mazira, mafuta athanzi, ndi ndiwo zamasamba.

5. Mukudya mtedza wambiri

Mtedza ndi zakudya zathunthu, koma amakhalanso ndi mafuta ambiri. Mwachitsanzo, maamondi ali pafupifupi 50% mafuta ().

Mtedza uli ndimphamvu yamagetsi yambiri. Mutha kudya zochuluka osakhuta.

Ndiosavuta kudya kwambiri mtedza. Mutha kudya thumba la mtedza osakhutira, ngakhale kuti chikhocho chimakhala ndi zopatsa mphamvu kuposa chakudya wamba.

Kudya msuzi mtedza kapena mabotolo a mtedza tsiku lililonse kumatha kukulitsa kuchuluka kwa ma calorie kuposa momwe amayembekezera, kuteteza kuonda.

Mtedza uli ndi mphamvu yayikulu kwambiri ndipo ndiosavuta kudya mopitirira muyeso. Onetsetsani kukula kwa mtedza ndi zakudya zina zopatsa mphamvu.

6. Simukugona mokwanira

Kugona ndikofunikira kwambiri paumoyo wathunthu. Kafukufuku akuwonetsa kuti kusowa tulo kumalumikizidwa ndi kunenepa komanso kunenepa kwambiri (, 4).

Kusowa tulo kumatha kukupangitsani kumva kuti muli ndi njala (5).

Zitha kukupangitsani kuti mukhale otopa komanso osalimbikitsidwa kuchita masewera olimbitsa thupi kapena kudya chakudya chopatsa thanzi.

Matenda atulo ndiofala ndipo nthawi zambiri amachiritsidwa. Lankhulani ndi wothandizira zaumoyo wanu ngati mukumva kuti mwina muli ndi vuto la kugona.

Malangizo ena othandizira kugona ndi monga:

• pewani caffeine pambuyo pa 2 koloko masana
• mukagone mumdima wathunthu
• pewani kumwa mowa komanso kuchita masewera olimbitsa thupi maola ochepa musanagone
• chitani china chopumula musanagone kukuthandizani kugona, monga kuwerenga
• yesani kugona nthawi yofananira usiku uliwonse

Kugona ndikofunikira kuti mukhale ndi thanzi labwino. Kafukufuku akuwonetsa kuti kusowa tulo kumatha kukupangitsani kudya kwambiri komanso kunenepa.

7. Mukudya kwambiri mkaka

Mkaka ndi chakudya chochepa cha carb chomwe chingayambitse mavuto kwa anthu ena.

Zakudya za mkaka nthawi zambiri zimakhala ndi mapuloteni ambiri. Mapuloteni, monga carbs, amatha kukweza ma insulin, omwe amalimbikitsa thupi lanu kusunga mphamvu.

Mapangidwe amino acid a mkaka amapangitsa kuti ikhale yabwino kwambiri pakupopera insulin. M'malo mwake, mapuloteni amkaka amatha kutulutsa insulini ngati mkate woyera (,).

Ngakhale mukumva kuti thupi lanu limalekerera mkaka bwino, kudya mkaka nthawi zambiri kumatha kusokoneza kagayidwe kanu. Izi zitha kukulepheretsani kuti mupeze zabwino zonse za chakudya chochepa cha carb.

Mutha kuwona phindu popewa mkaka ndikuchepetsa tchizi, yogurt, ndi kirimu. Mapuloteni ochepa, batala wotsika wa lactose nthawi zambiri samatulutsa insulin.

Ma amino acid opangidwa ndi mapuloteni amkaka amatanthauza kuti amatha kutulutsa insulini. Yesetsani kudya mkaka wochepa.

8. Simukuchita masewera olimbitsa thupi moyenera

Kuchita masewera olimbitsa thupi ndikofunikira paumoyo wamthupi komanso wamaganizidwe.

Kuchita masewera olimbitsa thupi kungakuthandizeni kuti muchepetse thupi mwa:

• kukonza thanzi lanu kagayidwe kachakudya
• kukulitsa minofu yanu
• kusintha maganizo anu

Ndikofunika kuchita masewera olimbitsa thupi oyenera.

Kusakaniza kwa mtima wamkati ndi minofu kumatha kukhala kophatikizira kothandiza:

• Kunyamula zitsulo. Kukweza zolemera kumatha kukulitsa kuchuluka kwa mahomoni ndikuwonjezera minofu, yomwe imatha kukuthandizani kuti muchepetse mafuta ndikusungabe nthawi yayitali ngati mungakwanitse kuchita masewera olimbitsa thupi.
• Maphunziro apakati. Kutalika kwamphamvu kwambiri ndi mtundu wabwino kwambiri wama cardio omwe amalimbitsa kagayidwe kanu ndikukweza magawo anu amakulidwe amtundu wa anthu (HGH).
• Kutsika pang'ono. Kuchita masewera olimbitsa thupi mosalekeza komanso kuchita zolimbitsa thupi tsiku lililonse, kuphatikiza kuyenda, kungapangitse kusiyana kwakukulu.

Kuchita masewera olimbitsa thupi kumatha kukulitsa kuchuluka kwa mahomoni, kukulitsa minofu, ndikukuchitirani zodabwitsa.

9. Mukudya shuga 'wathanzi' wambiri

Mukamatsata carb yochepa kapena zakudya za ketogenic, kudya mashuga omwe amagulitsidwa ngati njira "zathanzi" - monga shuga wa kokonati kapena nzimbe zosaphika - sizabwino kwenikweni pa thanzi lanu.

Shuga yonse ili ndi ma carbs ambiri ndipo imatha kuteteza thupi lanu kuti lisazolowere zakudya zochepa za carb.

Izi zikugwiranso ntchito kwa:

• wokondedwa
• timadzi tokoma
• shuga wina

Zakudya zotsekemera zochepa zimakhala zabwino kwa anthu ambiri, koma mungafune kuganizira zochepetsera ngati mukuvutika kutaya thupi. Zina mwazinthu zimakhala ndi ma carbs osungunuka.

Ngakhale ndi achilengedwe, zotsekemera monga uchi ndi nzimbe zosaphika zimangokhala ma carbs monga shuga wamba.

10. Matenda atha kupewetsa kuchepa thupi

Mavuto ambiri am'thupi amatha kuyambitsa kunenepa kapena kupewa kuwonda, makamaka hypothyroidism.

Ngati mukuganiza kuti muli ndi vuto lachipatala, onani omwe akukuthandizani. Fotokozani kuti mukukumana ndi mavuto ochepetsa thupi komanso kuti mukufuna kuthana ndi zovuta zilizonse zamankhwala.

Mankhwala ena amatha kulimbikitsa kunenepa. Onani mndandanda wazotsatira zake kuti muwone ngati kunenepa kuli m'ndandanda. Mutha kumwa mankhwala ena omwe alibe zotsatirazi.

Zina zamankhwala ndi mankhwala zimatha kupangitsa kuti zikhale zovuta kwambiri kuti muchepetse kunenepa. Onani wothandizira zaumoyo kuti akambirane zomwe mungasankhe.

11. Mukudya chakudya chambiri

Anthu ambiri omwe ali ndi thanzi labwino komanso olimba amakhulupirira kuti aliyense ayenera kudya chakudya chochepa tsiku lonse.

Ochita kafukufuku aphunzira izi mozama ndipo sanatsimikizire zabwino zakudya pafupipafupi, zazing'ono (,).

Akatswiri azakudya ambiri amakhulupirira kuti ndizachilengedwe kuti anthu azidya chakudya chochepa patsiku ndipo nthawi zina amapita nthawi yayitali osadya.

Anthu ena amagwiritsa ntchito kusala kudya kwakanthawi, njira yodyera momwe mumangodya pazenera linalake. Itha kukhala zenera la maola 8 tsiku lililonse kapena kusala kudya kwa maola 24.

Kusala kudya kosalekeza kungathandize anthu ena kuonda. Komabe, kudya kumeneku si kwa aliyense, ndipo kuletsa chakudya kumatha kuyambitsa kukhumudwa kwa anthu ambiri, makamaka ndi mbiri yakudya kosavomerezeka.

Kuti mukhale otetezeka, lankhulani ndi omwe amakuthandizani asanakwane kusala kudya.

Palibe phindu lotsimikizika la kudya zakudya zazing'ono, zazing'ono tsiku lonse. Kudya zakudya zochepa pafupipafupi ndikuyesera kusala kudya pakanthawi kochepa kumatha kugwira ntchito kwa anthu ena.

12. Mukudya zakudya zopanda thanzi zambiri

Kwa anthu omwe zimawavuta kutsatira chakudya chokhwima, kukhala ndi "kudya mwachinyengo" kapena "masiku obera" nthawi ndi nthawi kumakhala kwabwino.

Kwa ena, chakudyachi chimatha kukulitsa komanso kupewa kuchepa thupi. Kudya zakudya zopanda thanzi nthawi zambiri kumachepetsa kuchepa thupi.

Ngati wina akumva kuti sangathe kulamulira zakudya zosapatsa thanzi, atha kukhala ndi vuto lakudya. Kulankhula ndi wothandizira zaumoyo kungakuthandizeni kusamalira ubale wanu ndi chakudya.

Anthu ena amatha kudya zakudya zopanda pake nthawi ndi nthawi popanda kuchepetsa kuwonda, koma izi sizingagwire ntchito kwa aliyense.

13. Mukudya ma calories ambiri

Chiwerengero cha zopatsa mphamvu zomwe mumadya zingakhudze kunenepa ndi kutaya kwanu.

Chimodzi mwazifukwa zazikulu zakuchepa kwama carb ndi ketogenic kumawachepetsa ndikuti amachepetsa njala ndikupangitsani kuti muzidya zakudya zochepa mopanda kuyesera.

Ngati simukuchepetsa thupi ngakhale mutatsata zakudya, yesetsani kuchepetsa kuchuluka kwa zopatsa mphamvu zomwe mumadya tsiku limodzi.

Ma calculator a pa intaneti atha kukuthandizani kudziwa kuti ndi zakudya ziti zomwe zili ndi ma calories ambiri kuposa ena.

Akatswiri ena amalimbikitsa kuti muchepetse zopatsa mphamvu ndi zopatsa mphamvu 500 zopatsa mphamvu patsiku kuti muchepetse kunenepa kwa kilogalamu imodzi (0,5 kg) pa sabata (). Izi sizingagwire ntchito kwa aliyense.

Chiwerengero cha zopatsa mphamvu zomwe mumadya zimakhudza kunenepa ndi kuwonda. Kuperewera kwama calories pafupifupi 500 nthawi zambiri kumakhala kokwanira kuti muchepetse kunenepa.

14. Mumayika zoyembekezera pamwamba kwambiri

Mutha kukhala okhumudwa ngati simukuwona zotsatira mwachangu monga mukuyembekezera, koma kuonda kumatenga nthawi.

Nthawi zambiri, kutaya pafupifupi mapaundi 1-2 (0.5-1 kg) pa sabata ndicholinga chenicheni.

Anthu ena amachepetsa thupi kuposa pamenepo, pomwe ena amachepetsa pang'onopang'ono.

Kudya chakudya chopatsa thanzi, kudya zakudya zosapatsa thanzi, komanso kuchita masewera olimbitsa thupi ndizothandiza kuti mukhale ndi thanzi labwino komanso thanzi, ngakhale simukuwona kuchepa nthawi yomweyo.

Ndi zachilendo kufuna kuwona zotsatira mwachangu, koma kuonda kumatenga nthawi. Pitirizani kudya zakudya zopatsa thanzi ndipo, popita nthawi, mudzayamba kumva kupindula kwakuthupi ndi kwamaganizidwe.

15. Mwakhala mukudula carbs kwa nthawi yayitali

Ngati mumadya kalori yoperewera kwa miyezi kapena zaka zambiri, kuchuluka kwanu kwamagetsi kumatha kuyamba kuchepa.

Ngati mwakhala mukudya kwa nthawi yayitali, yesetsani kutenga miyezi iwiri pomwe mukuyesetsa kuti muchepetse kunenepa ndikupeza minofu. Izi zitha kuthandizira pakuchepetsa kwakanthawi kwakanthawi.

Kutsata zakudya zoletsa kumachepetsa kagayidwe kanu. Yesani kutenga miyezi ingapo yopuma kuchokera ku chakudya chochepa cha carb.

Mfundo yofunika

Ulendo wa kuchepa kwa aliyense ndi wosiyana, ndipo kuonda kumatenga nthawi.

Zingamveke zokhumudwitsa ngati simutaya thupi mwachangu momwe mumayembekezera. Komabe, kudya chakudya chopatsa thanzi, kudula ma carbs osapatsa thanzi, komanso kuchita masewera olimbitsa thupi ndizothandiza kuti mukhale ndi thanzi labwino komanso labwino, ngakhale simukuwona kuchepa nthawi yomweyo.