Njira 18 Zotengera Sayansi Zochepetsera Njala ndi Njala

Zamkati

• 1. Idyani Mapuloteni Okwanira
• 2. Sankhani Zakudya Zamtundu Wambiri
• 3. Sankhani Zolimba Pamadzi
• 4. Imwani Khofi
• 5. Dzazani Madzi
• 6. Idyani Mosamala
• 7. Khalani mu Chocolate Wamdima
• 8. Idyani Ginger Wina
• 9. Sakanizani Zakudya Zanu
• 10. Idyani pa Mbale Zazing'ono
• 11. Gwiritsani Ntchito Foloko Yaikulu
• 12. Kuchita masewera olimbitsa thupi
• 13. Kuchepetsa Thupi Lanu Pazaka Zanu
• 14. Muzigona mokwanira
• 15. Kuchepetsa Kupanikizika
• 16. Idyani Mafuta a Omega-3
• 17. Sankhani Zakudya Zakudya Zam'mapuloteni
• 18. Yerekezerani Kudya Zakudya Zomwe Mumalakalaka
• Tengani Uthenga Wanyumba

Kuti muchepetse kunenepa, nthawi zambiri mumayenera kuchepetsa kudya kwama kalori tsiku lililonse.

Tsoka ilo, zakudya zolemetsa nthawi zambiri zimabweretsa chidwi chambiri ndi njala yayikulu.

Izi zitha kupangitsa kuti kukhale kovuta kwambiri kuti muchepetse thupi ndikuzisunga.

Nawu mndandanda wa njira 18 za sayansi zochepetsera njala komanso njala:

1. Idyani Mapuloteni Okwanira

Kuonjezera mapuloteni ambiri pazakudya zanu kumatha kukulitsa kukhutitsidwa, kukupangitsani kuti muzidya pang'ono pakudya chanu ndikukuthandizani kutaya mafuta (, 2).

Mwachitsanzo, kafukufuku wochepetsa thupi anayerekezera malo odyera awiri ofanana ndi ma calories: imodzi yokhala ndi mazira, inayo ya bagels.

Ophunzira omwe adadya chakudya cham'mawa adataya 65% yochulukirapo komanso 16% yamafuta amthupi munthawi yamasabata asanu ndi atatu ().

Kuphatikiza apo, kudya kwambiri mapuloteni kumathandiza kupewa kutayika kwa minofu pamene zopatsa mphamvu tsiku lililonse zimachepetsedwa kuti muchepetse thupi ().

Kupanga mapuloteni pafupifupi 20-30% ya kuchuluka kwa kalori yanu, kapena 0,45-0.55 g / lb ya kulemera kwa thupi (1.0-1.2 g / kg), zikuwoneka zokwanira kupereka maubwino ().

Kupeza mapuloteni okwanira m'zakudya zanu kumathandizira kuti muchepetse kunenepa, mwina pochepetsa njala yanu.

2. Sankhani Zakudya Zamtundu Wambiri

Chakudya chambiri chambiri chimatambasula m'mimba, chimachedwetsa kutaya kwake ndikukopa kutulutsa kwa mahomoni okwanira (, 6).

Kuphatikiza apo, ma fiber amatha kupesa m'matumbo. Izi zimatulutsa mafuta amtundu wamafuta amtundu wamaganizidwe amathandizanso kupititsa patsogolo kukhutitsidwa (7, 8).

M'malo mwake, kuwunika kwaposachedwa kunanenanso kuti kuwonjezera nyemba, nandolo, nandolo ndi mphodza pazakudya zanu zitha kukulitsa kumverera kokwanira ndi 31%, poyerekeza ndi zakudya zofananira zomwe sizidalira nyemba (9).

Mitengo yodzaza ndi fiber ingathandizenso kuchepetsa njala ndikupangitsa kuti mukhale okhutira (7).

Kudya magalamu 14 a fiber tsiku lililonse kumachepetsa kuchuluka kwa kalori yanu mpaka 10%. Kupitilira miyezi 3.8, izi zitha kubweretsa kutayika mpaka 4.2 lbs (1.9 kg) ().

Komabe, ndemanga zaposachedwa sizikuwona zotsatira zoyipa kwambiri. Izi zitha kukhala zokhudzana ndi mitundu yosiyanasiyana ya fiber yophunziridwa (,).

Mitundu yambiri yamatope ngati ma pectins, beta-glucans ndi chingamu zimawoneka ngati zodzaza kuposa mitundu yocheperako ya fiber (,, 14).

Kuphatikiza apo, zotsatira zoyipa zochepa ndizomwe zimalumikizidwa ndi zakudya zapamwamba kwambiri. Zakudya zophatikizika ndi fiber nthawi zambiri zimakhala ndi michere yambiri, kuphatikizapo mavitamini, michere, ma antioxidants ndi mankhwala othandiza (,).

Chifukwa chake, kusankha chakudya chomwe chili ndi zipatso zokwanira, ndiwo zamasamba, nyemba, mtedza ndi mbewu zitha kulimbikitsanso thanzi la nthawi yayitali.

Kudya zakudya zokhala ndi michere kumatha kuchepetsa njala ndikuthandizani kudya ma calories ochepa. Zitha kulimbikitsanso thanzi la nthawi yayitali.

3. Sankhani Zolimba Pamadzi

Ma calories olimba ndi ma calorie amadzi zimatha kukhudza njala mosiyana.

Kafukufuku wina waposachedwa adapeza kuti poyerekeza ndi chotupitsa cholimba, anthu omwe amadya chotupitsa madzi anali 38% ochepera kulipirira pakudya pang'ono pa chakudya chotsatira ().

Pakafukufuku wachiwiri, ophunzira omwe adadyetsedwa chotupitsa sananene kuti ali ndi njala yocheperako, chilakolako chochepa chodya komanso chisangalalo chochuluka kuposa omwe amadyetsa chotupitsa chamadzi ().

Zolimba zimafuna kutafuna kwambiri, zomwe zimatha kupereka nthawi yochulukirapo kuti chizindikirochi chifike kuubongo ().

Asayansi akukhulupiliranso kuti nthawi yochulukirapo imalola zolimba kuti zizilumikizana ndi masamba a kukoma kwanthawi yayitali, zomwe zingalimbikitsenso kukhutira ().

Kudya zopatsa mphamvu m'malo mongomwa kungakuthandizeni kudya pang'ono osamva njala.

4. Imwani Khofi

Khofi ili ndi maubwino ambiri pantchito zathanzi komanso zamasewera - komanso itithandizanso kuchepetsa chidwi chanu.

Kafukufuku akuwonetsa kuti khofi amachulukitsa kutulutsa kwa peptide YY (PYY). Hormone iyi imapangidwa m'matumbo chifukwa chodya ndipo imalimbikitsa kudzaza (,).

Asayansi amakhulupirira kuti magulu a PYY amatenga gawo lofunikira pakuzindikira kuchuluka komwe mungadye ().

Chosangalatsa ndichakuti, khofi wopanda mchere amatha kuchepetsa kwambiri njala, zomwe zimatha mpaka maola atatu mutamwa ().

Komabe, maphunziro ena amafunika kuti adziwe momwe izi zimagwirira ntchito.

Kumwa khofi, makamaka wopanda pake, kungathandize kuchepetsa njala kwa maola atatu.

5. Dzazani Madzi

Madzi akumwa angathandize kuchepetsa njala yomwe mumamva musanadye.

Zitha kulimbikitsanso kukhuta pakudya ndikulimbikitsa kuchepa kwa thupi ().

M'malo mwake, kafukufuku akuwonetsa kuti anthu omwe amamwa magalasi awiri amadzi nthawi yomweyo chakudya chisanadye amadya 22% poyerekeza ndi omwe samamwa madzi ().

Asayansi amakhulupirira kuti pafupifupi 17 oz (500 ml) yamadzi ndiyokwanira kutambasula m'mimba mokwanira kutumiza zizindikiritso zodzaza ku ubongo ().

Izi zati, madzi amadziwikanso kuti amatuluka m'mimba mwachangu. Kuti nsonga iyi igwire ntchito, kungakhale bwino kumwa madzi pafupi ndi chakudya momwe mungathere.

Chosangalatsa ndichakuti, kuyamba kudya ndi msuzi kumatha kuchitanso chimodzimodzi.

Ochita kafukufuku adawona kuti kudya mbale ya msuzi musanadye chakudya kumachepetsa njala ndikuchepetsa kuchuluka kwa ma calorie kuchokera mgululi pafupifupi 100 calories).

Kumwa zakumwa zonenepetsa musanadye kungakuthandizeni kudya zakudya zopatsa mphamvu pang'ono osakusiyani ndi njala.

6. Idyani Mosamala

Mumikhalidwe yokhazikika, ubongo wanu umadziwa ngati muli ndi njala kapena kukhuta.

Komabe, kudya msanga kapena pamene mwadodometsedwa kungapangitse kuti zikhale zovuta kuti ubongo wanu uzindikire izi.

Kuthetsa vutoli pochotsa zododometsa ndikuyang'ana zakudya zomwe zili patsogolo panu - gawo lofunikira pakudya mosamala.

Kafukufuku akuwonetsa kuti kuyeserera kulingalira panthawi yakudya kumatha kuthandiza anthu kusangalala ndikamadya. Izi zitha kuthandiza kuti chidwi chiziyang'ana kwambiri osati kuchuluka, komanso kumachepetsa kudya ().

Komanso zikuwoneka kuti pali kulumikizana pakati pa njala, kukhuta ndi zomwe maso anu amawona.

Kuyesera kumodzi kunapatsa ophunzira magawo awiri ofanana mkaka. Mmodzi amatchedwa "620 calorie indulgence," pomwe winayo adapatsidwa dzina "120-calorie sensible".

Ngakhale magulu onsewa amadya ma calories ofanana, mahomoni amanjala adatsika kwambiri kwa iwo omwe amakhulupirira kuti amamwa chakumwa "chodzikongoletsa" ().

Kukhulupirira kuti chakumwa chili ndi zopatsa mphamvu zambiri kumatha kuyambitsanso malo am'magazi omwe amalumikizidwa ndikumverera kwathunthu ().

Momwe mumakhalira okhutira zingakhudzidwe ndi zomwe mumawona, ndipo kumvetsera zomwe mumadya kumatha kukhala kopindulitsa kwambiri.

Kudya mosamala kwawonetsedwa kuti kumachepetsa njala ndikuwonjezera kukhuta. Ikhozanso kuchepetsa kuchepa kwa kalori ndikuthandizira kupewa kudya kwambiri.

7. Khalani mu Chocolate Wamdima

Kuwawidwa kwa chokoleti chamdima kumaganiziridwa kuti kumathandiza kuchepetsa njala ndikuchepetsa kulakalaka maswiti ().

Ochita kafukufuku amakhulupiriranso kuti asidi wa stearic mu chokoleti chamdima amatha kuthandizira kuchepa kwa thupi, kukulitsa kumverera kokwanira (,).

Chosangalatsa ndichakuti, kungomva kununkhira kwa mankhwalawa kumatha kubweretsanso chimodzimodzi.

Kafukufuku wina adawonetsa kuti kungomva 85% ya chokoleti yakuda kumachepetsa njala komanso mahomoni amanjala monga momwe amadyera ().

Komabe, maphunziro owonjezera amafunikira kuti muwone zovuta za chokoleti chamdima pakumva kukhuta.

Kudya kapena ngakhale kununkhiza chokoleti chakuda kungathandize kuchepetsa njala ndi kulakalaka maswiti.

8. Idyani Ginger Wina

Ginger wakhala akugwirizanitsidwa ndi mapindu ambiri azaumoyo. Izi zikuphatikizapo kuchepa kwa mseru, kupweteka kwa minofu, kutupa komanso shuga m'magazi (,,,).

Chosangalatsa ndichakuti, kafukufuku waposachedwa akuwonjezera phindu lina pamndandanda: kuchepetsa njala.

Kafukufuku wina adapeza kuti kumwa magalamu awiri a ufa wa ginger wosungunulidwa m'madzi otentha pa kadzutsa kunachepetsa omwe akumva njala akumva atatha kudya ().

Komabe, kafukufukuyu anali ochepa ndipo kafukufuku wambiri mwa anthu amafunikira asanapange mayankho olimba.

Ginger angathandize kuchepetsa njala, koma kafukufuku wina amafunika kutsimikizira izi.

9. Sakanizani Zakudya Zanu

Ginger sangakhale zonunkhira zokha zochepetsera njala.

Ndemanga yaposachedwa idasanthula zotsatira za capsaicin, yomwe imapezeka mu tsabola wotentha, ndi capsiate, yomwe imapezeka mu tsabola wokoma.

Idapeza kuti mankhwalawa atha kuthandiza kuchepa njala ndikuwonjezera kudzaza ().

Kuphatikiza apo, kuthekera kwa mankhwalawa kutulutsa kutentha kumawonjezeranso kuchuluka kwa zopatsa mphamvu pambuyo powadya ().

Komabe, zotsatirazi sizinawoneke m'maphunziro onse ndikukhalabe ochepa. Kuphatikiza apo, anthu omwe amadya zakudya izi nthawi zambiri amatha kulekerera zovuta.

Mankhwala omwe amapezeka tsabola wotentha komanso wokoma amatha kuthandizira kuchepetsa njala ndikuwonjezera kukhuta, koma kafukufuku wowonjezera amafunikira.

10. Idyani pa Mbale Zazing'ono

Kuchepetsa kukula kwa chakudya chanu chamadzulo kungakuthandizeni kuti mosazindikira muzidya magawo anu azakudya. Izi zikuyenera kukuthandizani kudya chakudya chochepa osadzimva kuti mukumanidwa ().

Chosangalatsa ndichakuti, izi zimatha kupusitsa ngakhale omwe amadya kwambiri.

Mwachitsanzo, kafukufuku adawonetsa kuti ngakhale akatswiri azakudya mosadziwitsa adadzipatsa okha ayisikilimu ochulukirapo 31 atapatsidwa mbale zazikulu ().

Kafukufuku wasonyeza kuti mukakhala ndi zambiri m'mbale yanu, mumatha kudya zambiri osazindikira ().

Kudya pama mbale ang'onoang'ono kungakuthandizeni kuti musamadye mopanda chidziwitso osakulitsa njala.

11. Gwiritsani Ntchito Foloko Yaikulu

Kukula kwa ziwiya zanu zodyera kungakhudze kwambiri kuchuluka kwa chakudya chomwe mukufuna kuti mukhale okhuta.

Kafukufuku wina adawona kuti omwe adagwiritsa ntchito mafoloko akuluakulu amadya 10% yocheperako kuposa omwe amadya ndi foloko yaying'ono (41).

Ofufuzawo akuti mafoloko ang'onoang'ono atha kupatsa anthu malingaliro akuti sakupita patsogolo kwambiri pothana ndi njala yawo, ndikuwatsogolera kuti adye zambiri.

Zachidziwikire, izi zikuwoneka kuti sizikugwira ntchito kukula kwa ziwiya zonse. Zipuni zazikulu zokulirapo zitha kuwonjezera chakudya chomwe chimadyedwa mpaka 14.5% ().

Kugwiritsa ntchito mafoloko akuluakulu kungathandize kuchepetsa kuchuluka kwa chakudya chofunikira musanakwaniritse.

12. Kuchita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kumaganiziridwa kuti kumachepetsa kuyambitsidwa kwa zigawo zamaubongo zolumikizidwa ndi zolakalaka zakudya, zomwe zitha kubweretsa chidwi chochepa chodya ().

Ikhozanso kuchepetsa milingo ya mahomoni a njala, pomwe ikuwonjezera kukhudzika ().

Kafukufuku akuwonetsa kuti masewera olimbitsa thupi othana ndi ma aerobic komanso kukana amathandizanso pakukopa magulu a mahomoni komanso kukula kwa chakudya chomwe mwadya mutachita masewera olimbitsa thupi ().

Kuchita masewera olimbitsa thupi moyenera komanso kokana kumatha kuthandizira kukulitsa mahomoni okwanira ndikubweretsa kuchepa kwa njala komanso kudya kwa kalori.

13. Kuchepetsa Thupi Lanu Pazaka Zanu

Neuropeptide Y (NPY) ndi mahomoni omwe amachititsa kuti munthu akhale ndi njala komanso mphamvu.

Magulu apamwamba a NPY amakhulupirira kuti amachulukitsa chilakolako ndipo amatha kusintha kuchuluka kwa mafuta omwe mumasunga ngati mafuta (45).

Chosangalatsa ndichakuti, ofufuza apeza kuti mafuta amthupi, makamaka omwe amapezeka kuzungulira ziwalo zanu, atha kukulitsa kupanga NPY (46,, 48).

Chifukwa cha ichi, kuonda pakati panu kungathandize kuchepetsa chidwi chanu chofuna kudya komanso njala.

14. Muzigona mokwanira

Kugona mokwanira kumathandizanso kuchepetsa njala komanso kuteteza kunenepa.

Kafukufuku akuwonetsa kuti kugona pang'ono kungakulitse njala ndi njala mpaka 24%, ndikuchepetsa kuchuluka kwama mahomoni okwanira mpaka 26% (,).

Kafukufuku akuwonetsanso kuti anthu omwe amagona ochepera maola asanu ndi awiri usiku amadzaza kuchuluka kwawo atadya kadzutsa monga 26% m'munsi ().

Ndikoyenera kudziwa kuti maphunziro angapo amalumikizanso kugona pang'ono, komwe kumatchulidwa kuti ndi ochepera maola asanu ndi limodzi usiku, mpaka chiwopsezo chachikulu cha 55% cha kunenepa kwambiri (,,,,).

Kugona maola asanu ndi awiri usiku uliwonse kumachepetsa njala yanu tsiku lonse.

15. Kuchepetsa Kupanikizika

Kupsinjika kwakukulu kumadziwika kuti kumakulitsa kuchuluka kwa mahomoni a cortisol.

Ngakhale zotsatira zake zimatha kusiyanasiyana pakati pa anthu, kuchuluka kwa cortisol nthawi zambiri kumaganiziridwa kuti kumakulitsa kulakalaka chakudya komanso kuyendetsa kudya (57,, 59,).

Kupsinjika kumathanso kuchepa kwa peptide YY (PYY), hormone yodzaza (61).

Poyesa kwaposachedwa, omwe atenga nawo mbali adadya pafupifupi 22% ma calories owonjezera pambuyo poyesedwa mopanikiza poyerekeza ndi mtundu womwewo wopanda mayeso (62).

Kupeza njira zochepetsera nkhawa kungathandizire kuchepetsa njala, komanso kuchepetsa chiopsezo chanu cha kunenepa kwambiri komanso kukhumudwa (63,, 65).

Kuchepetsa kupsinjika kwanu kungathandize kuchepetsa kulakalaka, kukulitsa chidzalo komanso kuteteza ku kukhumudwa ndi kunenepa kwambiri.

16. Idyani Mafuta a Omega-3

Mafuta a Omega-3, makamaka omwe amapezeka mu nsomba ndi mafuta a algae, amatha kuwonjezera kuchuluka kwa hormone leptin ().

Zakudya zokhala ndi mafuta ambiri omega-3 zitha kuonjezeranso kukhuta mukatha kudya pomwe zopatsa mphamvu sizingowonjezera kunenepa (67).

Pakadali pano, zotsatirazi zimangowonedwa mwa omwe ali onenepa kwambiri komanso onenepa. Kafukufuku wochuluka amafunika kuti awone ngati zomwezo zikugwiranso ntchito kwa anthu owonda.

Mafuta a Omega-3 atha kuthandiza kuchepetsa njala ya anthu onenepa kwambiri komanso onenepa kwambiri. Komabe, kufufuza kwina kumafunikira kwa anthu owonda.

17. Sankhani Zakudya Zakudya Zam'mapuloteni

Kudya nkhanza ndi nkhani yosankha nokha.

Ngati ndi gawo la zochita zanu za tsiku ndi tsiku, mungafune kusankha zokhwasula-khwasula zomwe zili ndi mapuloteni ambiri osati mafuta.

Zakudya zopatsa thanzi kwambiri zimatha kuwonjezera kukhuta ndikuchepetsa kuchuluka kwa ma calorie pachakudya chotsatira.

Mwachitsanzo, yogurt wokhala ndi mapuloteni ambiri amachepetsa njala mokwanira kuposa ma crackers omwe ali ndi mafuta ambiri kapena chotupitsa cha mafuta chokoleti ().

Yogurt yamtundu wambiri yomwe imadyedwa masana itha kukuthandizaninso kudya zakudya zopatsa mphamvu pafupifupi 100 patsiku, poyerekeza ndi njira zina ziwiri (,).

Kudya chakudya chokhala ndi mapuloteni kumachepetsa njala ndipo kungakulepheretseni kudya kwambiri mukamadya.

18. Yerekezerani Kudya Zakudya Zomwe Mumalakalaka

Malinga ndi ofufuza ena, kudziyerekeza wekha mukudya zomwe mumakhumba kwambiri kumachepetsa chidwi chanu chodya.

Poyeserera kamodzi, ophunzira 51 adaganizira koyamba kudya atatu kapena 33 M & Ms asadapatsidwe mbale ya maswiti. Iwo omwe amaganiza kuti azidya kwambiri M & Ms adya maswiti 60%, pafupifupi ().

Ofufuzawo adapeza zomwezo atabwereza kuyesa pogwiritsa ntchito tchizi m'malo mwa M & Ms ().

Zikuwoneka kuti zochitika zowonera zitha kusokoneza malingaliro anu kuti mukhulupirire kuti mwadya kale zakudya zomwe mumafuna, ndikuchepetsa kwambiri kulakalaka kwanu.

Kudziyesa wekha mukudya zakudya zomwe mumalakalaka kumachepetsa chidwi chanu chodya izi.

Tengani Uthenga Wanyumba

Njala ndi chizindikiro chofunikira komanso chachilengedwe chomwe sichiyenera kunyalanyazidwa.

Malangizo omwe atchulidwa pano ndi njira zochepa chabe zochepetsera njala ndi njala pakati pa chakudya.

Ngati mwayesapo izi koma mukupezekabe kuti muli ndi njala yochulukirapo, lingalirani kukambirana ndi katswiri wazachipatala pazomwe mungasankhe.