Kodi Zakudya Zankhondo Ndi Chiyani? Chilichonse Muyenera Kudziwa Zokhudza Zakudya Zakudabwitsazi Zakudya Zamasiku Atatu

Zamkati

• N'chifukwa Chiyani Chimatchedwa Chakudya Chankhondo?
• Kodi Ndondomeko Yazakudya Zankhondo Ndi Chiyani Kwenikweni?
• Tsiku 1
• Tsiku 2
• Tsiku 3
• Kodi Zakudya Zankhondo Ndi Zathanzi?
• Musanayesere ...
• Onaninso za

Kudya kumayambira kusintha - zakudya "zazikulu" kwambiri mu 2018 zinali zokhudzana ndi kudya moyenera kuposa kuonda - koma sizitanthauza kuti kusala pang'ono kudya ndi chinthu chakale.

Tengani, mwachitsanzo, kutchuka kwamisala kwa zakudya za ketogenic. Kapena, kuyambiranso kwa zakudya zachilendo za 2015 zomwe zimatchedwa zakudya zankhondo, zakudya zamasiku atatu zomwe zimalonjeza kuti dieters adzachepetsa kulemera kwa mapaundi 10 chifukwa cha zakudya zosiyanasiyana kuphatikizapo ayisikilimu, toast, ndi agalu otentha.

Kodi chakudya chamasiku atatu chodyera asitikali ndichinsinsi chothandizira kuti muchepetse thupi msanga, kapena kodi zonse zili zabodza? Apa, akatswiri azakudya komanso akatswiri azakudya amagawana zomwe muyenera kudziwa pazakudya zankhondo komanso ngati zilidi zathanzi kwa inu.

N'chifukwa Chiyani Chimatchedwa Chakudya Chankhondo?

Tiyeni tiwone chinthu chimodzi molunjika: Ngakhale mayina ake adatchulidwa, zakudya zankhondo zilibe magwero ankhondo, malinga ndi wolemba zamankhwala Tara Allen, RD, yemwe akuti chakudyacho chidayamba ngati mphekesera kuti dongosolo la kudya lidakhazikitsidwa kuti athandize asilikari kuti akhale athanzi mwachangu.

Ndondomeko yazakudya zankhondo ndiyofanana ndi mapulani ena azakudya zamasiku atatu (taganizirani: Mayo Clinic ndi Cleveland Clinic masiku atatu mapulani azakudya) monga akuti imalimbikitsa kuchepa kwakanthawi kochepa poletsa zopatsa mphamvu.

Zakudyazi zimafanana kwambiri ndi zakumwa za Retro Drinking Man (kapena Air Force Diet) za m'ma 60s, malinga ndi Adrienne Rose Johnson Bitar, Ph.D., wothandizirana naye ku University of Cornell yemwe amakhazikika pa mbiri ndi chikhalidwe cha Zakudya zaku America, chikhalidwe cha pop, ndi thanzi. Mofanana ndi zakudya zamagulu ankhondo, Zakudya za Munthu Wakumwa zinaphatikizapo martinis ndi steak mu zakudya koma kusunga chakudya cham'madzi ndi calorie zimakhala zochepa kwambiri, akufotokoza. "Zakudya zonsezi zinali zochepa zama calorie kapena zopatsa mphamvu zomwe zimalonjeza zotsatira zosakhalitsa, koma zimaphatikizapo zakudya zopanda thanzi kapena zopatsa thanzi," akutero Bitar. (Kadyedwe kenanso kosayenera kamene kamaphatikizapo nyama yofiira yambiri: The Vertical Diet. Mosakayika kunena, mukhoza kulumphanso dongosolo lazakudya limenelo.)

Kodi Ndondomeko Yazakudya Zankhondo Ndi Chiyani Kwenikweni?

Ponseponse, zakudya zamagulu ankhondo ndizomwe zimakhala zotsika kwambiri, poganizira za dieters akulimbikitsidwa kudya pafupifupi 1,400 zopatsa mphamvu patsiku loyamba, zopatsa mphamvu 1,200 patsiku lachiwiri, komanso zopatsa mphamvu pafupifupi 1,100 patsiku lachitatu, akufotokoza JJ Virgin, katswiri wazakudya wovomerezeka ndi board. . (Izi ndi zomwe muyenera kudziwa kwenikweni za kuwerengera zopatsa mphamvu.) Zakudya zomwe zili mu dongosololi ndi akuyenera "mankhwala n'zogwirizana," iye akutero, ndipo akuti kugwirira ntchito limodzi pofuna kulimbikitsa kudya kuwonda. Mukakhala pazakudya muyenera kuzitsatira kwa masiku atatu mu sabata imodzi, akuwonjezera.

Zakudya zovomerezeka ndi asitikali sizomwe mungaganize ngati "zakudya", kuphatikiza agalu otentha, toast, ayisikilimu, ndi nsomba zamzitini, atero a Brooke Alpert. Onani kugawanika kwathunthu kwa zakudya zamagulu m'munsimu. Zakudya zomwezi zimaperekedwa kwa aliyense amene amadya ndipo zimakonzedwa mosamala kuti musamamwe mowa mopitirira muyeso (popeza mungathe kokha idyani zakudya zomwe zili pansipa), atero Alpert.

Tsiku 1

Chakudya cham'mawa: 1/2 Mphesa, kagawo kamodzi ka mkate / toast ndi supuni ziwiri za chiponde kapena batala wa amondi, ndi chikho chimodzi cha khofi

Chakudya chamasana: chidutswa chimodzi cha mkate kapena tositi, 1/2 chitini cha tuna, ndi kapu imodzi ya khofi

Chakudya chamadzulo: 3 oz. ya nyama iliyonse (kukula kwa bolodi la makhadi), chikho chimodzi cha nyemba zobiriwira, apulo imodzi yaying'ono, nthochi ya 1/2, ndi chikho chimodzi cha ayisikilimu

Tsiku 2

Chakudya cham'mawa: dzira limodzi lophikidwa (monga mumakonda), chidutswa chimodzi cha mkate kapena toast, 1/2 nthochi

Chakudya chamasana: chikho chimodzi cha kanyumba tchizi, dzira limodzi lolimba kwambiri, ma crackers asanu amchere

Chakudya chamadzulo: agalu awiri otentha (palibe bun), chikho chimodzi cha broccoli, 1/2 chikho cha kaloti, nthochi ya 1/2, chikho chimodzi cha ayisikilimu

Tsiku 3

Chakudya cham'mawa: chidutswa chimodzi cha tchizi cha cheddar, apulo imodzi yaying'ono, zopangira mchere zisanu

Chakudya chamasana: dzira limodzi (lophika ngakhale mumakonda), chidutswa chimodzi cha mkate kapena toast

Chakudya chamadzulo: chikho chimodzi cha tuna, 1/2 nthochi, chikho chimodzi cha ayisikilimu

Ndikofunika kuzindikira kuti zakumwa zimakhalanso zoletsedwa pazakudya, ndipo madzi ndi tiyi wa zitsamba ndizo zakumwa zovomerezeka zokha, akufotokoza motero Beth Warren wodziwa zakudya. Palibe vuto kumwa khofi tsiku loyamba - koma shuga, zonunkhira, ndi zotsekemera zopangira sizingatheke, kutanthauza kuti mudzangogwiritsa ntchito stevia mu khofi yanu (ngati kuli kofunikira). Mowa, komabe, ulibe malire, makamaka popeza vinyo ndi mowa zimakhala ndi zopatsa mphamvu zambiri, akutero Virgin.

Kodi Zakudya Zankhondo Ndi Zathanzi?

Choyamba, kusasinthasintha kwa zakudya zankhondo ndi mbendera yofiira, malinga ndi Warren, yemwe akuti chakudyacho sichikugwirizana ndi kapangidwe kake ka zakudya ndipo akuti kusowa kwa chitsogozo kumatha kupangitsa kuti kusokoneze komanso kuvutikira dieter kumvetsetsa tsatirani ndi zomwe mungadye.

Ngakhale kuti chakudyachi chimapereka zakudya kuchokera kumagulu azakudya, wolemba zamankhwala Toby Amidor RD akuti sikokwanira kudya chakudya chatsiku ndi tsiku - makamaka chifukwa cha kalori wambiri, zakudya zopatsa thanzi monga agalu otentha ndi ayisikilimu wa vanila ndi gawo limodzi la zakudya zochepa. “Chifukwa cha kusowa kwa mbewu zonse, ndiwo zamasamba, mkaka, ndi zomanga thupi zokwanira, simungathe kupeza zakudya zokwanira m’masiku atatuwa,” akufotokoza motero.

Kuchepetsa kudya kwanu tsiku ndi tsiku kwa zipatso ndi ndiwo zamasamba, zikutanthauza kuti mwina simukupeza fiber, mavitamini antioxidant A ndi C, potaziyamu, ndi ma phytonutrients omwe mumafunikira tsiku lililonse, akutero. Popeza zakudyazo zimaphatikizapo mkaka wochepa, mudzakhala wopanda vitamini D, kashiamu, ndi potaziyamu, zomwe anthu ambiri aku America akusowa kale, akutero Amidor. Popeza chakudyacho ndi chotsika kwambiri-carb, simukupeza mbewu zonse zokwanira, mwina-zomwe ndizopatsa mavitamini a B ndi fiber, akutero. (Onani: Chifukwa Chomwe Ma Carb Abwino Amakhala M'zakudya Zanu.)

Ponseponse, chakudyacho chimakhala chochepa kwambiri mu ma carbs ndi ma calories kuti mupatse thupi lanu chakudya chokwanira ndi michere yomwe imafunikira kuti mukhale athanzi, akuwonjezera Amidor. Ndikokwanira kuti mupulumuke, koma mwina mungakhale 'hangry' ndipo mutha kukhala ndi mphamvu zochepa, atero a Warren. (Onani: Chifukwa Kuwerengera Ma calories Sindiye Chinsinsi Cha Kuchepetsa Thupi.)

Ngati mukuganiza zakuchepetsa thupi? Inde, mudzachepetsa thupi pazakudya zankhondo ngati mumakonda kudya ma calories masauzande angapo patsiku (monga zakudya zilizonse zomwe zimakulepheretsani kudya ma calorie), malinga ndi Amidor. Komabe, zikuwoneka kuti mudzabwereranso ku zomwe mudadya kale ndikukayamba kulemera mukangosiya kudya, zomwe zimatha kuyambitsa mavuto, akutero.

Musanayesere ...

"Ubwino wa zakudya zankhondo ndikuti umapezeka mosavuta komanso waufulu kutsatira," akutero Allen. Komabe, kuphatikiza kuphatikiza zakudya zochepa, kudalira nyama zosinthidwa (zomwe sizabwino kwambiri), ndi zipatso zochepa ndi ndiwo zamasamba zomwe zimaloledwa-zimaposa zabwino, atero a Virgin.

Ndipo, zowona, kuchepa kwa zakudya zankhondo kumatha kukhala kowopsa, akutero Amidor. Izi ndizowona makamaka ngati mukufuna kuchita masewera olimbitsa thupi: Kuyesera kuchita zolimbitsa thupi kwambiri pazakudya zochepa zotere kungakupangitseni kukhala ofooka, opepuka, komanso otopa kwambiri mtima kapena kuyenda ndiye njira yabwino kwambiri pa zakudya izi, anati Allen.

Ndizotheka kunena kuti chakudya cha asirikali ndichakudya china chosakhalitsa, atero Alpert. Kulemera kulikonse kudzakhala kulemera kwa madzi, akutero, ndipo mukhoza kuona kutayika kwa minofu chifukwa chakuti ndi ndondomeko yochepa ya kalori.

Ndipo monga zakudya zonse zapangozi zomwe anthu amazidziwa, Alpert akuti zakudya zankhondo zimangopangitsa kuti pakhale zovuta kwakanthawi m'malo mophunzitsa zakudya zabwino zomwe zimatha kukhala moyo wautali komanso wathanzi. Zotsatira zake, akuti ndizotheka kuti omwe atenga nawo mbali apezanso kunenepa kulikonse akangomaliza kudya. (Zowonadi. Muyenera kusiya kudya mopambanitsa.)

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