Njira 6 Zosavuta Zotayira Mafuta Am'mimba, Kutengera Sayansi

Zamkati

• 1. Pewani shuga ndi zakumwa zotsekemera zotsekemera
• 2. Idyani mapuloteni ambiri
• 3. Idyani chakudya chochepa
• 4. Idyani zakudya zokhala ndi michere yambiri
• 5. Muzichita masewera olimbitsa thupi nthawi zonse
• 3 Kusunthira Kulimbikitsa ABS
• 6. Tsatirani chakudya chomwe mumadya
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kutaya mafuta am'mimba, kapena mafuta am'mimba, ndicholinga chodziwika bwino chochepa.

Mafuta am'mimba ndi mtundu wowopsa kwambiri. Kafukufuku akuwonetsa kulumikizana kwamphamvu ndi matenda monga mtundu wa 2 shuga ndi matenda amtima ().

Pachifukwa ichi, kutaya mafutawa kumatha kukhala ndi phindu pathanzi lanu.

Mutha kuyeza mafuta anu am'mimba poyesa kuzungulira mozungulira m'chiuno mwanu ndi tepi. Miyeso yoposa mainchesi 40 (102 cm) mwa amuna ndi mainchesi 35 (88 cm) mwa akazi amadziwika kuti kunenepa kwambiri m'mimba (2).

Njira zina zochepetsera thupi zimatha kuloza mafuta am'mimba kuposa magawo ena amthupi.

Nazi njira 6 zozikidwa pochepetsa mafuta am'mimba.

1. Pewani shuga ndi zakumwa zotsekemera zotsekemera

Zakudya ndi shuga wowonjezera ndizoyipa pa thanzi lanu. Kudya mitundu yambiri yazakudya izi kumatha kunenepa.

Kafukufuku akuwonetsa kuti shuga wowonjezera umakhala ndi zotsatirapo zovulaza thanzi ().

Kafukufuku wambiri wasonyeza kuti shuga wochulukirapo, makamaka chifukwa cha kuchuluka kwa fructose, kumatha kubweretsa mafuta okhala m'mimba mwanu ndi chiwindi (6).

Shuga ndi theka la shuga ndi theka la fructose. Mukadya shuga wambiri wowonjezera, chiwindi chimadzaza ndi fructose ndipo amakakamizidwa kuti asanduke mafuta (, 5).

Ena amakhulupirira kuti iyi ndiyo njira yayikulu yomwe imayambitsa shuga kuwononga thanzi. Amawonjezera mafuta am'mimba ndi mafuta a chiwindi, omwe amatsogolera ku kukana kwa insulin komanso mavuto osiyanasiyana amadzimadzi ().

Shuga wamadzimadzi ndi woipa kwambiri pankhaniyi. Ubongo sikuwoneka ngati umalembetsa zopatsa mphamvu zamadzimadzi mofanana ndi ma calories olimba, chifukwa chake mukamamwa zakumwa zotsekemera, mumatha kudya zopatsa mphamvu zambiri (,).

Kafukufuku adawonetsa kuti ana anali ndi mwayi wokwanira 60% wokhala ndi kunenepa kwambiri ndikumwa chilichonse chakumwa tsiku lililonse chakumwa chotsekemera (10).

Yesetsani kuchepetsa kuchuluka kwa shuga muzakudya zanu ndipo lingalirani zothetseratu zakumwa zotsekemera. Izi zimaphatikizapo zakumwa zotsekemera ndi shuga, ma sodas a shuga, timadziti ta zipatso, ndi zakumwa zingapo zamiyala yambiri.

Werengani zilembozo kuti muwonetsetse kuti zinthu sizikhala ndi shuga woyengedwa. Ngakhale zakudya zogulitsidwa ngati zakudya zathanzi zimatha kukhala ndi shuga wambiri.

Kumbukirani kuti palibe izi zomwe zimagwira zipatso zonse, zomwe zimakhala zathanzi kwambiri ndipo zimakhala ndi michere yambiri yomwe imachepetsa zovuta za fructose.

Chidule Kugwiritsa ntchito shuga mopitirira muyeso kutha
khalani oyendetsa wamkulu wamafuta owonjezera pamimba ndi chiwindi. Izi ndizo
makamaka zakumwa zotsekemera monga zakumwa zozizilitsa kukhosi.

2. Idyani mapuloteni ambiri

Mapuloteni atha kukhala macronutrient ofunikira kwambiri pakuchepetsa thupi.

Kafukufuku akuwonetsa kuti imatha kuchepetsa zolakalaka ndi 60%, imathandizira kagayidwe kake ndi ma 80-100 calories patsiku, ndikuthandizani kuti mudye mpaka ma 441 ochepa calories patsiku (,,,).

Ngati cholinga chanu ndi kuchepetsa thupi, kuwonjezera mapuloteni kungakhale kusintha kosavuta kwambiri komwe mungapange pazakudya zanu.

Sikuti mapuloteni angakuthandizireni kuti muchepetse kunenepa, komanso angakuthandizeninso kupewa kuyambiranso ().

Mapuloteni atha kukhala othandiza kwambiri pochepetsa mafuta am'mimba. Kafukufuku wina adawonetsa kuti anthu omwe amadya mapuloteni ochulukirapo komanso abwino amakhala ndi mafuta ochepa m'mimba (16).

Kafukufuku wina adawonetsa kuti mapuloteni amalumikizidwa ndi mwayi wochepetsedwa kwambiri wamafuta am'mimba kupitilira zaka 5 mwa akazi ().

Kafukufukuyu adalumikizanso ma carb oyenga ndi mafuta ochulukirapo m'mimba komanso zipatso ndi ndiwo zamasamba zolumikizidwa kuti achepetse mafuta.

Kafukufuku wambiri akuwona kuti mapuloteni amathandizira kuwonda anali ndi anthu omwe amatenga 25-30% ya ma calories awo kuchokera ku protein. Chifukwa chake, iyi ikhoza kukhala njira yabwino yoyesera.

Yesetsani kuwonjezera zakudya zomwe mumadya kwambiri monga mazira, nsomba, nyemba, mtedza, nyama, ndi mkaka. Awa ndiwo magwero abwino kwambiri azakudya zanu.

Mukamatsata zakudya zamasamba kapena zamasamba, onani nkhaniyi momwe mungakulitsire kudya kwanu kwamapuloteni.

Ngati mukuvutika kuti mupeze mapuloteni okwanira pazakudya zanu, zomanga thupi zabwino - monga Whey protein - ndi njira yathanzi komanso yosavuta yolimbikitsira kudya kwanu. Mutha kupeza zosankha zambiri zamapuloteni pa intaneti.

Chidule Kudya mapuloteni ambiri akhoza
kulimbikitsa kagayidwe kanu ndikuchepetsa njala, ndikupangitsa kuti ikhale njira yothandiza kwambiri
kuonda. Kafukufuku wochuluka akusonyeza kuti mapuloteni ndi othandiza kwambiri
motsutsana ndi mafuta am'mimba.

3. Idyani chakudya chochepa

Kudya ma carbs ochepa ndi njira yothandiza kwambiri yotaya mafuta.

Izi zimathandizidwa ndi maphunziro angapo. Anthu akamadula carbs, njala yawo imatsika ndipo amachepetsa (18).

Kafukufuku wopitilira 20 wowongoleredwa tsopano wasonyeza kuti kudya zakudya zochepa za carb nthawi zina kumawonjezera kuonda kwa 2-3 kuposa zakudya zamafuta ochepa (19, 20, 21).

Izi ndizowona ngakhale omwe ali mgulu lama carb ochepa amaloledwa kudya momwe angafunire, pomwe omwe ali mgulu lamafuta ochepa amaletsedwa ndi kalori.

Zakudya zochepa zama carb zimathandizanso kuti madzi azichepetsedwa mwachangu, zomwe zimapatsa anthu zotsatira mwachangu. Anthu nthawi zambiri amawona kusiyana pamlingo pasanathe masiku 1-2.

Kafukufuku wofanizira ma carb ochepa komanso zakudya zochepa zamafuta akuwonetsa kuti kudya pang'ono kwa carb kumachepetsa makamaka mafuta m'mimba komanso kuzungulira ziwalo ndi chiwindi (,).

Izi zikutanthauza kuti mafuta ena omwe amatayika pa chakudya chochepa kwambiri ndi mafuta owopsa m'mimba.

Kungopewa ma carbs oyenga bwino - monga shuga, maswiti, ndi buledi woyera - ziyenera kukhala zokwanira, makamaka ngati musunga mapuloteni ambiri.

Ngati cholinga chake ndikuchepetsa thupi, anthu ena amachepetsa kudya kwa carb mpaka magalamu 50 patsiku. Izi zimaika thupi lanu mu ketosis, dziko lomwe thupi lanu limayamba kuwotcha mafuta chifukwa mafuta ake ndi chidwi chawo chimachepa.

Zakudya zochepa zama carb zimapindulanso zina zambiri kupatula kungochepetsa thupi. Mwachitsanzo, amatha kusintha kwambiri thanzi la anthu omwe ali ndi matenda ashuga amtundu wa 2 (24).

Chidule Kafukufuku wasonyeza kuti
kudula ma carbs kumathandiza kwambiri kuchotsa mafuta m'mimba
dera, kuzungulira ziwalo, komanso pachiwindi.

4. Idyani zakudya zokhala ndi michere yambiri

Zakudya zamtundu wazakudya ndizosavuta kugaya.

Kudya zambiri za fiber kungathandize kuchepetsa thupi. Komabe, mtundu wa fiber ndikofunikira.

Zikuwoneka kuti makamaka ulusi wosungunuka ndi wowoneka bwino umakhudza kulemera kwanu. Izi ndi ulusi womwe umamanga madzi ndikupanga gel osakaniza omwe "amakhala" m'matumbo anu ().

Gel iyi imatha kuchepetsa kuyenda kwa chakudya kudzera m'thupi lanu. Ikhozanso kuchepetsa kugaya ndi kuyamwa kwa michere. Zotsatira zomaliza ndikumverera kwakanthawi kokwanira ndikukhala ndi njala yocheperako ().

Kafukufuku wina adapeza kuti magalamu ena a 14 a fiber patsiku amalumikizidwa ndi kutsika kwa 10% pakudya kalori ndikuchepetsa kwa mapaundi 4.5 (2 kg) pa miyezi 4 ().

Kafukufuku wina wazaka 5 adati kudya magalamu 10 azosungunuka tsiku lililonse kumalumikizidwa ndi kuchepetsedwa kwa 3.7% kwamafuta m'mimba ().

Izi zikutanthauza kuti ma fiber osungunuka atha kukhala othandiza makamaka pochepetsa mafuta am'mimba owopsa.

Njira yabwino yopezera fiber ndikudya zakudya zambiri zamasamba, kuphatikiza ndiwo zamasamba ndi zipatso. Nyemba zamtunduwu ndizonso gwero labwino, komanso mbewu zina monga tirigu wathunthu.

Muthanso kuyesa kutenga chowonjezera cha fiber ngati glucomannan. Ichi ndi chimodzi mwazinthu zopatsa thanzi kwambiri, ndipo kafukufuku akuwonetsa kuti zitha kuthandiza kuchepa thupi (,).

Ndikofunika kuti mulankhule ndi omwe amakuthandizani musanapereke izi kapena chowonjezera chilichonse pazakudya zanu.

Chidule Pali umboni wina woti
Zakudya zosungunuka zimatha kuchepa m'mimba mafuta. Izi ziyenera
zimayambitsa kusintha kwakukulu m'thupi lamafuta ndikuchepetsa matenda ena.

5. Muzichita masewera olimbitsa thupi nthawi zonse

Kuchita masewera olimbitsa thupi ndi chimodzi mwazinthu zabwino kwambiri zomwe mungachite kuti mukhale ndi mwayi wokhala ndi moyo wautali, wathanzi komanso kupewa matenda.

Kuthandiza kuchepetsa mafuta m'mimba ndi chimodzi mwazabwino zathanzi lochita masewera olimbitsa thupi.

Izi sizikutanthauza kuchita zolimbitsa thupi m'mimba, monga kuchepetsa mabala - kutaya mafuta pamalo amodzi - sikutheka. Pakafukufuku wina, milungu isanu ndi umodzi yophunzitsira minofu yam'mimba yokha sinakhudzidwe mozungulira chiuno kapena kuchuluka kwa mafuta m'mimba ().

Kuphunzitsa kunenepa komanso kuchita masewera olimbitsa thupi kumachepetsa mafuta mthupi lonse.

Kuchita masewera olimbitsa thupi - monga kuyenda, kuthamanga, ndi kusambira - kumatha kuloleza kuchepa kwamafuta am'mimba (,).

Kafukufuku wina adapeza kuti kuchita masewera olimbitsa thupi kumalepheretsa anthu kuti asathenso mafuta am'mimba pambuyo pochepetsa thupi, kutanthauza kuti kuchita masewera olimbitsa thupi ndikofunikira kwambiri pakukonza kunenepa ().

Kuchita masewera olimbitsa thupi kumathandizanso kuchepa kwa kutupa, kutsika kwa magazi m'magazi, komanso kusintha pamavuto ena amadzimadzi okhudzana ndi mafuta owonjezera m'mimba ().

Chidule Kuchita masewera olimbitsa thupi kungakhale kwambiri
othandiza kuchepetsa mafuta am'mimba ndikupereka zabwino zambiri zathanzi.

3 Kusunthira Kulimbikitsa ABS

6. Tsatirani chakudya chomwe mumadya

Anthu ambiri amadziwa kuti zomwe mumadya ndizofunikira, koma ambiri sadziwa makamaka zomwe akudya.

Munthu angaganize kuti akudya mapuloteni ambiri kapena zakudya zochepa za carb, koma osasunga, ndizosavuta kudya mopepuka kapena kunyalanyaza kudya.

Kutsata kudya chakudya sikukutanthauza kuti muyenera kuyeza ndi kuyeza zonse zomwe mumadya. Kutsata kudya pafupipafupi kwa masiku angapo motsatizana kungakuthandizeni kuzindikira madera ofunikira kwambiri pakusintha.

Kukonzekera patsogolo kungakuthandizeni kukwaniritsa zolinga zanu, monga kuwonjezera kuchuluka kwa mapuloteni anu mpaka 25-30% yama calories kapena kuchepetsa ma carbs osapatsa thanzi.

Onani zolemba izi apa chowerengera cha kalori ndi mndandanda wazida zaulere pa intaneti ndi mapulogalamu kutsatira zomwe mukudya.

Mfundo yofunika

Mafuta am'mimba, kapena mafuta am'mimba, amalumikizidwa ndi chiopsezo chowonjezeka cha matenda ena.

Anthu ambiri amatha kuchepetsa mafuta m'mimba mwa kusintha zina ndi zina pamoyo wawo, monga kudya chakudya chopatsa thanzi chodzaza ndi zomanga thupi, ndiwo zamasamba ndi zipatso, nyemba, komanso kuchita masewera olimbitsa thupi pafupipafupi.

Kuti mumve zambiri pokhudzana ndi kuchepa thupi, werengani za njira 26 zochepetsera kunenepa pano.