Zakudya 8 "Zotchuka" Zomwe Zimagwira Ntchito

Zamkati

• 1. Zakudya za Atkins
• 2. Zakudya Zaku South Beach
• 3. Zakudya Zamasamba
• 4. Zakudya za Ketogenic
• 5. Zakudya za Paleo
• 6. Zakudya Zakumalire
• 7. Zakudya Zachi Dukan
• 8. Zakudya 5: 2
• Mfundo Yofunika Kwambiri

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

Zakudya za mafashoni ndizodziwika kwambiri pochepetsa thupi.

Nthawi zambiri amalonjeza kuchepa msanga ndi zina zathanzi, komabe nthawi zambiri amakhala alibe umboni wasayansi wotsimikizira kugwiritsa ntchito kwawo. Kuphatikiza apo, nthawi zambiri amakhala opanda thanzi komanso osagwira ntchito kwakanthawi.

Komabe, pali zakudya zina za "mafashoni" zomwe zapezeka kuti zimapangitsa kulemera m'maphunziro apamwamba, owongoleredwa.

Kuphatikiza apo, zakudya izi zitha kukhala zathanzi, zoyenda bwino komanso zokhazikika.

Nazi zakudya zisanu ndi zitatu za "mafashoni" zomwe zimagwiradi ntchito.

1. Zakudya za Atkins

Chakudya cha Atkins ndichakudya chotsika kwambiri cha carb padziko lapansi.

Wopangidwa ndi katswiri wamatenda a mtima Robert Atkins koyambirira kwa zaka za m'ma 1970, zakudya za Atkins zimati zimapangitsa kuti muchepetse kunenepa kwambiri popanda njala.

Ili ndi magawo anayi, kuphatikiza gawo loyambira la milungu iwiri yoyambira yomwe imaletsa ma carbs mpaka magalamu a 20 patsiku, ndikulola kuchuluka kwa mapuloteni ndi mafuta.

Mchigawo chino, thupi lanu limayamba kusintha mafuta kukhala mankhwala otchedwa ketoni ndikusintha kuti mugwiritse ntchito mphamvuzi.

Pambuyo pake, zakudya za Atkins zimapempha omutsatira ake kuti aziwonjezera pang'onopang'ono ma carbs awo mu ma gramu 5 kuti athe kudziwa "kuchuluka kwamahydrohydrate" awo kuti achepetse thupi ndikupitilizabe kutaya.

Kafukufuku yemwe amafanizira zakudya za Atkins ndi zakudya zina asonyeza kuti ndiwothandiza komanso pafupipafupi kwambiri pakuchepetsa thupi (,,,).

Pakafukufuku wotchuka wa A TO Z, azimayi onenepa kwambiri 311 adatsata zakudya za Atkins, zakudya zamafuta ochepa zaku Ornish, zakudya za LEARN kapena Zakudya za Zone chaka chimodzi. Gulu la Atkins lidataya thupi kuposa gulu lina lililonse ().

Kafukufuku wina wowonetsa adawonetsa zotsatira zofananira ndi zakudya zochepa za carb kutengera mfundo za Atkins, komanso kusintha kwa ziwopsezo zamatenda amtima (,,,).

Mutha kuwerenga zonse za zakudya za Atkins apa.

Chidule: Zakudya za Atkins ndi mapuloteni ambiri, zakudya zamafuta ambiri zomwe zimalepheretsa ma carbs ndipo pang'onopang'ono zimawonjezeranso, kutengera kulolerana kwanu. Kafukufuku wasonyeza kuti ndi imodzi mwanjira zabwino kwambiri zochepetsera thupi.

2. Zakudya Zaku South Beach

Monga Dr. Atkins, Dr. Arthur Agatston anali katswiri wazamtima wofunitsitsa kuthandiza odwala ake kuti achepetse thupi mosatekeseka komanso osamva njala.

Amakonda magawo ena azakudya za Atkins, koma anali ndi nkhawa kuti kugwiritsa ntchito mafuta osakwanira kumawonjezera chiopsezo cha matenda amtima.

Chifukwa chake, mkatikati mwa 1990s adapanga chakudya chotsika kwambiri cha carb, mafuta ochepa, komanso mapuloteni ambiri otchedwa South Beach Diet, wotchedwa dera laku South Florida komwe amapangira mankhwala.

Ngakhale Gawo 1 la zakudya zili ndi mafuta ochepa komanso mafuta ochepa, chakudyacho chimakhala chocheperako pang'ono mu Gawo 2 ndi 3, chomwe chimalola kuchuluka kwa mitundu yonse yazakudya zosagulitsidwa kwinaku mukusunga mapuloteni ambiri.

Zakudyazi zimalimbikitsa kudya kwambiri mapuloteni, chifukwa mapuloteni awonetsedwa kuti amawotcha mafuta ambiri mukamayamwa kuposa ma carbs kapena mafuta ().

Kuphatikiza apo, mapuloteni amalimbikitsa kutulutsa kwa mahomoni omwe amapondereza njala ndipo amatha kukuthandizani kuti mukhale okwanira kwa maola ambiri (,).

Kuwunikanso kwakukulu kwamaphunziro a 24 kunapeza kuti zakudya zamapuloteni ambiri, zamafuta ochepa zidapangitsa kuti muchepetse kwambiri kunenepa, mafuta ndi triglycerides ndikusunganso bwino minofu kuposa mafuta ochepa, zakudya zama protein ().

Pali malipoti ambiri onena zakuchepa kwa zakudya ku South Beach Diet, komanso kafukufuku wofalitsidwa kwamasabata 12 akuyang'ana zotsatira zake.

Pakafukufukuyu, achikulire omwe amadwala matenda ashuga adatsika pafupifupi mapaundi 11 (5.2 kg) ndipo adataya pafupifupi mainchesi awiri (5.1 cm) m'chiuno.

Kuphatikiza apo, adachepetsa kusala kwa insulin komanso kuchuluka kwa cholecystokinin (CCK), mahomoni omwe amalimbikitsa kudzaza ().

Ngakhale chakudyacho chili chopatsa thanzi, chimafunikira choletsa chosaneneka cha mafuta okhutira ndikulimbikitsa kugwiritsa ntchito mafuta osakaniza ndi mbewu, omwe angabweretse mavuto amtundu uliwonse.

Mutha kudziwa zambiri za Zakudya Zakudya ku South Beach powerenga nkhaniyi, kapena yambirani Pano.

Chidule: Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Kum'mwera kwa South ndi chakudya chambiri chokhala ndi mapuloteni, otsika-carb, mafuta ochepa omwe awonetsedwa kuti amatulutsa kuwonda ndikuchepetsa matenda omwe amayambitsa matenda amtima.

3. Zakudya Zamasamba

Zakudya zamasamba zakhala zotchuka kwambiri pakati pa anthu omwe akufuna kuti achepetse kunenepa.

Amadzudzulidwa chifukwa chokhala osalingalira komanso owonjezera chifukwa alibe zopangidwa ndi nyama. Kumbali inayi, adayamikiridwanso chifukwa chodya moyenerera.

Chofunikira, zakudya zamasamba zimatha kukhala zathanzi kapena zopanda thanzi, kutengera mtundu wa zakudya zomwe zilipo. Sizingatheke kuti muchepetse thupi mukamadya zakudya ndi zakumwa zambiri.

Komabe, kafukufuku wasonyeza kuti zakudya zamasamba zomwe zimadyedwa ndi zakudya zonse zitha kupangitsa kuti muchepetse thupi komanso zitha kuchepetsa zifukwa zingapo zomwe zingayambitse matenda amtima (,,).

Kafukufuku woyesedwa kwa miyezi isanu ndi umodzi wa akulu akulu onenepa kwambiri a 63 poyerekeza zotsatira za zakudya zisanu zosiyanasiyana. Omwe anali mgulu lanyama zamasamba adataya kulemera kopitilira kawiri kuposa omwe ali mgulu lina lililonse ().

Kuphatikiza apo, kafukufuku wotalikirapo awonetsa kuti zakudya zamasamba zimatha kukhala ndi zotsatira zabwino.

Pakafukufuku wazaka ziwiri wazimayi achikulire onenepa kwambiri a 64, omwe adadya zakudya zamasamba adataya kulemera pafupifupi kanayi poyerekeza ndi gulu lamafuta ochepa ().

Kuti mudziwe zambiri za momwe mungachepetsere thanzi lanu ndi mavitamini, werengani nkhaniyi.

Chidule: Zakudya zamasamba zapezeka kuti ndizothandiza pakuchepetsa thupi m'maphunziro afupikitsa komanso a nthawi yayitali. Kuphatikiza apo, atha kuthandiza kuteteza thanzi la mtima.

4. Zakudya za Ketogenic

Ngakhale chakudya cha ketogenic chimatchedwa "mafashoni", palibe kukana kuti chingakhale chothandiza kwambiri pochepetsa thupi.

Zimagwira ntchito pochepetsa kuchepa kwa insulini ndikusintha mafuta anu kuchokera ku shuga kupita ku ketoni. Izi zimapangidwa kuchokera ku mafuta acid, ndipo ubongo wanu ndi ziwalo zina zitha kuziwotcha kuti zikhale ndi mphamvu.

Pamene thupi lanu lilibe ma carbs owotchera ndikusintha ma ketoni, mumakhala m'chigawo chotchedwa ketosis.

Komabe, mosiyana ndi Atkins ndi zakudya zina zotsika kwambiri, zakudya za ketogenic sizichulukitsa pang'ono ma carb. M'malo mwake, amadya kwambiri carb kuti atsimikizire otsatira ake kukhala mu ketosis.

Zowonadi, zakudya za ketogenic zimapereka zosakwana 50 magalamu a carbs patsiku, ndipo nthawi zambiri ochepera 30.

Kusanthula kwakukulu kwamaphunziro a 13 kwapeza kuti zakudya za ketogenic sizimangowonjezera kuchepa kwamafuta ndi mafuta amthupi, komanso zitha kuchepetsa zotupa ndi ziwopsezo zamatenda mwa omwe ali onenepa kwambiri kapena onenepa kwambiri ().

Pakafukufuku wazaka ziwiri wazaka za anthu onenepa kwambiri a 45, omwe ali mgulu la ketogenic adatsika makilogalamu 12.5, ndikutaya mainchesi 29 m'chiuno, pafupifupi.

Izi zinali zochulukirapo kuposa gulu lamafuta ochepa, ngakhale magulu onse awiri anali oletsa kalori ().

Komanso, ngakhale zopatsa mphamvu sizoletsedwa mwadala, zakudya za ketogenic zimakonda kuchepetsa kudya kwa kalori. Kafukufuku waposachedwa awunikanso kuti izi mwina ndi chifukwa chakuti ma ketoni amathandizira kupondereza kudya ().

Werengani nkhaniyi kuti mudziwe zambiri za momwe zakudya za ketogenic zingakuthandizireni kuti muchepetse kunenepa.

Chidule: Zakudya za Ketogenic nthawi zambiri zimapereka zosachepera 30 magalamu a carbs patsiku. Awonetsedwa kuti amalimbikitsa kuchepa kwa thupi ndi mafuta am'mimba, ndikuchepetsa chiopsezo cha matenda mwa anthu onenepa kwambiri komanso onenepa.

5. Zakudya za Paleo

Zakudya za paleo, zoperewera pazakudya za paleolithic, zimakhazikitsidwa ndi zakudya zomwe osaka-kudya adadya zaka masauzande zapitazo.

Paleo amadziwika kuti ndi chakudya chotchuka chifukwa chimaletsa zakudya zambiri, kuphatikizapo mkaka, nyemba ndi tirigu. Kuphatikiza apo, otsutsa anena kuti sizothandiza kapena nkotheka kudya zakudya zomwezo zomwe makolo athu akale sanachite.

Komabe, chakudya cha paleo ndi chakudya chamagulu, chopatsa thanzi chomwe chimachotsa zakudya zomwe zakonzedwa ndikulimbikitsa otsatira ake kuti azidya zakudya zamasamba ndi nyama zosiyanasiyana.

Kuphatikiza apo, kafukufuku akuwonetsa kuti zakudya za paleo zingakuthandizeninso kuti muchepetse thupi ndikukhala athanzi (,,).

Pakafukufuku wina, azimayi achikulire onenepa kwambiri 70 adatsata zakudya zama paleo kapena zakudya wamba. Pambuyo pa miyezi isanu ndi umodzi, gulu la paleo linali litachepa kwambiri komanso mafuta m'mimba kuposa gulu linalo.

Anakhalanso ndi kuchepa kwakukulu kwa milingo ya triglyceride m'magazi ().

Komanso, kudya kumeneku kungalimbikitse kutayika kwa mafuta owoneka bwino, mafuta owopsa kwambiri omwe amapezeka m'mimba mwanu ndi chiwindi omwe amalimbikitsa kukana kwa insulin ndikuwonjezera chiopsezo cha matenda.

Pakafukufuku wa milungu isanu, azimayi achikulire onenepa kwambiri 10 omwe amadya zakudya za paleo adataya mapaundi 10 (4.5 kg) ndikuchepetsa mafuta a chiwindi, 49. Kuphatikiza apo, azimayiwo adachepetsa kuthamanga kwa magazi, insulin, shuga wamagazi ndi cholesterol ().

Mutha kuphunzira zambiri zamadyedwe a paleo komanso momwe zingakuthandizireni kuchepetsa thupi pano.

Chidule: Zakudya za paleo zimakhazikitsidwa pakudya chakudya chamakolo komwe kumayang'ana pa chakudya chathunthu, chosakonzedwa. Kafukufuku akuwonetsa kuti zitha kukuthandizani kuti muchepetse thupi komanso kukhala ndi thanzi labwino.

6. Zakudya Zakumalire

Zakudya za ku Zone zidapangidwa mkatikati mwa zaka za 1990 ndi Dr. Barry Sears, katswiri wazachilengedwe ku US.

Amadziwika kuti ndi chakudya chodziwika bwino chifukwa chongoganiza kuti pamafunika chiŵerengero chokhwima cha mapuloteni, mafuta ndi ma carbs kuti muchepetse thupi komanso kukhala ndi thanzi labwino.

Dongosolo lakudya limanenanso kuti kudya kwanu kalori kuyenera kukhala ndi 30% protein yolimba, 30% mafuta athanzi ndi 40% high-fiber carbs. Kuphatikiza apo, zakudyazi ziyenera kudyedwa ngati kuchuluka kwa "midadada" pachakudya komanso popumira.

Njira imodzi yomwe zakudya za ku Zone zimagwiritsidwira ntchito ndikuchepetsa kutupa, komwe kumakuthandizani kuti muchepetse thupi mosavuta.

Kafukufuku mpaka pano akuwonetsa kuti chakudya cha Zone chingakhale chothandiza kuti muchepetse thupi komanso kuchepetsa shuga m'magazi, insulin kukana komanso kutupa (, 24,).

Pakafukufuku woyeserera, milungu isanu ndi umodzi ya anthu onenepa kwambiri, omwe adadya zakudya za ku Zone adataya thupi komanso mafuta amthupi kuposa gulu lamafuta ochepa. Adanenanso zakuchepa kwa 44% kutopa, pafupifupi (24).

Pakafukufuku wina, anthu a 33 adatsata chimodzi mwazakudya zinayi zosiyanasiyana. Zakudya za Zone zidawonetsedwa kuti zithandizire otenga nawo gawo kutaya mafuta ambiri, ndikuwonjezera kuchuluka kwa omega-3 fatty acid omega-6 fatty acids ().

Mutha kudziwa zambiri zazakudya za Zone powerenga nkhaniyi.

Chidule: Zakudya za Zone zimatchula zakudya zopangidwa ndi 30% wonenepa, 30% wamafuta athanzi ndi 40% ma fiber apamwamba. Kafukufuku akuwonetsa kuti zitha kukuthandizani kuti muchepetse thupi komanso kuchepetsa kutupa.

7. Zakudya Zachi Dukan

Kuyang'ana magawo oyambilira a Zakudya za a Dukan, ndikosavuta kuwona chifukwa chake nthawi zambiri amadziwika kuti ndi chakudya chodziwika bwino.

Wopangidwa ndi dokotala waku France a Pierre Dukan mzaka za 1970, Zakudya za Dukan zimakhala ndimagawo anayi. Zimayamba ndi gawo la Attack, lomwe limakhala ndi zakudya zopanda malire zomanga thupi.

Zomwe zimapangitsa kuti munthu azikhala ndi mapuloteni ochulukirapo ndizakuti zimachepetsa kuwonda chifukwa chakuwonjezera kagayidwe ndikuchepetsa njala.

Zakudya zina zimaphatikizidwa gawo lililonse mpaka Gawo Lokhazikika, pomwe palibe zakudya zoletsedwa, koma zakudya zamapuloteni komanso ndiwo zamasamba zimalimbikitsidwa. Gawo lomaliza limafunikanso kuti muzidya zakudya za Attack Phase kamodzi pa sabata.

Zakudya izi zikuwoneka ngati zowopsa, zimawoneka kuti zimapangitsa kuti muchepetse kunenepa.

Ofufuza aku Poland adasanthula zakudya za azimayi 51 omwe adatsata Zakudya za Dukan kwa masabata 8-10. Amayiwo adataya pafupifupi 15 kg (15 kg) akudya pafupifupi ma calorie 1,000 ndi 100 magalamu a mapuloteni patsiku ().

Ngakhale palibe kafukufuku wambiri pa Zakudya za Dukan makamaka, kafukufuku apeza kuti zakudya zofananira zama protein zofananira zitha kukhala zofunikira pakuchepetsa thupi (,,).

Zowonadi, kuwunika mwadongosolo kwamaphunziro a 13 olamulidwa adapeza kuti zakudya zamapuloteni ambiri, zotsika kwambiri zama carb ndizothandiza kwambiri kuposa zakudya zamafuta ochepa kuti apange kuwonda ndikuchepetsa chiopsezo cha matenda amtima ().

Ngati mukufuna kudziwa zambiri za Zakudya za a Dukan, werengani nkhaniyi.

Chidule: Zakudya za Dukan zimayamba ndi pafupifupi zakudya zonse zomanga thupi ndipo zimalola zakudya zina kumapeto kwake. Monga zakudya zina zomanga thupi kwambiri, zotsika ndi carb, zimatha kulimbikitsa kuchepa kwanthawi yayitali poyang'anira njala.

8. Zakudya 5: 2

Zakudya za 5: 2, zomwe zimatchedwanso kuti kudya mwachangu, ndi mtundu wa kusala kwakanthawi komwe kumatchedwa kusala kwa masiku ena.

Pazakudya izi, mumadya masiku asanu pasabata ndipo mumalepheretsa kuchuluka kwa kalori ku 500-600 calories masiku awiri sabata iliyonse, zomwe zimapangitsa kuti pakhale kuchepa kwa kalori komwe kumapangitsa kuti muchepetse thupi.

Zakudya za 5: 2 zimawerengedwa kuti ndi njira yosala kudya masiku ena. Mosiyana ndi izi, mitundu ina ya kusala kwa masiku ena imaphatikizapo kusakhala ndi chakudya kwa maola 24 athunthu.

Gawo laling'ono kwambiri la kalori m'masiku awiri "othamanga" achititsa ena kugawa chakudya cha 5: 2 ngati chosangalatsa.

Komabe, maumboni omwe amathandizira mapindu azaumoyo akusala kudya kwamasiku ena akukula, ndipo zikuwoneka ngati njira yovomerezeka yochepetsera thupi (31).

Kafukufuku akuwonetsa kuti kusala kwa masiku ena sikuyambitsa kuchuluka kwa kalori pakudya masiku. Izi zitha kukhala chifukwa chotulutsa peptide YY (PYY), mahomoni omwe amakupangitsani kuti mukhale okhuta ndikuthandizani kudya pang'ono ().

Chofunika kwambiri, kusala kwa masiku ena sikunawonetsedwe kuti kumapangitsa kuti muchepetse kwambiri kuposa zakudya zomwe zili ndi kuchuluka kwama calories.

Komabe, kafukufuku wambiri apeza kuti njira zonsezi zitha kukhala zothandiza pochepetsa thupi komanso mafuta am'mimba (,).

Kuphatikiza apo, ngakhale sizotheka kupewa kutaya minofu ndikuchepetsa, kusala kwa masiku ena kumawoneka kuti ndikopambana posunga minofu ikayerekezeredwa ndi mitundu yoletsa ma calorie (,).

Mutha kudziwa zambiri pazakudya za 5: 2 powerenga nkhaniyi.

Chidule: Zakudya za 5: 2 ndi njira ina yosala kudya masiku ena yomwe imakhudza kudya ma calories 500-600 masiku awiri pa sabata, ndikudya mwanjira ina. Zapezeka zothandiza pakuchepetsa thupi komanso mafuta ndikuteteza kutaya kwa minofu.

Mfundo Yofunika Kwambiri

Zakudya za mafashoni zidzakhala zotchuka nthawi zonse, ndipo mapulani atsopano apitilizabe kupangidwa kuti athane ndi chikhumbo cha anthu chochepetsa thupi mwachangu.

Ngakhale zakudya zambiri zotchedwa kuti mafashoni zilibe vuto lililonse ndipo sizitsatira zonena zawo, pali zingapo zomwe zimachitikadi.

Komabe, chifukwa chakudya chimakhala chothandiza kuti muchepetse thupi sizitanthauza kuti chimakhala chokhazikika kwanthawi yayitali.

Kuti mukwaniritse cholinga chanu chochepetsa thupi, ndikofunikira kupeza njira yodyera yomwe mumakonda komanso yomwe mungatsatire pamoyo wanu wonse.