Zakudya Zaposachedwa Zaposachedwa za 9 Zowunikidwa

Zamkati

• 1. Zakudya za Paleo
• 2. Zakudya Zamasamba
• 3. Zakudya Zam'madzi Ochepetsa
• 4. Zakudya Zakudya Zakudya Zam'madzi
• 5. Zakudya Zopanda Mafuta
• 6. Zakudya za Atkins
• 7. Zakudya za HCG
• 8. Zakudya Zakudya
• 9. Kusala Kudya Nthawi Zonse
• Mfundo Yofunika Kwambiri

Pali zakudya zambiri zolemetsa kunja uko.

Ena amaganizira za kuchepetsa njala yanu, pomwe ena amaletsa zopatsa mphamvu, ma carbs, kapena mafuta.

Popeza onse amadzinenera kuti ndiopambana, zingakhale zovuta kudziwa omwe akuyenera kuyesedwa.

Chowonadi ndichakuti palibe chakudya chimodzi chomwe chili chabwino kwa aliyense - ndipo zomwe zingakuthandizireni mwina sizingagwire ntchito kwa wina.

Nkhaniyi ikuwunikanso zakudya 9 zotchuka kwambiri zakuchepetsa thupi komanso sayansi yomwe ili kumbuyo kwawo.

1. Zakudya za Paleo

Zakudya za paleo zimati muyenera kudya zomwezi zomwe makolo anu osakondera adadya asanayambe ulimi.

Chikhulupiriro ndichakuti matenda amakono atha kulumikizidwa ndi zakudya zakumadzulo komanso kumwa mbewu, mkaka, ndi zakudya zopangidwa.

Ngakhale zili zomveka kuti chakudyachi chimaperekanso zakudya zomwezi zomwe makolo anu adadya, zimalumikizidwa ndi maubwino angapo athanzi.

Momwe imagwirira ntchito: Zakudya za paleo zimagogomezera zakudya zathunthu, zomanga thupi zomanga thupi, masamba, zipatso, mtedza, ndi mbewu, pomwe zimafooketsa zakudya zosinthidwa, shuga, mkaka, ndi mbewu.

Zakudya zamtundu wa paleo zimathandizanso mkaka monga tchizi ndi batala, komanso tubers ngati mbatata ndi mbatata.

Kuchepetsa thupi: Kafukufuku wowerengeka wasonyeza kuti zakudya za paleo zimatha kubweretsa kuchepa kwakukulu ndikuchepetsa kukula kwa m'chiuno (,,,).

M'maphunziro, ma paleo dieters amangodya ma carbs ochepa, mapuloteni ambiri, ndi 300-900 ma calories ochepa patsiku (,,,).

Ubwino wina: Zakudyazi zimawoneka ngati zothandiza pochepetsa ziwopsezo zamatenda amtima, monga cholesterol, shuga m'magazi, triglycerides yamagazi, ndi kuthamanga kwa magazi (,,).

Chokhumudwitsa: Zakudya za paleo zimachotsa mbewu zonse, nyemba, ndi mkaka, zomwe zimakhala zathanzi komanso zopatsa thanzi.

Zakudya za paleo zimatsindika zakudya zonse koma zimaletsa mbewu ndi mkaka. Mapindu ake angapo azaumoyo amaphatikizapo kuchepa thupi.

2. Zakudya Zamasamba

Zakudya zamasamba zimalepheretsa nyama zonse kukhala zamakhalidwe abwino, zachilengedwe, kapena thanzi.

Veganism imalumikizananso ndi kukana kuchitira nkhanza nyama komanso nkhanza.

Momwe imagwirira ntchito: Veganism ndi mtundu wovuta kwambiri wa zamasamba.

Kuphatikiza pa kuchotsa nyama, imachotsanso mkaka, mazira, ndi zinthu zopangidwa ndi nyama, monga gelatin, uchi, albumin, whey, casein, ndi mitundu ina ya vitamini D3.

Kuchepetsa thupi: Zakudya zamasamba zimawoneka ngati zothandiza kwambiri pothandiza anthu kuti achepetse kunenepa - nthawi zambiri popanda kuwerengera zopatsa mphamvu - chifukwa mafuta ake ochepa kwambiri komanso zonenepa zimakupangitsani kukhala omasuka kwanthawi yayitali.

Zakudya zamasamba nthawi zonse zimalumikizidwa ndi kuchepa kwa thupi komanso kuchuluka kwa thupi (BMI) poyerekeza ndi zakudya zina (,,,,).

Kafukufuku wina wa masabata 18 adawonetsa kuti anthu omwe amadya zakudya zosadyedwa ndi nyama yankhumba amataya makilogalamu 9.3 kuposa omwe amadya. Gulu la vegan limaloledwa kudya mpaka kukhuta, koma gulu loyang'anira limayenera kuletsa zopatsa mphamvu ().

Komabe, kalori ya kalori, zakudya zamasamba sizothandiza kwambiri pakuchepetsa thupi kuposa zakudya zina ().

Kuchepetsa thupi pazakudya zamasamba kumayenderana makamaka ndi kuchepa kwa kalori.

Ubwino wina: Zakudya zopangidwa ndi mbewu zimalumikizidwa ndi kuchepa kwa matenda amtima, mtundu wa 2 shuga, komanso kufa msanga (,,,,).

Kuchepetsa nyama yophika kumathandizanso kuchepetsa chiopsezo cha matenda a Alzheimer ndikufa ndi matenda a mtima kapena khansa (,,,,).

Chokhumudwitsa: Chifukwa zakudya zamasamba zimachotseratu zakudya zanyama, zimatha kukhala ndi michere yochepa, kuphatikiza vitamini B12, vitamini D, ayodini, ayodini, calcium, zinc, ndi omega-3 fatty acids (,,,,).

Zakudya zamasamba zimapatula nyama zonse. Zitha kupangitsa kuti muchepetse chifukwa chakuchepa kwama kalori pochepetsa chiopsezo cha matenda angapo.

3. Zakudya Zam'madzi Ochepetsa

Zakudya zochepa za carb zakhala zotchuka kwazaka zambiri - makamaka kuchepa thupi.

Pali mitundu yambiri yazakudya zochepa, koma zonse zimaphatikizapo kuchepetsa kudya kwa carb mpaka magalamu 20-150 patsiku.

Cholinga chachikulu cha chakudyacho ndi kukakamiza thupi lanu kugwiritsa ntchito mafuta ochulukirapo m'malo mogwiritsa ntchito ma carbs ngati gwero lalikulu la mphamvu.

Momwe imagwirira ntchito: Zakudya zochepa zama carb zimatsimikizira kuchuluka kwa mapuloteni ndi mafuta pomwe zimachepetsa kwambiri kudya kwa carb.

Chakudya cha carb chikakhala chotsika kwambiri, mafuta acid amasunthidwa m'magazi anu ndikupita nawo ku chiwindi, pomwe ena amasandulika ketoni.

Thupi lanu limatha kugwiritsa ntchito mafuta acid ndi ma ketoni pakalibe ma carbs ngati gwero lake loyamba lamphamvu.

Kuchepetsa thupi: Kafukufuku wambiri akuwonetsa kuti zakudya zopatsa mafuta ochepa kwambiri zimathandiza kwambiri kuti muchepetse thupi, makamaka anthu onenepa kwambiri komanso onenepa kwambiri (,,,,).

Amawoneka ngati othandiza kwambiri pochepetsa mafuta am'mimba owopsa, omwe amatha kupezeka mozungulira ziwalo zanu (,).

Anthu omwe amadya zakudya zochepa kwambiri amafika kudera lotchedwa ketosis. Kafukufuku wambiri adawonetsa kuti zakudya zopatsa thanzi zimabweretsa kuonda kuposa kawiri mafuta ochepa, zakudya zoletsa kalori (,,,).

Ubwino wina: Zakudya zochepa zama carb zimachepetsa njala yanu ndikupangitsani kuti musakhale ndi njala, zomwe zimapangitsa kuti muchepetse kudya kwa kalori (,).

Kuphatikiza apo, zakudya zama carb ochepa zitha kupindulitsa matenda ambiri, monga magazi triglycerides, cholesterol, shuga m'magazi, insulin, komanso kuthamanga kwa magazi (,, 43,,).

Chokhumudwitsa: Zakudya zamafuta ochepa sizigwirizana ndi aliyense. Ena amadzimva bwino pomwe ena amamva chisoni.

Anthu ena atha kukhala ndi vuto la "bad" LDL cholesterol ().

Nthawi zambiri, zakudya zochepa kwambiri zama carb zimatha kuyambitsa vuto lalikulu lotchedwa nondiabetic ketoacidosis. Vutoli limawoneka lofala mwa azimayi oyamwitsa ndipo limatha kupha ngati silichiritsidwa (,,,).

Komabe, zakudya zama carb otsika ndizabwino kwa anthu ambiri.

Zakudya zamafuta ochepa zimachepetsa kudya kwa carb ndikukankhira thupi lanu mafuta. Amathandizira kuwonda ndipo amalumikizidwa ndi maubwino ena ambiri azaumoyo.

4. Zakudya Zakudya Zakudya Zam'madzi

Zakudya zaku Dukan ndizakudya zopatsa thanzi kwambiri, zotsika kwambiri zama carb zomwe zidagawika magawo anayi - magawo awiri ochepetsa thupi ndi magawo awiri osamalira.

Kutalika komwe mungakhale gawo lililonse kumatengera kulemera komwe muyenera kutaya. Gawo lirilonse liri ndi kachitidwe kake ka zakudya.

Momwe imagwirira ntchito: Magawo ochepetsa thupi makamaka amachokera pakudya zakudya zopanda malire zama protein komanso oat oat oyenera.

Magawo enawa akuphatikiza kuwonjezera masamba osakhuthala otsatiridwa ndi ma carbs ndi mafuta. Pambuyo pake, padzakhala masiku ochepa komanso ochepa mapuloteni masiku kuti mukhale ndi kulemera kwatsopano.

Kuchepetsa thupi: Pakafukufuku wina, azimayi omwe amadya zakudya zaku Dukan adadya pafupifupi ma calories a 100 ndi 100 magalamu a mapuloteni patsiku ndipo amataya pafupifupi mapaundi 33 (15 kg) m'masabata 8-10 ().

Komanso, maphunziro ena ambiri akuwonetsa kuti zakudya zamapuloteni ambiri, zotsika kwambiri zama carb zitha kukhala ndi phindu lalikulu lochepetsa thupi (,,,).

Izi zikuphatikiza kuchuluka kwa kagayidwe kachakudya, kuchepa kwa mahomoni a njala ghrelin ndikuwonjezera ma mahomoni okwanira angapo (,,,).

Ubwino wina: Kupatula pakuchepetsa thupi, palibe zabwino zonse zolembedwa pazakudya zaku Dukan m'mabuku asayansi.

Chokhumudwitsa: Pali kafukufuku wochepa kwambiri yemwe amapezeka pazakudya zaku Dukan.

Zakudya za ku Dukan zimachepetsa mafuta ndi ma carbs - njira yosadalira sayansi. M'malo mwake, kudya mafuta monga gawo la zakudya zamapuloteni kwambiri kumawoneka kuti kumawonjezera kagayidwe kachakudya poyerekeza ndi zakudya zamafuta ochepa komanso zamafuta ochepa ().

Kuphatikiza apo, kuchepa thupi kwakanthawi kochepa komwe kumachitika chifukwa choletsa kwambiri ma calorie kumayambitsa kupweteketsa minofu ().

Kutayika kwa minofu ndi choletsa chachikulu cha kalori kumathandizanso kuti thupi lanu lisunge mphamvu, zomwe zimapangitsa kuti zikhale zosavuta kuti mupezenso kulemera mutataya (,,,).

Zakudya zaku Dukan sizinayesedwe pamaphunziro apamwamba aanthu. Zakudyazo zitha kupangitsa kuti muchepetse thupi, komanso zingachedwetse kuchepa kwa thupi lanu ndikupangitsani kutaya minofu pamodzi ndi mafuta.

5. Zakudya Zopanda Mafuta

Chakudya chopanda mafuta kwambiri chimakulepheretsani kudya mafuta osachepera 10% ya zopatsa mphamvu tsiku lililonse.

Nthawi zambiri, chakudya chamafuta ochepa chimapereka pafupifupi 30% yama calories monga mafuta.

Kafukufuku akuwonetsa kuti chakudyachi sichitha kuchepetsa thupi nthawi yayitali.

Omwe amadyetsa mafuta omwe alibe mafuta ambiri amati zakudya zamafuta ochepa sizitsika mokwanira mafuta ndipo kudya kwamafuta kumafunikira kukhala pansi pa 10% yamakilogalamu athunthu kuti apange phindu pazaumoyo.

Momwe imagwirira ntchito: Chakudya chopanda mafuta kwambiri chimakhala ndi 10% kapena ochepa mafuta kuchokera ku mafuta. Zakudyazi ndizopangidwa mwazomera kwambiri ndipo samadya zochepa zamagulu ().

Chifukwa chake, imakhala yokwera kwambiri mu carbs - pafupifupi 80% yama calories - komanso mapuloteni ochepa - pa 10% yama calories.

Kuchepetsa thupi: Zakudya izi zatsimikizira kuti ndizabwino kwambiri pakuchepetsa thupi pakati pa anthu onenepa kwambiri. Pakafukufuku wina, anthu onenepa kwambiri anataya pafupifupi makilogalamu 63 pa chakudya chosakhala ndi mafuta ambiri ().

Kafukufuku wina wa masabata asanu ndi atatu ndi chakudya chomwe chili ndi mafuta a 7-14% adawonetsa kuchepa kwa mapaundi a 14.8 (6.7 kg) ().

Ubwino wina: Kafukufuku akuwonetsa kuti zakudya zopanda mafuta ambiri zitha kuthana ndi zovuta zingapo zamatenda amtima, kuphatikiza kuthamanga kwa magazi, cholesterol, komanso zizindikiritso zamatenda (,, 71,,,).

Chodabwitsa ndichakuti, mafuta apamwamba kwambiri, mafuta ochepa kwambiri amatha kupangitsanso kusintha kwamtundu wa 2 shuga (,,,).

Kuphatikiza apo, imatha kuchepetsa kukula kwa multiple sclerosis - matenda omwe amangokhalira kukhudza ubongo wanu, msana, komanso mitsempha yamaso (,).

Chokhumudwitsa: Kuletsa mafuta kumatha kubweretsa mavuto kwakanthawi, chifukwa mafuta amatenga mbali zofunika kwambiri mthupi lanu. Izi zimaphatikizapo kuthandizira kupanga ma cell ndi mahomoni, komanso kuthandizira thupi lanu kuyamwa mavitamini osungunuka.

Kuphatikiza apo, chakudya chopanda mafuta kwambiri chimalepheretsa kudya zakudya zabwino zambiri, sizikhala ndi mitundu yambiri, ndipo ndizovuta kwambiri kutsatira.

Chakudya chopanda mafuta kwambiri chimakhala ndi mafuta ochepera 10%. Zitha kupangitsa kuti muchepetse kwambiri komanso zitha kupindulitsanso matenda amtima, mtundu wachiwiri wa shuga, ndi multiple sclerosis.

6. Zakudya za Atkins

Chakudya cha Atkins ndichakudya chodziwika bwino chotsika kwambiri cha carb.

Othandizirawo amalimbikira kuti muchepetse thupi mukamadya mapuloteni ambiri ndi mafuta momwe mumafunira, bola ngati mungapewe ma carbs.

Chifukwa chachikulu chomwe chakudya chotsika ndi carb chimathandiza kwambiri kuti muchepetse thupi ndikuti amachepetsa njala yanu.

Izi zimakupangitsani inu kudya ma calories ochepa osaganizira za (,).

Momwe imagwirira ntchito: Zakudya za Atkins zidagawika magawo anayi. Zimayamba ndikulowetsedwa, pomwe mumadya pansi pa magalamu 20 a carbs patsiku milungu iwiri.

Magawo enawa amaphatikizira pang'onopang'ono kubwezeretsanso ma carb athanzi muzakudya zanu mukamakwaniritsa cholinga chanu.

Kuchepetsa thupi: Zakudya za Atkins zaphunziridwa kwambiri ndipo zapezeka kuti zimapangitsa kuti munthu azichepetsa msanga kuposa zakudya zamafuta ochepa,,).

Kafukufuku wina akuwona kuti zakudya zopatsa mafuta ochepa kwambiri zimathandiza kwambiri kuti muchepetse kunenepa. Amachita bwino kwambiri kuchepetsa mafuta am'mimba, mafuta owopsa kwambiri omwe amakhala m'mimba mwanu (,,,,,,).

Ubwino wina: Kafukufuku wambiri akuwonetsa kuti zakudya zochepa zama carb, monga Atkins zakudya, zitha kuchepetsa zinthu zambiri zomwe zimayambitsa matenda, kuphatikiza magazi triglycerides, cholesterol, shuga wamagazi, insulin, ndi kuthamanga kwa magazi (,, 43,,).

Poyerekeza ndi zakudya zina zolemetsa, zakudya zochepa kwambiri zimathandizanso kuti shuga wamagazi azikhala bwino, "cholesterol" chabwino cha HDL, triglycerides, ndi zina zoteteza kuumoyo (,).

Chokhumudwitsa: Monga zakudya zina zotsika kwambiri, zakudya za Atkins ndizabwino komanso zathanzi kwa anthu ambiri koma zimatha kubweretsa zovuta nthawi zina.

Zakudya za Atkins ndi chakudya chotsika kwambiri cha carb. Ndiwothandiza pakuchepetsa thupi komanso imapindulitsanso pazinthu zina zambiri zomwe zimayambitsa matenda.

7. Zakudya za HCG

Chakudya cha HCG ndichakudya chopitilira muyeso chomwe chimapangitsa kuti muchepetse kunenepa kwambiri mpaka mapaundi 1-2 (0.45-1-1 kg) patsiku.

Othandizirawo akuti amalimbikitsa kagayidwe kake ka mafuta ndi kutayika kwamafuta popanda kuyambitsa njala (,).

HCG (human chorionic gonadotropin) ndi mahomoni omwe amapezeka kwambiri panthawi yomwe ali ndi pakati.

Amauza thupi la mayi kuti ali ndi pakati ndikusunga kupanga mahomoni omwe ndi ofunikira pakukula kwa mwana. Amagwiritsidwanso ntchito kuthana ndi zovuta zokhudzana ndi chonde ().

Momwe imagwirira ntchito: Zakudyazo zimagawika magawo atatu. Gawo loyamba, mumayamba kumwa ma HCG.

Gawo lachiwiri, mumatsata kalori yotsika kwambiri ya ma calorie 500 patsiku, limodzi ndi madontho owonjezera a HCG, ma pellets, jakisoni, kapena opopera. Gawo lochepetsa thupi limaperekedwa kwa masabata a 3-6 nthawi imodzi.

Gawo lachitatu, mumasiya kumwa HCG ndikuwonjezera pang'onopang'ono chakudya chomwe mumadya.

Kuchepetsa thupi: Zakudya za HCG zimapangitsa kuti muchepetse thupi, koma kafukufuku wowerengeka amawonetsa kuti kuchepa thupi kumabwera chifukwa cha zakudya zopatsa mphamvu kwambiri - osati HCG hormone (,,,).

Kuphatikiza apo, HCG sinapezeke kuti ichepetse njala.

Ubwino wina: Kupatula pakuchepetsa thupi, palibenso phindu lililonse lolembedwa pazakudya za HCG.

Chokhumudwitsa: Monga zakudya zina zambiri zopatsa mafuta ochepa, chakudya cha HCG chimatha kupangitsa kuti minofu izitayika, zomwe zimapangitsa kuti muchepetse mphamvu zotentha ().

Kuletsa kwama calorie kwambiri kumachepetsanso kuchuluka kwa ma calories omwe thupi lanu limatentha. Izi ndichifukwa choti thupi lanu limaganiza kuti likufa ndi njala ndipo chifukwa chake limayesetsa kusunga mphamvu ().

Kuphatikiza apo, zinthu zambiri za HCG pamsika ndizachinyengo ndipo mulibe HCG iliyonse. Majakisoni okha ndi omwe amatha kukweza magawo amwazi wama hormone.

Kuphatikiza apo, chakudyacho chimakhala ndi zovuta zambiri, kuphatikiza mutu, kutopa, komanso kukhumudwa. Palinso lipoti limodzi la mayi yemwe akupanga magazi oundana, makamaka omwe amayamba chifukwa cha zakudya ().

A FDA sagwirizana ndi chakudyachi, ndikuchiyesa chowopsa, chosavomerezeka, komanso chinyengo ().

Chakudya cha HCG ndichakudya chofulumira kuwonda. Sizitengera umboni uliwonse wasayansi ndipo zitha kuchepetsa kuchepa kwa kagayidwe kake ndikupangitsa kutayika kwa minofu, kupweteka mutu, kutopa, komanso kukhumudwa.

8. Zakudya Zakudya

Zone Diet ndi chakudya chotsika kwambiri chomwe chimakulepheretsani kukhala ndi ma carbs mpaka 35-45% ya zopatsa mphamvu tsiku lililonse komanso mapuloteni ndi mafuta mpaka 30% iliyonse ().

Imalimbikitsa kudya kokha ma carbs okhala ndi otsika glycemic index (GI).

GI ya chakudya ndiyowerengera momwe imakweza kuchuluka kwa magazi m'magazi mukatha kumwa.

Gawo la Zakudya lidapangidwa koyambirira kuti lichepetse kutupa komwe kumayambitsidwa ndi zakudya, kumapangitsa kuti muchepetse thupi, komanso kuti muchepetse matenda opatsirana ().

Momwe imagwirira ntchito: Zone Diet imalimbikitsa kuyanjanitsa chakudya chilichonse ndi 1/3 protein, zipatso 2/3 zamitundu ndi ma veggies, komanso mafuta - omwe ndi mafuta osungunuka, monga maolivi, avocado, kapena ma almond.

Amachepetsanso ma carb apamwamba, monga nthochi, mpunga, ndi mbatata.

Kuchepetsa thupi: Kafukufuku wazakudya zochepa za GI m'malo mwake amakhala osagwirizana. Pomwe ena amati chakudyacho chimalimbikitsa kuchepetsa thupi komanso kumachepetsa njala, ena sawonetsa kuchepa kwambiri poyerekeza ndi zakudya zina (,,,).

Ubwino wina: Phindu lalikulu kwambiri pazakudya izi ndikuchepetsa ziwopsezo zamatenda amtima, monga kuchepa kwa cholesterol ndi triglycerides (,,,,).

Kafukufuku wina akuwonetsa kuti Zone Zakudya zitha kusintha kuwongolera kwa magazi, kuchepetsa kuzungulira m'chiuno, ndikuchepetsa kutupa kwa anthu onenepa kwambiri kapena onenepa kwambiri omwe ali ndi matenda a shuga a mtundu wachiwiri ().

Chokhumudwitsa: Chimodzi mwamavuto ochepa pachakudya ichi ndikuti chimachepetsa kudya kwa mafuta, monga nthochi ndi mbatata.

Zakudya Zakudya ndizochepa zamagetsi. Kafukufuku wokhudzana ndi kuchepa kwake ndiwosemphana, koma chakudyacho chimathandizira zolembera zofunika kwambiri ndikuchepetsa chiopsezo cha matenda amtima.

9. Kusala Kudya Nthawi Zonse

Kusala kudya kosasintha kumazungulira thupi lanu pakati pa kusala kudya ndi kudya.

M'malo mongoletsa zakudya zomwe mumadya, zimayang'anira nthawi yomwe mungadye. Chifukwa chake, zitha kuwonedwa ngati zakudya zambiri kuposa chakudya.

Njira zodziwika bwino zopangira kusala kwakanthawi ndi:

• Njira ya 16/8: Kuphatikizapo kudumpha kadzutsa ndikuchepetsa kudya kwanu tsiku lililonse mpaka maola asanu ndi atatu, kenako kusala kudya kwa maola 16 otsalawo tsikulo.
• Njira yodyera-kudya: Zimaphatikizapo kudya maola 24 kamodzi kapena kawiri pa sabata masiku osatsatizana.
• Zakudya 5: 2: Pa masiku awiri osatsatizana sabata, mumaletsa kudya kwanu kwa ma calories 500-600. Simukuletsa kudya masiku asanu otsalawo.
• Zakudya Zankhondo: Idyani zipatso zazing'ono zosakaniza ndi ndiwo zamasamba masana ndi chakudya chimodzi chachikulu usiku.

Momwe imagwirira ntchito: Kusala kudya kosalekeza kumagwiritsidwa ntchito pochepetsa thupi chifukwa kumabweretsa zoletsa zosavuta za kalori.

Zitha kukupangitsani kuti muzidya zopatsa mphamvu zochepa - bola ngati simukulipilira pakudya kwambiri panthawi yakudya.

Kuchepetsa thupi: Kusala kudya kosalekeza nthawi zambiri kumakhala bwino kwambiri pakuchepetsa thupi. Zawonetsedwa kuti zimapangitsa kuchepa kwa thupi kwa 3-8% pa nthawi yamasabata 3-24, zomwe ndizambiri poyerekeza ndi zakudya zambiri zolemetsa (,).

Kuphatikiza pakuchepetsa kuchepa kwa minofu kuposa kuchuluka kwa ma kalori, itha kukulitsa kagayidwe kanu kagwiritsidwe ndi 3.6-14% munthawi yochepa (,,,).

Ubwino wina: Kusala kudya kosakhalitsa kumachepetsa kutupira, kuchuluka kwama cholesterol, ma triglycerides am'magazi, komanso kuchuluka kwa shuga wamagazi (,,,).

Kuphatikiza apo, kusala kwakanthawi kumalumikizidwa ndi kuchuluka kwa mahomoni okula (HGH), kukhudzika kwa insulin, kukonza kwama cell, komanso kusintha mitundu yama jini (,,,,).

Kafukufuku wa zinyama akuwonetsanso kuti zitha kuthandiza ma cell atsopano aubongo kukula, kutalika kwa moyo, komanso kuteteza ku matenda a Alzheimer's and cancer (,,,).

Chokhumudwitsa: Ngakhale kusala kwakanthawi ndi kotetezeka kwa anthu opatsidwa thanzi komanso athanzi, sikokwanira aliyense.

Kafukufuku wina akuwona kuti sizopindulitsa kwa amayi monga momwe zimakhalira ndi amuna (,).

Kuphatikiza apo, anthu ena ayenera kupewa kusala kudya, kuphatikiza omwe amasilira madontho a shuga m'magazi, amayi apakati, amayi oyamwitsa, achinyamata, ana, ndi anthu omwe alibe chakudya chokwanira, onenepa, kapena osowa michere.

Kusala kwakanthawi kumapangitsa kuti thupi lanu lizizungulira pakati pa kusala kudya ndi kudya. Ndiwothandiza kwambiri kuti muchepetse thupi ndipo yakhala ikugwirizanitsidwa ndi maubwino ambiri azaumoyo.

Mfundo Yofunika Kwambiri

Palibe zakudya zabwino zolemetsa.

Zakudya zosiyanasiyana zimagwirira anthu osiyanasiyana, ndipo muyenera kusankha zomwe zikugwirizana ndi moyo wanu komanso zokonda zanu.

Chakudya chabwino kwambiri kwa inu ndi chomwe mungathe kutsatira nthawi yayitali.