Kodi Malo Opangira Mapuloteni Ndi Athanzidi?

Zamkati

• Chifukwa chake, Kodi Mapuloteni Omanga Ndi Oipa Kapena Abwino?
• Maupangiri Osankhira Mapuloteni Athanzi
• Onaninso za

Mipiringidzo ya mapuloteni inali ya anyamata ang'onoang'ono omwe ali m'chipinda cholemera. Koma ndi azimayi ochulukirachulukira omwe amayang'ana kudya zakudya zawo zomanga thupi, zomanga thupi zakhala chakudya chapamwamba kwambiri kuphompho.

Ndi chinthu chabwino? Tinafufuza kafukufuku ndikukambirana ndi akatswiri apamwamba kuti tipeze zoona zonse za mapuloteni.

Chifukwa chake, Kodi Mapuloteni Omanga Ndi Oipa Kapena Abwino?

Ubwino: Choyamba, pali puloteni. "Mapuloteni ndi macronutrient ofunikira kwa mayi aliyense," akutero a Kylene Bogden, M.S., R.D.N., C.S.S.D., katswiri wodziwitsa anthu za kadyedwe ndi Cleveland Clinic Center for Functional Medicine. Mapuloteni ndi ofunikira osati kuonda kwa minofu kokha, komanso ku kagayidwe kanu kagayidwe, kukhuta, komanso thanzi la mahomoni. Ndemanga yathunthu ya 2015 mu Kugwiritsa Ntchito Physiology, Nutrition, ndi Metabolism amalimbikitsa anthu, makamaka omwe amayesetsa kukonza thupi lawo (chiŵerengero cha mafuta a thupi ndi minofu), kudya pakati pa 25 ndi 35 magalamu a mapuloteni pa chakudya chilichonse.

Komabe, kafukufuku wofalitsidwa mu American Journal of Clinical Nutrition zikuwonetsa kuti amayi ambiri sakubwera pafupi ndi malowa. Kupatula apo, ngakhale titakhala ochita bwino bwanji pakukonzekera chakudya, nthawi zonse sitikhala ndi nthawi komanso kuganiza mozama kuti tidzakhale Lamlungu masana tikukwapula matani azakudya zodzaza ndi mapuloteni, zokonzeka kudya komanso zokhwasula-khwasula-zotsatiridwa ndikuzigawanitsa. zodulira payekha (ndikuzisunga kuzizira!) ndikuzikoka tsiku lonse (kenako ndikuzitenthetsanso).

Ichi ndichifukwa chake zomanga thupi ndizosangalatsa kwambiri. Palibe kukonzekera kapena firiji komwe kumafunikira, chifukwa chake ngati mumakhala ndi moyo wathanzi, ndi njira yabwino yowonetsetsa kuti kudya kwanu kwamapuloteni kumakhala kokhazikika tsiku lonse. Bogden anati: "Chimodzi mwazinthu zabwino kwambiri zamapuloteni ndizothandiza. "Ndi abwino pamakhalidwe otanganidwa azimayi, ndipo amatha kuwathandiza kupeza michere yomwe sangapezeko mwanjira ina."

Ponena za michere, izi zimaphatikizapo ma carbs, mafuta, ndi fiber, zonse zomwe zimagwira ntchito limodzi ndi mapuloteni kuti muwonjezere kupezeka kwa amino acid ku minofu yanu, kuthandizira kukhuta, komanso kuti mphamvu yanu ikhale yolimba, atero katswiri wazakudya Betsy Opyt, RD, CDE, woyambitsa Betsy's Best. "Chakudya ndi mafuta a thupi lanu. Ngati simukukonzekera kudya kapena kudya tsiku lonse, ndiye kuti kupeza mphamvu zogwiritsira ntchito masewero a masana kungakhale kovuta, "akutero, podziwa kuti kusakanikirana kwa carbs ndi mapuloteni ndi. Ndikofunikanso kuti mupulumuke. Ndicho chifukwa chake amayi ambiri amatembenukira ku mapuloteni monga chotupitsa chisanafike komanso chitatha.

Zoyipa: "Mapuloteni ena amakhala ndi magalamu opitilira 30 a shuga ndi ma calories opitilira muyeso kuposa switi," akutero katswiri wazakudya wazamasewera a Georgie Fear, R.D., C.S.S.D., wolemba Zizoloŵezi Zopanda Kuwonda Kwa Moyo Wonse. Pakadali pano, zina ndizodzaza ndizovuta kutchula, zopangidwa ndi labu ngati mafuta a hydrogenated (werengani: trans mafuta), manyuchi a chimanga a high-fructose, utoto wazakudya, shuga wopangira, shuga wambiri, ndi zina zowonjezera zomwe zalumikizidwa ndi thanzi locheperako, akutero Bogden.

Maupangiri Osankhira Mapuloteni Athanzi

Onani mndandanda wa zosakaniza: Izi ndizofunikira kuti mudziwe zomwe mukudya, choncho musadalire zolemba zomwe zili kutsogolo kwa phukusi kuti mupange chisankho chanu. "Osaganiziranso zamapuloteni kapena mafuta mpaka mutatsimikizira kuti bala limapangidwa ndi zinthu zabwino zomwe mumazindikira," akutero Bogden. Mwachitsanzo, CLIF Bar imapanga zinthu zosiyanasiyana, kuchokera ku BUILDER'S Protein Bar kupita ku Organic Trail Mix Bar, pogwiritsa ntchito zosakaniza zonse monga oats okulungidwa ndi batala wa nati-ndi ziro pang'ono mafuta a hydrogenated kapena madzi a chimanga a fructose. ALOHA imapanga zopangira mapuloteni a vegan omwenso amakhala oyera kwambiri.

Dziwani cholinga chanu: Kuphatikiza pa kuyang'ana zosakaniza, ndikofunika kuyang'anitsitsa mapuloteni, mafuta, carbs, shuga, ndi fiber-ngakhale kuchuluka kwabwino kwa chilichonse kumadalira zomwe mukuyembekeza kupeza kuchokera ku bar yanu. "Ngati mukugwiritsa ntchito ngati gwero lanu loyamba la mapuloteni, ndiye kuti mukufunadi bala ndi zosachepera 10 magalamu a mapuloteni," akutero Mantha. "Ndimayesetsa kupeza omwe ali ndi shuga wochepa kuti azidya zakudya zam'madzi kapena zokhwasula-khwasula asanagone. Komabe, ngati mukugwiritsa ntchito bar panthawi ya masewera olimbitsa thupi, shuga ndi gwero lopezeka la mafuta ofulumira kotero kuti zikopa za zipatso kapena mipiringidzo ya zipatso si '. sicholakwika. " Ngati mukufuna kupumula pambuyo poti mupite kuntchito kapena mphamvu zopitilira muyeso (kuti muyende ulendo wautali, mwina) sankhani bala yokhala ndi magalamu pafupifupi 30 a chakudya, chifukwa kapamwamba kochepa sikakupatsaninso mphamvu, akuwonjezera. (Onani zomwe zili m'mashelufu m'sitolo yathu mndandanda wazabwino kwambiri komanso zoyipa kwambiri kwa azimayi.) Ponena za mafuta ndi fiber, Opyt amalimbikitsa kuti musankhe bala lomwe lili ndi magalamu 10 mpaka 15 amafuta, makamaka kuchokera kumagwero osakwanira (yesetsani kusunga kudya kwamafuta osakwana magalamu 5) ndi ulusi wokwanira pakati pa 3 ndi 5 magalamu, zomwe zidzawonjezera kugunda kwanjala kwanu.

Pangani puloteni yanu: Simukupeza zomwe mukuyang'ana kumalo ogulitsira zakudya kapena pamsika wanu? Yesetsani kupanga mapuloteni anu ndi imodzi mwa maphikidwe a vegan protein bar.

Mwamwayi, ngati mukukumbukira zomwe zimalowa mu bar yanu komanso chifukwa chake mukuzidyera, simukuyenera kudera nkhawa kwambiri za zopatsa mphamvu. Kupatula apo, ngati mukuyenda tsiku limodzi, mungafune mapuloteni ambiri ndi ma carbs (omwe atha kukhala okwanira 300-kuphatikiza ma calories) kuchokera ku protein bar yanu, akukumbutsa mantha. Ngati mukuyang'ana masana kuofesi, malo ena osakanikirana ndi ma carb ochepa komanso ma protein pafupifupi 150 mpaka 200 calories, adzafika pamalopo.

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