Funsani Dokotala Wazakudya: Nthawi Yabwino Yodyera Kuti Muchepetse Kuwonda

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Q: "Ngati mukuyesera kuchepetsa thupi, ndi liti pamene muyenera kudya zopatsa mphamvu zambiri? M'mawa, masana, kapena kufalitsa mofanana tsiku lonse?" -Apryl Dervay, Facebook.

Yankho: Ndimakonda kuti muzisunga kalori yanu mozungulira tsiku lonse, ndikusintha mitundu yazakudya zomwe ndizakudya zam'madzi zomwe mumadya tsiku likamapita ndikusintha kwamachitidwe anu. Kutha kwa thupi lanu kukonza chakudya (chomwe asayansi amatcha insulin sensitivity) amachepetsa tsiku likamapita. Izi zikutanthauza kuti mumatsuka bwino ma carbohydrate m'mawa poyerekeza ndi usiku. Ndipo thupi lanu likamagwiritsa ntchito chakudya chomwe mumapereka moyenera, kumakhala kosavuta kuonda.

Kuchita masewera olimbitsa thupi ndiye x-factor yomwe imakulitsa chidwi chanu cha insulin komanso kuthekera kwa thupi lanu kugwiritsa ntchito ma carbohydrate omwe mumadya ngati mafuta komanso osawasunga m'maselo amafuta. Ichi ndichifukwa chake muyenera kudya zakudya zopatsa mphamvu komanso zopatsa mphamvu (mbatata, mpunga, oats, pasitala yambewu yonse, quinoa, buledi wophuka, ndi zina zambiri) mukamaliza kulimbitsa thupi komanso chinthu choyamba m'mawa. Pazakudya zanu zina, ndiwo zamasamba (makamaka zobiriwira masamba obiriwira), zipatso, ndi nyemba ziyenera kukhala magwero anu azakudya. Perekani chakudya chilichonse chopatsa thanzi ndi gwero la mapuloteni (mazira kapena azungu azungu, ng'ombe yowonda, nkhuku, nsomba, ndi zina zotero), ndi mtedza, mbewu, kapena mafuta (mafuta a azitona, mafuta a canola, mafuta a sesame, ndi mafuta a kokonati).

Kudya zambiri zamafuta anu owuma ndi tirigu m'mawa kapena kuchita masewera olimbitsa thupi kumathandizanso kuwongolera kuchuluka kwa ma calorie ndi ma carbohydrate, kukuthandizani kuti muchepetse thupi popanda kuwerengera mozama zopatsa mphamvu. Ngati mupeza kuti kuwonda kwanu kwacheperachepera, yesani kuchotsa zakudya zopatsa thanzi m'mawa ndikudya zipatso (mabulosi ndi Greek yogurt parfait) kapena masamba (omelet ndi tomato, feta cheese, ndi masamba).

Kumanani ndi Dotolo: Mike Roussell, PhD

Wolemba, wokamba nkhani, komanso mlangizi wazakudya Mike Roussell, PhD amadziwika kuti amasintha malingaliro ovuta azakudya kukhala madyerero othandiza omwe makasitomala ake angagwiritse ntchito kuwonetsetsa kuchepa thupi kosatha komanso thanzi lokhalitsa. Dr. Roussell ali ndi digiri ya bachelor mu biochemistry kuchokera ku Hobart College komanso udokotala wazakudya kuchokera ku Pennsylvania State University. Mike ndi amene anayambitsa Naked Nutrition, LLC, kampani yopanga ma multimedia yomwe imapereka mayankho azaumoyo kwa ogula ndi akatswiri pamakampani kudzera pa ma DVD, mabuku, ma ebook, mapulogalamu amawu, nkhani zamakalata pamwezi, zochitika pompano, ndi mapepala oyera. Kuti mudziwe zambiri, onani blog yotchuka ya Dr. Roussell yazakudya ndi zakudya, MikeRoussell.com.

Pezani maupangiri osavuta azakudya ndi zakudya potsatira @mikeroussell pa Twitter kapena kukhala wokonda tsamba lake la Facebook.

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