Funsani Dokotala Wazakudya: Kuchepetsa Kuchepetsa Tchuthi

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Q: Ngati ndinapita kutchuthi ndikayamba kunenepa, ndingayambire bwanji kuyenda bwino?

Yankho: Palibe zamatsenga za "masiku atchuthi" omwe mungathe kudya zakudya zonse zaku Mexican ndi margaritas zomwe mukufuna musanayambe kunenepa, koma nkhani yabwino ndiyakuti pali njira zina zazakudya zanu za tchuthi zomwe zingathandize thupi lanu. "kuchira" patatha masiku ochepa atachoka pagalimoto.

Choyamba, kuti mudziwe kulemera komwe mudzanenepa mutadya mopanda thanzi kwa masiku angapo, gwiritsani ntchito mawerengedwe omwewo omwe mungagwiritse ntchito ngati mukufuna kuchepetsa thupi. Ma calories owonjezera 1,000 patsiku angakupangitseni kupeza mapaundi awiri pa sabata, pomwe owonjezera 500 zopatsa mphamvu patsiku zomwe zingapangitse kulemera kwa kilogalamu imodzi pa sabata.

Chachiwiri, ganizirani momwe mumadyera kale. Ngati mwakhala mukudya mosalekeza ndikuletsa zopatsa mphamvu, mutha kupeza mapaundi opitilira imodzi kapena awiri pa sabata. Timapeputsa zotsatira zoyipa za kagayidwe kathu kamene timadya mopitirira muyeso, ndipo kunenepa mopanda malire ndi ma calories owonjezera ndi chimodzi mwa izo.

Komabe, palinso chochititsa chidwi chodya chakudya china. Kafukufuku amasonyeza kuti mukamadya kwambiri kwa masiku angapo, thupi lanu limayankha mwa kuwonjezera kuchuluka kwa ma calories omwe amawotchedwa. Ndiko kulondola, kupitirira muyeso (dzina lasayansi lakudya mopitirira muyeso) kumabweretsa kuwonjezeka kwakanthawi pamlingo wanu wamafuta womwe umatha kuyambira 4 mpaka 12 peresenti. Koma muyenera kuzindikira kuti kuwonjezeka kwa ma calories opsereza sikungathetseretu kuchuluka kwa ma calories omwe adya, chifukwa chake mulemerabe.

Mwamwayi, ngati mwadya chakudya chokoma patchuthi (chomwe chiri chabwino!), Mutha kuchira mosavuta. Ingobwererani ku zizolowezi zanu zadyera zoyera komanso moyo wokangalika, ndipo kulemera konse komwe mudapuma mutchuthi kudzatsika. Zomwe simuyenera kuchita ndikuyamba kudya mwamphamvu ndikuletsa ma calories. Izi zitha kulimbikitsa "kudya kwambiri komanso kupewa," komwe kumatha kukhala ndi zotsatira zoyipa m'thupi lanu kwakanthawi kochepa, koma pakapita nthawi kumakhazikitsa maziko oyanjana ndi chakudya.

Ngati mungafune kuchitapo kanthu moyenera kuti muchepetse mapaundi owonjezera a tchuthi, yesani njinga yama kalori / carb. Njirayi idawonetsedwa mu kafukufuku wa 2013 wofalitsidwa mu Briteni Journal of Nutrition kuti ikhale yothandiza kawiri kuposa kungochepetsa zopatsa mphamvu zanu. Nayi dongosolo lomwe ofufuza adagwiritsa ntchito:

● Masiku asanu pa sabata: Tsatirani zakudya zochepa zoletsedwa ku Mediterranean (ma calories 1500 / tsiku, 40/30/30 peresenti ya ma calories kuchokera ku carbs / protein / mafuta)

● Masiku awiri pa sabata: Tsatirani zakudya zopatsa mphamvu zopatsa mphamvu komanso zopatsa mphamvu (650 calories / tsiku, ochepera 50 gramu carbs / tsiku)

Mutha kusankha nthawi yoti muzitsatira masiku otsika kwambiri tsiku lililonse la sabata, koma ndikupangira kuti musankhe masiku osatsatizana komanso osaphunzitsidwa. Kadyedwe kameneka kameneka sikunangowonetsa kusintha kwakukulu kwa kutayika kwa mafuta m'kati mwa masabata a 12 (mapaundi asanu ndi anayi motsutsana ndi mapaundi asanu a mafuta), komanso kunayambitsa kusintha kwakukulu kwa thanzi la metabolism. Njirayi idawonetsedwanso kuti ndi njira yothandiza yochepetsera kuchepa kwakanthawi (miyezi isanu ndi umodzi), ngakhale masiku a kalori apamwamba atayikidwa ma calories 1,900 patsiku.

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