Funsani Dokotala Wazakudya: Sayansi Yaposachedwa pa Belly Fat

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Q: Kuti ndichepetse mafuta a m'mimba, ndikudziwa kuti ndiyenera kuyeretsa zakudya zanga komanso kuchita masewera olimbitsa thupi nthawi zonse, koma kodi pali chilichonse chomwe ndingachite ndi zakudya zanga kuti ndikhale ndi mimba mofulumira?

Yankho: Mukunena zowona: Kutsuka zakudya zanu ndikukhala ndi ndandanda yochita zolimbitsa thupi (kuphatikiza kwa Cardio ndi masewera olimbitsa thupi) ndikofunikira kuti muchepetse mafuta am'mimba, koma pali chinsinsi chimodzi chothandiza kwambiri. Mwa kusintha kusintha kwa zakudya zanu, mutha kuwunikira magawo amafuta amthupi. Ndipo sindikulankhula za mankhwala amtundu wamafuta apakumapeto kwausiku; izi zimachokera pa kafukufuku weniweni wa sayansi.

Kafukufuku wa 2007 wofalitsidwa munyuzipepala yasayansi Chisamaliro cha shuga imawulula zomwe muyenera kuchita kuti muchotse mafuta kuchokera pakatikati panu. M'kati mwa kafukufukuyu, wophunzira aliyense adayikidwa pazakudya zitatu zosiyana mwezi umodzi uliwonse - ziwiri ndizogwirizana ndi zokambirana zathu kotero ine ndiyang'ana pa izi:

Mwezi 1: Dongosolo Lazakudya Zazakudya Zazakudya Zazakudya Zazakudya Zam'thupi Zambiri, Zopanda Mafuta Ochepa

Izi zitha kuonedwa ngati njira yachikhalidwe yochepetsera thupi. Kwa inu omwe mukufuna kudya zakudya zopatsa thanzi, zakudya zopatsa mphamvu kwambiri zimakhala ndi 65 peresenti ya zopatsa mphamvu kuchokera ku chakudya, 20% ya mafuta kuchokera ku mafuta, ndi 15% ya calories kuchokera ku protein.

Mwezi Wachiwiri: Chakudya Chochuluka mu Mafuta Omwe Amakhala ndi Monounsaturated

Dongosolo lazakudyali ndi lofanana kwambiri ndi chakudya cha ku Mediterranean, chokhala ndi 47 peresenti ya zopatsa mphamvu kuchokera ku chakudya, 38 peresenti ya zopatsa mphamvu kuchokera kumafuta, ndi 15 peresenti ya zopatsa mphamvu kuchokera ku mapuloteni. Mafuta ambiri m’zakudyazi anachokera ku mafuta owonjezera a azitona; komabe mapeyala ndi mtedza wa makadamia ndi zitsanzo zina zabwino za zakudya zomwe zili ndi mafuta ambiri a monounsaturated.

Pambuyo pa mwezi umodzi, ofufuzawo adagwiritsa ntchito makina a x-ray amafuta amthupi kuti awone kugawa kwamafuta (makina omwe adagwiritsa ntchito amatchedwa DEXA). Ophunzirawo adayikidwanso pachakudya chachiwiri kwa mwezi umodzi asayansi asanayang'anenso kugawa kwawo mafuta.

Zotsatirazo: Ophunzira atasamuka pachakudya chokwanira kwambiri chazakudya chambiri kupita ku zakudya zomwe zili ndi mafuta a monounsaturated, kugawa kwamafuta awo kunasintha ndipo mafuta adachotsedwa pakatikati pawo. Zodabwitsa kwambiri.

Ndiye, mungagwiritse ntchito bwanji kafukufukuyu pakufuna kwanu kukhala ndi mimba yosalala? Nazi njira zitatu zosavuta zoyambira kusintha zakudya zanu:

1. Pewani mavaladi opanda mafuta ochepa kapena opanda mafuta. Zovala izi zimalowa m'malo mwa mafuta omwe mumatha kuwapeza mu saladi yokhala ndi shuga. M'malo mwake, gwiritsani mafuta owonjezera a maolivi. Mutha kuyisakaniza ndimipesa yosiyana siyana kuti musinthe kukoma kwama saladi anu. Zina mwa zomwe ndimakonda ndi balsamic, vinyo wofiira, kapena vinyo wosasa wa tarragon. Bonasi: Vinyo woŵaŵa amathandiza kuchepetsa shuga m'magazi, zomwe zingakuthandizeninso pakuchepa kwanu.

2. Idyani fajitas maliseche. Nthawi ina mukadzadya chakudya cha ku Mexican, dumphani ufa ndikusangalala ndi fajitas wanu wamaliseche. Idyani nkhuku / ng'ombe / shrimp ndi salsa, letesi, ndi tsabola ndi anyezi. Onjezani guacamole kuti mukhale ndi thanzi labwino la mafuta a monounsaturated ndikuwonjezera kukoma kwanu. Simudzaphonya khola lokhazikika.

3. Chotupitsa mwanzeru. Zakudya zokhwasula-khwasula monga ma pretzels ndi ma crackers ndi ma carbs omwe samakuthandizani. Dulani chakudya chodyedwa mosavuta (ngakhale njere zonse) ndi chotukuka pa 1oz wa mtedza wa macadamia (maso a 10-12). Mtedza wa Macadamia uli wodzaza ndi mafuta a monounsaturated, ndipo kafukufuku amapeza kuti mtedza ndi chakudya chapamwamba kwambiri chochepetsera thupi komanso thanzi la mtima kusiyana ndi pretzels kapena zakudya zopsereza zofanana.

Dr. Mike Roussell, PhD, ndi mlangizi wazakudya wodziwika bwino chifukwa chokhoza kusintha malingaliro ovuta azakudya kukhala zizolowezi ndi njira zothandiza kwa makasitomala ake, zomwe zimaphatikizapo akatswiri ochita masewera, oyang'anira, makampani azakudya, komanso malo olimbitsira thupi. Dr Mike ndi mlembi wa Dongosolo la Kuchepetsa Kunenepa kwa Dr. Mike Mike ndi 6 Mizati ya Chakudya Chakudya.

Lumikizanani ndi Dr. Mike kuti mumve malangizo osavuta paza zakudya ndi zakudya potsatira @mikeroussell pa Twitter kapena kukhala wokonda tsamba lake la Facebook.

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