Kodi Muyenera Kupeweratu Zakudya Zosapatsa Thanzi?

Zamkati

• Zakudya Zosapatsa Mkaka 101
• Chakudya Chopanda Jisoni Chobisa
• Makhalidwe Okhazikika
• Yokhudzana Ndi Kunenepa Kwambiri Ndi Matenda Ena Aakulu
• Kunenepa kwambiri
• Matenda a Mtima
• Type 2 Matenda a shuga
• Zovuta Za Kusamalitsa Zakudya
• Chilichonse Modekha?
• Momwe Mungadye Zakudya Zosapatsa Thanzi
• Mfundo Yofunika Kwambiri

Zakudya zopanda pake zimapezeka pafupifupi kulikonse.

Amagulitsidwa m'masitolo akuluakulu, m'masitolo ogulitsa, malo ogwirira ntchito, masukulu, komanso pamakina ogulitsa.

Kupezeka komanso kugwiritsa ntchito zakudya zopanda pake kumapangitsa kuti zikhale zovuta kuchepetsa kapena kupewa.

Mwina mungakhale mukuganiza kuti muyenera kusiya chilichonse pamtengo kapena kutsatira mantra kuti musangalale ndi chilichonse mosapitirira malire.

Nkhaniyi ikukufotokozerani zonse zomwe muyenera kudziwa pazakudya zopanda pake komanso ngati kudziletsa kuli bwino kuposa momwe mungapangire nthawi zina.

Zakudya Zosapatsa Mkaka 101

Ngakhale tanthauzo la aliyense la zakudya zopanda pake limatha kusiyanasiyana, anthu ambiri amavomereza kuti sichinthu chopatsa thanzi kwambiri kwa inu.

Zakudya zokhwasula-khwasula zili ndi ma calories ambiri - makamaka mawonekedwe a mafuta ndi shuga - komanso mavitamini, michere, kapena fiber ().

Zitsanzo ndi izi:

• koloko
• tchipisi
• maswiti
• makeke
• madontho
• keke
• mitanda

Ngakhale zinthu izi zimabwera m'maganizo mukamaganiza za zakudya zopanda thanzi, zina sizodziwika mosavuta.

Chakudya Chopanda Jisoni Chobisa

Zakudya zambiri zomwe zimawoneka ngati zopatsa thanzi ndizakudya zosapatsa thanzi.

Mwachitsanzo, zakumwa za zipatso zimapatsa mavitamini ndi michere koma amathanso kukhala ndi shuga ndi zopatsa mphamvu zofanana ndi soda.

Opanga msika wa granola ndi mipiringidzo ya kadzutsa monga yopanda mankhwala a chimanga a fructose komanso odzaza ndi mbewu zonse zathanzi.

Komabe, mipiringidzo iyi imatha kukhala ndi shuga wowonjezera - ngati sioposa - kuposa switi.

Mofananamo, opanga malonda a zinthu zopanda gilateni - monga makeke, kusakaniza keke, ndi tchipisi - monga njira zabwino kuposa anzawo omwe ali ndi gluten, ngakhale zakudya zonse ziwiri zimakhala ndi mbiri yofanana yazakudya.

Ngakhale zopangidwa mwachilengedwe zopanda gluteni monga timadziti tina, timabotolo ta chokoleti, ndi agalu otentha amatchedwa kuti "opanda gluten" kuti ziwoneke kukhala zathanzi.

Gluten amapezeka makamaka mu tirigu, rye, ndi balere, ndipo ndi ochepa chabe padziko lapansi omwe ayenera kupewa gluten pazifukwa zamankhwala ().

Zitsanzo zodziwika bwino za zakudya zopanda pake zimaphatikizapo tchipisi, ma donuts, maswiti, ndi makeke. Koma mankhwala ena - monga zakumwa zamasewera kapena mipiringidzo yakudya cham'mawa - amakumananso ndi magawidwewo, chifukwa ali ndi shuga wambiri komanso zopatsa mphamvu koma alibe michere yambiri.

Makhalidwe Okhazikika

Chakudya chopatsa thanzi chimaganiziridwa kuti chimatha.

Makhalidwe amenewa amakhala ozungulira shuga ndi mafuta ().

Shuga amatha kuyambitsa mphotho imodzimodziyo monga mankhwala osokoneza bongo monga cocaine (,,).

Podziimira, shuga sanawonetsedwe nthawi zonse kuti ndiwowonjezera mwa anthu, koma akaphatikizidwa ndi mafuta, kuphatikiza kumatha kukhala kovuta kukana (,,).

Kafukufuku akuwonetsa kuti kuphatikiza kwa shuga ndi mafuta kumalumikizidwa kwambiri ndi zizindikilo zowononga - monga kusiya kapena kusadziletsa pakumwa - kuposa shuga wokha (,).

Kuwunika kwamaphunziro 52 kunapeza kuti zakudya zomwe zimakhudzana kwambiri ndi zizolowezi zosokoneza zidakonzedwa kwambiri ndipo zimakhala ndi mafuta ambiri komanso ma carbs oyeretsedwa, monga shuga ().

Izi zati, kudya pafupipafupi kapena kwakanthawi kochepa kwa chakudya chosinthidwa kwambiri kumatha kulimbikitsa mphotho ndi malo opangira zizolowezi muubongo wanu zomwe zimawonjezera zilakolako ().

Izi zitha kubweretsa kudya mopitirira muyeso kwa zakudya zopanda thanzi komanso ndi nthawi, kunenepa.

Pakadali zambiri zoti muphunzire pazokonda kudya, zomwe zimakhala zofala kwambiri pakati pa anthu onenepa kwambiri kapena onenepa kwambiri (,).

Podziyimira pawokha, shuga ndi mafuta sizikuwonetsedwa kuti zimakhala ndi zizolowezi zosokoneza bongo, koma palimodzi, zimatha kulimbikitsa gawo la mphotho muubongo wanu lomwe limakulitsa kulakalaka zakudya zopanda pake.

Yokhudzana Ndi Kunenepa Kwambiri Ndi Matenda Ena Aakulu

Kunenepa kwambiri ndi matenda ovuta komanso osokoneza bongo - popanda chifukwa chimodzi (,).

Izi zati, mwayi wopezeka mosavuta, wosadukiza, komanso wotsika mtengo wazakudya zopanda pake akukhulupirira kuti ndi omwe amathandizira kwambiri, komanso zinthu zina monga matenda amtima ndi mtundu wa 2 shuga (,,).

Kunenepa kwambiri

Chakudya chopanda kanthu chimakhala chochepa kwambiri, kutanthauza kuti sichodzaza kwenikweni.

Zakudya zamadzimadzi - zakumwa zam'madzi, zakumwa zamasewera, ndi ma khofi apadera - ndiomwe amakhala olakwika kwambiri chifukwa amatha kutulutsa ma caloriki ambiri osakhudza chilakolako chanu.

Kuwunikanso kafukufuku 32 kunapezeka kuti, pakumwa chilichonse chakumwa chotsekemera ndi shuga, anthu amapeza mapaundi 0.25-0.5 (0.12-0.22 kg) kupitilira chaka chimodzi ().

Ngakhale zimawoneka zopanda pake, izi zitha kulumikizana ndi mapaundi angapo pakapita zaka zingapo.

Ndemanga zina zawonanso zotsatira zofananira kuti chakudya chopatsa thanzi - makamaka zakumwa zotsekemera ndi shuga - zimalumikizidwa kwambiri ndi kunenepa kwa ana komanso akulu (,,,).

Matenda a Mtima

Matenda a mtima ndi omwe amafa kwambiri padziko lonse lapansi.

Kudya shuga ndi chimodzi mwa zifukwa zoopsa za matendawa.

Shuga wowonjezedwa awonetsedwa kuti amatulutsa mafuta amtundu wina m'magazi anu - otchedwa triglycerides - ndikuwonjezera kuthamanga kwa magazi, zonsezi ndizomwe zimayambitsa matenda amtima (,).

Kudya pafupipafupi chakudya chofulumira kwapezeka kuti kumawonjezera triglycerides ndikuchepetsa HDL (chabwino) cholesterol - choopsa china cha matenda amtima ().

Type 2 Matenda a shuga

Mtundu wachiwiri wa shuga umachitika thupi lanu likakhala losaganizira zovuta za insulin, mahomoni omwe amachepetsa shuga wamagazi.

Kuchuluka kwamafuta amthupi, kuthamanga kwa magazi, kuchepa kwa cholesterol cha HDL (chabwino), komanso mbiri ya matenda amtima kapena sitiroko ndizomwe zimayambitsa chiwopsezo cha mtundu wachiwiri wa shuga ().

Zakudya zosapatsa thanzi zimalumikizidwa ndi mafuta owonjezera mthupi, kuthamanga kwa magazi, komanso cholesterol ya HDL - zonse zomwe zimawonjezera chiopsezo chanu cha mtundu wachiwiri wa shuga (,,,).

Ngakhale palibe chomwe chimayambitsa kuchuluka kwa kunenepa kwambiri komanso matenda osachiritsika omwe angakhazikitsidwe, kupezeka kosavuta komanso kotsika mtengo komanso kukhathamira kwa zakudya zopanda pake ndizomwe zimathandizira kwambiri.

Zovuta Za Kusamalitsa Zakudya

Ngakhale ndikofunikira kudziwa kuti ndi zakudya ziti zomwe zingapangitse kuti munthu akhale wathanzi komanso kunenepa, nthawi zonse kumangoganizira za chakudya sichabwino.

Kugawa zakudya kuti ndi zoyera kapena zauve, kapena zabwino kapena zoipa, zingakupangitseni kupanga ubale wopanda thanzi ndi chakudya.

Kafukufuku wina adapeza kuti kutsatira njira yokhwima, yopanda kalikonse pakudya kumalumikizidwa ndi kudya kwambiri komanso kunenepa ().

Mwanjira ina, anthu omwe amadzitchinjiriza anali ndi nthawi yovuta kukhala ndi thanzi labwino poyerekeza ndi omwe amasinthasintha posankha chakudya.

Kafukufuku wina adawona kuti kudya mosamalitsa kumalumikizidwa ndi zizindikilo zakudya moperewera, nkhawa, komanso kukhumudwa ().

Kuphatikiza apo, anthu omwe amadyetsa kwambiri kumapeto kwa sabata amatha kuwonjezera kulemera kwawo mchaka chimodzi, kuposa omwe samadya pang'ono kumapeto kwa sabata ().

Kafukufukuyu akuwonetsa kuti kudya mopitilira muyeso komwe kumathetseratu mankhwala omwe amachitidwa nthawi zina sikungolepheretse kuyesayesa koma kumakhudzanso thanzi.

Izi zati, anthu ambiri akuyamba kugwiritsa ntchito njira zosinthira pakudya.

Pogwiritsa ntchito njirayi, 80-90% ya zopatsa mphamvu zanu ziyenera kuchokera kuzakudya zonse komanso zochepa. Otsala a 10-20% ayenera kuchokera kuzonse zomwe mungakonde - kaya ndi ayisikilimu, keke, kapena bala ya chokoleti.

Njirayi imathandizanso kuti muzisangalala ndi tchuthi, zochitika zapadera, kapena kupita kokayenda m'malo mosaganizira ngati mungathe kudya chakudya chomwe chilipo ().

Kuganizira kwambiri chakudya - chomwe chimakonda kudya mopitirira muyeso - sichothandiza pakuchepetsa thupi ndipo kumatha kuyambitsa ubale wopanda thanzi ndi chakudya.

Chilichonse Modekha?

Chilichonse mosapitirira malire ndi upangiri wamba pankhani yazakudya zopanda pake.

Kudya zomwe mumakonda mosapitirira malire kungakuthandizeni kutsatira zomwe mumadya (makamaka kwa nthawi yayitali), kusangalala ndi tchuthi ndi zochitika zina zapadera, ndikupewa kutanganidwa kwambiri ndi chakudya.

Kuphatikiza apo, kusala kudya zakudya zonenepetsa kwambiri sikokwanira, kosangalatsa, komanso kopindulitsa pa thanzi lanu.

Koma si zakudya zonse zomwe anthu onse angasangalale nazo pang'ono.

Ena amakonda kudya mopitirira muyeso mpaka atakhuta. Izi ndizomwe zimadziwika kuti kudya kwambiri.

Kudya kwambiri nthawi zambiri kumatsatiridwa ndikudzimva kulephera kulamulira pamodzi ndi malingaliro osasangalatsa ().

Zomwe zimayambitsa kukhudzika mtima kapena kubadwa - monga kukhumudwa, nkhawa, kapena njala - zimadziwika kuti zimayambitsa kudya kwambiri, koma zakudya zina zimatha kuyambitsa (,,).

Umboni wina ukusonyeza kuti zakudya zina - pizza, ayisikilimu, kapena ma cookie, mwachitsanzo - zitha kuyambitsa yankho ili, zomwe zingayambitse gawo lokhalitsa. Komabe, kafukufuku mderali akusowa (,).

Izi zati, ngati muli ndi vuto la kudya mopitirira muyeso, ndibwino kuti mukalankhule ndi akatswiri azaumoyo kapena mlangizi woyamba kuti muone ngati ndibwino kupewa zakudya zoyambira m'malo mongokhala nazo pang'ono.

Ngati muli ndi vuto la kudya mopitirira muyeso, lankhulani ndi dokotala wanu kapena dokotala wina kuti musankhe njira yabwino yopewera zakudya zopanda thanzi.

Momwe Mungadye Zakudya Zosapatsa Thanzi

Nazi njira zingapo zomwe mungachepetsere zakudya zopanda thanzi.

Choyamba, yesani kuzisiya pashelefu. Kusakhala nawo mnyumba mwako kumathetsa mayeserowo.

Chachiwiri, pewani kudya tchipisi kapena zokhwasula-khwasula mu thumba lanu. M'malo mwake, gawani pang'ono mu mbale ndikusangalala.

Komanso, m'malo mwanu muzidya zakudya zopanda thanzi ndi zosankha zabwino. Dzazani:

• Zipatso: maapulo, nthochi, malalanje, ndi zipatso
• Zamasamba: masamba obiriwira, tsabola, broccoli, ndi kolifulawa
• Mbewu zonse ndi chakudya: phala, mpunga wabulauni, quinoa, ndi mbatata
• Mbewu ndi mtedza: amondi, mtedza, ndi mbewu za mpendadzuwa
• Nyemba: nyemba, nandolo, ndi mphodza
• Mapuloteni athanzi: nsomba, nkhono, tofu, nyama yang'ombe, ndi nkhuku
• Mkaka: Yogurt yachi Greek, tchizi, ndi zopangira mkaka monga kefir
• Mafuta athanzi: maolivi, mafuta a mtedza, mapeyala, ndi kokonati
• Zakumwa zabwino: madzi, madzi owala, tiyi wobiriwira, ndi tiyi wazitsamba

Kumbukirani kuti ndibwino kukhazikitsa zosintha zazing'ono pakapita nthawi kuti zitsimikizire zotsatira zosatha.

Mutha kuchepetsa kudya zakudya zonenepetsa pozisiya pashelefu, kuyeseza magawo, ndikuwonjezera zakudya zina zopatsa thanzi.

Mfundo Yofunika Kwambiri

Zakudya zopatsa thanzi zili ndi ma calories ambiri, shuga, ndi mafuta, koma zilibe zofunikira monga michere, mavitamini, ndi mchere.

Amaganiziridwa kuti ndi gawo lofunikira mu mliri wa kunenepa kwambiri komanso chinthu choyendetsa pakukula kwa matenda ena okhalitsa.

Kuphatikiza kwamafuta ndi shuga kumapangitsa zakudya zosapatsa thanzi kukhala zosokoneza komanso zosavuta kudya.

Komabe, kuzipewa kwathunthu mwina sikungakhale kopindulitsa. Kusangalala ndi zomwe mumakonda nthawi zina ndi njira yathanzi komanso yodalirika kwa anthu ambiri.

Ngati mukudandaula za zakudya zoyambitsa, lankhulani ndi katswiri wazachipatala.