Mapulani 8 Abwino Kwambiri Zakudya - Kukhazikika, Kuchepetsa thupi, ndi Zambiri

Zamkati

• 1. Kusala kudya kwakanthawi
• 2. Zakudya zopangidwa ndi mbewu
• 3. Zakudya zamafuta ochepa
• 4. Zakudya za paleo
• 5. Zakudya zopanda mafuta ambiri
• 6. Zakudya zaku Mediterranean
• 7. WW (Oyang'anira Kunenepa)
• 8. Chakudya cha DASH
• Mfundo yofunika

Akuti pafupifupi theka la achikulire aku America amayesetsa kuonda chaka chilichonse ().

Njira imodzi yabwino yochepetsera thupi ndikusintha kadyedwe.

Komabe, kuchuluka kwa mapulani azakudya kungakupangitseni kukhala kovuta kuyamba, popeza simukudziwa kuti ndi iti yoyenera, yodalirika, komanso yothandiza.

Zakudya zina zimayesetsa kuchepetsa kudya kwanu kuti muchepetse kudya komwe mumadya, pomwe ena amati kupewetsa kudya kwama calories komanso ma carbs kapena mafuta.

Kuphatikiza apo, ambiri amapereka maubwino azaumoyo omwe amapitilira kuchepa thupi.

Nayi njira zabwino kwambiri zopezera zakudya zokuthandizani kuti muchepetse thupi komanso kukhala ndi thanzi labwino.

1. Kusala kudya kwakanthawi

Kusala kudya kosalekeza ndi njira yodyera yomwe imayenda pakati pa kusala kudya ndi kudya.

Pali mitundu yosiyanasiyana, kuphatikiza njira ya 16/8, yomwe imakhudza kuchepetsa kudya kwa kalori mpaka maola 8 patsiku, ndi njira 5: 2, yomwe imalepheretsa kuchuluka kwa kalori yanu tsiku lililonse ku 500-600 calories kawiri pa sabata.

Momwe imagwirira ntchito: Kusala kudya kosalekeza kumalepheretsa nthawi yomwe mumaloledwa kudya, yomwe ndi njira yosavuta yochepetsera kuchuluka kwa kalori yanu. Izi zitha kupangitsa kuti muchepetse thupi - pokhapokha mutapereka ndalama zambiri pakudya chakudya chochuluka munthawi yololedwa.

Kuchepetsa thupi: Pakuwunika kwamaphunziro, kusala kwakanthawi kunawonetsedwa kuti kumapangitsa kuchepa kwa 3-8% pamasabata a 3-24, omwe ndi gawo lalikulu kwambiri kuposa njira zina ().

Kuwunikanso komweku kunawonetsa kuti kudya mwanjira iyi kumatha kuchepetsa kuzungulira kwa 4-7%, yomwe ndi chikhomo cha mafuta owopsa am'mimba ().

Kafukufuku wina adapeza kuti kusala kwakanthawi kumawonjezera kuyaka kwamafuta ndikusunga minofu, yomwe imatha kukonza kagayidwe kake (,).

Ubwino wina: Kusala kudya kwapakati kumalumikizidwa ndi zovuta zotsutsana ndi kukalamba, kuchuluka kwa chidwi cha insulin, thanzi laubongo, kuchepetsa kutupa, ndi maubwino ena ambiri (,).

Kutsika pansi: Mwambiri, kusala kwakanthawi ndi kotetezeka kwa achikulire ambiri athanzi.

Izi zati, omwe amaganizira madontho a shuga m'magazi, monga anthu ena omwe ali ndi matenda ashuga, kulemera pang'ono, kapena vuto lakudya, komanso azimayi oyembekezera kapena oyamwitsa, ayenera kuyankhula ndi akatswiri azaumoyo asanayambe kusala kudya kwakanthawi.

Chidule Kusala kudya kwapakati pa nthawi ya kusala kudya ndi kudya. Zasonyezedwa kuti zathandiza kuchepetsa thupi ndipo zimagwirizanitsidwa ndi maubwino ena ambiri azaumoyo.

2. Zakudya zopangidwa ndi mbewu

Zakudya zozikidwa pazomera zingakuthandizeni kuti muchepetse kunenepa. Vegetarianism and veganism ndi mitundu yotchuka kwambiri, yomwe imaletsa zopangira nyama pazifukwa zaumoyo, zamakhalidwe, komanso zachilengedwe.

Komabe, zakudya zosinthasintha zokhala ndi mbewu zimapezekanso, monga zakudya zosinthasintha, zomwe ndi zakudya zopangidwa ndi mbewu zomwe zimaloleza kudya nyama mosapitirira malire.

Momwe imagwirira ntchito: Pali mitundu yambiri ya zamasamba, koma zambiri zimaphatikizapo kuchotsa nyama, nkhuku, ndi nsomba. Anthu ena odyetserako zamasamba amathanso kupewa mazira ndi mkaka.

Zakudya zamasamba zimapitilira patsogolo poletsa zopangira nyama zonse, komanso zopangidwa ndi nyama monga mkaka, gelatin, uchi, whey, casein, ndi albumin.

Palibe malamulo omveka bwino okhudzana ndi zakudya zosinthasintha, chifukwa ndikusintha kwa moyo m'malo modya. Imalimbikitsa kudya makamaka zipatso, ndiwo zamasamba, nyemba, ndi mbewu zonse koma imalola zomanga thupi ndi zogulitsa pang'ono, ndikupangitsa kukhala njira ina yotchuka.

Magulu ambiri azakudya zoletsedwa amakhala ndi ma calorie ambiri, kotero kuwaletsa kungathandize kuchepa thupi.

Kuchepetsa thupi: Kafukufuku akuwonetsa kuti zakudya zopangidwa ndi mbewu ndizothandiza kuti muchepetse thupi (,,).

Kuwunikanso kwamaphunziro 12 kuphatikiza omwe adatenga nawo gawo 1,151 adapeza kuti anthu omwe amadya zakudya zamasamba adataya pafupifupi mapaundi a 4.4 (2 kg) kuposa omwe amaphatikiza nyama ().

Kuphatikiza apo, omwe amatsata zakudya zamasamba adataya makilogalamu 5.5 kuposa anthu omwe samadya zakudya zamasamba ().

Zakudya zopangidwa ndi mbewu zitha kuthandizira kuchepa thupi chifukwa zimakonda kukhala ndi michere yambiri, yomwe ingakuthandizeni kuti mukhale okhazikika kwanthawi yayitali, komanso mafuta ochepa kwambiri (,,).

Ubwino wina: Zakudya zopangidwa ndi mbewu zalumikizidwa ndi maubwino ena ambiri, monga kuchepa kwa chiwopsezo cha matenda osatha monga matenda amtima, khansa ina, ndi matenda ashuga. Zitha kukhalanso zachilengedwe kuposa zodyera nyama (,,,).

Kutsika pansi: Ngakhale zakudya zopangidwa ndi mbewu zimakhala zathanzi, zimatha kuletsa michere yofunikira yomwe imapezeka munyama, monga chitsulo, vitamini B12, vitamini D, calcium, zinc, ndi omega-3 fatty acids.

Njira yosinthira kapena kuthandizira koyenera kumatha kuthandizira kuwerengera michere imeneyi.

Chidule Zakudya zozikidwa pazomera zimaletsa nyama ndi nyama pazifukwa zosiyanasiyana. Kafukufuku akuwonetsa kuti amathandizira kuchepetsa thupi pochepetsa kuchuluka kwa kalori yanu ndikupatsanso zabwino zambiri.

3. Zakudya zamafuta ochepa

Zakudya zochepa za carb ndi zina mwazakudya zotchuka kwambiri pochepetsa thupi. Zitsanzo ndi zakudya za Atkins, zakudya za ketogenic (keto), ndi mafuta ochepa, mafuta a LCHF.

Mitundu ina imachepetsa ma carbs kwambiri kuposa ena. Mwachitsanzo, zakudya zochepa kwambiri zama carb monga zakudya za keto zimachepetsa macronutrient awa kukhala ochepera 10% yama calories onse, poyerekeza ndi 30% kapena ochepera mitundu ina ().

Momwe imagwirira ntchito: Zakudya zochepa zama carb zimalepheretsa kudya kwa carb m'malo mwa mapuloteni ndi mafuta.

Amakhala ndi mapuloteni ambiri kuposa omwe alibe mafuta ambiri, omwe ndi ofunikira, chifukwa mapuloteni amatha kuthandizira kuchepetsa chidwi chanu, kukulitsa kagayidwe kanu, ndikusunga minofu (,).

Pazakudya zotsika kwambiri monga keto, thupi lanu limayamba kugwiritsa ntchito mafuta acid m'malo mwa ma carbs amagetsi powasandutsa ketoni. Izi zimatchedwa ketosis ().

Kuchepetsa thupi: Kafukufuku wambiri akuwonetsa kuti zakudya zochepa zama carb zitha kuthandizira kuchepa ndipo zitha kukhala zothandiza kuposa zakudya zamafuta ochepa (,,,).

Mwachitsanzo, kuwunikanso maphunziro a 53 kuphatikiza otenga nawo mbali 68,128 apeza kuti zakudya zochepa zama carb zidapangitsa kuti muchepetse kwambiri kuposa zakudya zamafuta ochepa ().

Kuphatikiza apo, zakudya zamafuta ochepa amaoneka ngati othandiza kwambiri pakuwotcha mafuta am'mimba owopsa (,,).

Ubwino wina: Kafukufuku akuwonetsa kuti kudya kwama carb ochepa kumachepetsa chiopsezo cha matenda amtima, kuphatikiza cholesterol chambiri komanso kuthamanga kwa magazi. Angathandizenso kuwonjezera shuga m'magazi komanso kuchuluka kwa insulin mwa anthu omwe ali ndi matenda a shuga amtundu wa 2 (,).

Kutsika pansi: Nthawi zina, chakudya chochepa kwambiri chimatha kukulitsa cholesterol cha LDL (choyipa). Zakudya zochepa kwambiri zama carb zitha kukhala zovuta kuzitsata ndikupangitsa kukhumudwa kwa anthu ena ().

Nthawi zosowa kwambiri, kutsatira chakudya chotsika kwambiri cha carb kumatha kuyambitsa matenda otchedwa ketoacidosis, matenda owopsa omwe amatha kupha ngati atapanda kuchiritsidwa (,).

Chidule Zakudya zochepa zama carb zimalepheretsa kudya kwa carb, zomwe zimalimbikitsa thupi lanu kugwiritsa ntchito mafuta ambiri ngati mafuta. Amatha kukuthandizani kuti muchepetse thupi ndikupatsani maubwino ena ambiri.

4. Zakudya za paleo

Zakudya za paleo zimalimbikitsa kudya zakudya zomwezi omwe makolo anu osaka nyama ankadya.

Zatengera chiphunzitso chakuti matenda amakono amalumikizidwa ndi zakudya zakumadzulo, popeza olimbikitsa amakhulupirira kuti thupi la munthu silinasinthe pokonza nyemba, tirigu, ndi mkaka.

Momwe imagwirira ntchito: Zakudya za paleo zimalimbikitsa kudya zakudya zonse, zipatso, ndiwo zamasamba, nyama zowonda, mtedza, ndi mbewu. Imaletsa kugwiritsa ntchito zakudya zosinthidwa, tirigu, shuga, ndi mkaka, ngakhale mitundu ina yopanda malire imalola mkaka wina monga tchizi.

Kuchepetsa thupi: Kafukufuku wochuluka wasonyeza kuti zakudya za paleo zingathandize kuchepetsa thupi komanso kuchepetsa mafuta owopsa am'mimba (,,).

Mwachitsanzo, mu kafukufuku umodzi wamasabata atatu, achikulire athanzi 14 kutsatira chakudya cha paleo adataya pafupifupi mapaundi 5.1 (2.3 kg) ndikuchepetsa chiuno chawo - chikhomo cha mafuta am'mimba - ndi mainchesi 0.6 (1.5 cm) ( ).

Kafukufuku akuwonetsanso kuti zakudya za paleo zitha kukhala zodzaza kuposa zakudya zodziwika bwino monga zakudya za ku Mediterranean komanso zakudya zamafuta ochepa. Izi zitha kukhala chifukwa cha kuchuluka kwa mapuloteni (,).

Ubwino wina: Kutsata zakudya za paleo kumachepetsa zovuta zingapo zamatenda amtima, monga kuthamanga kwa magazi, cholesterol, ndi milingo ya triglyceride (,).

Kutsika pansi: Ngakhale zakudya za paleo ndizabwino, zimaletsa magulu angapo azakudya zopatsa thanzi, kuphatikiza nyemba, mbewu zonse, ndi mkaka.

Chidule Zakudya za paleo zimalimbikitsa kudya zakudya zonse, chimodzimodzi ndi momwe makolo anu anadyera. Kafukufuku akuwonetsa kuti zitha kuthandiza kuchepa thupi ndikuchepetsa ziwopsezo zamatenda amtima.

5. Zakudya zopanda mafuta ambiri

Monga chakudya chochepa cha carb, zakudya zamafuta ochepa zakhala zotchuka kwazaka zambiri.

Kawirikawiri, zakudya zopanda mafuta zimaphatikizapo kuchepetsa mafuta anu ku 30% ya ma calories anu a tsiku ndi tsiku.

Zakudya zina zopanda mafuta kwambiri zimachepetsa kugwiritsidwa ntchito kwamafuta ochepera 10% yama calories ().

Momwe imagwirira ntchito: Zakudya zamafuta ochepa zimalepheretsa kudya mafuta chifukwa mafuta amapereka pafupifupi kawiri kuchuluka kwa ma calories pa gramu, poyerekeza ndi ma macronutrients ena awiri - mapuloteni ndi carbs.

Zakudya zopanda mafuta kwambiri zimakhala ndi zosakwana 10% zamafuta kuchokera kumafuta, pafupifupi 80% yama calories omwe amachokera ku carbs ndi 10% kuchokera ku protein.

Zakudya zamafuta ochepa kwambiri ndizopangidwa mwazomera ndipo zimachepetsa nyama ndi nyama.

Kuchepetsa thupi: Popeza mafuta ochepa amaletsa kudya kwa kalori, amatha kuthandizira kuchepa thupi (,,,).

Kufufuza kwa maphunziro 33 kuphatikizapo oposa 73,500 omwe adatenga nawo gawo adapeza kuti kutsatira zakudya zonenepa kunapangitsa kusintha kwakung'ono koma koyenera kwakulemera ndi chiuno ().

Komabe, ngakhale zakudya zamafuta ochepa zimawoneka ngati zothandiza monga zakudya zamafuta ochepa kuti muchepetse m'mikhalidwe yoyendetsedwa, zakudya zamafuta ochepa zimawoneka ngati zothandiza tsiku ndi tsiku (,,).

Zakudya zopanda mafuta ambiri zakhala zikuwonetsa kuti zikuyenda bwino, makamaka pakati pa anthu onenepa kwambiri. Mwachitsanzo, kafukufuku wamasabata asanu ndi atatu mwa omwe adatenga nawo gawo 56 adapeza kuti kudya zakudya zopangidwa ndi 7-14% yamafuta kumapangitsa kuti muchepetse kunenepa kwa mapaundi a 14.8 (6.7 kg) ().

Ubwino wina: Zakudya zamafuta ochepa zimalumikizidwa ndi kuchepa kwa matenda amtima komanso kupwetekedwa mtima. Amathanso kuchepetsa kutupa komanso kukonza zizindikilo za matenda ashuga (,,).

Kutsika pansi: Kuletsa mafuta kwambiri kumatha kubweretsa mavuto azaumoyo nthawi yayitali, chifukwa mafuta amathandizira pakupanga mahomoni, kuyamwa michere, komanso thanzi lama cell. Komanso, zakudya zamafuta ochepa kwambiri zimalumikizidwa ndi chiopsezo chachikulu cha matenda amadzimadzi ().

Chidule Zakudya zamafuta ochepa zimakulepheretsani kudya mafuta, chifukwa macronutrient awa amakhala ndi ma calories ambiri kuposa ma protein ndi carbs. Kafukufuku adalumikiza zakudya zamafuta ochepa ndikuchepetsa thupi komanso kuchepa kwa matenda amtima ndi matenda ashuga.

6. Zakudya zaku Mediterranean

Zakudya zaku Mediterranean zimatengera zakudya zomwe anthu akumayiko ngati Italy ndi Greece amadya.

Ngakhale idapangidwa kuti ichepetse matenda a mtima, kafukufuku wambiri akuwonetsa kuti imathandizanso kuchepa thupi ().

Momwe imagwirira ntchito: Zakudya zaku Mediterranean zimalimbikitsa kudya zipatso, ndiwo zamasamba, mtedza, mbewu, nyemba, zipatso, mbewu zonse, nsomba, nsomba, ndi mafuta owonjezera a maolivi.

Zakudya monga nkhuku, mazira, ndi mkaka ziyenera kudyedwa pang'ono. Pakadali pano, nyama zofiira ndizochepa.

Kuphatikiza apo, zakudya za ku Mediterranean zimalepheretsa mbewu zoyengedwa, mafuta opitilira muyeso, mafuta oyengedwa, nyama zosinthidwa, shuga wowonjezera, ndi zakudya zina zopangidwa kwambiri.

Kuchepetsa thupi: Ngakhale sizomwe zimadyetsa thupi, kafukufuku wambiri akuwonetsa kuti kudya zakudya zama Mediterranean kungathandize kuchepetsa thupi (,,).

Mwachitsanzo, kuwunika kwamaphunziro a 19 kunapeza kuti anthu omwe amaphatikiza zakudya za ku Mediterranean ndi zolimbitsa thupi kapena zoletsa ma kalori adataya pafupifupi mapaundi a 8.8 kuposa omwe amadya zakudya ().

Ubwino wina: Zakudya zaku Mediterranean zimalimbikitsa kudya zakudya zambiri zopatsa mphamvu za antioxidant, zomwe zitha kuthana ndi kutupa ndi kupsinjika kwa oxidative poletsa kusintha kwaulere. Amalumikizidwa ndi kuchepa kwa matenda amtima komanso kufa msanga (,).

Kutsika pansi: Popeza kuti zakudya zaku Mediterranean sizomwe zimachepetsa kudya, anthu sangataye thupi pambuyo poti nawonso atha kudya ma calories ochepa.

Chidule Zakudya zaku Mediterranean zimalimbikitsa kutsata zipatso, ndiwo zamasamba, nsomba, ndi mafuta athanzi ndikuletsa zakudya zoyengedwa komanso zopangidwa bwino. Ngakhale si chakudya chochepetsera thupi, kafukufuku akuwonetsa kuti imatha kulimbikitsa kuchepa kwa thupi komanso thanzi labwino.

7. WW (Oyang'anira Kunenepa)

WW, omwe kale anali Olonda Kunenepa, ndi imodzi mwamapulogalamu odziwika kwambiri ochepetsa thupi padziko lonse lapansi.

Ngakhale sizimaletsa magulu aliwonse azakudya, anthu omwe ali pa pulani ya WW ayenera kudya m'magulu awo tsiku lililonse kuti akwaniritse kulemera kwawo ().

Momwe imagwirira ntchito: WW ndi njira yokhazikitsidwa ndi mfundo yomwe imapatsa zakudya ndi zakumwa zosiyanasiyana mtengo, kutengera kalori wawo, mafuta, ndi fiber.

Kuti mukwaniritse kulemera kwanu, muyenera kukhala mkati mwa gawo lanu latsiku ndi tsiku.

Kuchepetsa thupi: Kafukufuku wambiri akuwonetsa kuti pulogalamu ya WW ikhoza kukuthandizani kuti muchepetse thupi (,,,).

Mwachitsanzo, kuwunika kwa maphunziro a 45 kunapeza kuti anthu omwe amatsata zakudya za WW adataya 2.6% kulemera kuposa anthu omwe adalandira upangiri wokhazikika ().

Kuphatikiza apo, anthu omwe amatsata mapulogalamu a WW awonetsedwa kuti akuchita bwino pakuchepetsa kuchepa pambuyo pa zaka zingapo, poyerekeza ndi omwe amatsata zakudya zina (,).

Ubwino wina: WW imalola kusinthasintha, ndikupangitsa kuti ikhale yosavuta kutsatira. Izi zimapangitsa anthu omwe ali ndi zoletsa pazakudya, monga omwe ali ndi vuto la chakudya, kutsatira malingalirowa.

Kutsika pansi: Ngakhale zimalola kusinthasintha, WW ikhoza kukhala yokwera mtengo kutengera dongosolo lolembetsa. Komanso, kusinthasintha kumatha kugwa ngati ma dieters amasankha zakudya zopanda thanzi.

Chidule WW, kapena Weight Watchers, ndi pulogalamu yochepetsa thupi yomwe imagwiritsa ntchito njira yozikidwa ndi mfundo. Kafukufuku akuwonetsa kuti ndizothandiza pakuchepetsa kwakanthawi komanso kusinthasintha.

8. Chakudya cha DASH

Njira Zakudya Zakuletsa Kutaya Matenda Oopsa, kapena DASH zakudya, ndi njira yodyera yomwe yapangidwa kuti ithandizire kuchiza kapena kupewa kuthamanga kwa magazi, komwe kumadziwika kuti matenda oopsa.

Imagogomezera kudya zipatso, ndiwo zamasamba, mbewu zonse, ndi nyama zowonda ndipo mumakhala mchere wochepa, nyama yofiira, shuga wowonjezera, ndi mafuta.

Ngakhale kuti zakudya za DASH sizakudya zolemetsa, anthu ambiri amati amalephera.

Momwe imagwirira ntchito: Zakudya za DASH zimalimbikitsa magawo amitundu yosiyanasiyana yazakudya. Chiwerengero cha mavoti omwe mumaloledwa kudya zimadalira momwe mumadyera tsiku lililonse.

Mwachitsanzo, munthu wamba pa chakudya cha DASH amatha kudya masamba 5, masamba asanu, zipatso 7, ma carbs athanzi ngati mbewu zonse, magawo awiri a mkaka wopanda mafuta ambiri, ndi ma servings awiri kapena ochepa a nyama zonenepa pa tsiku.

Kuphatikiza apo, mumaloledwa kudya mtedza ndi mbewu 2-3 nthawi pasabata ().

Kuchepetsa thupi: Kafukufuku akuwonetsa kuti chakudya cha DASH chitha kukuthandizani kuti muchepetse thupi (,,,).

Mwachitsanzo, kuwunika kwamaphunziro 13 kunapeza kuti anthu omwe ali pa DASH zakudya ataya kulemera kwambiri pamasabata 8-24 kuposa omwe amadya zakudya ().

Ubwino wina: Zakudya za DASH zasonyezedwa kuti zichepetse kuthamanga kwa magazi ndi zinthu zingapo zoopsa za matenda a mtima. Komanso, zitha kuthandizira kuthana ndi zipsinjo zomwe zimachitika pafupipafupi ndikuchepetsa chiopsezo cha khansa ya m'mawere ndi yoyipa (,,,,,).

Kutsika pansi: Ngakhale kuti chakudya cha DASH chingathandize kuchepetsa thupi, pali umboni wosiyanasiyana wokhudzana ndi mchere komanso kuthamanga kwa magazi. Kuphatikiza apo, kudya mchere wochepa kumalumikizidwa ndi kuchuluka kwa insulin kukana komanso chiopsezo chowonjezeka chaimfa mwa anthu omwe ali ndi vuto la mtima (,).

Chidule Chakudya cha DASH ndi chakudya chamchere wochepa chomwe chawonetsedwa kuti chathandiza kuchepa thupi. Kafukufuku adalumikizanso ndi maubwino owonjezera amtima wanu ndikuchepetsa zoopsa zamatenda ena akulu.

Mfundo yofunika

Zakudya zambiri zimatha kukuthandizani kuti muchepetse kunenepa.

Zina mwazakudya zofufuzidwa bwino komanso mapulani akudya zimaphatikizapo kusala kudya kwapakatikati, zakudya zopangira mbewu, zakudya zochepa za carb, zakudya zamafuta ochepa, zakudya za paleo, zakudya zaku Mediterranean, WW (Oyang'anira Kunenepa), ndi chakudya cha DASH.

Ngakhale zakudya zonse zomwe zatchulidwazi zawonetsedwa kuti ndizothandiza kuchepetsa thupi, zakudya zomwe mungasankhe ziyenera kudalira moyo wanu komanso zomwe mumakonda. Izi zimatsimikizira kuti mumatha kumamatira nthawi yayitali.