Kubwereza Zakudya: Kodi Zimathandiza Kuchepetsa Kuonda?

Zamkati

• Zakudya zolimbitsa thupi: 2 mwa 5
• Kodi zakudya monga chimanga ndi chiyani?
• Momwe mungatsatire zakudya monga chimanga
• Kodi zimathandiza kuchepetsa thupi?
• Zina zopindulitsa
• Zowonongeka
• Atha kukhala ndi shuga wambiri
• Mafuta ochepa, mapuloteni, ndi mafuta abwino
• Zakudya zoti mudye
• Zakudya zofunika kupewa
• Zitsanzo zamasiku atatu
• Tsiku 1
• Tsiku 2
• Tsiku 3
• Mfundo yofunika

Zakudya zolimbitsa thupi: 2 mwa 5

Pa zakudya monga chimanga, mumalowa m'malo awiri patsiku ndi chimanga ndi mkaka.

Ngakhale chakudyacho chakhala chikupezeka kwakanthawi, chaposachedwa chatchuka.

Zikuwoneka ngati zothandiza pakuchepetsa kwakanthawi kochepa ndipo zimatha kukhala ndi michere yambiri komanso mbewu zonse. Komabe, amathanso kukhala ndi shuga wambiri komanso wopanikiza kwambiri.

Nayi ndemanga yayitali yokhudza zakudya monga chimanga kuti zikuthandizeni kusankha ngati zili zoyenera kwa inu.

• Zolemba zonse: 2
• Kutaya msanga: 2.5
• Kutaya kwakanthawi kwakanthawi: 1
• Zosavuta kutsatira: 2.5
• Khalidwe labwino: 2

MFUNDO YOFUNIKA KWAMBIRI: Pa zakudya monga chimanga, mumadya tirigu ndi mkaka kawiri patsiku mukamadya chakudya chachitatu ndikudya zakudya zoperewera. Itha kuthandizira kuchepa kwakanthawi koma siyokhazikika kapena yopatsa thanzi.

Kodi zakudya monga chimanga ndi chiyani?

Zakudya zambewu zidatchuka kwambiri kuchokera ku "Special K Challenge."

Mbewu yapadera ya K idagulitsidwa kwanthawi yayitali ngati chakudya chopatsa thanzi chomwe chingakuthandizeni kuti muchepetse kunenepa, ndipo mabokosi ena amtengowo adakhalapo ndi malangizo azovuta zamasabata awiriwo.

Komabe, a Kellogg's - Kampani ya makolo a Special K - salimbikitsanso vutoli kapena zakudya zambewu.

Pa chakudyachi, mumadya chakudya cham'mawa ndi nkhomaliro ndi chakudya chambewu chokwanira komanso mkaka wopanda mafuta kapena wopanda mafuta.

Chakudya chanu cham'mawa ndi chotupitsa chiyenera kukhala chochepa, chochepa kwambiri, ndipo mukhale ndi mapuloteni owonda, komanso mbewu zonse, zipatso, ndi ndiwo zamasamba.

Kuphatikiza apo, zovuta zina pazakudya zimaphatikizapo kusadya kanthu monga chimanga ndi mkaka sabata lathunthu. Komabe, ndibwino kupewa zovuta izi, chifukwa zimatha kukhala zonenepetsa kwambiri komanso zomanga thupi ndipo zimatha kutopa, kuchepa kwa chidwi, komanso kusintha kwa malingaliro ().

Pakudya zakudya monga chimanga, mumadya kamodzi patsiku ndikudya chimanga chonse ndi mkaka wamafuta ochepa. Mtundu wina wotchuka ndi "Special K Challenge."

Momwe mungatsatire zakudya monga chimanga

Zakudya zambewu ndizosavuta kutsatira.

Ingosinthanitsani chakudya cham'mawa ndi chamasana ndi chimanga ndi 1 / 2-2 / 3 chikho (120-180 ml) wamkaka wopepuka kapena wamafuta ochepa. Makamaka, phalalo liyenera kukhala ndi shuga wowonjezera wopangidwa kuchokera ku mbewu zonse, monga Special K, Total, kapena Corn Flakes wamba.

Pa chakudya chamadzulo, mumalangizidwa kuti musankhe chakudya chomwe chili ndi zipatso, ndiwo zamasamba, ndi mbewu zonse, komanso mafuta ochepa ndi zopatsa mphamvu - pafupifupi ma calories 450 kapena ochepa.

Zitsanzo zimaphatikizira saladi wophika wa nkhuku wokhala ndi mavitamini a vinaigrette ndi zipatso, kapena mpunga wofiirira wokhala ndi nsomba ndi ndiwo zamasamba zokometsera.

Mumalozedwanso zokhwasula-khwasula ziwiri patsiku, chilichonse chimapatsa zopatsa mphamvu 100 kapena zochepa.

Ngati mumatsata chakudyachi mosamala, mwina mumadya makilogalamu pafupifupi 1,200-1,500 patsiku, zomwe zimayenera kuchepa kwa anthu ambiri. Ma calories amatengera chimanga chomwe mungasankhe komanso kuchuluka kwa zomwe mumadya.

Ndibwino kuti mudye chakudya chimodzi chomwe mwasankha pa kadzutsa ndi nkhomaliro. Kukula kwake kumatanthauzidwa ndi cholembera chomwe chili m'bokosilo ndipo nthawi zambiri chimakhala chikho cha 2 / 3-1 (pafupifupi 28-42 magalamu).

Anthu ambiri amatsatira zakudya monga chimanga kwa masiku asanu kapena milungu iwiri. Simuyenera kutsatira chakudyacho nthawi yayitali kuposa apo, chifukwa ndizovuta kutsatira, imatha kukhala ndi ma calories ochepa komanso mapuloteni, ndipo imatha kubweretsa kulakalaka chakudya (2,,).

Kuti muzitsatira zakudya monga chimanga, sinthanitsani chakudya cham'mawa ndi nkhomaliro ndi chakudya chambewu chokwanira ndi mkaka wopanda mafuta. Mgonero wanu komanso zakudya zanu sizikhala ndi ma calories ochepa ndipo mumakhala ndi zomanga thupi zomanga thupi, mbewu zonse, ndi zipatso kapena ndiwo zamasamba.

Kodi zimathandiza kuchepetsa thupi?

Anthu ambiri ataya kulemera pachakudya cha chimanga chifukwa chakuletsa kwa kalori komwe kumakhudza ().

Kafukufuku wina mwa achikulire 24 pa 2-sabata "Special K Challenge" adapeza kuti omwe akutenga nawo gawo amachepetsa kudya kwawo pafupifupi ma calories a 600 patsiku ndikuchepetsa thupi ndi mafuta (2).

Komabe, kafukufukuyu adathandizidwa ndi a Kellogg's - opanga Special K - kuti zotsatira zake zitha kukhala zopanda tsankho (2).

Kuphatikiza apo, kuonda sikungakhale kwokhazikika. Kuchepetsa kuchepa kwa kalori yanu potsatira kutsatira zakudya zoperewera monga momwe chakudya chambewu chawonetsedwera kuti kukhale kovuta kwambiri kuti muchepetse thupi ndikuliyendetsa m'kupita kwanthawi (,,).

Mwachitsanzo, milingo ya leptin, mahomoni omwe amauza thupi lanu mukakhala ndi chakudya chokwanira, amachepetsa mukamachepetsa ma calories. Kuchepetsa milingo ya leptin kumatha kubweretsa njala ndi kulakalaka chakudya (,).

Kuphatikiza apo, mukachepetsa mwadzidzidzi kuchuluka kwa zopatsa mphamvu zomwe mumadya, thupi lanu limakupatsirani ndalama pochepetsa kagayidwe kanu kagwiritsidwe, kapena kuchuluka kwama calories omwe mumawotcha ().

Zakudya zopambana kwambiri ndizokhazikika kwa nthawi yayitali, ndikucheperachepera kwama calories pakapita nthawi kuti muchepetse zovuta izi (,).

Mutha kuchepa ndi zakudya monga chimanga chifukwa choletsa ma kalori. Komabe, simungathe kuchepetsa kulemera kwanthawi yayitali chifukwa cha zovuta zina zomwe kuchepa kwa kalori kumakhudza kagayidwe kanu.

Zina zopindulitsa

Ngati mungasankhe mbeu yambewu yambewu, ndiye kuti kutsatira njirayi ndi njira yabwino yowonjezerapo chakudya chambewu ndi fiber.

Kudya tirigu wokwanira kwambiri kumalumikizidwa ndi zotsatira zabwino zathanzi komanso kuchepa kwaimfa yakufa pazifukwa zonse ().

M'malo mwake, pakuwunikanso kwamaphunziro ndi opitilira 1 miliyoni, magalamu 28 ambeu zonse zomwe amadya patsiku zimalumikizidwa ndi kuchepa kwa 9% pachiwopsezo chaimfa pazifukwa zilizonse komanso chiopsezo chotsika cha 14% chakufa ndi matenda amtima () .

Zipangizo zomwe zimapezeka m'mizere yonse zimalimbikitsa kugaya bwino ndipo zimatha kukuthandizani kuti muchepetse kunenepa ().

Komabe, ndikofunikira kudziwa kuti kungowonjezera kuchuluka kwa zakudya zopatsa thanzi, zakudya zonse monga masamba ndi zipatso zidzakupindulitsanso chimodzimodzi.

Zakudya zambewu zimatha kukhala zolemera m'mizere yonse ndi fiber, zomwe zimakhudzana ndi thanzi labwino, kuphatikiza chiwopsezo chochepa chofa imfa pazifukwa zonse ndikuchepetsa thupi.

Zowonongeka

Kuphatikiza pakukhala dongosolo loletsa kudya lomwe lingakuthandizeni kuti muchepetse thupi nthawi yayitali, zakudya zazimanga zimakhala ndi zovuta zina zofunika kuziganizira.

Atha kukhala ndi shuga wambiri

Zakudya zowonjezera shuga zimalumikizidwa ndi zovuta zingapo zathanzi ndipo ziyenera kuchepetsedwa ndi zosakwana 5% ya kalori yanu yonse ().

Zakudya zambewu zimatha kukhala ndi shuga wambiri. Ngakhale mutasankha phala lomwe silimva kukoma, zinthu zambiri zimakhala ndi shuga wowonjezera m'njira ina.

Kuphatikiza apo, chimanga ndi mkaka zonse zili ndi ma carbs ambiri, omwe amasanduka shuga omwe amapereka mphamvu ku thupi lanu.

Shuga wachilengedwe ameneyu siwodetsa nkhawa koma amatha kupangitsa kuti kuchepa thupi kukhale kovuta kwambiri ndipo kumapangitsa kuti anthu ena asinthe shuga (,,).

Kusankha chimanga cha shuga wochepa, monga Special K yapachiyambi, ndi njira yabwinoko kuposa chimanga chamashuga monga Zipatso Zolowera kapena Ziwombankhanga.

Mafuta ochepa, mapuloteni, ndi mafuta abwino

Zakudya zambewu zimatha kukhala ndi mapuloteni ochepa, mafuta athanzi, ndi ma calories onse pokhapokha atakonzedwa bwino.

Thupi lanu limafunikira mapuloteni kuti mumange ndikusunga minofu yanu, minofu yanu, ndi ma enzyme - mankhwala opangidwa ndi mapuloteni omwe amayendetsa ntchito zingapo za thupi. Monga fiber, mapuloteni amathandizanso kuti mukhalebe okhutira (,).

Kuphatikiza apo, zakudya monga chimanga zimakhala ngati mafuta ochepa. Mukulimbikitsidwa kugwiritsa ntchito mkaka wocheperako kapena wamafuta ochepa kuti mafuta anu azikhala ochepa.

Komabe, ngakhale mafuta ali ndi ma calories ambiri pa gramu kuposa mapuloteni kapena ma carbs, kafukufuku waposachedwa akuwonetsa kuti mafuta azakudya, kuphatikiza omwe akukhuta, atha kukhala gawo la chakudya chopatsa thanzi komanso atha kukuthandizani kuti muchepetse thupi chifukwa akudzaza (,,,).

Pomaliza, kuletsa zopatsa mphamvu mopitirira muyeso kumatha kuyambitsa kusintha kwa kagayidwe kake komwe kumapangitsa kuti kukhale kosavuta kuwonda, komanso kumabweretsa kutopa ndikuchepetsa kumvetsetsa kwamaganizidwe (,,,).

Zakudyazo zimakhala ndi shuga wambiri, zomwe zimatha kupangitsa kuti kuchepa thupi kukhale kovuta kwambiri. Kuphatikiza apo, imatha kukhala ndi mapuloteni ochepa komanso mafuta athanzi.

Zakudya zoti mudye

Pa zakudya monga chimanga, mumadya chimanga ndi mkaka. Komabe, amalimbikitsa kudya nyama zowonda, zipatso, ndiwo zamasamba, ndi mbewu zonse panthawi yopuma komanso nthawi yamadzulo.

Nayi mndandanda wazakudya zomwe mungadye pazakudya zambewu:

• Ma carbs: dzinthu dzambewu yonse, buledi wa tirigu wonse, pasitala wokolola tirigu, oatmeal, grits, popcorn
• Zipatso: zipatso zilizonse, monga maapulo, nthochi, malalanje, strawberries, ndi chivwende
• Zamasamba: masamba aliwonse, kuphatikiza letesi, sipinachi, kaloti, tsabola belu, ndi bowa
• Mapuloteni: nyemba, tofu, chiponde, mazira azungu, nyama zowonda ngati nkhuku kapena bere la nkhuku
• Mkaka: mkaka wochepa mafuta kapena wosakhula, yogati wopanda mafuta kapena wopanda mafuta, tchizi wopanda mafuta ambiri, yogurt wachi Greek
• Mafuta: mafuta ochepetsedwa, kufalikira kwamafuta, mafuta a azitona (pang'ono), ophikira ophikira, mayonesi amafuta ochepa

Pazakudya zambewu, mumalimbikitsidwa kusankha chimanga chambewu chokwanira ndi mkaka wopanda mafuta ambiri kuwonjezera pa mapuloteni owonda, mbewu zonse, zipatso, ndi masamba.

Zakudya zofunika kupewa

Zakudya zotsatirazi ziyenera kupeŵedwa pa zakudya monga chimanga, chifukwa zimakhala ndi mafuta ambiri, shuga woyengedwa bwino, ndi ma calories:

• Zakudya zosakaniza: makeke, makeke, mitanda, maswiti, mabisiketi, zikondamoyo, waffles
• Zipatso: timadziti ta zipatso, ndiwo zochuluka mchere monga zipatso za nthochi kapena chitumbuwa cha nthuza
• Zamasamba: French batala, masamba omenyedwa kapena okazinga
• Mapuloteni: kudula nyama, mazira a dzira, nyama zouma kapena zokazinga monga nkhuku yokazinga, soseji ya nkhumba, ndi nyama yankhumba
• Mkaka wamafuta wathunthu: mkaka wamafuta onse, yogurt wamafuta onse, heavy cream, theka ndi theka, ayisikilimu, kirimu wokwapulidwa, kirimu wowawasa, tchizi wamafuta wathunthu
• Mafuta: batala, mafuta ochuluka, mafuta odzaza mayonesi

Mukamadya zakudya monga chimanga, muyenera kupewa zakudya zamafuta ambiri, shuga woyengedwa bwino, kapena zopatsa mphamvu, kuphatikiza makeke, zakudya zokazinga, ndi mkaka wamafuta wathunthu.

Zitsanzo zamasiku atatu

Pansipa pali mndandanda wazakudya zam'masiku atatu, zomwe zimaphatikizapo zokhwasula-khwasula ziwiri patsiku.

Tsiku 1

• Chakudya cham'mawa: 1 chikho (40 magalamu) a Total cereal (kapena chimanga china chonse chambewu) ndi 1/2 chikho (120 ml) mkaka wothira
• Chakudya 1: Tsabola 3 mini wokoma ndi supuni 1 (10 magalamu) a kirimu wonenepa kwambiri amafalikira
• Chakudya: 1 chikho (40 magalamu) a Total cereal (kapena chimanga china chonse chambewu) ndi 1/2 chikho (120 ml) mkaka wothira
• Bakuman 2: 1/2 chikho (74 magalamu) a mabulosi abulu ndi 1/2 chikho (123 magalamu) a yogurt wamafuta ochepa
• Chakudya: Mgwirizano umodzi wa soseji ya nkhuku, 1/2 chikho (93 magalamu) a nyemba zofiira, 1/2 chikho (50 magalamu) a mpunga wofiirira, ndi 1/2 chikho (80 magalamu) a okra odulidwa ophika ndi mafuta ophikira mafuta

Tsiku 2

• Chakudya cham'mawa: 1 chikho (40 magalamu) a Total cereal (kapena chimanga china chonse chambewu) ndi 1/2 chikho (120 ml) mkaka wothira
• Chakudya 1: 1 apulo yaying'ono yokhala ndi 1/2 chikho (123 magalamu) a yogurt wamafuta ochepa
• Chakudya: 1 chikho (40 magalamu) a Total cereal (kapena chimanga china chonse chambewu) ndi 1/2 chikho (120 ml) mkaka wothira
• Bakuman 2: 1 ounce (28 magalamu) a tchizi wonenepa kwambiri wokhala ndi opanga tirigu asanu
• Chakudya: 1/2 chikho (70 magalamu) a spaghetti ya tirigu wathunthu, 1 chikho (250 magalamu) a msuzi wa spaghetti wokhala ndi nthaka, 1 magalamu 28 a mafuta otsika mozzarella tchizi, ndi 1 chikho (160 magalamu) a broccoli wouma

Tsiku 3

• Chakudya cham'mawa: 1 chikho (40 magalamu) a Total cereal (kapena chimanga china chonse chambewu) ndi 1/2 chikho (120 ml) mkaka wothira
• Chakudya 1: Mapesi awiri a udzu winawake wokhala ndi supuni imodzi (16 magalamu) a batala wa chiponde
• Chakudya: 1 chikho (40 magalamu) a Total cereal (kapena chimanga china chonse chambewu) ndi 1/2 chikho (120 ml) mkaka wothira
• Bakuman 2: 1/2 wa mphesa yayikulu yokhala ndi chikho cha 1/2 (105 magalamu) a kanyumba tchizi
• Chakudya: Zidutswa ziwiri za mkate wa tirigu wathunthu, ma ola atatu (85 magalamu) amtundu wokazinga wokazinga, kagawo kamodzi ka tchizi waku Switzerland, masupuni 2 (magalamu 10) a mpiru wa uchi, ndi saladi yaying'ono yam'mbali yokhala ndi supuni imodzi (16 magalamu) a vinaigrette

Zomwe zili pamwambapa masiku atatu azakudya zophatikizira zimaphatikizaponso zakudya ziwiri tsiku lililonse monga chimanga ndi mkaka, chakudya chachitatu chokwanira, komanso tizakudya tating'onoting'ono tating'ono tating'ono tsiku lililonse.

Mfundo yofunika

Pa zakudya monga chimanga, mumadya chimanga ndi mkaka kawiri patsiku. Chakudya chanu chachitatu ndi zokhwasula-khwasula ziyenera kukhala ndi mafuta ochepa.

Zakudyazo zimakhala ndi mbewu zonse komanso michere ndipo mwina zimathandizira kuchepa kwakanthawi kwakanthawi ngati kwachitika moyenera.

Komabe, imatha kukhala ndi shuga wambiri komanso mafuta ochepa, mapuloteni, ndi mafuta athanzi. Ngati mukuyang'ana kuti mukwaniritse kuchepa kwa thupi, zina, zakudya zopatsa thanzi zingakhale chisankho chabwino komanso chokhazikika.