Zomwe Muyenera Kudziwa Zokhudza Kusala Kamasiku Otsatira

Zamkati

• Zofunikanso Kusala Kamasiku Otsatira
• Zovuta Za Kusala Kosiyanasiyana Kwa Tsiku
• Onaninso za

Ndi aliyense hyping pa kusala kudya kwapang'onopang'ono posachedwapa, inu mukhoza kuganizira kuyesera koma nkhawa kuti sudzatha kumamatira kusala kudya tsiku lililonse. Malinga ndi kafukufuku wina, mutha kutenga masiku osala kudya ndikupindulabe zabwino zonse zosala.

Kambiranani: kusala kudya tsiku lina (ADF).

Ofufuza pa Yunivesite ya Illinois ku Chicago adayika gulu la odzipereka onenepa kwambiri pazakudya za 25% kapena mafuta a 45%. Onse omwe atenga nawo mbali anali kusala kudya tsiku lina, kusinthana pakati pa masiku akudya 125 peresenti ya zosowa zawo za kalori ndi masiku akusala, momwe amaloledwa kudya mpaka 25 peresenti ya zosowa zawo zamagetsi pazenera la 2-ola.

Zofunikanso Kusala Kamasiku Otsatira

Pambuyo pa milungu isanu ndi itatu, magulu onse awiriwa adachepetsa thupi-osataya minofu-ndikuchepetsa mafuta owoneka bwino, mafuta owopsa omwe akuzungulira ziwalo zanu zamkati. Zakudya zamafuta apamwamba kwambiri zimayeneranso kutsatira ndikuchepetsa thupi. Izi sizodabwitsa kwambiri chifukwa mafuta amawonjezera kukoma kwa chakudya. Ndawona makasitomala anga akudya nyama, mapeyala, mafuta a maolivi, ndi zakudya zina zamafuta kwambiri zomwe zimapatsa mphamvu zopatsa mphamvu pakudya komabe zimapititsa patsogolo kulemera kwa mapaundi asanu pa sabata, komanso chiwopsezo cha mtima ndi mitsempha yamafuta amthupi ngakhale popanda kusala kudya. (Onani: Chifukwa China Chakudya Chakudya Chambiri Chaumoyo.)

Kotero ngati mukufuna kuchepetsa thupi, simungafunikire kusintha mtundu wa zakudya (mwachitsanzo: mafuta ochepa kapena otsika kwambiri) omwe mumatsatira kale-ingosinthani kadyedwe kanu. Ndipo ngati mungaganize zoyesa kusala kwamasiku ena, mutha kuchita izi osasowa kanthu masiku osala kudya ndikuchepetsabe thupi. (Sikuti mapulani onse ochepetsa thupi amagwira ntchito kwa aliyense, kuphatikizapo kusala kudya tsiku lililonse kapena kusala pang'ono kudya. Pezani nthawi yabwino kudya kuti muchepetse thupi.)

Zomwe ndimaganiza kuti ndizosangalatsa, chifukwa zitha kuwunikira zochitika zamagetsi zomwe sitimvetsetsa, ndikuti ngakhale 50% ya zoperewera zopatsa mphamvu masiku awiri, odzipereka amakhala ndi thupi loonda m'malo motaya minofu. (Nazi zambiri zamomwe mungapangire minofu mukuwotcha mafuta.)

Zovuta Za Kusala Kosiyanasiyana Kwa Tsiku

Kusala kudya kapena ADF si aliyense. Choyamba, pakhoza kukhala kusiyana kwamomwe amuna ndi akazi amayankhira posala kudya. Muyeneranso kusamala ndi kusala kudya ngati muli ndi vuto la thanzi lomwe limafuna kuti muzidya nthawi zonse (monga matenda a shuga) kapena muli ndi mbiri yokhudzana ndi zakudya zopanda thanzi kapena zosalongosoka, monga momwe tafotokozera mu Chilichonse Chimene Muyenera Kudziwa Zokhudza Kusala Kwapang'onopang'ono.

Otsatsa anga amandifunsa nthawi zonse, "Ndiyenera kutsatira zakudya zotani?" ndipo yankho langa limakhala lofanana nthawi zonse: Zakudya zomwe mungasankhe ziyenera kukhala zomwe mungasangalale nazo kwambiri. Ngati mumakonda kudya zakudya zopanda mafuta ambiri, ndiye yankho lanu. Ngati mumakonda zakudya zamafuta apamwamba, tsitsani ma carbs anu ndipo mudzakhala okhutira ndikukhala athanzi ndi zisankhozi. Muyenera kutsatira ndandanda yomwe mwasankha chifukwa mumakonda chakudyacho. Ndisankho "lopambana" (ndipo likuthandizanibe kutsatira zomwe mumadya).

Ndipo ngati mukuganiza za kusala kudya tsiku lina, funso langa kwa inu ndilakuti: Ngati mungadye chakudya chochulukirapo kuposa momwe mumafunikira tsiku limodzi, kodi mutha kudya chakudya chochepa kwambiri tsiku lotsatira?

Kudziko lonse amadziwika kuti ndi katswiri wochepetsera thupi, zakudya zophatikizana, shuga wamagazi, ndi kasamalidwe ka thanzi, Valerie Berkowitz, M.S., R.D., C.D.E. ndi wolemba mnzake wa Wouma Mafuta Kukonzekera, director of Nutrition ku The Center for Balanced Health, komanso mlangizi wa Complete Wellness ku NYC. Ndi mkazi amene amayesetsa mtendere wamkati, chisangalalo ndi kuseka zambiri. Pitani ku Mawu a Valerie: chifukwa cha Health of It kapena @nutritionnohow.

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