Downside kwa Zosiyanasiyana

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"Kulinganiza, kusiyanasiyana ndi kudziletsa" kale anali mantra ya zakudya zabwino. Koma koyambirira kwa chaka chino, zosiyanasiyana zidaponyedwa mwakachetechete posakanikirana ndi mtundu waposachedwa wa Dietary Guidelines for American ku federal. Chifukwa chiyani? Chifukwa chakudya chopatsa zosiyanasiyana - choyipa, mulimonse - chimatha kukulitsa kunenepa.

Dzudzulani masamba anu. Amatopa msanga mukadya chakudya china, chodabwitsa chotchedwa sensory specific satiety. Kuluma kulikonse pambuyo pa koyamba kumakhala kocheperako chokoma. Ndi chifukwa chimodzi chomwe zakudya zopatsa thanzi zimatha kukuthandizani kuti muchepetse thupi, mpaka mutadwala nazo.

Onjezani zosiyanasiyana, ndipo mwina mumadya zambiri. Kufufuza kochititsa chidwi kwachingelezi kunasonyeza kuti anthu amadya pafupifupi 15 peresenti pamene mitundu itatu yosiyanasiyana ya pasitala kapena zokometsera za tchizi zonona zimaperekedwa kusiyana ndi pamene anapatsidwa imodzi yokha.

"Komanso, anthu amadya 60 peresenti yowonjezera pamene amapatsidwa maphunziro anayi osiyana pa chakudya poyerekeza ndi maphunziro anayi a chakudya chomwecho," akutero Barbara J. Rolls, Ph.D., Guthrie chair of nutrition ku Penn State University ndi wolemba mabuku. Volumetrics: Muzimva Mokwanira pa Ma calories Ochepa (HarperCollins, 2000). "Kudya zakudya zingapo zosiyanasiyana kungathandize kuyika mapaundi."

Koma musanadye mwadala, ganizirani izi: Mitundu ina yamitundu yosiyanasiyana ingakuthandizeni kuchepetsa thupi. "Kafukufuku wathu adapeza kuti kunenepa kumakhudzana ndi kudya zakudya zamitundumitundu komanso zakudya zama carbohydrate komanso maswiti, zokhwasula-khwasula ndi zokometsera," akutero Megan A. McCrory, Ph.D., wofufuza mu Energy Metabolism Laboratory pa Tufts University's Human. Nutrition Research Center pa Ukalamba ku Boston. "Koma kusiyanasiyana kwa masamba osankhidwa kunali kogwirizana ndi kuwonda, ndipo zipatso ndi zakudya zamkaka sizinagwirizane ndi kunenepa kapena kuonda."

Nanga n’cifukwa ciani anthu akhala akulimbikitsa kwa nthawi yaitali? Adam Drewnowski, Ph.D., mkulu wa sayansi ya kadyedwe, anafotokoza kuti: “Asanapezeke zakudya zambiri zokhala ndi ma calorie ochuluka chonchi, zokhala ndi zopatsa thanzi zochepa, zakudya zosiyanasiyana zinkalangizidwa ngati njira yotsimikizira kuti anthu akupeza zakudya zonse zofunika. pulogalamu ku yunivesite ya Washington ku Seattle. "M'malo mwake, tili ndi chizoloŵezi chobadwa nacho chofuna kudya zakudya zosiyanasiyana kuti tilimbikitse kukoma kwathu komanso kupititsa patsogolo zakudya zathu." Pozindikira kuti anthu akudya zakudya zosiyanasiyana zopanda mafuta, zopatsa mafuta, malangizowo adafunsidwa. Tikudziwa tsopano kuti pa thanzi labwino komanso kuchepetsa thupi, cholinga chanu pachakudya chilichonse chizikhala zosiyanasiyana m'magulu azakudya zabwino osati mmenemo, kupatula zipatso ndi ndiwo zamasamba.

Unikani chakudya ichi

Ndi chakudya chiti chomwe chili ndi mitundu yoyenera?

Chakudya 1

Saladi wokhala ndi mavalidwe okhazikika

* Nkhuku parmesan

* Pasitala ndi msuzi wa phwetekere

* Mkate wa adyo

* Ayisi kirimu

Biscotti

Chakudya 2

Msuzi wa Minestrone

Mwanawankhosa kapena kabob wa nkhuku wokhala ndi saladi ya tabbouleh

* Masamba osakanizidwa

Sautéed broccoli

* Atanyamula mapeyala

Biscotti

Chigamulo: Chakudya 2 (Chakudya 1 chili ndi chakudya chambiri, ma entree ndi maswiti ndipo mulibe zipatso zokwanira, ndiwo zamasamba ndi mbewu zonse.)

Kugwiritsa ntchito zosiyanasiyana poletsa kulemera

* Chepetsani kuchuluka kwa zakudya zamafuta ambiri, zotsekemera komanso zotsekemera m'makapu anu. “Ngati mwasunga mitundu 10 ya makeke osiyanasiyana, mungayesedwe kwambiri kudya mopambanitsa mwa kukhala ndi ena a makeke alionse, m’malo mongodziika pa chimodzi kapena ziwiri zokha,” anatero wofufuza za kadyedwe kamene Barbara J. Rolls, Ph. D.

* Idyani masamba osiyanasiyana, zipatso ndi zakudya zina zomwe zimalemera kwambiri koma zopanda ma calories ambiri. Amakudzazani osadzaza mafuta, ndipo amadzaza ndi michere.

* Tsatirani Piramidi Yoyang'anira Chakudya kuti mupeze kusakaniza koyenera kwa zakudya m'magulu. Mwachitsanzo, gulu la mkaka ndilapadera mu calcium yake yambiri komanso vitamini B riboflavin. Yesani magawo 6-11 azakudya zambewu, masamba 3-5 osungunulira masamba, zipatso za 2-4, osachepera 2 mavitamini a mkaka ndi ma ounike 5-7 kapena ofanana ndi gulu la protein tsiku ndi tsiku.

* Gwiritsani ntchito mafuta ngati batala, majarini ndi mafuta mosamala.

* Yang'anirani kukula kwa magawo. Kunenepa kumabwera chifukwa chodya ma calories ambiri, ngakhale atachokera kuti. Magawo odyera amakhala okulira kwambiri nyama ndi pasitala komanso ochepa masamba ndi zipatso.

* Tsatirani Malangizo Atsopano a Zakudya (pitani ku www.nal.usda.gov/fnic/dga/). Amalimbikitsa mitundu yoyenera.

Mndandanda wosiyanasiyana

Kuti muwone ngati zakudya zanu zili ndi mitundu yoyenera, onaninso mtundu uliwonse wa chakudya chomwe mumadya masiku atatu otsatizana. (Chilichonse chikhoza kufufuzidwa kamodzi kokha.) Ngati mutayang'ana zakudya zosachepera 25 kuchokera m'magulu onse a USDA Food Guide Pyramid --mbewu, ndiwo zamasamba, zipatso, mkaka, ndi nyama ndi zakudya zina zomanga thupi --mwayi kuti zakudya zanu zili ndi ufulu. mtundu wazosiyanasiyana, atero wofufuza zakudya Katherine Tucker, Ph.D., yemwe adalemba mndandandandawo. Kuyang'ana zakudya zosakwana 15 kumatanthauza kuti zakudya zanu zitha kugwiritsa ntchito mitundu yambiri. Ngakhale kulibe malangizo azosiyanasiyana m'magulu, nzeru zimatiuza kuti tiyenera kusakanikirana momwe tingathere. Mwachitsanzo, osangodya nsomba zamtundu umodzi zokha osatinso gwero lina lamapuloteni kapena pasitala yekha osagwiritsa ntchito mbewu zonse.

Mbewu

* Mkate wopanda tirigu

* Mbewu zambewu

Mikate yopanda tirigu

* Zipatso zopanda tirigu

*Pasta

*Mpunga

* Zikondamoyo, muffins, mabisiketi

Masamba

* Zamasamba zobiriwira ndi zamasamba

* Zomera zamtundu wachikasu komanso lalanje

* Mbatata zoyera ndi masamba ena amizu

Zogulitsa za phwetekere

* Zamasamba zina

Zipatso

* Zipatso za Citrus

Mavwende

Zipatso

* Zipatso zina

* Madzi azipatso

Mkaka

* Mkaka

Yogurt

* Tchizi

* Zakudya zina zamkaka

Nyama ndi zakudya zina zomanga thupi

* Ng'ombe

* Nkhumba

Chiwindi ndi nyama zina zamagulu

* Nyama zina

* * Nkhuku

Nsomba

* Mazira

Nandolo zouma ndi nyemba

Mtedza ndi mbewu

Zowonjezera

* Ma cookie, makeke, maswiti, tchipisi, zakumwa zoziziritsa kukhosi, maswiti

* Margarine, batala ndi mafuta

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