Momwe Kumwa Madzi Ambiri Kungakuthandizireni Kuchepetsa Kunenepa

Zamkati

• Madzi Akumwa Atha Kukupangitsani Kutentha Ma calories Ambiri
• Kumwa Madzi Asanadye Kudya Kungachepetse Njala
• Kumwa Madzi Ambiri Kumalumikizidwa ndi Kuchepetsa Kudya Kwa Kalori ndi Kuchepetsa Kuwonjezeka Kwa Kunenepa
• Kodi Muyenera Kumwa Madzi Angati?
• Tengani Uthenga Wanyumba

Kwa nthawi yayitali, akuganiza kuti madzi akumwa amathandizira kuchepetsa thupi.

M'malo mwake, 30-59% ya akulu aku US omwe amayesera kuonda amachulukitsa kumwa madzi (,).

Kafukufuku ambiri akuwonetsa kuti kumwa madzi ambiri kumatha kupindulitsa kuchepa ndi kukonza ().

Nkhaniyi ikufotokoza momwe madzi akumwa angakuthandizireni kuti muchepetse kunenepa.

Madzi Akumwa Atha Kukupangitsani Kutentha Ma calories Ambiri

Kafukufuku wambiri omwe atchulidwa pansipa adayang'ana pazomwe zimachitika pakumwa madzi amodzi, 0,5 lita (17 oz) yamadzi.

Madzi akumwa amachulukitsa kuchuluka kwa ma calories omwe mumawotcha, omwe amadziwika kuti kupumula ndalama zamagetsi ().

Kwa akuluakulu, kugwiritsa ntchito mphamvu zopumula kwawonetsedwa kuti kukuwonjezeka ndi 24-30% mkati mwa mphindi 10 zamadzi akumwa. Izi zimatha pafupifupi mphindi 60 (,).

Pochirikiza izi, kafukufuku wina wonena za ana onenepa kwambiri komanso onenepa kwambiri adapeza kuwonjezeka kwa 25% pakupumula ndalama zomwe amamwa atamwa madzi ozizira ().

Kafukufuku wa azimayi onenepa kwambiri adasanthula zovuta zakukula kwamadzi opitilira 1 litre (34 oz) patsiku. Adapeza kuti kupitilira miyezi 12, izi zidapangitsa kuti achulukenso ndi 2 kg (4.4 lbs) yolemera ().

Popeza azimayiwa sanasinthe moyo wawo uliwonse kupatula kuti amwe madzi ambiri, zotsatirazi ndizodabwitsa kwambiri.

Kuphatikiza apo, maphunziro onsewa akuwonetsa kuti kumwa ma lita 0,5 (17 oz) amadzi kumabweretsa mafuta owonjezera 23 owotchedwa. Chaka chilichonse, zimawerengera mafuta opitilira 17,000 - kapena kupitilira 2 kg (4.4 lbs) a mafuta.

Kafukufuku wina adayang'anira anthu onenepa kwambiri omwe amamwa malita 1-1.5 (34-50 oz) amadzi tsiku lililonse kwa milungu ingapo. Adapeza kuchepa kwakukulu, kulemera kwa thupi (BMI), kuzungulira m'chiuno ndi mafuta amthupi (,,).

Zotsatira izi zitha kukhala zosangalatsa kwambiri madzi akamazizira. Mukamamwa madzi ozizira, thupi lanu limagwiritsa ntchito ma calories owonjezera kutentha madziwo mpaka kutentha kwa thupi.

Kumwa 0,5 malita (17 oz) amadzi kumatha kuwonjezera kuchuluka kwa zopatsa mphamvu kwa ola limodzi. Kafukufuku wina akuwonetsa kuti izi zimatha kuchepa pang'ono.

Kumwa Madzi Asanadye Kudya Kungachepetse Njala

Anthu ena amati kumwa madzi musanadye kumachepetsa njala.

Pamawoneka kuti pali chowonadi kumbuyo kwa izi, koma makamaka makamaka azaka zapakati komanso achikulire ().

Kafukufuku wa achikulire awonetsa kuti kumwa madzi musanadye chilichonse kumatha kukulitsa kuchepa kwa 2 kg (4.4 lbs) munthawi yamasabata 12 (,).

Pakafukufuku wina, ophunzira azaka zapakati komanso onenepa kwambiri omwe amamwa madzi asanadye chilichonse adataya kulemera kwa 44%, poyerekeza ndi gulu lomwe silinamwe madzi ambiri ().

Kafukufuku wina adawonetsanso kuti madzi akumwa asanadye chakudya cham'mawa adachepetsa kuchuluka kwa zopatsa mphamvu panthawi yakudya ndi 13% ().

Ngakhale izi zitha kukhala zopindulitsa kwambiri kwa anthu azaka zapakati komanso achikulire, maphunziro a achinyamata sanawonetse kuchepa kofanizira kofananira kwa kalori.

Kumwa madzi musanadye kungachepetse kudya kwa azaka zapakati komanso achikulire. Izi zimachepetsa kudya kwa kalori, zomwe zimapangitsa kuti muchepetse kunenepa.

Kumwa Madzi Ambiri Kumalumikizidwa ndi Kuchepetsa Kudya Kwa Kalori ndi Kuchepetsa Kuwonjezeka Kwa Kunenepa

Popeza madzi alibe kalori mwachilengedwe, nthawi zambiri amalumikizidwa ndi kuchepa kwa kalori.

Izi zili choncho makamaka chifukwa ndiye mumamwa madzi m'malo mwake zakumwa zina, zomwe nthawi zambiri zimakhala ndi zopatsa mphamvu zambiri komanso shuga (,,).

Kafukufuku wowonetsa akuwonetsa kuti anthu omwe amamwa kwambiri madzi amakhala ndi 9% (kapena 200 calories) omwe amadya kalori ochepa, pafupifupi (,).

Madzi akumwa amathanso kuthandizira kupewa kunenepa kwakanthawi. Mwambiri, munthu wamba amapeza pafupifupi 1.45 kg (3.2 lbs) zaka zinayi zilizonse ().

Ndalamayi itha kuchepetsedwa ndi:

• Kuwonjezera 1 chikho cha madzi: Kuonjezera kumwa kwanu tsiku ndi tsiku ndi chikho chimodzi kumachepetsa kunenepa ndi 0.13 kg (0.23 lbs).
• Kusintha zakumwa zina ndi madzi: Kukhazikitsa chakumwa chotsekemera ndi shuga ndi kapu imodzi yamadzi kumatha kuchepetsa kulemera kwa zaka 4 ndi 0,5 kg (1.1 lbs).

Ndikofunikira kwambiri kulimbikitsa ana kumwa madzi, chifukwa zitha kuwathandiza kuti asakhale onenepa kwambiri kapena onenepa kwambiri (,).

Kafukufuku waposachedwa, wophunzirira kusukulu amayesetsa kuchepetsa kunenepa kwambiri polimbikitsa ana kumwa madzi. Anayika akasupe amadzi m'masukulu 17 ndipo amaphunzitsa maphunziro akumwa zam'magiredi a 2 ndi 3.

Pambuyo pa chaka chimodzi cha sukulu, chiopsezo cha kunenepa kwambiri chidachepetsedwa ndikuchepetsa 31% m'masukulu momwe kumwa madzi kumawonjezeka ().

Kumwa madzi ambiri kumatha kutsitsa kuchepa kwa ma calorie ndikuchepetsa chiopsezo chonenepa kwakanthawi komanso kunenepa kwambiri, makamaka kwa ana.

Kodi Muyenera Kumwa Madzi Angati?

Akuluakulu ambiri azaumoyo amalimbikitsa kumwa magalasi amadzi okwanira eyiti 8 oz patsiku.

Komabe, chiwerengerochi ndichachidziwikire. Monga zinthu zambiri, zofunika pamadzi zimadalira munthu yekhayo (20).

Mwachitsanzo, anthu amene amatuluka thukuta kwambiri kapena kuchita masewera olimbitsa thupi pafupipafupi angafunike madzi ambiri kuposa omwe sali otakataka.

Okalamba komanso amayi oyamwitsa amafunikiranso kuwunika momwe amamwa madzi mosamala kwambiri ().

Dziwani kuti mumapezanso madzi kuchokera kuzakudya ndi zakumwa zambiri, monga khofi, tiyi, nyama, nsomba, mkaka, makamaka zipatso ndi ndiwo zamasamba.

Monga lamulo labwino, nthawi zonse muyenera kumwa madzi mukamva ludzu, ndi kumwa mokwanira kuti muzimitsa ludzu lanu.

Mukawona kuti mukudwala mutu, mukusasangalala, mumakhala ndi njala nthawi zonse kapena mumakhala ndi nkhawa, ndiye kuti mutha kuvutika ndi kuchepa kwa madzi m'thupi. Kumwa madzi ambiri kungathandize kukonza izi (,,).

Kutengera ndi maphunziro, kumwa madzi okwanira malita 1-2 patsiku kuyenera kukhala kokwanira kuthandizira kuchepa thupi.

Nazi kuchuluka kwa madzi omwe muyenera kumwa, mosiyanasiyana:

• Malita: 1–2.
• Zowonjezera: 34–67.
• Magalasi (8-oz): 4–8.

Komabe, ichi ndi chitsogozo chachikulu. Anthu ena atha kufunikira zochepa, pomwe ena angafunike zochulukirapo.

Komanso, sikoyenera kumwa madzi ochulukirapo, chifukwa atha kuyambitsa poyizoni wamadzi. Izi zachititsanso kuti imfa ifike poipa kwambiri, monga pamipikisano yakumwa madzi.

Malinga ndi kafukufukuyu, 1-2 malita amadzi patsiku ndikwanira kuthandizira kuchepa thupi, makamaka mukamadya musanadye.

Tengani Uthenga Wanyumba

Madzi amathanso kukhala othandiza pakuchepetsa thupi.

Ndi 100% yopanda kalori, imakuthandizani kuwotcha ma calories ambiri ndipo imatha kupondereza njala yanu mukadya musanadye.

Ubwino wake umakulanso mukasintha zakumwa zotsekemera ndi madzi. Ndi njira yosavuta yochepetsera shuga ndi zopatsa mphamvu.

Komabe, kumbukirani kuti muyenera kuchita zambiri kuposa kungomwa madzi ngati mukufunika kutaya kunenepa kwambiri.

Madzi ndi chidutswa chimodzi chaching'ono kwambiri.