Chifukwa Chomwe Mazira Ndiwo Kupha Chakudya Chochepetsa Kunenepa

Zamkati

• Mazira Ali Ochepa Kwambiri
• Mazira Akudzaza Kwambiri
• Mazira Angakulimbikitseni Kugwiritsa Ntchito Magazi Anu
• Mazira Ndi Njira Yabwino Yoyambira Tsiku Lanu
• Mazira Ndiotchipa Ndipo Ndiosavuta Kukonzekera
• Tengani Uthenga Wanyumba

Mazira ndi ena mwa zakudya zabwino kwambiri zomwe mungadye.

Amakhala ndi mapuloteni apamwamba kwambiri, mafuta athanzi komanso mavitamini ndi michere yambiri.

Mazira amakhalanso ndi zinthu zingapo zapadera zomwe zimawapangitsa kukhala ochepera kuchepa kwa dzira.

Nkhaniyi ikufotokoza chifukwa chake mazira athunthu amapha chakudya.

Mazira Ali Ochepa Kwambiri

Njira yosavuta yochepetsera thupi ndiyo kuchepetsa kuchuluka kwa kalori yanu ya tsiku ndi tsiku.

Dzira limodzi lalikulu limangokhala ndi ma calories pafupifupi 78, komabe lili ndi michere yambiri. Mazira a mazira ndiopatsa thanzi kwambiri ().

Chakudya cha dzira chimakhala ndi mazira pafupifupi 2-4. Mazira atatu akulu owiritsa amakhala ndi zosakwana 240 calories.

Mwa kuwonjezera kupezeka kwamasamba ambiri, mumatha kudya kwathunthu pafupifupi ma calories 300.

Ingokumbukirani kuti ngati muwotcha mazira anu mu mafuta kapena batala, mumawonjezera ma 50 calories pa supuni iliyonse yomwe imagwiritsidwa ntchito.

Dzira limodzi lalikulu lili ndi zopatsa mphamvu pafupifupi 78. Chakudya chopangidwa ndi mazira owotcha atatu ndi ndiwo zamasamba chimangokhala ndi ma calories 300.

Mazira Akudzaza Kwambiri

Mazira amakhala ndi michere yambiri komanso amadzaza, makamaka chifukwa cha mapuloteni awo ().

Zakudya zamapuloteni apamwamba amadziwika kuti amachepetsa njala ndikuwonjezera kukhuta, poyerekeza ndi zakudya zomwe zimakhala ndi mapuloteni ochepa (, 4,,).

Kafukufuku akuwonetsa mobwerezabwereza kuti chakudya cha dzira chimakulitsa kukhuta ndikuchepetsa kudya pakudya pambuyo pake, poyerekeza ndi zakudya zina zomwe zili ndi kalori yemweyo (,,).

Mazira amakhalanso apamwamba pamlingo wotchedwa Satiety Index. Mulingo uwu umawunika momwe zakudya zimakuthandizirani kukhala wokhutira ndikuchepetsa ma calorie pambuyo pake ().

Kuphatikiza apo, kudya chakudya chokhala ndi mapuloteni ambiri kumatha kuchepetsa malingaliro okhudzana ndi chakudya mpaka 60%. Zingathenso kuchepetsa chilakolako chodyera pakati pausiku ndi theka (,).

Mazira amakhala pamlingo wa Satiety Index, zomwe zikutanthauza kuti atha kukuthandizani kuti mukhale omasuka kwanthawi yayitali. Zakudya zamapuloteni kwambiri, monga mazira, zitha kukuthandizaninso kuti musamadye pang'ono pakati pa chakudya.

Mazira Angakulimbikitseni Kugwiritsa Ntchito Magazi Anu

Mazira amakhala ndi amino acid onse ofunikira, komanso mulingo woyenera.

Izi zikutanthauza kuti thupi lanu limatha kugwiritsa ntchito mapuloteni m'mazira posamalira ndi kagayidwe kake.

Kudya chakudya chokhala ndi mapuloteni ambiri kwawonetsedwa kuti kumathandizira kagayidwe kake mpaka ma 80-100 calories patsiku, kudzera mu njira yotchedwa thermic athari ya chakudya (,).

Mphamvu yamagetsi yamagetsi ndi mphamvu yomwe thupi limafunikira kupanga zakudya, ndipo ndiyokwera kwambiri kwa mapuloteni kuposa mafuta kapena carbs (,,).

Izi zikutanthauza kuti zakudya zamapuloteni, monga mazira, zimakuthandizani kuwotcha ma calories ambiri.

Zakudya zamapuloteni kwambiri zimathandizira kupukusa thupi lanu mpaka ma 80-100 calories patsiku, popeza mphamvu zowonjezera zimafunikira kuti muchepetse mapuloteni azakudya.

Mazira Ndi Njira Yabwino Yoyambira Tsiku Lanu

Kudya mazira kadzutsa kumawoneka kopindulitsa makamaka pakuchepetsa thupi.

Kafukufuku wambiri adafanizira zovuta zakudya mazira m'mawa ndikudya chakudya china cham'mawa chokhala ndi kalori yemweyo.

Kafukufuku angapo azimayi onenepa kwambiri adawonetsa kuti kudya mazira m'malo mwa bagels kumawonjezera kukhutira kwawo ndikuwapangitsa kudya ma calories ochepa m'maola otsatira a 36.

Zakudya zodyera mazira zawonetsedwanso kuti zimayambitsa kuchepa kwa 65%, pamasabata 8 (,).

Kafukufuku wofanananso mwa amuna adafika pamalingaliro omwewo, kuwonetsa kuti dzira ladzutsa lidachepetsa kwambiri kudya kwa kalori maola 24 otsatira, poyerekeza ndi kadzutsa wa bagel. Odya mazira nawonso amamva kukhala okhuta kwambiri ().

Kuphatikiza apo, chakudya cham'mawa cha dzira chidapangitsa kuti magazi azikhala ndi magazi osasunthika komanso kuyankha kwa insulini, komanso kupondereza ghrelin (hormone ya njala) ().

Kafukufuku wina mwa anyamata 30 athanzi komanso oyenera anayerekezera zovuta zamitundu itatu yakudya kadzutsa katatu. Awa anali mazira pa toast, phala la mkaka ndi toast, komanso croissant wokhala ndi madzi a lalanje.

Chakudya cham'mawa cha dzira chidadzetsa kukhuta kwambiri, njala yocheperako komanso chidwi chochepa chodyera kuposa chakudya china cham'mawa.

Kuphatikiza apo, kudya mazira pachakudya cham'mawa kunapangitsa kuti amunawo basi idyani zakudya zopatsa mphamvu pafupifupi 270-470 zopatsa mphamvu pakudya nkhomaliro ndi chakudya chamadzulo, poyerekeza ndi kudya chakudya cham'mawa china ().

Kuchepetsa chidwi kwamakalori sikunali kwadzidzidzi komanso kopanda mphamvu. Chokhacho chomwe adachita ndikudya mazira pachakudya cham'mawa.

Kudya mazira pachakudya cham'mawa kumatha kukulitsa kukhutira kwanu ndikupangitsani kuti muzidya zopatsa mphamvu zochepa, mpaka maola 36.

Mazira Ndiotchipa Ndipo Ndiosavuta Kukonzekera

Kuphatikiza mazira mu zakudya zanu ndikosavuta.

Ndi zotchipa, zopezeka paliponse ndipo zimatha kukonzekera mkati mwa mphindi zochepa.

Mazira ndi okoma pafupifupi kulikonse komwe mumawapanga, koma nthawi zambiri amawiritsa, amawotcha, amawapanga omelet kapena kuphika.

Omelet yam'mawa yopangidwa ndi mazira angapo ndi ndiwo zamasamba zimapangitsa kuti mukhale ndi chakudya cham'mawa chabwino kwambiri komanso mwachangu.

Mutha kupeza maphikidwe ambiri amazira kuyesa patsamba lino.

Mazira ndi otchipa, amapezeka pafupifupi kulikonse ndipo amatha kukonzekera mphindi zochepa.

Tengani Uthenga Wanyumba

Kuwonjezera mazira pa zakudya zanu kungakhale chimodzi mwa zinthu zosavuta kuchita ngati mukuyesera kuchepetsa thupi.

Amatha kukupangitsani kumva kuti ndinu okhuta kwambiri komanso kukuthandizani kuti muzidya zopatsa mphamvu tsiku lonse.

Kuphatikiza apo, mazira ndi gwero lalikulu la mavitamini ndi michere yambiri yomwe nthawi zambiri imasowa mu zakudya.

Kudya mazira, makamaka pa chakudya cham'mawa, kungakhale zomwe zimakupangitsani kapena kuchepetsa kudya kwanu.