Zakudya 12 Zomwe Sizimayambitsa Kunenepa

Zamkati

• Nchiyani Chimapangitsa Chakudya Kudzaza?
• 1. Mbatata Yophika
• 2. Mazira Onse
• 3. Ufa wa phala
• 4. Msuzi Wokometsera Msuzi
• 5. nyemba
• 6. Maapulo
• 7. Zipatso za Citrus
• 8. Nsomba
• 9. Zakudya Zotsamira
• 10. Tchizi Cottage
• 11. Zamasamba
• 12. Mbuluuli
• Tengani Uthenga Wanyumba
• Kudya Chakudya: Maapulo Tsiku Lonse

Malangizo amodzi omwe nthawi zambiri amapatsidwa kwa ma dieters ndi kudya mpaka mutakhuta - ndiye kuti, kufikira mutakhuta.

Vuto ndiloti zakudya zosiyanasiyana zimatha kukhala ndi zotsatira zosiyanasiyana pa njala ndi kukhuta.

Mwachitsanzo, ma calories 200 a chifuwa cha nkhuku atha kukupangitsani kumva kukhala okhuta, koma zimatha kutenga makilogalamu 500 a keke kuti akhale ndi zotsatira zofananira.

Chifukwa chake, kuonda sikungodya chabe mpaka mutakhuta. Ndizakusankha kulondola zakudya zomwe zimakupangitsani kukhala okhutira ndi kuchuluka kwama calories.

Nchiyani Chimapangitsa Chakudya Kudzaza?

Zinthu zambiri zimatsimikizira kukhutira kwa chakudya, kapena momwe kudzazidwirako kumagwirizana ndi zomwe zili ndi kalori. Kuchuluka kwa kalori / kukhuta kumayesedwa pamlingo wotchedwa satiety index ().

Chizindikiro chakukhuta chimayesanso kuthekera kwa chakudya kukupangitsani kumva kukhala okhuta, kuchepetsa njala yanu ndikuchepetsa kalori yanu patsiku lonse.

Zakudya zina zimangogwira ntchito yabwino pakukhutitsa njala ndikupewa kudya mopitirira muyeso kuposa zina.

Kudzaza zakudya kumakhala ndi izi:

• Mkulu voliyumu: Kafukufuku akuwonetsa kuti kuchuluka kwa chakudya chomwe chimadyedwa kumakhudza kwambiri kukhuta. Zakudya zikakhala ndi madzi kapena mpweya wambiri, voliyumu imakulitsidwa popanda kuwonjezera ma calories (,).
• Mapuloteni apamwamba: Kafukufuku akuwonetsa kuti zomanga thupi ndizodzaza kuposa ma carbs ndi mafuta. Zakudya zomwe zili ndi protein yambiri zimawonjezera kukhuta ndipo zimapangitsa kuti muchepetse kudya kwama calorie ambiri kuposa momwe amapangira mapuloteni ochepa (,).
• Mkulu CHIKWANGWANI: CHIKWANGWANI chimapereka zochuluka ndipo chimakuthandizani kuti mukhale okwanira. Zimachedwetsanso kuyenda kwa chakudya kudzera m'matumbo anu, zomwe zimakupangitsani kuti mukhale omasuka kwanthawi yayitali ().
• Kutaya mphamvu kochepa: Izi zikutanthauza kuti chakudya chimakhala ndi zopatsa mphamvu zochepa. Zakudya zopanda mphamvu zochepa zimatha kukuthandizani kuti mukhale okwanira pama calories ochepa ().

Chifukwa chake ngati mumadya zakudya zomwe zili pamwambapa, ndiye kuti nthawi zambiri mumatha kuzidya mpaka kukhuta osalandila ma calories ambiri.

Nazi zakudya 12 zodzaza zomwe mungadye kwambiri osanenepa.

1. Mbatata Yophika

Chifukwa cha kuchuluka kwa carb, anthu ambiri amapewa mbatata poyesera kuonda, koma sayenera.

Mbatata yathunthu imadzaza ndi mavitamini, fiber ndi zinthu zina zofunika. Amakhalanso ndi mtundu wina wa wowuma wotchedwa starch starch (8,).

Wosakaniza wowuma amakhala ndi theka la zopatsa mphamvu za wowuma wokhazikika (2 m'malo mwa 4 calories pa gramu). M'dongosolo lanu lakugaya chakudya, limagwira ngati zotengera zosungunuka, zomwe zimakuthandizani kuti mukhale okhutira.

Chifukwa kuwonjezera starch yogonjera pazakudya kumathandiza kukhutiritsa njala, kumapangitsa kuti anthu azidya zopatsa mphamvu zochepa (,).

Chosangalatsa ndichakuti, mbatata yoziziritsa ikaphika imawonjezera zonenepa zake. M'malo mwake, kafukufuku akuwonetsa kuti kuziziritsa ndi kutenthesa mbatata kangapo kumangowonjezera mphamvu yothetsa njala ().

Pakafukufuku yemwe adayesa kuthekera kwa zakudya 38 zokwaniritsa njala, mbatata zophika zidakhala zapamwamba kwambiri ().

Ngakhale mbatata yophika inali chakudya chokhutiritsa kwambiri chomwe adayesa, tchipisi tofiyira tokometsedwa anapezeka osadzaza katatu.

Mbatata yophika, yomwe imakhala yopatsa thanzi kwambiri, ndiyomwe imakhala pachakudya chokwanira. Tchipisi tothira tambiri timadzaza katatu osatinso kuchepa thupi.

2. Mazira Onse

Mazira ndi chakudya china chomwe chidachitidwapo chiwanda m'mbuyomu. Chowonadi ndi chakuti, mazira ali athanzi modabwitsa komanso amakhala ndi michere yambiri yofunikira.

Zakudya zambiri, kuphatikizapo theka la mapuloteni a dzira, zimapezeka mu yolk.

Mazira ndi mapuloteni athunthu, kutanthauza kuti ali ndi zonse zisanu ndi zinayi zofunikira za amino acid.

Kuphatikiza apo, akudzaza kwambiri.

Kafukufuku angapo adapeza kuti anthu omwe amadya mazira pachakudya cham'mawa anali okhutira kwambiri ndipo amamwa ma calories ochepa tsiku lonse kuposa omwe anali ndi bagel pachakudya cham'mawa (,,).

Makamaka, kafukufuku wina adapeza kuti anthu omwe amadya mazira pachakudya cham'mawa amatsitsa mthupi lawo (BMI) ndikuchepetsa kuposa omwe amadya bagel ().

Mazira ndi gwero lalikulu la zakudya, kuphatikizapo mapuloteni apamwamba. Atha kukuthandizani kuti muzidya pang'ono mpaka maola 36 mutadya.

3. Ufa wa phala

Oatmeal ndi mtundu wa phala, kapena phala lotentha, lomwe nthawi zambiri limadyedwa m'mawa.

Ikudzaza modabwitsa ndikukhala malo achitatu pa satiety index ().

Izi zimachitika makamaka chifukwa chokhala ndi ma fiber ambiri komanso kuthekera kwamadzi.

Oats ndi gwero labwino lazinthu zosungunuka zotchedwa beta-glucan, zomwe zimathandizira kuchepetsa chimbudzi komanso kuyamwa kwa carbs ().

Poyerekeza ndi phala lokonzekera kudya m'mawa, oatmeal anali bwino kupondereza kudya, kuwonjezera kukhuta ndikuchepetsa kalori tsiku lonse (,).

Oatmeal imakhala ndi michere yambiri ndipo imanyowetsa madzi, zomwe zimapangitsa kuti izidzaza modabwitsa. Ndikudzaza kwambiri kuposa tirigu wam'mawa wam'mawa ndipo kumatha kukuthandizani kuti muchepetse tsiku lonse.

4. Msuzi Wokometsera Msuzi

Zamadzimadzi nthawi zambiri zimawoneka kuti ndizodzaza pang'ono kuposa zakudya zolimba.

Komabe, kafukufuku akuwonetsa kuti msuzi akhoza kukhala wokhuta kuposa chakudya cholimba ndi zosakaniza zomwezo (,).

Msuzi utadyedwa koyambirira kwa chakudya mu kafukufuku wina, omvera adadya 20% ochepa ma calories pa chakudyacho ().

Kafukufuku wambiri adapeza kuti kudya msuzi pafupipafupi kumachepetsa kudya kwa kalori, kumakulitsa kukhuta ndikulimbikitsa kuchepa kwakanthawi (,,).

Gwiritsitsani msuzi wopangidwa ndi msuzi, chifukwa amakhala ndi ma calories ochepa kuposa mitundu ya kirimu.

Msuzi ndi zakudya zodzaza kwambiri. Kudya msuzi koyambirira kwa chakudya kumatha kukulitsa kukhuta, kuchepetsa kudya kwa kalori ndikupangitsa kuti muchepetse thupi pakapita nthawi.

5. nyemba

Nyemba, monga nyemba, nandolo ndi mphodza, zimadziwika kuti ndizopangira ulusi komanso zomanga thupi.

Izi, kuphatikiza mphamvu zochepa zamagetsi, zimawapangitsa kukhala chakudya chodzaza chomwe chingalimbikitse kuchepa kwa thupi ().

Kuwunika kwamaphunziro angapo kukuwonetsa kuti nyemba, nandolo, nandolo ndi mphodza ndizodzaza 31% kuposa pasitala ndi mkate ().

Nyemba zamatenda zili ndi mapuloteni komanso fiber, zomwe zimapangitsa kuti zizikhala zodzaza. Amakhalanso ndi mafuta ochepa, omwe amawapangitsa kukhala ochepera zakudya zabwino.

6. Maapulo

Zipatso ndi gawo lofunikira la chakudya chopatsa thanzi.

Kafukufuku wowerengeka akuwonetsa kuti kudya zipatso kumalumikizidwa ndi kuchepa kwa ma calorie ndipo kumatha kuchepa pakapita nthawi (,,,).

Makamaka, maapulo amakhala okwera kwambiri pa satiety index ().

Chifukwa maapulo amakhala ndi pectin, ulusi wosungunuka womwe mwachilengedwe umachedwetsa chimbudzi, amakuthandizani kumva kukhala okhuta ().

Amakhalanso oposa 85% amadzi, omwe amapereka voliyumu ndikusintha kukhuta popanda kuwonjezera ma calories.

Ndikofunika kuzindikira kuti zipatso zonse, zolimba zimawonjezera kukhuta kuposa zipatso kapena msuzi woyeretsedwa, zomwe sizimadzaza makamaka ().

Kafukufuku wina adayang'ana zovuta zakudya magawo olimba apulo, maapulosi kapena kumwa madzi apulo koyambirira kwa chakudya.

Zinapeza kuti omwe amadya magawo olimba a maapulo adadya ma calories ochepa ochepa 91 kuposa omwe amadya msuzi wa apulo ndi ma calories ochepa ochepa kuposa omwe amamwa madzi a apulo ().

Kudya zigawo za maapulo kunapangitsanso kukhathamira kwakukulu komanso kuchepetsa njala kuposa mitundu ina yazipatso.

Maapulo ali ndi madzi ambiri osungunuka koma amakhala ndi ma calories ochepa. Kudya maapulo olimba, olimba angakuthandizeni kudya ma calories ochepa ndikuthandizani kuti muchepetse thupi pakapita nthawi.

7. Zipatso za Citrus

Mofananamo ndi maapulo, zipatso za citrus zili ndi pectin yambiri, yomwe imachedwetsa kugaya ndi kukulitsa kukhuta.

Amakhalanso ndi madzi ambiri. Malalanje onse ndi zipatso za manyumwa zimakhala ndi madzi opitilira 87%, zomwe zikutanthauza kuti amatha kukudzazirani ma calories ochepa.

Zakhala zikunenedwa kawirikawiri kuti kudya zipatso zamtengo wapatali kumalimbikitsa kutaya thupi.

Pakafukufuku wina, omwe adadya kwambiri adadya zipatso zamphesa adachepetsa kwambiri kuposa omwe adapatsidwa placebo ().

Kafukufuku wina, kudya theka la mphesa katatu tsiku lililonse pakudya kwa milungu isanu ndi umodzi kumalumikizidwa ndi kuchepa thupi pang'ono komanso kuchepa kwa chiuno ().

Kuphatikizidwa ndi choletsa kalori, kumwa zipatso zamtengo wapatali kapena msuzi wamphesa musanadye kunapangitsa kutsika kwa 7.1%, kutsitsa kwakukulu kwamafuta amthupi ndi kuzungulira kwake ().

Komabe, zotsatirazi sizingakhale za zipatso zokha zokha, chifukwa madzi akumwa asanadye anali ndi zotsatirapo zofanana.

Zipatso za citrus monga malalanje ndi zipatso zamphesa ndizonso zakudya zopatsa thanzi. Amakhala ndi fiber komanso madzi ambiri, omwe angakuthandizeni kuti mukhale okwanira ndikudya ma calories ochepa.

8. Nsomba

Nsomba zomwe zili ndi omega-3 fatty acids zimatha kukulitsa kukhuta kwa anthu omwe ali onenepa kwambiri kapena onenepa kwambiri ().

Amakhalanso ndi mapuloteni apamwamba, omwe amadziwika kuti akudzaza kwambiri.

M'malo mwake, nsomba zimakwera kwambiri kuposa zakudya zina zonse zamapuloteni zomwe zili pa satiety index ndipo chimakhala chachiwiri pazonse zoyesedwa ().

Kafukufuku wina adapeza kuti nsomba zikakhuta kwambiri kuposa nkhuku ndi ng'ombe ().

Kafukufuku wina adapeza kuti omwe adadya nsomba amadya ma calories ochepa pa 11% pachakudya chotsatira kuposa omwe adadya ng'ombe ().

Nsomba zimakhala ndi zomanga thupi zambiri komanso omega-3 fatty acids, zomwe zimatha kuwonjezera kukhuta. Nsomba zimathanso kudzaza kuposa mitundu ina ya zomanga thupi monga nkhuku ndi ng'ombe.

9. Zakudya Zotsamira

Nyama zowonda zili ndi zomanga thupi zambiri komanso zodzaza kwambiri.

M'malo mwake, zakudya zamapuloteni apamwamba zimadzetsa kuchepa kwama calories ponseponse kuposa zakudya zochepa ().

Kafukufuku wina adapeza kuti anthu amadya 12% pang'ono pakudya atadya nyama yamapuloteni kwambiri masana, poyerekeza ndi omwe adadya nkhomaliro ().

Ng'ombe idapeza chachiwiri pamitundu yonse yazakudya zopangidwa ndi zomanga thupi kwambiri, koma nyama zina zowonda monga nkhuku ndi nkhumba zimathandizanso kuchepa thupi ().

Nyama ili ndi mapuloteni ambiri ndipo imadzaza kwambiri. Kudya nyama yokhala ndi mapuloteni ambiri kungakuthandizeni kuti muchepetse mafuta ochepa pakudya kotsatira.

10. Tchizi Cottage

Tchizi tating'ono timakhala ndi ma calories ochepa koma ndimapuloteni ambiri.

Imadzaza ndi michere yathanzi, kuphatikiza mavitamini B, calcium, phosphorous ndi selenium.

Izi zimapangitsa kuti kanyumba kanyumba kakhale chakudya chocheperako thupi.

Kafukufuku wina adapeza kuti zomwe zimakhudza chidzalo chimafanana ndi mazira ().

Tchizi tating'ono timakhala ndi mapuloteni ambiri komanso mafuta ochepa. Zotsatira zake pakukhuta zitha kukhala zofananira ndi mazira.

11. Zamasamba

Zamasamba ndizochepa kwambiri ndipo ndizokwera kwambiri.

Amadzazidwanso ndi mitundu yonse yazakudya zopindulitsa komanso mankhwala obzala omwe amawapangitsa kukhala gawo lofunikira la chakudya chopatsa thanzi.

Kuphatikiza apo, ali ndi madzi komanso fiber, zonse zomwe zimakuthandizani kudzaza.

Kafukufuku akuwonetsa kuti masaladi, makamaka, amathandizira kuthana ndi njala, makamaka akamadyedwa asanadye.

Pakafukufuku wina, ophunzira omwe adadya saladi koyambirira kwa chakudya adadya 7% ya zopatsa mphamvu pakudya ().

Kafukufuku wina adawonetsa kuti kudya saladi koyambirira kwa chakudya kumawonjezera kugwiritsidwa ntchito kwa masamba ndi 23%, poyerekeza ndikudya ndi kosi yayikulu ().

Pofuna kuti saladi wanu asakhale ndi ma calories ambiri, pewani kuwonjezera zowonjezera zama calorie ndi mavalidwe.

Masamba ali ndi madzi ambiri komanso fiber, zomwe zimakupangitsani kukhala okwanira nthawi yayitali. Kudya masaladi otsika kwambiri kungakuthandizeni kuwonjezera zomwe mumagwiritsa ntchito masamba ndikuchepetsa kalori yanu.

12. Mbuluuli

Popcorn ndi njere yathunthu ndipo imakhala ndi michere yambiri kuposa zakudya zina zambiri zokhwasula-khwasula.

Imakhalanso ndi voliyumu yayikulu, chifukwa chake imatenga malo ambiri m'mimba mwanu, ngakhale muli ndi ma calories ochepa.

Kafukufuku apeza kuti popcorn amakudzazani kuposa zakudya zina zotchuka monga tchipisi tazitaputi ().

Popcorn yotulutsa mpweya ndiye yathanzi kwambiri. Zipangizo zokonzera malonda kapena ma microwave zimatha kukhala zopatsa mphamvu kwambiri ndipo zimakhala ndi zosakaniza zopanda thanzi.

Kuti mapopala anu asakhale ndi ma calories ambiri, pewani kuwonjezerapo mafuta ambiri.

Popcorn ndi njere yodzaza ndi ulusi, zonse zomwe zimakuthandizani kuti mukhale okhutira. Kafukufuku apeza kuti popcorn imadzaza kwambiri kuposa tchipisi cha mbatata.

Tengani Uthenga Wanyumba

Kudzaza zakudya kumakhala ndi mawonekedwe ena. Amakhala ndi voliyumu yambiri, mapuloteni kapena fiber komanso mphamvu zochepa zamagetsi.

Kuphatikiza zina mwazakudya zomwe mumadya kungakuthandizeni kuti muchepetse thupi pamapeto pake.

Kudya Chakudya: Maapulo Tsiku Lonse