Momwe Mungachepetsere Kunenepa: 3 Njira Zosavuta, Zotengera Sayansi

Zamkati

• 1. Dulani carbs woyenga bwino
• 2. Idyani mapuloteni, mafuta, ndi ndiwo zamasamba
• Mapuloteni
• Mapuloteni athanzi ndi awa:
• Carb wotsika ndi masamba obiriwira obiriwira
• Zomera zomwe zimaphatikizira carb yotsika kapena mapulani ochepa odyera:
• Mafuta athanzi
• 3. Sunthani thupi lanu
• Nanga bwanji zama calories ndi gawo lowongolera?
• Malangizo 9 owonda
• Zitsanzo zazakudya pochepetsa thupi
• Malingaliro a chakudya cham'mawa
• Malingaliro a nkhomaliro
• Malingaliro amadzulo
• Malingaliro akamwe zoziziritsa kukhosi
• Kodi mungatani kuti muchepetse thupi?
• Mfundo yofunika

Ngati dokotala akuvomereza, pali njira zochepetsera thupi bwinobwino. Kuchepetsa kuchepa kwa mapaundi 1 mpaka 2 pa sabata kumalimbikitsidwa kuti muzitha kuyendetsa bwino nthawi yayitali.

Izi zati, njira zambiri zodyera zimakusiyirani kumva njala kapena kusakhutitsidwa. Izi ndi zifukwa zazikulu zomwe zingakuvuteni kutsatira dongosolo labwino la kudya.

Komabe, si zakudya zonse zomwe zimakhala ndi zotsatirazi. Zakudya zochepa zama carb ndi chakudya chonse, zakudya zopatsa mafuta ochepa zimathandiza kuti muchepetse thupi ndipo zingakhale zosavuta kumamatira kuposa zakudya zina.

Nazi njira zina zochepetsera thupi zomwe zimadya zakudya zopatsa thanzi, ma carbs omwe angakhale ochepa, ndipo cholinga chake ndi:

• kuchepetsa njala
• zimayambitsa kuchepa thupi msanga
• kusintha thanzi lanu kagayidwe kachakudya nthawi yomweyo

1. Dulani carbs woyenga bwino

Njira imodzi yochepetsera thupi msanga ndikuchepetsa shuga ndi sitashi, kapena chakudya. Izi zitha kukhala ndi chakudya chochepa cha carb kapena pochepetsa ma carbu oyeretsedwa ndikuwasintha ndi mbewu zonse.

Mukamachita izi, njala yanu imatsika, ndipo mumatha kudya zopatsa mphamvu zochepa (1).

Ndi dongosolo lochepa lodyera carb, mugwiritsa ntchito mafuta osungidwa kuti mukhale ndi mphamvu m'malo mwa ma carbs.

Ngati mungasankhe kudya ma carbs ovuta ngati mbewu zonse pamodzi ndi kuchepa kwa kalori, mupindula ndi michere yayikulu ndikuwazidya pang'onopang'ono. Izi zimawapangitsa kukhala odzaza kwambiri kuti mukhale okhutira.

Kafukufuku wa 2020 adatsimikizira kuti chakudya chochepa kwambiri chama carbohydrate chinali chopindulitsa pochepetsa thupi mwa anthu okalamba (2).

Kafukufuku akuwonetsanso kuti chakudya chochepa cha carb chimatha kuchepetsa njala, zomwe zimatha kuyambitsa kudya ma calories ochepa osaganizira kapena kumva njala (3).

Dziwani kuti zotsatira zazitali zazakudya zochepa zama carb zikufufuzidwabe. Zingakhalenso zovuta kutsatira zakudya zochepa za carb, zomwe zingapangitse kuti yo-yo azidya zakudya zochepa komanso kuti asamakhale ndi thanzi labwino.

Pali zovuta zomwe zingachitike chifukwa cha zakudya zochepa zomwe zingakupangitseni njira ina. Zakudya zochepetsa ma kalori zitha kuchititsanso kuti muchepetse thupi ndikukhala kosavuta kusamalira kwakanthawi.

Ngati mungasankhe chakudya chomwe chimangoyang'ana njere zonse pa ma carbs oyeretsedwa, kafukufuku wa 2019 adalumikiza tirigu wambiri wokwanira ndi index body mass (BMI) ().

Kuti mudziwe njira yabwino kwambiri yochepera kunenepa, funsani dokotala wanu kuti akuthandizeni.

Kuchepetsa shuga ndi sitashi, kapena ma carbs, kuchokera pazakudya zanu kumatha kukuthandizani kuti muchepetse njala yanu, kutsitsa insulin, ndikuchepetsa thupi.

Koma zotsatira zakanthawi yayitali za chakudya chochepa kwambiri sizidziwikabe. Chakudya chochepa cha kalori chitha kukhala chokhazikika.

2. Idyani mapuloteni, mafuta, ndi ndiwo zamasamba

Chakudya chanu chilichonse chizikhala ndi:

• gwero la mapuloteni
• mafuta gwero
• masamba
• gawo laling'ono la chakudya chambiri, monga njere zonse

Kuti muwone momwe mungapangire chakudya chanu, onani:

• chakudya chotsika kwambiri cha carb
• chakudya cham'munsi cha kalori
• mindandanda iyi ya maphikidwe ochepera a carb a 101 komanso zakudya zamafuta ochepa

Mapuloteni

Kudya kuchuluka kwa mapuloteni ndikofunikira kuti mukhale ndi thanzi labwino komanso minofu mukamachepetsa ().

Umboni ukusonyeza kuti kudya mapuloteni okwanira kumathandizira kusintha ziwopsezo zamagetsi, kulakalaka, komanso kulemera kwa thupi, (,,).

Nazi njira zodziwira kuchuluka kwa zomwe muyenera kudya osadya kwambiri. Zambiri zimatsimikizira zosowa zanu, koma kawirikawiri, munthu wamba amafunikira ():

• 56-91 magalamu patsiku kwa amuna ambiri
• 46-75 magalamu patsiku kwa akazi ambiri

Zakudya zomwe zili ndi mapuloteni okwanira zitha kuthandizanso:

• kuchepetsa kulakalaka ndi malingaliro okakamira pa chakudya ndi 60%
• kuchepetsa chidwi chodyera usiku ndi theka
• kukupangitsani kumva kuti mwakhuta

Pakafukufuku wina, anthu omwe amadya kwambiri mapuloteni amadya ma calories ochepa 441 patsiku (,).

Mapuloteni athanzi ndi awa:

• nyama: ng'ombe, nkhuku, nkhumba, ndi mwanawankhosa
• nsomba ndi nsomba: nsomba, mumapezeka mumapezeka nsomba, ndi nkhanu
• mazira: mazira athunthu ndi yolk
• mapuloteni obzala mbewu: nyemba, nyemba, quinoa, tempeh, ndi tofu

Carb wotsika ndi masamba obiriwira obiriwira

Musaope kutsegula mbale yanu ndi masamba obiriwira obiriwira. Zadzaza ndi michere, ndipo mutha kudya zazikulu kwambiri popanda kuwonjezera kwambiri ma calories ndi ma carbs.

Zomera zomwe zimaphatikizira carb yotsika kapena mapulani ochepa odyera:

• burokoli
• kolifulawa
• sipinachi
• tomato
• kale
• Zipatso za Brussels
• kabichi
• Swiss chard
• letisi
• mkhaka

Mafuta athanzi

Musaope kudya mafuta.

Thupi lanu limafunikirabe mafuta athanzi mosasamala kanthu komwe mungadye. Mafuta a azitona ndi mafuta a avocado ndizosankha zabwino kuphatikizira dongosolo lanu lodyera.

Mafuta ena monga batala ndi mafuta a coconut ayenera kugwiritsidwa ntchito pang'ono chifukwa chokhala ndi mafuta okwanira kwambiri ().

Sonkhanitsani chakudya chilichonse kuchokera mu puloteni, mafuta opatsa thanzi, carb yovuta, ndi masamba.

Masamba obiriwira ndi njira yabwino kwambiri yopezera chakudya chokhala ndi ma calories ochepa komanso zakudya zambiri.

3. Sunthani thupi lanu

Kuchita masewera olimbitsa thupi, ngakhale kuti sikofunika kuti muchepetse thupi, kungakuthandizeni kuti muchepetse thupi msanga. Kukweza zolemera kuli ndi maubwino ambiri.

Mukakweza zolemera, mudzawotcha ma calories ambiri ndikupewa kuchepa kwama metabolism kuti muchepetse, zomwe zimafala pochepetsa thupi (13,,).

Yesani kupita kumalo ochitira masewera olimbitsa thupi katatu kapena kanayi pa sabata kuti mukweze zolemera. Ngati mwatsopano ku malo ochitira masewera olimbitsa thupi, funsani malangizo kwa wophunzitsa. Onetsetsani kuti dokotala akudziwanso za njira zatsopano zolimbitsa thupi.

Ngati kunyamula zolemera sizotheka kwa inu, kuchita zolimbitsa thupi monga kuyenda, kuthamanga, kuthamanga, kupalasa njinga, kapena kusambira ndizothandiza kwambiri kuti muchepetse thupi komanso kukhala ndi thanzi labwino.

Onse cardio ndi weightlifting atha kuthandiza pakuchepetsa.

Kukaniza kuphunzira, monga kunyamula mafuta, ndi njira yabwino yochepetsera thupi. Ngati sizingatheke, kulimbitsa thupi kwa Cardio kumathandizanso.

Sankhani zomwe zili zokhazikika kwa inu.

Nanga bwanji zama calories ndi gawo lowongolera?

Ngati mungasankhe kudya chakudya chochepa cha carb, sikofunikira kuwerengera zopatsa mphamvu bola muzidya mafuta ochepa kwambiri ndikumamatira ku protein, mafuta, ndi masamba ochepa a carb.

Ngati mukukumana kuti simukuchepetsa thupi, mungafune kuti muzitsata ma calories kuti muwone ngati izi zikuwonjezera.

Ngati mukumamatira ku zoperewera za kalori kuti muchepetse kunenepa, mutha kugwiritsa ntchito chowerengera chaulere pa intaneti ngati ichi.

Lowetsani zogonana, kulemera, kutalika, ndi magwiridwe antchito. Chojambulira chikukuuzani kuchuluka kwa zopatsa mphamvu kudya patsiku kuti muchepetse kunenepa, kuonda, kapena kuonda msanga.

Muthanso kukopera ma calorie aulere, osavuta kugwiritsa ntchito kuchokera kumawebusayiti ndi malo ogulitsira mapulogalamu. Nawu mndandanda wazowerengera ma kalori a 5 oyesera.

Dziwani kuti kudya ma calorie ochepa kungakhale kowopsa komanso kosathandiza kuchepa thupi. Yesetsani kuchepetsa zopatsa mphamvu zanu ndi ndalama zokhazikika komanso zopatsa thanzi kutengera malingaliro a dokotala wanu.

Kuwerengetsa zopatsa mphamvu sikofunikira kwenikweni kuti muchepetse kunenepa kwambiri. Koma ngati simukuchepetsa thupi kapena kuchepetsedwa pakudya kalori, kuwerengera kwa kalori kungathandize.

Malangizo 9 owonda

Nawa maupangiri ena 9 kuti muchepetse thupi msanga:

1. Idyani chakudya cham'mawa chokhala ndi mapuloteni ambiri. Kudya chakudya cham'mawa chokhala ndi mapuloteni ambiri kungathandize kuchepetsa kulakalaka ndi kudya kalori tsiku lonse (,).
2. Pewani zakumwa zotsekemera ndi msuzi wa zipatso. Zakudya zopatsa mphamvu kuchokera ku shuga sizothandiza mthupi lanu ndipo zimatha kulepheretsa kuchepa kwa thupi (, 19).
3. Imwani madzi musanadye. Kafukufuku wina adawonetsa kuti kumwa madzi musanadye kumachepetsa kudya kwa kalori ndipo kumatha kukhala kothandiza pakuwongolera kunenepa ().
4. Sankhani zakudya zokonda kuchepa thupi. Zakudya zina ndizabwino kuonda kuposa zina. Nawu mndandanda wazakudya zabwino zolemetsa thupi.
5. Idyani CHIKWANGWANI sungunuka. Kafukufuku akuwonetsa kuti ulusi wosungunuka ungalimbikitse kuchepa thupi. Zowonjezera zamagetsi monga glucomannan zitha kuthandizanso (,, 23).
6. Imwani khofi kapena tiyi. Kugwiritsa ntchito caffeine kumatha kukulitsa kagayidwe kanu (, 25).
7. Zakudya zanu ziziyikidwa pazakudya zonse. Amakhala athanzi, odzaza kwambiri, ndipo samakonda kuyambitsa kudya mopitirira muyeso kuposa zakudya zopangidwa kale.
8. Idyani pang'onopang'ono. Kudya msanga kumatha kubweretsa kunenepa pakapita nthawi, pomwe kudya pang'onopang'ono kumakupangitsani kumva kukhala okwanira komanso kumawonjezera mahomoni ochepetsa ().
9. Gonani bwino. Kugona ndikofunikira pazifukwa zambiri, ndipo kugona mokwanira ndichimodzi mwazinthu zazikulu zomwe zimayambitsa kulemera (27, 28, 29).

Kuti mumve malangizo othandizira kuchepetsa thupi, werengani maupangiri achilengedwe ochepetsa kunenepa pano.

Kudya zakudya zonse, mapuloteni apamwamba, michere yosungunuka, komanso shuga wochepa kumatha kukuthandizani kuti muchepetse kunenepa kwambiri. Musaiwale kugona tulo tabwino, nanunso.

Zitsanzo zazakudya pochepetsa thupi

Zakudya zamtunduwu ndizotsika kwambiri, zomwe zimachepetsa ma carbs mpaka ma 20-50 carbs patsiku. Chakudya chilichonse chimayenera kukhala ndi zomanga thupi, zamafuta athanzi, ndi nyama zamasamba.

Ngati mungakonde kuonda mukamadya ma carbs ovuta, onjezerani mbewu zina zathanzi monga:

• Kinoya
• phala lonse
• tirigu wosapuntha
• nthambi
• rye
• balere

Malingaliro a chakudya cham'mawa

• atanyamula dzira ndi sliced ​​avocado ndi mbali ya zipatso
• sipinachi, bowa, ndi feta zopanda pake
• green smoothie wokhala ndi sipinachi, peyala, ndi mkaka wa nati komanso mbali ya kanyumba tchizi
• yogurt wopanda Greek wopanda zipatso ndi zipatso ndi maamondi

Malingaliro a nkhomaliro

• kusuta nsomba ndi peyala ndi mbali ya katsitsumzukwa
• Kukulunga letesi ndi nkhuku zouma, nyemba zakuda, tsabola wofiira, ndi salsa
• Kale ndi sipinachi saladi ndi tofu wouma, nandolo, ndi guacamole
• Kukutira BLT ndimitengo ya udzu winawake ndi batala wa chiponde

Malingaliro amadzulo

• enchilada saladi ndi nkhuku, tsabola, mango, peyala, ndi zonunkhira
• Nthaka yophika ndi bowa, anyezi, tsabola, ndi tchizi
• antipasto saladi ndi nyemba zoyera, katsitsumzukwa, nkhaka, mafuta a azitona, ndi Parmesan
• kolifulawa wokazinga ndi tempeh, ziphuphu za Brussels, ndi mtedza wa paini
• nsomba zophikidwa ndi ginger, mafuta a sesame, ndi zukini wokazinga

Malingaliro akamwe zoziziritsa kukhosi

• kolifulawa hummus ndi veggies
• njira yokhazikika yokometsera yosakaniza ndi mtedza ndi zipatso zouma
• tchipisi kale
• kanyumba tchizi ndi sinamoni ndi fulakesi
• nsawawa zokazinga zokometsera
• nthanga za dzungu wokazinga
• matumba a tuna
• edamame yotentha
• strawberries ndi brie

Kodi mungatani kuti muchepetse thupi?

Mutha kutaya makilogalamu 5 mpaka 2-4 (makilogalamu 2.3-4.5) - nthawi zina zochulukirapo - sabata yoyamba ya chakudya ndikuchepetsa pambuyo pake. Sabata yoyamba nthawi zambiri imachepetsa mafuta amthupi komanso madzi.

Ngati mwatsopano pakudya, kuchepa thupi kumatha kuchitika mwachangu. Kulemera kwambiri komwe muyenera kutaya, kumachepetsa mwachangu.

Pokhapokha ngati dokotala wanu akunena mwina, kutaya mapaundi 1-2 pa sabata nthawi zambiri kumakhala kotetezeka. Ngati mukuyesera kuti muchepetse kunenepa kuposa pamenepo, lankhulani ndi dokotala wanu za kuchuluka kwabwino kwakuchepetsa ma kalori.

Kupatula pakuchepetsa thupi, zakudya zochepa zama carb zitha kukonza thanzi lanu m'njira zingapo, ngakhale zovuta zake sizikudziwikabe:

• shuga m'magazi amachepetsa kwambiri pazakudya zochepa za carb (30)
• triglycerides amakonda kutsika (31)
• LDL (yoyipa) cholesterol imatsika ()
• kuthamanga kwa magazi kumakula bwino ()

Mitundu ina yazakudya zomwe zimachepetsa ma calories komanso kuwonjezera zakudya zonse zimaphatikizidwanso ndi zolembera zamagetsi komanso kukalamba pang'onopang'ono (34,,). Potsirizira pake, mutha kupeza chakudya choyenera chomwe chimaphatikizapo chakudya chambiri chimakhala chokhazikika.

Kulemera kwakukulu kumatha kutayika pa carb yotsika kapena chakudya chochepa cha kalori, koma kuthamanga kumadalira munthuyo.

Kuchepetsa thupi kumatha kusintha zina mwaumoyo, monga shuga wamagazi ndi kuchuluka kwama cholesterol.

Mfundo yofunika

Pochepetsa ma carbs kapena kusintha ma carbs oyengedwa ndi ma carbs ovuta, mwina mudzakhala ndi njala yocheperako komanso njala. Izi zimachotsa zifukwa zazikulu nthawi zambiri zimakhala zovuta kuti musunge dongosolo lochepetsa thupi.

Ndi carb yotsika kapena chakudya chochepa cha kalori, mutha kudya chakudya chopatsa thanzi mpaka mutakhuta ndikutaya mafuta ochulukirapo.

Kutsika koyamba kwa kulemera kwamadzi kumatha kubweretsa kutsika kwa sikelo m'masiku ochepa. Kutaya mafuta kumatenga nthawi yayitali.

Werengani nkhaniyi m'Chisipanishi.