Yambitsani Zakudya Zanu

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Pambuyo pochepetsa thupi, zimayesa kutenga tchuthi pakudya bwino. "Ma dieters ambiri amabwereranso kumakhalidwe awo akale atangotsika mapaundi," akutero a Naomi Fukagawa, MD, mneneri waku American Society for Nutrition. Koma pali njira zodzitetezera popanda kudziletsa. Monga momwe maphunziro angapo atsopano amasonyezera, popanga zosintha zazing'ono pazochitika zanu zanthawi zonse, mutha kupitilirabe zomwe mwapeza movutikira kwabwino.

Lekani pafupipafupi

"Kudumphadumpha nthawi zonse kumakupatsani chilimbikitso cha zizolowezi zanu zathanzi," akutero Meghan Butryn, Ph.D., pulofesa wothandizira wa psychology ku Drexel University. "Ikhozanso kukuthandizani kupeza zopindulitsa zazing'ono zisanakwere."

Pamene Butryn ndi gulu lake lofufuza adaphunzira zizolowezi za akulu omwe adataya mapaundi 30 kapena kupitilira apo ndikuzisunga kwa zaka zingapo, adazindikira kuti omwe akukwera sikelo imangovala mapaundi anayi pachaka. Komabe, ma dieters omwe sikelo yawo idatsika pafupipafupi adapezanso kuchuluka kwake.

Nanga mungayang'ane kangati kusamba kwanu? Kamodzi patsiku, ngati zingatheke. A Dieters omwe adachita izi anali ndi mwayi wopeza 82% kuti asatayike koposa miyezi 18 kuposa omwe amayang'anira kupita kwawo pafupipafupi, kafukufuku wina akuwonetsa.Butryn akuchenjeza kuti ngati chiwerengerocho chikukwera mopitilira 1 kapena 2 mapaundi (ndalama zomwe zitha kukhala chifukwa cha kulemera kwamadzi kapena chakudya chachikulu), ganizirani kuti mbendera yofiira ikuthandizani kuti musadye komanso kuti muzolimbitsa thupi.

Pump Up Mapuloteni

Kafukufuku wochokera ku American Journal of Clinical Nutrition anapeza kuti amayi omwe ali ndi mapuloteni apamwamba kwambiri muzakudya zawo (pafupifupi magalamu 110 tsiku lililonse, kapena 26 peresenti ya zopatsa mphamvu zawo) adasunga kulemera kwa mapaundi 14 kwa chaka choposa chaka. Omwe amapeza zomanga thupi zosakwana magalamu 72 patsiku, kapena ochepera 19 peresenti ya zomwe amadya kuchokera ku mapuloteni, adataya mapaundi 7 1/2 panthawi yomweyo.

"Mapuloteni ochulukirapo atha kutulutsa kutulutsa kwa mahomoni omwe amakuthandizani kuti mukhale okhuta," atero a Peter Clifton, Ph.D., wolemba buku lotsogolera komanso wolemba nawo za The Total Wellbeing Diet.

M'malo mongopeza mphamvu zowonjezera kuchokera ku carb- kapena mafuta, perekani mapuloteni pazakudya zambiri komanso zokhwasula-khwasula. Sakanizani nyemba za impso kapena nandolo pa saladi yanu, sinthani yogurt yolemera kwambiri ya Greekstyle kuchokera kuzosiyanasiyana, ndikusinthanitsa thumba lanu lamasana la pretzels kuti mupange tchizi ndi turkey.

Yesetsani Zisanu ...

... zipatso ndi veggie servings. Kuyika mbale yanu ndi zobiriwira (komanso malalanje, zofiira, ndi blues) sizimangothandiza kukutetezani ku matenda osiyanasiyana, komanso kumateteza mapaundi owonjezera kuti asabwererenso. Kafukufuku wochokera ku Centers for Disease Control and Prevention (CDC) adapeza kuti azimayi omwe amadya zipatso ndi ndiwo zamasamba ambiri (osachepera asanu patsiku, kuphatikiza mbatata) anali ndi mwayi wokwanira 60% wowonjezera kulemera kuposa omwe ndapeza zochepa. Akatswiri amati kukweza pazokolola, zomwe nthawi zambiri zimakhala ndi fiber komanso madzi ambiri, zikutanthauza kuti mulibe malo ochepa azakudya zina, zopatsa mphamvu kwambiri.

Phunzirani Kukonda Kuchita Masewera Olimbitsa Thupi

Pamene odya zipatso pafupipafupi ndi veggie kuchokera ku kafukufuku wa CDC adaphatikiza chizoloŵezi chawo cha zokolola ndi masewera olimbitsa thupi apakati kapena mwamphamvu - kuchita masewera olimbitsa thupi osachepera mphindi 30 pamasiku ambiri a sabata - anali ndi mwayi wochuluka kuwirikiza kawiri kuti achepetse kulemera kwake kuposa omwe ntchito zochepa. "Kuchita masewera olimbitsa thupi pafupipafupi kumatha kukuthandizani kuti mukhale ndi minofu yowonda, zomwe zikutanthauza kuti mudzawotcha mphamvu ngakhale mutapuma," atero a Scott Going, Ph.D., pulofesa wa sayansi yazakudya ku University of Arizona. Kuphatikiza apo, kuchita masewera olimbitsa thupi kumakupatsirani ndalama zowonjezerapo zoti muzisewera nazo, zomwe zimakupatsani mwayi wosangalala ndi keke ya kubadwa kapena thumba laling'ono la ma popcorn a kanema osanenepa.

Muzidya Kochepa Nthawi zambiri

Ndi kukula kwa magawo omwe akukulirakulira komanso zakudya zina zonyamula zopatsa mphamvu zopitilira 1,000, sizodabwitsa kuti zakudya zamalesitilanti zitha kusokoneza kupambana kwanu pakuchepetsa thupi. Mutha kuchepetsa kuwonongeka kwa zakudya mukamasankha bwino. "Koma kuphika nokha chakudya kungakhale njira yabwino kwambiri yowonetsetsa kuti mukudya zakudya zopanda mafuta komanso zopatsa mphamvu," akutero Judy Kruger, Ph.D., katswiri wa miliri ku CDC. Kudumphadumpha pagalimoto kungakhale kothandiza kwambiri: Poyerekeza ndi anthu omwe amadya chakudya chofulumira kawiri pa sabata, omwe adadumphadumpha adakulitsa zovuta zawo kuti asunge kulemera kwawo ndi 62 peresenti.

Chifukwa nzosatheka kuyembekezera kuti simudzakhalanso pansi pa lesitilanti, Kruger akulangiza kugawaniza cholowa ndi mnzanu, kupeza gawo la theka (ngati liripo), kapena kuyitanitsa chakudya chopatsa thanzi ngati chakudya chanu. Anthu omwe adagwiritsa ntchito njirazi anali ndi mwayi wopitilira 28 peresenti kukhalabe pakukula kwawo kwatsopano, kocheperako kuposa omwe sanatero.

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