Kodi Zakudya Zamadzimadzi Zimachedwetsa Maganizo Anu?

Zamkati

• Kodi Chakudya Chosadya Ndi Chiyani?
• Zimatenga Pang'ono Mphamvu Kupukusa Zakudya Zosapatsa Thanzi
• Chakudya Chopanda Thanzi Chingayambitse Kukaniza kwa Insulini
• Zakumwa Zotsekemera ndi Shuga Zitha Kukuchepetserani Maganizo Anu
• Sikuti ndi za ma Kalori okha
• Mfundo Yofunika Kwambiri

Kusintha kwamagetsi kwanu kumatanthauza momwe zinthu zonse zimachitikira mthupi lanu.

Kukhala ndi metabolism yofulumira kumatanthauza kuti thupi lanu limatentha ma calories ambiri.

Kumbali inayi, kukhala ndi metabolism yocheperako kumatanthauza kuti thupi lanu limatentha ma calories ochepa, zomwe zimapangitsa kuti zikhale zovuta kwambiri kuti muchepetse kapena muchepetse kunenepa.

Zakudya zina zitha kukulitsa kagayidwe kanyama. Koma kodi zakudya zopanda thanzi zimakhudza bwanji?

Nkhaniyi ikufufuza ngati zakudya zomwe zasinthidwa zimachedwetsa kuchepa kwama metabolism.

Kodi Chakudya Chosadya Ndi Chiyani?

Chakudya chopatsa thanzi chimatanthauza zakudya zopangidwa kwambiri zomwe nthawi zambiri zimakhala ndi ma calories ambiri, ma carbs oyengedwa komanso mafuta osapatsa thanzi. Amakhalanso ochepa podzaza zakudya monga mapuloteni ndi fiber.

Zitsanzo zina ndi batala la ku France, tchipisi ta mbatata, zakumwa zotsekemera komanso ma pizza ambiri.

Zakudya zopanda pake zimapezeka kwambiri, zotchipa komanso zosavuta. Komanso, nthawi zambiri imagulitsidwa kwambiri, makamaka kwa ana, ndipo imalimbikitsidwa ndikunamizira zaumoyo (,,).

Ngakhale ndizokoma, nthawi zambiri sizikhala zodzaza ndipo ndizosavuta kudya mopitirira muyeso.

Chosangalatsa ndichakuti, zakudya zopanda thanzi zingakhudzenso ubongo wanu mwamphamvu kwambiri, makamaka mukamadya nthawi zambiri komanso mopitirira muyeso ().

Itha kuyambitsa kutulutsa kwakukulu kwa dopamine, neurotransmitter yomwe imathandizira kuwongolera mphotho yaubongo wanu ndi malo azisangalalo.

Ubongo wanu ukadzaza ndi dopamine mumtundu wachilengedwe, zimatha kuyambitsa vuto la chakudya mwa anthu ena ().

Zakudya zopatsa thanzi ndi zotchipa, zopanda zakudya zambiri komanso zopatsa mphamvu zambiri. Zimakhudza likulu la mphotho muubongo wanu ndipo zimatha kuyambitsa zizolowezi mwa anthu ena.

Zimatenga Pang'ono Mphamvu Kupukusa Zakudya Zosapatsa Thanzi

Zimafunikira mphamvu kupukusa, kuyamwa ndikusintha chakudya chomwe mumadya.

Izi zimatchedwa kutentha kwa chakudya (TEF), ndipo nthawi zambiri zimawerengera 10% yazomwe mumagwiritsa ntchito mphamvu zamagetsi tsiku lililonse ().

Kupukusa mapuloteni mu chakudya kumafunikira mphamvu zambiri kuposa kupukusa ma carbs kapena mafuta (,).

M'malo mwake, kudya zakudya zomanga thupi kwambiri kumatha kupangitsa thupi lanu kuwotcha mpaka ma calories ena 100 patsiku (,,).

Kuphatikiza apo, momwe zakudya zimapangidwira zimakhudza TEF. Zidzakhala zapamwamba mukamadya zakudya zathunthu zopangidwa ndi zovuta zamagulu, poyerekeza ndi zakudya zoyengedwa, zopanda kanthu.

Kuti mufufuze izi, kafukufuku m'modzi mwa anthu athanzi a 17 adayerekezera zakudya ziwiri za sangweji zomwe zimasiyana pamachitidwe awo, koma osati kapangidwe kake ka macronutrient kapena zomwe zili ndi kalori ().

Kafukufukuyu anapeza kuti omwe amadya sangweji yambewu yonse ndi tchizi cha cheddar amawotcha mafuta opitilira kawiri kuposa omwe adadya sangweji yopangidwa ndi tirigu woyengedwa komanso tchizi wokonzedwa.

Ngakhale kafukufukuyu anali wocheperako, zotsatira zake zikuwonetsa kuti chakudya chomwe chakonzedwa chimafunikira mphamvu zochepa zopukusira ndi kupukusa zakudya kuposa zakudya zonse. Izi zimabweretsa ma calories ochepa omwe amawotchedwa tsiku lonse, zomwe zimapangitsa kuti kuchepa thupi ndi kukonza kukhale kovuta kwambiri.

Kupukusa chakudya kumafunikira mphamvu, yomwe imadziwika kuti mphamvu ya chakudya. Zakudya zopanda kanthu zimafuna mphamvu zochepa kuchokera mthupi lanu kuti zigayike chifukwa zimakhala ndi zosakaniza zambiri.

Chakudya Chopanda Thanzi Chingayambitse Kukaniza kwa Insulini

Kukana kwa insulini ndipamene maselo amthupi lanu amasiya kuyankha timadzi ta insulin.

Izi zitha kubweretsa kuchuluka kwa shuga m'magazi.

Kukana kwa insulini ndi komwe kumayambitsa matenda amadzimadzi, mtundu wa 2 shuga ndi matenda ena akulu (,,).

Kugwiritsa ntchito zakudya zopangidwa kale kumalumikizidwa ndi chiopsezo chowonjezeka cha kukana kwa insulin.

Kafukufuku wocheperako mwa amuna athanzi a 12 adanenanso zakusintha kwa mafupa kuti agwiritse ntchito shuga patadutsa masiku asanu okha pachakudya chambiri chamafuta [15].

Ofufuzawo adazindikira kuti kudya zakudya zopatsa mafuta kwambiri kumatha kuyambitsa kukana kwa insulin m'kupita kwanthawi.

Kuphatikiza apo, zotsatira za kafukufuku wazaka 15 zikuwonetsa kuti chiopsezo chanu chokhala ndi insulin chingathe kuwirikiza kawiri mukamapita kumalo odyera mwachangu koposa kawiri pa sabata, poyerekeza ndi pafupipafupi ().

Izi zikutanthauza kuti kudya zakudya zosapatsa thanzi nthawi zonse kumalimbikitsa kukana kwa insulin.

Kudya zakudya zambiri zopanda kanthu kumalumikizidwa ndi chiopsezo chowonjezeka cha insulin kukana, vuto lomwe limakhala ndi shuga wambiri wamagazi.

Zakumwa Zotsekemera ndi Shuga Zitha Kukuchepetserani Maganizo Anu

Mwa zakudya zonse zopanda thanzi kunja uko, zakumwa zotsekemera zitha kukhala zoyipitsitsa mthupi lanu.

Akamwa mopitirira muyeso, amathandizira pazovuta zamtundu uliwonse, kuphatikiza kunenepa kwambiri, matenda amtima, matenda amadzimadzi komanso matenda ashuga amtundu wa 2 (,,,).

Izi zimachitika makamaka chifukwa cha milingo yayikulu ya fructose, shuga wosavuta makamaka wopangidwa ndi chiwindi.

Mukamadya kwambiri fructose, chiwindi chimatha kudzaza ndikuwasandutsa ena kukhala mafuta.

Zakudya zotsekemera zotsekemera monga shuga wa patebulo (sucrose) ndi madzi a chimanga a high-fructose ali pafupifupi 50% fructose ndipo amapezeka mu zakumwa zotsekemera.

Akamadya kwambiri ngati shuga wowonjezera, fructose imatha kusintha kusintha kwa mphamvu, kusokoneza kuyankha kwa "hormone ya njala" mukatha kudya ndikulimbikitsa kusungira mafuta mozungulira mimba (,,).

Kuphatikiza apo, zitha kutsitsa kuchepa kwama metabolism.

Pakafukufuku wina, anthu onenepa kwambiri komanso onenepa kwambiri amamwa zakumwa zotsekemera ndi fructose ndipo amapereka 25% ya zolowa zawo zama calorie tsiku lililonse. Munthawi yamasabata 10, adakumana ndi kutsika kwakukulu pakugwiritsa ntchito mphamvu zamagetsi ().

Izi zikusonyeza kuti fructose mu zakumwa zotsekemera amachepetsa kuchuluka kwa ma calories omwe mumawotcha, osachepera mukamamwa mopitirira muyeso.

Kuphatikiza pa kuwonjezera chiopsezo chanu pamavuto amtundu uliwonse, zakumwa zomwe zili ndi shuga zingachepetsenso kagayidwe kanu. Izi zimachitika chifukwa cha milingo yayikulu ya fructose.

Sikuti ndi za ma Kalori okha

Kuchepetsa kalori yanu ndikofunika ngati mukufuna kuonda.

Komabe, ma calorie azakudya zanu sizomwe zili zofunika ().

Zakudya zomwe mumadya ndizofunikira.

Mwachitsanzo, kudya ma calorie 100 a batala yaku France kumatha kukhala ndi zotsatirapo zosiyana pathupi lanu kuposa ma 100 calories a quinoa.

Mitengo yambiri yamafuta aku France imakhala ndi mafuta osapatsa thanzi, ma carbs oyenga komanso mchere, pomwe quinoa ili ndi mapuloteni, fiber komanso mavitamini ambiri ().

Choyamba, mumawotcha mafuta ochulukirapo kuposa zakudya zopanda thanzi. Komanso, mumawotcha mafuta ambiri mukamadya zakudya zamapuloteni ambiri, poyerekeza ndi zakudya zomwe zili ndi mafuta osapatsa thanzi komanso ma carbs oyengedwa.

Kuphatikiza apo, zakudya zamapuloteni kwambiri zimachepetsa chilakolako chanu, zimachepetsa zilakolako zanu komanso zimakhudza mahomoni omwe amakulimbikitsani ().

Chifukwa chake, zopatsa mphamvu kuchokera kuzakudya zonse monga quinoa nthawi zambiri zimakhala zokhathamira kuposa zopatsa mphamvu kuchokera kuzakudya zosapatsa thanzi monga batala la ku France.

Musanayambe kuletsa kuchuluka kwa kalori yanu kuti muchepetse kunenepa, lingalirani zosankha zakudya zabwino ndikusankha zakudya zopatsa thanzi, zapamwamba kwambiri.

Kalori si kalori. Ndikofunika kuganizira za mtundu wa ma calories omwe mukudya, chifukwa ma calories ena amachepetsa kuchuluka kwa ma calories omwe mumawotcha ndikusokoneza njala yanu komanso kuchuluka kwama mahomoni.

Mfundo Yofunika Kwambiri

Kudya zakudya zopanda pake zambiri kumakhala ndi zovuta zamagetsi.

M'malo mwake, zitha kukulitsa chiopsezo chotsutsana ndi insulin ndikuchepetsa kuchuluka kwama calories omwe mumawotcha tsiku lililonse.

Ngati mukufuna kupititsa patsogolo kagayidwe kanu, njira zingapo zingakuthandizeni kuchita izi.

Poyamba, yesani kuphatikiza zakudya zamapuloteni ambiri pazakudya zanu, kuphatikiza kulimbitsa mphamvu m'gulu lanu ndikupeza tulo tambiri tabwino (,,).

Koma koposa zonse, sankhani zakudya zokhazokha zokhazokha ngati zingatheke.