Chinthu Chothandiza Chocheperako Chimene Mungawonjezere ku Zolemba Za Zakudya

Zamkati

• Palibe chizindikiro chofanana-chimodzi-zonse
• Zimalimbikitsa ubale wopanda thanzi ndi chakudya komanso masewera olimbitsa thupi
• Kodi zakudya zopatsa thanzi kwambiri zimalowa kuti?
• Onaninso za

Inde, ndizowona kuti ngati cholinga chanu ndikuchepetsa thupi, ma calories sayenera kupitirira zopitilira muyeso, kutanthauza kuti thupi lanu liyenera kuwotcha zopatsa mphamvu kuposa zomwe mumadya tsiku limodzi kuti muwone kupita patsogolo pamlingo. Izi sizikutanthauza, komabe, kuti muyenera kuwerengera kalori iliyonse yomwe mumamwa kapena kuyang'anitsitsa chikhomo cha calorie pamtunda. (P.S. Izo siziri kwenikweni zonse zolondola mulimonse.) Osanenapo, kuphunzitsa mphamvu ndi Taphunzira minofu misa kukuthandizani kutentha zopatsa mphamvu pamene inu simukuchita kanthu konse. (Onani: Zifukwa 9 Mkazi Wonse Amayenera Kukweza Zolemera)

Komabe, Royal Society for Pubic Health yaku UK ikuwonetsa kuti "zofanana ndi zochitika" ziwonjezedwe pazolemba zazakudya, Nthawi malipoti. Mwanjira ina, muyenera kudziwa zomwe zingatengere kuti muwotche chakudya chomwe mwatsala pang'ono kudya. Lofalitsidwa mu BMJ ndi, Shirley Cramer, wamkulu wa RSPH, akuti anthu aku UK "akufunikira kwambiri njira zatsopano zosinthira machitidwe awo." Poganizira kuti magawo awiri mwa atatu a Brits ndi onenepa kwambiri kapena onenepa, tonse titha kuvomereza gawoli.

M'mawu ake, a Cramer akupitiliza kunena kuti "cholinga ndikulimbikitsa anthu kuti azikumbukira kwambiri mphamvu zomwe amawononga komanso momwe mafutawa amagwirizanirana ndi zochitika m'moyo wawo watsiku ndi tsiku, kuwalimbikitsa kuti azikhala olimbikira." Koma ngakhale kulingalira ndi ntchito ndizofunikira, "sitiyenera kungoyang'ana pakufunika kuwotcha mafuta," akutero Carissa Bealart, R.D., komanso m'modzi mwa eni a Evolution Fitness Orlando.

M'malo mwake, pali mbendera ndi zofooka zingapo pamapulani awa:

Palibe chizindikiro chofanana-chimodzi-zonse

Choyamba, sikuti aliyense amawotcha ma calories ofanana, ngakhale akuchita zofanana. Zonse zimatengera kulemera kwanu, kuchuluka kwa minofu yowonda kwambiri yomwe muli nayo, momwe kagayidwe kanu kagayidwe kake kamakhalira, zaka zomwe muli nazo, pakati pa zinthu zina. Bealert akuwonetsanso kuti kulimbitsa thupi sikunatchulidwe pamalemba omwe akufuna, omwe ndi ofunikira. Kuthamanga kwamphindi makumi atatu kumatentha ma calories ambiri kuposa kuthamanga pang'ono. Palibe njira yomwe mungakwaniritsire zonsezi pa chitini chaching'ono cha soda.

Zimalimbikitsa ubale wopanda thanzi ndi chakudya komanso masewera olimbitsa thupi

Chakudya ndi mafuta. Kaya ndi zenizeni, kukupatsani mphamvu zolimbitsa thupi ku HIIT, kapena kukusungani kukhala okhutira komanso kukudziwitsani kuti muzitha kudutsa tsikulo, chakudya ndi gawo lofunikira pamoyo wathanzi-osanenapo, chimakoma! Chakudya chimayenera kusangalatsidwa, ndipo kulimbikitsa ogula kuti azitsata chakudya chawo pochita izi motere ndikupempha zovuta. Imatembenuza chakudya kukhala chinthu chosangalatsa kukhala chinthu chomwe muyenera "kuchichotsa" kapena kuchichotsa mwanjira ina. Ngakhale Bealert sakuganiza kuti izi zokhazokha zitha kusokoneza kudya (komanso kunena chilungamo, a Cramer amavomereza izi mu pepala), njira iyi yolemba "ithandizira kusokoneza anthu wamba, ndipo zitha kubweretsa kusokonezeka kwa iwo omwe akhoza kutengera mtundu wa khalidwe lotengeka maganizo. " (Werengani zambiri za Zomwe Zimamveka Kukhala ndi Exercise Bulimia.)

Kodi zakudya zopatsa thanzi kwambiri zimalowa kuti?

Kumbukirani: Lingaliro ili limangoganiziranso zopatsa mphamvu - kuchuluka kwa ma calorie amatengera kuwotcha muffin, mwachitsanzo. Koma sikuti ma calories onse amapangidwa ofanana. Avocado wokoma ndi wokoma (kodi tingapeze ameni pa avocado wamphamvuyonse?!) Imakulipirani ma calories pafupifupi 250, koma mumapezanso magalamu opitilira 9 a fiber komanso mafuta amtundu wa monounsaturated. Chifukwa chake gwiritsani ntchito mapeyalawo powasuntha zidutswa ziwiri za mkate wathunthu, ndipo malinga ndi mfundo za Royal Society, muyenera kumathera nthawi yanu yopuma ya ola limodzi mutasiya zopatsa mphamvu. (Nah, msungwana. Landirani Maphikidwe 10 Opambana a Avocado Omwe Sali Guacamole.)

Kumapeto kwa tsikulo, zakudya zopatsa thanzi sizovuta kwenikweni. Ma calories zana a tchipisi motsutsana ndi ma calories 100 a zipatso zatsopano ndi zinthu ziwiri zosiyana kwambiri, atero Bealert. Atha kutenga nthawi yofanana kuti awotche, koma zipatso zimakupatsani ma antioxidants ndi fiber pomwe tchipisi tomwe timabwereketsa sizimapereka chilichonse chazakudya zabwino ndipo sizingakudalitseni kwanthawi yayitali. "Kusintha bwino kungakhale kuwonjezera chizindikiro ichi ku zakudya zomwe zimakwaniritsa zofunikira, monga ma calories owonjezera kuchokera ku shuga wowonjezera," akutero Bealert. "Zakudya sizingaperekedwe pamlingo wama calories okha."

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