Zolakwa Zazakudya Zakusukulu Yakale Zomwe Muyenera Kusiya Kupanga Kamodzi

Zamkati

• Zakudya Zoipa Chizindikiro 1: Idyani pang'ono ndi kuwotcha ma calories ambiri ngati mukufuna kuchepetsa thupi.
• Zakudya Zoipa Chizindikiro 2: Mafuta amanenepa.
• Zakudya Zoipa Tip 3: Osadya mazira chifukwa amakulitsa mafuta m'thupi.
• Zakudya Zoipa Zaluso 4: Musadye nthawi zonse 8 koloko masana
• Zakudya Zoipa Tip 5: Kudya kadzutsa kumayambitsa kagayidwe kanu.
• Onaninso za

Mafuta ochepa kapena mafuta ochepa? Paleo kapena vegan? Kudya katatu patsiku kapena kasanu kakang'ono? Oweruza milandu ali ndi mphamvu pamagwiritsidwe ambiri azakudya, ndipo monga wolemba zakudya komanso wolemba mabulogu wathanzi, ndimawamva onse. Koma mwamwayi, tafika patali kwambiri zaka 20 zapitazi ndipo tili ndi mayankho omveka bwino okhudza zikhulupiriro zazakudya zomwe sizimathandizidwa bwino koma zomwe anthu ambiri amakhulupirira. (Werengani: Chifukwa chakuti mnzako kuntchito amasangalala ndi zakudya zatsopano zochotseratu sizikutanthauza kuti ndi zathanzi kapena zabwino kwa inu.) Awa ndi ena mwa malangizo a zakudya ndi nthano zomwe ndimadwala kwambiri kumva.

Zakudya Zoipa Chizindikiro 1: Idyani pang'ono ndi kuwotcha ma calories ambiri ngati mukufuna kuchepetsa thupi.

Kuonda sikophweka ngati vuto la masamu achitatu. Kulemera kwanu kumatsimikiziridwa ndi zinthu zosiyanasiyana kupatula ma calories omwe mumadya. Zinthu monga zaka, jenda, fuko, kuchuluka kwa zochitika, ndi majini zonse zimakhudza kagayidwe kanu kachilengedwe. Ndikutanthauza, tonse tili ndi bwenzi lomwe limatha kudya ma browns a McDonald sabata yonse osapeza mapaundi, sichoncho? Zingatheke bwanji ngati ikanakhala masewera abwino kwambiri?

Kupatula kunyalanyaza kusiyana kwa kagayidwe kachakudya, kuchepetsako kuchepa kwa thupi pakuchepetsa kalori nthawi zambiri kumavulaza koposa zabwino. Mu otchuka Wotayika Kwambiri kafukufuku, mwachitsanzo, ofufuza adapeza kuti kulepheretsa makilogalamu ochepa kuti achepetse kunenepa kumachedwetsa kagayidwe kake ka munthu kotero kuti muyenera kupititsa patsogolo zopatsa mphamvu kwambiri kuti muchepetse kunenepa. Mwanjira ina, ngakhale mutapikisana nawo Wotayika Kwambiri kapena winawake amene akuyang'ana kuti agwe, nenani mapaundi 30, ngati mwayamba kuchepa thupi poyamba kudya makilogalamu 1,500, ndiye kuti mumayenera kudya ma caloriki 1,000 kuti muchepetse kuchepa kwakanthawi kwakanthawi chifukwa chakuya kwanu.

Pamene inu kutafuna kuti zofooketsa nugget wamng'ono wa choonadi, ndiroleni ine ndikuthandizeni pofotokoza kuti pankhani zopatsa mphamvu, ndi za kusintha maganizo anu kuti asamangoganizira kuchuluka ndi m'malo, kuganizira za khalidwe. Mwachitsanzo, kafukufuku wina anapeza kuti ngakhale kuti ma calories okwana omwe amadyedwa anali ofanana, anthu omwe amadya zakudya zambiri zowonongeka, zoyengedwa bwino (ganizirani tchipisi ta mbatata ndi maswiti) amalemera kwambiri kuposa omwe amadya zakudya zochepa zokonzedwa bwino zomwe zimakhala ndi mbewu zonse, zipatso. , ndi ndiwo zamasamba. Chifukwa chake m'malo mowerengera zopatsa mphamvu mosasamala kanthu komwe zimachokera, yang'anani kupeza zakudya zomwe zili ndi michere yambiri, zomanga thupi, komanso mafuta athanzi kuti mupeze zakudya zambiri. Izi ndi zomwe ndimakonda kuzitcha kuti kuphatikizika kwa njala komwe kumathandiza kukhutiritsa zilakolako ndikuletsa kuchuluka kwa shuga m'magazi komwe kungapangitse kuti mafuta asungidwe. Onani, mupeza zakudya zambiri m'malo mwa zopatsa mphamvu zopanda kanthu, ndipo mupeza zopindulitsa zochepetsera thupi. Khulupirirani ine, mudzakhala okhutitsidwa kwambiri ndi ma calories 500 a mawere a nkhuku, broccoli, ndi quinoa kuposa momwe mungakhalire pa kagawo kakang'ono ka keke.

Zakudya Zoipa Chizindikiro 2: Mafuta amanenepa.

Kuyambira zaka za m'ma 1970 zisanafike, azachipatala adakopeka ndi lingaliro losavuta lakuti kudya mafuta kumakupangitsani kunenepa. Poyankha, panali kukakamizidwa kwakukulu kwa zakudya zopanda mafuta pamsika. Tsoka ilo, pamene opanga zakudya amachotsa mafuta, nthawi zambiri amaika shuga wopangidwa ndi mchere. Kaya ndinu okonda zakudya za Keto kapena ayi, lero tonse tikhoza kuvomereza kuti mafuta salinso satana du jour. Mafuta oyenera ndiofunikira pothandiza thupi lanu kuyamwa michere ndi mavitamini, kulimbikitsa thanzi lamtima, ndikuthandizira kukhuta komanso kuwongolera kunenepa. (Werengani zambiri za zakudya zomwe zili ndi mafuta abwino omwe zakudya zonse zimafunikira.) Komabe, si mafuta onse omwe amapangidwa mofanana, ndipo ndizowona kuti mudzafuna kuchepetsa kudya kwanu kwamafuta odzaza ndi mafuta, chifukwa zonsezi zingathandize kuti mtima wanu ukhale wovuta. matenda, kunenepa kwambiri, ndi matenda ena ambiri.

Zowonadi, nthawi yomwe ndimaphunzira zakudya zopatsa thanzi, aphunzitsi amangokakamira mkaka wopanda yogurt ndi yogurt, koma kafukufuku wamasiku ano akatswiri azakudya amayimba nyimbo ina.Kafukufuku wina wamkulu adapeza kuti amayi omwe amadya mkaka wamafuta ambiri kwenikweni adatsitsa chiopsezo chawo cha kunenepa kwambiri. Ndipo kafukufuku wina adapeza kuti azimayi omwe amadya mkaka wochuluka kwambiri amakhala ndi chiopsezo chotsika 46 peresenti chokhala ndi matenda a shuga amtundu wa 2. Chifukwa chake musamve chisoni pakuwonjezera chidutswa cha cheddar kwa burger wanu.

M'malo motukwana mafuta onse, yesetsani kupeza mafuta ambiri kuti mukhale ndi mitundu yosiyanasiyana yamafuta acid m'zakudya zanu, ndipo yang'anani kwambiri kusankha mafuta abwino kwambiri a polyunsaturated mafuta pamtima ndi monounsaturated mafuta nthawi zambiri. Ena mwa mafuta omwe ndimawakonda kwambiri ndi monga pistachio, salimoni, fulakesi, mbewu za mpendadzuwa, peyala, ndi maolivi osapezekanso.

Zakudya Zoipa Tip 3: Osadya mazira chifukwa amakulitsa mafuta m'thupi.

Kwa zaka zambiri, mazira anali ndi mbiri yoyipa potengera mafuta omwe ali ndi mafuta m'thupi komanso lingaliro loti zakudya zimadya kwambiri zakudya Cholesterol iyenera kukhala maziko a cholesterol yokwera m'magazi. Zomwe tikudziwa tsopano ndikuti mafuta a trans amakhudza kwambiri kukweza cholesterol yoyipa kuposa dzira lanu lam'mawa. M'malo mwake, zotsatira za kafukufuku wamkulu wamagulu awiri zidapeza kuti kudya dzira tsiku (ndipo tikulankhula za dzira lonse, osati azungu okha) anali ayi zokhudzana ndi chiopsezo chowonjezeka cha matenda a mtima mwa anthu athanzi. Mazira ndi otsika mtengo, okhala ndi michere yambiri, magwero abwino a mapuloteni odzaza ndi mavitamini B, vitamini D, ndi ma antioxidants osiyanasiyana. Chifukwa chake pitilizani, sangalalani ndi yolks yanu-pizza yazamasamba yam'mawa ikuwoneka ngati malo abwino kuyamba.

Zakudya Zoipa Zaluso 4: Musadye nthawi zonse 8 koloko masana

Eya, inde. Uyu sangachoke basi. Bomba loona: Thupi lanu silikudziwa kuti ndi nthawi yanji. Zoona zake n’zakuti zilibe kanthu liti mumadya zopatsa mphamvu zanu. M'malo mwake, ndizo chani mumasankha kudya zomwe zimakhudza thanzi lanu. Chifukwa chomwe nthanoyi ilili, komabe, mwina ndi chifukwa cha mtundu wa chakudya chomwe mumakonda kufikira usiku. Anthu ambiri sakhala kutsogolo kwa TV akudya maamondi aiwisi ndi mazira owiritsa mwamphamvu nthawi ya 10 koloko masana. Ayi, mumakhala mukungoyang'ana ndikuzaza nkhope yanu ndi thumba lokulitsa labanja la tchizi.

Mwinanso mutha kupeza kuti mumalakalaka chakudya kunja kukada chifukwa mumatha kuchepa masana. Ngati muli ndi tsiku lotanganidwa ku ofesi ndipo simupeza mwayi woti muchepetse mpaka 5 koloko masana, mwayi ndiwe kuti maganizo anu adzagwira thupi lanu ndipo chilombo chanjala chimabwera mochedwa kuposa momwe mumayembekezera.

M'malo mopanga malire ndi malamulo opusa, ingotsimikiza kukhala pansi (chabwino) pachakudya cham'mawa chokwanira, nkhomaliro, ndi chakudya chamadzulo (komanso zakudya zazing'ono zomwe thupi lanu limafuna) masana. Ngati mukumvabe kuti muli ndi njala mukatha kudya, sankhani chotupitsa chokwanira musanagone ndi fiber, protein, kapena mafuta athanzi. Ndimakonda ma popcorn opangidwa ndi mpweya kusakaniza ndi mtedza ndi zina zowonjezera zopatsa thanzi, kapena mutha kuyesa zonona zabwino za mbatata, kapena makapu a protein oatmeal kuti mukwaniritse chikhumbo chanu chazovuta.

Zakudya Zoipa Tip 5: Kudya kadzutsa kumayambitsa kagayidwe kanu.

Amayi anu amakudzudzulani m'mawa uliwonse mukamatuluka pakhomo-kadzutsa ndiye chakudya chofunikira kwambiri patsikulo! Omwe amakonda kudya kadzutsa amati ndikofunikira kuti muyambe kagayidwe kake musanapite patsogolo. Koma kafukufuku watsopano watsutsa lingaliro lakale lomwe. Zikuwoneka kuti kudya kapena kusadya chakudya cham'mawa sikumakhudza kupumula kagayidwe.

Kodi ndikukuuzani kuti mudumphe chakudya chanu cham'mawa? Heck ayi! Koma kudya chakudya cham'mawa sikofunikira kwenikweni kuposa kudya masana kapena madzulo. Kukhala pansi pazakudya zokhutiritsa, zolingalira bwino, komanso zopatsa thanzi kumathandizira kuti thupi lanu likhale ndi mafuta, chomwe ndi chifukwa chabwino chodyera ambiri. Kafukufuku wina wasonyezanso kuti kudya chakudya cham'mawa kungathandizenso kulimbikitsa kulemera kwa thupi-osati kwenikweni chifukwa kumapangitsa kuti kagayidwe kake kagayidwe, koma chifukwa kumangokuthandizani kuti musamachite mopitirira muyeso pambuyo pake.

Kusankha kadzutsa koyenera ndikofunikanso. Momwemo, mukuyang'ana kusakaniza kwa mapuloteni, chakudya chamafuta, ndi mafuta kuti mupereke mphamvu ndikukukhalitsani mpaka chakudya chanu chotsatira. (Chakudya cham'mawa musanachite masewera olimbitsa thupi kapena mutatha kuchita masewera olimbitsa thupi amafunika chisamaliro chapadera, komabe, nazi zomwe mungadye ngati mukufuna kutuluka thukuta m'mawa) Mukufuna kudzoza? Yesani chotupitsa cha avocado cha nyemba zoyera kuti mukhale ndi chakudya cham'mawa chopatsa thanzi chomwe chimapangitsa kusintha kwapamwamba.

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