Kodi mtedza ndi wabwino kuti muchepetse kunenepa?

Zamkati

• Momwe mtedza umakhudzira kuchepa thupi
• Khalani okhuta
• Odzaza ndi mafuta athanzi
• Kutsika kochepa kwa kalori
• Zomwe muyenera kusankha
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mtedza ndi imodzi mwa nyemba zotchuka kwambiri padziko lonse lapansi. Amagwiritsidwa ntchito kwambiri ngati chotukuka chopatsa thanzi kapena topira mchere ndipo amapezeka kwambiri pakauntala ya bala iliyonse.

Amabwera m'mitundu yambiri, monga yaiwisi, yokazinga, yophika, yamchere, yokometsera, kapena yosalala. Ngakhale mtedza umadziwika chifukwa cha mapuloteni komanso mafuta ambiri, mwina mungadzifunse ngati zingakuthandizeni kuti muchepetse kunenepa.

Nkhaniyi imakuwuzani ngati mtedza ndi wabwino kuti muchepetse kunenepa.

Momwe mtedza umakhudzira kuchepa thupi

Mtedza ungakuthandizeni kuti muchepetse thupi m'njira zambiri. M'malo mwake, kafukufuku wambiri akuwonetsa kuti kudya mtedza kumalumikizidwa ndi kulemera koyenera. Kuphatikiza apo, amalumikizidwa ndi mitengo yotsika kwambiri ya kunenepa kwambiri (,,).

Khalani okhuta

Mosiyana ndi zakudya zina zokhwasula-khwasula zomwe zili ndi ma carbs osavuta, mtedza uli ndi mafuta abwino, mapuloteni, ndi fiber, zomwe zimatenga nthawi yayitali kupukusa ().

Kafukufuku wocheperako mwa omwe adatenga nawo gawo 15 adapeza kuti kuwonjezera mtedza wathunthu kapena batala wa kirimba pachakudya cham'mawa kunadzetsa kukhuta kwambiri komanso milingo yokhazikika yama shuga ().

Zakudya zamadzimadzi zosavuta zimalowetsedwa m'magazi mwachangu ndipo zimapangitsa kuti shuga wamagazi azitsika mwachangu kenako ndikutsika mwachangu. Izi zitha kukupangitsani kumva kuti muli ndi njala mutangodya ().

Mosiyana ndi izi, mtedza umakumbidwa pang'onopang'ono ndikukhala m'mimba mwanu nthawi yayitali. Izi zimakuthandizani kuti mukhale okwanira komanso okhutira, kukulolani kuti mupite nthawi yayitali pakati pa chakudya (,).

Pomaliza, mtedza umafuna kutafuna kwambiri, zomwe zimakupatsani mwayi woti mudye chakudya chanu pang'onopang'ono. Zotsatira zake, izi zimapatsa thupi lanu nthawi yoti izitumizireni zodzaza zomwe zingakulepheretseni kudya mopitirira muyeso (,).

Odzaza ndi mafuta athanzi

Mtedza uli ndi mafuta abwino omwe amadziwika kuti monounsaturated fatty acids (MUFAs) ndi polyunsaturated fatty acids (PUFAs).

Zakudya zomwe zili ndi mafutawa zalumikizidwa ndi kuchepa kwa kutupa, kunenepa kwambiri, komanso matenda osachiritsika, monga matenda amtima ndi matenda ashuga (,).

Komanso, kumwa mtedza kumalumikizidwa ndi chiopsezo chochepa chopeza kunenepa kwakanthawi. Ofufuza ena amati mafuta okhala ndi mafuta ambiri osatapa mtedza amatha kukonza thupi kuti ligwiritse ntchito mafuta osungidwa ngati mphamvu. Komabe, kafukufuku wina amafunika ().

Kutsika kochepa kwa kalori

Ngakhale mtedza uli ndi ma calories ambiri, mwina simungathe kuyamwa mafuta onse omwe amapereka.

Mukamadya chiponde, mano anu sangadule kukula pang'ono kokwanira kuti chimbudzi chikhale chokwanira, kutanthauza kuti mwina mumamwa ma calories ochepa pomwe enawo amatulutsidwa chifukwa cha zinyalala (,,,).

Pakafukufuku mwa amuna 63, omwe adatenga nawo gawo adadya mtedza wathunthu, mafuta a chiponde, mafuta a chiponde, kapena ufa wa chiponde. Pambuyo poyerekeza zitsanzo zonyamulirako, iwo omwe amadya mtedza wathunthu anali ndi mafuta ochulukirapo, omwe amawonetsa kuchepa kwamakilogalamu ().

Komabe, izi sizikutanthauza kuti muyenera kupitirira malire. Kudya zakudya zopatsa mphamvu zopatsa mphamvu, monga mtedza, kumatha kubweretsa ku zopitilira muyeso wa kalori ndipo pamapeto pake kumakulepheretsani kuchepa thupi.

Mwachitsanzo, chikho cha 1/4-chikho (146-gramu) chotulutsa mtedza chili ndi ma calories 207. Ngakhale 50% ya ma calories onse atangoyamwa, awa akadali ma calories 104-155 ().

Chifukwa chake, ndikofunikirabe kukumbukira kukula kwa magawo kuti tipewe zopatsa mphamvu kuwonjezera. Ndibwino kumamatira ku dzanja limodzi kapena theka pogwiritsira ntchito popeza ndiosavuta kudya.

Kafukufuku wasonyeza kuti kudya mtedza kungakuthandizeni kuti muchepetse kunenepa kwanu. Mtedza uli ndi michere yambiri, zomanga thupi, komanso mafuta athanzi, omwe angakuthandizeni kuti mukhale okhuta ndikukulepheretsani kudya mopitirira muyeso.

Zomwe muyenera kusankha

Nthawi zonse zimakhala bwino kusankha mtedza wosasangalatsa womwe sunakonzedwe pang'ono ndipo mulibe mchere wowonjezera kapena zinthu zina. Pewani chiponde, chomwe chimakhala ndi zokutira shuga ndikupatsanso ma calories.

Kuti mukhale ndi ma fiber ndi ma antioxidants owonjezera, sangalalani ndi chiponde chokhala ndi zikopa. Zida zowonjezera zimatha kukulitsa chidzalo.

Mtedza wophika umakhala ndi zopatsa mphamvu zochepa kuposa mtedza wosaphika kapena wokazinga, wokhala ndi zopatsa mphamvu pafupifupi 116 pa 1/4 chikho (146 magalamu), poyerekeza ndi ma calories 207 ndi 214 a mtedza wosaphika komanso wokazinga, motsatana (,,).

Komabe, chiponde chophika chimakhala ndi mafuta ochepera 50% kuposa mtedza wosaphika komanso wokazinga, kutanthauza kuti sangakhale ndi kudzaza komweko. Chifukwa chake, sankhani mtundu womwe mumakonda kwambiri ndipo nthawi zonse muzikumbukira kukula kwamagawo anu (,,).

Sankhani mtedza wosagulitsidwa, chifukwa amatenga nthawi yayitali kuti atsegule, zomwe zingalepheretse kudya mopanda nzeru ndipo, pomalizira pake, zimakuthandizani kuti muzitha kuyendetsa bwino kukula kwa magawo anu ndi kuchuluka kwa kalori.

Ngakhale batala wamankhwala akhoza kukhala njira yabwino, khalani ndi batala wachilengedwe wopanda mchere wowonjezera, mafuta osinthidwa, kapena zinthu zina.

Mtedza waiwisi, wokazinga, ndi wowiritsa ndi njira zabwino kwambiri zopezera chakudya. Onetsetsani kuti mwasankha mtedza wopanda mchere wowonjezera komanso zonunkhira, ndipo nthawi zonse muzikumbukira kukula kwa magawo anu.

Mfundo yofunika

Mtedza umadzaza ndi zakudya zopangira zakudya zopatsa thanzi.

Iwo ali odzaza ndi fiber, mapuloteni, ndi mafuta abwino, omwe angathandize kuthandizira kulemera mwa kukukhalitsani mokwanira.

Kuti mupeze zotsatira zabwino, sankhani mtedza wosaphika, wokazinga, kapena wowiritsa wopanda mchere wowonjezera komanso zonunkhira, ndipo kumbukirani kukula kwanu.

Mtedza ndi njira yabwino kwambiri yoperekera zakudya zopatsa thanzi kwambiri komanso zokhwasula-khwasula zokuthandizani kuthana ndi zolinga zanu.

Gulani mtedza wosakhazikika, wopanda zipolopolo pa intaneti.