Kubwereza Kosavuta Kwa Mapuloteni: Kodi Zimathandiza Kuchepetsa Thupi?

Zamkati

• Maphikidwe azakudya: 2.25 kuchokera 5
• Kodi protein-sparing imasinthidwa mwachangu bwanji?
• Momwe mungapangire mapuloteni osungira kusinthidwa mwachangu
• Kodi zimagwira ntchito kuti muchepetse kunenepa?
• Zina zopindulitsa
• Zowonongeka
• Zakudya zoti mudye
• Zakudya zofunika kupewa
• Zitsanzo menyu
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Mfundo yofunika

Maphikidwe azakudya: 2.25 kuchokera 5

Zakudya zosamalitsa zomanga thupi zosinthidwa posachedwa zidapangidwa ndi madokotala kuti athandize odwala awo kuchepa mwachangu.

Komabe, mzaka makumi angapo zapitazi, yatchuka kwambiri pakati pa ma dieters omwe akufuna njira yofulumira komanso yosavuta yoponyera mapaundi owonjezera.

Ngakhale dongosololi limayamikiridwa chifukwa chothandiza, chitetezo chake komanso kusasunthika kwake zakhala zikukayikiridwa.

Nkhaniyi ikuyang'anitsitsa mapuloteni osungira kusinthidwa mwachangu komanso ngati ali othandiza kuti muchepetse kunenepa.

Kuwonongeka kwa Mapu

• Zolemba zonse: 2.25
• Kutaya msanga: 4
• Kutaya kwakanthawi kwakanthawi: 1
• Zosavuta kutsatira: 2
• Khalidwe labwino: 2

MFUNDO YOFUNIKA KWAMBIRI: Ngakhale kuti mapuloteni osungira mafuta osinthidwa mwachangu (PSMF) amathandizira kuchepa kwakanthawi kwakanthawi, amaletsa kwambiri komanso amakhala ochepa kwambiri. Chifukwa chake, zimakhala ndi vuto la kuperewera kwa zakudya m'thupi komanso kupezanso kulemera.

Kodi protein-sparing imasinthidwa mwachangu bwanji?

Puloteni-sparing yosinthidwa mwachangu (PSMF) ndi chakudya chotsika kwambiri cha kalori chomwe chimapangidwa kuti chithandizire kuchepa ndi kusunga minofu.

Imalepheretsa kwambiri kugwiritsa ntchito kalori pakuchulukitsa kudya zakudya zopatsa thanzi.

Kuphatikiza apo, kudya kwama carbohydrate ndi mafuta ndizochepa kwambiri pazakudya izi.

PSMF idayambitsidwa koyamba m'ma 1970 kuthandiza anthu onenepa kwambiri kuti achepetse thupi motsogozedwa ndi dokotala.

Komabe, pazaka zingapo zapitazi, chakudyacho chidasinthidwa zingapo. Nthawi zambiri imatsatiridwa popanda kuyang'aniridwa ndi azachipatala, zomwe zitha kukhala zowopsa.

Chidule

PSMF ndimadyedwe okhwima kwambiri omwe amalepheretsa kudya kwama calories, ma carbs, ndi mafuta ndikuwonjezera kudya kwa mapuloteni.

Momwe mungapangire mapuloteni osungira kusinthidwa mwachangu

Zakudyazo zidagawika magawo awiri akulu: gawo lowonjezera ndi gawo lowonongera.

Gawo lolimba limatha mpaka miyezi isanu ndi umodzi ndipo limaphatikizapo kuchepa kwama calorie osakwana 800 calories patsiku.

Kuti mutsatire PSMF, muyenera kudya pafupifupi magalamu 0.7 a mapuloteni pa mapaundi (1.5 magalamu pa kg) ya kulemera kwa thupi. Nthawi zambiri, izi zimayenera kubwera kuchokera ku zakudya zokhala ndi zomanga thupi zambiri monga nkhuku, nsomba, mazira, tchizi wopanda mafuta ambiri, ndi tofu.

Mafuta owonjezera monga mafuta kapena mavalidwe a saladi ndi oletsedwa, ndipo ma carbs amangokhala magalamu 20 kapena ochepera patsiku.

Munthawi yokonzanso, ma carbs ndi mafuta amawonjezeredwa pang'onopang'ono mu zakudya, ndipo kudya kwa mapuloteni tsiku ndi tsiku kumachepetsedwa pang'onopang'ono ndi magalamu 7-14 pamwezi.

Gawo lomwe likubwezeretsedwazi limatha masabata 6-8. Mpaka magalamu 45 a carbs amaloledwa patsiku m'mwezi woyamba, pomwe mpaka magalamu 90 patsiku amaloledwa mwezi wachiwiri ().

Mankhwala a multivitamin, komanso potaziyamu, calcium, magnesium, ndi sodium, amagwiritsidwa ntchito munthawi yayikulu yothandizira kuteteza kuperewera kwa zakudya.

Chidule

PSMF wamba imagawika magawo awiri: gawo lolimba komanso gawo lowongolera. Munthawi yayikulu, ma carbs, mafuta, ndi ma calories ndizoletsedwa kwambiri. Mu gawo lokonzanso, zakudya zimangowonjezedwanso m'zakudyazo.

Kodi zimagwira ntchito kuti muchepetse kunenepa?

Kafukufuku akuwonetsa kuti PSMF itha kukhala yothandiza kuti muchepetse kunenepa mwachangu mukamayang'aniridwa ndi achipatala. Izi ndichifukwa choti chakudyacho chimakhala ndi zoperewera zochepa komanso zomanga thupi zambiri, zomwe zimapangitsa kuti muchepetse thupi.

Kafukufuku wocheperako mwa achinyamata 12 pa PSMF adapeza kuti ophunzirawo ataya pafupifupi makilogalamu 11 pa miyezi 6. Izi zimawerengera pafupifupi 10% ya thupi lawo lonse ().

Kafukufuku wina wakale, wamasabata asanu ndi limodzi mwa anthu 15 adawonetsa kuti kutsatira PSMF kunachepetsa mafuta amthupi ndi mapaundi 32 (14 kg) osasintha kwambiri minofu ().

Izi zati, sizikudziwikiratu kuti PSMF ndiyothandiza bwanji pakuchepetsa nthawi yayitali komanso ngati ingayambitsenso kunenepa kamodzi chakudya choyenera chikayambiranso.

M'malo mwake, kafukufuku wambiri amafotokoza kuti ma dieters amatenganso kuposa 50% ya kulemera komwe amataya mkati mwa zaka 2-3 atamaliza chakudya cha PSMF ().

Kafukufuku wina mwa anthu 127 adapeza kuti PSMF inali yothandiza kwambiri kuposa chakudya chochepa chochepa cha kuchepa kwakanthawi kochepa.

Komabe, patatha chaka chimodzi, kuchepa thupi kunali kofanana pakati pamagulu, kuwonetsa kuti PSMF ikhoza kukhala yothandiza pakukonza zolemera pamapeto pake ().

Chidule

Kafukufuku akuwonetsa kuti PSMF imawonjezera kuchepa kwakanthawi kwakanthawi ndikusunga minofu. Komabe, kafukufuku wina apeza kuti mwina sizingakhale zopindulitsa pakuchepetsa kuchepa kwakanthawi.

Zina zopindulitsa

Kuphatikiza pakuthandizani kuti muchepetse thupi msanga, kutsatira PSMF kumalumikizidwa ndi maubwino ena angapo azaumoyo.

Zina mwazabwino za PSMF ndi izi:

• Kuchepetsa mafuta m'thupi. Kafukufuku wina adawonetsa kuti PSMF yayifupi yachepetsa mafuta okwanira ndi LDL (oyipa) cholesterol ndi 20%. Komabe, chakudyacho chidachepetsanso HDL (chabwino) cholesterol ().
• Kupititsa patsogolo kuwongolera shuga. Kafukufuku wina wapeza kuti zakudya zopatsa mafuta ochepa ngati PSMF zitha kuthandiza kutsitsa shuga m'magazi mwa iwo omwe ali ndi matenda a shuga a mtundu wachiwiri (,).
• Kuchepetsa kuthamanga kwa magazi. Kafukufuku akuwonetsa kuti kuletsa ma kalori kumathandizira kuchepetsa kuthamanga kwa magazi kuti mukhale ndi thanzi la mtima ().
• Zitha kuthandiza kuteteza ku matenda amadzimadzi. Chakudya chotsika kwambiri cha kalori chitha kusintha zinthu zingapo zamagulu amtundu wa matenda. Izi zitha kuthandiza kuchepetsa chiopsezo cha matenda amtima, sitiroko, ndi mtundu wa 2 shuga (,).

Chidule

PSMF ingathandize kuchepetsa cholesterol ndi kuthamanga kwa magazi, kuchepetsa shuga, ndi kuteteza ku matenda a kagayidwe kake.

Zowonongeka

Kutsatira PSMF kungakhale njira yabwino komanso yothandiza yochepetsera thupi mukamayang'aniridwa ndi kuyang'aniridwa ndi akatswiri azaumoyo.

Komabe, chakudyacho chimakhala chokhwima kwambiri, chochepa kwambiri, ndipo chimachotsa michere yambiri yofunika. Izi zitha kukulitsa chiopsezo cha kuchepa kwa zakudya ngati simukuyang'aniridwa.

PSMF siyabwino achikulire, omwe ali ndi mbiri yodya osasokonezeka, azimayi omwe ali ndi pakati kapena akuyamwitsa, kapena omwe ali ndi index yocheperako kuposa 27 ().

Sizowonjezeranso kwa iwo omwe ali ndi mbiri yonyansa kapena omwe adachotsedwa ndulu zawo. Zakudya zochepa kwambiri zamafuta zimatha kuonjezera chiopsezo chazovuta kwa iwo omwe ali ndi izi ().

Zina mwazizindikiro zodziwika za PSMF ndi choletsa kalori, makamaka, zimaphatikizapo kusintha kwa malingaliro, kunyansidwa, kuchepa kwamphamvu zamagetsi, ndi kuchepa kwa madzi m'thupi ().

Kuphatikiza apo, zakudya zopatsa mafuta ochepa nthawi zambiri zimayambitsa kuchepa kwa thupi, komwe kumabweretsa chiwopsezo chambiri chobwezeretsa chakudya mukayambiranso ().

Kuchepetsa thupi, kuchepa thupi nthawi zambiri kumakhala njira yabwino kwambiri yopezera zotsatira nthawi yayitali.

Chidule

Popanda kuyang'aniridwa ndi azachipatala, PSMF imatha kuonjezera ngozi zakusowa zakudya. Zitha kupanganso zovuta zoyipa ndipo sizabwino kwa magulu ena a anthu.

Zakudya zoti mudye

Zakudya zambiri zomwe zimaphatikizidwa pa PSMF ndizakudya zomanga thupi, monga nkhuku, mazira, tofu, nsomba, ndi mabala owonda a nyama yofiira.

Zamasamba zosakhwima amaloledwa monga gawo la zakudya ().

Nazi zakudya zomwe mungadye monga gawo la PSMF:

• Nkhuku: nkhuku yopanda khungu, Turkey, tsekwe, bakha
• Nyama: mabonda owonda a ng'ombe, nkhumba, mwanawankhosa
• Zakudya Zam'madzi: chofufumitsa, chokhacho, cod, catfish, halibut
• Masamba osakhazikika: masamba obiriwira, broccoli, kabichi, kolifulawa, zipatso za Brussels, udzu winawake, tomato, anyezi
• Mkaka wopanda mafuta ochepa: kanyumba tchizi, tchizi, mkaka wotungira
• Mazira ndi azungu azungu
• Tofu

Chidule

PSMF imaphatikizanso zakudya zopatsa mafuta monga nkhuku, mazira, tofu, nsomba, ndi nyama yofiira, komanso masamba osakhuthala.

Zakudya zofunika kupewa

PSMF ndi chakudya choletsa kwambiri chomwe chimachepetsa ma carbs ndi mafuta ().

Izi ndi zina mwa zakudya zomwe muyenera kupewa ngati gawo la PSMF:

• Zipatso: maapulo, zipatso, malalanje, mphesa, mavwende, mapeyala, mapichesi
• Masamba owuma: mbatata, chimanga, nandolo, parsnips
• Mbewu: tirigu, quinoa, oats, balere, buckwheat, mapira
• Nyemba: nyemba zakuda, mphodza, nandolo, nyemba za impso, mtedza
• Zakudya zosinthidwa: chakudya chosavuta, zinthu zophika, tchipisi ta mbatata, chakudya chofulumira, maswiti
• Zakumwa zotsekemera: msuzi, tiyi wokoma, zakumwa masewera, koloko
• Zakudya zosakaniza ndi zotsekemera: uchi, mapulo manyuchi, tebulo shuga, molasses, shuga wofiirira, madzi a chimanga a high-fructose
• Mafuta ndi mafuta: mafuta, mafuta a kokonati, mafuta a masamba, mavalidwe a saladi, batala, margarine
• Mkaka wamafuta wathunthu: yogati, tchizi, mkaka

Chidule

PSMF imaletsa kudya zakudya zambiri zama carbs kapena mafuta.

Zitsanzo menyu

Dongosolo lazakudya la masiku asanu likuwonetsa momwe PSMF imawonekera.

Lolemba

• Chakudya cham'mawa: mazira ndi sipinachi ndi tomato
• Chakudya: cod yokazinga ndi steamed broccoli
• Chakudya: herbed Turkey ndi zipatso zokazinga za Brussels

Lachiwiri

• Chakudya cham'mawa: tofu amalimbana ndi anyezi, adyo, ndi tsabola
• Chakudya: Nkhuku yophika uvuni yokhala ndi saladi wamphepete (osavala)
• Chakudya: Nkhumba zankhumba ndi katsitsumzukwa kokazinga

Lachitatu

• Chakudya cham'mawa: Omelet yoyera ndi dzukini, tomato, ndi adyo
• Chakudya: nsomba zophika nsomba ndi kabichi wophika
• Chakudya: letesi wokutidwa ndi nthaka yopyapyala ng'ombe, bowa, adyo, ginger, ndi scallions

Lachinayi

• Chakudya cham'mawa: kanyumba kochepa mafuta ndi sinamoni
• Chakudya: mafuta otsika kwambiri a carb Turkey ndi Zakudyazi zukini ndi tomato
• Chakudya: mandimu adyo wokazinga nkhuku ndi mbali saladi (osavala)

Lachisanu

• Chakudya cham'mawa: mazira ophika kwambiri ndi mchere ndi tsabola
• Chakudya: anaphika tofu ndi nyemba zobiriwira
• Chakudya: Msuzi wothira mafuta ndi biringanya wokazinga uvuni

Chidule

Zitsanzo zomwe zili pamwambapa zimapereka malingaliro angapo azakudya omwe angathe kudyetsedwa pa PSMF. Mutha kusintha zakudya zomwe zikuphatikizidwa kuti zigwirizane ndi zomwe mumakonda.

Mfundo yofunika

Kusunga mapuloteni kosinthidwa mwachangu ndi zakudya zoletsa kwambiri zomwe zimapangidwira kuti muchepetse kuchepa thupi powonjezera kuchuluka kwa mapuloteni ndikuchepetsa mafuta anu, ma carbs, ndi mafuta.

Kafukufuku wina wapeza kuti ndiwothandiza pakuchepetsa kwakanthawi kwakanthawi ndikusintha kwa magazi, cholesterol, ndi kuthamanga kwa magazi.

Komabe, zitha kukulitsanso chiopsezo chazakudya zoperewera komanso kupezanso kunenepa m'kupita kwanthawi.

Kuphatikiza apo, chifukwa chazoletsa zake, ndibwino kuti muzitsatira motsogozedwa ndi akatswiri azaumoyo kuti muwonjezere zotsatira ndikuchepetsa zovuta zoyipa.