Zifukwa 11 Zomwe Zakudya Zenizeni Zimakuthandizirani Kuchepetsa Kunenepa

Zamkati

• Kodi Chakudya Chenicheni Ndi Chiyani?
• 1. Zakudya Zenizeni Ndizopatsa Thanzi
• 2. Amadzaza Ndi Mapuloteni
• 3. Zakudya Zenizeni Sizikhala Ndi Shuga Wosalala
• 4. Amakhala Pamwamba Pazitsulo Zosungunuka
• 5. Zakudya Zenizeni Zili Ndi Polyphenols
• 6. Zakudya Zenizeni Sizikhala Ndi Mafuta Opanga Opanga
• 7. Adzakuthandizani Kudya Kwambiri Pang'onopang'ono
• 8. Zakudya Zenizeni Zitha Kuchepetsa Kukhumba Shuga
• 9. Mutha Kudya Zakudya Zochulukirapo Ndikuchepa Kunenepa
• 10. Adzakuthandizani Kugwiritsa Ntchito Zakudya Zapamwamba Kwambiri
• 11. Zakudya Zenizeni Zidzakuthandizani Kusintha Moyo Wanu
• Mfundo Yofunika Kwambiri

Sizangochitika mwangozi kuti kukwera msanga kwa kunenepa kwambiri kunachitika nthawi yomweyo zakudya zopangidwa kwambiri zidayamba kupezeka.

Ngakhale zakudya zopangidwa kwambiri ndizosavuta, ndizodzaza ndi ma calories, zakudya zochepa komanso zimawonjezera matenda anu.

Mbali inayi, zakudya zenizeni ndizabwino ndipo zimatha kukuthandizani kuti muchepetse kunenepa.

Kodi Chakudya Chenicheni Ndi Chiyani?

Zakudya zenizeni ndizopangira limodzi zomwe zili ndi mavitamini ndi michere yambiri, zilibe zowonjezera zamagulu ndipo sizikusinthidwa.

Nazi zitsanzo zochepa chabe:

• Maapulo
• Nthochi
• Mbewu za Chia
• Burokoli
• Kale
• Zipatso
• Tomato
• Mbatata
• Mpunga wabulauni
• Salimoni
• Mazira athunthu
• Nyama yosasinthidwa

Pali zakudya zenizeni zambiri pagulu lililonse lazakudya, chifukwa chake pali mitundu yambiri yomwe mungaphatikizire pazakudya zanu.

Nazi zifukwa 11 zomwe zakudya zenizeni zingakuthandizireni kuti muchepetse kunenepa.

1. Zakudya Zenizeni Ndizopatsa Thanzi

Zakudya zonse zamasamba ndi nyama zomwe sizinasinthidwe zili ndi mavitamini ndi michere yomwe ingakuthandizeni kuti mukhale ndi thanzi labwino.

Mosiyana ndi izi, zakudya zopangidwa sizikhala ndi micronutrients yochepa ndipo zimatha kuonjezera ngozi ku matenda (,).

Zakudya zosinthidwa zimatha kuchepetsa kuchepa thupi m'njira zingapo.

Mwachitsanzo, chakudya cha zakudya zopangidwa osapereka chitsulo chokwanira chingakhudze kuthekera kwanu kochita masewera olimbitsa thupi, chifukwa chitsulo chimafunika kusuntha mpweya kuzungulira thupi lanu. Izi zimachepetsa kuthekera kwanu kuwotcha mafuta pogwiritsa ntchito masewera olimbitsa thupi ().

Kudya zakudya zoperewera m'thupi kungakutetezeninso kuti muchepetse thupi pokupangitsani kukhala osakhuta mukadya.

Kafukufuku wina mwa anthu 786 anayerekezera malingaliro aomwe anali nawo pachakudya pomwe anali pachakudya chochepa kwambiri poyerekeza ndi chakudya chopatsa thanzi kwambiri.

Pafupifupi 80% mwa omwe amatenga nawo mbali amadzimva kuti ali ndi thanzi lokwanira atatha kudya zakudya zopatsa thanzi kwambiri, ngakhale anali kudya zopatsa mphamvu zochepa kuposa zomwe zili ndi zakudya zochepa ().

Pamene mukuyesera kuwonjezera kudya kwanu kwa zakudya, kudya zakudya zenizeni ndi njira yokhayo. Amakhala ndi michere yambiri yovuta kupeza mumtundu umodzi, kuphatikiza mankhwala, mavitamini ndi michere.

Zakudya m'zakudya zonse zimagwiranso ntchito limodzi ndipo zimapulumuka chimbudzi kuposa zowonjezera ().

Chakudya chokhala ndi michere yambiri chingathandize kuchepa kwamafuta powonjezera kuchepa kwa zakudya m'thupi ndikuchepetsa njala.

2. Amadzaza Ndi Mapuloteni

Mapuloteni ndiye michere yofunikira kwambiri pakutha kwa mafuta.

Zimathandizira kukulitsa kagayidwe kanu, kuchepetsa njala ndipo zimakhudza kapangidwe ka mahomoni omwe amathandizira kuwongolera kunenepa (,,).

Zakudya zanu zamapuloteni ndizofunikira monga momwe mumadyera. Zakudya zenizeni ndi gwero labwino la mapuloteni popeza sanakonzedwe kwambiri.

Kupanga zakudya kumatha kupangitsa ma amino acid angapo kukhala ovuta kupukusa komanso osapezeka m'thupi. Izi zimaphatikizapo lysine, tryptophan, methionine ndi cysteine.

Izi ndichifukwa choti mapuloteni amachita mosavuta ndi shuga ndi mafuta omwe akukhudzidwa ndikupanga makina osakanikirana (9).

Mapuloteni onse amakhala ndi mapuloteni ambiri ndipo amachepetsa ma calories, omwe amawapangitsa kukhala abwinoko pakutha kwamafuta.

Mwachitsanzo, magalamu 100 a nkhumba, chakudya chenicheni, ali ndi magalamu 21 a mapuloteni ndi ma calories 145 (10).

Pakadali pano, nyama yankhumba yofanana, chakudya chosinthidwa, ili ndi magalamu 12 a mapuloteni ndi ma calories 458 (11).

Zakudya zenizeni zomanga thupi zimaphatikizapo kudula nyama, mazira, nyemba ndi mtedza. Mutha kupeza mndandanda wazakudya zambiri zamapuloteni munkhaniyi.

Mapuloteni ndiye michere yofunikira kwambiri pakutha kwa mafuta. Zakudya zenizeni ndi magwero abwino a mapuloteni chifukwa samakonzedwa pang'ono ndipo amakhala ndi mapuloteni ambiri komanso mafuta ochepa.

3. Zakudya Zenizeni Sizikhala Ndi Shuga Wosalala

Mashuga achilengedwe omwe amapezeka zipatso ndi ndiwo zamasamba si ofanana ndi shuga woyengedwa.

Zipatso ndi ndiwo zamasamba zimakhala ndi shuga wachilengedwe, komanso zimaperekanso zakudya zina monga michere, mavitamini ndi madzi, zomwe zimafunikira ngati gawo la chakudya chamagulu.

Shuga woyengedwa, komano, nthawi zambiri amawonjezeredwa pazakudya zopangidwa. Mitundu iwiri yofala kwambiri ya shuga wowonjezera ndi madzi a chimanga a fructose komanso shuga wapa tebulo.

Zakudya zomwe zimakhala ndi shuga woyengedwa nthawi zambiri zimakhala zopatsa mphamvu ndipo zimapindulitsa pang'ono. Ayisikilimu, makeke, makeke ndi maswiti ndi ochepa chabe omwe amayambitsa zolakwika.

Kudya zambiri mwa zakudya izi kumalumikizidwa ndi kunenepa kwambiri, chifukwa chake ngati cholinga chanu ndichepe, ndibwino kuti muchepetse (,).

Shuga woyengedwa samathandizanso kuti mukhalebe okwanira. Kafukufuku akuwonetsa kuti kudya kwambiri shuga woyengedwa kumatha kuwonjezera kuchuluka kwa mahomoni a njala ghrelin ndikuchepetsa mphamvu yaubongo kukupangitsani kumva kukhala okhutira (,).

Popeza zakudya zenizeni zilibe shuga woyengedwa, ndizabwino kwambiri kuti muchepetse kunenepa.

Zakudya zenizeni zilibe shuga wowonjezera ndipo zimakhala ndi michere ina yomwe ingakuthandizeni kukhala wathanzi. Zakudya zomwe zili ndi shuga wowonjezera nthawi zambiri zimakhala zopatsa mphamvu, sizodzaza ndikuwonjezera chiopsezo chanu cha kunenepa kwambiri.

4. Amakhala Pamwamba Pazitsulo Zosungunuka

Zida zosungunuka zimapereka zabwino zambiri zathanzi, ndipo imodzi mwazo ndikuthandizira kuchepa.

Imasakanikirana ndi madzi m'matumbo kuti apange gel osakanizika, ndipo imatha kuchepetsa chidwi chanu pochepetsa kuyenda kwa chakudya m'matumbo ().

Njira ina yosungunulira fiber ingachepetse chilakolako ndikukhudza kupanga mahomoni okhudzana ndi kuthana ndi njala.

Kafukufuku apeza kuti fiber yosungunuka imatha kuchepetsa kupanga mahomoni omwe amakupangitsani kukhala ndi njala (,).

Kuphatikiza apo, zitha kulimbikitsanso kupanga mahomoni omwe amakupangitsani kumva kukhala okhuta, kuphatikiza cholecystokinin, glucagon-ngati peptide-1 ndi peptide YY (,).

Zakudya zenizeni zimakhala ndi zosungunuka zambiri kuposa zakudya zopangidwa. Zipangizo zabwino kwambiri zimasakanikirana ndi nyemba, mbewu za fulakesi, mbatata ndi malalanje.

Momwemo, khalani ndi chakudya chokwanira tsiku lililonse kuchokera kuzakudya zonse popeza zimapatsa michere yambiri. Komabe, anthu omwe amavutika kudya fiber yokwanira amathanso kupeza chowonjezera chothandiza.

Zida zosungunuka zingakuthandizeni kuti muchepetse thupi pochepetsa njala yanu. Zakudya zabwino zenizeni zosungunuka zimaphatikizapo mbatata, nyemba, zipatso ndi ndiwo zamasamba.

5. Zakudya Zenizeni Zili Ndi Polyphenols

Zakudya zazomera zimakhala ndi ma polyphenols, omwe ali ndi zida za antioxidant zomwe zimathandiza kuteteza kumatenda komanso zingakuthandizeninso kuti muchepetse thupi (,).

Polyphenols atha kugawidwa m'magulu angapo, kuphatikiza lignans, stilbenoids ndi flavonoids.

Mtundu wina wa flavonoid womwe umalumikizidwa ndi kuchepa kwa thupi ndi epigallocatechin gallate (EGCG). Amapezeka mu tiyi wobiriwira ndipo amapereka zabwino zake zambiri.

Mwachitsanzo, EGCG itha kuthandizira kukulitsa zovuta zam'madzi zomwe zimakhudzana ndi kuwotcha mafuta, monga norepinephrine, poletsa kuwonongeka kwawo ().

Kafukufuku wambiri akuwonetsa kuti kumwa tiyi wobiriwira kungakuthandizeni kuwotcha mafuta ambiri. Anthu ambiri m'maphunzirowa amawotcha ma 3-4% ma calories tsiku lililonse, chifukwa chake munthu wamba yemwe amawotcha ma calories 2000 tsiku lililonse amatha kuwotcha 60-80 ma calories owonjezera (,,).

Zakudya zenizeni ndi gwero lalikulu la polyphenols, omwe ndi mamolekyu azomera okhala ndi antioxidant. Ma polyphenols ena amatha kuthandizira kuwonongeka kwamafuta, monga epigallocatechin gallate mu tiyi wobiriwira.

6. Zakudya Zenizeni Sizikhala Ndi Mafuta Opanga Opanga

Ngati pali chinthu chimodzi chomwe asayansi amavomereza, ndikuti mafuta opangira mavitamini ndi oyipa ku thanzi lanu komanso m'chiuno mwanu.

Mafuta amenewa amapangidwa mwanjira yopopera ma molekyulu a haidrojeni mumafuta a masamba, kuwasintha kukhala amadzimadzi kukhala olimba.

Mankhwalawa adapangidwa kuti akweze moyo wa alumali wazakudya zosinthidwa, monga makeke, makeke ndi ma donuts (26).

Kafukufuku wambiri apeza kuti kudya mafuta opangira pafupipafupi kumawononga thanzi lanu komanso m'chiuno mwanu (26,,).

Mwachitsanzo, kafukufuku wina anapeza kuti anyani omwe amadya mafuta opangira mavitamini adakulitsa kulemera kwawo ndi 7.2%, pafupifupi, poyerekeza ndi anyani omwe amadya zakudya zokhala ndi mafuta a monounsaturated, monga omwe amapezeka mumafuta a azitona.

Chosangalatsa ndichakuti, mafuta onse omwe anyani amapeza amapita kumimba kwawo, zomwe zimawonjezera chiopsezo cha matenda amtima, mtundu wa 2 shuga ndi matenda ena ().

Mwamwayi, zakudya zenizeni zilibe mafuta opangira.

Zina mwazinthu monga ng'ombe, nyama yang'ombe ndi mwanawankhosa zimakhala ndi mafuta achilengedwe. Kafukufuku wambiri apeza kuti, mosiyana ndi mafuta opanga mafuta, mafuta achilengedwe alibe vuto lililonse (,).

Mafuta opangira zochita kupanga amachulukitsa kupindula kwa mafuta ndikukulitsa chiwopsezo cha matenda ambiri owopsa. Zakudya zenizeni zilibe mafuta opangira.

7. Adzakuthandizani Kudya Kwambiri Pang'onopang'ono

Kutenga nthawi ndikudya pang'onopang'ono ndi chidutswa cha upangiri wowonda womwe nthawi zambiri umanyalanyazidwa.

Komabe, kudya pang'onopang'ono kumapereka ubongo wanu nthawi yambiri yosinthira chakudya chomwe mumadya ndikuzindikira kuti chikwana ().

Zakudya zenizeni zimatha kuchepetsa kudya kwanu chifukwa nthawi zambiri zimakhala zolimba, zolimba kwambiri zomwe zimafuna kutafunidwa kwambiri. Izi zitha kukuthandizani kuti muchepetse thupi pokupangitsani kukhala wokhuta ndi chakudya chochepa.

Mwachitsanzo, kafukufuku mwa amuna 30 adapeza kuti omwe amatafuna kalikonse 40 adadya chakudya chochepa cha 12% kuposa omwe amatafuna kasanu ndi kamodzi.

Kafukufukuyu adawonetsanso kuti omwe amatenga kalulu kamodzi 40 anali ndi vuto lochepa la mahomoni a njala m'magazi awo atatha kudya, komanso mahomoni okwanira a glucagon ngati peptide-1 ndi cholecystokinin ().

Zakudya zenizeni zimatha kukuthandizani kuti muzidya pang'onopang'ono ndikupangitsani kudya kwambiri. Izi zimachepetsa njala yanu ndikukusiyani wokhutira ndi chakudya chochepa.

8. Zakudya Zenizeni Zitha Kuchepetsa Kukhumba Shuga

Chovuta chachikulu pakuchepetsa nthawi zambiri sichakudya, koma kukana kulakalaka zakudya zopatsa shuga.

Izi ndizovuta, makamaka ngati ndinu amene mumadya maswiti ambiri.

Zipatso monga zipatso ndi zipatso zamwala zimatha kukupatsani thanzi lokoma, ndikuthandizani kukhutiritsa zokhumba mukayamba kudya shuga.

Ndizosangalatsanso kudziwa kuti zokonda zanu sizikhala kwamuyaya ndipo zimatha kusintha mukasintha zakudya. Kudya zakudya zenizeni zitha kuthandizira masamba anu kuti azolowere kusintha ndikukonda kwanu kwa shuga kumatha kutsika pakapita nthawi, kapena kutha (, 34).

Zakudya zenizeni zimakupatsani thanzi lokoma. Kudya zakudya zenizeni zitha kuthandizira masamba anu kukoma, kuchepetsa kulakalaka pakapita nthawi.

9. Mutha Kudya Zakudya Zochulukirapo Ndikuchepa Kunenepa

Ubwino umodzi waukulu wazakudya zenizeni ndikuti amadzaza mbale zambiri kuposa zakudya zopangidwa, pomwe amapereka ma calories ochepa.

Izi ndichifukwa choti zakudya zambiri zenizeni zimakhala ndi gawo labwino la mpweya ndi madzi, lomwe ndilopanda kalori (,).

Mwachitsanzo, magalamu 226 (theka la paundi) wa maungu ophika amakhala ndi zopatsa mphamvu pafupifupi 45 ndipo amatenga gawo lalikulu la mbale yanu kuposa chidutswa chimodzi cha mkate chokhala ndi ma calories 66 (37, 38).

Zakudya zokhala ndi ma calories ochepa komanso kuchuluka kwakanthawi zimatha kudzaza kuposa zakudya zomwe zili ndi ma calories ambiri komanso ochepera mphamvu. Amatambasula m'mimba, ndipo zotulutsa m'mimba zimawonetsa ubongo kuti usiye kudya.

Ubongo umayankha ndikupanga mahomoni omwe amachepetsa njala yanu ndikuwonjezera kudzaza kwanu,,).

Zakudya zabwino kwambiri zomwe zimakhala ndi voliyumu yambiri koma mafuta ochepa amaphatikizapo dzungu, nkhaka, zipatso ndi ma popcorn opumira mpweya.

Zakudya zenizeni zimakhala ndi ma calories ochepa pa gramu kuposa zakudya zopangidwa. Zakudya zabwino zomwe zili ndi voliyumu yambiri zimaphatikizapo maungu, nkhaka, zipatso ndi ma popcorn opumira.

10. Adzakuthandizani Kugwiritsa Ntchito Zakudya Zapamwamba Kwambiri

Kunenepa kwambiri ndi vuto lalikulu lathanzi padziko lonse lapansi, pomwe anthu opitilira 1.9 biliyoni azaka zopitilira 18 amadziwika kuti ndi onenepa kwambiri kapena onenepa kwambiri ().

Chosangalatsa ndichakuti, kuchuluka kwakanthawi kunenepa kwambiri kunachitika nthawi imodzimodziyo pomwe zakudya zopangidwa kwambiri zidayamba kupezeka.

Chitsanzo cha kusintha kumeneku chitha kuwonedwa mu kafukufuku wina yemwe adawona momwe zakudya zimakhudzidwira komanso kunenepa kwambiri ku Sweden pakati pa 1960 ndi 2010.

Kafukufukuyu adapeza kuwonjezeka kwa 142% pakudya zakudya zopangidwa kwambiri, kuwonjezeka kwa 315% kwa zakumwa za soda komanso kuwonjezeka kwa 367% pakumwa zakudya zopatsa thanzi, monga tchipisi ndi maswiti.

Nthawi yomweyo, kunenepa kwambiri kumachulukitsa kuwirikiza, kuyambira 5% mu 1980 mpaka 11% mu 2010 ().

Kudya chakudya chenicheni kumachepetsa kudya kwa zakudya zopangidwa kwambiri zomwe zimapereka zakudya zochepa, zodzaza ndi zopatsa mphamvu zopanda kanthu ndikuwonjezera chiopsezo cha matenda ambiri okhudzana ndi thanzi ().

Kudya zakudya zenizeni kumachepetsa kudya kwa zakudya zosinthidwa, kumachepetsa chiopsezo chanu cha kunenepa kwambiri.

11. Zakudya Zenizeni Zidzakuthandizani Kusintha Moyo Wanu

Kutsata zakudya zowonongeka kumatha kukuthandizani kuti muchepetse thupi msanga, koma kuzisunga ndilo vuto lalikulu kwambiri.

Zakudya zambiri zowonongeka zimakuthandizani kukwaniritsa cholinga chanu poletsa magulu azakudya kapena kuchepetsa kwambiri zopatsa mphamvu.

Tsoka ilo, ngati kachitidwe kawo ka chakudya ndichinthu chomwe simungathe kukhala nacho kwakanthawi, ndiye kuti kuchepetsa kulemera kungakhale kovuta.

Ndipamene kudya zakudya zokhala ndi zakudya zenizeni kumatha kukuthandizani kuti muchepetse thupi ndikukhalabe ndi phindu kwakanthawi. Ikusunthira chidwi chanu posankha zakudya zomwe zili bwino m'chiuno mwanu komanso thanzi lanu.

Ngakhale kuti kudya uku kungatanthauze kuti kuchepa thupi kumatenga nthawi yayitali kuti ichitike, mumatha kusunga zomwe mumataya chifukwa mwasintha moyo wanu.

Kusunthira chidwi chanu pakudya zakudya zenizeni, m'malo motsatira zakudya, kungakuthandizeni kuti muchepetse thupi ndikuzisiya nthawi yayitali.

Mfundo Yofunika Kwambiri

Chakudya chokhala ndi zakudya zenizeni ndichabwino pa thanzi lanu ndipo chingakuthandizeninso kuti muchepetse kunenepa.

Zakudya zenizeni zimakhala zopatsa thanzi, zimakhala ndi ma calories ochepa ndipo ndizodzaza kuposa zakudya zambiri zosinthidwa.

Mwa kungosintha zakudya zomwe zakonzedwa muzakudya zanu ndi zakudya zenizeni, mutha kutenga gawo lalikulu ndikukhala moyo wathanzi.

Kuphatikiza apo, kukulitsa chizolowezi chodya zakudya zenizeni - m'malo motsatira zakudya zazifupi - zidzakupangitsani kukhala kosavuta kuti muchepetse kuwonongeka kwamafuta kwakanthawi.

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