Zakudya Zakudya Zam'madzi: Buku Loyambira Loyambira

Zamkati

• Kodi Sirtfood Zakudya ndi Chiyani?
• Kodi ndizothandiza?
• Momwe mungatsatire Chakudya cha Sirtfood
• Sirtfood madzi obiriwira
• Gawo loyamba
• Gawo lachiwiri
• Pambuyo pa zakudya
• Kodi ma Sirtfoods ndiwo zakudya zabwino zatsopano?
• Kodi ndi yathanzi komanso yokhazikika?
• Chitetezo ndi zotsatirapo
• Mfundo yofunika

Zakudya zatsopano zomwe zikuwoneka ngati zikuwoneka pafupipafupi, ndipo Sirtfood Diet ndi imodzi mwatsopano.

Yakhala yotchuka kwambiri ku Europe ndipo ndiyotchuka chifukwa chololeza vinyo wofiira ndi chokoleti.

Opanga ake amalimbikira kuti siotchuka, koma amati "sirtfoods" ndichinsinsi chotsegulira kutayika kwa mafuta ndikupewa matenda.

Komabe, akatswiri azaumoyo amachenjeza kuti chakudyachi mwina sichingafanane ndi hype ndipo chitha kukhala cholakwika.

Nkhaniyi imapereka kuwunika kotsimikizira za Zakudya za Sirtfood ndi zabwino zake zathanzi.

Kodi Sirtfood Zakudya ndi Chiyani?

Azimayi awiri odziwika bwino omwe amagwira ntchito yochitira masewera olimbitsa thupi ku UK adapanga Sirtfood Diet.

Amalengeza zakudyazo monga njira yatsopano yosinthira zakudya komanso njira yathanzi yomwe imagwira ntchito potembenuza "khungu lanu lowonda".

Zakudyazi zimachokera pakufufuza kwa sirtuins (SIRTs), gulu la mapuloteni asanu ndi awiri omwe amapezeka mthupi omwe awonetsedwa kuti amayang'anira ntchito zosiyanasiyana, kuphatikiza kagayidwe, kutupa ndi kutalika kwa moyo ().

Mitundu ina yazomera zachilengedwe imatha kukulitsa kuchuluka kwa mapuloteniwa mthupi, ndipo zakudya zomwe zili nawo amatchedwa "sirtfoods."

Mndandanda wa "zotsekemera zabwino kwambiri za 20" zoperekedwa ndi Sirtfood Diet umaphatikizapo ():

• kale
• vinyo wofiyira
• mabulosi
• anyezi
• soya
• parsley
• mafuta owonjezera a maolivi
• chokoleti chakuda (85% koko)
• matcha wobiriwira tiyi
• buckwheat
• mfuti
• mtedza
• arugula (roketi)
• diso la mbalame chili
• lovage
• Madeti a Medjool
• chicory wofiira
• mabulosi abulu
• capers
• khofi

Zakudyazo zimaphatikizira zakudya zopangira sirt ndi zoletsa ma kalori, zonse zomwe zimatha kuyambitsa thupi kutulutsa ma sirtiins apamwamba.

Buku la Sirtfood Diet limaphatikizapo mapulani azakudya ndi maphikidwe oti atsatire, koma pali mabuku ena ambiri a Sirtfood Diet omwe amapezeka.

Opanga zakudyazo amati kutsatira Sirtfood Diet kumapangitsa kuti muchepetse kunenepa, chonsecho ndikusungabe minofu ndikukutetezani ku matenda osachiritsika.

Mukamaliza kudya, mumalimbikitsidwa kupitiliza kuphatikiza sirtfoods ndi siginecha ya siginecha yamadzi wobiriwira muzochita zanu zanthawi zonse.

Zakudya za Sirtfood zimakhazikitsidwa pakufufuza kwa ma sirtuins, gulu la mapuloteni omwe amayang'anira ntchito zingapo mthupi. Zakudya zina zotchedwa sirtfoods zimatha kupangitsa kuti thupi lipange mapuloteni ambiri.

Kodi ndizothandiza?

Olemba za Sirtfood Diet amalankhula molimba mtima, kuphatikizapo kuti chakudyacho chitha kukulitsa kuchepa thupi, kuyatsa "geni yanu yowonda," ndikupewa matenda.

Vuto ndiloti palibe umboni wambiri wotsimikizira izi.

Pakadali pano, palibe umboni wotsimikizira kuti Sirtfood Diet imathandizira kwambiri kuchepa thupi kuposa zakudya zilizonse zoletsedwa ndi ma calorie.

Ndipo ngakhale zambiri mwa zakudya izi zili ndi thanzi, sipanakhaleko maphunziro a anthu a nthawi yayitali kuti awone ngati kudya zakudya zokhala ndi sirtfoods kuli ndi phindu lililonse.

Komabe, buku la Sirtfood Diet lipoti zotsatira za kafukufuku woyendetsa ndege omwe olemba adalemba komanso akutenga nawo mbali anthu 39 ochokera kumalo awo olimbikira.

Komabe, zotsatira za kafukufukuyu zikuwoneka kuti sizinafalitsidwe kwina kulikonse.

Kwa sabata la 1, ophunzirawo adatsata chakudyacho ndikuchita masewera olimbitsa thupi tsiku lililonse. Kumapeto kwa sabata, ophunzira adataya pafupifupi 7 mapaundi (3.2 kg) ndikusunga kapena ngakhale kupeza minofu.

Komabe, zotsatirazi sizodabwitsa. Kuletsa kuchuluka kwa kalori yanu pama calories opitilira 1,000 komanso kuchita masewera olimbitsa thupi nthawi yomweyo kumapangitsa kuti muchepetse thupi.

Mosasamala kanthu, kuchepa kwachangu kotereku sikowona kapena sikukhalitsa, ndipo kafukufukuyu sanatsatire omwe atenga nawo gawo sabata yoyamba kuti awone ngati ali ndi zolemetsazo, zomwe zimakhala choncho.

Thupi lanu likakhala ndi mphamvu, limagwiritsa ntchito malo ogwiritsira ntchito mwadzidzidzi, kapena glycogen, kuphatikiza pamafuta oyaka ndi minofu.

Molekyulu iliyonse ya glycogen imafuna kuti mamolekyulu 3-4 amadzi asungidwe. Thupi lanu likagwiritsa ntchito glycogen, limachotsanso madzi awa. Amadziwika kuti "kulemera kwamadzi."

Mu sabata yoyamba yoletsa kwambiri ma kalori, gawo limodzi mwa magawo atatu a kulemera kwake kumachokera ku mafuta, pomwe magawo awiri mwa atatu amachokera m'madzi, minofu ndi glycogen (,).

Mukangopeza kuchuluka kwa kalori, thupi lanu limadzaza masitolo ake a glycogen, ndipo kulemerako kumabwereranso.

Tsoka ilo, choletsa chamtunduwu chitha kupangitsanso thupi lanu kutsitsa kagayidwe kake, ndikupangitsani kusowa kwama calories ochepa patsiku kuti mukhale ndi mphamvu kuposa kale (,).

Zikuwoneka kuti chakudyachi chingakuthandizeni kuti muchepetse mapaundi angapo koyambirira, koma mwina abwerera mukangomaliza kudya.

Ponena za kupewa matenda, masabata atatu mwina satalika mokwanira kuti akhale ndi vuto lakukula kwakanthawi.

Kumbali inayi, kuwonjezera sirtfoods pazakudya zomwe mumadya nthawi yayitali kungakhale lingaliro labwino. Koma ngati zili choncho, mwina mungadumphe zakudyazo ndikuyamba kutero tsopano.

Zakudyazi zimatha kukuthandizani kuti muchepetse thupi chifukwa mafuta ochepa, koma kulemera kwake kumatha kubwerera mukatha kudya. Zakudyazi ndizofupikitsa kwambiri kuti zisakhudze thanzi lanu kwakanthawi.

Momwe mungatsatire Chakudya cha Sirtfood

Zakudya za Sirtfood zili ndi magawo awiri omwe amakhala masabata atatu onse. Pambuyo pake, mutha kupitilizabe "kusungunula" zakudya zanu pophatikiza zakudya zambiri zotsekemera momwe mungathere.

Maphikidwe apadera a magawo awiriwa amapezeka m'buku la "The Sirtfood Diet", lomwe opanga zakudya adalemba. Muyenera kugula kuti muzitsatira zakudya.

Zakudya ndizodzaza ndi sirtfoods koma zimaphatikizaponso zinthu zina kuwonjezera pa "sirtfoods 20 zokha".

Zambiri mwa zosakaniza ndi sirtfoods ndizosavuta kupeza.

Komabe, zopangira zitatu zosainira zofunika magawo awiriwa - matcha wobiriwira tiyi ufa, lovage, ndi buckwheat - zitha kukhala zodula kapena zovuta kuzipeza.

Gawo lalikulu la chakudyacho ndi madzi ake obiriwira, omwe muyenera kudzipangira kamodzi kapena katatu tsiku lililonse.

Mudzafunika juicer (blender sangagwire ntchito) ndi sikelo ya khitchini, monga zosakaniza zalembedwa ndi kulemera. Chinsinsicho chili pansipa:

Sirtfood madzi obiriwira

• 75 magalamu (2.5 ounces) kale
• 30 magalamu (1 ounce) arugula (roketi)
• 5 magalamu parsley
• Mitengo 2 ya udzu winawake
• Ginger 1 cm (0.5 mainchesi)
• theka la apulo wobiriwira
• theka ndimu
• theka supuni matcha wobiriwira tiyi

Madzi onse othandizira - kupatula ufa wobiriwira wa tiyi ndi mandimu - palimodzi ndikuwatsanulira mugalasi. Madzi mandimu pamanja, kenako sakanizani madzi a mandimu ndi tiyi wobiriwira mumsuzi wanu.

Gawo loyamba

Gawo loyamba limatenga masiku asanu ndi awiri ndipo limaphatikizapo kuletsa kalori ndi madzi ambiri obiriwira. Cholinga chake ndikuti muchepetse kuyambitsa kuchepa kwanu ndikunena kuti zikuthandizani kuti muchepetse makilogalamu 7 m'masiku asanu ndi awiri.

M'masiku atatu oyamba a gawo loyamba, kudya kwama kalori kumangolekezera ma calorie 1,000. Mumamwa timadziti tating'ono patsiku kuphatikiza chakudya chimodzi. Tsiku lililonse mutha kusankha pamaphikidwe omwe ali m'bukuli, omwe onse amaphatikizapo sirtfoods ngati gawo lalikulu la chakudya.

Zitsanzo zakudya zimaphatikizapo miso-glazed tofu, sirtfood omelet, kapena shrimp yozinga mwachangu ndi Zakudyazi za buckwheat.

Pa masiku 4-7 a gawo loyamba, kudya kwa kalori kumawonjezeka kufika 1,500. Izi zimaphatikizapo timadziti timbewu tobiriwira patsiku ndi zakudya zina ziwiri zoneneka za sirtfood, zomwe mungasankhe m'bukuli.

Gawo lachiwiri

Gawo lachiwiri limatha milungu iwiri. Munthawi imeneyi "yokonza", muyenera kupitiliza kuchepa thupi.

Palibe malire apadera a kalori pagawo lino. M'malo mwake, mumadya katatu kodzaza ndi sirtfoods ndi madzi obiriwira tsiku lililonse. Apanso, chakudya chimasankhidwa pamaphikidwe operekedwa m'bukuli.

Pambuyo pa zakudya

Mutha kubwereza magawo awiriwa nthawi zonse momwe mungafunire kuti muchepetse kunenepa.

Komabe, mumalimbikitsidwa kupitilizabe "kusungunula" zakudya zanu mukamaliza magawo awa pakuphatikizira zakudya zazakudya nthawi zonse muzakudya zanu.

Pali mabuku osiyanasiyana a Sirtfood Diet omwe ali ndi maphikidwe ambiri okhala ndi sirtfoods. Muthanso kuphatikizira sirtfoods mu zakudya zanu ngati chotupitsa kapena maphikidwe omwe mumagwiritsa kale ntchito.

Kuphatikiza apo, mumalimbikitsidwa kupitiliza kumwa madzi obiriwira tsiku lililonse.

Mwanjira iyi, Zakudya za Sirtfood zimasintha kwambiri kuposa momwe zimakhalira kamodzi.

Zakudya za Sirtfood zimakhala ndi magawo awiri. Gawo limodzi limatha masiku asanu ndi awiri ndikuphatikiza zoletsa zama kalori ndi timadziti tobiriwira. Gawo lachiwiri limatha milungu iwiri ndipo limaphatikiza zakudya zitatu ndi msuzi umodzi.

Kodi ma Sirtfoods ndiwo zakudya zabwino zatsopano?

Palibe amene angakane kuti sirtfoods ndi abwino kwa inu. Nthawi zambiri amakhala ndi michere yambiri ndipo amadzaza ndi mankhwala azitsamba athanzi.

Kuphatikiza apo, kafukufuku agwirizanitsa zakudya zambiri zomwe zimalimbikitsidwa pa Sirtfood Diet ndi maubwino azaumoyo.

Mwachitsanzo, kudya chokoleti chodetsa pang'ono chokhala ndi koko wambiri kumachepetsa chiopsezo cha matenda amtima ndikuthandizira kulimbana ndi kutupa (,).

Kumwa tiyi wobiriwira kungachepetse chiopsezo cha sitiroko ndi shuga ndikuthandizira kutsika kwa magazi ().

Ndipo turmeric imakhala ndi zinthu zotsutsana ndi zotupa zomwe zimapindulitsa thupi lonse ndipo zitha ngakhale kuteteza ku matenda osatha, okhudzana ndi kutupa ().

M'malo mwake, zakudya zambiri zoyeserera zakhala zikuwonetsa zaumoyo mwa anthu.

Komabe, umboni pazabwino zaumoyo wowonjezera mapuloteni a sirtuin ndizoyambirira. Komabe, kafukufuku wokhudza nyama ndi maselo awonetsa zotsatira zosangalatsa.

Mwachitsanzo, ofufuza apeza kuti kuchuluka kwamapuloteni ena a sirtuin kumapangitsa kuti munthu akhale ndi yisiti, mphutsi, ndi mbewa ().

Ndipo panthawi yoletsa kusala kudya kapena kalori, mapuloteni a sirtuin amauza thupi kuti liwotche mafuta ochulukirapo kuti akhale ndi mphamvu komanso kuti azimva kukhudzidwa kwa insulin. Kafukufuku wina mu mbewa adapeza kuti kuchuluka kwa sirtuin kudapangitsa kuti mafuta awonongeke (,).

Umboni wina ukusonyeza kuti ma sirtuin amathanso kuthandizira kuchepetsa kutupa, kuletsa kukula kwa zotupa, ndikuchepetsa kukula kwa matenda amtima ndi Alzheimer's ().

Ngakhale kafukufuku wama mbewa ndi ma cell amunthu awonetsa zotsatira zabwino, sipanakhaleko maphunziro aumunthu omwe amafufuza zotsatira zakuchulukirachulukira kwa sirtuin (,).

Chifukwa chake, kuchuluka kwama protein a sirtuin mthupi kumabweretsa moyo wautali kapena chiopsezo chochepa cha khansa mwa anthu sichikudziwika.

Kafufuzidwe pakadali pano akupanga mankhwala opangira mphamvu za sirtuin mthupi. Mwanjira imeneyi, maphunziro aumunthu atha kuyamba kuwunika zomwe zotsatira za sirtuins paumoyo wa anthu ().

Mpaka nthawiyo, sikutheka kudziwa zotsatira zakuchulukirachulukira kwa sirtuin.

Zakudya zamafuta nthawi zambiri zimakhala zakudya zopatsa thanzi. Komabe, ndizochepa kwambiri zomwe zimadziwika pokhudzana ndi momwe zakudya izi zimakhudzira magawo a sirtuin komanso thanzi la anthu.

Kodi ndi yathanzi komanso yokhazikika?

Sirtfoods pafupifupi ndi zisankho zabwino zonse ndipo zimatha kubweretsanso zabwino zina chifukwa cha antioxidant kapena anti-inflammatory properties.

Komabe, kungodya zakudya zochepa zokha zopatsa thanzi sizingakwaniritse zosowa zonse za thupi lanu.

Zakudya za Sirtfood ndizopondereza osafunikira ndipo sizipereka phindu lomveka bwino, pamtundu wina uliwonse wa zakudya.

Kuphatikiza apo, kudya ma calorie 1,000 okha sikulimbikitsidwa popanda dokotala. Ngakhale kudya ma calories 1,500 patsiku kumakhala kovuta kwambiri kwa anthu ambiri.

Zakudyazo zimafunikiranso kumwa timadziti tating'ono tating'ono atatu patsiku. Ngakhale timadziti tikhoza kukhala magwero abwino a mavitamini ndi mchere, amakhalanso gwero la shuga ndipo mulibe chilichonse chopatsa thanzi chopatsa zipatso ndi ndiwo zamasamba (13).

Kuphatikiza apo, kumamwa madzi tsiku lonse ndikulakwitsa shuga ndi magazi anu ().

Osanenapo, chifukwa chakudyacho chimakhala ndi zoperewera m'makilogalamu komanso zakudya, ndizosowa kwambiri zomanga thupi, mavitamini, ndi mchere, makamaka mgawo loyamba.

Mwachitsanzo, kuchuluka kwa mapuloteni tsiku lililonse kumagwera pakati pa 2- ndi 6 1/2-ounce ofanana, ndipo zimakhazikitsidwa pazinthu zingapo, kuphatikiza:

• kaya ndinu wamwamuna kapena wamkazi
• muli ndi zaka zingati
• ndinu achangu bwanji

Chifukwa cha kuchuluka kwama kalori ochepa komanso kusankha zakudya moperewera, chakudyachi chimatha kukhala chovuta kutsatira milungu yonse itatu (15).

Onjezerani izi pamitengo yayikulu yoyamba kugula juicer, bukuli ndi zina zosowa komanso zotsika mtengo, komanso nthawi yakukonzekera zakudya ndi timadziti, ndipo chakudyachi chimakhala chosatheka komanso chosatheka kwa anthu ambiri.

Zakudya za Sirtfood zimalimbikitsa zakudya zopatsa thanzi koma ndizoletsa ma calories komanso kusankha zakudya. Zimaphatikizaponso kumwa madzi ambiri, omwe si malingaliro abwino.

Chitetezo ndi zotsatirapo

Ngakhale gawo loyamba la Sirtfood Diet lili ndi ma calories ochepa komanso osakwanira bwino, palibe zovuta zenizeni zachitetezo kwa anthu wamba, achikulire athanzi poganizira za kudya kwakanthawi.

Komabe kwa munthu yemwe ali ndi matenda ashuga, kuletsa kalori ndikumwa madzi ambiri m'masiku ochepa oyambilira kungayambitse kuchuluka kwa shuga m'magazi ().

Komabe, ngakhale munthu wathanzi akhoza kukhala ndi zovuta zina - makamaka njala.

Kudya ma calorie 1,000-1,500 okha patsiku kumangotsala aliyense amene akumva njala, makamaka ngati zambiri zomwe mukumwa ndi msuzi, womwe ulibe michere yambiri, michere yomwe imakuthandizani kuti mukhale omva bwino ().

Pakati pa gawo limodzi, mutha kukhala ndi zovuta zina monga kutopa, kupepuka, komanso kukwiya chifukwa chakuletsa kwa kalori.

Kwa munthu wamkulu wathanzi, zovuta zoyipa sizingachitike ngati chakudyacho chikutsatiridwa milungu itatu yokha.

Zakudya za Sirtfood ndizochepa ma calories, ndipo gawo loyamba silopatsa thanzi. Zitha kukusiyani ndi njala, koma sizowopsa kwa wamkulu wamkulu wathanzi.

Mfundo yofunika

Zakudya za Sirtfood ndizodzaza ndi zakudya zopatsa thanzi koma osadya bwino.

Osanenapo, malingaliro ake ndi zonena zake zaumoyo zimakhazikitsidwa ndikufotokozera kwakukulu kuchokera kuumboni woyambirira wasayansi.

Ngakhale kuwonjezera zina mwazakudya zanu sizolakwika ndipo mwina zimakupatsaninso thanzi labwino, chakudyacho chimawoneka ngati chizolowezi china.

Dzisungireni ndalama ndikudumpha kuti mukhale ndi thanzi, komanso kusintha kwakanthawi kambiri m'malo mwake.