Zakudya Zochedwa-Carb: Kuwunika ndi Kuwongolera

Zamkati

• Kodi Chakudya Chepe-Carb Ndi Chiyani?
• Malamulo a Zakudya Zochepa-Carb
• Lamulo # 1: Pewani Zakudya Zam'madzi zoyera
• Lamulo # 2: Idyani Zakudya Zomwezo Mobwerezabwereza
• Lamulo # 3: Musamwe Ma calories
• Lamulo # 4: Musadye Zipatso
• Lamulo # 5: Tengani Tsiku Limodzi pa Sabata
• Ndi Zakudya Ziti Zomwe Mungadye?
• Ndi Zakudya Ziti Zomwe Muyenera Kupewa?
• 1. Zipatso
• 2. Mkaka
• 3. Zakudya Zokazinga
• Tsiku Lonama
• Zothandizira Zowonjezera
• Policosanol
• Alpha-Lipoic Acid
• Tiyi Yobiriwira Flavanols
• Garlic Tingafinye
• Malangizo
• Pa Zakudya Zomwe Zimaloledwa
• Pa Zakudya Zosaloledwa
• Zakudya Zapadera Zochepa
• Malangizo pa Kudya
• Malangizo a Moyo Wanu
• Ubwino wa Zakudya
• Zotsika Pazakudya Zochepa-za Carb
• Chakudya Zitsanzo
• Kodi Muyenera Kuyesa Zakudya Zochepa-Zam'madzi?

Zakudya zopitilira muyeso za carb zidapangidwa mu 2010 ndi a Timothy Ferriss, wolemba bukulo Thupi la Ola 4.

Ferriss akuti ndiwothandiza kuti muchepetse kunenepa mwachangu ndipo akuwonetsa kuti ndizotheka kutaya mafuta amthupi pokhathamiritsa chilichonse mwazinthu zitatu izi: zakudya, masewera olimbitsa thupi kapena mtundu wanu wowonjezera.

Monga chakudya cha ketogenic, chakudya chochepa kwambiri cha carb chimachokera pakudya kochepa kwambiri kwa chakudya.

Dongosololi lakhazikitsidwa pamalamulo asanu ofunikira omwe amakhazikitsa zakudya. Mwambiri, zimaphatikizapo kudya mndandanda wazakudya zochepa masiku asanu ndi limodzi otsatizana, ndi tsiku limodzi laulere kamodzi pa sabata.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa pazakudya zopepuka za carb.

Kodi Chakudya Chepe-Carb Ndi Chiyani?

Chakudya chochepa kwambiri chimachokera pamalamulo asanu, omwe wolemba amati ndiosavuta kutsatira.

Chosavuta cha chakudyachi chimamangidwa pamalingaliro ochepera ogwira ntchito (MED). Lingaliro limeneli limatanthauzidwa kuti ndi "kachilombo kakang'ono kwambiri kamene kamatulutsa zomwe mukufuna."

Mwanjira ina, ndizokhudza kupeza zotsatira zabwino pogwira ntchito yocheperako. Chifukwa chake, chakudyachi chimangotsatira kutsatira malangizo angapo omwe amalonjeza kuti athandize thupi kukulitsa kutenthetsa mafuta ndikuchepetsa thupi.

Mukamatsata chakudyacho, mutha kungodya kuchokera mndandanda wazakudya zololedwa masiku asanu ndi limodzi otsatizana. Ndiye, muli ndi tsiku limodzi pamlungu pomwe mutha kudya chilichonse chomwe mukufuna.

Pakati pa masiku azakudya, muyenera kuchepetsa kudya kanayi patsiku ndikupewa kudya ma carbs oyeretsedwa, zipatso kapena zakumwa zopatsa mphamvu.

Chakudya chochepa kwambiri chimangokhala ndimagulu asanu azakudya zazikulu: mapuloteni azinyama, masamba, nyemba, mafuta ndi zonunkhira. Chakudya chilichonse chimakhala ndi zambiri momwe mungafunire m'magulu atatu oyamba, kuphatikiza zochepa zochepa.

Kuphatikiza apo, dongosololi likuwonetsa kutenga zakumwa zowonjezera kuti zithandizire kukulitsa kuchepa kwa thupi. Komabe, izi sizokakamizidwa.

Monga chakudya cha ketogenic, chakudya chocheperako-carb chikuwoneka kuti chimadalira kuti kudya mapuloteni ambiri ndi ma carbs ochepa kungathandize kuchepetsa thupi powonjezera kuwonongeka kwa mafuta mphamvu, kukulitsa kumverera kokwanira komanso kuchepetsa malo ogulitsa mafuta (, ).

Chidule Chakudya chochepa kwambiri cha carb chimakupatsani mwayi wodya momwe mungafunire zakudya zololedwa masiku asanu ndi limodzi a sabata, zakudya zinayi patsiku. Kwa tsiku limodzi la sabata, muli omasuka kudya chilichonse chomwe mukufuna. Zakudyazi zimati zimathandizira kuchepa thupi powonjezera kuwonongeka kwa mafuta ndikulimbikitsa kukhuta.

Malamulo a Zakudya Zochepa-Carb

Chakudya chochepa cha carb chimakhazikitsidwa ndi malamulo asanu osakhazikika.

Lamulo # 1: Pewani Zakudya Zam'madzi zoyera

Zakudya izi zimafunika kupewa chakudya chilichonse "choyera".

Izi zikuphatikiza mitundu yonse yazakudya zopangidwa kuchokera ku ufa woyengedwa, kuphatikiza pasitala, buledi ndi chimanga.

Ngati mukufuna kuwonjezera mphamvu, mumaloledwa kudya zakudya izi pasanathe mphindi 30 kuti mumalize masewera olimbitsa thupi. Komabe, ngati mukufuna kuonda, muyenera kupewa zakudya izi palimodzi m'masiku azakudya.

Lamulo # 2: Idyani Zakudya Zomwezo Mobwerezabwereza

Wopanga izi akuti ngakhale zakudya zilipo masauzande ambiri, pali zakudya zochepa chabe zomwe sizingakupangitseni kunenepa.

Lingaliro ndikusakaniza ndikufanizira zakudya zomwe zimaloledwa kuchokera pagulu lililonse lazakudya kuti mumange chakudya ndikubwereza zakudya izi tsiku lililonse.

Lamulo # 3: Musamwe Ma calories

Zakudya izi zimalimbikitsa kumwa madzi ochuluka tsiku lonse. Zakumwa zina monga tiyi, khofi kapena chakumwa chilichonse chopanda kalori.

Maziko a lamuloli ndikuti zakumwa sizimapatsa thanzi phindu. Chifukwa chake, chakudyacho chikuwonetsa kuti mumangopeza ma calories kuchokera kuzakudya zopatsa thanzi, osati zakumwa.

Lamulo # 4: Musadye Zipatso

Ngakhale zipatso kwenikweni ndi gawo la zakudya zopatsa thanzi, zakudya zopepuka za carb zikuwonetsa kuti zipatso sizothandiza mukamayesera kuonda.

Lingaliroli limatengera kuti fructose, shuga wazipatso, amatha kuchedwetsa njira yochepetsera thupi powonjezera mafuta m'magazi ndikuchepetsa mphamvu yoyaka mafuta.

Lamulo # 5: Tengani Tsiku Limodzi pa Sabata

Chakudya chochepa kwambiri cha carb chimakupatsani mwayi wosankha tsiku limodzi pamlungu pomwe mungadye chilichonse chomwe mukufuna.

Patsikuli, simuyenera kutsatira malamulo ena onse. Mwakutero, tsiku lodyera-ili lililonse limapangidwira kuti muzidya chakudya chilichonse ndi zakumwa zomwe mungakhale mukukhumba mopanda mantha kuti mupeze zolemetsa zonse.

Chidule Chakudya chochepa cha carb chimakhazikitsidwa pamalamulo asanu oyambira: pewani ma carbs "oyera", kubwereza zakudya zomwezi, osamwa ma calories, osadya zipatso ndikupuma tsiku limodzi sabata.

Ndi Zakudya Ziti Zomwe Mungadye?

Zakudyazi zimakhazikitsidwa m'magulu asanu azakudya: zomanga thupi, nyemba, masamba, mafuta ndi zonunkhira.

Pakati pamagulu amenewo, chakudyacho chimangotchula zakudya zochepa zomwe zimaloledwa. Malinga ndi wopanga zakudya, njira zomwe mungasankhe, ndizotheka kuti mupatuke pazakudya kapena kusiya.

Pansipa pali mndandanda wazakudya zomwe zimaloledwa pa zakudya zopatsa mphamvu:

Mapuloteni

• Mazira azungu ndi mazira 1-2 athunthu
• Chifuwa cha nkhuku kapena ntchafu
• Ng'ombe, makamaka udzu wodyetsedwa
• Nsomba
• Nkhumba
• Wopanda ma Lactose, wosasangalatsa Whey protein ufa

Nyemba

• Maluwa
• Nyemba zakuda
• Nyemba za Pinto
• Nyemba zofiira
• Soya

Masamba

• Sipinachi
• Masamba a Cruciferous monga broccoli, masamba a Brussels, kolifulawa ndi kale
• Sauerkraut ndi kimchi
• Katsitsumzukwa
• Nandolo
• Zitheba

Mafuta

• Batala
• Mafuta a azitona ophikira kutentha pang'ono
• Odzola kapena mafuta a macadamia ophikira kutentha kwambiri
• Mtedza monga amondi
• Ghee
• Creamer - wopanda mkaka komanso masupuni 1-2 (5-10 ml) patsiku

Zonunkhira

• Mchere
• Mchere wa adyo
• White truffle nyanja mchere
• Zitsamba

Chidule Chakudya chochepa kwambiri chimayang'ana magulu asanu azakudya: mapuloteni, nyemba, masamba, mafuta ndi zonunkhira. Tikukulimbikitsani kuti mukhale ndi zochuluka momwe mungafunire m'magulu atatu oyamba ndi zochepa zazing'ono ziwiri zomaliza.

Ndi Zakudya Ziti Zomwe Muyenera Kupewa?

Chakudya chochepa kwambiri chimangopatsa zakudya zochepa zomwe mungadye kwambiri komanso pafupipafupi momwe mungafunire. Komabe, imafotokozanso zakudya zina zofunika kupewa mukamachepetsa thupi mpaka kalekale.

Pansipa pali zakudya zomwe zakudyazi zikukulimbikitsani kuti musiye kudya:

1. Zipatso

Monga lamulo lachinayi, zipatso siziloledwa kudya pang'onopang'ono.

Zipatso zimakhala ndi fructose, shuga wosavuta yemwe amatha kuwonjezera mafuta m'magazi, malinga ndi zakudya zopepuka.

Kuphatikiza apo, chakudyacho chikuwonetsa kuti fructose itha kukulitsa kuyamwa kwa chitsulo mwa anthu ndikuchepetsa magawo amchere ena ngati mkuwa.

Chifukwa chake, chakudyacho chimakulimbikitsani kuti musadye zipatso zilizonse kapena kumwa madzi azipatso masiku odyera. Komabe, mutha kuwadyabe tsiku lachinyengo.

2. Mkaka

Mkaka suyamikiridwa pazakudya zopepuka kwambiri.

Zakudyazi zimafotokoza kuti ngakhale zopangidwa ndi mkaka zili ndi glycemic index yochepa, zimayambitsa kuchuluka kwa insulin, zomwe zimawoneka ngati zowononga kulemera.

Zakudyazi zimati kukwera kwa insulini komwe kumayambitsidwa ndi mkaka ndikofanana ndi buledi woyera. Pachifukwa ichi, dongosololi likuti ndibwino kupewa mkaka m'masiku azakudya.

Ngakhale zili choncho, kanyumba kanyumba kaloledwa pamadyedwe ochepa a carb. Wolemba zakudyayo akuti ili ndi kuchuluka kwa mapuloteni a proteinin komanso kutsika kwa lactose kuposa zinthu zina zamkaka.

3. Zakudya Zokazinga

Zakudya zopepuka za carb sizimalola kuti zakudya zilizonse zokazinga zizidyedwa m'masiku azakudya.

Zakudya zokazinga nthawi zina zimaphikidwa ndi zinyenyeswazi za mkate, zomwe siziloledwa pachakudyacho. Komanso, zakudya zokazinga zili ndi zopatsa mphamvu zambiri ndipo nthawi zambiri zimakhala zopanda thanzi.

Chidule Chakudya chochepa kwambiri sichimalola zipatso, mkaka kapena zakudya zilizonse zokazinga patsiku la zakudya. Komabe, mutha kukhala ndi zakudyazi m'masiku aulere kapena "onyenga".

Tsiku Lonama

Pazakudya zapakatikati, "tsiku lachinyengo" limatanthawuza kuti muchepetse kupsinjika kwamaganizidwe komwe kumabwera ndikudya.

Kuphatikiza apo, lingaliro ndilakuti kuchoka pamalingaliro okhwima a tsiku, pomwe mutha kudya momwe mungafunire chakudya chilichonse, kungathandize kupewa kuchuluka kwamafuta anu kuti muchepetse. Izi ndizotsatira zoyipa zomwe zitha kubwera chifukwa choletsedwa kwanthawi yayitali.

Patsikuli, simuyenera kuwerengera zopatsa mphamvu kapena kuda nkhawa ndi zomwe mumadya, kuphatikiza zakumwa zoledzeretsa.

Chosangalatsa ndichakuti, pali umboni kuti masiku achinyengo kapena "zoperewera" zitha kupindulitsa.

"Refeed" amatanthauza kanthawi kochepa pomwe kudya kwa caloriki kumakhala kwakukulu kuposa masiku onse ().

Umboni wina umawonetsa kuti mafinya amatha kuyambitsa kagayidwe kake ndikuwonjezera kuchuluka kwa mahomoni a leptin, omwe amachepetsa njala (,).

Kuphatikiza apo, zikuwoneka kuti kudya ma carbs ambiri panthawi yamafungo kumatha kupititsa patsogolo milingo ya leptin (,).

M'malo mwake, kafukufuku adawonetsa kuti kudya kwamahydrohydrate kwamasiku atatu kumatha kukulitsa kuchuluka kwa leptin ndi 28% ndikugwiritsa ntchito mphamvu ndi 7% ().

Tsiku lopepuka la carb limagwiritsidwa ntchito pothandiza pamaganizidwe ake, komanso mphamvu yake pakusintha kwa mahomoni komwe kungapitilize kulimbikitsa kunenepa.

Chidule Chakudya chochepa kwambiri cha carb chimalola tsiku limodzi pa sabata momwe mungadye momwe mungafunire zakudya zilizonse. Izi zimadalira kuti mafinya amatha kuthandizira kukulitsa kuchuluka kwa leptin ndi kuchuluka kwa kagayidwe kake.

Zothandizira Zowonjezera

Chakudya chochepa kwambiri cha carb chimati otsatira ake amatenga zakudya zina zowonjezera.

Popeza kuti chakudyachi chingayambitse madzi ochulukirapo, tikulimbikitsidwa kuti mudzaze ma electrolyte omwe atayika ndi zotsatirazi:

• Potaziyamu: Mapiritsi 99-mg ndi chakudya chilichonse
• Mankhwala enaake a: 400 mg patsiku, kuphatikiza 500 mg musanagone kukonza tulo
• Calcium: 1,000 mg patsiku

Zakudya zopitilira muyeso wa carb zikusonyeza zowonjezera zinayi zomwe zitha kuthandizira kuchepa:

• Policosanol: 20-25 mg
• Alpha-lipoic asidi: 100-300 mg
• Green tea flavanols (decaffeinated): Muyenera kukhala ndi 325 mg ya epigallocatechin gallate (EGCG)
• Kuchotsa adyo: Osachepera 200 mg

Mankhwalawa amalimbikitsidwa masiku asanu ndi limodzi pa sabata, sabata limodzi miyezi iwiri iliyonse.

Ndondomeko ya tsiku ndi tsiku ya dosing ikuwoneka motere:

• Asanadye chakudya cham'mawa: Alpha-lipoic acid, green tea flavanols ndi adyo
• Asanadye nkhomaliro: Alpha-lipoic acid, green tea flavanols ndi adyo
• Asanadye chakudya chamadzulo: Alpha-lipoic acid, green tea flavanols ndi adyo
• Asanagone: Policosanol, alpha-lipoic acid ndi kuchotsa adyo

Pansipa pali kufotokozera mwachidule chifukwa chake zowonjezera izi zitha kukhala zothandiza kutsatira izi:

Policosanol

Policosanol ndichakumwa choledzeretsa cha sera zotengedwa ku nzimbe, phula, njere ndi zakudya zina ().

Chowonjezera ichi chawonetsedwa kuti chikuwonjezera kwambiri magulu "abwino" a HDL cholesterol ndi cholesterol yonse. Kuphatikiza apo, kafukufuku adawonetsa kuti policosanol imatha kuthandiza kuchepa kwama cholesterol "oyipa" a LDL pafupifupi 23% ().

Policosanol yawonetsedwanso kuti ndiotetezeka komanso yololedwa bwino ndi omwe akuchita nawo kafukufuku ().

Alpha-Lipoic Acid

Alpha-lipoic acid (ALA) yawonetsedwa kuti ndi antioxidant yamphamvu yothandiza kuchepetsa thupi (,).

Chakudya chochepa kwambiri cha carb chikuwonetsa kuti ALA imathandizira kuchepa thupi powonjezera kuyamwa kwa chakudya m'thupi ndi chiwindi, chifukwa zimatha kukhala mafuta.

M'malo mwake, kafukufuku adawonetsa kuti anthu onenepa kwambiri a 360 adataya thupi lolemera kwambiri atatenga 1,200-1,800 mg ya ALA patsiku kwamasabata 20 ().

Tiyi Yobiriwira Flavanols

Epigallocatechin gallate (EGCG) ndiye antioxidant wochuluka kwambiri komanso wofunika kwambiri wopezeka mu tiyi wobiriwira.

EGCG yasonyezedwa kuti ikuthandizira kuchepa thupi mwa kuwonjezera mphamvu ya thupi yotentha zopatsa mphamvu powonjezera thermogenesis (,).

Minofu yamafupa imagwiritsa ntchito glucose yamphamvu, ndipo EGCG ikuwoneka kuti ikuthandizira izi. EGCG yasonyezedwa kuti ikuchulukitsa kuchuluka kwa mamolekyulu otengera shuga a 4 (GLUT-4) m'maselo, omwe amabweretsa shuga mwa iwo ().

Kuphatikiza apo, EGCG yawonetsedwa kuti imathandizira kufa kwamafuta amafuta, ndikuthandizira kuchepetsa thupi ().

Garlic Tingafinye

Chotsitsa cha adyo chimakhala ndi zinthu ziwiri zomwe zimayambitsa thanzi lake: allicin ndi s-allyl cysteine ​​(SAC). SAC ndiyokhazikika komanso kulowetsedwa bwino ndi thupi kuposa allicin (,,).

Kuchotsa adyo kwawonetsedwa kuti ndi antioxidant yamphamvu yomwe imathandiza kuchepetsa cholesterol ndi shuga m'magazi (,).

Chakudya chochepa kwambiri cha carb chikuwonetsanso kuti kudya kwa adyo ndikothandiza pulogalamuyi kuti musapezenso mafuta.

M'malo mwake, kafukufuku akuwonetsa kuti kutulutsa adyo, makamaka okolola adyo wokalamba, kungathandize kuchepetsa kunenepa komanso kupewa kuwonjezeka kwamafuta amthupi mukaphatikiza masewera olimbitsa thupi milungu 12 ().

Chidule Chakudya chochepa kwambiri chimalimbikitsa kubwezeretsa ma electrolyte ndi calcium, magnesium ndi potaziyamu zowonjezera. Amanenanso za kugwiritsa ntchito policosanol, green tea flavanols, adyo wochotsa ndi alpha-lipoic acid.

Malangizo

Ponseponse Thupi la Ola 4 buku, Ferriss amapereka malingaliro ena omwe angathandize kuwonjezera mwayi wakukhalabe ndi dongosololi muzotsatira zazitali ndikuwona.

Zimaperekanso mayankho ku mavuto omwe mumakhala nawo komanso mafunso omwe mungakhale nawo panjira.

Pa Zakudya Zomwe Zimaloledwa

• Idyani nkhumba zanu: Dzazani ndi masamba omwe amaloledwa monga sipinachi, broccoli ndi katsitsumzukwa.
• Idyani mafuta athanzi: Zakudyazi zimalimbikitsa kukulitsa mafuta pazakudya zanu pogwiritsa ntchito mafuta athanzi. Izi zitha kuthandiza kupewa kuchuluka kwa shuga m'magazi.
• Zakudya zochepa zakumwa zoziziritsa kukhosi zili bwino: Ngakhale zakumwa za kalori wambiri sizikulimbikitsidwa, chakudyacho chimakupatsani mwayi woti musamwe mowa wopitilira muyeso wa ma ola 16 (450 ml) patsiku.
• Vinyo wofiira ndi wabwino: Zakudyazi zimakuthandizani kuti muzimwa magalasi awiri a vinyo wofiira patsiku m'masiku azakudya, makamaka mitundu youma.
• Imwani zomwe mukufuna patsiku lachinyengo: Mutha kumwa zakumwa zoledzeretsa zilizonse patsiku lanu lachinyengo.
• Zakudya zozizira kapena zamzitini zili bwino: Zakudya zosungidwa pogwiritsa ntchito njira iliyonse zimaloledwa.
• Nyama siyofunika: Ngati ndinu ovo-lacto zamasamba, mutha kutsatirabe zakudya. Ngakhale nyama imalimbikitsidwa kwambiri, siyofunikira.

Pa Zakudya Zosaloledwa

• Palibe zipatso zomwe zimaloledwa, kupatula tomato ndi ma avocado: Kugwiritsa ntchito mapeyala sikuyenera kupitirira chikho chimodzi (150 magalamu) kapena chakudya chimodzi patsiku.
• Zosakaniza sizivomerezeka: Ngati mukudya magawo okwanira pazakudya zinayi patsiku, simuyenera kukhala ndi njala ya zokhwasula-khwasula. Komabe, ngati muli ndi njala ndipo mukuyenera kukhala ndi chotupitsa, idyani chakudya chochepa chokha chokha cha mapuloteni, kapena mapuloteni ndi ndiwo zamasamba.
• Mkaka suloledwa: Komabe, kanyumba tchizi ndizosiyana.

Zakudya Zapadera Zochepa

• Yesani amondi kapena mandimu musanagone: Mukamva njala musanagone, mutha kudya supuni 1-2 (15-30 ml) ya batala wa amondi kapena batala wa chiponde. Yesetsani kusankha pazinthu zomwe zili ndi maamondi kapena mtedza monga chinthu chawo chokha, chopanda zowonjezera.
• Yesani madzi atsopano a mandimu musanadye: Izi zingathandize kuchepetsa shuga m'magazi anu. Pewani kugwiritsa ntchito madzi a mandimu ogulidwa m'sitolo, omwe awonjezera shuga ndi zotetezera.
• Gwiritsani ntchito sinamoni: Kugwiritsa ntchito sinamoni, makamaka Saigon sinamoni, mukamadya kumatha kukuthandizani kuti muchepetse magazi anu mukatha kudya.
• Nyemba zingayambitse vuto la m'mimba monga mpweya: Pofuna kupewa izi, chakudyacho chikuwonetsa kukhetsa madzi onse kuchokera ku nyemba zamzitini. Ngati mwasankha kugwiritsa ntchito nyemba zouma, tikulimbikitsidwa kuti zilowerere m'madzi usiku wonse musanaphike.

Malangizo pa Kudya

• Nthawi yakudya ndikofunikira: Malinga ndi zakudya zopatsa mafuta pang'ono, kadzutsa ayenera kudyedwa pasanathe ola limodzi mutadzuka. Pambuyo pa kadzutsa, chakudya chizikhala chotalikirana pafupifupi maola anayi. Komabe, izi zimatengera nthawi yanu yogona.
• Chepetsani zakudya zonenepa kwambiri zomwe mumatha kudya kwambiri: Ngakhale zakudya monga mtedza, mtedza wa mtedza ndi hummus ndizololedwa pa zakudya zopepuka, anthu amakonda kuzidya mopitilira muyeso, kuwonjezera ma calories osafunikira. Chifukwa chake, ayenera kuchepetsedwa momwe angathere.
• Pezani mapuloteni okwanira pachakudya chilichonse: Ndibwino kuti mudye mapuloteni osachepera 20 gramu pachakudya chilichonse ndi magalamu 30 a mapuloteni pachakudya cham'mawa.
• Idyani chakudya cham'mawa chodzaza ndi mapuloteni, ngakhale patsiku lachinyengo: Ngakhale mumaloledwa kudya chilichonse chomwe mukufuna patsiku lanu lachinyengo, tikulimbikitsidwa kuti mudye magalamu 30 a mapuloteni pakudya m'mawa.
• Pezani nthawi yanu patebulo: Zakudyazo zimapereka lingaliro loti mudye pang'onopang'ono ndikutenga osachepera mphindi 30 kuti mumudye. Izi zithandizanso kuchepetsa kuyankha kwama glycemic pachakudya chomwe mumadya.
• Idyani mpaka mutakhuta: Osamawerengera zopatsa mphamvu. M'malo mwake, idyani mpaka mutakhuta.
• Nkhumba zopangira ma carbs odyera: Nthawi zonse muzidya masamba ndi nyemba m'malo mwa chakudya monga mpunga ndi pasitala mukamadya kunja.

Malangizo a Moyo Wanu

• Khalani osavuta mukamathamanga: Zakudya zoyambirira monga mazira, nsomba zamzitini, nyama zamasamba ndi nyemba zamzitini ndizosavuta kukhala chakudya chofulumira.
• Konzekerani ulendo: Mutha kudya zakudya zopitilira muyeso monga tuna m'matumba, mtedza kapena ufa wamapuloteni ndi madzi. Apanso, yesetsani kuti izikhala yosavuta. Komabe, ngati palibe chakudya chololedwa chomwe chilipo, dongosololi likuti ndibwino kusankha njala m'malo mopatukana ndi zakudya.
• Osachita masewera olimbitsa thupi kwambiri: Ndizowona kuti kuchita masewera olimbitsa thupi pafupipafupi kumalumikizidwa ndi kuonda. Komabe, chakudyachi chikuwonetsa kuti ngati mumadya zakudya zoyenera, muyenera kuchita zolimbitsa thupi kawiri kapena katatu pamlungu kwa mphindi pafupifupi 30.
• Yambani pang'ono: Ngati mukumva kutopa ndi zakudya zambiri komanso kusintha kwa moyo mwakamodzi, yambani pang'ono. Mwachitsanzo, dziperekeni pakudya chakudya cham'mawa chokhala ndi mapuloteni mkati mwa mphindi 30 mutadzuka. Mutha kupanga malamulo ambiri pang'onopang'ono mukakhala omasuka.

Chidule Chaputala ichi chikufotokoza malingaliro ena omwe angakuthandizeni kukulitsa mwayi wopambana pa zakudya zopepuka.

Ubwino wa Zakudya

Chakudya chochepa kwambiri chingakhale chosavuta kutsatira, chifukwa chimangodya zakudya zochepa chabe ndipo chimangokhala ndi malamulo asanu okha.

Ochirikiza chakudyacho amati kupeŵa zakudya zomwe zimalimbikitsa kusunga mafuta ndi njira yabwino yotenthetsera mafuta mwachangu.

Zakudyazo zimaphatikizaponso njira zina zokuthandizira kupititsa patsogolo kagayidwe kachakudya ndi kutentha kwamafuta. Mwachitsanzo, chakudyacho chimalimbikitsa kudya chakudya cham'mawa chokhala ndi mapuloteni pasanathe ola limodzi kuti mudzuke.

Umboni wina ukusonyeza kuti kudya chakudya cham'mawa chokhala ndi mapuloteni kumathandizira kuchepetsa thupi popewa kusungidwa kwamafuta, kukulitsa kumverera kokwanira ndikuchepetsa kalori tsiku lonse. Zitha kuthandizanso kupititsa patsogolo shuga wamagazi mwa anthu omwe ali ndi matenda a shuga amtundu wa 2 (,).

Chakudya chochepa kwambiri cha carb chimafanana ndi ketogenic chifukwa chimafuna kudya kabohydrate wambiri komanso kuchuluka kwa mapuloteni. Zakudya izi zimakakamiza thupi kuti lizolowere kugwiritsa ntchito mafuta ngati gwero lalikulu la mphamvu, chifukwa chake limathandizira kuwonongeka kwamafuta (,).

Komanso, zakudya zamapuloteni ambiri awonetsedwa kuti azigwiritsa ntchito mphamvu zamagetsi, amateteza thupi lowonda komanso kupewa kupewanso thupi (,).

Kuphatikiza apo, zikuwoneka kuti kuchepetsa zakudya zosiyanasiyana zomwe zimaloledwa panthawi yochepetsa thupi kumatha kuthandiza anthu kudya ma calories ochepa ndikukhalabe ndi kuchepa kwakanthawi ().

Chakudya chochepa kwambiri chimapewanso kumwa zakudya zopatsa shuga. Kuchepetsa kudya kwa shuga, kuphatikizapo zakumwa zotsekemera, kungakuthandizeni kuchepetsa kuchuluka kwa kalori komanso kuthandizira kuchepa thupi (,).

Kuphatikiza apo, kukhala ndi tsiku laulere sabata iliyonse momwe kuchuluka kwa kalori yanu kumakulanso kungakhale kopindulitsa pakulimbikitsa kuyatsa kwamafuta ndikuwongolera njala (,).

Mwambiri, chakudya chocheperako-carb chikuwoneka kuti chimadalira njira zothandiza zomwe zawonetsedwa kuti zimapangitsa kuti muchepetse thupi ndikuwonjezera kuyaka kwamafuta ndikumverera kokwanira.

Chidule Chakudya chochepa kwambiri chimapereka machitidwe ndi njira zomwe zawonetsedwa kuti zimalimbikitsa kuchepa thupi. Izi zikuphatikiza kuchuluka kwa mapuloteni, kuchepetsa kudya kwa shuga komanso kugwiritsa ntchito njira yabodza tsiku.

Zotsika Pazakudya Zochepa-za Carb

Chakudya chochepa kwambiri sichikuwoneka ngati chovuta chilichonse.

Komabe, kuchepa kwafupipafupi kwa chakudya kumatha kubweretsa kusowa kwa mphamvu ndikuwonjezera chidwi kwa anthu ena. Izi zitha kupewedwa pakudya mapuloteni okwanira pachakudya chilichonse ndikumwa madzi ambiri.

Kuphatikiza apo, chifukwa chakudya chochepa kwambiri chimalimbikitsa kupewa zipatso zonse ndi ndiwo zamasamba, zitha kukulepheretsani kudya mavitamini, michere ndi michere ina monga antioxidants ().

Momwemonso, kusadya zipatso ndi ndiwo zamasamba pafupipafupi kumatha kuchepetsa kuchuluka kwa michere yanu, zomwe zingayambitse kudzimbidwa mwa anthu ena ().

Kuphatikiza apo, kudya kuchuluka kwa mapuloteni azinyama ndikuchepetsa zakudya zopatsa mphamvu zimatha kutulutsa madzi ochulukirapo ndipo mwina kungasokoneze kuchuluka kwanu kwama electrolyte ().

Chifukwa chake, monga momwe chakudya chimalimbikitsira, ndikofunikira kubwezeretsa milingo ya electrolyte potenga calcium, magnesium ndi potaziyamu zowonjezera, kapena kudzera muzakudya zomwe zili ndi michere iyi.

Chidule Chakudya chochepa kwambiri cha carb sichiyenera kubweretsa zovuta zina. Komabe, chifukwa cha zakudya zina zomwe zakudya zimalimbikitsa, anthu amatha kudya mavitamini, michere, ma antioxidants ndi ma fiber omwe ali mu zakudya izi.

Chakudya Zitsanzo

Chakudya chochepa kwambiri chimakulimbikitsani kuti mubwereze zakudya zanu momwe mungathere.

Lingaliro ndiloti kusiya zakudya zoyambira kumachepetsa mwayi wanu wopitilira pachakudya ndi kuchita bwino.

Nawa malingaliro pazakudya zomwe mutha kubwereza kapena kusakaniza-ndi-kufanana.

Chakudya cham'mawa

• Mazira awiri apakatikati, 1/2 chikho (86 magalamu) nyemba zakuda, 2 tbsp (30 ml) chunky salsa ndi theka la peyala
• Kugwedezeka ndi magalamu 30 a mapuloteni ufa ndi madzi
• Mazira atatu ndi magawo awiri a nyama yankhumba

Chakudya chamadzulo

• Saladi yopangidwa ndi peyala imodzi, mazira awiri ophika kwambiri, phwetekere imodzi yaying'ono, magawo awiri ophika a nyama yankhumba ndi madzi kuchokera kumphero imodzi ya mandimu
• Saladi ya tuna ndi sipinachi ndi masamba ena aliwonse
• Saladi ya Fajita yokhala ndi guacamole ndi nyemba zakuda

Chakudya chamadzulo

• Nsomba zouma, zophika ndi nyemba za lima
• Nkhuku ya Rotisserie, mbali ya kolifulawa wonunkhira ndi nyemba zakuda
• Nyama yankhumba, broccoli ndi mphodza

Chidule Malingaliro akudya pamwambapa amayenera kusakanizidwa ndi kufananizidwa ndikubwerezedwa pafupipafupi. Malinga ndi chakudya chochepa kwambiri cha carb, kudya zakudya zomwezo mobwerezabwereza kungakuthandizeni kumamatira kuzakudya ndikuchepetsa.

Kodi Muyenera Kuyesa Zakudya Zochepa-Zam'madzi?

Omwe amalimbikitsa kudya pang'ono-carb amati ndiwothandiza pakuchepetsa thupi. Zimakhazikitsidwa ndi malamulo asanu omwe akuwonetsa kuti atha kuthandizira kukulitsa kagayidwe kanu kagayidwe ndikupewa kusungidwa kwamafuta.

Zakudyazi zimalimbikitsa kupewa kudya ma carbs monga shuga ndi mbewu ndipo m'malo mwake zimalimbikitsa kudya kwambiri mapuloteni, ndiwo zamasamba ndi nyemba.

Imalimbikitsanso tsiku limodzi laulere sabata iliyonse, pomwe mutha kudya chilichonse chomwe mungafune.

Mwambiri, chakudyachi chikuwoneka chovuta kutsatira kwa iwo omwe akufuna kuti achepetse thupi ndikudya zotsuka, chifukwa zimangopatsa zakudya zochepa komanso zakudya zosavuta kuphika.

Kuphatikiza apo, njira zothandiza pachakudya ichi zawonetsedwa kuti zimapangitsa kuti muchepetse kunenepa, kuwonjezera kuyaka kwamafuta ndikuwonjezera kukhuta.

Choyipa chachikulu pachakudya ndichakuti chimachepetsa magulu azakudya omwe ali ndi michere yambiri - zipatso ndi mkaka. Pachifukwachi, sizingafanane ndi anthu omwe amafunikira zakudya zambiri, monga othamanga.

Pazonse, zakudya zopepuka-carb sizikuwoneka kuti zimabweretsa zovuta zina. Chifukwa chake, ngati mukuganiza kuti mutha kutsatira ndondomekoyi kwa nthawi yayitali, chakudyachi chitha kukhala njira yosavuta yochepetsera mapaundi ena.