Kodi Kudya Zakudya Zosakaniza Ndi Zabwino Kapena Zoipa?

Zamkati

• Kodi zokhwasula-khwasula ndi chiyani ndipo ndichifukwa chiyani anthu amadya?
• Kodi kuwotcha chakudya kumalimbikitsa kagayidwe kake?
• Momwe kuwotchera zakudya kumakhudzira kudya komanso kulemera
• Zovuta pakudya
• Zotsatira za kulemera
• Zotsatira za shuga wamagazi
• Zingateteze njala yolusa
• Malangizo pakumwa zakudya zopanda thanzi
• Zakudya zopatsa thanzi kudya
• Mfundo yofunika

Pali malingaliro osiyanasiyana pazakudya zokhwasula-khwasula.

Ena amakhulupirira kuti ndi yathanzi, pomwe ena amaganiza kuti ikhoza kukuvulazani ndikupangitsa kuti mukhale wonenepa.

Nayi tawonani mwatsatanetsatane zokhwasula-khwasula ndi momwe zimakhudzira thanzi lanu.

Kodi zokhwasula-khwasula ndi chiyani ndipo ndichifukwa chiyani anthu amadya?

Kukhwasula thukuta ndi nthawi yomwe mumadya chakudya kapena zakumwa pakati pazakudya zomwe mumadya nthawi zonse.

Mawu oti "zakudya zokhwasula-khwasula" amagwiritsidwa ntchito kutanthauza zinthu zopangidwa, zopatsa mphamvu kwambiri monga tchipisi ndi makeke.

Komabe, kukhwasula kumatanthauza kudya kapena kumwa kena kake pakati pa chakudya, ngakhale chakudyacho chili chopatsa thanzi ().

Njala ndi yomwe imalimbikitsa kudya pang'ono, koma zinthu monga malo, malo okhala, nthawi yamasana, komanso kupezeka kwa chakudya zimathandizanso.

M'malo mwake, nthawi zambiri anthu amakhala ndi chotupitsa mukakhala chakudya chosangalatsa - ngakhale atakhala kuti alibe njala.

Pakafukufuku wina, anthu omwe ali ndi kunenepa kwambiri kapena kunenepa kwambiri amafunsidwa chifukwa chomwe amasankhira zakudya zopanda thanzi, yankho lodziwika kwambiri linali yesero, lotsatiridwa ndi njala komanso mphamvu zochepa ().

Kuphatikiza apo, zonse zokhumba zokhwasula-khwasula ndi zakumwa zoziziritsa kukhosi pazowoneka zikuwoneka kuti ndizapadera kwambiri. Zinthu zomwe zimakhudza zokometsera thukuta zimaphatikizaponso zaka komanso zikhulupiriro zokhudzana ndi khalidweli ().

Kukhwasula thukuta kumatanthauza kudya kapena kumwa kunja kwa chakudya chachikulu. Zifukwa zokhathamiritsa zimaphatikizapo njala, kupezeka kwa chakudya, ndi zachilengedwe komanso chikhalidwe.

Kodi kuwotcha chakudya kumalimbikitsa kagayidwe kake?

Ngakhale akuti kudya maola angapo owonjezera kumawonjezera kuchepa kwa thupi, umboni wa sayansi sukugwirizana ndi izi.

Kafukufuku akuwonetsa kuti pafupipafupi chakudya sichikhudza kwenikweni kuchuluka kwama calories omwe mumawotcha ().

Kafukufuku m'modzi mwa anthu omwe amadya ma calorie ofanana muzakudya ziwiri kapena zisanu ndi ziwiri patsiku sanapeze kusiyana kwama calories otenthedwa ().

Pakafukufuku wina, anthu omwe ali ndi kunenepa kwambiri omwe amatsata zakudya zotsika kwambiri kwa masabata atatu awonetsa kuchepa kofananako kwa kagayidwe kake, ngakhale adya ma calories 800 ngati chakudya chimodzi kapena zisanu patsiku ().

Komabe, mu kafukufuku wina, anyamata achangu omwe amadya chakudya chokwanira kwambiri cha protein kapena high-carb asanagone adakulitsa kuchuluka kwa kagayidwe m'mawa m'mawa wotsatira ().

Kuwotcha maola angapo aliwonse nthawi zambiri kumakhulupirira kuti kumawonjezera kuchepa kwa thupi. Komabe, kafukufuku wambiri akuwonetsa kuti kudya pafupipafupi sikukhudza kagayidwe kake.

Momwe kuwotchera zakudya kumakhudzira kudya komanso kulemera

Kafukufuku wazakudya zoziziritsa kukhosi pa njala ndi kulemera kwapereka zotsatira zosakanikirana.

Zovuta pakudya

Momwe zakumwa zozizilitsa kukhosi zimakhudzira njala komanso kudya chakudya sikugwirizana konsekonse.

Ndemanga imodzi idanenanso kuti ngakhale zokhwasula-khwasula zimakwaniritsa njala kwakanthawi ndikulimbikitsa kukhuta, ma calorie awo salipiridwa pachakudya chotsatira.

Izi zimabweretsa kuchuluka kwa kalori patsiku ().

Mwachitsanzo, mu kafukufuku wina, amuna olemera kwambiri omwe adadya chotupitsa 200-calorie maola 2 mutatha kadzutsa adangodya ma calories ochepa ochepa nkhomaliro ().

Izi zikutanthauza kuti kudya kwawo kalori kwathunthu kudakwera pafupifupi 100 calories.

Pakafukufuku wina, amuna owonda amadya zakudya zopatsa thanzi zamatenda atatu, mafuta ambiri, kapena zakudya zamafuta ambiri masiku asanu ndi limodzi ().

Mulingo wawo wanjala komanso kuchuluka kwa ma calorie sanasinthe poyerekeza ndi masiku omwe sanadyeko zakudya zina, zosonyeza kuti zokhwasula-khwasula zilibe mbali ().

Komabe, kafukufuku adawonetsanso kuti akudya msanga kungathandize kuchepetsa njala (,,).

Pakafukufuku wina, amuna omwe amadya zakudya zamapuloteni, zotsekemera kwambiri anali ndi mahomoni a njala yocheperako komanso mahomoni okwanira a GLP-1. Amatenganso ma calories ochepa ochepa a 425 patsiku ().

Kafukufuku wina mwa azimayi a 44 omwe ali ndi kunenepa kwambiri kapena kunenepa kwambiri adazindikira kuti chakudya chokwanira nthawi yayitali chokhala ndi mapuloteni kapena ma carbs chidapangitsa kuchepa kwa njala ndikudzala kwambiri m'mawa mwake. Komabe, ma insulin anali ochulukirapo ().

Kutengera ndi zotsatirazi zosiyanasiyana, zikuwoneka kuti zakumwa zozizilitsa kukhosi pakulakalaka zimadalira munthu komanso mtundu wazakudya zomwe amadya.

Zotsatira za kulemera

Kafukufuku wambiri akuwonetsa kuti kukhwasula pakati pa chakudya sikumakhudza kulemera (,).

Komabe, kafukufuku wowerengeka akuwonetsa kuti kudya zakudya zopatsa thanzi, zopatsa mphamvu kwambiri kumatha kukuthandizani kuti muchepetse thupi (,).

Mwachitsanzo, kafukufuku pakati pa anthu 17 omwe ali ndi matenda a shuga adanenanso kuti kudya zakudya zoperewera kwambiri zamapuloteni komanso ma carbs ochepera pang'onopang'ono kumapangitsa kuti muchepetse kilogalamu imodzi m'milungu inayi ().

Kumbali inayi, kafukufuku wina mwa anthu onenepa kwambiri kapena kulemera kwabwino adapeza kuti kuwotcha thukuta kumatha kuchepa kapena kuchepa thupi (,).

Pakafukufuku wina, amuna 36 owonda adachulukitsa kuchuluka kwa kalori ndi 40% pomwa mafuta owonjezera monga zokhwasula-khwasula pakati pa chakudya. Adakumana ndi kuwonjezeka kwakukulu kwa mafuta a chiwindi ndi m'mimba ().

Kafukufuku wina akuwonetsa kuti nthawi yokhwasula-khwasula ikhoza kukhudza kusintha kwa kunenepa.

Kafukufuku wopangidwa mwa azimayi 11 owonda adawonetsa kuti kudya zakudya zopatsa mphamvu ma calorie 190 nthawi ya 11:00 masana. adachepetsa kuchuluka kwamafuta omwe amawotcha kwambiri kuposa kudya chotupitsa chomwecho nthawi ya 10:00 a.m. ().

Zotsatira zosakanikirana zikuwonetsa kuti mayankho olimba pakumwa zoziziritsa kukhosi mwina amasiyana malinga ndi munthu komanso nthawi yamasana.

Zotsatira zosakanikirana zimatanthauza kuti kulemera ndi chilakolako chofuna kuyankha mosasokoneza zimasiyana malinga ndi munthu, komanso nthawi yamasana.

Zotsatira za shuga wamagazi

Ngakhale anthu ambiri amakhulupirira kuti ndikofunikira kudya pafupipafupi kuti shuga wambiri azikhala ndi shuga tsiku lonse, izi sizikhala choncho nthawi zonse.

M'malo mwake, kafukufuku pakati pa anthu omwe ali ndi matenda a shuga amtundu wa 2 adapeza kuti kudya zakudya zazikulu ziwiri zokha patsiku kumapangitsa kuchepa kwa shuga m'magazi, mphamvu ya insulin, komanso kuchepa kwambiri kuposa kudya kasanu ndi kamodzi patsiku ().

Kafukufuku wina sananene kuti pali kusiyana kwama shuga m'magazi pomwe chakudya chomwecho chimadyedwa ngati chakudya kapena zakudya komanso zakudya zopepuka ().

Zachidziwikire, mtundu wazakudya zokhwasula-khwasula ndi kuchuluka kwake zomwe zimadya ndizofunikira kwambiri zomwe zimakhudza shuga m'magazi.

Zakudya zazing'ono zotsika kwambiri, zotsogola kwambiri zakhala zikuwonetsa zotsatira zabwino pamashuga amwazi ndi ma insulin kuposa zokhwasula-khwasula zamafuta ambiri mwa anthu omwe alibe matenda ashuga (,,,).

Kuphatikiza apo, zokhwasula-khwasula zomwe zili ndi mapuloteni ambiri zimathandizira kuwongolera shuga m'magazi (,).

Pakafukufuku mwa amuna 20 athanzi, kudya mkaka wambiri wamkaka wokhala ndi mafuta ochepa kwambiri kunayambitsa kutsitsa shuga m'magazi musanadye chakudya chotsatira, poyerekeza ndi zakudya zazing'ono zopatsa mkaka kapena madzi a lalanje ().

Ndizosafunikira kuti muteteze kuti musunge shuga wathanzi wathanzi. Kudya zakudya zamapuloteni kapena zotsekemera kwambiri kumakulitsa shuga m'magazi ocheperako kuposa kudya zakudya zopatsa thanzi.

Zingateteze njala yolusa

Kudya nkhomaliro sikungakhale kwabwino kwa aliyense, koma zitha kuthandiza anthu ena kupewa kukhala ndi njala yolusa.

Mukapita nthawi yayitali osadya, mumatha kukhala ndi njala kwambiri mpaka kumatha kudya zopatsa mphamvu zambiri kuposa momwe mukufunira.

Kukhwasula mkaka pakatikati kumatha kuthandizira kuti njala yanu izikhala yokhazikika, makamaka masiku omwe chakudya chanu chimasiyanitsidwa pang'ono.

Komabe, ndikofunikira kupanga zisankho zabwino zokhwasula-khwasula.

Kudya chotupitsa kuli bwino kusiyana ndi kudziletsa kuti uzimva njala yadzaoneni. Izi zitha kubweretsa kusankha kosadya bwino komanso kuchuluka kwa kalori.

Malangizo pakumwa zakudya zopanda thanzi

Kuti mupindule kwambiri ndi chakudya chanu, tsatirani malangizo awa:

• Kuchuluka kudya. Mwambiri, ndibwino kuti mudye zokhwasula-khwasula zomwe zimapereka pafupifupi ma caloriki 200 komanso magalamu 10 a mapuloteni kuti akuthandizeni kukhala okhutira mpaka mutadya.
• Pafupipafupi. Zakudya zanu zochepa zimasiyanasiyana kutengera momwe mumagwirira ntchito komanso kukula kwa chakudya. Ngati ndinu wokangalika, mungakonde zokhwasula-khwasu 2-3 patsiku, pomwe munthu wongokhala atha kuchita bwino ndi 1 kapena osadya pang'ono.
• Kukhazikika. Khalani ndi zokhwasula-khwasula ponyamula nanu mukamapita kwina kukagwira ntchito kapena mukamayenda ngati njala ingagwere.
• Zosakaniza zomwe muyenera kupewa. Zakudya zosakaniza ndi shuga wambiri zingakupatseni mphamvu pang'ono, koma mwina mudzamva njala ola limodzi kapena awiri mtsogolo.

Mukamamweketsa, onetsetsani kuti mwadya mitundu yoyenera ndi kuchuluka kwa chakudya kuti muchepetse njala ndikupewa kudya kwambiri mtsogolo.

Zakudya zopatsa thanzi kudya

Ngakhale pali zokhwasula-khwasula ndi mipiringidzo yambiri yomwe ilipo, kusankha zakudya zonse zopatsa thanzi ndibwino.

Ndibwino kuti muphatikize gwero la mapuloteni mu chotupitsa chanu.

Mwachitsanzo, tchire la kanyumba komanso mazira owiritsa kwambiri awonetsedwa kuti akukwaniritse maola ambiri ().

Kuphatikiza apo, zakudya zopatsa thanzi kwambiri monga maamondi ndi mtedza zitha kuchepetsa njala yanu komanso kuchuluka kwa chakudya chomwe mungadye mgonero wotsatira (,).

Nawa malingaliro ena ochepa akamwe zoziziritsa kukhosi:

• chingwe tchizi
• magawo atsopano a masamba
• mbewu za mpendadzuwa
• kanyumba tchizi ndi zipatso

Kusankha zokhwasula-khwasula zomwe zili ndi mapuloteni ambiri komanso fiber zimathandizira kuchepetsa njala ndikukhalabe okhuta kwa maola angapo.

Mfundo yofunika

Kuwotchera thukuta kumatha kukhala bwino nthawi zina, monga kupewa njala kwa anthu omwe amadya mopitirira muyeso popanda chakudya.

Komabe, ena atha kudya bwino katatu kapena pang'ono patsiku.

Pamapeto pake, ndizosankhadi munthu. Ngati mupita kokamwa, onetsetsani kuti mwasankha zakudya zopatsa thanzi zomwe zimakukhutiritsani.