Kubwereza Zakudya Zakudya Msuzi: Kodi Zimagwira Ntchito yochepetsa thupi?

Zamkati

• Mitundu ya msuzi zakudya
• Msuzi zakudya msuzi
• Zakudya za msuzi wa nyemba
• Zakudya za msuzi wa kabichi
• Zakudya za msuzi wa nkhuku
• Keto msuzi zakudya
• Zakudya zopatulika za msuzi wa Mtima
• Kodi zakudya zopatsa msuzi ndizothandiza kuti muchepetse kunenepa?
• Zopindulitsa
• Kutsikira pansi
• Mfundo yofunika

Chakudya cha msuzi nthawi zambiri chimakhala chakudya chanthawi yochepa chomwe chimapangidwa kuti chithandizire anthu kuti achepetse kunenepa msanga.

M'malo modyera msuzi wovomerezeka, pali zakudya zingapo zopangidwa ndi msuzi. Ngakhale zina zimangodya msuzi panthawi yonse yakudyazo, zina zimaphatikizaponso mndandanda wazakudya zovomerezeka.

Popeza lingaliro ndikuti muchepetse thupi mwachangu, zambiri mwazakudya izi zimangokhala kwa masiku 5-10.

Nkhaniyi ikufotokoza mitundu yosiyanasiyana ya zakudya za msuzi, zabwino ndi zoyipa za zakudya izi, komanso ngati chakudya cha msuzi ndichothandiza kuti muchepetse thupi.

Mitundu ya msuzi zakudya

Pali mitundu yambiri ya zakudya zamsuzi, ndi zina mwazomwe zili pansipa. Ingokumbukirani kuti pakadali pano palibe kafukufuku wokhudzana ndi zakudya izi.

Msuzi zakudya msuzi

Zakudya zopangidwa ndi msuzi zimatha masiku 7. Komabe, ena amatha masiku 10-14. Pakadali pano, omwe amalimbikitsa kudya msuzi amati mutha kutaya mapaundi 10 kapena 20 (4.5 mpaka 9 kg).

Pa msuzi wophika msuzi, msuzi wokometsera kirimu amaletsedwa, chifukwa amakhala ndi mafuta owonjezera komanso mafuta. M'malo mwake, mumalimbikitsidwa kudya msuzi wokometsera kapena wamzitini womwe umakhala ndi masamba ndi zomanga thupi.

Ngakhale mapulogalamu ena amalimbikitsa kungodya msuzi wokometsera msuzi, ena atha kuloleza zochepa zama calories ochepa monga mapuloteni owonda, masamba osakhuthala, komanso mkaka wa nonfat.

Zakudya za msuzi wa nyemba

Chimodzi mwazakudya zotchuka kwambiri za msuzi wa nyemba ndichokera kwa Michael Greger, MD, wolemba "Momwe Musafe: Dziwani Zakudya Zotsimikiziridwa Ndi Sayansi Kuteteza ndi Kuthetsa Matenda."

Zakudyazo zimalimbikitsa kudya msuzi wa Dr. Greger's Champion Vegetable Bean mpaka kawiri patsiku. Kuphatikiza pa msuzi, mumaloledwa kudya mafuta opanda mafuta, zakudya zopangidwa ndi mbewu, monga mbewu zonse, zipatso, ndi ndiwo zamasamba.

Ngakhale kulibe choletsa kalori, chakudyacho chimalimbikitsa kuchepetsa kudya zakudya zopatsa mphamvu zopatsa mphamvu monga zipatso zouma ndi mtedza kuti zizikhala ndi zotsatira zabwino.

Mosiyana ndi zakudya zina za msuzi, a Greger amayenera kukhala kusintha kwanthawi yayitali pazakudya zopangidwa ndi mbewu.

Omwe amadyetsa izi akuti atha kutaya makilogalamu 4 mpaka 4 mu sabata yoyamba.

Pakadali pano palibe kafukufuku wokhudzana ndi msuzi wa nyemba za Greger. Komabe, zakudya zopangidwa ndi mbewu zalumikizidwa ndi maubwino ochepetsa thupi komanso thanzi la mtima (, 2).

Zakudya za msuzi wa kabichi

Chimodzi mwazakudya zotchuka kwambiri, msuzi wa kabichi ndi njira yodyera masiku 7 yomwe imakhudza kudya msuzi wankhuku- kapena ndiwo zamasamba zomwe zimakhala ndi kabichi ndi masamba ena otsika kwambiri.

Kuphatikiza pa msuzi wa kabichi, mutha kukhalanso ndi chakudya chimodzi kapena ziwiri zochepa zonenepetsa, monga mkaka wosalala kapena masamba obiriwira.

Ngati mukutsata dongosolo la chakudya mosamala, chakudyacho chimati mutha kutaya mpaka 10 mapaundi (4.5 kg) masiku asanu ndi awiriwo.

Zakudya za msuzi wa nkhuku

Zakudya za msuzi wa nkhuku ndimasiku asanu ndi awiri azakudya zolemetsa zomwe zimaphatikizapo kudya msuzi wa nkhuku pachakudya chilichonse kupatula kadzutsa.

Pa chakudya chanu cham'mawa, mutha kusankha pazosankha zochepa zochepa za calorie, zomwe zimaphatikizapo zakudya monga mkaka wa nonfat ndi yogurt, tchizi wopanda mafuta, chimanga chonse cha mkate kapena mkate, ndi zipatso.

Kwa tsikulo, chakudyacho chimalimbikitsa kudya magawo ang'onoang'ono a msuzi wokometsera tsiku lonse. Mwa kudya magawo ang'onoang'ono a msuzi, zakudyazo zimati zidzakuthandizani kuchepetsa kulakalaka ndikulimbikitsa kumverera kokwanira.

Msuzi wokha umakhala ndi ma calories ochepa komanso ma carbs, monga amapangidwa ndi msuzi, nkhuku yophika, zonunkhira monga adyo ndi anyezi, ndi masamba ambiri osakhala wowuma, kuphatikiza kaloti, turnips, broccoli, ndi masamba a collard.

Keto msuzi zakudya

Zapangidwira iwo omwe amatsatira ketogenic (keto), paleo, Whole30, kapena chakudya china chochepa cha carb, chakudya cha msuzi cha keto chimati chimatha kuthandiza anthu kutaya makilogalamu 10 m'masiku 5 okha.

Monga momwe zimakhalira ndi keto wamba, mtundu wa supu ndi carb yochepa, mafuta ambiri, mapuloteni odyera. Pulogalamuyi imapereka makilogalamu 1,200-1,400 patsiku, amachepetsa ma carbs mpaka magalamu 20 patsiku, ndipo amaletsa mtedza, mkaka, ndi zotsekemera zopangira.

Dongosololi limalimbikitsa kudya chakudya cham'mawa chimodzimodzi tsiku lililonse, chomwe chimakhala ndi mazira, batala, nyama yankhumba, peyala, ndi khofi yopanda zipolopolo. Chakudya chochepa kwambiri chodyera mafuta chimaloledwanso, monga udzu winawake wokhala ndi saladi ya keto yokoma.

Tsiku lonse, mumadya makapu anayi a msuzi wa keto, kugawanika pakati pa nkhomaliro ndi chakudya chamadzulo. Msuziwo umaphatikizapo zinthu monga nkhuku, nyama yankhumba, maolivi, phesi la nkhuku, tomato wouma dzuwa, bowa, ndi masamba ena azitsamba.

Zakudya zopatulika za msuzi wa Mtima

Mofananamo ndi chakudya cha msuzi wa kabichi, chakudya cha msuzi wa Sacred Heart ndi dongosolo lamasiku asanu ndi awiri lodyera lomwe limakhala ndi msuzi wokhala ndi msuzi wopanda masamba owuma.

Ngakhale zakudya zina zotsika kwambiri zimaloledwa, chakudyacho ndichapadera kwambiri pazakudya zomwe zingaphatikizidwe tsiku lililonse.

Mukatsatiridwa mosamalitsa, chakudya cha msuzi wa Sacred Heart chimati chimakuthandizani kutaya mapaundi 10-17 (4,5-8 kg) mu sabata limodzi.

Pali mitundu ingapo ya zakudya za msuzi. Ngakhale zina ndizoletsa kwambiri pazomwe mungadye, monga msuzi wa kabichi, zina zimaloleza kusinthasintha, monga msuzi wa nyemba.

Kodi zakudya zopatsa msuzi ndizothandiza kuti muchepetse kunenepa?

Kafukufuku wowonera apeza kuti anthu omwe amadya msuzi pafupipafupi amakhala ndi index ya thupi yocheperako (BMI) ndipo samakhala onenepa kwambiri, poyerekeza ndi omwe samadya msuzi konse (,,).

Chifukwa chomwe msuzi umalumikizidwa ndi kuchepa kwa thupi sichidziwika. Kafukufuku wina akuwonetsa kuti msuzi ungathandize kukulitsa kumverera kokwanira. Chifukwa chake, kudya msuzi pafupipafupi kungathandize kuchepetsa kuchuluka kwa zopatsa mphamvu zomwe mumadya patsiku (,).

Ndikofunikanso kuganizira zina zomwe zitha kufotokozera zaubwenziwu, monga kusiyana kwa chikhalidwe kapena chibadwa pakati pa anthu omwe amadya msuzi pafupipafupi ndi omwe samadya ().

Ponseponse, maphunziro okhwima komanso a nthawi yayitali amafunikira kuti atsimikizire zabwino zomwe zingachitike chifukwa chodya msuzi.

Chinthu china choyenera kuzindikira ndi chakuti kumwa msuzi sikunawonetsedwe kuti muchepetse vuto la kagayidwe kachakudya, gulu lazinthu zomwe zimawonjezera chiopsezo chanu chodwala matenda amtima ndikulemba matenda ashuga a 2 (,).

Ponena za zakudya zapadera za msuzi, pakadali pano palibe umboni wasayansi wokhudzana ndi mphamvu yawo yochepetsera thupi.

Komabe, chifukwa chakudya chochuluka cha msuzi chimapangitsa kuchepa kwakukulu kwa ma calories, kuwatsatira kungakuthandizeni kuti muchepetse thupi (,).

Ndipo ma calories ochepa omwe mumadya pachakudya cha supu, nthawi zambiri chimachepetsa kwambiri.

Ingokumbukirani kuti monganso zakudya zina zotsika kwambiri, zolemetsa zambiri zomwe zidatayika masiku 5-10 mwina chifukwa cha madzi osati kutaya mafuta ().

Kuphatikiza apo, popeza momwe zakudya zimakhalira sabata limodzi kapena kuchepera apo, mutha kupezanso kulemera komwe mudataya pokhapokha mutakhala ndi njira yokhazikika yochepetsera kudya ().

Monga momwe chakudya cha msuzi wa nyemba chimalimbikitsa kuti musinthe momwe mungadyeremo pazomera, atha kukhala ndi moyo wabwino kwanthawi yayitali kuposa enawo.

Kudya msuzi nthawi zonse kumalumikizidwa ndi kuchepa kwa thupi. Komabe, pali kafukufuku wosakwanira wonena za maubwino amadyetsa msuzi kuti muchepetse kunenepa. Komabe, chifukwa cha kuchepa kwa kalori kwamadongosolo akudyawa, mwina mungachepetseko kwakanthawi kochepa.

Zopindulitsa

Kuphatikiza pa kukuthandizani kuti muchepetse thupi msanga, kudya msuzi kumatha kukupindulitsanso, kuphatikiza:

• Kuchuluka kwa kudya masamba. Masamba amapereka mavitamini ofunikira komanso mankhwala opindulitsa. Kuphatikiza apo, kuchuluka kwa kudya kumalumikizidwa ndi kuchepa kwakuchepetsa kunenepa ndi kunenepa kwambiri (,).
• Kuchulukitsa kwa fiber. Popeza nthawi zambiri amakhala ndi masamba ambiri, ndipo nthawi zina amakhala ndi nyemba, tirigu wathunthu, kapena zipatso, zakudya izi zimatha kupereka ulusi wabwino, womwe ungathandize kuchepetsa kudya ().
• Kuchuluka kwa kumwa madzi. Zakudya izi zimatha kupititsa patsogolo kumwa madzi tsiku lonse. Kuphatikiza pakuthandizira ntchito zingapo zofunika mthupi, kafukufuku akuwonetsa kuti kuchuluka kwamadzi kumathandizira kuthandizira kuchepa thupi (,).
• Zosavuta kutsatira. Monga momwe zimakhalira ndi zakudya zina zapamwamba, zakudya za msuzi nthawi zambiri zimakhala ndi malangizo okhwima omwe amawapangitsa kuti azitsatira mosavuta.
• Limbikitsani kudya pazomera. Zina, monga chakudya cha msuzi wa nyemba, zimatha kukuthandizani kuti musinthe momwe mumadyera pazomera. Kudya zakudya zopangidwa ndi mbewu kumalumikizidwa ndi kuchepa kwa kunenepa kwambiri ndikuthandizira kuchepa kwa thupi ().

Komabe, kumbukirani kuti sabata limodzi kapena awiri okha owonjezera masamba, fiber, ndi kumwa madzi sizingakhale ndi phindu lililonse kulemera kwanthawi yayitali komanso thanzi, pokhapokha kutsatira zakudya kungakuthandizeni kusintha moyo wanu kwamuyaya.

Zakudya za msuzi nthawi zambiri zimakhala zosavuta kutsatira ndipo zimatha kuwonjezera kuchuluka kwa madzi, fiber, ndi masamba. Ngakhale kusintha kumeneku kungakhale kopindulitsa, muyenera kusungabe kuwonjezeka kumeneku kuti mupeze zomwe zingachitike kwanthawi yayitali.

Kutsikira pansi

Kupatula zakudya za msuzi wa nyemba za Greger, chimodzi mwazinthu zazikulu kwambiri zomwe zimatsitsidwa pakudya msuzi ndikuti ambiri mwa iwo sanapangidwe kuti azitsatiridwa kwa masiku opitilira 5-10.

Chifukwa chake, pokhapokha mutakhala ndi chakudya chokhazikika kuti musinthe, mutha kuyambiranso kulemera komwe mungataye pachakudya.

Kuphatikiza apo, kafukufuku akuwonetsa kuti mukamalepheretsa kwambiri kuchuluka kwa ma calorie kapena kuchepa thupi msanga, pamakhala kuchepa kwamagetsi. Izi zikutanthauza kuti thupi lanu limayamba kuwotcha mafuta ochepa patsiku kuposa kale (,,).

Zotsatira zake, mutatha kudya, kuchepa kwanu kumatha kukupangitsani kukhala kovuta kuti muchepetse kunenepa.

Kuphatikiza apo, monga zakudya za msuzi monga msuzi wa kabichi ndi Sacred Heart zakudya zili zopanikiza mumitundu ndi kuchuluka kwa zakudya zomwe zimaloledwa, pali vuto la kuchepa kwa michere.

Ngakhale kudya zakudya zoletsedwa kwa masiku 5 kapena 10 okha sikuwoneka kuti kumabweretsa kuchepa kwakukulu kwa michere, makamaka ngati mutenga multivitamin, kuchepetsa kudya kwa kalori kumatha kubweretsa zovuta, monga chizungulire, kufooka, kapena kutopa ().

Popeza zakudya zambiri za msuzi zimangopangidwa kuti zizikhala masiku 5 mpaka 10, sizomwe zimakhala zothetsera kuchepa kwa thupi. Kuphatikiza apo, kuchepa kwakukulu komanso kofulumira kwama calories ndi kulemera kumatha kuchepetsa kuchepa kwa thupi, zomwe zimapangitsa kuti zikhale zovuta kuti muchepetse kunenepa.

Mfundo yofunika

Zakudya za msuzi zakhala zotchuka chifukwa chokhoza kukuthandizani kuti muchepetse kunenepa kwambiri m'masiku 5 mpaka 10 okha.

Komabe, zolemetsa zambiri zotayika pazakudya izi zimachitika makamaka chifukwa cha kuchepa kwa madzi osati mafuta.

Kuphatikiza apo, popeza zakudya izi zimapangidwa kuti zizitsatiridwa kwakanthawi kochepa, mosakayikira mutha kupezanso kulemera komwe mudatha kutaya.

M'malo mwake, monga kudya msuzi kungathandize kuchepetsa chilakolako chanu ndikuchepetsa kudya kwa kalori tsiku lonse, ndibwino kuti muzingophatikizira msuzi muzakudya zoperewera zolemetsa zolepheretsa kudya kwa nthawi yayitali.