Zinthu Zing'onozing'ono 20 Zomwe Zimakupangitsani Kunenepa

Zamkati

• 1. Kudya Mwachangu
• 2. Osamwa Madzi Okwanira
• 3. Kukhala Wochezeka Kwambiri
• 4. Kukhala Patali Kwambiri
• 5. Kusagona Mokwanira
• 6. Kusakhala ndi Nthawi Yopuma
• 7. Kudya Ku Mbale Zazikulu ndi Mbale
• 8. Kudya Pamaso pa TV
• 9. Kumwa Zakudya Zanu
• 10. Kusadya Mapuloteni Okwanira
• 11. Osamadya CHIKWANGWANI Chokwanira
• 12. Kutenga Chikepe Mmalo Mwa Masitepe
• 13. Kusakhala Ndi Zakudya Zosakaniza Zabwino
• 14. Kudya Mafuta Ambiri Opatsa Thanzi
• 15. Kugula Popanda Mndandanda Wogulitsa
• 16. Kumwa Zakumwa Za Mkaka Zochuluka Kwambiri
• 17. Kusadya Zipatso Zokwanira ndi Zamasamba
• 18. Kugwiritsa Ntchito Kuvala Kwambiri
• 19. Kukhala ndi Nthawi Zakudya Zosasinthasintha
• 20. Osadya Wathanzi Loweruka ndi Lamlungu
• Mfundo Yofunika Kwambiri

Munthu wamba amapeza kilogalamu imodzi kapena awiri (0.5 mpaka 1 kg) chaka chilichonse ().

Ngakhale kuti chiwerengerocho chikuwoneka chochepa, icho chikhoza kufanana ndi mapaundi 10 mpaka 20 owonjezera (4.5 mpaka 9 kg) pazaka khumi.

Kudya moyenera komanso kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuti izi zisachitike. Komabe, nthawi zambiri zimakhala zazing'ono zomwe zimanyamula pa mapaundi.

Mwamwayi, mutha kuwongolera posintha zizolowezi zanu lero.

Nazi zinthu 20 zazing'ono zomwe zikukupangitsani kukhala wonenepa.

1. Kudya Mwachangu

M'masiku ano, anthu ali otanganidwa kwambiri kuposa kale ndipo amakonda kudya msanga.

Tsoka ilo, kudya msanga kungakupangitseni kunenepa. Kafukufuku akuwonetsa kuti anthu omwe amadya msanga nthawi zambiri amakhala onenepa kwambiri kapena onenepa kwambiri (, 3,).

Izi ndichifukwa choti zimatenga nthawi kuti thupi lanu liuze ubongo wanu kuti ladzaza. Chifukwa chake, anthu omwe amadya mwachangu amatha kudya mosavuta kuposa momwe thupi lawo limafunira asanakhutire ().

Ngati mumadya msanga, yesetsani kuti muchepetse pang'onopang'ono mwa kutafuna kwambiri ndikumuluma pang'ono. Mutha kuphunzira njira zina zochepetsera kudya kwanu pano.

2. Osamwa Madzi Okwanira

Kafukufuku akuganiza kuti mpaka 16-28% ya achikulire amakhala osowa madzi, pomwe achikulire ali pachiwopsezo chowonjezeka ().

Kusamwa madzi okwanira kumatha kukupangitsani kumva ludzu. Chosangalatsa ndichakuti, ludzu lingakhale lolakwika ngati chizindikiro cha njala kapena kulakalaka chakudya ndi thupi ().

Pakafukufuku wina, asayansi adapeza kuti anthu omwe amamwa makapu awiri amadzi asanadye chakudya cham'mawa adadya zopatsa mphamvu pa 22% kuposa anthu omwe sanamwe madzi ().

Koposa zonse, madzi opanda madzi ali ndi zopatsa mphamvu. Kafukufuku wina apeza kuti kuchotsa zakumwa zotsekemera ndi madzi kumachepetsa kudya kwa kalori mpaka 200 calories patsiku ().

Mukapeza madzi osasangalatsa, yesani kuwonjezera magawo a nkhaka, mandimu kapena zipatso zomwe mumakonda kuti muwonjezere kukoma.

3. Kukhala Wochezeka Kwambiri

Kukhala ndi moyo wocheza ndikofunikira kuti mukhale ndi moyo wosangalala pantchito.

Komabe, kukhala pagulu kwambiri kumatha kukupangitsa kukhala wonenepa. Zochitika pagulu nthawi zambiri zimaphatikizapo chakudya kapena mowa, zomwe zimatha kuwonjezera ma calories osafunikira pazakudya zanu.

Kuphatikiza apo, kafukufuku akuwonetsa kuti anthu amakonda kudya monga anthu omwe ali nawo. Chifukwa chake ngati anzanu amadya magawo akulu kapena amakonda zakudya zopanda thanzi, mumatha kutsatira zomwezo (10, 11).

Mwamwayi, pali zinthu zomwe mungachite kuti mukhale athanzi osasiya moyo wanu wachikhalidwe. Mutha kupeza malangizo anzeru odyera athanzi mukamadya panja pano.

4. Kukhala Patali Kwambiri

M'mayiko aku Western, wamkulu amakhala maola 9 mpaka 11 patsiku ().

Ngakhale zikuwoneka zopanda vuto, kafukufuku akuwonetsa kuti anthu omwe amakhala nthawi yayitali amatha kukhala onenepa kwambiri. Kuphatikiza apo, ali pachiwopsezo chachikulu cha matenda osachiritsika komanso kufa msanga ().

Mwachitsanzo, kuwunika kwamaphunziro sikisi a anthu pafupifupi 600,000 adapeza kuti achikulire omwe amakhala nthawi yayitali kuposa maola 10 patsiku, monga wamba wogwira ntchito muofesi, anali ndi chiwopsezo chachikulu cha 34% chofa msanga ().

Chosangalatsa ndichakuti, kafukufuku apezanso kuti anthu omwe amakhala motalikitsa akuwoneka kuti sakwanitsa nthawi yomwe amakhala atachita masewera olimbitsa thupi (,).

Ngati ntchito yanu ikuphatikizapo kukhala nthawi yayitali, onetsetsani kuti mumachita masewera olimbitsa thupi musanagwire ntchito, nthawi yamasana kapena mutatha ntchito kangapo pa sabata. Muthanso kuyesa kugwiritsa ntchito desiki yoyimirira.

5. Kusagona Mokwanira

Oposa theka la anthu aku America sagona mokwanira ().

Tsoka ilo, kusowa tulo kumalumikizidwa mwamphamvu ndi kunenepa. Izi ndichifukwa cha zinthu zambiri, kuphatikiza kusintha kwama mahomoni komanso kusowa kolimbitsa thupi ().

Pakafukufuku wina, asayansi adasanthula kugona kwa amayi opitilira 68,000 azaka zopitilira 16. Adazindikira kuti azimayi omwe amagona ochepera maola 5 usiku anali ndi chiopsezo chachikulu chokunenepa kuposa anthu omwe amagona maola 7 kapena kupitilira apo ().

Choyipa chachikulu, anthu omwe sagona mokwanira amatha kupeza mafuta am'mimba, kapena mafuta owoneka bwino. Kunyamula mafuta owoneka bwino kumalumikizidwa ndi chiopsezo chachikulu cha matenda owopsa monga matenda amtima ndi matenda ashuga amtundu wa 2 (,).

Ngati mukuvutika kuti mugone, mutha kupeza malangizo othandizira kukuthandizani kugona mofulumira apa.

6. Kusakhala ndi Nthawi Yopuma

Anthu ambiri amakhala otanganidwa ndipo alibe nthawi yocheza nawo.

Zachisoni, kusakhala ndi nthawi yopumula kumatha kukupangitsani kuti mukhale ndi nkhawa nthawi zonse ndikukhala ndi mafuta.

Kafukufuku akuwonetsa kuti kupsinjika kosalekeza kumalumikizidwa ndi mafuta am'mimba. Zikuwoneka kuti kupsinjika kumeneku kumapangitsa kuti anthu mosazindikira azilakalaka "zakudya zabwino" zopatsa thanzi kuti athetse nkhawa ndikupangitsa kuti azimva bwino ().

Kusinkhasinkha ndi njira ina yabwino yothanirana ndi kupsinjika. Kuwunikanso maphunziro 47 a anthu opitilira 3,500 adawonetsa kuti kusinkhasinkha kunathandiza kuthana ndi nkhawa komanso nkhawa ().

Kupatula kusinkhasinkha, mutha kuyesanso yoga, kuchepetsa kumwa tiyi kapena khofi ndikuchita zinthu moganizira kuti muchepetse kupsinjika.

7. Kudya Ku Mbale Zazikulu ndi Mbale

Kukula kwa mbale ndi mbale zanu kumakhudza kwambiri chiuno chanu.

Pakusanthula kafukufuku 72, asayansi adapeza kuti anthu amadya chakudya chochuluka akamapatsidwa mbale ndi mbale zokulirapo kuposa mbale zing'onozing'ono komanso mbale popanda kuzindikira. Pafupifupi, anthu omwe amadya pazakudya zazikuluzikulu adadya 16% zowonjezera ma calories pa chakudya ().

Kuphatikiza apo, kafukufuku wina adapeza kuti ngakhale akatswiri azakudya mosadziwa adadya ayisikilimu 31% pomwe amapatsidwa mbale zazikulu ().

Izi zimachitika chifukwa mbale zazikulu zimatha kupangitsa kuti chakudya chikhale chochepa kuposa momwe ziliri. Izi zimanyengerera ubongo wanu kuganiza kuti simunadye chakudya chokwanira.

Kungosinthira pama tebulo ang'onoang'ono kungakuthandizeni kudya chakudya chochepa osamva njala.

8. Kudya Pamaso pa TV

Nthawi zambiri anthu amadya akawonera TV, akusakatula intaneti kapena akuwerenga. Komabe, kudya mutasokonezedwa kumatha kukupangitsani kuti mudye zambiri.

Kuwunikanso kwamaphunziro a 24 kunapeza kuti anthu amadya chakudya chochuluka pakudya akamasokonezedwa ().

Chosangalatsa ndichakuti, iwo omwe amadya akusokonezedwa nawonso amadya chakudya chochulukirapo masana. Izi zikhoza kukhala chifukwa chakuti sanazindikire kuchuluka kwa chakudya chomwe amadya panthawi ya chakudya.

Pamene mukudya, yesetsani kuchotsa zosokoneza zonse ndikuyang'ana pa chakudya chanu. Izi zimadziwika kuti kudya mosamala ndipo zimathandiza kuti kudya kuzikhala kosangalatsa komanso kwanzeru ().

9. Kumwa Zakudya Zanu

Kumwa timadziti ta zipatso, zakumwa zozizilitsa kukhosi ndi zakumwa zina zikhoza kukupangitsani kukhala wonenepa.

Ubongo wanu sulembetsa zakumwa kuchokera kuzakumwa momwe zimalembetsera zopatsa mphamvu kuchokera kuzakudya, kutanthauza kuti mwina mudzalipiranso pakudya chakudya china pambuyo pake ().

Pakafukufuku wina, anthu 40 adadya ma calories 300 kuchokera kumaapulo athunthu, maapulosi kapena apulo ndi chakudya chawo nthawi zisanu ndi chimodzi. Asayansi apeza maapulo athunthu akudzaza kwambiri, pomwe msuzi wa apulo unali wochepa kwambiri kudzaza ().

Pezani mafuta anu kuzakudya zonse m'malo mwa zakumwa. Zakudya zonse zimatenga nthawi yambiri kutafuna ndi kumeza, zomwe zikutanthauza kuti ubongo wanu umakhala ndi nthawi yochulukirapo yokhudzana ndi njala.

10. Kusadya Mapuloteni Okwanira

Kusowa kwa mapuloteni muzakudya zanu kumatha kukupangitsani kukhala wonenepa.

Chuma chofunikira ichi chimatha kukuthandizani kuti mukhalebe athanzi kwa nthawi yayitali pomwe mukudya zakudya zochepa ().

Mapuloteni amauza thupi kuti lipange mahomoni okwanira monga peptide YY, GIP ndi GLP-1. Imauzanso thupi kuti lipange mahomoni ochepa amanjala ngati ghrelin (,).

Kafukufuku akuwonetsanso kuti zakudya zamapuloteni apamwamba zitha kuthandizira kukulitsa kagayidwe kanu ndikusunga minofu - zinthu ziwiri zofunika kuti mukhale wathanzi (,).

Kuti muwonjezere kudya kwa mapuloteni, yesani kudya zakudya zowonjezera zomanga thupi monga mazira, nyama, nsomba, tofu ndi mphodza. Mutha kupeza zakudya zokoma zamapuloteni apa.

11. Osamadya CHIKWANGWANI Chokwanira

Kuperewera kwa fiber mu zakudya zanu kumatha kukupangitsani kukhala wonenepa. Izi ndichifukwa choti CHIKWANGWANI chimathandizira kuti musakhale ndi chilakolako chofuna kukhala ndi moyo wautali (,,).

Kafukufuku wina adawonetsa kuti kudya magalamu ena 14 a fiber tsiku lililonse kumachepetsa kalori yanu mpaka 10%. Izi zitha kubweretsa kutayika kwa mapaundi 4.2 (1.9 kg) kwa miyezi inayi ().

Kupatula pakudya, zovuta za fiber pa kuchepa thupi ndizotsutsana. Ngakhale zili choncho, kuti fiber ikudzaza kumatha kuteteza m'chiuno mwanu.

Mutha kuwonjezera chakudya chomwe mumadya mukamadya masamba ambiri, makamaka nyemba ndi nyemba. Kapenanso, mungayesere kutenga chowonjezera chosungunuka ngati glucomannan.

12. Kutenga Chikepe Mmalo Mwa Masitepe

Mukatenga chikepe m'malo mwa masitepe akuntchito, mukuphonya kulimbitsa thupi kosavuta.

Kafukufuku akuwonetsa kuti mumawotcha zopatsa mphamvu 8 pamasitepe 20 aliwonse omwe mumakwera. Ngakhale ma calories 8 angawoneke ngati opanda pake, amatha kuwonjezera ma calories opitilira zana patsiku ngati mumakonda kuyenda pakati pa malo ambiri ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti anthu omwe akukwera masitepe akhalanso ndi thanzi labwino komanso kukhala ndi thanzi labwino pamtima komanso muubongo (,, 40).

Kuphatikiza apo, kafukufuku akuwonetsa kuti kukwera masitepe kumathamanga kuposa kutenga chikepe ngati mungakonde nthawi yodikira (40).

13. Kusakhala Ndi Zakudya Zosakaniza Zabwino

Njala ndi chimodzi mwazifukwa zazikulu zomwe zimapangitsa anthu kunenepa.

Anthu akakhala ndi njala, amatha kudya magawo okulirapo azakudya. Kuphatikiza apo, njala imatha kukulitsa zokhumba zanu pazakudya zopanda thanzi (41, 42,).

Kukhala ndi zokhwasula-khwasula bwino ndikuthandizira kuthana ndi njala ndikuletsa kulakalaka kwanu zakudya zopanda thanzi.

Ingokumbukirani kuti musunge kukula kwamagawo anu pakudya. Kupanda kutero, kudya zakudya zopatsa thanzi zambiri limodzi ndi zakudya zazikulu kumatha kukhudzanso m'chiuno mwanu.

Mutha kupeza malingaliro azakudya zambiri zokoma pano.

14. Kudya Mafuta Ambiri Opatsa Thanzi

Mafuta athanzi monga avocado, mafuta a coconut ndi maolivi ndi gawo lofunikira pa chakudya chopatsa thanzi.

Tsoka ilo, "kukhala ndi chinthu chabwino chambiri" imagwiranso ntchito ku mafuta athanzi. Ndi chifukwa chakuti mafuta athanzi amakhalanso ndi ma calories ambiri.

Mwachitsanzo, supuni imodzi yokha ya maolivi imakhala ndi zopatsa mphamvu 119. Ngati muwonjezera makapu angapo amafuta mu chakudya chanu, ma calories akhoza kuwonjezera msanga (44).

Ngakhale mafuta athanzi ali ndi ma calories ambiri, ndiopatsa thanzi ndipo sayenera kupeŵedwa. M'malo mwake, khalani ndi cholinga choti mupeze mafuta ambiri pazakudya zanu kuchokera kuzakudya zonse monga saumoni ndi peyala. Zakudya izi ndizodzaza kuposa mafuta okha.

Kuphatikiza apo, khalani ndi cholinga chodya mafuta abwino, mapuloteni owonda, zipatso ndi ndiwo zamasamba. Izi ziyenera kuchepetsa zakudya zanu ndikuchepetsa kalori yanu ya tsiku ndi tsiku.

15. Kugula Popanda Mndandanda Wogulitsa

Kugula popanda mndandanda wazogulitsa kumatha kukupangitsani kukhala wonenepa.

Sikuti mndandanda wazogula ungakuthandizireni kusunga ndalama, komanso ungakuletseni kugula zinthu mwachangu, zomwe nthawi zambiri zimakhala zosavomerezeka.

M'malo mwake, kafukufuku wambiri apeza kuti anthu omwe amagula ndi mndandanda wazogula amatha kudya athanzi, amalemera pang'ono ndikusunga ndalama zambiri (,).

Nawa maupangiri angapo opangira mndandanda wazogulitsa:

• Konzani zakudya m'gulu kuti zisapezeke.
• Ngati mumalidziwa bwino sitoloyi, lembani mndandanda wazakudya zanu kuchokera pafupi kwambiri mpaka pakhomo lolowera kutali kwambiri. Izi zidzakuthandizani kupulumutsa nthawi ndikupewa mayesero.
• Onetsetsani kuti mndandanda wazogulitsa zikugwirizana ndi dongosolo lanu la chakudya sabata iliyonse kuti musabwererenso m'sitolo.

16. Kumwa Zakumwa Za Mkaka Zochuluka Kwambiri

Opitilira 60% aku America amamwa khofi tsiku lililonse (47).

Chakumwa chotchuka ichi sichimangolimbikitsa, komanso chimadzaza ndi ma antioxidants ndi michere yopindulitsa.

Komabe, kafukufuku akuwonetsa kuti oposa theka la anthu aku America amawonjezera kirimu, shuga, mkaka ndi zina zowonjezera ku khofi wawo, zomwe zimatha kuyipangitsa kukhala yopanda thanzi. Izi zikutanthauza kuti chizolowezi chanu cha khofi chingakhale chikuwonjezera phindu (48).

Mwachitsanzo, latte yayitali yochokera ku Starbucks ili ndi ma calories 204. Kusinthana ndi khofi wakuda kumatha kukupatsani khofi wofanana wopanda ma calories owonjezera (49, 50).

17. Kusadya Zipatso Zokwanira ndi Zamasamba

Ochepera kuposa 1 ku 10 aku America amakwaniritsa malingaliro pazakudya ndi zipatso ().

Ichi ndiye chifukwa chachikulu chomwe 70% aku America ali onenepa kwambiri kapena onenepa kwambiri).

Sikuti zipatso ndi ndiwo zamasamba zokha zimangodzaza ndi michere yopindulitsa, komanso ndizochepa kwambiri, zomwe ndizabwino m'chiuno mwanu (53).

Kafukufuku ambiri adawonetsanso kuti anthu omwe amadya masamba ndi zipatso zochulukirapo amakhala athanzi (,).

Ngati zikukuvutani kudya zipatso ndi nyama zamasamba, nazi malangizo othandiza:

• Onjezerani zipatso ku oatmeal m'mawa.
• Konzani timitengo tating'onoting'ono ta veggie ndikupita nanu kukagwira ntchito.
• Onjezerani masamba ambiri odulidwa mumsuzi wanu, stews ndi lasagnas.
• Idyani msuzi wokhala ndi ndiwo zamasamba ndi mphodza momwe kumazizira panja.
• Ngati zikukuvutani kukonzekera nkhumba zatsopano, yesetsani kuzisakaniza ndi nyama zankhuku.

18. Kugwiritsa Ntchito Kuvala Kwambiri

Kutsekera kamodzi kokometsera saladi kumatha kukhala ndi zopatsa mphamvu zochuluka kuposa saladi yanu yonse.

Mwachitsanzo, zovala za saladi wamba monga famu yamaluwa, tchizi wama bleu ndi mavalidwe a Kaisara zimakhala ndi zopatsa pakati pa 130 mpaka 180 ma calorie potengera (56, 57, 58).

Kuti muwone izi, zingakutengereni mphindi 30 mukuyenda pang'onopang'ono kuti muwotchere zovala za saladi (59).

M'malo mwake, yesetsani kuchepetsa mavalidwe a saladi momwe mungathere, chifukwa amatha kuwonjezera ma calories pazakudya zanu. Kapenanso, sankhani kuvala saladi wotsika kwambiri ngati vinaigrette.

19. Kukhala ndi Nthawi Zakudya Zosasinthasintha

Ngakhale kuchedwetsa kudya nthawi ndi nthawi sikukuvulaza, kudya nthawi zonse nthawi zosakhala bwino kumatha kuwononga thanzi lanu komanso m'chiuno mwanu.

Pakafukufuku wina wa anthu 11, asayansi adapeza kuti anthu omwe nthawi zonse amadya samamva njala asanadye komanso amakhala okhuta atadya. Izi zikutanthauza kuti anthu omwe ali ndi nthawi yodyera nthawi zambiri amatha kumva njala komanso kudya chakudya chochuluka ().

Chomwe chimakhudza kwambiri ndikuti anthu omwe amakhala ndi nthawi yakudya mosasamala amakhala pachiwopsezo chachikulu cha matenda opatsirana. Izi zimaphatikizapo matenda amadzimadzi, matenda amtima, insulin kukana komanso kuwongolera shuga (,).

Mwachidziwitso, nthawi yachakudya yosakhazikika imatha kulimbikitsa zotsatirapo zoyipa izi posintha nthawi yamkati yamthupi lanu. Wotchi yamkati imathandizira njira zanthawi zonse monga njala, kagayidwe kake kagayidwe kake ndi chimbudzi, kudya mosasamala kumatha kusokoneza mayendedwe awo (,,).

20. Osadya Wathanzi Loweruka ndi Lamlungu

Nthawi zambiri anthu zimawavuta kuti azidya wathanzi mkati mwa sabata chifukwa amakhala ndi zochita za tsiku ndi tsiku ndi ntchito zawo komanso moyo wawo.

Komanso, kumapeto kwa sabata kumakhala kosapangika. Kuphatikiza apo, anthu atha kukhala pafupi ndi zokopa zosayenera, zomwe zimatha kudzetsa kunenepa.

Pakafukufuku wina, asayansi adazindikira momwe anthu 48 amadyera komanso kuchita masewera olimbitsa thupi. Adapeza kuti anthu amakhala onenepa kumapeto kwa sabata, popeza amadya chakudya chochuluka komanso samachita zambiri ().

Mwamwayi, mumakhalanso ndi nthawi yambiri kumapeto kwa sabata yopita panja kukachita masewera olimbitsa thupi. Komanso, mutha kupewa mayesero pochotsa zakudya zopanda thanzi m'nyumba.

Mfundo Yofunika Kwambiri

Pali zinthu zambiri zazing'ono zomwe zingakupangitseni kunenepa.

Komabe, mutha kusintha masinthidwe amoyo lero kuti muwayankhe.

Potsatira malangizo ochepa chabe m'nkhaniyi, onetsetsani kuti mwapindula kwambiri ndi zakudya zanu zopatsa thanzi komanso masewera olimbitsa thupi komanso kupewa kuwononga mwangozi.