Zakudya Zapamwamba Zokuthandizani Kuchepetsa Kunenepa Kwambiri

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Sitikonda kukuuzani zomwe muyenera kuchita - mutha kupanga zisankho zanu mwanzeru. Koma tikupanga zosiyana pano. Tsatirani malamulo 11 awa ndipo muchepetse thupi. Timalonjeza.

Kuchepetsa Kunenepa: Pump Up The Volume

Zachidziwikire, muyenera kuganizira zamafuta ndi zopatsa mphamvu mukamaganizira chakudya kapena chotupitsa. "Koma chakudya ndi mpweya, kapena kuchuluka kwa chakudya, ndizofunikanso," atero a Barbara Rolls, Ph.D., pulofesa wazakudya ku Penn State komanso wolemba Dongosolo Lodyera Volumetrics. "Zakudya zolemera kwambiri zimatha kudzaza ndi ma calories ochepa." Mwachitsanzo, simungapeze ma calories 100 a zoumba (pafupifupi chikho 1⁄4) kukhala okhutiritsa monga ma calories 100 a mphesa (pafupifupi kapu imodzi). Pakafukufuku wina, a Rolls adazindikira kuti anthu omwe amadya saladi wambiri ndi zipatso zatsopano amadya 8% yocheperako ma calories (koma amadzimva kuti ndi okwanira) monga omwe anali ndi zolemera zochulukirapo (komanso zotsika kwambiri) monga tchizi ndi mavalidwe. Pafupipafupi popanda kugunda kwa kalori, sankhani zipatso zokhala ndi fiber komanso ma veggies.

Zakudya ZABWINO ZABWINO: Zakudya zabwino kwambiri pakugona tulo tatikulu

Kuchepetsa Kunenepa: Snooze More ndikuchepetsa Zambiri

Kudzikakamiza kugona pabedi m'mawa kuti muchite masewera olimbitsa thupi kungakhale kukuwonongerani zochita zanu pochepetsa thupi ngati simukudula diso lokwanira. Kafukufuku watsopano wochokera ku yunivesite ya Chicago amasonyeza kuti kudumpha pa zzz pamene mukudya zakudya kumapangitsa thupi lanu kutaya madzi ambiri, minofu, ndi minofu ina m'malo mwa mafuta - zomwe zimachepetsa kagayidwe kanu. Susan Kleiner, Ph.D., R.D., mwiniwake wa High Performance Nutrition ku Mercer Island, Washington anati: “Kulephera kugona kumapangitsa thupi lanu kukhala lopanikizika,” anatero Susan Kleiner, Ph.D., RD. Kuphatikiza apo, imatha kukulitsa thupi lanu kupanga ma ghrelin, mahomoni olimbikitsa kudya. Kuchepetsa Kunenepa: Osamwa Ma calories Anu

Anthu wamba aku America amalandira 22% yama calories ake tsiku lililonse (pafupifupi 350) kuchokera ku zakumwa. Vuto: "Zamadzimadzi zimayenda mofulumira kwambiri m'mimba mwanu kuti ubongo wanu uzindikire kudya kwa kalori," akutero Kleiner. Kafukufuku ku American Journal of Clinical Nutrition adapeza kuti anthu omwe amadula zakumwa zotsekemera pachakudya chawo adataya kilogalamu imodzi patadutsa miyezi isanu ndi umodzi kuposa omwe adachepetsa ma calorie ofanana pachakudya.

Ndipo sodas si zakumwa zokha zomwe muyenera kuzisamala, atero a Bob Harper, ophunzitsa pa NBC's The Biggest Loser. "Mutha kutentha ma calories 200 mukuchita masewera olimbitsa thupi kwa mphindi 30 ndikubwezeretsanso m'thupi mwanu pomwa chakumwa chamasewera kapena latte yodzaza shuga."

ZAKUMWA MOYO: Momwe mungamwe madzi pang'ono

Kuchepetsa Kunenepa: Phatikizani Pamwamba Kuti Pare Pansi

Mapuloteni, ochokera ku nyama, nyemba, ndi mtedza, ndi ulusi, omwe amapezeka mu buledi wa tirigu wathunthu ndi zokolola, ndizofunikira kwambiri. Ngakhale kulibwino: idyani limodzi. "CHIKWANGWANI chimayamwa madzi ndikutupa m'mimba mwanu, kutengera malo," atero a Kleiner, membala wa bungwe la alangizi a SHAPE. "Ndipo mapuloteni amatumiza chizindikiritso cha mahomoni m'thupi lanu chomwe chimakupangitsani kukhala okhuta." Kafukufuku wofalitsidwa mu New England Journal of Medicine akuwonetsa kuti anthu omwe amatsatira zakudya zomwe amaphatikiza awiriwa amakonda kuonda kapena kulemera, mwina chifukwa sakhala ndi kuchuluka kwa shuga m'magazi komwe kungayambitse kudya kwambiri.

Kuchepetsa Kunenepa: Chotsani Kamodzi Pamlungu

Akatswiri azakudya amakonda kuchita nthabwala kuti palibe amene adanenepa akudya kaloti. Pali zowona izi: Kafukufuku ku American Journal of Clinical Nutrition akuti omwe amadya zamasamba ndi 15% ocheperako kapena onenepa kuposa anzawo omwe amadya nyama. Ndi chifukwa chakuti odyetsa nyama samakonda kudya ma calories ochepa ndi mafuta, komanso zipatso ndi ndiwo zamasamba zambiri. Koma simusowa kuti mupite ku turkey kuti muwone phindu. Yesani kukhala opanda nyama kamodzi pa sabata: Bwezerani ng'ombe yamphongo mu tacos ndi nyemba, kapena khalani ndi sangweji ya hummus m'malo mwa ham ndi Swiss.

MFUNDO ZATSOPANO ZOKHUDZA IFEYO: Sanjani chakudya chanu cham'mawa cham'mawa Kuti muchepetse kunenepa: Patulani Katundu Wanu Patsogolo

Mwamvapo nthawi miliyoni: Osadumpha kadzutsa. "Kudya koyamba kumabwezeretsa kutentha kwa kalori yanu," akufotokoza a Bob Harper, omwe adapanga kulimbitsa thupi kwathu kwa Bikini Body Countdown. "Ngati simudya mkati mwa maola awiri mutadzuka, kagayidwe kanu kagayidwe kake kamatha kuchepa kuti musunge mphamvu." Noshing koyambirira kumakupatsani mphamvu ndikukulimbikitsani kuti mukhalebe olimba tsiku lonse. M'malo mwake, ofufuza ochokera ku department ya Agriculture ku U.S. "Amayi ambiri ayenera kukhala ndi cholinga chopeza ma calories 300 mpaka 400 pa kadzutsa," akutero Bob Harper.

Mukumenyana kuti mutuluke pakhomo? Gwiritsani ntchito yokonzekera pang'ono: Lamlungu, pikitsani mazira owiritsa kwambiri (ma calories 80 aliyense), ndipo pezani imodzi ndi paketi ya oatmeal yomwe imapangidwa ndi mkaka wa nonfat ndi nthochi yosenda (pafupifupi ma 290 calories). "Puloteni imatha ndi njala," akutero a Bob Harper, "ndipo ma carbs amakulimbikitsani."

DZIWANI IZI: Kuwongolera zabwino, zoyipa, ndi zamafuta

Kuonda: Pangani Anzanu ndi Mafuta

Mafuta ali ndi zopitilira kawiri zopatsa mphamvu za carbs kapena mapuloteni, koma "thupi lanu limafunikira mafuta kuti azigwira ntchito," akutero Kleiner. "Mukapanda kudya mokwanira, ubongo wanu umatumiza chizindikiro ku maselo anu kuti agwire mafuta a thupi." Izi zikutanthauza kuti mungafunikire kuwonjezera kuchuluka kwamafuta anu kuti muchepetse.

M'malo mwake, kafukufuku waposachedwa ku The New England Journal of Medicine adapeza kuti azimayi omwe amadya mafuta ochepa (35% ya ma calories) adatsitsa avareji ya mapaundi 13-ndikuwasunga-kuposa omwe anali ndi mapangidwe otsika. Mafuta amatenganso nthawi yambiri kugaya ndikuthandizira kuthana ndi njala ndi ma binges.

Yang'anani kubzala mafuta monga maolivi, mtedza, ma avocado, komanso nsomba, zamafuta athanzi a polyunsaturated ndi monounsaturated. Pongoganiza kuti mukudya zopatsa mphamvu 1,600 patsiku, yesetsani kusunga mafuta anu tsiku lililonse pafupifupi 62 magalamu, kapena ma calories 560.

MALANGIZO OTHANDIZA ODYA: Zakudya zapamwamba za akatswiri azaumoyo

Kuonda: Pangani Chakudya Kukhala Chochitika Chachikulu

“Anthu sadziŵa zimene akuika m’kamwa,” akutero Kleiner, “makamaka pamene akudya pamaso pa kompyuta kapena pa TV. Koma mukapanda kusamala ndi chakudya chanu, mumadya zambiri. "Mimba yathu sizindikira kuti takhuta pomwe malingaliro athu sali pa chakudya," akutero Rolls. Amalimbikitsa kupeza nthawi yokhala pansi ndikudya chakudya "chosamalitsa" kamodzi patsiku. Ngati mukuyenera kuti mudye chakudya chamasana, kulumwani pakati pa maimelo ndikuyesetsa kuyisamalira iliyonse.

Kuchepetsa Kunenepa: Pitirizani, Khalani ndi Cookie

Kafukufuku munyuzipepala ya Obesity akuwonetsa kuti azimayi omwe amati amatsata zakudya zolimba anali 19% omwe amakhala onenepa kwambiri kuposa omwe ali ndi chakudya chosavuta kudya. James O. Hill, Ph.D., director of the Center for Human Nutrition at the University of Colorado, Denver anati: "Mukakhala ndi malingaliro oti mulibe chilichonse kapena kuti mulibe kanthu, mukuyamba kulephera." "Nthawi zambiri, kuzembera kumodzi kumakupangitsani kumva kuti ndinu ogonjetsedwa ndikupangitsani kusiya." M'malo mwake, dziperekeni kanthawi kamodzi. Kleiner akupereka malingaliro odzipatsa makadi asanu "otuluka m'zakudya zanga kwaulere" mlungu uliwonse. Ingochepetsani gawo limodzi nthawi iliyonse.

ZOTSATIRA ZOPANDA MOLANGO: Yesani maphikidwe awa a chokoleti otsika

Kuchepetsa Kunenepa: Khalani Sleuth Yachakudya

Phukusi kapena menyu anganene kuti chakudya ndi "kalori wochepa," koma sizikutanthauza kuti ndi kusankha mwanzeru. Lisa R. Young, Ph.D., RD, Lisa, Young, Ph.D., RD, pulofesa wothandizira zakudya ku yunivesite ya New York. Zowonadi, mu kafukufuku waku Yunivesite ya Cornell, ofufuza adapeza kuti odyera kumalo odyera "athanzi" adachepetsa chakudya chawo ndi pafupifupi ma calories 200. Onani kuchuluka kwa kalori! Mungadabwe!

ZOYENERA KUKHALA: Musakhulupirire nthano 7 zofala zazakudya izi

Kuchepetsa Kunenepa: Lembetsani Zakudya Zanu

Kuwerengera zopatsa mphamvu ndiye gawo lalikulu la kuchepa thupi, koma zimayendera limodzi ndikuwongolera magawo. “Timakonda kudya mopambanitsa chifukwa nthawi zambiri ‘timadya ndi maso’—ngati tingathe kuziona m’mbale, ubongo wathu umaganiza kuti tifunika kuzimaliza,” akutero Young. Kuti musunge ma servings, gwiritsani ntchito mbale yaying'ono. Ofufuza ku Yunivesite ya Cornell adapeza kuti anthu omwe amadya ma hamburger pamsuzi amakhulupirira kuti amadya pafupifupi 20% kuposa ma calorie kuposa momwe analiri, pomwe omwe adadya mbale za mainchesi 12 amaganiza kuti adya pang'ono ndipo sanakhutire. Chifukwa chake ikani chakudya chanu pachakudya cha saladi m'malo mwake.

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