Zakudya Zamasamba Zochepetsa Kuonda: Zomwe Muyenera Kudziwa

Zamkati

• Koma kodi njirayi ndi yabwino?
• Malangizo ochepetsera kunenepa
• 1. Muzidya nthawi yokwanira
• 2. Onetsetsani magawo anu
• 3. Onetsetsani kuti mukupeza mapuloteni okwanira
• 4. Pitani zakumwa "zopatsa thanzi"
• 5. Musamamwe mowa mopatsa thanzi
• Mfundo yofunika

Kodi kutaya thupi kumatheka?

Ngati mukufuna kukhetsa mapaundi, mwina mungaganizire kuyesa zakudya zamasamba. Vegans samadya nyama, nsomba, mazira, kapena zopangira mkaka. M'malo mwake, amadya zinthu monga zipatso ndi ndiwo zamasamba, nyemba ndi nyemba, komanso milk yodzala ndi mbewu, mankhwala ena a nondairy, ndi nyama zina.

Ngakhale anthu ena amasankha moyo wosadyeratu zanyama zilizonse chifukwa cha nkhawa zamankhwala, zakudya zomwezo zitha kukhala ndi thanzi. Malinga ndi kafukufuku waposachedwa, kukhala wosadyeratu zanyama kungakuthandizeninso kuti muchepetse kunenepa kwambiri.

Zikutheka bwanji? Kafufuzidwe kafukufuku amafunika, koma akuganiza kuti kudya vegan kungapangitse kuchepetsa kuchuluka kwa zakudya zamafuta ambiri zomwe mumadya. Mukamadya zakudya zamasamba, mutha kumaliza kudya m'malo mwa zakudya zoterezi ndizosagwiritsa ntchito ma fiber ambiri omwe amakhala ndi ma calories ochepa ndikukukhalitsani nthawi yayitali.

Koma kodi njirayi ndi yabwino?

Kudula magawo ena azakudya zazikulu kumatha kuwoneka ngati kopanda thanzi. Ndipo pokhapokha mutayang'anitsitsa zakudya zanu, zitha kutero.

Ena amadandaula, mwachitsanzo, za kupeza mapuloteni okwanira kapena zakudya zina zofunika, monga vitamini B-12. Vitamini uyu amapezeka mwachilengedwe mwa zinthu zanyama zokha, ndipo ngati mungakhale osowa, zimatha kuchepa magazi. Zamasamba zimayenera kuwonjezera zakudya zawo ndi mavitamini, tirigu wokhala ndi mavitamini, komanso zopangira ma soya kupewa zoperewera.

Ena atha kukhala ndi vuto ndi kuyeserera kwa yo-yo mutatha kudya vegan. Kodi izi zikutanthauza chiyani? Ndipamene mumadutsa munthawi yocheperako ndiyeno nkupezanso kulemera konseko kapena kupitirirapo, mwina mutakhala ndi vuto lomamatira zakudya zokhazokha. Zakudya zamtunduwu zimalumikizidwa ndi zovuta zina, monga chiwopsezo chowonjezeka cha mtundu wachiwiri wa matenda ashuga ndi matenda amtima.

Mosasamala izi ndi zovuta zina zomwe zingatheke, mutha kudya zakudya zamasamba komanso kuti muchepetse kunenepa. Chinsinsi - monga zakudya zonse - chimayang'ana kwambiri zakudya zopatsa thanzi motsutsana ndi zopatsa mphamvu. Kwa vegans, zakudya izi zimaphatikizapo zinthu monga:

• zipatso ndi ndiwo zamasamba
• mbewu zonse
• nyemba ndi nyemba
• mtedza ndi mbewu

Chepetsani kapena pewani zakudya zopangidwa ndi vegan zomwe zili ndizowonjezera izi:

• mafuta
• shuga
• starches
• ndi sodium
• zowonjezera chakudya

Malangizo ochepetsera kunenepa

Azimayi amafunika kudya makilogalamu 2,000 tsiku lililonse kuti akhale ochepa. Kuti muchepetse kunenepa, chiwerengerochi chimatsika mpaka ma calories pafupifupi 1,500 patsiku. Amuna nthawi zambiri amafunika kudya zopatsa mphamvu 2,500 tsiku lililonse kuti achepetse thupi komanso kuzungulira makilogalamu 2,000 patsiku kuti achepetse kunenepa.

Kalori ya zakudya zopanda thanzi silingafanane ndi kalori ya chakudya chonse malinga ndi momwe thanzi limayendera. Ngakhale mutakhala pansi pamalingaliro anu a kalori, kudzaza ma cookie onse a Nutter Butter, omwe amakhala ndi vegan, ndi osiyana kwambiri ndikudzaza zidebe za zipatso zatsopano.

Pali zinthu zambiri zomwe zimakhudza kuchepa thupi, kuphatikizapo:

• zaka
• kutalika
• kulemera kwamakono
• zakudya
• zochitika zolimbitsa thupi
• thanzi labwino
• zina zamankhwala

Ngakhale simungathe kuwongolera zinthu zonsezi, mutha kuwongolera zakudya zanu komanso masewera olimbitsa thupi. Mosasamala mtundu wa zakudya zomwe mungasankhe, muyenera kutsatira malangizo awa odyera athanzi.

1. Muzidya nthawi yokwanira

Kudya msana tsiku lonse sikuli bwino kuti muchepetse kunenepa. Kusunga nthawi pachakudya ndikofunikira kuti mukhale ndi kagayidwe kabwino ndikulimbikitsanso kudya.

Mwambiri, yesani kudya chakudya nthawi yomweyo tsiku lililonse kuti malingaliro anu ndi m'mimba muzikhala zodziwikiratu. Kudya pachakudya chokulirapo poyerekeza ndi zakudya zina zamasiku anu. Izi zitha kutanthauza kusamutsa chakudya chanu chamasana pang'ono ndikudya chakudya chochepa.

Ngati mwachita masewera olimbitsa thupi, yesani kudya pasanathe mphindi 45 kuti mumalize. Izi zidzakuthandizani kudyetsa ndikukonzekera minofu yanu.

Kodi simukuyenera kudya liti? Pakadutsa maola awiri musanagone. Kudya mafuta oyandikira pafupi ndi nthawi yogona kumalumikizidwa ndi kunenepa komanso kusokonezeka tulo.

2. Onetsetsani magawo anu

Kukula kwa magawo kumakhala ndi zakudya zilizonse zomwe mumadya - vegan kapena ayi. Dipatimenti Yanga ya Zolima ku United States ya My Plate ikusonyeza kuti azimayi ndi abambo ambiri amalandila izi tsiku lililonse:

Nazi zitsanzo za kusakaniza kosiyanasiyana kwa zakudya zosiyanasiyana pagulu lirilonse la vegans:

3. Onetsetsani kuti mukupeza mapuloteni okwanira

Malangizo apano pakudya kwamapuloteni amakhala pafupifupi ma ola 5.5 patsiku, kapena pafupifupi 0,41 magalamu pa mapaundi olemera thupi. Izi zikutanthauza kuti mayi wa mapaundi 150 amayenera kudya pafupifupi magalamu 61 a protein tsiku lililonse. Mwamuna wolemera mapaundi 175 ayenera kudya pafupifupi magalamu 72 tsiku lililonse.

Mukagawa izi kukhala zopatsa mphamvu, pali pafupifupi 4 calories pa gramu ya protein. Chifukwa chake mkazi wachitsanzo ichi amayenera kupeza zopatsa mphamvu 244 kuchokera ku protein tsiku lililonse, ndipo mwamunayo amayenera kupeza ma calories 288 kuchokera ku protein.

Mapuloteni abwino azomera ndi awa:

4. Pitani zakumwa "zopatsa thanzi"

Musanadye smoothie wogula sitolo, ganizirani kuchuluka kwake kwama calories omwe angakhale nawo. Ngakhale zotchedwa zakumwa zabwino komanso zosakanikirana zamagetsi zimatha kunyamula nkhonya ya caloric.

Choyamba, tiyeni tiwone chakumwa chomwe anthu ambiri amadziwa kuti sichiyenera kuwonongeka pamene akudya: Soda ya 20 ounce imakhala ndi masupuni 15 mpaka 18 a shuga.

Nanga bwanji za msuzi wa lalanje womwe wangobiridwa kumene? Lili ndi pafupifupi ma ola 20. Acai smoothie? Mutha kukhala ndi ma calories 460 pa ma ola 20.

Werengani malemba mosamala ndikuganiza zopulumutsa zakumwa izi pamwambo wapadera.

Kumamatira ndi madzi nthawi zonse kumakhala kubetcha kwanu kwambiri mukamayesetsa kutsitsa nambala pamlingo. Ndi hydrating ndipo lili ziro zopatsa mphamvu. Ngati simukukonda madzi osavuta, mungaganizire zowonjezera Finyani mandimu kapena laimu kapena kuyesa tiyi wazitsamba ndi madzi owala.

5. Musamamwe mowa mopatsa thanzi

Malamulo omwewo amagwiranso ntchito kwa ndiwo zamasamba zosadyedwa zosakaniza ndi nyama zosadya nyama: Idyani pang'ono. Anthu wamba aku America amadya masupuni 22.2 a shuga tsiku lililonse. Kaya izi zimachokera ku ice cream sundae kapena mtanda wa makeke wosadyeratu zanyama zilizonse, akadali makilogalamu 335 omwe alibe zakudya zabwino.

Shuga atha kusokoneza kagayidwe kanu ndikumabweretsa mavuto azaumoyo kupitirira kunenepa, kuphatikiza kuthamanga kwa magazi, kutupa, komanso triglycerides wamagazi. Kodi zinthu zabwino zotere ndizokwanira bwanji? Amayi amayenera kuchepetsa shuga wawo watsiku ndi tsiku mpaka masupuni 6 kapena zopatsa mphamvu 100 tsiku lililonse. Amuna ayenera kukhala ndi cholinga chotsikira masipuni osachepera 9 kapena ma calorie 150 tsiku lililonse.

Ngati mukufuna zakudya zopatsa thanzi zamchere zomwe sizikhala ndi shuga ndi mafuta, yesani zipatso. Kupanda kutero, idyani kachigawo kakang'ono ka ndiwo zamasamba ndi kusunga zina zonse mawa kapena sabata yamawa.

Mfundo yofunika

Kudya zakudya zamasamba kungakuthandizeni kuti muchepetse thupi. Komabe, nthawi zonse ndibwino kuti mukalankhule ndi dokotala kapena katswiri wazakudya musanachite kusintha kwakukuru pazakudya zanu. Muyenera kukambirana momwe mungapezere zakudya zofunikira, monga mavitamini ndi mavitamini a B.

Dokotala wanu amathanso kukhala ndi malingaliro ena amomwe mungachepetsere kunenepa, monga kusunga zolemba za chakudya kapena kuchita masewera olimbitsa thupi pafupipafupi.