Momwe Mungachepetse Kunenepa Pazakudya Zamasamba

Zamkati

• Kodi zakudya zamasamba ndi chiyani?
• Zolepheretsa kuti muchepetse kunenepa pa zakudya zamasamba
• Kudya magawo akuluakulu komanso osakwanira mapuloteni
• Kudya ma carbs ambiri oyeretsedwa
• Kugwiritsa ntchito zakudya zopatsa mphamvu zambiri
• Kuyang'ana pazakudya zamasamba zosinthidwa kwambiri
• Malangizo ochepetsa thupi pazakudya zamasamba
• Zakudya zamasamba zomwe zimathandiza kuchepetsa thupi
• Zakudya zoti mupewe pa zakudya zamasamba kuti muchepetse kunenepa
• Zitsanzo zamapangidwe azakudya zodyera nyama kuti muchepetse kunenepa
• Tsiku 1
• Tsiku 2
• Tsiku 3
• Tsiku 4
• Tsiku 5
• Mfundo yofunika

Kudya zamasamba kwakhala kotchuka kwambiri m'zaka zaposachedwa.

Zakudya izi zimalumikizidwa ndi chiopsezo chochepa cha matenda osachiritsika ndipo zitha kuthandizira kuwonda ().

Komabe, mungavutike kuti muchepetse thupi pazakudya zamasamba - makamaka ngati mukudya ma carbs oyeretsedwa kwambiri kapena zakudya zopangidwa kwambiri.

Nkhaniyi ikufotokoza momwe mungachepetsere kudya zakudya zamasamba.

Kodi zakudya zamasamba ndi chiyani?

Zakudya zamasamba zimapatula nyama, nsomba, ndi nkhuku.

Anthu ena amatha kutsatira chakudyachi pazifukwa zachipembedzo kapena zamakhalidwe, pomwe ena amakopeka ndi zabwino zake.

Mitundu yayikulu yazakudya zamasamba ndi awa:

• Lacto-ovo-zamasamba: amalola mazira ndi mkaka koma osaphatikizapo nyama, nsomba, ndi nkhuku
• Lacto-zamasamba: amalola mkaka koma samaphatikizapo mazira, nyama, nsomba, ndi nkhuku
• Ovo-zamasamba: amalola mazira koma samaphatikizapo mkaka, nyama, nsomba, ndi nkhuku
• Wosadyeratu zanyama zilizonse: Kupatula zinthu zonse zanyama, kuphatikiza uchi, mkaka, ndi mazira

Mitundu ina yodyera yazomera imaphatikizapo kusinthasintha (komwe kumaphatikizapo zakudya zina zanyama koma makamaka zamasamba) ndi pescatarian (zomwe zimaphatikizapo nsomba koma osati nyama).

Zakudya zamasamba zimangoyang'ana zipatso, ndiwo zamasamba, mbewu zonse, nyemba, mtedza, ndi mbewu. Zakudya izi zimakhala ndi michere yambiri, micronutrients, ndi mankhwala opindulitsa, ndipo amakhala ochepa ma calories, mafuta, ndi mapuloteni kuposa zakudya zanyama.

Popeza chakudyachi chimagogomezera zakudya zopatsa thanzi, chimalumikizidwa ndi kuchepa kwa matenda amtima, khansa zina, matenda ashuga, komanso kuthamanga kwa magazi (,,,).

Kuphatikiza apo, kafukufuku akuwonetsa kuti kutsatira zakudya zamasamba kungakhale njira yabwino yochepetsera thupi (,).

Komabe, maubwino osadya nyama amadalira mtundu wa zakudya zomwe mumadya komanso zomwe mumadya.

Kudya mopitirira muyeso kapena kusankha zakudya zochuluka kwambiri zomwe zingakonzedwenso sikungakupindulitseni pang'ono kuposa kudya komwe kumayikidwa pazakudya zosasinthidwa, zamasamba zonse - ndipo kumatha kukhala ndi zovuta zingapo.

Zakudya zamasamba zimaphatikizira nyama, nsomba, ndi nkhuku ndipo zimangoyang'ana pa zakudya zazomera. Zakhala zikugwirizana ndi kuchepa thupi komanso kuchepa kwa matenda opatsirana, koma maubwinowa amadalira zakudya zomwe mumadya.

Zolepheretsa kuti muchepetse kunenepa pa zakudya zamasamba

Ngakhale kuti kudya zamasamba zingaoneke ngati njira yabwino yothetsera kunenepa kwambiri, zinthu zingapo zimalepheretsa izi kuti zisachitike.

Kudya magawo akuluakulu komanso osakwanira mapuloteni

Kudya zopatsa mphamvu zochulukirapo kuposa momwe mungafunire kungapangitse kunenepa.

Ngakhale mutadzaza zakudya zopatsa thanzi pazakudya zamasamba, mwina mungakhale mukuzithandizira magawo akulu kuposa momwe amafunikira.

Izi ndizofala makamaka ngati mumangodya mapuloteni.

Mapuloteni amatha kukulitsa kukhuta mwa kuchepa kwa ma ghrelin, mahomoni omwe amayendetsa njala, omwe amathanso kuchepetsa kuchuluka kwa kalori yanu ndikuthandizira kuchepa thupi (,,).

Ngati simukudya mapuloteni okwanira, mutha kudya chakudya chochulukirapo kuti muzimva kukhuta - zomwe zimalepheretsa kuchepa kwanu.

Ngakhale zosowa zanu za protein zimatha kupezeka mosavuta pazakudya zamasamba, mutha kukumana ndi zovuta poyamba mukamachotsa nyama pazakudya zanu.

Kudya ma carbs ambiri oyeretsedwa

Zakudya zomwe zili ndi ma carbs oyeretsedwa, monga mkate, pizza, ndi pasitala, zimatha kukhala zosavuta kudya kwambiri zakudya zamasamba.

Amapezeka kwambiri ndipo nthawi zina amatha kukhala ndiwo zamasamba okha m'malesitilanti kapena pamisonkhano.

Zakudya zokhala ndi ma carbs oyeretsedwa sizikhala ndi fiber ndipo sizimathetsa njala monga chimanga chonse, ma carbs ovuta. Zotsatira zake, amatha kukulemeretsani ma calories owonjezera ().

Komanso, kafukufuku wina akusonyeza kuti carbs woyengedwa amayambitsa kutulutsa insulini yowonjezera, mahomoni omwe amayang'anira shuga wamagazi. Izi zitha kuperekanso kunenepa (,).

M'malo mwake, kafukufuku wina kuphatikiza achikulire pafupifupi 500,000 adazindikira kulumikizana kwamphamvu pakati pa milingo yayikulu ya insulin pambuyo pa kudya kwa carb komanso kuchuluka kwa thupi (BMI) ().

Kugwiritsa ntchito zakudya zopatsa mphamvu zambiri

Mukasinthira ku zakudya zamasamba, mwina mungakulitse kwambiri chakudya chambiri chodzala mafuta.

Zakudya zamasamba nthawi zambiri zimaphatikizapo mtedza, mbewu, mabotolo a mtedza, mapeyala, kapena kokonati. Ngakhale zakudya izi ndizopatsa thanzi modabwitsa komanso zimadzaza, zimaperekanso zopatsa mphamvu 9 pa gramu - poyerekeza ndi ma calories 4 pa gramu ya mapuloteni ndi carbs.

Mwachitsanzo, supuni 2 (32 magalamu) a batala wa mtedza zimanyamula zopukutira 191, 148 zomwe zimachokera ku mafuta ().

Kuphatikiza apo, anthu ambiri amadya kuposa kukula kovomerezeka kwa ma butter a mtedza ndi mafuta ena athanzi.

Kuyang'ana pazakudya zamasamba zosinthidwa kwambiri

Ngati mukudalira zakudya zambiri zosinthidwa ngati gawo la zakudya zamasamba, mutha kukhala ndi zovuta kuti muchepetse thupi.

Zinthu zambirimbiri ndi zamasamba koma zimakhala ndi zowonjezera zosafunikira ndi zina zopanda thanzi. Zitsanzo ndi ma veggie burger, olowa m'malo anyama, chakudya cha freezer, zinthu zophika, zokometsera zokometsera, ndi tchizi wa vegan.

Zakudyazi nthawi zambiri zimadzaza osati ndi sodium, mankhwala osakanizidwa kwambiri, mankhwala osungitsa mankhwala, ndi mitundu ya utoto komanso ma calories ndi shuga wowonjezera.

Zotsatira zake, amatha kuthandizira kunenepa akamadyedwa mopitirira muyeso.

M'malo mwake, kuwunika kumalumikiza kudya kwa zakudya zopangidwa kwambiri ndi chiopsezo chowonjezeka cha kunenepa kwambiri, komanso cholesterol chambiri cha LDL (choyipa) komanso kuthamanga kwa magazi ().

Zolepheretsa zina kuti muchepetse kudya zakudya zamasamba ndi monga kusadya mapuloteni okwanira komanso kudalira kwambiri ma carb oyengedwa, zakudya zopatsa mafuta, komanso zinthu zopangidwa kwambiri.

Malangizo ochepetsa thupi pazakudya zamasamba

Njira zingapo zitha kuthandizira kupititsa patsogolo zakudya zamasamba, kuphatikizapo:

• Kudzaza theka la mbale yanu ndi masamba osakhuthala. Kusankha nyama zamtundu wapamwamba, monga broccoli, kolifulawa, zukini, masamba obiriwira, ndi bowa, zitha kukuthandizani kuti mukhale okwanira ndikuchepetsa kudya kwa kalori.
• Kuphatikiza mapuloteni pachakudya chilichonse ndi chotupitsa. Zakudya zamasamba zamasamba ambiri zimaphatikizapo nyemba, mtedza, mbewu, mphodza, mazira, zopangira mkaka, ndi zakudya za soya (monga tempeh, tofu, ndi edamame).
• Kusankha ma carbs ovuta. Zakudya zowonjezera izi zimaphatikizapo mbewu zonse, masamba owuma, zipatso, ndi nyemba.
• Kuwona magawo anu azakudya zopatsa mphamvu kwambiri. Phatanizani mtedza, mbewu, ndi mafuta athanzi ndi zakudya zotsika kwambiri kuti musadye kwambiri.
• Kudya makamaka zakudya zonse. Zakudya zosasinthidwa, monga zipatso ndi ndiwo zamasamba, zilibe zosakaniza zosafunikira.
• Kuchepetsa zakudya zopangidwa kwambiri. Pewani nyama zina, zakudya zouma, ndi zakudya zina zopangidwa kwambiri, chifukwa mwina amakhala ndi zowonjezera, mchere wowonjezera, komanso shuga wowonjezera.

Kudya zakudya zamasamba zomwe zimatsindika zakudya zonse zamasamba komanso malire a carbs woyengedwa komanso zinthu zopangidwa kwambiri zingakuthandizeni kuti muchepetse thupi.

Komabe, musaiwale za ena omwe amachititsa kuti muchepetse thupi, monga kugona mokwanira, kutenthetsa madzi, komanso kuchita masewera olimbitsa thupi.

Kuphatikiza mapuloteni nthawi zonse, kudya zakudya zambiri, ndikuchotsa zinthu zosinthidwa kwambiri ndi njira zochepa chabe zomwe mungagwiritse ntchito kuti muchepetse zakudya zamasamba.

Zakudya zamasamba zomwe zimathandiza kuchepetsa thupi

Kulimbikitsa kuchepa thupi, sankhani zakudya zamasamba zomwe zili ndi zakudya zonse, zosakonzedwa pang'ono.

Kutengera mtundu wanu wamtundu, mutha kuphatikizanso mkaka kapena mazira.

Zakudya zamasamba zomwe zingathandize kuchepetsa thupi ndizo:

• Masamba osakhazikika: broccoli, belu tsabola, kolifulawa, zukini, bowa, tomato, biringanya, kaloti, udzu winawake, ndi nkhaka
• Masamba owuma: nandolo, mbatata, chimanga, ndi sikwashi wachisanu
• Zipatso: zipatso, malalanje, maapulo, nthochi, mphesa, zipatso, kiwi, ndi mango
• Mbewu zonse: quinoa, mpunga wofiirira, farro, mapira, balere, ndi tirigu wa bulgur
• Nyemba ndi nyemba: mphodza, nyemba zakuda, nyemba za pinto, ndi nyemba za impso
• Mtedza ndi mbewu: maamondi, walnuts, pistachios, cashews, mbewu za mpendadzuwa, mbewu za chia, ndi mabotolo a mtedza
• Mapuloteni otsamira: nyemba, nyemba, mtedza, mbewu, mabotolo a mtedza, mazira, yogurt wachi Greek, mkaka, ndi soya monga tofu, tempeh, ndi edamame
• Mafuta athanzi: mapeyala, maolivi, kokonati, mtedza, mbewu, mabotolo a mtedza, ndi tchizi
• Madzi ndi zakumwa zina zabwino: seltzer yachilengedwe, madzi opatsa zipatso, ndi khofi wamba kapena tiyi

Kudya masamba osiyanasiyana osakanikirana, mbewu zonse, nyemba, mtedza, ndi mbewu zingakuthandizeni kuti muchepetse zakudya zamasamba.

Zakudya zoti mupewe pa zakudya zamasamba kuti muchepetse kunenepa

Ngakhale zakudya zambiri zamasamba zimakhala zathanzi mwachilengedwe, zakudya zamasamba zosinthidwa kwambiri sizikhala choncho.

Muyenera kuchepetsa kapena kupewa zakudya zotsatirazi ngati mukudya zamasamba kuti muchepetse:

• Zakudya zamasamba kwambiri: ma veggie burger, m'malo mwa nyama, chakudya cha mafiriji, maswiti oundana, ndi zonamizira zamkaka
• Ma carbs oyengedwa: mkate woyera, pasitala yoyera, bagels, ndi ma crackers
• Zakudya zosakaniza ndi zakumwa: maswiti, makeke, mitanda, shuga wa patebulo, masodasi, timadziti ta zipatso, zakumwa zamagetsi, ndi tiyi wokoma

Kuphatikiza apo, yesetsani kupewa chakudya chochulukirapo - makamaka shuga ndi zopatsa mphamvu.

Ngati mukuyang'ana kuti muchepetse zakudya zamasamba, muyenera kusiya zopangidwa mwaluso kwambiri, ma carbu oyeretsedwa, ndi zakumwa zotsekemera.

Zitsanzo zamapangidwe azakudya zodyera nyama kuti muchepetse kunenepa

Dongosolo lakudya la masiku asanu limapereka malingaliro ochepa pazakudya zamasamba kuti muchepetse kunenepa.

Tsiku 1

• Chakudya cham'mawa: oats odulidwa ndi maapulo, chiponde, ndi sinamoni
• Chakudya: saladi wokhala ndi masamba, mazira ophika kwambiri, peyala, tomato, ndi vinaigrette wa basamu
• Chakudya: Msuzi wa nyemba zakuda wokhala ndi chidole cha yogurt wachi Greek, buledi wambewu zonse, ndi saladi wammbali
• Akamwe zoziziritsa kukhosi: Maamondi ndi chokoleti chakuda

Tsiku 2

• Chakudya cham'mawa: mazira ophwanyidwa ndi broccoli ndi cheddar, kuphatikizapo mbali ya zipatso
• Chakudya: mbale ya burrito yokhala ndi mpunga wabulauni, nyemba za pinto, phwetekere, anyezi, ndi peyala
• Chakudya: Zakudyazi za zukini ndi marinara, mbewu za mpendadzuwa, ndi nyemba zoyera
• Akamwe zoziziritsa kukhosi: chingwe tchizi kapena lalanje

Tsiku 3

• Chakudya cham'mawa: yogati wamba wachi Greek wokhala ndi chinanazi, kokonati wonyezimira, ndi walnuts
• Chakudya: msuzi wa mphodza, tsabola wodulidwa, ndi guacamole
• Chakudya: biringanya Parmesan amatumikira pasitala yambewu yonse ndi nyemba zobiriwira
• Akamwe zoziziritsa kukhosi: bala yambewu yambewu kapena zipatso

Tsiku 4

• Chakudya cham'mawa: mbale ya smoothie yopangidwa ndi mkaka wa amondi wopanda shuga, sipinachi, mbewu za hemp, zipatso zachisanu, ndi nthochi
• Chakudya: saladi wa dzira pa mkate wambewu wonse wokhala ndi strawberries, kaloti, ndi hummus
• Chakudya: Yambani mwachangu ndi tofu, kaloti, broccoli, mpunga wofiirira, msuzi wa soya, ndi uchi
• Akamwe zoziziritsa kukhosi: mango wouma ndi pistachios

Tsiku 5

• Chakudya cham'mawa: mazira awiri ndi kagawo kamodzi ka toast yambewu yonse ndi avocado, kuphatikiza mbali ya mphesa
• Chakudya: saladi ndi kale, pecans, cranberries zouma, tchizi mbuzi, ndi edamame
• Chakudya: zokometsera zokometsera za chickpea pambali pa bowa wosungunuka ndi mbatata yophika
• Akamwe zoziziritsa kukhosi: yogurt yosavuta yachi Greek ndi yamatcheri

Malingaliro awa odyera komanso zokhwasula-khwasula atha kukuthandizani kuti muyambe ndi kudya zamasamba kuti muchepetse kunenepa.

Mfundo yofunika

Zakudya zamasamba zomwe zimayang'ana zakudya zopatsa thanzi zimatha kukuthandizani kuti muchepetse thupi.

Komabe, ndikofunikira kudya mapuloteni okwanira kwinaku mukuchepetsa gawo lanu komanso kudya zakudya zopatsa mphamvu zopatsa mphamvu, ma carbs oyeretsedwa, komanso zinthu zopangidwa kwambiri.

Kumbukirani kuti sizakudya zonse zamasamba zopanda thanzi.