Zomwe Zakudya Zosavomerezeka Zonsezi Zikukuchitikiranitu ku Thanzi Lanu

Zamkati

• Pali zibowo zopumira.
• Metabolism yanu imawonongeka.
• Kusintha kumakhala thupi lanu lanthawi zonse.
• Onaninso za

Keto, Whole30, Paleo. Ngakhale simunayese kuyesa izi, mukudziwa mayina ake - awa ndi masitayilo azakudya omwe adapangidwa kuti atipangitse kukhala olimba, owonda, osasunthika, komanso olimbikitsidwa. Iliyonse imakhazikitsidwa pa gawo la sayansi ndipo imadzitamandira ndi kalabu yosangalatsa yodzinenera ikutsimikizira maumboni onse pazanema. Zotsatira zake, mapulogalamuwa ndi okongola. "Anthu amafuna kuwongolera thanzi lawo, ndipo amadziwa kuti ali ndi kuthekera kokhala ndi moyo wathanzi mwa kudya zakudya zina," atero a Robert Graham, MD, woyambitsa wa Fresh Med NYC, njira yothandizira zaumoyo.

Mbali ya kalabu imapangitsanso kadyedwe kamakono kukhala kokongola: Anzanu amakonzekera limodzi, kusinthana maupangiri ndi maphikidwe ogwirizana, komanso amalumikizana pamalingaliro ofunikira, tinene, zakudya zamtundu umodzi, momwe mumadya chakudya chamtundu umodzi wokha. (Ngakhale simukuyenera kudya chakudya ndi mnzanuyo.) Chifukwa chake sizosadabwitsa kuti azimayi oyenerera amadyera-kuyesa zingapo, kapena zonse, za zomwe amadyazi posaka zosangalatsa, zovuta, komanso zotsatira zake.

Ngakhale zakudya zomwe munthu angathe kudya zingakhale ndi phindu lenileni, akatswiri monga Dr. Graham akunena kuti kusintha momwe mungapangire zakudya zanu kumatha kukhala ndi zotsatirapo zoyipa mukazichita kwambiri kapena pafupipafupi. "Thupi lanu limafunikira chakudya chosasinthasintha, chopangidwa mwadongosolo kuti mukhale wathanzi komanso kuti musawononge m'matumbo anu ndi kagayidwe kake," akutero. (Njira ina: chakudya cha 80/20, chomwe chimakupatsani mwayi woti mudye pizza, yay!) Izi ndizomwe muyenera kuyang'anira pazakudya izi-kuphatikiza njira zanzeru, zothandizidwa ndi akatswiri zomwe zingakuthandizeni kukhala athanzi, opatsa mphamvu, komanso oyenerera chilichonse kudya plan.

Pali zibowo zopumira.

Chodetsa nkhaŵa chachikulu ndi zakudya zomwe zimafuna kuthetsa magulu onse a zakudya ndikuti mukusowa zakudya zofunikira muzakudya zimenezo, "akutero Kristine Clark, Ph.D., RDN, mkulu wa masewera olimbitsa thupi ku yunivesite ya Penn State. (Ngati muyang'ana pa zakudya zotchuka kwambiri ku America, mukhoza kuona kuti ndife opambanitsa ndi kudya kwathu.) Tengani keto, chakudya chochepa kwambiri cha carb, chokhala ndi mafuta ambiri: Ngati muchepetse kudya kwanu kwa carb mwa kudumpha mbewu. , zipatso, ndi ndiwo zamasamba, mudzasowa ma fiber, ma antioxidants, komanso mavitamini ngati A ndi C, akufotokoza. Ndipo ngakhale mutasintha msanga pakati pa zakudya, simuli otetezeka kukulephera. "M'masiku atatu okha popanda zakudya zina monga vitamini C mukhoza kukhala ndi zizindikiro za matenda osowa ngati scurvy, "Clark akuti. "Choncho ndikofunikira kukhala ndi ndondomeko yodzaza mipata."

Kukonzekera: Musanayese kudya, onani zakudya zomwe siziloledwa, kenako pezani njira zina zopangira michere yawo. Pazakudya zokhala ndi mkaka wochepa monga Whole30, mwachitsanzo, sinthanani ndi msuzi wamafupa kapena masamba obiriwira. (Ndipo, moona mtima, kuchepetsa zakudya mwina sikungakuthandizeni kuti muchepetse thupi.)

Metabolism yanu imawonongeka.

Mukadumpha kuchokera ku zakudya zina kupita ku zina, kudya kwanu tsiku ndi tsiku kumatha kuyamba kusinthasintha.Ngakhale mutakhala ndi chakudya chimodzi kwa miyezi yambiri, mapulani ambiri otchuka safuna kuwerengera ma calorie, kotero mutha kumadya ma calories 2,000 sabata imodzi ndi 1,200 yotsatira osazindikira. Kusinthasintha kumeneko ndi vuto, Dr. Graham anati: "Ngati simugwiritsa ntchito mphamvu nthawi zonse, mukhoza kuchepetsa kagayidwe kanu kagayidwe, motero mumatha kunenepa." Ikhozanso kusokoneza malingaliro anu anjala, kukusiyani kukhala okwiya, otopa, komanso anjala. (BTW, pali kulumikizana kwamisala pakati pamikhalidwe yanu ndi metabolism.)

Kukonzekera: Gwiritsani ntchito masiku angapo oyamba a zakudya zatsopano kutsatira ma calories kuti muwonetsetse kuti mukukhala ndi thanzi labwino-kwa mayi wa mapaundi 140, 5'4 ", ndiwo makilogalamu 1,700 mpaka 2,400 patsiku, kutengera ntchito yanu Ngati kuli kotheka, idyani zakudya zazing'ono mpaka zinayi mpaka zisanu tsiku lonse kuti thupi lanu lisamayende bwino komanso kuti njala yanu isamayende bwino, akutero Dr. Graham.

Kusintha kumakhala thupi lanu lanthawi zonse.

"Matumbo anu ndi metabolism zimatenga pafupifupi milungu itatu kuti muzolowere zakudya zatsopano," akutero Dr. Graham. Ngati mukuyesera chakudya chatsopano mwezi uliwonse, thupi lanu limangosewera, ndipo izi zitha kukhala zovuta pamakina anu.

Kukonzekera: Khalani ndi pulani kwa milungu itatu, kenako pendani momwe mukumvera. Ngati mwaganiza zosiya, osasinthana ndi zakudya zomwe zimasiyana ndi polar (mwachitsanzo, keto yolemera nyama kupita ku carby veganism). Kusintha mwadzidzidzi kwa carb, mapuloteni, mafuta, kapena kudya kwa fiber kumatha kuyambitsa vuto la GI kapena kutaya mphamvu kwa shuga wamagazi.

Kubweretsanso gulu lazakudya kumafunanso chisamaliro. "Patatha theka la chaka wopanda chakudya, kapangidwe kake m'mimba ka michere yam'mimba kangasinthe, zomwe zimakupangitsani kukhala kovuta kupanga chakudya," akutero Clark. Idyani magawo ang'onoang'ono poyamba. Ngati mukumva zizindikiro za GI kapena ming'oma, onani wotsutsa kuti mudziwe ngati muli ndi chidwi chodya.

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