Ndani Ayenera Kudya Zakudya Zokhala ndi Mapuloteni Ambiri?

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Mwamuwonapo ku masewera olimbitsa thupi: mayi wonyezimira yemwe nthawi zonse amapha pa squat rack ndipo akuwoneka kuti amakhala ndi mazira owiritsa, nkhuku yokazinga, ndi ma protein a whey. Ndizabwinobwino kuti muzifunsa ngati mapulani okhala ndi mapuloteni ambiri ndiye chinsinsi chochepetsera. Makamaka chifukwa ndizotsogola monga kuchiritsa ndi makhiristo komanso kulimbitsa thupi.

Kawirikawiri amakhala ndi chakudya chochepa cha carbohydrate (taganizirani paleo kapena Atkins), zakudya zamapuloteni ambiri zakhala zikuwonetsedwa kuti zimapangitsa kuti muchepetse zotsatira zakuchepetsa, kusangalatsa kukhutira mukatha kudya, komanso kuthandizira kuchepetsa magazi. Kuphatikiza apo, zimathandiza kukonza minofu yanu ikang'ambika mukamachita masewera olimbitsa thupi. (Osadandaula, misozi yaying'ono ndiyabwino. Ikakonza, minofu yanu imabweranso yamphamvu kuposa kale.)

Koma njira iyi yodyera siyiyeso yayikulu-yokha kwa aliyense amene akufuna kutaya mapaundi ochepa. M'malo mwake, kudya kwambiri kuposa kuchuluka kwa mapuloteni (pafupifupi magalamu 0.8 mpaka 1.0 a mapuloteni pa kilogalamu ya kulemera kwa thupi-kapena magalamu 55 mpaka 68 kwa munthu wolemera mapaundi 150-malinga ndi katswiri wazakudya a Jennifer Bowers, Ph.D.) atha kubweretsa ndi nkhani zochepa. Kafukufuku wina ku University of Connecticut adanenanso kuti kuchepa kwa madzi m'thupi ndi vuto, pomwe kafukufuku wina wasonyeza kuti zakudya zamapuloteni ambiri zimalumikizidwa ndi chiopsezo chowonjezeka cha khansa yamatenda komanso matenda a impso. Ndipo anthu omwe amadya zakudya zamapuloteni kwambiri omwe ali ndi nyama yofiira amakhala ndi uric acid m'magazi awo ambiri, zomwe zimawonjezera chiopsezo cha gout.

Ndiye ndi anthu ati omwe angapindule ndi zakudya zamapuloteni kwambiri? Omwe atha kupanga zolimbitsa thupi ndi aliyense amene angafune kuchepa kwakanthawi kwakanthawi, atero a Jonathan Valdez, RDN, wapampando wothandizana nawo ku Greater New York Dietetic Association. "Kudya kumeneku sikuti kumachepetsa kuchepa kwakanthawi kwakanthawi," akutero. "Aliyense amene ali ndi vuto la impso ali pachiwopsezo cha impso kapena gout, kapena anthu omwe ali ndi matenda ashuga kapena kuthamanga kwa magazi ayenera kuwapewa."

Mofanana ndi chizolowezi chilichonse chodyera, Valdez amalangiza aliyense amene akuganiza za mtundu uwu wa zakudya zokhala ndi mapuloteni ambiri, otsika kwambiri kuti atsatire ndi dokotala wamkulu wachipatala kapena wolembetsa zakudya.

Ndikufuna: Mukuyang'ana njira yachangu komanso yosangalatsa yomwe ili ndi mapuloteni? Yesani Jimmy Dean Yokondweretsa Broccoli ndi Mazira a Tchizi. Ndi chakudya cham'mawa chofunda, chokoma ndikubwera m'mbale yanu mumphindi ziwiri, mudzapeza puloteni wamkulu wokhala ndi mazira awiri okoma a frittatas sangweji ya soseji ya nkhuku ndi tchizi.

"Mudzafunika kumwa madzi ochulukirapo, vitamini B6 (ya protein metabolism), ndi mavitamini ena monga calcium, magnesium, vitamini D, ndi iron," akutero. "Mukamadula ma carbs ndi shuga, mumakhala minofu yochepa yosungira glycogen, yomwe imatha kubweretsa kuperewera kwa zakudya."

Ngati mwalandira chitsogozo kuchokera kwa dokotala wanu, onetsetsani kuti muli anzeru pazosankha zanu zama protein. Nthawi zonse ndibwino kuti mupeze chakudya chonse cha ma macronutrients anu, m'malo moonjezera ufa. (Koma, ngati muli mumsika, awa ndiwo mapuloteni abwino kwambiri azimayi.) Valdez amalimbikitsa yogurt wachi Greek kapena zakudya zina zotchuka zomwe zili ndi mapuloteni ambiri, monga saumoni, ng'ombe, kapena tofu-pafupifupi ma ouniki atatu (pafupifupi kukula ya bolodi la makhadi) ndimakulidwe abwino.

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