Chifukwa Chomwe Kudzichitira Nokha Ndi Chinsinsi # 1 Chakudya Chopatsa Thanzi

Zamkati

• Ndiye inde, muyenera mchere
• Koma muyenera kudzichitira nokha kangati?
• (zodabwitsa) zopatsa thanzi
• Onaninso za

Timakonda kale, quinoa, ndi salimoni monga momwe amadyera wathanzi. Koma kudya zamasamba, mbewu zonse, ndi mapuloteni owonda mobwerezabwereza si njira yabwino yopezera thupi lathanzi, lathanzi. Kudziyesa mochenjera ndi zomwe zimakuthandizirani kuti muchepetse thupi ndikuchepetsa, akatswiri akutero. Chifukwa: Kusangalala ndi maulendowa nthawi zonse kumakuthandizani kuti mukhale olimbikira komanso kukulepheretsani kudya, akufotokoza a Lauren Slayton, R.D.N., mwini wa Foodtrainers ku New York City. Zimakupangitsanso kukhala wosangalala.

"Zokumana nazo zosangalatsa, monga kudya chakudya chomwe mumakonda, zimatulutsa mankhwala opatsa thanzi muubongo," akutero katswiri wazakudya Jessica Cording, R.D.N. Kulimbikitsidwa komwe mumapeza kumakupangitsani kukhala kosavuta kuti mukhale ndi zizolowezi zabwino zonse.

Ndiye inde, muyenera mchere

Kuyesa kupewa kudya zakudya zokhutiritsa, kapena kudzimva kuti ndife olakwa chifukwa chodya izi, kungokugwirani ntchito. Matupi athu adapangidwa kuti azilakalaka maswiti ndi mafuta, malinga ndi kafukufuku. Zakudya zilinso gawo lokhazikika pazachikhalidwe chathu-mchere titatha kudya, pitsa ya Lachisanu usiku ndi abwenzi, keke yokondwerera zochitika zapadera - kotero sizodabwitsa kuti timakakamizika kukhala nazo.

"Ponena za kuchepa thupi, kudyetsa moyo wako ndikofunikira monga kudyetsa thupi lako," Cording akuti. "Kusangalala ndi zakudya zopatsa thanzi kumakuthandizani kuchita zimenezo."

Kudya zakudya zapadera kumawonjezeranso kusiyanasiyana kwa zakudya zanu, ndipo izi zimakuthandizani kuti mukhale ochepa. Pakafukufuku ku Yunivesite ya Cornell, anthu omwe anali ndi milomo yofuna kudya komanso kudya zakudya zosiyanasiyana anali ndi BMI yotsika kuposa omwe amadya zakudya zomwezo. Zomwe mukuyesa zatsopano ndizosangalatsa, simukumva kufunika kodya mopitirira muyeso, ofufuzawo akuti.

Kulandira kuwonongeka kwa chakudya kumatha kukuthandizani kuti mukhale okhuta mwachangu. Zotengera izi: Anthu amadzimva atakhutira atamwa smoothie yotchedwa "indulgent" kuposa atamwa wosatchulidwayo, ngakhale chidali chakumwa chomwecho, malinga ndi kafukufuku wofalitsidwa mu magaziniyo Kukoma. Ubongo wathu umaphunzira kugwirizanitsa kusangalala ndi zinthu zinazake zochepetsera njala m'thupi, akutero wolemba kafukufuku Peter Hovard wa payunivesite ya Sussex ku UK. Thupi kuti liyankhe ndikuchepetsa chilakolako chanu, akufotokoza. (Yesani imodzi mwazokometsera zokometsera zokometsera.)

Koma muyenera kudzichitira nokha kangati?

Yankho lalifupi: tsiku lililonse. Dzipatseni pang'ono zomwe mumalakalaka, ndikuziphatikiza ndi kuchuluka kwa ma calorie anu. Kuti musangalale ndi zokonda zazikulu kamodzi kapena kawiri pa sabata, ingochepetsani pang'ono kwina. Mwachitsanzo, ngati mukupita kumalo odyera komwe mumakonda brownie sundae, yitanitsani malo opepuka, monga nsomba yowotcha kapena nkhuku, ndikusankha masamba osakhuthala ngati broccoli m'malo mwa mbatata.

Sangalalani ndi chithandizo pang'onopang'ono kuti mukulitse chidziwitso. Mu kafukufuku wofalitsidwa mu Journal of Consumer Marketing, anthu omwe adatenga chithunzi chodyera asanadye adachipeza chokoma, chifukwa kuchedwa kwakanthawi kudalola mphamvu zawo zonse kuyamba kudya asanadye. Kaya muma Instagram mchere wanu kapena kungoyika foloko yanu pakati pa kulumidwa, kusangalala ndikuwona, kununkhira, ndi kukoma kwa mbale yanu kudzakuthandizani kuti mukhale okhutira kwambiri.

(zodabwitsa) zopatsa thanzi

MFUNDO YOFUNIKA: Kudya mafuta kumapangitsa kuti ukhale wochepa thupi. Kafukufuku waposachedwa kwambiri akuwonetsa kuti kudya mafuta kumatseketsa njala muubongo wanu ndipo zimakulepheretsani kudya, pomwe nthawi yomweyo mukukweza thupi lanu, atero a Mark Hyman, MD, director of the Cleveland Clinic Center for Functional Medicine and the author of Idyani Mafuta, Khalani Onenepa. Izi zikutanthauza kuti zakudya zinayi zokhala ndi mafuta ambiri sizili bwino pazakudya za apo ndi apo - ndi zabwino kwa inu. (Ndicho chifukwa chake zakudya zamafuta ochepa sizikhutiritsa.)

Yogurt yodzaza mafuta: Kafukufuku akuwonetsa kuti anthu omwe amasankha yogati wamafuta onse ndi ochepa kuposa omwe alibe mafuta. Mafuta amathandizanso thupi lanu kuyamwa vitamini D mu mkaka.

Batala: Buluu wochokera ku ng'ombe zodyetsedwa ndi udzu umakhala ndi chitetezo chambiri choteteza ma antioxidants komanso conjugated linoleic acid, mtundu wamafuta womwe umalimbitsa kagayidwe kanu ndi chitetezo chamthupi, Dr. Hyman akuti.

Nyama yofiira: Ili ndi mavitamini A, D, ndi K2. Ingokhalani otsimikiza kuti musankhe udzu wodyetsedwa: Ndemanga yatsopano mu Briteni Journal of Nutrition imapeza kuti ili ndi omega-3 fatty acid wathanzi kuposa 50% kuposa ng'ombe yodyetsedwa ndi fakitale.

Tchizi: Kudya kumatha kulimbikitsa mabakiteriya omwe ali m'matumbo anu kuti apange butyrate, chinthu chomwe chimathandizira kagayidwe kachakudya, kafukufuku wapeza.

Onaninso za