Chifukwa Chake Muyenera Kusiya Kudya Kwambiri Moyenera

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Ngati muli ngati anthu ambiri aku America, mwayi ndiwe kuti mwatsatira zakudya zoletsa m'dzina la kuchepa thupi panthawi ina: palibe maswiti, palibe chakudya pambuyo pa 8:00, palibe chokonzedwa, mukudziwa kubowola. Zachidziwikire, ndichinthu chimodzi kutsatira zakudya zinazake chifukwa chakusalolera (monga ngati muli ndi matenda a leliac) kapena nkhawa (zamasamba ndi zamasamba). Koma tikulankhula za mtundu wa zoletsa zomwe anthu amadzipangira chifukwa chotsitsa mapaundi. Mtundu womwe umalowerera moyo wako ndikukusiya umadziimba mlandu nthawi iliyonse mukasokoneza. Chenjezo la owononga: Zakudya izi sizigwira ntchito.

"Chakudya chimatanthauza kuti uli pachinthu chomwe ungapite nacho," atero a Deanna Minich, Ph.D., katswiri wazakudya komanso wolemba Lonse Detox: Pulogalamu Yamasiku 21 Yopangira Makonda Kuti Mudutse Zolepheretsa M'dera Lanu Lililonse Moyo. "Ndipo sitikufuna kukhazikitsa anthu kuti alephere."

Ma Dieter amakhetsa 5 mpaka 10% ya kulemera kwawo kuyambira miyezi isanu ndi umodzi yoyambirira, malinga ndi ofufuza a UCLA. Koma pali nsomba: Ofufuza omwewa adapeza kuti pafupifupi munthu mmodzi kapena awiri mwa atatu mwa anthu omwe amadya zakudya amalemera kwambiri kuposa momwe anataya mkati mwa zaka zinayi kapena zisanu, ndipo chiwerengero chenichenicho chingakhale chokwera kwambiri.

Ngakhale mwachidziwitso, tonse timadziwa anthu omwe ayesa zakudya pambuyo pa zakudya, popanda kupambana kwa nthawi yaitali. Ndipo pali mwayi wabwino kuti inunso mwachita chimodzimodzi. Komabe, ambiri aife timabwerera mmbuyo mobwerezabwereza ku zakudya zomwe sizinagwire ntchito-nthawi iliyonse kuganiza mwina ndikadachita chinthu chimodzi ichi mosiyana kapena Ndikudziwa kuti nditha kuyimilira nthawi ino, nthawi zambiri timadziimba mlandu.

Tabwera kudzakuuzani kuti si vuto lanu. Zakudya zimakupangitsani inu kulephera. Ichi ndichifukwa chake.

1. Kudya kumayambitsa kudya kwambiri.

Kuchepetsa kwambiri zakudya zina kumangokulitsa kuzindikira kwanu za izo. Ingoganizirani: Ngati mukudziwa kuti simuyenera kudya brownies, kuwona wina akutsegula masensa anu. Sayansi imatsimikizira izi: Anthu omwe amadya mchere adachita bwino pakudya kwa miyezi isanu ndi itatu poyerekeza ndi omwe adadziletsa okha, malinga ndi kafukufuku wina wa yunivesite ya Tel Aviv.

Phunziroli, pafupifupi achikulire okwana 200 onenepa kwambiri amapatsidwa gawo limodzi mwa magawo awiri azakudya. Gulu loyamba lidadya carb yotsika, kuphatikiza kadzutsa kakang'ono ka 300-calorie. Wachiwiri adadya chakudya cham'mawa cha 600-calorie chomwe chinali ndi mchere. Anthu m'magulu onse awiriwa anali atataya pafupifupi mapaundi a 33 pakati pakuphunzira. Koma theka lachiwiri, gululi lidapitiliza kuonda, pomwe linalo lidapezanso mapaundi 22.

Laura Thomas, Ph.D., katswiri wa kadyedwe kamene kamakhala ku London anati: "Kuletsa magulu a zakudya kapena zinthu zowononga ziwanda monga shuga kungachititse kuti munthu azimva kuti akumanidwa zinthu zofunika pa moyo, zomwe nthawi zambiri zimaonekera ngati kudya mopambanitsa kapena kudya mopitirira muyeso. "Ndikudzigonjetseradi."

2. Moni, kusiya kucheza.

Mndandanda wa malamulo a zakudya ndi ochepetsetsa kwambiri, zomwe zimakhala zovuta kwambiri pazochitika zamagulu. Ngati simungathe kupita ndi zomwe mwayankha ndikupanga zisankho zabwino kwambiri pakadali pano, mutha kudzitseka pazomwe zingakupangitseni kukhala osasangalala, kapena simusangalala mukalowa nawo.

Carrie Gottlieb, Ph.D., katswiri wa zamaganizo ku New York City anati: "Nthawi iliyonse munthu akhazikitsa malamulo akuda ndi oyera pazakudya ndi kudya, zimayambitsa nkhawa za momwe angakhalirebe m'malirewa. "Mumadzifunsa kuti 'ndingapewe bwanji phwando kapena chakudya chodyera' ndikuyembekeza kuti simudzasowa kudya zinthu zina." Izi zitha kukuyesani kuti mupewe mayendedwe ponseponse ndikubweretsa nkhawa, zomwe sizabwino chifukwa chodya mopambanitsa. Eya, osati okhazikika.

3. Mutha kudula zinthu zomwe thupi lanu limafuna.

Pali zakudya zambiri zomwe thupi lanu limafunikira kugwira ntchito ndi 100%. Makamaka pochita masewera olimbitsa thupi, kafukufuku amasonyeza kuti mphamvu ya thupi lanu yodzaza masitolo a minofu imachepa ndi 50 peresenti ngati mudikirira kudya maola awiri mutatha kulimbitsa thupi poyerekeza ndi kudya nthawi yomweyo. Ngati muli pachakudya chomwe chingakulimbikitseni kudzipereka kuti muzitsatira "malamulo," muyenera kubwereranso ndikuwunika zomwe mukuchita, ndipo bwanji.

Kuphatikiza apo, zakudya zambiri zomwe sizili "zoletsedwa" ndizabwino kwa inu pang'onopang'ono: Mkaka ndi chakudya chopatsa thanzi, ma carb amalimbitsa zolimbitsa thupi zanu, ndipo thupi lanu limafunikira mafuta. Ngati muli ndi chidwi chodula china chake pachakudya chanu, ndikofunikira kudziwa chifukwa chake, zotsatira zake ndi chiyani, komanso momwe mungapezere michere m'njira zina. Mwachitsanzo, ngati mulidi ndi lingaliro loti musakhale ndi gluteni, dzifunseni ngati muli ndi chidwi chenicheni kapena ngati mukungozichita chifukwa ndizachabechabe. Kukhala wopanda gluten kumatanthauza kuti mutha kuphonya zakudya zofunika monga fiber, iron, ndi B mavitamini. Lingalirani mosamalitsa.

4. Zimayambitsa kudziimba mlandu kosafunikira.

Tonse timayenda mozungulira masiku ano ndi mtundu wina wa zolakwa zozungulira. Mwinamwake ndichifukwa chakuti mwaiwala kuyitana amayi anu usiku watha, kapena mumafuna kuti muzilimbitsa wokondedwa wanu pogwira pepala lachimbudzi pobwerera kwanu kuntchito-ndipo mwaiwala. Muli ndi kukakamizidwa kokwanira. Chomaliza chomwe muyenera kuchita ndikuthana nacho pankhani ya zomwe mumadya. (Onani: Chonde Lekani Kudziona Kuti Ndiwolakwa pa Zomwe Mumadya)

Podzikakamiza kwambiri, mumatsutsana ndi chifukwa chomwe mumadyera bwino poyamba: kukhala wathanzi. Ofufuza ochokera ku yunivesite ya Canterbury adapeza kuti anthu omwe amagwirizanitsa zolakwa ndi zomwe amadya (muzochitika izi, keke ya chokoleti) sangakhale ndi kulemera kwa chaka chimodzi ndi theka kapena kukhala ndi mphamvu pakudya kwawo. Ndipo pewani pambali, kudzimva kuti ndinu wolakwa komanso kuchita manyazi kumatha kuwononga thanzi lanu. Chifukwa chiyani mumadzimenya chifukwa cha brownie?

"Dzikumbutseni kuti palibe chakudya chomwe mwachibadwa chimakhala chabwino kapena choyipa," akutero a Gottlieb. "Ganizirani za kudya moyenera ndikulola zakudya zonse moyenera kuti mukhale ndi thanzi labwino."

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