Kodi yogati (kapena chakudya cha yogati) imathandiza kuchepetsa thupi?

Zamkati

• Zakudya ziwiri za yogurt zafotokozedwa
• The Yoplait Light Sabata Ziwiri Tune Up
• Zakudya za yogurt
• Malingaliro okhudza yogurt ndi kuchepa thupi
• Chidziwitso cha calcium
• Mapuloteni akuti
• Maantibiotiki akuti
• Kodi yogurt ndiyothandiza kuchepetsa thupi?
• Kuwonjezera yogurt ku zakudya zanu
• Kusintha zakudya zina ndi yogurt
• Zowonongeka za yogurt kuti muchepetse kunenepa
• Njira zathanzi zophatikizira yogurt yambiri pazakudya zanu
• Mfundo yofunika

Yogurt ndi mkaka wofukiza womwe umasangalatsidwa padziko lonse lapansi ngati chakudya cham'mawa kapena chotupitsa.

Komanso, zimakhudzana ndi thanzi la mafupa komanso kupukusa m'mimba. Anthu ena amatinso imathandizira kutaya thupi (,).

M'malo mwake, zakudya zingapo zimangokhala mozungulira yogurt, kunena kuti ndichofunikira kukuthandizani kuti muchepetse kunenepa. Komabe, mwina mungadabwe kuti zomwe akunenazi ndi zotsutsana ndi kufufuza kwasayansi.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa pazakudya za yogurt komanso ngati mkaka wotchukawu umakuthandizani kuti muchepetse thupi.

Zakudya ziwiri za yogurt zafotokozedwa

Zakudya zingapo zimakhala ndi yogurt ngati chinthu chofunikira kwambiri, ndikuumirira kuti chakudyachi chimakuthandizani kuti muchepetse thupi msanga.

Gawoli limawunikanso zakudya ziwiri izi kuti zitsimikizire ngati zachokera ku sayansi yamveka.

The Yoplait Light Sabata Ziwiri Tune Up

Chakudya chotere, cholimbikitsidwa ndi wojambula sewero a Jeannie Mai, chimadziwika kuti Yoplait Yogurt Diet kapena Yoplait Light Two Week Tune Up. Ngakhale Yoplait sakuyendanso pa Sabata Lachiwiri, chakudya chotchuka cha yogurtchi chimati chimathandiza anthu kutaya makilogalamu 1-2 mpaka masiku a 14.

Zakudya izi mumadya yogurt kawiri patsiku. Malamulowo anali ndi malangizo apadera pankhani yazakudya ndi zokhwasula-khwasula:

• Chakudya cham'mawa ndi chamasana: Chidebe chimodzi cha Yoplait Lite Yogurt, 1 chikho (pafupifupi 90 magalamu) a mbewu zonse, ndi 1 zipatso zipatso
• Chakudya: 6 ounces (pafupifupi 170 magalamu) a mapuloteni owonda, makapu awiri (pafupifupi 350 magalamu) a masamba, ndi mafuta ochepa, monga kuvala saladi kapena batala
• Zosakaniza: 1 chikho (pafupifupi 175 magalamu) yaiwisi kapena 1/2 chikho (pafupifupi 78 magalamu) a masamba ophika, komanso magawo atatu a mkaka wopanda mafuta tsiku lonse

Zakudyazo zimachepetsa kalori yanu yopeza ma calories okwanira 1,200 patsiku ndikukulimbikitsani kuti muwonjezere zolimbitsa thupi zanu poyenda mphindi 30-40 tsiku lililonse. Pamodzi, izi zimapangitsa kuti mukhale ndi vuto la kalori, lomwe lingakuthandizeni kuchepa thupi (,).

Ena omwe amalimbikitsa chakudyacho adanenanso kuti kuyang'ana yogati yopanda mafuta ndiyopindulitsanso, ponena kuti mafuta am'magawo ena amakweza thupi lanu ndi mahomoni opsinjika a cortisol. Kuchulukaku kumaganiziridwa kuti kumawonjezera nkhawa komanso njala.

Ngakhale kafukufuku amalumikiza milingo yayikulu ya cortisol ndi kuchuluka kwa njala ndi kunenepa kwambiri, mafuta azakudya sanamangidwe kuwonjezeka kwakukulu kwa milingo ya cortisol (, 6,).

M'malo mwake, ma yogurts opanda mafuta monga Yoplait Light nthawi zambiri amakhala ndi shuga wambiri, yemwe awonetsedwa kuti amakulitsa milingo ya cortisol ndi njala. Kuphatikiza apo, kafukufuku amaphatikiza mkaka wathunthu wamafuta ndi chiopsezo chochepa cha kunenepa kwambiri (,,).

Kafukufuku wina adapatsa azimayi 104 mwina Yoplait Two Week Tune Up kapena chakudya chokwanira cha 1,500- kapena 1,700-calorie. Pambuyo pa masabata awiri oyambilira, omwe anali mgulu la yogurt anali ndi ma calorie awo tsiku ndi tsiku kuchuluka kwa 1,500 kapena 1,700 kwa masabata 10 (11).

Ngakhale azimayi mgulu la Yoplait adataya makilogalamu 11 pa nthawi yophunzira ya 12-sabata, panalibe kusiyana kwakukulu pakuchepetsa thupi pakati pamagulu awiriwa (11).

Zotsatira izi zikuwonetsa kuti kuchepa thupi kuchokera ku Yoplait Two Week Tune Up chinali chifukwa chodula ma calories - osadya yogati.

Ndizofunikanso kudziwa kuti phunziroli lidathandizidwa pang'ono ndi General Mills, yomwe ili ndi Yoplait.

Zakudya za yogurt

Katswiri wazakudya zabwino Ana Luque amalimbikitsa kudya komwe kumatchedwa Yogurt Diet m'buku lake lomweli, lomwe limanena kuti yogurt ndichinsinsi chothandizira kuti muchepetse thupi komanso kuthandizira thanzi.

Makamaka, alengeza kuti maantibiobio a yogurt amathandiza kuthana ndi kunenepa kwambiri, kusagwirizana kwa lactose, mavuto am'mimba, acid reflux, matumbo osakwiya (IBS), chifuwa, matenda ashuga, matenda a chingamu, matenda a yisiti, kuchepa kwa kagayidwe, ndi zilonda.

Bukuli limaphatikizaponso chakudya chamamasabata asanu chomwe chimafuna kudya yogati tsiku lililonse.

Pomwe wolemba akuti izi zidamuthandiza kuthana ndi vuto lakugaya chakudya komanso kusagwirizana ndi lactose, pakadali pano palibe umboni wotsimikizira kuti madongosolo ake azakudya ndi othandiza.

Zakudya za yoghurt za Yoplait komanso Ana Luque zimachokera ku lingaliro loti yogurt imalimbikitsa kuchepa thupi. Komabe, palibe chakudya chomwe chidaphunziridwa chifukwa chantchito yake yayifupi kapena yayitali, ndipo chakudya cha Yoplait, makamaka, chimadzaza ndi shuga wowonjezera.

Malingaliro okhudza yogurt ndi kuchepa thupi

Malingaliro angapo amati yogurt imathandizira kuchepa thupi chifukwa cha michere yake yambiri.

Chidziwitso cha calcium

Yogurt ya mkaka imawerengedwa kuti ndi gwero labwino kwambiri la calcium, yokhala ndi chikho 1 (245 magalamu) yopereka pafupifupi 23% ya Daily Value (DV) ().

Calcium ndi mchere wofunikira womwe ndi wofunikira pa thanzi la mafupa. Adaphunziranso za kuchepa kwake (,).

Kafukufuku woyesera akuwonetsa kuti kuchuluka kwama calcium mwamagazi kumachepetsa kukula kwama cell. Momwemonso, maphunziro azinyama amalumikizitsa zowonjezera za calcium kuti muchepetse kwambiri kulemera kwa thupi ndi mafuta ().

Komabe, mphamvu ya calcium pakuchepa kwa anthu imasakanikirana.

Kafukufuku mwa anthu 4,733 omwe adalumikizana ndi calcium zowonjezera zowonjezera kuchepa kwakanthawi kwakanthawi mwa ana, achinyamata, amuna achikulire, azimayi otsogola, komanso akulu omwe ali ndi index yolemera ya thupi (BMI) ().

Komabe, mphamvu yonse ya zowonjezera inali yaying'ono kwambiri. Pafupifupi, omwe amatenga calcium adapeza kilogalamu imodzi yocheperako kuposa omwe samamwa zowonjezera ().

Kafukufuku wowerengeka akuwonetsa kuti kashiamu wazakudya kapena zowonjezerapo zitha kuthandiza kulemera ndi kuchepa kwamafuta kwa ana, azimayi omwe amatha kutha msinkhu omwe ali onenepa kwambiri, komanso amuna omwe ali ndi matenda a shuga amtundu wa 2 [16,,]

Komabe, maphunziro ena angapo sawonetsa kulumikizana kwakukulu pakati pa kuchuluka kwa kudya kwa calcium ndi kuchepa thupi (,,,,).

Mwakutero, kafukufuku wambiri wokhudzana ndi calcium ya yogurt amafunika.

Mapuloteni akuti

Mapuloteni a yogurt angathandize kuchepetsa thupi m'njira zosiyanasiyana. Izi zikuphatikiza:

• Kuwongolera mahomoni amanjala. Zakudya zambiri zamapuloteni zapezeka kuti zimawonjezera kuchuluka kwa mahomoni ochepetsa kudya. Amachepetsanso kuchuluka kwa mahomoni a njala ghrelin (,,).
• Kupanga kagayidwe kanu. Zakudya zabwino kwambiri zamapuloteni zitha kukulitsa kagayidwe kanu, kukuthandizani kuwotcha mafuta ambiri tsiku lonse (,).
• Kukukhalitsani kumva kuti mwakhuta. Kuchulukitsa kudya kwanu kwamapuloteni kwawonetsedwa kuti kukulitsa kumverera kokwanira komanso kukhutira. Chifukwa chake, zakudya zamapuloteni ambiri zimakulimbikitsani kuti muchepetse zakudya zochepa tsiku lonse (,).
• Kuthandiza kusunga minofu pakuchepetsa thupi. Kuphatikiza pa kuchepa kwa kalori, kudya kwama protein ambiri kumathandizira kuteteza minofu ndikulimbikitsa kutayika kwa mafuta, makamaka ikaphatikizidwa ndi masewera olimbitsa thupi (,,).

Chikho chimodzi (245 magalamu) cha yogurt chimakhala paliponse kuchokera pa magalamu 8 a mapuloteni mu yogurt wamba mpaka magalamu 22 mu Greek yogurt (,).

Komabe, zopangidwa ndi mkaka izi sizosiyana ndi mapuloteni ake. Zakudya monga nyama yowonda, nkhuku, nsomba, mazira, nyemba, ndi soya ndizomwe zimapanganso zomanga thupi ().

Maantibiotiki akuti

Yogurt ndi gwero labwino la maantibiotiki, omwe ndi mabakiteriya opindulitsa omwe amathandiza m'matumbo (,).

Ngakhale kafukufuku ali ndi malire, kafukufuku wakale akuwonetsa kuti maantibiotiki - makamaka omwe ali ndi Lactobacillus mabakiteriya, omwe amapezeka mu yogurt - atha kukuthandizani kuti muchepetse thupi komanso mafuta am'mimba (,, 39).

Kafukufuku wamasiku 43 mwa akuluakulu 28 onenepa kwambiri adapeza kuti kudya ma ounike 3.5 (100 magalamu) a yogurt ndi Lactobacillusamylovorus patsiku kumapangitsa kuchepa kwakukulu kwamafuta amthupi kuposa yogurt popanda maantibiotiki (39).

Ngakhale zotsatirazi zikulonjeza, kufufuza kwina kumafunikira.

Yogurt ndi gwero labwino la calcium, mapuloteni, ndi maantibiotiki. Ngakhale maphunziro owonjezera a calcium ndi maantibiobio ndi ofunikira, mapuloteni ake amatha kuthandizira kuchepa.

Kodi yogurt ndiyothandiza kuchepetsa thupi?

Zakudya zake pambali, mwina mungadabwe kuti ndi maphunziro ati omwe akuwonetsa za yogurt ndi kuchepa thupi. Makamaka, njira zingapo zophatikizira zakudya zanu zingasinthe momwe zimakhudzira kulemera kwanu.

Kuwonjezera yogurt ku zakudya zanu

Pakafukufuku wazaka 2 mwa akulu 8,516, omwe amadya yogurt yopitilira 7 pasabata anali ocheperako kapena onenepa kuposa anthu omwe amadya 2 kapena ochepa pamlungu ().

Momwemonso, kafukufuku yemwe adachitika mwa anthu 3,440 adapeza kuti omwe amadya osachepera 3 mavitamini a yogurt sabata iliyonse amalemera pang'ono ndipo amakhala ndi kusintha pang'ono m'chiuno kuposa omwe amadya ochepera 1 amatumizidwa sabata ().

Ngakhale ndizosangalatsa, maphunzirowa ndi owonera ndipo sangathe kutsimikizira zoyambitsa ndi zotsatira zake.

Powunikiranso mayesero asanu ndi limodzi omwe amayendetsedwa mosasinthika - mulingo wagolide wofufuza zasayansi - kafukufuku m'modzi yekha ndi amene adazindikira kuti yogurt imakhudza kwambiri kuchepa kwa thupi (,).

Mwakutero, pomwe iwo omwe amadya yogurt pafupipafupi mwina sangakhale onenepa kwambiri kapena onenepa kwambiri, kafukufuku sikuwonetsa kuti kungowonjezera pazakudya zanu kumathandizira kuchepa.

Kusintha zakudya zina ndi yogurt

Chosangalatsa ndichakuti, kuchotsa mafuta ochepa, okhala ndi mapuloteni ochepa ndi yogurt kumathandizira kuti muchepetse kunenepa.

Kafukufuku wina adapatsa azimayi 20 athanzi mwina ma calories 160 (ma ola 6 kapena 159 magalamu) a yogati ngati chotupitsa masana kapena kuchuluka komweko kwa ma calorie ochokera kwa opanga mafuta ndi chokoleti ().

Mukamadya yogati, azimayiwo adanenanso kuti akumva bwino nthawi yayitali. Kuphatikiza apo, amawononga ma calories ochepa 100 pachakudya chamadzulo ().

Chifukwa chake, m'malo mwazakudya zina zokhwasula-khwasula ndi yogurt kungakuthandizeni kuti muchepetse njala yanu ndikudya ma calories ochepa.

Ngakhale kuti kudya yogurt pafupipafupi kumalumikizidwa ndi kuchepa kwa kunenepa kwambiri ndi kunenepa kwambiri, sizikudziwika ngati kungowonjezera pazakudya zanu kumathandizira kuchepa. Izi zati, m'malo mopatsa mapuloteni ochepa, zokhwasula-khwasula zopatsa mphamvu ndi yogurt zitha kuthandiza.

Zowonongeka za yogurt kuti muchepetse kunenepa

Ngakhale yogurt imatha kukhala gawo la chakudya chopatsa thanzi, sizinthu zonse zomwe zili ndi thanzi.

M'malo mwake, ma yogurts ambiri amakhala ndi shuga wowonjezera, makamaka mitundu yopanda mafuta komanso mafuta ochepa.

Zakudya zomwe zili ndi shuga wowonjezera zimalumikizidwa ndi chiopsezo chowonjezeka cha kunenepa kwambiri ndi kunenepa, komanso zinthu monga matenda amtima ndi mtundu wa 2 shuga (,,,).

Chifukwa chake, muyenera kuwerenga zolemba pa yogurt musanagule. Ma yogurt osalala ndi opanda shuga ndi abwino kwambiri, chifukwa mulibe shuga wowonjezera.

Popeza ma yogurt ambiri ali ndi shuga wowonjezera, ndikofunikira kuwerenga zolemba ndikusankha mitundu yosavuta kapena yopanda tawuni.

Njira zathanzi zophatikizira yogurt yambiri pazakudya zanu

Yogurt imatha kupangira zakudya zopatsa thanzi komanso zopatsa thanzi. Nazi njira zina zabwino zophatikizira zomwe mumachita:

• Pamwamba ndi zipatso, mtedza, ndi mbewu za chakudya cham'mawa chokwanira kapena chodzaza chakudya.
• Onjezani ku smoothies.
• Limbikitsani mu oats usiku umodzi.
• Oatmeal wapamwamba kwambiri, zikondamoyo zamapuloteni, kapena ma waffle athunthu okhala ndi chidole cha yogurt.
• Sakanizani ndi zitsamba ndi zokometsera kuti mupange, kusakaniza saladi, ndikufalikira.
• Sinthanitsani kirimu wowawasa ndi yogurt yonse mkaka pa tacos ndi mbale za burrito.
• Gwiritsani ntchito m'malo mwa batala muzinthu zophika, monga muffin ndi mkate wofulumira.

Yogurt ndi chinthu chosakanikirana chomwe chimatha kusangalatsidwa pandekha ngati chakudya cham'mawa kapena chotupitsa. Itha kugwiritsidwanso ntchito kuphika ndi kuphika.

Mfundo yofunika

Monga gwero labwino kwambiri la calcium, mapuloteni, ndi maantibiotiki, yogurt yatamandidwa ngati chithandizo chochepetsa thupi.

Komabe, zakudya zopatsa chidwi monga Yoplait Two Week Tune Up ndi Ana Luque's Yogurt Diet sizinaphunzire bwino ndipo zitha kukhala ndi zovuta m'thupi.

Yogurt itha kukhala yopindulitsa kwambiri pakuchepetsa thupi mukamaigwiritsa ntchito m'malo mwa kalori wambiri, zakudya zochepa zomanga thupi m'malo mongowonjezera pazakudya zanu. Popeza zimatha kukuthandizani kuti mukhale okwanira kwanthawi yayitali, izi zimatha kukupangitsani kuti muzidya zopatsa mphamvu tsiku lonse.

Kuphatikiza apo, kudya yogurt nthawi zonse kumalumikizidwa ndi chiopsezo chochepera kunenepa kwambiri komanso kunenepa kwambiri.

Ponseponse, kudya yogati ngati gawo la chakudya chamagulu kungakhale njira yathanzi komanso yokhutiritsa yothandizira kuchepa thupi.