Iyi Ndi Mimba Yanu Pa Cocktails, Cookies, ndi Zina

Zamkati

• Mowa
• Shuga
• Ma Carbs Oyeretsedwa
• Okhutitsidwa ndi Trans Mafuta
• Onaninso za

Cocktails, makeke, tchipisi tawatchere ta mchere, tchizi tating'onoting'ono tambiri tating'onoting'ono. Zinthu zonsezi zimakoma kwambiri zikamadutsa pamilomo yanu, koma chimachitika ndi chiyani mukamayenda mumsewu? "Ziribe kanthu zomwe mumameza, njira zake ndizofanana: kudutsa chitoliro cha chakudya, kudutsa m'mimba, ndikulowa m'mimba mwanu," akutero a Ira Breite, M.D., pulofesa wothandizira pachipatala cha gastroenterology ku NYU Langone Medical Center. "Koma pali kusiyana kwa momwe zakudya zapadera monga mapuloteni, carbs, ndi mafuta zimayamwa," akutero.

Izi ndi zomwe zimachitika zina mwazosangalatsa zomwe mumakonda m'mimba mwanu, komanso momwe mungachitire ndi njira yathanzi:

Mowa

Mosiyana ndi china chilichonse chomwe mumameza, mowa umangoyamwa ndi m'mimba (m'mimba umakhala ngati chipinda chodikirira chilichonse chomwe mungadye; palibe chomwe chimakonzedwa ndikulowetsedwa mpaka zikafika m'matumbo). Galasi la vino-kapena margarita likakugunda m'mimba, chakudya chilichonse panthawiyi chimachedwetsa kuyamwa kwa mowa m'magazi, ndichifukwa chake mumamva kuti woozier mwachangu ngati mukumwa wopanda kanthu. Kuchuluka kwa kuchuluka kwa mowa komwe malo anu ogulitsira amakhala, kumakhala kotalika m'dongosolo lanu komanso chidakwa chomwe mumamva. Ndipo ngati ndinu mkazi (kapena muli kumbali yocheperako), zimatenga nthawi yayitali kuti thupi lanu lipange mowa.

Njira Yathanzi: Kusamala-komanso kuchepa-ndikofunikira. Ngakhale zili choncho ndibwino kumwa ndi chakudya m'dongosolo lanu, sizingakupangitseni kuledzera, Dr. Breite akuti. "Imwani pang'ono kapena kufalitsa kumwa mowa kwambiri kuti thupi lanu likhale ndi nthawi yoti mugwiritse ntchito. Ngati mutaya ma shoti asanu ndi mkate, mudzakhala oledzera komanso odzaza ndi chakudya," akutero.

Shuga

Shuga amitundu yonse, kupatula zotsekemera zokhazokha, imakhudza kagayidwe kanu ndi mphamvu yanu. Shuga yonse imasandulika glucose ndi fructose, yomwe imalowa m'matumbo ang'onoang'ono kulowa m'magazi. Thupi lanu limagwiritsa ntchito mafuta mosavuta, koma limatha msanga (chifukwa chake "kuwonongeka kwa shuga").

Njira Yathanzi: Shuga ndi wabwino, wokoma, ndipo izi zimapangitsa kukhala gawo lofunikira kwambiri pazinthu zina zokoma kwambiri padziko lapansi: chokoleti chokometsera zokometsera, crème brulee, chokoleti chilichonse. Koma ndi ma calories opanda kanthu, ndipo pokhapokha ngati ndinu othamanga osankhika, mwina simungawotche zopatsa mphamvu zopanda kanthu, kotero simufunikanso zambiri pakumwa shuga wambiri. Chenjerani ndi zinthu zobisika zomwe sizikugwira ntchito iliyonse yosangalatsa: zakumwa zamasewera, koloko, zimbalangondo zamtundu wa gummy patebulo la anzanu omwe mumadya chifukwa chotopa.

Ma Carbs Oyeretsedwa

Ma carbu oyeretsedwa monga mpunga woyera, pasitala, ndi ufa achotsedwa pang'ono; Mwachitsanzo, mpunga woyera nthawi ina unali mpunga wofiirira usanafike panja pake wokhala ndi ulusi. Chifukwa chake sikuti ma carbs oyengedwa amakhala ochepa m'zakudya, amasinthidwa mwachangu ndi thupi kukhala shuga ndipo amatha kukulitsa shuga m'magazi. Mulingo uwu ukakhala wokwera, thupi lanu limagwiritsa ntchito shuga m'malo mwa malo ogulitsa mafuta kuti muwonjezere mphamvu pakanthawi. Mumakhalanso ndi njala mwachangu mukamaliza kudya chakudya chambiri cha carb (chifukwa chake mwakonzeka kudya ola limodzi mutakhala ndi zikondamoyo zambiri), kuphatikiza thupi lanu siligwiritsa ntchito malo ogulitsa mafuta, zomwe ndi zomwe mukufuna.

Njira Yathanzi: Inde, baguette yaying'ono ndichinthu chodabwitsa, monganso zikondamoyo, ndipo nthawi zina mpunga woyera wokha ndi ng'ombe ndi broccoli ndiomwe ungachite. Komabe, yesetsani kupeza ma carbs ambiri tsiku ndi tsiku kuchokera kuwotchera pang'ono, magwero ovuta monga nyemba, zipatso zonse ndi veggies, ndi mbewu zonse. Mwanjira imeneyi mumakhala ndi malo oti nthawi zina mumatuluka.

Okhutitsidwa ndi Trans Mafuta

Zakudya zamafuta ochulukirapo kuchokera kuzinyama monga ma marbled steak, tchizi, ndi batala, kapena mafuta opangira (omwe amagwiritsidwa ntchito kuti makeke ndi tchipisi zisawonongeke patapita nthawi yayitali m'mashelufu am'masitolo) amachita (moyipa) m'njira ziwiri: M'kanthawi kochepa zimatha kupanga zovuta zakumimba monga kudzimbidwa kapena kutsekula m'mimba. Kwa nthawi yayitali, amachulukitsa kuchuluka kwa cholesterol yoyipa (LDL), yomwe imatha kupangitsa mitsempha yolimba komanso chiopsezo chowonjezeka cha matenda amtima kapena sitiroko. Mafuta a Trans ndi owopsa kwambiri chifukwa samangowonjezera cholesterol yoyipa, komanso amachepetsa mtundu wabwino (HDL).

Njira Yathanzi: Mwamwayi, mafuta opatsirana amawotchedwa, ndipo opanga ambiri awachotsa pazogulitsa zawo. Choncho mukagula zakudya zopakidwa m’matumba, werengani malembo ndipo onetsetsani kuti pali zosakaniza zochepa. Sankhani nyama zowonda ndikupangitsa tchizi kukhala splurge m'malo mwazakudya zanu zatsiku ndi tsiku. Pitani ku zinthu zabwino kumapeto kwa sabata; kagawo kakang'ono ka chinthu cha Chifalansa ndi chodetsedwa, kapena Parmesan yabwino kwambiri m'malo moyitanitsa tchizi cha ku America pa sangweji yanu yamasana.

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