Chakudya chodyera ndi zakudya zokhazokha zomwe zimalonjeza kuti zimakhala zosavuta komanso zosavuta, monga chakudya cha ana , zakudya za alkaline , zakudya zopatsa thanzi , zakudya za gluten, kuyeretsa ndi kusala, etc. Zimayesa, ndi malonda a fad inu mumakhala ndi zifukwa zazikulu za kulemera kwa kulemera.
Tangoganizirani - palibe chifukwa chodandaula ndi kuwerengera zopatsa mphamvu kapena kuchita masewera olimbitsa thupi, kungotsatirani malamulo komanso mapaundi owonjezera akugwa.
Iwo samagwira ntchito, kotero musati mugwere chifukwa cha fad diet hype.
Zakudya zolimbitsa thupi ndizolakwika chifukwa sizikwanitsa kuthetsa mavuto omwe anakulepheretsani kulemera. Mukakhala mukudya chakudya chamadzulo, mumatha kubwezeretsa thupi pamene mukubwezeretsanso kale kudya. Zakudya zolimbitsa thupi ndizoipa chifukwa kawirikawiri zimafuna kuthetsa zakudya zomwe sizili zoyipa kwa inu, zomwe zingabweretse kufooka kwa zakudya.
Mukudziwa bwanji kuti mukuyang'ana pa chakudya cha fad? Zizindikiro zofanana ndizo:
- Zomwe zimachitika mwamsanga komanso zosavuta.
- Kuwonongera magulu ena odyera kapena "zakudya zoipa."
- Amafuna kuti mugule zakudya zowonjezereka zomwe zimatchulidwa mopepuka ngati mafuta owotcha mafuta, zothandizira kulemera, ndi zowonjezera mphamvu zamagetsi.
- Akukuuzani kuti zakudya zikuyenera kuti ziphatikizidwe moyenera kuti chimbudzi chichitike.
- Palibe chifukwa chochita masewera olimbitsa thupi.
- Mfundo zazikuluzikulu zakudya, monga mphesa zamtengo wapatali, mapulosi a mapulo, ndi mandimu kapena msuzi wapadera.
Anthu ena amapanga chitsanzo chotchedwa "yo-yo" kapena kulemera kwa njinga, kutaya thupi, kulemera, ndiyeno kutaya kachiwiri.
Amabwereza chitsanzo ichi kwa zaka zambiri. Akatswiri ena amakhulupirira kuti kuyendetsa njinga ndi kosayenera. Palibe umboni uliwonse wotsimikizira lingaliro limeneli, koma mwachiwonekere, sizothandiza ngati kudya zakudya zabwino zomwe mungathe kuzigwiritsa ntchito pamoyo wanu wonse.
Kuchotsa? Kuphatikiza? Chifukwa chiyani?
Zakudya zina zimafuna kuti muwononge magulu ena odyera.
Ena mwa olemba mabukuwa amanena kuti anthu sanasinthe mofanana ngati mitundu yodyera tirigu, ndipo ena amati zakudya zenizeni sizikugwirizana ndi mitundu ina ya magazi. Izi ndi zifukwa zochititsa chidwi, koma palibe umboni wodalirika wotsimikiziridwa kuti umatsimikizira zonenazo. Zinthu zina zaumoyo zimafuna kuthetsa magulu ena okhudzana ndi zakudya chifukwa cha kuvutika kapena matenda osokoneza bongo monga matenda a leliac, koma ambiri a ife tiyenera kusankha zakudya kuchokera ku gulu lililonse la chakudya tsiku ndi tsiku.
Zakudya zochepa za fad ziyenera kuti muphatikize mitundu yambiri ya zakudya. Malingaliro apa ndi akuti thupi lanu silingakhoze kukumba carbs panthawi imodzimodziyo imayaka mapuloteni kapena mafuta. Koma izi ndizosamveka. Mmene thupi lanu limagwirira ntchito limagwiritsa ntchito michere yeniyeni ya chakudya cha zakudya zosiyanasiyana, ndipo sizingathetsane - inde, zonse zimagwirira ntchito bwino.
Nanga Bwanji Mafuta-Mafuta?
Musagwere chifukwa cha zowonongeka kwambiri "mafuta-oyaka" zowonjezera. Chotsani maso anu pa mayi yemwe ali ndi vuto (yemwe anangotaya mapaundi 30 mu masabata angapo!) Ndipo yang'anani pansi pansi pa malonda. Mudzawona chotsutsa mu zilembo zing'onozing'ono, "kulemera-kutaya kosaoneka, zotsatira zanu zingasiyane." Izi zikutanthauza kuti anthu ambiri salemedwa.
Kodi Njira Yabwino Yotani Kudyetsa?
Yambani mwa kupeza mawu oti "zakudya" kuchokera mu ubongo wanu.
Mukufuna kusintha zinthu zomwe zingakuthandizeni kuti mukhale ndi thanzi labwino mwa kudya zakudya zowonjezera zakudya kuchokera ku magulu onse a zakudya zomwe zili ndi thupi lanu. Ndipo simukusowa kuthetsa chilichonse - ngakhale nthawi zina zimakhala bwino.
Pewani pansi ndi kudzipatsa nokha nthawi yokwanira kuti musinthe momwe mumadyera. Simunapeze mapaundi 30 mumwezi umodzi kuti musayembekezere kutaya zonse mwamsanga. Dziwani kuchuluka kwa makilogalamu omwe mumasowa tsiku lililonse kuti mukhale ndi thanzi labwino. Lembani zonse zomwe mumadya ndi kumwa ndi diary chakudya kwa miyezi ingapo mpaka kudya zakudya zowonjezera kumakhala njira ya moyo.
Lolani malo operekera ang'onoang'ono. Ambiri a ife timakhala ndi zilakolako za shuga zomwe sizili zabwino kwa ife koma timakonda ma yummy ndipo mukamalimbana ndi chikhumbo chomwe chimakhala chovuta kwambiri mpaka mutatsiriza nkhope yanu mu thumba la tchizi.
Kudya kumayenera kukhala kokondweretsa komanso kowonjezera, choncho pitirirani kuchita pang'ono (musanalowe zilakolako zanu). Nthambi ya United States ya Foods piramidi ya chakudya chakale ndi Chosankha MyPlate .gov yatsopano imakulolani kuti mukhale ndi makilogalamu pafupifupi 100 tsiku lililonse kotero mutha kusangalala ndi kapu ya soda, timapepala tating'ono, timatabwa tating'ono, kapena cookie. Chinsinsi chake sichiyenera kuti chikho cha soda chikhale chosakaniza chakumwa chokwanira chapakati pa 64 tsiku lililonse.
Malangizo Othandiza Odwala
- Onetsetsani kwambiri kudya zipatso ndi ndiwo zamasamba, iwo ndiwo chinsinsi cha thanzi labwino.
- Sankhani mbewu zonse mmalo mwa mikate yoyera ndi tirigu.
- Sangalalani ndi zinyama, nkhuku, ndi nsomba, koma penyani kukula kwa gawo lanu.
- Pezani calcium yokwanira ndi mkaka wa mafuta wonenepa, zakudya zowonjezera kapena zakudya za calcium.
- Kuphika ndi canola ndi mafuta a azitona.
- Musadye chakudya cham'mawa , anthu omwe amadya chakudya cham'mawa amakonda kukhala ndi thanzi labwino.
- Yambani chakudya chanu ndi supu kapena idyani saladi monga chakudya chanu.
- Sungani zolemba chakudya kwa miyezi ingapo mpaka kusankha zakudya zowonjezera kukhala chizoloŵezi.
- Musaiwale za kuchita masewera olimbitsa thupi - zochita zolimbitsa thupi zimayaka makilogalamu ndikumanga minofu.
Zotsatira:
CD ya Gardner, Kiazand A, Alhassan S, Kim S, Stafford RS, Balise RR, Kraemer HC, King AC. "Kuyerekeza kwa malo a Atkins, Zone, Ornish, ndi kuphunzira zakudya za kusintha kwa kulemera ndi zochitika zowonjezereka pakati pa amayi omwe ali ndi mphamvu zowonongeka: A TO Z Kulemera kwa Kulemera kwa Thupi: kuyesedwa kosasintha." JAMA. 2007 Mar 7; 297 (9): 969-77. Inapezeka pa March 9, 2016. http://jama.jamanetwork.com/article.aspx?articleid=205916.
University of Wisconsin-Madison University Health Services. "Zakudya Zakudya." Inapezeka pa March 9, 2016. http://www.uhs.wisc.edu/health-topics/healthy-lifestyle/fad-diets.shtml.