Kutaya mapaundi ndi kukhala ndi kulemera kwabwino kungakhale kolimba pamene mukukula. Kuwonjezeka kwakukulu mu kudya kwa kalori , kuphatikizapo kuchepetsa thupi ndi mavitamini, kumatha kuwonjezera kulemera kwa nthawi, kutisiyitsa ife ku chiopsezo ku zikhalidwe zokhudzana ndi zaka monga matenda a mtima, shuga, ndi matenda a chiwindi.
Ngakhale njira zambiri zowononga kulemera zimalimbikitsa kuchepetsa chigawo china cha zakudya zathu (kuchepetsa mafuta, chakudya , kapena chiwerengero cha glycemic index ), wofufuza wotsogolera zakudya amati njira yothandiza kwambiri imaphatikizapo kuwonjezera kudya kwa chinthu chimodzi chofunikira kwambiri cha zakudya: madzi.
Barbara Rolls, Mkulu wa Laboratory Laboratory ku Pennsylvania State University, kuti aphunzire za khalidwe laumunthu, akuti kudya madzi ambiri pa chakudya - osati pafupi ndi chakudya chanu ngati chakumwa - kungakuthandizeni kuti mukhale okhutira ndi okhutira ndi zakudya zochepa.
Timasankha ndi Kulemera, Osati Zowerengera
Kubwerera kumapeto kwa zaka za m'ma 1990, Mabala ndi anzawo adapeza mbali yochititsa chidwi yomwe anthu ambiri amadya lero. M'malo mosankha zinthu zomwe zimapereka mphamvu zofanana (mu zopatsa mphamvu) pakudya kwawo nthawi zonse, ofufuza adapeza kuti anthu ambiri amadya chakudya chofanana tsiku ndi tsiku. Izi zinakhazikitsidwa mu labuku la Rolls's Food, kumene maphunziro 'odyera anayesedwa musanayambe komanso pambuyo pa kudya.
Kupeza koteroko kunali kofunikira chifukwa kunati anthu akuyesera kuchepetsa thupi kapena kukhala ndi thanzi labwino akhoza 'kudzipangitsa okha kukhala okhutira ndi zakudya zochepa, malinga ngati kulemera kwa zomwe ankadya kunalibe nthawi zonse.
Kafukufuku wotsatira unatsimikizira kuti izi zinali zoona. Mwachitsanzo, maphunziro omwe amalowetsedwa mu bule la chakudya kwa chakudya cha mlungu ndi mlungu anali kupereka pasta mbale mosadziwika. Mlungu umodzi iwo anali ndi msuzi wa nyama ndi phwetekere, ndipo kenaka anali ndi mbale yophatikizapo 12-24% ochepa, omwe amawathandiza poika masamba osakaniza kapena odulidwa (madzi okwanira, ochepa).
Mapulogalamu amati maphunzirowo amadya chimodzimodzi kukula kwa gawo, mosasamala kanthu kokhudzana ndi kalori yokhutira (zomwe gulu lake limatcha "kuchuluka kwa calorie") popanda kukhala ndi njala, kapena kudya zambiri patsiku, kuti azilipiritsa.
Bwanji Osangomwa Madzi Ambiri?
Pazifukwa zina, matupi athu sagwiritsa ntchito madzi omwe amawathira monga chakumwa mofanana ndi momwe amachitira madzi "obisika" mu chakudya cholimba, Rolls amandiuza. Amapereka kafukufuku wosonyeza kuti anthu amapereka msuzi kapena casserole adzalengeza kukhala okhutira ndi okhutira kusiyana ndi nkhani zomwe zimaperekedwa chimodzimodzi monga zamasamba, chakudya, ndi zina zowonjezera pamodzi ndi madzi.
"Zikuwoneka kuti tsamba la m'mimba limagwira madzi mosiyana malingana ndi kuti mumamwa kapena mumalowa mu mbale," akutero. "Madzi opangidwa mu zakudya amatenga nthawi yaitali kuti atuluke mmimba, pali zambiri zomeza, ndipo chifukwa magawo angawoneke aakulu, pali zizindikiro zomwe zimakhudza kwambiri, kapena kukhutira."
Ngakhale zili bwino, Mawotchi amasonyeza, kufunafuna zakudya zabwino kwambiri za madzi kumakupangitsani mtundu wa zakudya zowonjezera monga zipatso ndi ndiwo zamasamba zomwe muyenera kuzidya, monga gawo la zakudya zowononga.
Kuphatikizanso apo, akuti, kuwonjezeranso zipatso zambiri ku mbale yanu zidzakuthandizani kuti zigawo zanu zikhale zazikulu komanso zokhutiritsa.
Kodi Sitiyenera Kufuna Kuchepetsa Mbali Yathu Kukula kwa Kulemera kwa Thupi?
Zigawo zomwe zimagwiritsidwa ntchito m'malesitilanti, nyumba, komanso ngakhale zomwe zatchulidwa m'mabuku ambiri ophika akhala akuwonjezeka pazaka makumi angapo zapitazi. Inde, "kupambana" kwachititsa machenjezo a Dipatimenti ya Ulimi ku United States kuti adye mbali zing'onozing'ono monga njira zowonjezera kulemera kwabwino.
Mabala amavomerezana kuti ngati zambiri mwa zakudya zanu zili ndi mitundu yambiri ya calorie, zomwe zimakhala ndi mafuta ndi shuga wambiri, mumayika. Komabe, akutsindika kuti khalala yambiri, osati kukula, ndiyo yomwe imapangitsa anthu kupeza, kutayika, kapena kukhalabe ndi thupi lawo.
Iye anati: "Vuto ndiloti anthu amakhala ndi nthawi yovuta kwambiri kuchepetsa kukula kwa chiwerengero cha zakudya zomwe amadya chakudya chochokera m'masiku ambirimbiri omwe amadya kale. kudya chirichonse chimene iwo ati adzakhale ndi njala pambuyo pake. "
Inde, Rolls akunena kuti kuuza anthu kudya pang'ono sikunayende bwino kwa anthu ambiri. Kupereka magawo ophweka ndi kosavuta kugulitsa, iye amaumirira, ndipo magawo ena angakhalebe athanzi ngati ali ndi zakudya zochepa. M'buku lake lakuti The Ultimate Volumetrics Diet , akulangizira kuti chakudya cha madzi chikhale chokwanira kuti apange mbali zazikulu, zokhutiritsa ndi kuchepa kwa kalori.
Njira Zabwino Zoti "Idyani Madzi Anu"
Mapulogalamu amasonyeza kuti mukhoza "kudya zambiri kuti musadye" poyesera njira izi:
- Yambani chakudya chilichonse ndi saladi yochepa kapena msuzi, zomwe zonsezi zatsimikiziridwa kuchepetsa chiwerengero cha makilogalamu omwe amadya pambuyo pake
- Zakudya zopatsa mchere zokhala ndi phindu lochepa la zakudya zowonjezera, monga nyama ndi mbewu
- Lembani zakudya ndi tirigu kotero kuti aliyense asatengepo kuposa kotala la mbale yanu
- Cholinga chodzaza theka la mbale yanu ndi ndiwo zamasamba zongokonzedwa m'njira yomwe imapangitsa kuti calorie yawo isakhale yochepa (steaming, sauteeing, kapena microwaving)
- Yesani kuwonjezera gawo lachiwiri kapena lachitatu la masamba osiyanasiyana, m'malo mowonjezera kuchuluka kwa masamba
- Yesani kagawo kakang'ono ka zakudya zathanzi, monga chokoleti chopatsa moyo nthawi yayitali kumapeto kwa chakudya m'malo mchere
Zotsatira:
Barbara Rolls, Pulofesa wa Nutrition. Pennsylvania State University. Kuyankhulana kochitika pa April 30, 2013.
Rolls, BJ, Bell, EA, Castellanos, VH, Pelkman, CL, Chow, M. ndi Thorwart, ML (1999). "Mphamvu zamagetsi koma zopanda mafuta zimakhudza mphamvu zowonjezera mphamvu zowonjezera kwa amayi omwe ali olimba komanso ophwima." Magazini ya American Medical Clinic Nutrition 69: 863-871.
Barbara Rolls ndi Mindy Hermann. Chakudya Chotsatira Chakumapeto kwa Harper Collins. 2012.