Kumvetsetsa kufunika kwa kadzutsa pofuna kutaya mwamsanga
Kodi mwamvapo kuti kudya kadzutsa kungawathandize kuchepetsa thupi? Kodi mwakonzeka kutsegula zakudya zam'mawa zomwe zimakuthandizani kutentha makilogalamu ambiri? Zingakhale zomveka kuti kudya chakudya choyamba m'mawa kumatulutsa thupi lanu. Koma ochita kafukufuku amene amaphunzira kufunika kwa kadzutsa kuti awonongeke sagwirizana.
Ngati mukuyesera kuchepa thupi, onetsetsani kuti mukuwona bwino za kadzutsa kuti mupeze zotsatira zolemera zomwe mukuyenera.
Kufunika kwa Chakudya Chakudya Chakudya Chakudya Chochepa
Kodi mukudya chakudya cham'mawa kuti muthe kuchepetsa thupi ndi kuchepetsa thupi? Osati kwenikweni, nenani ochita kafukufuku. Pankhani yophunzira chakudya cham'mawa ndi metabolism, sayansi ndi yosadziwika. Ndipotu, palibe kafukufuku wosonyeza kuti chakudya cham'mawa chikhoza kulimbitsa thupi.
Pamene mamembala a American Society for Nutrition anakumana kuti akambirane kufunikira kwa kadzutsa, iwo amayang'ana pa maphunziro pafupipafupi chakudya ndi kuchepa kwa thupi. Zomaliza zawozo? Popeza kuti kudya ndi kovuta kwambiri kuphunzira, kufufuza sikungathe kutsimikizira kuti kudya kadzutsa - kapena chakudya china - chingalimbikitse kuchepa kwa thupi. Ndipotu, sanapeze deta yosonyeza kuti nthawi zambiri timadya timakhala ndi zotsatira zotani pa makilogalamu angati omwe mumawotcha tsiku lililonse .
Lipoti lofalitsidwa ndi International Society for Sports Nutrition linatsimikizira mfundo imeneyi. Gululo linati "Kuwonjezeka kwafupipafupi pa chakudya sikuwoneka kuti kumapangitsa kuti zakudya zowonjezera zowonjezera zakudya zisawonongeke, zowonjezera mphamvu zowonjezera mphamvu kapena kupuma kwa kayendedwe kamadzimadzi." Kunena zoona, kudya zakudya nthawi zonse sikuthetsa chiwerengero cha ziwerengero zathu kutentha tsiku lonse.
Kodi Odwala Amati Chiyani Ponena za Kudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Cham'mawa
Mungayesedwe kuchotsa sayansi chifukwa zikuwoneka kuti kudya chakudya cham'mawa kumalimbikitsa kuchepa kwa thupi. Ndipo kadzutsa wabwinobwino ndi zabwino kwa inu, chabwino? Koma ngakhale anthu olembetsa zakudya amadziwika bwino za zomwe kadzutsa sangathe kukuchitirani ngati simukufuna kulemera .
Odwala ndi aphunzitsi a shuga Jill Weisenberger, MS, RD, CDE, akufotokoza kuti anthu ambiri samvetsa ubwino wa kudya kadzutsa .
"Kudya chakudya cham'mawa sikusokoneza chiwerengero cha kagayidwe kake kamene anthu amakonda kunena. Pali maphunziro kuti athandizire kadzutsa kudya zakudya zolimbitsa thupi, koma osati chifukwa cha kupsa kwa kalori. "
Malingaliro ake akutsatiridwa ndi mawu apadera a Academy of Nutrition ndi Dietetics omwe amavomerezedwa ndi American College of Sports Medicine. Ponena za kudya chakudya cham'mawa, amatsimikizira kuti, pamene kudya chakudya cham'mawa kumakhala ndi thupi lochepa, palibe umboni wosonyeza kuti kudya kadzutsa kungathandize kuchepetsa thupi.
Kodi Ndiyenera Kudya Chakudya Chakudya Cham'mawa Kuti Ndichepetse Kunenepa?
Ngati ndinu dieter, ndipo mukusokonezeka ndi momwe mungathandizire kuchepetsa thupi lanu, musadandaule. Sayansi yokhudza kadzutsa sizitanthauza kuti muyenera kudumpha chakudya chammawa. Chifukwa chakuti kudya chakudya cham'mawa sikungathandize kuti thupi lanu lisamawonongeke. Pali zothandiza kudya chakudya cham'mawa chamadzulo, ndi kudya chakudya nthawi zonse tsiku lonse.
Koma ndikofunika kumvetsetsa kufunika kwa kadzutsa ngati mukufuna kulemera.
Chakudya chachakudya ndichabechabechabe kuposa chakudya china chilichonse. Chofunika ndi calorie yanu yokwanira ya tsikulo . Idyani zakudya zabwino zomwe zili ndi calories zochepa kuti zikuthandizeni kuthetsa njala komanso kupewa kudya mowa. Kenaka gwiritsani ntchito masewera olimbitsa thupi ndikukhala ndi moyo wathanzi kuti mupititse patsogolo kagayidwe kake ndi kuchepetsa kulemera kwake.
Zotsatira:
David J. Clayton, David J. Stensel, Lewis J. James "Zotsatira za chakudya cham'mawa chosemphana ndi chilakolako chofuna kudya, kuchepa kwa thupi, acylated ghrelin ndi GLP-17-36 panthawi yopumula ndi zochita zochitika Journal of Nutrition July 11, 2015.
McCrory MA, Campbell WW. "Zotsatira za kudya mobwerezabwereza, kuyamwa, ndi kadzutsa kudumpha pa lamulo la mphamvu: ndondomeko yosiyirana." Journal of Nutrition, January 14, 2011.
American Dietetic Association. "Udindo wa American Dietetic Association: Weight Management." February 2009.
Paul M La Bounty, Bill I Campbell, et al. "Msonkhano Wadziko Lonse wa Masewera Chakudya Chakudya Chakudya: mafupipafupi a chakudya." Journal of International Society of Sports Nutrition March 16, 2011.
Jill Weisenberger. Kuyankhulana kwapadera pa imelo. November 5, 2012.