Zimene Muyenera Kuchita Ngati Mukudya Zochepa Koma Mukupeza Kulemera
Mukawerenga nkhani zokhudzana ndi kudya zakudya kapena kuchepa kwa thupi, mwinamwake mwawona kuti zakudya zambiri zomwe zimakonda kudya zikuphatikizapo nthawi yosala kudya. Koma ena akukulimbikitsani kuti mudye maola angapo kuti mupewe njala. Ndiye muyenera kudya kangati? Ndipo ngati cholinga chanu chiri cholemetsa, chimachitika ndi chiyani ngati mukudya pang'ono koma mukulemera ?
Kuti muthe kudutsa mutu, ndi nzeru kuti mupite kwa akatswiri azaumoyo ndi azachipatala.
Dr. Joel Fuhrman ndi nthawi yakubadwa ya New York Times yomwe inagulitsa kwambiri mlembi ndi Pulezidenti wa Nutritional Research Foundation. Zomwe amakhulupirira pafupipafupi zomwe muyenera kudya kuti muchepetse thupi zimagwirizana ndi zomwe asayansi ndi asayansi adziwa zokhudza kuchepa kwa thupi kwa zaka. Ndipo zomwe zina za dieters zimalakwika.
Kodi Muyenera Kudya Nthawi Ziti?
Kodi mumadya maola angapo kuti muteteze chikhalidwe chomwe chimatchedwa "njala yowonjezera?" Ngati mutero, simuli nokha. Ma dieters ambiri amatsekemera tsiku lonse ngati gawo la kuchepa kwawo. Koma kudya mobwerezabwereza kungakhale kovuta komanso, kungachititse kuti pulogalamu yanu yolepheretsa kulemera iwonongeke.
Pamene dieters akuyankhula za momwe amachitira njala , nthawi zambiri amagwiritsa ntchito zomwe zimachitika kuti kudya kumatha kukhala ndi mthupi. Chikhulupiliro chomwe anthu ambiri amakhulupirira ndi chakuti ngati simudya maola atatu kapena ngati mutadya chakudya cham'mawonekedwe-chakudya chanu chimachepetsa kusunga mphamvu ndikukonzekera njala.
Chifukwa chake, kulemera kwa thupi kumapangitsa kuti asiye ndipo phindu lolemera likhoza kuchitika.
Sayansi ina-savvy dieters ingasokonezenso mafashoni a njala ndi zomwe ofufuza amachitcha "adaptive thermogenesis." Kafukufuku wa sayansi atsimikizira kuti anthu omwe ataya kuchepa thupi amachepetsa pang'ono kuchepa kusiyana ndi anzawo omwe amalemera kwambiri omwe sanayambe kudya.
Anthu awa nthawi zambiri (moyenera) akudandaula kuti akudya pang'ono koma akulemera.
Ochita kafukufuku amakhulupirira kuti pang'onopang'ono kagayidwe kake kagayidwe kamakhala kogwirizana ndi kudya zakudya zochepa panthawi yaitali. Kutentha kwapadera kumachititsa kuti zikhale zovuta kwa anthu omwe ataya kulemera kuti akhalebe ndi thanzi labwino.
Nanga n'chifukwa chiyani kusiyana pakati pa njala ndi kusintha kwa thermogenesis n'kofunika kwambiri? Chifukwa ngakhale kuti lingaliro la adaptive thermogenesis latsimikiziridwa mu maphunziro a zachipatala, ochita kafukufuku samangotanthauza kudya mobwerezabwereza kapena kudya chakudya (njala yolimbitsa thupi) kuti pang'onopang'ono kagayidwe kamene kagayidwe kake kagwiridwe. Choncho dieters sayenera kugwiritsira ntchito lingaliro lozikidwa pamaganizo la adaptive thermogenesis kuti likhale loyenera kudya nthawi zambiri.
Ndikudya Chakudya Chochepa Koma Kupeza Kunenepa-Kodi Ndi Njala Yosautsa?
Ndiye kodi mungathe kulemetsa popanda kudya nthawi zonse? Dr. Fuhrman akufotokoza kuti kudya pang'ono kungakhudze thupi lanu, koma osati momwe timaganizira. Ndipotu, akuganiza kuti lingaliro la njala ndi "zopusa."
"Kuletsa kwa caloric kungakhudze kuchuluka kwa kuchepetsa thupi koma pa mlingo umene umataya thupi, osati ngati ulibe wolemera," akutero. Fuhrman akunena mwatsatanetsatane kuti dieters sichidzalemera chifukwa choletsa makilogalamu. Iye anati: "Ngati mchitidwe wa njala unali chinthu chenicheni, ndiye kuti anorexics angakhale olemera."
Mwachidule, Fuhrman akuti dieters sayenera kuyesa kudya zambiri kuti asatenge njala. Kuwombera mobwerezabwereza kapena kuonjezera chiwerengero cha zakudya zomwe mumadya masana sikugwira ntchito ngati mukufuna kulemera. Fuhrman anati: "Anthu akamakula nthawi zambiri amadya chakudya, amachepetsa thupi
Kodi Muyenera Kudya Nthawi Ziti? Mfundo Yofunika Kwambiri
Ndiye kodi chofunikira n'chiyani ngati mukufuna kulemera? Fuhrman amakhulupirira kuti zakudya zanu-osati kudya kawirikawiri-zimapangitsa kusiyana. Mu bukhu lake, The End of Dieting, amapereka chitsimikizo cha sayansi chifukwa chake timafuna kudya nthawi zonse.
Akulongosola kuti zomwe zimamva ngati njala nthawi zambiri zimangotengera thupi lathu pochoka ku zakudya zopanda zakudya . "Anthu samakhala omasuka, ndizo zonse zomwe ziri." Akuti kulemera kumakhala pamene tikuwonjezera kuchuluka kwa chakudya chopatsa thanzi chomwe timadya, osati kuchuluka kwa magawo odyera. Kudya zakudya zapamwamba kwambiri kumatithandiza kupeza pulogalamu yomwe ikukuthandizani kuti mukhale ndi thanzi labwino.
Mawu Ochokera
Ngati mukudya pang'ono koma mukupitirizabe kulemera, onani momwe zakudya zanu zilili. Kusankha zakudya zowonjezera, zakumwa kwambiri, zakudya zamapuloteni kwambiri zidzakuthandizani kuti muzimva nthawi yayitali kuti simukufuna kudya nthawi zambiri. Koma calorie kuwerenga nkhani, komanso. Ngati mukudyera pang'ono, koma kudya zakudya zomwe zili ndi zakudya zamakono (ngakhale zakudya zimenezo zili zathanzi) mumakhala zovuta kuti mukwaniritse cholinga chanu. Yang'anani zosowa zanu zonse za kalori tsiku ndi tsiku ndipo yesetsani kukhala pansi pa makilogalamu zana a zolingazo. Ngati kulemera kwapitirira, funsani ndi wothandizira zaumoyo kuti muonetsetse kuti matenda kapena mankhwala sakukulemetsani.
Zotsatira:
Bellisle F, McDevitt R, Prentice AM. "Chakudya chafupipafupi ndi mphamvu zamagetsi." British Journal of Nutrition April 1997. do: > 10.1079 / bjn19970104
Kazunori Ohkawara, Marc-Andre Cornier, Wendy M. Kohrt, Edward L Melanson. "Zotsatira za kuwonjezeka kwafupipafupi pa chakudya pa zowonjezera mafuta ndi kuwona kuti ndi njala." Kunenepa kwambiri March 2013. do: > 10.1002 / oby.20032
Rosenbaum M1, Leibel RL. "Kutengera kwa thermogenesis kwa anthu." International Journal of Obesity October 2010. do: > 10.1038 / ijo.2010.184
Kim S Stote, David J Baer, Karen Spears, David R Paul, G Keith Harris, William V Rumpler, Pilar Strycula, Samer S Najjar, Luigi Ferrucci, Donald K Ingram, Dan L Longo, ndi Mark P Mattson. Chiyeso cholamulidwa cha nthawi yochepa ya chakudya popanda chiletso cha caloric mu akuluakulu, olemera, akuluakulu pakati. " American Journal of Clinical Nutrition April 2007. do: > 10.1093 / ajcn / 86.4.1254a