Chofunika kwambiri pamene cholemetsa ndicho cholinga chanu
Kodi njira yabwino kwambiri yochepetsera thupi ndi iti? Dieters nthawi zambiri amasokonezeka ngati akuyenera kuwerengera mafuta kapena carbs kuti akhale ochepa. Zambiri za chisokonezo ndi zotsatira za zopatsa mafuta ndi mpikisano wa shuga. Kodi vuto lawerengero la kalori kapena kodi muyenera kuchepetsa carbasi yowonjezera kutaya thupi? Nanga bwanji mafuta? Kuti tipeze yankho, ndikofunika kuti tipeze njira zomwe timadya.
Kuwerengera Calories Kapena Carbs Kutaya Kunenepa
Kuti muchepetse thupi, muyenera kupanga chosowa cha kalori . Izi zikutanthauza kuti muyenera kutentha makilogalamu oposa omwe mumadya. Mwachidule, zikutanthauza kuti ambirife timayenera kudya pang'ono ndi kusuntha zambiri. Titha kutentha makilogalamu ambiri kupyolera muzochita zolimbitsa thupi kapena kuwonjezereka ntchito tsiku ndi tsiku (mwachitsanzo, powonjezera kuchuluka kwa gawo lanu) Mungathe kukhalanso ndi vuto ngati mutadya makilogalamu ochepa tsiku lililonse. Kotero makilogalamu amawerengera.
Koma kudya kwanu, shuga, ndi mazakudya kungakhudze chiwerengero cha ma kalori omwe mumadya tsiku lililonse . Izi zikutanthauza kuti muyenera kumvetsera manambalawo.
Mmene Zimakhudzira Zakudya Zanu
Pano pali kufotokozera mwachidule momwe kudya mafuta okhudzana ndi mafuta, shuga, ndi mazakudya kungakhudze chiwerengero chanu cha caloric:
- Mafuta. Gramu imodzi ya mafuta imapereka mphamvu zokwanira 9 za mphamvu. Gramu imodzi yokha ya makapu kapena mapuloteni imapereka makilogalamu anai okha. Ngati mudya zakudya zamtundu wambiri, kudya kwa caloric yanu kumakula mofulumira chifukwa mtengo wa kalori ndi wamtali. Koma kudya mafuta okwanira wambiri kungakhale kothandiza pa zakudya zanu.
Mafuta amakuthandizani kuti mukhale omvera komanso osamalidwa. Ngati mudya chakudya chochepa cha mafuta, mumakhala okhutira mwamsanga ndikudyera pang'ono. Pachifukwachi, zakudya zomwe zili ndi mafuta abwino monga mitundu ya nsomba , mtedza kapena avocado zingakhale zowonjezera kuwonjezera pa zakudya zanu zolemetsa.
- Shuga. Shuga palokha sizovuta kwa inu. Koma ambiri a ife timadya shuga kwambiri popanda kudziwa. Shuga amawonjezeredwa ku zakudya zambiri zomwe timadya. Zakudya monga ketchup, salsa kapena msuzi zam'chitini akhoza kukhala ndi shuga wambiri ngakhale kuti sali okoma. Ndipo zakumwa zambiri zomwe timadya zimanyamula shuga. Kuwonjezeka kwa shuga kwagwirizanitsidwa ndi zotsatira za thanzi lalikulu monga chiopsezo chowonjezeka cha mtundu wa shuga, matenda a shuga, ndi kunenepa kwambiri.
Kuwonjezera pa zotsatira za thanzi la kudya shuga wochuluka kwambiri, palinso zosokoneza zakudya. Akatswiri ambiri amaona kuti tikamadya kwambiri shuga timakhala ndi shuga kwambiri. Choncho ngati mungathe kuchepetsa kudya kwa shuga , mukhoza kuchepetsa kudya kwa caloric ndi kuchepa thupi.
- Zakudya. Pa makilogalamu anai pa gramu, chakudya ndi gwero la mphamvu kwa thupi lanu. Koma kudya kwambiri zakudya monga mpunga woyera ndi mikate yoyera ndi kosavuta kuchita ndipo chizoloŵezicho chimatha kuyendetsa khalala yanu padenga. Kuwonjezera apo, mukadya zakudya zazitsamba zochepa, zinthuzi zimatulutsa zakudya zathanzi-kuphatikizapo mapuloteni omwe angakuthandizeni kuti mukhale okhuta ndi kudya pang'ono . Ngati mwasankha kuwerengera mavitamini kuti muchepetse , onetsetsani kuti ma carbu omwe mumawasunga mu zakudya zanu ali ndi mavitamini ndi minerals ofunika monga zipatso, ndiwo zamasamba, ndi mbewu zonse.
Mfundo Yofunika Kwambiri
Kuti apange chosowa cha calorie ndi kuchepetsa kulemera , anthu ambiri amaona kuti n'zosatheka kuwerengera zopatsa mphamvu. Nthenda ya kalori imakhala yosavuta kupeza zakudya zambiri ndipo zimakhala zosavuta kuti mukhale ndi pulogalamu yolemetsa kapena yovuta . Ndiponso, kalori yanu yowerengera ndizofunikira pamapeto ngati mukufuna kulemera.
Komabe, pamene mukuwerenga kalori, ndizothandiza kuyang'ana zakudya zanu, mapuloteni, ndi mafuta. Ngati mukusunga katemera wanu muzitsogozo zoyenera (50-65% mwa chakudya chanu chonse cha calorie) chimene chimasiya malo okwanira kuti azidya mapuloteni ndi mafuta. Mukamadya chakudya chamagulu, nthawi zambiri mumapatsa thupi lanu mafuta omwe akufunika kuti akhalebe olimba.