Kodi mumadziwa momwe mungayendetsere njala yanu pamene mukuyesera kulemera? Kudula m'makilogalamu kungapangitse kuti zilakolako zakudya zisatheke kunyalanyaza. Ndicho chifukwa chake smart dieters amadya zakudya zambiri. Chakudya ndi mitsempha chingakuthandizeni kuti muzimva nthawi yayitali kuti musamve kulakalaka kudya nthawi zambiri. Koma pali mitundu iwiri ya msempha yosankha kuchokera: yosungunuka ndi yosasungunuka.
Mtundu uliwonse wa fiber umapindula ngati mukuyesera kuchepetsa thupi.
Mitundu Yambiri ya Fiber
Fiber ndi zakudya zopanda zakudya zomwe zimachokera ku zakudya zamasamba. Thupi lathu liribe mavitamini ofunikira kuti tipewe zida zomwe timadya. Kotero izo zimadutsa kupyolera mu dongosolo lathu popanda kuzimitsidwa kwathunthu. Zakudya zamagetsi ndizomera zomwe zimapezeka mwachibadwa mu zakudya zomwe timadya, monga nyemba kapena mbewu zonse. Mitundu yogwira ntchito ndi mtundu wa zowonjezera zomwe zimaphatikizidwa ku chakudya panthawi yopanga kapena kuti timatenga mawonekedwe. Zitsulo zingathenso kusungunuka kapena zosasungunuka.
Mafubata a Soluble a Kutaya Kwambiri
Mafinyumu amadzimadzi amasungunuka m'madzi. Oatmeal, mwachitsanzo, ndi chakudya chotchuka chomwe chimakhala ndi mchere wosakanikirana. Zida zotsekemera zimamangiriza ndi madzi kuti apange gel osakaniza m'mimba mwako. Mitundu yambiri yamadzimadzi otchedwa soluble imatchedwanso "high-viscosity fiber". Mudzapeza zitsulo zosungunuka mu zipatso zambiri, balere, ndi nyemba.
Ndiye n'chifukwa chiyani kudya zakudya zowonongeka? Zakudya zomwe zili ndi mitsempha yosungunula zimakuthandizani kuti mukhale okhutira kwa nthawi yaitali. Izi zili choncho chifukwa zimachoka m'mimba mwamsanga kusiyana ndi zakudya zina. Mafinyumu amadzimadzi amathandizanso kuchepetsa mlingo umene shuga umatulutsidwa m'magazi anu kuti mukhalebe olimbitsa thupi mukatha kudya.
Mafibuloni Opanda Kutupa kwa Kutaya Kwambiri
Kutsekeka kosafalikira sikusungunuka m'madzi ndipo matupi athu samakumba. Kotero izo zimadutsa kupyolera mu thupi lanu zowongoka ndipo ma calories mmenemo samazipeza. Mafuta osapangidwanso amachitanso kuti tizilombo toyambitsa matenda timene timakhala tochepa. Zakudya zomwe ziri ndi mitsempha yosakanizika ndi mbewu zonse, bran, ndi masamba ambiri.
Nanga bwanji kudya zakudya zopanda mphamvu? Ngati mukuyesera kuchepetsa thupi, chakudya ichi chimapangitsa kuti mukhale ndi chakudya chochuluka ndipo mumadzaza mimba yanu (ndi mbale yanu!) Popanda kuwonjezera makilogalamu anu. Dieters amene amadya fiber yambiri yosakanizidwa angapindulenso ndi nthawi yowonjezera komanso kudzimbidwa.
Mitundu Yabwino Kwambiri Yoperekera Zakudya Zochepa
Mitundu yonse iwiriyi imapindulitsa thanzi ndipo imatha kuchepetsa kulemera kwake. Kotero ngati mukuyesera kuchepetsa thupi, sankhani zakudya kuchokera ku magulu awiriwa kuti mupeze mlingo woyenera wa fiber tsiku lililonse . Koma kumbukirani kuti zakudya zina zomwe zimakhala ndi fiber zimakhalanso ndi zakudya zambiri komanso mafuta.
Mwachitsanzo, Granola imakhala ndi mitsempha yambiri koma imakhala ndi shuga ndi mafuta omwe amachititsa kuti chiwerengero cha calorie chiwerengedwe. Nthiti zonse za tirigu ndi zakudya zina zomwe zimakhala zovuta kwambiri. Ngakhale chakudya chosakanizidwa chokha chingakhale chakudya chokoma chakudya cham'mawa, ndi chimodzi mwa zakudya zomwe timakonda kwambiri zomwe timadya mopitirira muyeso .
Mafupawa ali ndi mitsempha yambiri, koma amakhalanso ndi mafuta ambiri.
Zakudya zabwino kwambiri zowonjezera kutaya thupi ndizo zomwe zili m'munsi mwa mafuta ndi mafuta. Mwanjira imeneyi mutha kudya zakudya zambiri kuti mukhale ndi njala ndikuletsa zolakalaka zanu, koma pitirizani kuwerengera kalori yanu.
Zotsatira:
Medline Plus. Fiber. Laibulale ya National Medicine National Institutes of Health. http://www.nlm.nih.gov/medlineplus/ency/002470.htm
Medline Plus. Matenda a Zakudya. Laibulale ya National Medicine National Institutes of Health. http://www.nlm.nih.gov/medlineplus/dietaryfiber.html.
Natalie Dilate Muth, MD, MPH, RD Basic Nutrition ndi Digestion. Bungwe la American Council pa Zolemba Zophunzitsa Zochita Zaumoyo. 2013.