Pumulani ndi Kusangalala Kudya Kumanja
Takhala tikuuzidwa kwa zaka zambiri kuti kuwerengera ndalama ndi njira yokha yochepetsera thupi, kupindula minofu ndi kuchepetsa mafuta, koma matebulo a chakudya chamadzulo asintha. Ngakhale makilogalamu akadakali ofunika kwambiri, othamanga odziwa amadziwa kuti ayenera kuganizira za khalidwe la ma calories kuposa kuchuluka kwawo - ndi chifukwa chake.
Ganizirani pa Kuwerenga kusawerengera
Kodi n'zotheka kuti tikwaniritse zolinga zathu zaumoyo ndi zolimbitsa thupi tikasiya kuwerengera? Malingana ndi kafukufuku waposachedwapa, cholinga chiyenera kukhala pa khalidwe la chakudya, kukula kwa gawo ndipo osayimilira za manambala ambiri. Bungwe la American Council on Exercise limasonyeza kuti "kuwerengera zakudya zowonongeka, nthawi yowonjezera komanso njira yowonjezera moto yomwe simungayambe kudya." Izi zafika ngati mpweya wa mpweya wabwino kwa iwo omwe akuvutika ndi kupanikizika ndi kuwerengera konse kwa chakudya. Akatswiri ambiri okhudzana ndi zakudya zowonjezera adatsindika kuti kulembera chakudya chamankhwala chamankhwala chamakono chimayang'ana kudya chakudya chamagulu m'malo mwa magalamu onse, ola kapena kalori. Mkulu wa Academy of Food and Dietetics, Heather Mangieri, MS, RD, CSSD, LDN akufotokoza kuti zakudya zogwiritsa ntchito kalori sizothandiza kwambiri kuti munthu akhale ndi thanzi labwino komanso nthawi zambiri alibe zakudya zowonjezera.
Zikhala Sizinapangidwe Mofanana
Kusinthana kwa zakudya kumadalira kukulandira kwabwino kwa zakudya, kukula kwa gawo ndi kufunika kosangalala ndi zomwe mukudya. Kufufuza zomwe mumadya kumawoneka ngati njira yopindulitsa kuti mulembe zizoloŵezi za kudya koma kudula nthawi kuti muwerenge zakudya. Choyang'ana tsopano chiri pa kusankha kokondweretsa kwenikweni chakudya choyamba pakuwerengera kalori. Ife ndife anzeru mokwanira kuti timvetsetsa kudya makilogalamu 100 a shuga tidzakhala ndi zotsatira zosiyana mthupi lathu kuposa makilogalamu 100 a ndiwo zamasamba. The American Council pa Kuchita Masewera olimbitsa thupi kupitiriza kwa lingaliro lolakwika la kalori kuwerenga pamene kudya kwa thanzi ndi zonse za chakudya chamtengo wapatali.
Ingodyani thanzi labwino
Malingana ndi Harvard Public School of Health, zakudya zabwino kwambiri zimabwera kuchokera ku chakudya chabwino. Kafukufuku akuzindikira kufunika kwa zopatsa mphamvu koma amasonyeza umboni wamphamvu kwambiri kuti munthu akhale ndi umoyo wabwino komanso thanzi ndi pamene pangoganizira za khalidwe la chakudya. Dipatimenti ya Harvard Nutrition inachititsa phunziro kuphatikizapo 120,000 abambo ndi amai opeza bwino pazaka 20 kuti afotokoze chiphunzitso "calorie ndi calorie." Kulemera kwa phindu kumachitika panthawiyi kunanenedwa ndi anthu omwe amadya zipsu za mbatata, zakudya zowonongeka, mafuta zakudya ndi kumwa soda. Ngakhale kuti kulemera kunkafotokozedwa m'nkhaniyi, ndani ankadya masamba, mbewu zonse, zipatso, mtedza, ndi yogurt. Ochita kafukufuku amasonyezanso kuti kukula kwake kumagwirizana ndi zakudya zonse zomwe zilibe chifukwa cha kusiyana kwa mitundu yosiyanasiyana ya zamoyo. Komabe, anthu angathe kutsatira "Harvard School of Public Health, Foody Food Eating Plate" ndi piramidi ya chakudya kuti akonzekere bwino. Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zamadzi
Zakudya za Numeri
Pamene cholinga chathu chiri pa zakudya zowonjezera zakudya zowonjezera muyeso, chiwerengero chowerengera kalori ndi chosafunika kwenikweni. Mudamvapo mawu otchuka "palibe amene adadya mafuta ambiri kale," ndipo iyi ndi mfundo yafukufuku. Kale, monga chakudya chamtundu wina chokwanira chokwanira chokhala ndi zakudya zofunikira koma chochepa mu kalori. Kudya zabwino kumalimbikitsa moyo wathanzi, kumatithandiza kukhala ndi thanzi labwino, kumapanga masewera olimbitsa thupi, kumapangitsa thupi kugwira ntchito, komanso kuchepetsa chiopsezo chathu cha matenda. Academy of Food and Dietetics imatsimikizira kuti ndizo chakudya chomwe timaika m'thupi lathu chomwe chimakhala chofunika kuti zisonyeze kuti zakudya sizikugwira ntchito ndi kuwerengera zakudya zopanda thanzi sizothandiza kuti tikhale ndi thanzi labwino.
Zolinga Zopatsa Thanzi Labwino:
1. Zamasamba ndi Zipatso: Zimaphatikizapo 50 peresenti ya chakudya. Lembani ½ mbale yanu yokhala ndi mitundu yambiri, maonekedwe, ndi zosiyanasiyana monga sipinachi, kale, broccoli, tsabola ndi sikwashi. Perekani chophweka ichi chophweka cha Sacced Broccolini Ndi Garlic ndi Mafuta a Maolivi yesani!
2. Zipatso Zonse: Amapanga ¼ ya mbale yanu. Sangalalani ndi mbewu zonse monga quinoa, mpunga wofiira kapena balere. Zakudya zimenezi zimakhala ndi mchere wambiri komanso zimakhala zovuta kwambiri.
3. Mapuloteni Okhuta: Zotsala ¼ za mbaleyo zimasungira mapuloteni owonda . Sangalalani nsomba zomwe mumazikonda, chifuwa cha nkhuku, tofu kapena nyemba.
4. Potsiriza, imwani madzi ambiri ndikukhala olimbikitsa monga mbali ya moyo wathanzi!
Zotsatira:
American Council pa Kuchita Zochita, Miyoyo Yomwe Silikugwira Ntchito, Kuwerengera Calories ndi Ma Calories Mu vs. Zolemba Zopeka, Jonathan Ross, 2/10/14
Sukulu ya Harvard ya Umoyo Wathanzi, Chithandizo Cha Chakudya Chakudya, Chakudya Chabwino Kwambiri: Makhalidwe Abwino
Academy of Nutrition ndi Dietrotics, The New Math ya Kuwerengera Calories, Sharon Denny, MS, RDN, 2/14
New England Journal of Medicine, Kusintha kwa zakudya ndi moyo ndi kulemera kwanthawi yaitali kwa amayi ndi abambo, Mozaffarian D et al., 6/23/11
Sukulu ya Harvard ya Umoyo Wathu, Chitsime Chakudya, Chakudya Chopatsa thanzi Chabwino ndi Piramidi Yachilendo, 2011