Limbikitsani zotsatira za kulemera kwanu ndi kusankha zakudya zabwino
Mukudziwa kale kuti kumvetsera bwino kumawotcha mafuta. Ndipo mukhoza kuonjezera chiwerengero chanu cha masana patsiku kuti muwotche mafuta ndi kuchepa. Koma kodi mudadziwa kuti mungathe kusankha zakudya zina kuti ziwotche?
Chilichonse chimene mumachita masana chimatentha mafuta, kuphatikizapo kudya. Koma kudya zakudya zina kungatenthe mafuta owonjezera kuposa ena. Ndipo zakudya zabwino zopatsa khalori zimaperekanso phindu lina labwino komanso lolemera.
Momwe Zakudya Zimayatsira Mafuta
Mukadya chakudya, mumadya zakudya kapena mphamvu. Koma mumasowa mphamvu kuti mugwire ntchito. Kudula, kudya ndi kusunga chakudya kumafuna thupi lanu kutentha makilogalamu. Asayansi amachitcha kuti kutentha kwa chakudya kapena TEF. TEF yanu ndi chigawo chachikulu cha ndalama zanu zonse za tsiku ndi tsiku kapena TDEE. Ndiyo chiwerengero cha ziwerengero zomwe mumayaka tsiku lonse .
Ndiye ndi kotani nanga mungathe kutentha ndi zakudya zabwino zowonjezera kalori? Mwamwayi, si ambiri. Mafuta omwe mumayaka kudya ndi kudya chakudya amapanga 5 peresenti yokha ya ndalama zamalonda zanu tsiku ndi tsiku. Izi zikutanthauza kuti ngati muwotcha makilogalamu 2000 patsiku, mumatentha pafupifupi 100-200 pa zakudyazo, kudya makilogalamu 30-75 pa chakudya, mosasamala kanthu za zakudya zomwe mumasankha. Mungathe kulimbikitsa nambala pang'ono ndi kusankha zakudya zabwino.
Zakudya Zabwino
Pamene mukuwotcha zakudya zowonjezera chakudya, pali zakudya zina zomwe zimawotcha zambiri kuposa ena.
Mukamadya zakudya zomwe zimakhala ndi mapuloteni ambiri , mumayaka makilogalamu ambiri kuchokera ku TEF kusiyana ndi pamene mukudyera chakudya chambiri kapena mafuta ambiri. Mwachidule, thupi lanu liyenera kuyesetsa kwambiri kuti liwononge ndi kusunga mapuloteni kuposa momwe lingathere ndi kusunga mafuta ndi mafuta.
Zakudya ndi mapuloteni zingathandizenso thupi lanu kutentha makilogalamu ambiri potithandiza kumanga ndi kusunga minofu.
Ngati mumagwira nawo ntchito yophunzitsa mphamvu, mumamanga minofu bwino ngati mukudya kuchuluka kwa mapuloteni . Ngati thupi lanu liri ndi minofu yambiri, mumatentha makilogalamu ambiri tsiku lonse .
Nanga ndi zakudya zotani zomwe zimapangidwira zakudya? Zakudya zodzikongoletsera zokha (3 ounces) za zakudya zoterezi zimapereka mphamvu yowonjezera kalori ndi zowonjezera zakudya zina:
- Nkhuku
- Tuna
- Kudula kwa ng'ombe
- nkhukundembo
- Salimoni
- Nkhumba Yowonda
Thupi lanu liyeneranso kugwira ntchito molimbika kuti lifufuze ndi kukumba fiber. Zomwe zimatchedwanso "roughage," zakudya zomwe zimakhala ndi fiber zingathandize kuchepetsa chidziwitso komanso kulimbitsa thanzi labwino. Mukasankha mbale yamkati kuti mutumikire ndi mapuloteni anu, ganizirani kuwonjezera zakudya zomwe zili ndi fiber . Radishes, udzu winawake, mitima ya kanjedza ndi nyemba zoyera ndi zitsanzo zabwino. Ndipo ndiwo zamasamba zokometsera zingathandize kuwotcha mafuta owonjezera, nayenso. Umboni wina ukusonyeza kuti kudya zakudya zokometsera kungathandize (kutentha pang'ono) kutentha thupi lanu kuti liwotche kwambiri.
Mukaphatikiza zakudya zamapuloteni ndi zakudya zowonjezera, mumathandizira kuthetsa chilakolako cha njala kwa maola ambiri mutatha kudya. Choncho zakudya izi sizitentha kokha koma zimathandizanso kuti mudye pang'ono ndikudya zakudya zochepa tsiku lonse.
Kusankha Zakudya Kudyetsa Kunenepa
Kusankha zakudya zowotcha makilogalamu kungapangitse kusiyana kochepa pa mapulani anu olemera, koma sizingakupangitseni kapena kudyetsa zakudya zanu.
Kutentha kwa chakudya ndi gawo lofunikira la ndalama zanu zonse, koma kuyesa kusintha si njira yabwino kwambiri yochepera.
Komabe, ngati kuchuluka kwa TEF ya mapuloteni kumakhala ngati kukumbutsani kuti mukhale ndi zakudya zathanzi zokhudzana ndi mapuloteni owonda , ndiye kuti pulogalamu yanu yolemetsa imapindula m'kupita kwanthawi. Sankhani zakudya zowonongeka ndikukonzera zakudya zomwe zimakuthandizani kuti mukhale olimbikitsidwa komanso okhutira. Chakudya chopatsa thanzi, choletsa kalori chidzakupatsani zotsatira zabwino.
Zotsatira:
Bryant, Cedric, Ph.D., FACSM, Daniel J Green, Sabrena Merrill, MS "Kutentha kwa Chakudya" American Council on Exercise Health Coach Manual, 2013 p. 228-229