Zakudya Zathanzi Zomwe Zimalimbitsa Mapuloteni Anu
Mukakhala ndi njala, mumasankha zakudya zopangira zakudya zokwanira? Kafukufuku wasonyeza kuti anthu omwe amadya mapuloteni ambiri tsiku lonse amakhala ndi kupambana kwakukulu kuposa anthu omwe amadya pang'ono. Kotero pamene mukuyesera kuchepetsa thupi, musamangophatikizapo mapuloteni mu zakudya zanu , komanso muzipinda zanu.
Vuto ndilokuti mapuloteni ambiri apamwamba amakhalanso ndi mafuta, calories, ndi shuga.
Zina zimapangidwira othamanga omwe akuyesera kulemera ndipo zakudya zina zopangira mapuloteni sizingakhale zathanzi. Ndiye kodi dieter ndi chiyani? Gwiritsani ntchito mndandandawu kuti mupeze zakudya zopatsa thanzi zowonongeka ndi mapuloteni.
Wathanzi, Wowonjezera Mwamsanga ndi Mapuloteni
Ngati muli paulendo ndipo mukufunika kuluma mwamsanga, simukuyenera kupita ku vitamini yogulitsa. Mudzapeza zakudya zopatsa thanzi, mapuloteni apamwamba m'masitolo anu a m'deralo kapena sitolo yabwino. Fufuzani zina mwa zinthu zathanzi, zokoma.
- Dzira lovuta
- Sushi kapena sashimi
- Ng'ombe Jerky
- Tchizi cha koteji
- Osakhala mafuta kapena otsika mafuta Greek yogurt (unsweetened ndi bwino kupewa shuga wowonjezera)
- Edamamu
- Maamondi kapena walnuts (ochepa chabe)
- Mkaka wamadzi kapena kusakaniza mkaka wa chokoleti (wapamwamba mu shuga)
- Peanut kapena mafuta a amondi omwe ali ndi otsika kwambiri (monga Wasa) kapena toast
- Khalala ndi-go-quinoa saladi ndi zikopa
Mudzapeza kuti zakudya zina zolimbitsa kudya, monga Jisi Madzi, zimapanga smoothies zomwe zimakhala zosavuta kuzigwira ndikupita.
Samalani, komabe, chifukwa chakumwa zina zili ndi shuga wambiri kusiyana ndi mapuloteni ndipo zimangowonjezera zakudya zanu. Onetsetsani kuti muyang'ane deta yomwe mukudya musanakonze.
Kukhoma smoothies kungakhale chakudya chopatsa thanzi, chabwino komanso choyenera, koma samalani kuti muyang'ane chizindikiro cha Food Nutrition musanagule. Mapuloteni ena am'madzi otsekemera amapangidwa ndi timadziti ta zipatso kuti tiwathandize.
Chotsatira chake ndikuti mutenge shuga wowonjezera popanda mapiritsi ndi mapuloteni ochepa.
Mavitamini Ochepa Ochepa-Okhazikika
Pokonza zina ndi kugula zinthu zamalonda, mukhoza kudzaza firiji yanu ndi zakudya zopatsa thanzi. Mukhoza kupanga mapuloteni ndi zakudya zina kuti zisunge ndalama. Ngati muli ndi njira zosiyana zowonjezera mapuloteni okonzekera nthawi zonse, zimakhala zosavuta kugwira pamene muli ndi njala. Ndiye inu simudzakhala kochepa kuti mupite kwa zakudya zopanda zakudya zowonjezera monga chips ndi makeke.
- Mavitamini Opangira Mavitamini Opambana a Dieters
- Zosungiramo Zakuloteni Zomwe Zimagwiritsidwa Ntchito Modzipatula Kuti Zisunge Firiji Yanu
- Mmene Mungapangire Smoothie: Dos ndi Don'ts
- Mmene Mungachepetse Mafuta Okhudzana ndi Mazira Wovuta
- Momwe Mungapangire Mapuloteni Anu Okhaokha
- 24 Mapuloteni Osakaniza Ambiri Osakanikirana
- Zakuloteni Zathanzi Zowonjezera Ana
Pomalizira pake, kumbukirani nthawi zonse kuti ngakhale mapuloteni amathandiza kumanga minofu yowonongeka ndikuwonjezera mphamvu yanu ya thupi , mapuloteni ambiri si abwino nthawi zonse. Idyani nambala yoyenera ya maola tsiku lililonse ndi kuchuluka kwa mapuloteni kuti muchepetse thupi ndikupiritsa mapaundi.
Zotsatira:
George A. Bray, MD; Steven R. Smith, MD; Lilian de Jonge, PhD; Hui Xie, PhD; Jennifer Rood, PhD; Corby K. Martin, PhD; Marlene Wambiri, PhD; Courtney Brock, MS, RD; Susan Mancuso, BSN, RN; Leanne M. Redman, PhD. "Zotsatira za Mapuloteni Zakudya Zakudya Zamtengo Wapatali, Kugwiritsa Ntchito Mphamvu, ndi Kuwongolera Thupi Pamene Mukudya Zakudya Zambiri." Journal of American Medical Association 2012; 307 (1): 47-55.
Russell J de Souza, George A Bray, Vincent J Carey, Kevin D Hall, Meryl S LeBoff, Catherine M Loria, Nancy M Laranjo, Frank M Sacks, Steven R Smith "Zotsatira za zakudya 4 zowonongeka kwambiri, mafuta, mapuloteni, ndi mafuta m'thupi, minofu yambiri, minofu yowoneka bwino, ndi mafuta oopsa: zotsatira za chiyeso cha POUNDS LOST. " American Journal of Clinical Nutrition January 18, 2012.
Andrea R. Josse, Stephanie A. Atkinson, Mark A. Tarnopolsky, Stuart M. Phillips. "Kuwonjezeka kwa Kugwiritsa Ntchito Zakudya Zamakakale ndi Zakulojekiti Zakudya Zolimbitsa Thupi Kumalimbikitsa Kuwonongeka kwa Mafuta ndi Kupeza Modzichepetsa kwa Akazi Ambiri Oposa Amuna Apaopaopausal." Journal of Nutrition July 20, 2011.
Phillips SM, Zemel MB. "Zotsatira za mapuloteni, zida za mkaka ndi mphamvu zowonongeka kwa thupi." PubMed.gov 2011; 69: 97-108.
Lisa A Te Morenga, Megan T Levers, Sheila M Williams, Rachel C Brown ndi Jim Mann. "Kuyerekeza ndi mapuloteni apamwamba ndi zakudya zam'mwamba zowonongeka kwa amayi omwe ali ndi chiopsezo cha matenda opatsirana: kuyesedwa kosavuta." Nutrition Journal April 2011.