Ganizirani pa Zakudya Zathanzi Zomwe Zimakukhudzani ndi Kumanga Minofu
Amuna amakumana ndi mavuto apadera akamayesa kuchepa. Imodzi mwa mavutowa ndi kukula kwa chakudya. M'malesitilanti ambiri ndi masewera ena, anyamata amalimbikitsidwa kudya magawo a "zakudya" zamtima. Zakudya zazikulu ndi matupi akulu nthawi zambiri amakondwerera m'mabuku a anthu ndi ma TV. Kudya magawo aang'ono a kuwala, zosakaniza mbale zingapangitse mnyamata kumverera ... chabwino, mofanana ndi mnyamata.
Mmene Mungasankhire Chakudya Chakudya kwa Amuna
Kulemera kwachepa kwa zakudya kwa amuna ndizosankha zomwe zimadzaza mbale ya munthu, kusunga thupi lake lokhazikika ndi minofu komanso kumuthandiza kuti akhale wokhutira komanso wokhutira. Choncho anyamata ayenera kuganizira za mapuloteni pamene akugula zakudya zokoma.
Jason Ewoldt, RDN, LD, yemwe ali ndi zakudya zamankhwala ku Mayo Clinic Healthy Living Program. Awonjezeranso kuti iye saganizira kwambiri kukula kwa mapuloteni koma posankha mtundu wa mapuloteni. Iye anati: "Amuna amakonda kukhala ndi minofu yambiri, choncho n'kofunika kuonetsetsa kuti chakudya chamatino amino chikhale chokwanira kuti asunge minofu yosakanizika panthawi imodzimodziyo."
Amino acid ndizowonjezera mapuloteni. Zosayenera zamagazi amino, monga glycine ndi alanine, zimapangidwa ndi thupi lanu kotero kuti simukusowa kuzipeza kuchokera ku chakudya.
Koma zofunika amino acid sizimapangidwa ndi thupi. Chakudya chimene mukudya chiyenera kupereka izi ma amino acid kuti akhale ndi thanzi labwino komanso kupanga ndi kukonzanso minofu yowonda.
Mapuloteni athunthu ndi omwe amapereka zonse zamtengo wapatali za amino. Nyama, nsomba, nkhuku, ndi zakudya za mkaka (monga mazira, mkaka, kapena yogurt) ndi mapuloteni athunthu.
Mbeu za nkhuku, quinoa, nyemba za chia, buckwheat, ndi mbewu ya fulakesi ndi zitsanzo za zakudya zamapuloteni wathunthu.
Mphamvu zamapuloteni zimatha kukhazikitsidwa ndi PCDAAS kapena kuperewera kwa mapuloteni kukonza mapu a amino acid . PCDAAS imatenga mavitamini a amino acid kuti aganizire ndi kuigwirizanitsa ndi zifukwa zina zokhudzana ndi kuchepa. Casein, dzira, mkaka, whey, ndi mapuloteni a soya ali ndi 1.0. Zakudya zina zomwe zili pamwamba pa mndandandazi ndi ng'ombe (0,92), nyemba zakuda (0.75), ndi nkhanu (0.52).
Koma ngati ndinu munthu amene mukufuna kufooketsa, simungakhale nayo nthawi yofufuza kafukufuku wa PCDAAS wa zakudya zonse zomwe mumaziona m'sitolo. M'malo mwake, yesani mndandanda wa mndandanda wa zakudya zowonongeka kwambiri zomwe anthu amadya nthawi ya chakudya komanso zakudya zabwino kwambiri zomwe anthu amadya. Mukhoza ngakhale kusindikiza tsamba ili ndikupita nalo kumsika.
Zakudya Zathanzi Zomwe Zimakukhudzani Panthawi ya Chakudya
Pa zokambirana za posachedwa za mavuto olemera okhudzidwa kwa amuna, katswiri wodziwitsa mafuta Tom Ututo ndi Wopambana Kwambiri ku Pete Thomas adanena kuti abambo ayenera kuphunzira kuphika kuti achepetse kulemera . Ngati mungaphunzire momwe mungamangire chakudya chambiri koma zakudya zathanzi pa zakudya zopatsa thanzi zomwe mumakhala nazo kuti mukhale okhutira komanso kuti thupi lanu likhale lolimba komanso lolimba.
Ndiye ndi zakudya ziti zomwe muyenera kuziponya m'galimoto yanu ku golosale? "Chinthu chimodzi chomwe ndikanati ndikachite kugula zakudya zochepetsetsa ndikuika zakudya zowonjezera," anatero Ewoldt. "Izi zimaphatikizapo zakudya monga zipatso ndi ndiwo zamasamba, mapuloteni owonda, ndi mafuta abwino. Pogwiritsa ntchito chakudya chokwanira kwambiri, zimatanthauza zomera zambiri (zipatso ndi zitsamba) zomwe zimathandiza kuchepetsa kutaya thupi pamene zimakhala zowonjezera komanso madzi. Ndimayang'ana ndikupanga kusintha kuchokera ku zakudya zapuloteni zamtundu wapamwamba kuti zikhale zowonongeka koma zimachepetsa chiwerengero cha kalori. "
Nazi zina mwazikulu zowonongeka zakudya kwa amuna pa nthawi ya chakudya:
- Mtengo wa Lowgreek wa yogiriki (yang'anani mankhwala omwe ali otsika mu shuga)
- Nsomba monga saumoni kapena nsomba kuti apereke omega-3 fatty acids wathanzi omwe amadziwikanso kuti "mafuta abwino"
- Nkhuku monga nkhuku kapena chifuwa (kuchepetsa mafuta ndi makilogalamu posankha mitundu yopanda chilema)
- Kudula kwa nyama monga ng'ombe yotchedwa marton kapena steak
- Bison ndi nyama zina zamasewera zomwe zatsamira koma zokoma
- Kanyumba kanyumba (onetsetsani zokhazokha za sodium pa Chidziwitso cha Nutrition ngati mukuyang'ana mchere)
- Nyemba zathanzi ( nyemba ) monga nyemba zakuda, nkhuku, nandolo zakuda, kapena nandolo zobiriwira
- Zipatso zonse monga quinoa, balere, mpunga wofiira, kapena buckwheat
- Mdima wobiriwira, masamba obiriwira kuphatikizapo kale, sipinachi, kapena broccoli
- Zipatso zatsopano kuti akwaniritse dzino lanu lokoma
Ndi zakudya ziti zomwe muyenera kuzipewa pamene mukuyesera kuchepa? Kulemera kolemera kwambiri kwa zakudya kwa amuna kungakhale zakudya zomwe nthawi zambiri zimatumizidwa pa masewera tsiku pa bar. Izi ndi zakudya zomwe zimadzaza ndi zakudya zomwe thupi lanu limafunikira mochepa. "Amuna amakonda kudya zakudya zomwe zimakhala ndi mafuta komanso chakudya. Izi zimakhala zowona ngati kudya zakudya monga mafuta, mafregi ndi mapiko a nkhuku amakhala oyembekezera," anatero Ewoldt.
Zakudya Zathanzi Zomwe Zimakukhudzani
Monga ngati dieter iliyonse, mwamuna akhoza kukhala ndi njala pakati pa chakudya. Koma zakudya zowonjezera zakudya zingathetseretu khama lomwe mumayesetsa kudya. Choncho ndikofunika kuti mukhale osamala pamene mukuwongolera ngati mukukonzekera ndikukonzekera chakudya chopatsa thanzi.
N'zomvetsa chisoni kuti kanyumba kowonongeka pamsika wanu kumakhala ndi zakudya zambiri zomwe mungapewe. Zimakhalanso zakudya zomwe mumafuna kudya kwambiri. "Zikuwoneka kuti, pa zomwe ndinakumana nazo ku Healthy Living Program, anthu amakonda kudya zakudya zamchere monga chips kapena French fries kapena zakudya zokoma monga ma makeke ndi mchere pamene akuyesera kuchepetsa thupi," akutero Ewoldt.
Chotsani chigawo cha katundu chophika ndi chips koyerekeza ndikudzaza zakudya zomwe zili ndi fiber. Mafuta osungunuka ndi osaphatikizapo amapereka phindu losiyana, koma zonsezi zidzathandiza thupi lanu kuti likhale labwino kwa nthawi yayitali mutatha kudya. Pamene mulibe njala, mumatha kupanga zosankha zamagulu ndi kudya zakudya zoyenera .
Nazi zina mwa chakudya chabwino kwambiri cha kulemera kwa amuna omwe amadya:
- Ovuta yophika mazira
- Mankhusu odulidwa ndi hummus kapena nyemba zina zomwe zimapereka mafuta abwino
- Mbewu zobiriwira zachigriki ndi zakudya zokhala ndi zakudya (kuganiza za raspberries kapena blueberries) zili ndi mbeu za chia zowonjezera ndi zakudya
- Mafuta ena a mkaka wotsika kwambiri monga mkaka wokometsetsa kapena mkaka wa chokoleti m'malo opititsa patsogolo ntchito (mmalo mwa calorie yapamwamba kapena zakumwa zotsekemera zosangalatsa)
- Ma calori otsika, mapuloteni atanyamula zowonongeka kwa masiku otanganidwa pamene mukupita
- Mtedza monga amondi kapena mtedza wa Brazil omwe amapereka mafuta ndi mafuta omwe amapezeka
- Peanut batala onyansa mbewu zonse
- Turkey yopukutira (otsika-sodium Turkey magawo atakulungidwa kuzungulira wochepa thupi wosanjikiza wa otsika mafuta kirimu tchizi ndi woonda veggie timitengo)
Chofunika kwambiri, imwani madzi ndi ludzu. Dulani ma sodas akuluakulu omwe mumawapeza mumaloti ovuta. Nthaŵi zonse ma cola ndi zokondeka zimadzaza ndi shuga komanso zakudya zowonjezera nthawi zambiri zimakhala ndi caffeine ndi zotsekemera zokhazokha zomwe zingawononge zakudya zanu.
Mmene Mungaperekere Zakudya Zakudya Zolimbitsa Amuna Kwa Amuna
Mukhoza (ndiyenera) kuphunzira kuphunzira kuphika zakudya zolemetsa zomwe zimapanga minofu ndi kuchulukitsa mbale yanu popanda kuwonjezera mainchesi. Kungowonjezerapo zakudya zowonongeka bwino ku mbale yanu sikungakuthandizeni kuchepa thupi kupatula mutagwiritsa ntchito njira zophika bwino kuti muwakonzekere. Ganizirani njira zophika izi kuti musamadye chakudya chanu:
- Grill. Ngati mumakonda steak wabwino, mukhoza kuisunga mu zakudya zanu ngati mukudya mafuta popanda kuwonjezera mafuta kapena mafuta. Mabala ambiri a ng'ombe amakhala kale ndi mafuta okwanira choncho palibe chifukwa chowonjezerapo. Ndipo ngati mukuwongolera nkhuku zowonda, perekani mankhwala a citrus kapena mafuta (mafuta pang'ono chabe) kuti mupititse patsogolo kudya kwa mafuta abwino. Ndipo kumbukirani kuti mukhoza kugwiritsira ntchito m'nyumba kapena kunja. Pakati pa miyezi yozizizira, sungani ndalama zogula zamkati kuti mugwiritse chakudya chanu.
- Kutentha. Palibe chimene chimapatsa kukoma kokoma kwa masamba monga kuwotcha. Ndipo ndi imodzi mwa njira zophweka zophika zomwe zilipo. Ingokani masamba monga kaloti, anyezi, kapena mazira a Brussels ndi kutsanulira mafuta pang'ono. Nyengo ndi zitsamba kapena mchere ndi tsabola ndikuyika mu uvuni pafupifupi madigiri 400. Kuwotcha ndi njira yabwino yokonzekera chakudya ndi nsomba.
- Poach. Anthu ambiri amatha kuphika nsomba kuti azikhala ndi mafuta komanso kuchepetsa kuchuluka kwa mafuta omwe mumagwiritsa ntchito. Pofuna nsomba , sungani masentimita kapena masentimita pamadzi anu ndikuika nsomba m'madzi ofunda kuti muphike.
- Sautée. M'malo mofuna kudya zakudya zomwe mumazikonda, bwanji osayatsa chakudya ndi sautée m'malo mwake? Njira iyi imakulolani kugwiritsa ntchito mafuta ochepa ndikukupatsani chisangalalo pamene mukuphika nyama, nsomba kapena zophika. Ndipotu mungathe ngakhale sautée popanda mafuta ndikugwiritsa ntchito nkhuku kapena masamba. Khalani otsimikiza kuti mugwiritse ntchito mapulogalamu apamwamba kwambiri kuti chakudya chanu chisamamatire poto ndipo simukuyesedwa kuti mugwiritse ntchito mafuta ndi mafuta.
Ngati zofuna zanu za Fries, pizza, ndi burgers zanu zimakupindulitsani kwambiri, mumakhalanso maphikidwe a calories kwa aliyense wokondedwawo. Mungaphunzire kupanga pizza wathanzi mwa kusinthanitsa ziweto kuti zikhale ndi zakudya zamatenda komanso tchizi. Kuphika zophika zamatenda zomwe zimakukomera bwino kusiyana ndi achibale awo ndiyeno zimadyetsa wofufuta wofooka m'malo momangika ng'ombe yamphongo yambiri.
Pomalizira, kumbukirani kuti zopatsa mphamvu zimakhudza kwambiri pokhudzana ndi kulemera. Onetsetsani kuti mukudya chiwerengero choyenera cha ma calories kuti thupi lanu likhale bwino ndikupangitsani chosowa cha calorie kuti chichepetse pansi.