Lembani Popanda Kulimbitsa Thupi Lanu
Kudya chakudya ndi nkhani yotsutsana ndipo nthawi zonse mumasankha nokha. Uthenga wabwino ndi omwe adasonyezedwa kuti apindule ndi thanzi lathu komanso thanzi lathu. Kafukufuku wa leptin hormone yomwe imayang'aniridwa ndi njala ndi mphamvu zamagetsi imasonyezedwa kuti ikhale yopambana pa chakudya ndi kuchuluka kwa makilogalamu. Kuwonjezera maulendo a leptin kumatithandiza kuchepetsa mafuta a thupi bwino kwambiri.
Zakudya zoletsa khalori zidzasonyeza dontho la leptin. Popeza kuti mahomoni amapangidwa ndi mafuta, thupi lidzagwiritsanso ntchito m'masitolo omwe sakufuna kutaya mphamvu pa njala. Zotsatira zake ndizochepetsanso kuchepa kwa thupi komanso kutaya mafuta ndi kutsika kwa leptin.
Njira yothetsera kukwepa mmimba ya leptin nthawi ndi nthawi imakula makilogalamu kuti apitirize kuchepetsa thupi ndi kuperewera kwa kulemera. Ena akusankha kugwiritsa ntchito chakudya chonyenga monga njira yothetsera leptin hormone ndikusangalala ndi zakudya zomwe sizikudya pazinthu zawo zoyera.
Kudya Kudzakutetezani
Kusuntha kwa kalori wakhala njira yodziwika yosunga moyo wathanzi, kusangalala ndi zochitika zina, ndi kusamverera kuti akunyalanyaza.
Pulogalamu ya 90/10 imathandizira kudya chakudya chopatsa thanzi 90 peresenti ya nthawi ndikupatsanso magawo khumi pa sabata. Izi zikhoza kuonedwa kuti ndizovuta kudya njira zoyenera koma komabe zimalola kuti anthu ena azikhala osangalala. Izi zili ndi phindu la thanzi komanso la thanzi.
Ulamuliro wotchuka kwambiri wa 80/20 umathandizira mapuloteni oonda, ma carbu abwino, ndi mafuta abwino omwe amadya 80 peresenti ya nthawi, kusiya 20 peresenti kuti azidyera zakudya ndi zakudya zopanda pake. Zakudya zowononga zimapangidwira kukhala ndi malingaliro abwino, kusunga zilakolako, ndikukutsatirani ndi zolinga zonse za thanzi ndi thupi. Ngati nthawi zambiri mumadya makilogalamu 1500 pa zakudya zanu ndipo muli 2300, musamangodandaula-zikho zina zowonjezera tsiku lomwelo sizidzawononge zakudya zanu.
Kodi Chakudya Chonyenga N'choyenera Kwa Inu?
Zifukwa zingapo ziyenera kuganizidwa musanasankhe ngati chinyengo kapena masiku akuyenera. Anthu omwe akuvutika ndi matenda ovutika maganizo angayambe kuwonetsa zovuta zowonongeka. Pankhaniyi, chisangalalo sichingakhale chabwino. Ena angamve ngati akudzimva chisoni kwambiri ndikudzimva kuti kudzimva chisoni sikungakhale koyenera kuti zikhale zotonthoza.
Anthu atsopanowo kuti akhale ndi moyo wathanzi sangathe kudziwa kuchepetsa chakudya chambiri. Izi zingachititse kuti tsiku la pansi liwonongeke komanso masiku ena ambiri a splurging.
Kukopa nzeru kuti asunge ma leptin moyenera komanso kagayidwe kamene kagwiritsidwe kake kamakhala kofunika kuti thupi likhale loyenera.
Kodi Ndiyenera Nkhumba Patsiku Labwino?
Kupeza kwaposachedwapa kwa mavitamini a leptin owonjezeka othandizira kulemera sikukutanthauza tikiti yaulere yoti igwire pazomwe zikuwoneka tsiku lachinyengo.
Kafukufuku wasonyeza kuti kuchuluka kwa makilogalamu 20 peresenti ndizofunika zonse kuti zikhale ndi ma leptin komanso kuwonjezeka kwa kagetsi . Izi zikutanthawuza kuti kuwonjezera pa kukhutuka sikungakhale kwanzeru tsiku lachinyengo. Kuwona chakudya chachinyengo kungakhale chisankho chabwino kuti mukhale otsika.
Kafukufuku amasonyeza kuti leptin hormone imakhudza kwambiri zakudya komanso osati mapuloteni kapena mafuta. Izi zikutanthauza kuti ma carb wathanzi ayenera kuganiziridwa pamene akusangalala ndi chakudya chamasana kapena tsiku.
Kodi Zakudya Zanga Zidzasokonezedwa Lamlungu?
Chakudya chimodzi kapena ziwiri zowonetsera sabata sichidzasokoneza zakudya zanu komanso kuyesetsa kwanu. Kudya chakudya chamtundu umodzi sikungakupangitsani mafuta ngati chakudya choyera sichingakupangitseni kuchepa. Ndi zomwe mukuchita nthawi zonse zomwe zimakhudza thupi lanu ndikukhala ndi thanzi labwino.
Ngati mwatsatira lamulo la 90/10 ndikudyetseratu thanzi labwino peresenti, kukhala ndi chinyengo ndi gawo la ndondomekoyi. Kudya njirayi kumakuthandizani kuti muzichita zinthu mosapanda chilolezo ndikupatsanso maganizo. Ndi kovuta komanso kosatheka kuti aliyense akhalebe chakudya chokwanira masiku 7 pa sabata popanda kupewera. Kukhalabe wathanzi bwino ndi kudya chakudya ndicho cholinga .
Chimene chingakhale chovuta ndi pamene chakudya chonyenga chimakhala tsiku lachinyengo kapena masiku. Kudya pamsewu kwa masiku atatu kapena kuposa ndikokwanira kuti mulephere kulemera kwanu. Nthawi yopuma ndi yoipa kwambiri ndi kafukufuku wopeza 61 peresenti ya anthu omwe amalandira mapaundi 1 mpaka 7 pa masiku khumi.
Njira yabwino ndikukonzekera kuti muzidya zakudya zomwe zingakuthandizeni kuti muzidziletsa. Zimakuthandizani kuti muzisangalala ndi zomwe mumakonda popanda kulakwa kwanu. Zopangira zazikulu zopangira zakudya ndizo:
- Idyani mpaka mutakhutitsidwa, osakongoletsedwa.
- Musabwerere kwa masekondi.
- Gawani chakudya chomwe mumakonda.
- Musalole kuti bodza likhale tsiku lachinyengo.
Ndingathe Kudya Mapulani a Zakudya Monga Atkins?
Anthu ambiri amatsatira njira zochepetsera zakudya zochepa monga Atkins zomwe zimaphatikizapo zochepa zomwe mungadye. Atkins ndi zakudya zochepa zomwe zimakhala ndi magawo anayi pa pulogalamuyi. Gawoli limapatsa makilogalamu 20 okha patsiku ndikuchotsa mbewu zonse, zipatso, mkaka, yogurt, mtedza, masamba obiriwira, ndi shuga. Gawoli silingakhale nthawi yabwino yopangira chakudya chonyenga.
Kudziwa mmene angaperekere pa zakudya za Atkins ndi funso lodziwika kwambiri, makamaka chifukwa cha malamulo okhwima pa gawo lonse la pulogalamuyi. Gawo lina la Atkins pang'onopang'ono limabweretsanso mtedza, masamba ochepa a carb, ndi zipatso zochepa. Gawo lomaliza limatengedwa ngati dongosolo lokonzekera bwino lomwe kudya chakudya chopatsa thanzi kukuvomerezeka kokha ngati thupi lanu lingawalekerere. Ichi sichilola malo ambiri kuphatikizapo chinyengo chakudya ndi chifukwa chake zakudya monga izi zimaonedwa zosatheka.
Ogwiritsa ntchito ena a Atkins agwira ntchito kuzungulira dongosololo pogwiritsa ntchito njira zowonetsera kuti azidya zakudya zonyenga. Zakudya zodziwika kwambiri zotsika kwambiri za carb zikuphatikizapo:
- Kukonzekera pizza yapamwamba pogwiritsira ntchito mapuloteni a Portobello opangira pizza.
- Kusangalala ndi kolifulawa kwa mpunga.
- Kupanga sikwashi kapena spaghetti sikwashi m'malo mwa Zakudyazi mu maphikidwe. (Zoodles)
Bodza Kuti Mudzalandire
Kukonza chakudya chachinyengo ndi kugwiritsiridwa ntchito kagawodidirate kumakhala chakudya chabwino kwambiri chothandizira thupi kutentha mafuta kwambiri. Lingaliro la kubodza chakudya ndikubwezeretsanso ku makina osungirako omwe thupi limakhala loyenera.
Kuthamanga kupitilira sabata pokhapokha zakudya zoperewera zimatenga phindu pa thupi. Kudzakoza ndi chakudya chachinyengo chapezeka ngati phindu lenileni lofikira ndi kusunga zolinga zanu za thupi.
Zotsatira:
Davoodi SH, Ajami H, Ayatollahi SH, Dowlatshashi K, Javedan G, Pazoki-Toroudi HR. Zakudya Zosakaniza Zosakaniza Mosiyana ndi Zakudya Zakudya Zosamalidwa: Zowonetsera Zowonongeka Kwambiri Phunziro. Int J Prev Med . 2014; 5 (4): 447-456.
Kelesidis T, Kelesidis I, Chou S, Mantzoros CS. Ndemanga Yatsatanetsatane: Udindo wa Leptin mu Physiology yaumunthu Ann Intern Med . 2010; 152 (2): 93-100.
> Tian Hu et al., Zotsatira za Zakudya Zamadzimadzi Pafupi ndi Zochepa Zakudya Zakudya Zoopsa Zopangidwira Madzi: Meta-Analingalira Zowonongeka Zowonongeka, American Journal of Epidemiology, 2012
Kudya kwabwino kwa kulemera Kwambiri. Maofesi a Webusaiti Yowononga ndi Kuteteza Matenda. www.cdc.gov/healthyweight/healthy_eating/ Inapeza 2016.
Kudya Kwambiri, Kuyeza Zochepa? Maofesi a Webusaiti Yowononga ndi Kuteteza Matenda. www.cdc.gov/healthyweight/healthy_eating/energy_density.html . Zakafika 2016.