Mukuyesera kuchepetsa thupi? Kudya kudumpha si yankho
Makampani ogulitsa amadya $ 65 miliyoni pachaka pothandiza anthu kulemera. Ngati ndinu "dieter" ndipo simukupeza zotsatira zomwe mukufuna, mukhoza kukopeka kuti muyese sitepe yotsatira. Bwanji osadya chakudya kuti mudye mapaundi? Inu mungasunge ndalama ndi kuchepetsa kulemera, chabwino? Kudya chakudya sikuti ndi yankho. Ndipotu, kudya chakudya ndi chimodzi mwa zinthu zovuta kwambiri zomwe mungachite, makamaka ngati muli ndi shuga.
Ndi chinthu chimodzi kuti mudye chakudya chifukwa muli wotanganidwa kapena chinachake chimadza mosayembekezereka, koma simuyenera kudya chakudya mwadala.
Zotsatira Zoipa za Kudya Zakudya
Ngati muli ndi matenda a shuga, nkofunika kudya nthawi zonse, kudya zakudya moyenera kuti muzitha kukhazikitsa shuga. Ngati mutenga mankhwala odwala matenda a shuga omwe amauza makoswe anu kuti apange insulini kapena insulini weniweni ndipo mukuchedwa kapena kudumphira chakudya, shuga wanu wa magazi umatha. Mankhwala a hypoglycemia (shuga wotsika m'magazi) - omwe ali oposa 70mg / dL-ayenera kuperekedwa ndi 15g wa ma carbohydrate ofulumira kuti abweretse shuga m'magazi abwino. Msuzi otsika m'magazi amayamba kutenga ma calories wambiri kuchokera ku shuga kuti uwatole. Kwa munthu amene akuyesera kuchepetsa thupi, izi sizingakhale zomveka chifukwa sikuti mumangotenga makilogalamu owonjezera, koma mwinamwake mukukumana ndi crummy yokongola. Kusambira mobwerezabwereza kwa shuga wotsika kwambiri sizowopsa koma kungapangitse kulemera.
Kudya chakudya sikukutanthauza kuti mungadyeko kenaka, mwina. Mwachitsanzo, ngati mumadumpha masana, simuyenera kupita m'kati mwawo ndi zakudya zamadzulo kuti mupange. Mukadya chakudya chambiri, chokhala ndi chakudya chambiri , thupi liyenera kutulutsa shuga lalikulu la insulini kuthandiza kuchepetsa shuga wanu wa magazi.
Kwa munthu yemwe ali ndi shuga, njirayi siigwira bwino nthawi zonse. Mankhwalawa amalephera kugwira ntchito ndi mlingo wa shuga kapena insulini yomwe mukupanga siigwiritsidwe ntchito momwe iyenera kukhalira. Zotsatira zake: shuga wambiri wamagazi omwe angakulepheretseni kuti mukhale otopa komanso okhumudwa. Msuzi wambiri wambiri wa magazi ndi owopsa pa thanzi lanu.
Kodi Kudya Kudzakuthandizidwa Ndi Kuperewera Kwapafupi?
Ndikumva kuti simunamvepo kuti chakudya chodumpha chingawathandize kusankha zakudya zoperewera pa chakudya chotsatira. Ndizowona. Nthaŵi zambiri, tikamadya chakudya, timakhala ndi njala kuti panthawi yotsatira tidye timadya zakudya zolakwika komanso zambiri. Kudya mopitirira chakudya kungapangitse kuti phindu likhale ndi shuga. Chinsinsi cha kuchepetsa kulemera ndiko kumamatira ku dongosolo labwino la kudya zomwe ziri mu bajeti yanu ya bajeti.
Kutenga Zakudya Zanu Zapakati
Kudya sikungokhala kokondweretsa, ndikofunikira. Kudya zakudya zosiyanasiyana tsiku ndi tsiku kudzakuthandizani kuti mukhale ndi mavitamini, minerals, fiber, mapuloteni, ndi zina zotero. Kudya chakudya kumachepetsanso kudya zakudya zapamwamba zomwe zingakulepheretseni kukhala ndi chitetezo cha m'thupi komanso vitamini ndi mineral zofooka. Anthu omwe ali ndi shuga ali ndi chiopsezo chowonjezereka chotenga matenda, ndipo kupangitsa thupi lanu kukhala ndi zakudya zabwino kumathandiza kuti chitetezo chanu chamthupi chitetezeke.
Chakudya ndi Maganizo Anu
Kodi mumakwiya mukakhala ndi njala? Izi zikhoza kukhala chifukwa cha shuga wotsika kwambiri. Shuga wotsika ya magazi ndi owopsa kwambiri kwa anthu omwe ali ndi shuga. Zingakupangitseni kuti mukhale osokonezeka, odandaula, komanso okwiya. Kudya chakudya nthawi zonse kumapatsa thupi lanu mafuta omwe akufunikira kukupatsani mphamvu yowonjezera. Thupi lanu liri ngati galimoto-limafuna mafuta kuti apite. Popanda mafuta abwino, simungathe kugwira ntchito mokwanira.
Mfundo Yofunika Kwambiri
Kudya chakudya si njira yothetsera kupweteka kapena shuga. Ngati muli ndi munthu yemwe alibe matenda a shuga ndipo mukuyesera kuchepetsa thupi, chofunika kwambiri kuti muthe kuchepetsa kulemera kwa thupi ndi kusakaniza shuga ndi kudya chakudya chokwanira mu zipatso, ndiwo zamasamba, zakudya zamagazi, mapiritsi ndi mapuloteni oonda.
Mufuna kudya chakudya chamadzulo , chamasana , chakudya chamadzulo ndi kusakaniza tsiku ndi tsiku ndikufalitsa mavitamini anu tsiku lonse.
> Zotsatira:
> Chigwirizano cha ku America cha shuga. Malamulo a Zamankhwala pa Matenda a Shuga - 2017. Chisamaliro cha Shuga. 2017 Jan; 40 Phunziro 1: S1-132.
> Wansink, Brian et. al. Zakudya zoyamba kwambiri: pambuyo pa maola 18, kudya anthu oyambirira ndi masamba kumapeto. Arch Intern Med. 2012; 172 (12): 961-963. do: 10.1001 / archinternmed.2012.1278