Kusinthanitsa ndi Mafuta ndi Zosakaniza
Zakudya zotsatila ndizokhala ndi calorie ndi zakumwa zolamulidwa kapena gawo la zakudya, monga mipiringidzo kapena kugwedeza, zomwe zingagwiritsidwe ntchito m'malo mwa chakudya. Nyuzipepala ya American Academy of Nutrition and Dietetics imati, "Zosintha zodyera zomwe zimakhala ndi mphamvu yodziwika bwino ndi zowonongeka ndi njira yothandiza kuthetsera zakudya zovuta komanso / kapena kukonza zakudya zovuta pamene akuyesera kukwaniritsa mphamvu ya mphamvu 500 mpaka 1,000." Izi ndi kuchuluka kwa kuchuluka kwa makilogalamu omwe mungafunikire kudula kapena kutentha kuti mutaya pafupifupi 1/2 pounds mpaka 1 pounds pa sabata.
Maphunziro a Academy of weight loss mapepala amaperekanso kafukufuku angapo omwe asonyeza zotsatira zofanana kapena zochepa zowonjezera kulemera pamene akugwiritsa ntchito malingaliro osakaniza kusiyana ndi kuchepetsa mphamvu zopatsa thanzi. Zofukufuku zawonetsanso kuti anthu omwe ali ndi mtundu wa shuga 2 amatha kutaya pafupifupi 7 peresenti ya kulemera kwa thupi chaka chimodzi ndipo nthawi zonse amapereka chithandizo cha mankhwala akamagwiritsa ntchito malingaliro a chakudya. Komabe, mu maphunzirowa, anthu anali akuchitabe masewera olimbitsa thupi, kusunga chakudya komanso kuwerenga za zakudya.
Momwe Mungagwiritsire Ntchito Kulowetsa Zakudya
1. Pitirizani ku M osachepera: Ngati mutha kugwiritsa ntchito chakudya chochepetsera thupi, musachigwiritse ntchito molakwa. Onetsetsani kuti mupereke chakudya chokwanira chimodzi kapena ziwiri ndikukwanitsa chakudya chimodzi tsiku lililonse. Ndi kofunika kuti mudziwe momwe mungadye chifukwa kugwiritsa ntchito malingaliro a chakudya nthawizonse sizolingalira.
2. Gwiritsani ntchito monga gawo: Kuwonjezera chakudya m'malo mwa zakudya zanu popanda kuthetsa zopatsa mphamvu kwinakwake kudzakhala zosiyana-zotsatira-kulemera.
Gwiritsani ntchito chakudya chanu m'malo mwawopsezedwa kwambiri kapena mukamadya kwambiri. Mwachitsanzo, ngati mumapita kukadya chakudya chamasana komanso kudya chakudya tsiku ndi tsiku, ndiye kuti mutenge chakudya chamtundu umenewu, mungakuthandizeni kusintha shuga lanu, kuchepetsa zopatsa mphamvu, ndi kuyamba kutaya thupi.
3. Phunzirani momwe Mungadye Zakudya Zoyenera: Zosintha zina zodyera, makamaka zimagwedeza, zopanda kanthu - palibe kutafuna panthawi yopuma. Kusangalala kumapezeka kuchokera kutafuna. Komanso, zakudya zonse zimatenga nthawi yaitali kuti zikhazikike chifukwa thupi liyenera kugwira ntchito yowonjezera kuti liwononge. Choncho, ndikofunika kuphunzira momwe mungadye zakudya zosakwanira chifukwa mwina simungagwiritse ntchito m'malo mwa chakudya nthawi zonse. Kuphunzira kudya zakudya zolimbitsa thupi kungakuthandizeni kukhala ndi moyo wathanzi, kuchepetsa thupi ndi kulimbikitsa zakudya zanu. Kudya zakudya moyenera kumaphatikizapo mapuloteni owonda, mafuta abwino, zitsulo ndi zina zotayika.
Ganizirani za mbale yanu. Mwachitsanzo, gwiritsani ntchito mbale yaying'ono, 9 "ngati n'kotheka-izi zidzakupatsani chinyengo cha kudya zakudya zina. Chachiwiri, mukufuna kupanga 1/2 mbale yanu yosasamba yomwe ili ndi zakudya zopatsa mphamvu komanso zowonjezera, koma muli ndi mphamvu zodzaza. Mbewu zamasamba zimakhalanso ndi madzi, zitsulo , mavitamini, ndi mchere. Chachitatu, mukufuna kupanga 1/4 wa mbale yanu yowonjezera mapuloteni oyera nkhuku, nkhuku, nsomba, nyama yowonda. mbaleyo imaperekedwa kwa tizilombo tating'ono tochepa (mbatata ya makompyuta), 1 chikho cha nyemba, kapena 1 chikho cha quinoa (pafupi ndi chikwama chodzaza).
Kawirikawiri, mungagwiritse ntchito nkhonya ngati gawo lotsogolera gawo la magawo. Ndikofunika kwambiri kuyang'anira kudya kwa kagawidwe chifukwa izi ndizo zimakhudza kwambiri shuga kwambiri.
4. Dziwani zomwe muyenera kuyang'ana : Posankha chakudya m'malo mutenge, yesetsani kusankha imodzi ndi shuga wochepa. Malingana ndi zosowa zanu za kalori, kusinthanso kwa chakudya kumakhala pafupifupi makilogalamu 300 mpaka 500, pamtunda. Lingaliro ndilo kuti chakudya chotsatira chidzapereka mphulupulu ya kalori ndikuthandizani kuti muchepe.
Yesetsani kusunga chakudya chanu kusunthira mpaka 30 mpaka 45 g wa makapu.
Mukufunanso kuti malo anu odyetserako chakudya akhale ndi 3 g wa fiber, omwe angakuthandizeni kuti mukhale odzaza ndi kuchepetsa mlingo umene shuga ya magazi imatuluka. Zakudya zogulitsa zamalonda ndi zowonongeka kapena zosinthika maltodextrin zimachotsedwa pang'onopang'ono kusiyana ndi zosakaniza zokhazikika zamagulu, zomwe zingathandize ndi kuyambitsa shuga.
5. Dzipangire Wanu: Njira yabwino yothetsera zopatsa mphamvu, zosakaniza, ndi shuga ndikutenganso chakudya chanu. Mukhoza kugwiritsa ntchito mapuloteni monga mapuloteni a whey, mapuloteni a somp, kapena mapuloteni a soya (ngati muli ndi zamasamba ) ndikuwonjezera mkaka kapena mkaka wothandizira (kapena mafuta ochepa kwambiri a Greek yogurt kuti muchepetse zakudya zamagulu) komanso zipatso. Mukhozanso kuwonjezera mbeu yophika chakudya kapena chia kuti mukhale ndi thanzi labwino komanso mafuta. Ngati simukukonda kusagwirizana pogwiritsa ntchito fakitale kapena chia mungagwiritse ntchito amondi, chikasu kapena dzuwa.
Chitsanzo Chotsani
- 1 whey mapuloteni a ufa kapena mapuloteni a soy kapena hemp mapuloteni (sikuti mapuloteni onse amapangidwa ofanana.) Cholinga cha kusankha imodzi ndi shuga pang'ono ndikusankha imodzi yomwe ili yoyera kwambiri m'chilengedwe)
- 1/2 chidebe chaching'ono (mafuta olemera atatu) a mafuta otsika kwambiri kapena vanila Greek yogurt
- Mkaka wa 4 oz (mungagwiritsire ntchito amondi kapena ma soya osakaniza)
- 3/4 chikho cha ma blueberries
- 4 oz madzi
- 3 mpaka 4 mazira a madzi
- Supuni ya 1 yonse-zachilengedwe kapena mafuta a amondi amchere (mungalowe m'malo mwa dzuwa, batala, kapena batala)
Onjezerani ma probiotic kuti muthandize kulimbitsa thanzi labwino.
Zakudya Zamtundu
Mafuta 365, 8 g mafuta 1.5 g mafuta okwanira, 13 mg cholesterol, 463 mg sodium, 819 mg potassium, 37.5 g carbohydrate, 8 g fiber, 18 g shuga, 41 g mapuloteni
- Recipe inagwiritsira ntchito ufa wa puloteni wa soya wosasimbika wolemera 100%, gawo la 1/2 la mafuta ochepa otchedwa Greek yogurt, ndi supuni imodzi yonse ya almond yachilengedwe
- Kuti muchepetse mkaka wa m'thupi mukhoza kuthetsa mkaka ndipo mudzasunga 6 g zimagawidwe ndi 6 g shuga
- Zonse zokhudzana ndi shuga mu njirayi zimabwera kuchokera ku mkaka ndi zipatso. Palibe shuga wowonjezera.
> Zotsatira:
> J Amadyetsa Assoc. Udindo wa American Dietetic Association: Weight Management. 2009; 109: 330-346.
> Verdi, Cassandra. Kupanga chakudya cha izo; Ma calorie otsika omwe amagwedezeka kapena mipiringidzo ikhoza kukhala mbali ya dongosolo lopanda kuwonongeka. Matenda a shuga. October 2014; 62-63.