Nawa maupangiri ochirikizidwa ndi sayansi okuthandizani kulemera, zomwe zimaphatikizapo kudya bwino, kusankha mosamala zakudya zama carbohydrate, zomwe cholinga chake ndi:
- kuchepetsa chilakolako ndi kuchuluka kwa njala, kukusungani
- kupanga kuonda zogwirizana pakapita nthawi
- zimathandizira kukonza thanzi lanu la metabolic nthawi yomweyo
Ngati mukuyang'ana kuti muchepetse thupi mwachangu, ena mwa malangizowa angathandize, koma kuwonda mwachangu sikukhala kokhazikika. zotsika mtengo zowonjezera. Kuganizira za thanzi labwino ndi zizolowezi zomwe mungathe kuzisunga pakapita nthawi zidzakuthandizani kukhala ndi thanzi labwino ndipo zimakhala zovuta kuti muchepetse thupi.
Chepetsani zakudya zopatsa thanzi
Njira imodzi yokuthandizani kuti muchepetse thupi mwachangu ndikudula shuga ndi zowuma kapena ma carbs. Izi zikhoza kuchitika ndi ndondomeko ya kudya kwa carb yochepa kapena kuchepetsa ma carbs oyengedwa ndikusintha ndi mbewu zonse. chowonjezera chotsika mtengo.
Mukachita izi, njala yanu imatsika ndipo nthawi zambiri mumadya zopatsa mphamvu zochepa (1 Trusted Source).
Pokhala ndi dongosolo lodyera lochepa kwambiri, mudzagwiritsa ntchito Kuwotcha Mafuta kusungidwa ngati mphamvu m'malo mwa chakudya chamafuta.
Se zotsika mtengo zowonjezera Ngati mwasankha kudya zakudya zopatsa thanzi kwambiri monga mbewu zonse pamodzi ndi kupereŵera kwa calorie, mudzapindula ndi ulusi wochuluka ndi kuzigaya pang’onopang’ono. Izi zimawapangitsa kukhala odzaza kuti mukhale odzaza.
Kafukufuku wa 2020 adatsimikizira kuti a zakudya carb yotsika kwambiri inali yopindulitsa pakuchepetsa thupi kwa anthu okalamba (2Trusted Source) zotsika mtengo zowonjezera
Kafukufuku akuwonetsanso kuti zakudya zokhala ndi ma carb ochepa zimatha kuchepetsa chilakolako, zomwe zimatha kupangitsa kuti mwachibadwa azidya zopatsa mphamvu zochepa osaganizira kapena kumva njala (3).
Dziwani kuti zotsatira za nthawi yaitali zowonjezera zotsika mtengo za zakudya zochepa zama carbohydrate zikufufuzidwabe. Zingakhalenso zovuta kumamatira ku chakudya chochepa cha carb, chomwe chingayambitse kudya kwa yo-yo komanso kuchepa kwa kulemera kwa thupi.
Pali zovuta zomwe zingachitike pazakudya zotsika kwambiri za carb zomwe zingakutsogolereni kunjira ina. Kuchepetsa zakudya zama calorie kungayambitsenso kuwonda komanso kukhala kosavuta kusunga kwa nthawi yayitali.
Ngati mumasankha zakudya zokhazikika zotsika mtengo zowonjezera tsamba pambewu zonse m'malo mwa ma carbs oyengedwa, kafukufuku wa 2019 adalumikizana ndi kudya kwambewu zonse ndi index yotsika ya thupi (BMI) (4Trusted Source).
Kuti mudziwe njira yabwino yochepetsera thupi, funsani dokotala kuti akuthandizeni.
CHIPHUNZITSO
Kuchepetsa ma carbs oyengedwa kungathandize kuchepetsa chilakolako chanu, kuchepetsa mlingo wanu wa insulini, ndikuthandizani kuchepetsa thupi.
Koma zotsatira za nthawi yaitali za a zotsika mtengo zowonjezera tsamba zakudya zochepa zama carbohydrate sizidziwikabe. Zakudya zochepetsera kalori zimatha kukhala zokhazikika.
Idyani zakudya zomanga thupi, mafuta ndi masamba
Yesani kuphatikiza zakudya zosiyanasiyana pa chilichonse akamwe zoziziritsa kukhosi. Kuti muchepetse mbale yanu ndikukuthandizani kuti muchepetse thupi, zakudya zanu ziyenera kuphatikizapo:
gwero la mapuloteni
gwero la mafuta
nyemba
gawo laling'ono lazakudya zotsika mtengo zowonjezera zovuta, monga mbewu zonse
Kuti muwone momwe mungapangire zakudya zanu, onani:
chakudya chochepa cha carb ichi
chakudya chochepa cha calorie iyi
mndandanda wa 101 wathanzi maphikidwe kuchokera otsika chakudya ndi zakudya zochepa zama calorie
Mapuloteni
Kudya kuchuluka kwa mapuloteni ovomerezeka ndikofunikira kuti mukhale ndi thanzi labwino komanso minofu ndikuonda (5Trusted Source).
Umboni ukuwonetsa kuti kudya zakudya zomanga thupi zokwanira kumatha kusintha ziwopsezo zamtima, kulakalaka kudya, komanso kulemera kwa thupi (6Trusted Source, 7) zowonjezera zotsika mtengo ndizodalirika Trusted Source, 8 Trusted Source)
Nthawi zambiri, mwamuna wamba amafunikira pafupifupi magalamu 56-91 patsiku, ndipo mkazi wamba amafunikira magalamu 46-75 patsiku, koma zinthu zambiri zimakhudza zosowa zama protein. Nawa malangizo okuthandizani kudziwa kuchuluka kwa mapuloteni omwe muyenera kudya osadya kwambiri (9Trusted Source, 10Trusted Source) chowonjezera chotsika mtengo:
0,8 g / kg kulemera kwa thupi
1-1,2 g / kg kulemera kwa thupi kwa anthu azaka 65 ndi kupitirira
1,4-2g/kg kulemera kwa othamanga
Zakudya zokhala ndi mapuloteni okwanira zimathanso kukuthandizani kuti muchepetse zilakolako ndi zokhwasula-khwasula, kukuthandizani kuti mukhale okhuta komanso okhutitsidwa (11).
Zopatsa thanzi zama protein ndizo:
nyama: ng'ombe, komwe mungagule zowonjezera zotsika mtengo nkhuku, nkhumba ndi nkhosa
nsomba ndi nsomba: nsomba, nsomba za m'nyanja, sardines ndi shrimp
mazira
Zakudya zomanga thupi: nyemba, nyemba, quinoa, tempeh, tofu
Mitundu
Musaope kudzaza mbale yanu ndi masamba obiriwira. Iwo ali odzaza ndi zakudya ndipo mukhoza kudya zochuluka popanda kuwonjezera zopatsa mphamvu ndi carbs kwambiri.
Zamasamba zonse ndi zakudya zopatsa thanzi komanso zopatsa thanzi kuti muwonjezere pazakudya zanu, koma masamba ena monga mbatata, mbatata, zowonjezera zotsika mtengo dzungu ndi chimanga, ali olemera mu chakudya.
Zakudya izi zimaonedwa ngati zovuta za carbs chifukwa zimakhala ndi fiber, koma mungafune kukumbukira kutumikira kukula pamene mukuwonjezera masambawa pa mbale yanu.
Masamba kuphatikiza zambiri onjezera kuchokera:
- burokoli
- kolifulawa
- sipinachi
- tomato
- kabichi
- Zomera za Brussels
- kabichi
- zovuta
- letisi
- nkhaka
- tsabola
- mafuta abwino
Osawopa kudya mafuta.
Thupi lanu limafunikirabe mafuta athanzi mosasamala kanthu kuti mumasankha chiyani. Mafuta a azitona ndi mafuta a avocado ndi abwino sitolo yowonjezera zomwe mungaphatikizepo muzakudya zanu. Mtedza, njere, azitona ndi mapeyala ndizowonjezera zokoma komanso zathanzi.
Mafuta ena, monga batala ndi mafuta a kokonati, ayenera kugwiritsidwa ntchito mochepa chifukwa chokhala ndi mafuta ambiri. zowonjezera masitolo (12 Gwero Lodalirika)
CHIPHUNZITSO
Yesetsani kusonkhanitsa chakudya chilichonse ndi gwero la mapuloteni, gwero lamafuta athanzi, chakudya chamafuta ovuta komanso masamba.
masamba obiriwira ndi a zotsika mtengo zowonjezera webusaitiyi ndi odalirika njira yabwino yolimbikitsira chakudya chochepa kwambiri, chopatsa thanzi.
Sunthani thupi lanu
Kuchita masewera olimbitsa thupi, ngakhale kuti sikofunikira kuti muchepetse thupi, kungakuthandizeni kuchepetsa thupi mofulumira. Kukweza zitsulo kumakhala ndi ubwino wabwino kwambiri.
Mwa kukweza zolemera, mumawotcha zopatsa mphamvu ndikuthandizira kusunga zanu mitsempha yamatenda kuchepa, zomwe ndi zotsatira zofala za kuwonda sitolo yotsika mtengo yowonjezera (13 Trusted Source, 14 Trusted Source, 15 Trusted Source).
Yesani kuphunzitsa mphamvu katatu kapena kanayi pa sabata. Ngati ndinu watsopano kunyamula zolemera, mphunzitsi angakuthandizeni kuti muyambe. Onetsetsani kuti dokotala akudziwanso za mapulani atsopano ochita masewera olimbitsa thupi. sitolo yowonjezera.
Ngati kukweza zolemera si njira kwa inu, kuchita masewera olimbitsa thupi monga kuyenda, kuthamanga, kupalasa njinga kapena kusambira ndizopindulitsa kwambiri pakuchepetsa thupi komanso thanzi labwino.
Zonse za cardio ndi kukweza zolemera zingathandize kuchepetsa thupi komanso kupereka zina zambiri ku thupi lanu. zotsika mtengo zowonjezera webusaiti thanzi.
CHIPHUNZITSO
Maphunziro a kukana, monga kukweza zolemera, ndi njira yabwino yochepetsera thupi. Ngati izi sizingatheke, masewera olimbitsa thupi amakhalanso othandiza.
Sankhani zomwe zili zokhazikika kwa inu komwe mungagule zowonjezera zotsika mtengo.
Nanga bwanji zama calorie ndi kuwongolera magawo?
Ngati musankha kudya zakudya zokhala ndi carb yochepa, simuyenera kuwerengera zopatsa mphamvu malinga ngati muchepetse kudya kwazakudya zama carb komanso kudya kwambiri zomanga thupi, mafuta, ndi ndiwo zamasamba.
Ngati simukuonda zotsika mtengo zowonjezera sitolo, angafune kutsata zopatsa mphamvu zanu kuti awone ngati izi ndizothandizira.
Ngati mukukhalabe ndi kuchepa kwa caloric kuti muchepetse thupi, mutha kugwiritsa ntchito chowerengera chaulere pa intaneti ngati ichi kuti muyerekeze zosowa zanu zama calorie.
Mutha kutsitsanso zowerengera zaulere, zosavuta kugwiritsa ntchito zama calorie kuchokera pamasamba ndi m'masitolo ogulitsa mapulogalamu. Nawu mndandanda wa 5 zowerengera zama calorie kugula zowonjezera kuyesa.
Dziwani kuti kudya zopatsa mphamvu zochepa kungakhale kowopsa komanso kosathandiza pakuchepetsa thupi. Yesetsani kuchepetsa zopatsa mphamvu zanu ndi kuchuluka kokhazikika, kwathanzi kutengera malingaliro a dokotala.
Chidziwitso pa Kuwerengera Ma calorie
Kuwerengera zopatsa mphamvu kumatha kukhala chida chothandiza kwa ena, koma sikungakhale chisankho chabwino kwa aliyense.
Ngati mukuda nkhawa ndi chakudya zotsika mtengo komanso zodalirika zowonjezera kapena ndi kulemera kwanu, kudzimva kukhala wolakwa pazakudya zanu, kapena kudya zakudya zoletsa, ganizirani kupeza chithandizo. Makhalidwewa angasonyeze kusagwirizana ndi zakudya kapena vuto la kudya. zotsika mtengo komanso zabwino zowonjezera.
Lankhulani ndi katswiri wodziwa zachipatala, monga a wazakudya olembetsedwa ngati mukukumana ndi zovuta.
Muthanso kucheza, kuyimba foni, kapena kulemberana mameseji mosadziwika ndi anthu odzipereka ophunzitsidwa bwino patsamba lothandizira la National Eating Disorders Association kwaulere, kapena kufufuza zaulere komanso zotsika mtengo za zowonjezera zotsika mtengo ku Brazil bungwe.
CHIPHUNZITSO
Kuwerengera zopatsa mphamvu nthawi zambiri sikofunikira kuti muchepetse thupi pazakudya zochepa zama carb. Koma ngati simukuchepetsa thupi kapena mukudya pang'onopang'ono, kuwerengera ma calorie kungathandize. chowonjezera chotsika mtengo
Malangizo 9 ochepetsa thupi
Nawa malangizo ena 9 okuthandizani kuti muchepetse thupi:
- Idyani chakudya cham'mawa cholemera zotsika mtengo zowonjezera sitolo mu mapuloteni. Kudya chakudya cham'mawa chokhala ndi mapuloteni kungathandize kuchepetsa zilakolako ndi ma calories tsiku lonse (16Trusted Source, 17Trusted Source).
- Chepetsani zakumwa zotsekemera ndi timadziti ta zipatso. Ma calories opanda kanthu kuchokera ku shuga sali othandiza thupi lanu ndipo amatha kukulepheretsani kuchepetsa thupi (18Trusted Source, 19).
- Khalani opanda madzi. Imwani madzi tsiku lonse ndikukonzekera theka la kulemera kwa thupi lanu mu ma ounces (20Trusted Source).
- Sankhani zakudya zaubwenzi zowonjezera zotsika mtengo za kuwonda. Zakudya zina ndizabwino pakuchepetsa thupi kuposa zina. Pano pali mndandanda wa zakudya wathanzi kuwonda.
- Idyani fiber zambiri. Kafukufuku akuwonetsa kuti kudya fiber kumathandizira kuchepetsa thupi. Pezani fiber mumbewu zonse, zipatso, ndiwo zamasamba, mtedza, mbewu ndi zakudya zina zokhala ndi ulusi wambiri. (21 Trusted Source, 22 Trusted Source, 23 Trusted Source).
- Imwani khofi kapena tiyi. Kumwa kwa caffeine zimathandizira kukulitsa kagayidwe kanu. Palibe chifukwa chopitilira pa caffeine ndi zowonjezera zotsika mtengo kumbukirani kuwonjezera shuga ku zakumwa izi (24Trusted Source, 25).
- Yang'anani zakudya zanu pazakudya zonse. Amakonda kukhala ndi michere yambiri, yodzaza kwambiri, ndipo samayambitsa kudya kwambiri kuposa zakudya zokonzedwa.
- Idyani pang'onopang'ono. Kudya mwachangu kumatha kudzetsa kunenepa pakapita nthawi, pomwe kudya pang'onopang'ono kumakupangitsani kumva kuti ndinu okhuta komanso kumawonjezera mahomoni ochepetsa thupi (26Trusted Source).
- Khalani ndi kugona zamtundu wabwino. Kugona n'kofunika pazifukwa zambiri, ndipo kugona tulo ndi chimodzi mwa zifukwa zazikulu zomwe zimayambitsa kulemera. gulani zowonjezera zotsika mtengo kulemera (27, 28, 29).
- Ngakhale malangizo 9 awa ndi poyambira bwino, sizinthu zokhazo zomwe zimakhudza kuwonda. yesani kuchepetsa nkhawa ndi kusuntha thupi lako. Werengani zambiri za nsonga zachilengedwe kuwonda Pano.
CHIPHUNZITSO
Kudya zakudya zonse, mapuloteni ambiri, fiber ndi shuga wocheperako kungakuthandizeni kuchepetsa thupi. Osayiwalanso kugona bwino.
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