6 zakudya aliyense ayenera kuphunzira

6 zakudya aliyense ayenera kuphunzira

1. Imwani madzi okwanira

Muyenera kumwa madzi. Izi zimafulumizitsa M. Boschmann, J. Steiniger et al. Madzi-induced thermogenesis / The Journal of Clinical Endocrinology & Metabolism metabolism. Madzi a m'magazi ndi 92-95% yamadzi, ndipo madziwo amathandiza kuti magazi azitha kugwira ntchito zake. Ndi madzi, mpweya ndi shuga zimaperekedwa ku ubongo, zomwe ndizofunikira pakuchita kwamanjenje. Madzi amachotsa zinthu za metabolic ndi poizoni muubongo. Koma kuchepa kwake kungayambitse Kutaya madzi m'thupi / Mayo Clinic mutu, kutopa, mavuto am'mimba.

Palibe kuchuluka kwamadzi komwe kumagwiritsidwa ntchito. Yang'anani pa zizindikiro ziwiri:

  • Kumva ludzu. Ngati muli nacho, muyenera kumwa.
  • Mtundu wa mkodzo. Iyenera kukhala yopanda mtundu kapena yachikasu yopepuka, apo ayi simumamwa mokwanira.

Momwe mungakulitsire chizolowezi

Kusokoneza kwakukulu kwa moyo: madzi ayenera kukhala pafupi nthawi zonse. Kupanda kutero, mudzakhala waulesi kuti mudzuke nthawi zonse kuti mumwe, ndipo mudzachita mocheperapo kuposa momwe mukufunira. Ikani botolo lamadzi pa desiki yanu ndikumwa nthawi zonse mukumva ludzu. Nthawi zonse muzinyamula chidebe chaching'onocho m'chikwama chanu ndipo musaiwale kudzazanso.

Kuphatikiza apo, pali mapulogalamu osiyanasiyana omwe amakulolani kuti muwerenge kuchuluka kwa zomwe mumamwa. Choyipa chawo chachikulu ndikuchita zomwe mukufuna. Pofuna kuti mukwaniritse cholinga chanu, mukhoza kumwa pamene simukufuna kumwa, kapena kudzithira madzi amchere usiku kwambiri kuti mukwaniritse cholinga chanu. Koma ngati mumakonda manambala ndi gamification, mukhoza kuyesa.

2. Idyani masamba ndi zipatso zambiri

Zakudya zamasamba ndizothandiza kupewa matenda amtima komanso mitundu ina ya khansa. Ulusi womwe ali nawo umathandizira kuti m'mimba ugwire ntchito bwino komanso umachepetsa Kudya kwambiri kwa ulusi wamafuta ndi njere zomwe zimagwirizanitsidwa ndi kuchepetsedwa kwa chiwopsezo cha matenda osapatsirana / ScienceDaily chiopsezo cha matenda osapatsirana.

Timadziwa za ubwino wa masamba ndi zipatso kuyambira ali mwana, koma sizingatheke kudya mokwanira. Komanso, maphunziro aposachedwa a D. Aune, E. Giovannucci et al. Kudya kwa zipatso ndi ndiwo zamasamba komanso chiopsezo cha matenda amtima, khansa yathunthu komanso kufa chifukwa cha zonse – kuwunika mwadongosolo komanso kuyankha kwamankhwala meta-kuwunika kwa omwe akuyembekezeka / International Journal of Epidemiology imati chizolowezi ndi 500-800 g patsiku, ndipo izi. zambiri.

Momwe mungakulitsire chizolowezi

Pano, mofanana ndi madzi: ngati mukufuna kudya masamba ambiri, apangitseni kupezeka. Kuti dongosololi likwaniritsidwe, muyenera kuganizira chifukwa chake masamba ndi alendo osapezeka patebulo lanu.

Mwina mungakonde kudya saladi ya kabichi tsiku lililonse, koma ndinu waulesi kuti mudule ndi mpeni. Ndiye kusankha kwanu, purosesa chakudya ndi shredder. Adzagaya mutu wa kabichi mu masekondi, ndipo chotsalira ndikutsuka mbale ndi mipeni ndi madzi, ngakhale siponji sikufunika.

Kapena, mobwerezabwereza, mumagula masamba omwe simukonda, chifukwa mumatsogoleredwa ndi chidziwitso kuchokera kunja, osati ndi malingaliro anu. Tiyerekeze kuti udzu winawake ndi wathanzi, koma ngati mumadana nawo, umakhazikika ngati cholemetsa chakufa mu kabati ya masamba.

Sambani zipatsozo ndipo nthawi yomweyo muziyika patebulo, kotero pali mwayi wochuluka kuti dzanja lanu lidzawafikire lokha. Konzaninso ndiwo zamasamba kuti mudye. Nkhaka, timitengo ta karoti, timitengo tating'onoting'ono ta kabichi tidzadyedwa mwachangu ngati akuwonekera.

Pomaliza, ingowonetsetsa kuti pazakudya zilizonse zomwe mumadya pali mankhwala azitsamba. Zitha kukhala zokhumudwitsa poyamba, koma pang'onopang'ono mudzazolowera.

3. Sungani diary ya chakudya

Anthu amakonda kukhala achinyengo pazakudya zomwe amadya. Timakonda kupeputsa SW Lichtman, K. Pisarska et al. Kusiyanitsa pakati pa madyedwe odzipangira okha komanso ma caloric enieni komanso kuchita masewera olimbitsa thupi m'mitu yonenepa kwambiri / The New England Journal of Medicine kuchuluka kwa chakudya, ngakhale titadziwa kuti tidzayesedwanso. Choncho, n’zosakayikitsa kuti inunso simukudziŵa za kadyedwe kanu.

Diary ikuthandizani kumvetsetsa momwe zinthu zilili, ndikuphunzira zambiri za inu nokha. Mwachitsanzo, zikuwoneka kwa inu kuti mukudya masamba okwanira, koma kwenikweni mumangokhala ndi nkhaka ziwiri patsiku.

Momwe mungakulitsire chizolowezi

Lembani zomwe mwadya, kuchuluka kwake komanso kuchuluka kwanji, mutangotha ​​kudya, kapena musanadye, ngati mungathe kupewa zowonjezera. Sankhani njira yabwino yojambulira zambiri: m'mabuku olembera, chikalata pamtambo, kapena pulogalamu yowerengera ma calorie.

Mwa njira, zakumapeto. Ngati mumakonda kulondola pa chilichonse, mutha kudziwanso kuchuluka kwa ma calories omwe mumadya. Zotsatira zake zikhala zongoyerekeza, chifukwa simungadziwe kuchuluka kwa michere yomwe ingalowe muzakudya zinazake. Koma chidziwitsochi chingagwiritsidwe ntchito kale kukonza kadyedwe. Zowona, zakudya zonse ziyenera kuyezedwa: pankhani yowerengera zopatsa mphamvu, chilichonse ndichongoyerekeza kuyerekeza kukula kwa gawo ndi diso.

4. Idyani shuga pang'ono

Munthu wamakono amadya shuga wambiri, chifukwa amapezeka pafupifupi kulikonse. Sizipezeka mu soda kapena zophikidwa zokha, komanso mu ketchup, chimanga, ndi soseji.

Kuchuluka kwa matenda a shuga amtundu wa 2, kulephera kwa chiwindi, kuwola kwa mano, kunenepa kwambiri ndi zinthu zina zosasangalatsa zimagwirizanitsidwa ndi kumwa shuga wambiri. Choncho m'pofunika kulamulira kuchuluka kwake mu zakudya.

Momwe mungakulitsire chizolowezi

Yambani pang'ono: Mukakhala ndi ludzu, imwani madzi, osati madzi kapena soda. Mukachotsa zakumwa izi, mudzakhala mukuchepetsa kale kudya kwanu shuga. Sinthani ku tiyi ndi khofi wopanda zotsekemera.

Chepetsani kudya zakudya zotsekemera, zipangitseni kukhala zatanthauzo. M'malo mwake, onjezerani chakudya chamafuta ovuta kwambiri muzakudya. Izi zipangitsa kukhala kosavuta kulekerera kusiya shuga.

Pomaliza, dziphikireni nokha. Opanga amachimwa powonjezera shuga kuzinthu zomwe simungayembekezere kuziwona. Chifukwa chake mutha kukana izi pongokwera nokha kuchitofu.

5. Samalani ndi kapangidwe kake ndi calorie ya chakudya

Kuwerenga n'kothandiza, makamaka pankhani ya zolemba za zakudya. Mwachitsanzo, mutha kupeza kuti muesli yemwe mumakonda kwambiri wathanzi ndi theka la shuga ndipo amaposa chokoleti muzopatsa mphamvu. Kuwerenga kosangalatsa kotereku kumakupatsani zinthu zambiri.

Momwe mungakulitsire chizolowezi

Zolemba zophunzirira zimatenga nthawi. Choncho, konzani maulendo anu ku sitolo kuti mukhale ndi mphindi zaulere izi. Onetsetsani kuti mudye musanagule, apo ayi mimba yolira imatha kusokoneza mawu a kulingalira. Ndipo, ndithudi, musatenge anzanu apaulendo, omwe adzayima ndikudandaula pamene mukukumba kumeneko kwa nthawi yaitali.

6. Muzidya mkaka nthawi zonse

Mkaka umodzi wothira mkaka wothira patsiku umathandizira MB Zemel, W. Thompson et al. Calcium ndi mkaka wowonjezera kulemera ndi kuchepa kwa mafuta panthawi yochepetsera mphamvu kwa akuluakulu onenepa / Obesity Research kuti muchepetse thupi ndi kuchepetsa M. Chen, Q. Sun et al. Kumwa mkaka komanso chiwopsezo cha matenda a shuga a 2: magulu atatu a akuluakulu aku US komanso kusanthula kwatsopano kwa meta / BMC Medicine 18% chiopsezo cha matenda a shuga a 2. Komabe, ndi bwino kusankha zosankha popanda shuga: zimakhala zathanzi.

Momwe mungakulitsire chizolowezi

Ngati mutapeza mankhwala omwe mumakonda, sipadzakhala vuto kumanga chizolowezi. Koma, monga lamulo, chidziwitso chathu cha mkaka wowawasa chimakhala ndi kefir ndi yogurt yotsekemera. Sikuti aliyense amakonda woyamba, wachiwiri nthawi zambiri amakhala ndi shuga wambiri. Koma pali chosankha.

Choyamba, yesani zonse zomwe masitolo amapereka, monga mkaka wophikidwa, kefir, Snezhok, acidobifilin, varenets, yogati yachilengedwe. Mwa iwo, ndithudi, mudzapeza zomwe mumakonda. Ngati palibe chopangira pazokonda zanu, yesani kuphatikiza. Mwachitsanzo, pangani kefir-based smoothie.