Kushamwaridzana neBhari uye Zvokudya
Chikafu chinotsiviwa chekoriori uye chikamu chinodzorwa zvinwiwa kana zvimwe zvinhu zvekudya, zvakadai semabhagi kana kusunungura, izvo zvinogona kushandiswa sechinzvimbo chekudya. IAmerican Academy of Nutrition uye Dietetics inoti, "Kudya kwezvokudya zvine simba rinozivikanwa uye macronutrient inzira inobatsira yekugadzirisa zvinetso zvekudya zvinokonzera uye / kana kurongeka kwekudya kwekudya pavanenge vachiedza kuwana 500 kusvika 1 000 kushaya simba kwesimba." Ichi ndicho chiyero chakafungidzirwa che makoriyamu iwe waunoda kuti ucheke kana kupisa kuti urasike anenge 1/2 pound kusvika 1 pound pavhiki.
Masayiti ekudzivirira mapepa emapurisa anotaurawo zvidzidzo zvakasiyana-siyana izvo zvakaratidza zvakaenzana kana kuti zvakanyanya kurasikirwa kwemigumisiro paunenge uchishandura kudya kunopesana nekuderedza kuderedza zvirongwa zvekudya. Dzidzo dzakaratidzawo kuti vanhu ivavo vane chirwere cheshuga chechipiri vanorasikirwa ne7% muzana yemutumbi wavo mugore rimwe chete uye vanoramba vachirondedzera kuderedza mishonga pakushandisa kushandiswa kwekudya. Mune zvidzidzo izvi, zvakadaro, vanhu vakanga vachiri kushandisa, kuchengetedza mabiko ezvokudya uye kudzidza nezvekudya.
Maitiro Aungashandisa Kudzokorora Kudya
1. Ramba uchienda kune M risina chimiro: Kana uchizoshandisa kudya kunoderedza kurasikirwa, usaishandisa zvisina kunaka. Unoda kuwedzera imwechete kusvika kweviri yekudya kwepamusoro uye zvichibvira imwe nyoka zuva rega rega. Izvo zvichiri kukosha kudzidza kuti ungadye sei nokuti kushandiswa kwekudya kunotsiviwa nokusingaperi hakusi kwakasimba.
2. Shandisa seNzvimbo: Kuwedzera kudya kwekudya kune chirongwa chako chekudya pasina kubvisa makoriki pane imwe nzvimbo ichava nemigumisiro yakatarisana-kuwana pfuma.
Shandisa chikafu chako chekudya paunonzwa uchinetseka zvikuru kana iwe uchinge uchida kudya. Semuenzaniso, kana iwe kazhinji uchienda kundodya uye uchidya zvekudya panguva iyi yega yega, saka kutora chikafu chekudya kwechikafu ichi kunogona kukubatsira kuti uwedzere ropa rako rega, kuderedza makorikori, uye kuruka-kutanga kutora kurasikirwa.
3. Dzidza Maitiro Okudya Zvakakwana: Zvimwe zvekudya zvinotsiviwa, kunyanya kudengenyeka, kusava nechinhu chimwe-hapana chekuta inobatanidzwa panguva yekudya. Kugutsikana kunogona kuwanikwa kubva mukucheka. Uyezve, kudya kwakakwana kunotora nguva yakareba kuti inosvibiswa nokuti muviri unoshanda zvakanyanya kuti uaputse. Nokudaro, zvakakosha kudzidza kuti ungadya sei kudya kwakakwana nokuti iwe haugone kushandisa kushandiswa kwekudya nokusingaperi. Kudzidza kudya kudya kwakakwana kunogona kukubatsira kuti uwane mararamiro ane hutano, uremerwe uye uwedzere kudya kwako. Kudya kwakaringana kunosanganisira kuonda mapuroteni, mafuta ane utano, fiber uye zvimwe zvakagadzirwa nemakrohydrate.
Funga nezveplate yako. Semuenzaniso, shandisa chidimbu chiduku, 9 "kana zvichibvira-izvi zvinopa rufuro rwekudya zvimwe zvezvokudya. Chechipiri, chinangwa chekuita 1/2 ndiro yako isiri-starchy miriwo ine zvishoma makirimu uye makhahydrates, asi ine simba rokuzadza. -starchy mishonga inowedzerawo mumvura, fiber , mavitamini, uye maminera.Tatu, chinangwa chekuita 1/4 yeplate yako yakakosha maprotheni-white nyama nyama, turkey, hove, nyama yakaoma. ndiro yakagadzirirwa kune yakakanyiwa kabhaidhyrate-1 mbatata kaduku (ukuru hwekombiyuta mouse), 1 kapu yehhandi, kana 1 kapu ye quinoa (inenge nehombodo yakazara).
Kazhinji, iwe unogona kushandisa fist senzvimbo inotungamira yekugadzirisa chikamu chekutonga. Zvakakosha kutarisa kudya kwebhaktibhoni nokuti iyi ndiyo macronutrient iyo inokonzera kubuda kweropa yakanyanya.
4. Ziva Zvaunotarisa : Paunenge uchida kushandiswa kwekudya kusunungura, chinangwa chekusarudza imwe ine zvishoma zvinoshuga shuga. Zvichienderana nekodori yako inoda, kuchinja kwekudya kushanduka kunofanira kunge kunenge mazana matatu kusvika ku500 makorikori, pahupamhi. Mhedziso ndeyokuti kudya kwekudya kunobereka kukanganisa kwekoriori uye kukubatsira kuti uremerwe uremu.
Chinangwa chekuchengetedza chikafu chako chekudya chizununguka kusvika kune 30 kusvika ku 45 g yemakrohydrate.
Iwe unodawo kuti chigadziro chako chekudya chive nechikafu che 3 g ye fiber, iyo ichakubatsira kuti ugare wakakwana uye unonoke kuderera kwero iyo shuga yeropa inomuka. Kudyidzana kwezvokudya zvekudyidzana nekusagadzikana kwema starch kana kugadziriswa maltodextrin kunogadziriswa zvishoma nezvishoma kupfuura zvakanatswa marubhaidhirate zvishandiso, izvo zvinogona kubatsira neropa rega.
5. Ita Wako: Nzira yakanakisisa yekudzora makorikiti, zvinoshandiswa, uye shuga ndeyokuita kuti iwe pachako kudya kwekudya kushandiswe. Unogona kushandisa puroteni powder yakadai se whey protein, hemp protein, kana soy protein (kana iwe uri wezvinomera ) uye uwedzere kushumira mukaka kana mukaka mutevedzeri (kana kuti mafuta mashoma emuguru yogurt kuderedza kudya kwekakidhyrate) uye michero. Iwe unogonawo kuwedzera ivhu rekudya kana chia mbeu kuti uwedzere mafuta ane utano uye fiber kudya. Kana iwe usingadi kushandiswa kushandiswa kushandisa pasi flax kana chia unogona kushandisa maarmond, peanut, kana zuva bhoturu.
An Example Shake
- 1 whey protein powder kana soy protein kana hemp protein (kwete zvose mapuroteni powders akaumbwa akaenzana.) Sarudza kusarudza imwe neshuga uye sarudza imwe yakachena mumasikirwo)
- 1/2 chidimbu chiduku (3,5 ounces) chemaodzanyemba-mafuta kana vanilla Giriji yeguriti
- 4 oz skim mukaka (unogona kushandisa unsweetened almond kana soy sechinotsiviwa)
- 3/4 mukombe yakasvibiswa bherberries
- 4 oz mvura
- 3 kusvika ku4 ice cubes
- 1 teaspoon yose-yakasikwa kana yegaini yealmond butter (iwe unogona kushandisa zuva borosi, mhete, kana peanut butter)
Wedzera probiotic kuti ibatsire kukurudzira utano hwekudya.
Nutritional Content
365 makoriori, 8 g mafuta 1.5 g mafuta akazara, 13 mg cholesterol, 463 mg sodium, 819 mg potassium, 37,5 g gorohydrate, 8 g fiber, 18 g shuga, 41 g mapuroteni
- Recipe yakaverengwa kushandisa 100% yakachena unflavored soy protein powder, 1/2 mudziyo wepasi-mafuta yakazara Greek yogurt, uye 1 kikapu yose yemarondi emuorivhi
- Kuti uderedze mararamiro ehuyu unogona kubvisa mukaka uye iwe uchachengetedza 6 g carbohydrate uye 6 g shuga
- Zvose zvinokonzerwa nehuga mumutsara uyu zvinobva mumukaka nemichero. Hapana chega inowanikwa.
> Sources:
> J Am Diet Assoc. Nzvimbo yeAmerican Dietetic Association: Weight Management. 2009; 109: 330-346.
> Verdi, Cassandra. Kuita kudya kwayo; pasi-koriori inoputika kana zvipfigiso zvinogona kuva chikamu chepurogiramu yakachengeteka yekurasika. Diabetes Forecast. October 2014; 62-63.