Zakudya Zoyenera Kuti Mukhalebe ndi Thupi Loyenera
Kusunga kulemera koyenera sikutanthauza kuchepetsa kuchuluka kwa thupi kapena kuchita masewera olimbitsa thupi nthawi zonse. Chofunika kwambiri ndikumvetsetsa zakudya zoyenera—kusamalira bwino kudya kwanu kuti mukhale ndi mphamvu zokwanira, kagayidwe kabwino ka thupi, komanso kumva kukhuta kwa nthawi yayitali. Kulemera koyenera sikutanthauza "kuchepa thupi," koma mkhalidwe womwe thupi (mafuta, minofu, ndi madzi) zili mkati mwa mulingo wathanzi, zomwe zimathandiza kupirira, kukhala ndi thanzi labwino, komanso kukhala ndi moyo wabwino.
Nkhaniyi ikufotokoza mfundo zopatsa thanzi zomwe zimathandiza kusunga kulemera kwa thupi moyenera komanso moyenera, popanda njira zopitirira muyeso zomwe zingapangitse zinthu kukhala zovuta kwambiri.
1. Kumvetsetsa Lingaliro la Kulinganiza Mphamvu
Kulemera kwa thupi kumakhudzidwa ndi mphamvu zomwe munthu amadya: kuchuluka kwa ma calories omwe amadya kuchokera ku chakudya ndi zakumwa poyerekeza ndi ma calories omwe thupi limagwiritsa ntchito pa ntchito zake komanso ntchito zake zoyambira (kupuma, kugunda kwa mtima, kugwira ntchito kwa ziwalo, ndi zina zotero). Ngati kudya kupitirira zosowa, kulemera kumawonjezeka. Ngati kudya kuli kochepa, kulemera kumachepa.
Komabe, kuyang'ana kwambiri pa "ma calories" nthawi zambiri kumapangitsa anthu kunyalanyaza ubwino wa chakudya. Zakudya ziwiri zokhala ndi ma calories ofanana zimatha kukhala ndi zotsatira zosiyana pa kukhuta, kuchuluka kwa shuga m'magazi, ndi zizolowezi zodyera. Ichi ndichifukwa chake kusunga kulemera koyenera kumakhala kothandiza kwambiri ngati muika patsogolo zakudya zoyenera, osati kungowerengera.
2. Gwiritsani ntchito mfundo za zakudya zoyenera : Macro ndi Micro
Zakudya zoyenera zimatanthauza kuti thupi limalandira michere yambiri (chakudya, mapuloteni, mafuta) ndi michere ina yambiri (mavitamini ndi mchere) malinga ndi zosowa.
– Chakudya ndi gwero lalikulu la mphamvu. Sankhani chakudya chovuta monga mpunga wofiirira, oats, mbatata, mbatata, chimanga, ndi buledi wa tirigu wonse kuti mukhale ndi mphamvu nthawi zonse komanso kuti mukhale okhuta kwa nthawi yayitali.
- Mapuloteni amathandiza kumanga minofu, kukonza minofu, ndikuwonjezera kukhuta. Mapuloteni ndi ofunikanso kuti minofu ikhale yolimba komanso yocheperako kapena yolemera.
– Mafuta abwino ndi ofunikira kuti mahomoni, mavitamini alowe m'thupi, komanso kuti maselo akhale ndi thanzi labwino. Kudya mafuta okhuta kwambiri ndi osinthika kuyenera kupewedwa.
Pakadali pano, mavitamini ndi michere—monga vitamini D, chitsulo, calcium, magnesium, ndi zinc—zimathandizira kagayidwe kachakudya ndi chitetezo chamthupi. Kusowa kwa michere yambiri kungayambitse kufooka, njala, kapena chilakolako chopitirira muyeso.
3. Mapuloteni: Amakusungani okhuta komanso amathandiza minofu
Mapuloteni nthawi zambiri amatchedwa "chida" chosungira kulemera kwabwino chifukwa amapereka kumva kukhuta kwamphamvu kuposa chakudya chosavuta. Kuphatikiza apo, mapuloteni amathandiza kusunga minofu. Minofu yanu ikakhala yabwino, kagayidwe kanu ka thupi kamagwira ntchito bwino.
Magwero a mapuloteni ofunikira:
- Nsomba (tuna, salimoni, sardine, nsomba zamphaka)
– Nkhuku yopanda khungu, mazira
– Tofu, tempeh, edamame
- Mkaka wopanda mafuta ambiri, yogurt yopanda shuga, tchizi chokwanira
– Mtedza (wosaphikidwa chifukwa uli ndi ma calories ambiri)
Yesetsani kuphatikiza mapuloteni pa chakudya chilichonse, kuphatikizapo chakudya cham'mawa, chifukwa chakudya cham'mawa chokhala ndi mapuloteni ambiri chimachepetsa kudya zakudya zokhwasula-khwasula mopitirira muyeso masana.
4. Chakudya: Sankhani Choyenera, Musachipewe
Anthu ambiri molakwika amapewa chakudya cham'mawa konse. Komabe, chakudya cham'mawa chimafunika kuti munthu akhale ndi mphamvu, makamaka ngati akuchita masewera olimbitsa thupi. Vuto ndi mitundu ya chakudya cham'mawa chomwe chimakweza shuga m'magazi mwachangu, monga zakumwa zotsekemera, buledi woyera, makeke, mabisiketi, ndi mpunga wambiri wopanda ulusi.
Njira yanzeru:
- Sinthani ma carbohydrate osavuta ndi ma carbohydrate ovuta
- Sungani gawo la chakudya ndi mapuloteni ndi ndiwo zamasamba
- Samalani momwe mumaphikira: kukazinga kumawonjezera ma calories kwambiri.
Mwa kusankha chakudya chokhala ndi ulusi wambiri, mutha kukhala ndi mphamvu yokhazikika ndikuchepetsa njala yomwe imabuka mwachangu.
5. Mafuta Athanzi: Ofunika, Koma Oyenera Kuyang'aniridwa
Mafuta abwino amathandiza kuti chakudya chikhale chokhutiritsa komanso ndi ofunikira pa thanzi la mahomoni. Komabe, chifukwa mafuta ali ndi ma calories ambiri pa gramu iliyonse, kudya kwake kuyenera kuchepetsedwa.
Sankhani mafuta abwino kuchokera ku:
- Peyala
– Mtedza ndi mbewu (chia, flaxseeds, dzungu)
- Mafuta a azitona, mafuta a canola
- Nsomba zonenepa (gwero la omega-3)
Malire:
- Chakudya chokazinga
- Zakudya zachangu
- Ma cream, ma margarine ena, ndi zinthu zokhala ndi mafuta ambiri a trans
- Nyama yokonzedwa imakhala ndi mafuta ambiri komanso mchere wambiri
6. Ulusi: Chinsinsi cha kugaya chakudya ndi kulamulira chilakolako cha chakudya
Ulusi umagwira ntchito yofunika kwambiri pakukhala ndi kulemera kwabwino chifukwa umachedwetsa kugaya chakudya, umathandiza kuti munthu akhute, komanso umathandiza kuti m'mimba mukhale ndi thanzi labwino. Umathandizanso kuchepetsa kukwera kwa shuga m'magazi komwe kungayambitse njala.
Magwero abwino kwambiri a ulusi:
- Ndiwo zamasamba (sipinachi, broccoli, kaloti, nyemba zobiriwira)
- Zipatso (maapulo, mapeyala, papaya, malalanje)
- Mtedza ndi mbewu
- Tirigu wonse (oat, mpunga wa bulauni)
Ndibwino kuti pa chakudya chilichonse, theka la mbale yanu lizidzala ndi zipatso ndi ndiwo zamasamba. Izi zimathandiza kuti zakudya zikhale zazikulu mokwanira koma zimapewa ma calories ambiri.
7. Konzani magawo ndi machitidwe a chakudya nthawi zonse
Zakudya zabwino sizimathandiza Ziyenera kukhala zovuta. Mutha kugwiritsa ntchito lingaliro la "mbale ya chakudya chamadzulo yopatsa thanzi":
– ½ mbale: ndiwo zamasamba ndi zipatso
– ¼ mbale: mapuloteni (nsomba/nkhuku/tofu/tempeh/mazira)
– ¼ mbale: chakudya chovuta
Kusasinthasintha ndikofunikira kwambiri kuposa kukhala ndi chilakolako changwiro. Ngati mudya mopitirira muyeso lero, palibe chifukwa "chobwezera" ndi kudya zakudya zopitirira muyeso tsiku lotsatira. Ingobwererani ku moyo wathanzi pang'onopang'ono.
8. Chepetsani Shuga Wowonjezera ndi Zakumwa Zokhala ndi Ma calorie Ambiri
Anthu ambiri amalephera kusunga kulemera kwawo koyenera osati chifukwa chodya chakudya chambiri, koma chifukwa amamwa zakumwa zotsekemera monga tiyi wotsekemera, khofi wokhala ndi shuga ndi kirimu, zakumwa zopakidwa m'matumba, tiyi wotumphukira, kapena soda. Zakumwazi zimawonjezera mosavuta ma calories popanda kukhuta.
Masitepe osavuta:
- Imwani madzi ngati chisankho chachikulu
- Chepetsani shuga mu khofi/tiyi
- Sankhani yogurt yopanda shuga, kapena zipatso zatsopano kuti mudye chakudya chokoma
Kuchepetsa shuga wowonjezera kumathandizanso kukhazikika kwa malingaliro ndi mphamvu zanu, zomwe zimapangitsa kuti zikhale zosavuta kusunga zizolowezi zanu zodyera.
9. Musaiwale Kupatsa Madzi ndi Kugona
Zakudya zoyenera sizimangodziyimira pawokha. Kusamwa madzi okwanira kungapangitse thupi lanu kuganiza kuti lili ndi njala pamene lili ndi ludzu lenileni. Pakadali pano, kusagona mokwanira kumawonjezera mahomoni a njala ndi kuchepetsa kudziletsa, zomwe zimakupangitsani kukhala ndi chilakolako cha zakudya zokhala ndi shuga ndi mafuta ambiri.
Cholinga:
- Imwani madzi okwanira tsiku lonse (sinthani malinga ndi ntchito ndi nyengo)
- Kugona maola 7-9 kwa akuluakulu ambiri
10. Pangani dongosolo lenileni komanso lothandiza.
Kusunga kulemera koyenera ndi njira yanthawi yayitali. Sankhani njira yoyenera zochita zanu:
- Konzani chakudya chopatsa thanzi kunyumba
- Bweretsani zakudya ngati nthawi zambiri mumadya kunja
– Sankhani zokhwasula-khwasula zopatsa thanzi monga zipatso, mtedza (zochepa), kapena yogati.
- Gwiritsani ntchito lamulo la 80/20: 80% chakudya chopatsa thanzi, 20% chosinthasintha
Njira imeneyi imakuthandizani kuti muzisangalalabe ndi chakudya chopanda mlandu, komanso kukhalabe ndi thanzi labwino.
Kutseka
Zakudya zoyenera kuti munthu akhale ndi kulemera koyenera sizikutanthauza kudya zakudya zopatsa thanzi, koma kuphatikiza zakudya zabwino, michere yambiri, ulusi wokwanira, shuga wowonjezera wowongoleredwa, ndi zizolowezi zina monga kugona tulo ndi madzi. Mwa kusankha zakudya zambiri zopanda shuga, kuwonjezera mapuloteni ndi ndiwo zamasamba, kuchepetsa zakumwa zotsekemera, komanso kusunga kuchuluka kwa shuga m'magazi nthawi zonse, mutha kusunga kulemera koyenera bwino komanso kotetezeka.
Ngati muli ndi matenda enaake (monga matenda a shuga, cholesterol yambiri, kapena matenda otsegula m'mimba), funsani dokotala kapena katswiri wa zakudya kuti akupatseni malangizo odalirika komanso odalirika okhudza zakudya.
