TSIKU LAPADZIKO LONSE LOPANDA ZAKUDYA ZAKUDYA 2020: ZOMWE MUYENERA KUCHITA KOMANSO OSAYENERA KUCHITA PAKUDYA - PAMPEREDPEOPLENY.COM

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Kunyumba Zaumoyo Zakudya zolimbitsa thupi Zakudya Zolimbitsa thupi oi-Amritha K Wolemba Amritha K. pa Meyi 8, 2020| Kuwunikira By Chandra Gopalan

Chaka chilichonse, International No Diet Day (INDD) imachitika pa 6 Meyi. Tsikuli limakondwerera kulandiridwa kwa thupi, ndikuwadziwitsa za kufunikira kwakukhala ndi thupi mosiyanasiyana.

INDD imayang'aniranso pakulimbikitsa moyo wathanzi ndikuyang'ana zaumoyo pamlingo uliwonse.

Tsiku Lapadziko Lonse Lopanda Zakudya

Tsiku Loyamba Lapadziko Lonse Lopanda Zakudya lidakondwerera ku UK ku 1992 ndipo lidawunikiridwa ndi a Mary Evans - wachikazi komanso wotsogolera gulu la Britain 'Diet Breakers.' Chizindikiro cha INDD ndi riboni wabuluu wonyezimira [1] .

Zolinga za INDD ndikuti 'azifunsa lingaliro la mawonekedwe amthupi' amodzi, kudziwitsa anthu za tsankho, kulemera kwamphamvu ndi kunenepa kwambiri, alengeze tsiku lopanda zakudya komanso zovuta zokhudzana ndi kulemera kwa thupi, kufotokozera zowona pazakudya, kutsimikizira kusagwira ntchito kwa zakudya zamalonda, kulemekeza omwe akuvutika ndi vuto lakudya ndi opaleshoni yochepetsa thupi ndikuthandizira kuthetsa tsankho, kunenepa kwambiri komanso kudana ' [ziwiri] .

INDD yakhala ikudzudzulidwa chifukwa cha njirayi, pomwe akatswiri azaumoyo amati ngakhale tsikuli limakondwerera ndi zolinga zabwino, limanyalanyaza kufunikira kokhala athanzi komanso athanzi. Komiti ya Institute of Medicine Yopanga Njira Zakuwunika Zotsatira za Njira Zoletsera ndi Kuchiza Kunenepa Kwambiri idati, '...... sizoyenera kunena kuti anthu onenepa ayenera kungovomereza kulemera kwawo osayesa kuchepetsa, makamaka ngati kunenepa kwambiri kukuwonjezera chiopsezo chokhala ndi mavuto ena azachipatala kapena matenda ' [3] .

Pa Tsiku Lapadziko Lonse Lopanda Zakudya, tizingokambirana pakumvetsetsa zoyenera kudya.

Kudya - Gawo Lofunika Kwambiri M'moyo Wamakono (?)

Kudya moyenera kwakhala gawo lalikulu lamoyo wokangalika, ndi achinyamata mpaka achikulire omwe akukhala ndi moyo wathanzi womwe umathandizira kukonza magwiridwe antchito onse [4] . Komabe, muyenera kumvetsetsa kuti kudya zakudya zopatsa thanzi sikutanthauza malire okhwima, kukhala ochepa thupi, kapena kudzimana zakudya zomwe mumakonda. Zonse ndizokhudza kukhala wosangalala, kukhala ndi mphamvu zochulukirapo, kukhala ndi thanzi labwino, komanso kukulitsa nkhawa - osamva kufooka.

Kudya moyenera sikuyenera kukhala kovuta [5] . Choyambirira komanso chofunikira kwambiri pachizolowezi chodya moyenera ndikubwezeretsa chakudya chamafuta ndi chakudya chenicheni ngati zingatheke. Chifukwa kudya chakudya chomwe chili pafupi kwambiri ndi momwe chilengedwe chimapangidwira ndiye njira yabwino kwambiri yodyera.

Chakudya chopatsa thanzi chimaphatikizapo zipatso ndi ndiwo zamasamba zamitundu yambiri, mbewu zonse ndi sitashi, mafuta abwino, ndi mapuloteni owonda [6] . Kudya moyenera kumatanthauzanso kupewa zakudya zomwe zili ndi mchere wambiri komanso shuga ndipo zimakhala ndi maubwino osiyanasiyana monga awa:

Amalimbikitsa kutaya thanzi [7]
Amachepetsa chiopsezo cha khansa
Amayang'anira matenda ashuga
Bwino thanzi mtima ndi kupewa sitiroko chiopsezo
Zimalimbikitsa thanzi la mafupa ndi mano
Bwino kukumbukira ndi mtima wonse
Bwino m'matumbo
Amalimbikitsa kugona tulo

Ndi madongosolo masauzande azakudya kunja uko, zimatha kusokoneza kusankha koyenera. Ngakhale zakudya zina zimayang'ana pakuchepetsa thupi, zina zimatha kukhala zonenepa, thanzi la mtima, kasamalidwe ka shuga ndi zina zambiri [8] [9] . Kuyambira Vegan mpaka DASH, mndandanda wazakudya zabwino ndi (pafupifupi) wosatha. Kafukufuku akuwonetsa kuti mzaka khumi zapitazi zidawona chimodzi mwazinthu zazikulu zakuwonjezeka pakukonda thanzi, pomwe anthu adasintha moyo ndi zizolowezi zabwino [10] .

Chifukwa chake, zitha kunenedwanso kuti ngakhale zakudya zina zingakuthandizeni kukhala wathanzi, zina ndizovulaza. Chifukwa chake, tiyeni tiwone zina mwa mfundo zofunika kwambiri zomwe muyenera kukumbukira mukamayesera zakudya zatsopano.

Zakudya Zakudya ndi Don'ts

Chonde dziwani kuti SIMUFUNIKA kudya zakudya zinazake (pokhapokha mutafunsidwa). Komabe, ngati mukuyembekezera kulandira imodzi, chonde funsani katswiri wazakudya kuti mukambirane ndi dokotala wanu za oyenera thupi lanu ndi malingaliro anu.

Zochita Zakudya

Khalani ndi kadzutsa wanu, koma mupange msanga : Chakudya cham'mawa chingaoneke ngati chakudya chofunikira kwambiri patsikulo, koma onetsetsani kuti chakudyacho ndi chosavuta. Mutha kusankha tirigu wa fiber, chotupitsa cha tirigu wonse, oatmeal, ndi zipatso zatsopano ndi yoghurt posachedwa koma wathanzi [khumi ndi chimodzi] .
Idyani masamba ambiri : Zomera, makamaka zobiriwira monga sipinachi, kale, kabichi ndi zina zambiri zimakhala ndi mafuta ochepa komanso kashiamu, mapuloteni ndi fiber [12] . Mutha kudya masamba anu osaphika kapena mutha kuwadya ndi masaladi anu tsiku lamphamvu.
Onetsetsani zomwe mukudya : Chimodzi mwazinthu zofunika kuzilingalira mukamatsata zakudya ndi kudziwa zomwe mukudya. Ngakhale kulakalaka kumatha kukuposani mphamvu, musalole. Onetsetsani kuti mukumamatira ku zakudya zoyenera kuti mupindule.
Idyani mafuta : Chimodzi mwamaganizidwe olakwika pakudya ndikuti munthu ayenera kupewa mafuta. Mafuta ena, monga mafuta a omega-3 ndiofunikira kuti muchepetse thupi. Kuphatikiza apo, mafutawa amathandizira kuyendetsa bwino dongosolo lanu lonse [13] .
Pangani swaps zathanzi : Ngakhale muyenera kusiya zina mwazosankha zopanda thanzi, mutha kutero sinthanitsani zakudya zopanda thanzi kuti mukhale wathanzi. Mwachitsanzo, sinthanitsani mafuta ndi mafuta [14] .
Imwani madzi ambiri : Kumwa pafupifupi magalasi 8-9 amadzi kumathandizira kusintha kagayidwe kabwino ka thupi lanu [khumi ndi zisanu] .
Chitani masewera olimbitsa thupi : Chifukwa choti mumadya, sizitanthauza kuti simuyenera kuchita masewera olimbitsa thupi. Kudya ndi kuchita masewera olimbitsa thupi kumayendera limodzi pamene wina amayamikira mnzake [16] . Kuchita masewera olimbitsa thupi kumathandizira kulimbitsa thupi lanu ndikukhalanso athanzi.

The Dont's Zakudya

Osadzipha ndi njala : Choyambirira komanso chofunikira, mulimonse momwe mungadziphere nokha. Ambiri mwa anthu omwe amadya zakudya amatenga njira 'yosavuta' yolumpha chakudya ndikudzipha okha. Ngakhale kafukufuku akuwonetsa kuti ungathe kuonda osafunikira podzipha ndi njala, 50 peresenti ya kulemera kwake kumachokera ku minofu ya minofu, osati mafuta [17] . Izi zitha kupangitsa kuti kuchepa kwama metabolism kuchepetsanso pang'onopang'ono ndikuyambiranso mavuto angapo azaumoyo [18] [19] .

Musapitirire kudya : Chifukwa chakuti zakudyazo zikuwoneka zikukugwirira ntchito, sizitanthauza kuti muyenera kuzilimbitsa. Khalani owona ku pulani ya zakudya [makumi awiri] .

Osadya mafuta ochulukirapo : Ngakhale ndikofunikira kuti musapewe mafuta athanzi, simuyenera kumwa mafuta ochulukirapo. Pewani nyama zofiira, nkhumba, ng'ombe ndi nyama zina zonenepa [makumi awiri ndi mphambu imodzi] .

Osadya ngati simumva njala : Nthawi zina mukatopa, dzanja lanu limatha kufikira mbale ya tchipisi kapena mtedza wina - OSAKHALA. Ngati simumva njala, musadye. Thupi lanu silifuna mphamvu zowonjezera kuti ligwire ntchito [22] . Anthu ambiri amadya kwambiri chifukwa choti chakudya chimapezeka mosavuta - choncho siyani kuyang'anitsitsa pa furiji yanu.

Osadzilimbitsa nokha : Dzipatseni nokha chithandizo nthawi zina, koma onetsetsani kuti chimapezekanso apo ndi apo. Kukhwimitsa dongosolo lanu la zakudya sikungakhale kwabwino kwa inu, mwakuthupi ndi m'maganizo [2. 3] [24] .

Chifukwa Chomwe Zakudya Zambiri Zimalephera

Chandra Gopalan, msirikali wakale wa ma marathoni opitilira 50 ndi ma ultra-marathon amalankhula chifukwa chomwe zakudya zambiri zimalephera.

Zakudya zimakhala ndi njira zowonera pang'ono : Amayembekezera kuti musintha machitidwe anu usiku. Akuyembekeza kuti mudule zinthu zambiri pachakudya chanu, zonse nthawi imodzi. Izi zikulephera. Ndi njira yodekha yomwe imabweretsa chipambano.
Zakudya zimakupatsani njala : Zakudya zimapangitsa mafuta kutayika chifukwa cha kuchepa kwa kalori kokha. Chowonadi ndi chakuti inunso muyenera kukhala otakataka. Mukamapanga kuchepa kwa kalori ndi dongosolo labwino la kudya ndi pulogalamu yabwino yolimbitsa thupi, mumapangitsa kuchepa ndikulimbikitsa kagayidwe nthawi yomweyo. Izi zimakulepheretsani kukhala ndi njala.
Zakudya zimakutopetsani: Vuto losatha la zakudya ndikuti ambiri a iwo amakhala ochepa kwambiri m'thupi. Chifukwa samakupatsani mphamvu zokwanira kuti muzichita masewera olimbitsa thupi ndikukwaniritsa zina zonse zomwe muyenera kuchita patsiku, mwatopa. Izi zimabweretsa kupsinjika komwe pamapeto pake kumabweretsa kudya kwambiri.
Zakudya zimawononga minofu: Chakudya chomwe sichigwiritsa ntchito sichipereka mphamvu zokwanira, thupi limayamba kuthyola mafuta. Izi ndi zabwino kwakanthawi kochepa. Koma pakalibe mafuta, Basal Metabolic rate (BMR), madontho omwe amatsogolera kunenepa pamapeto pake.

Pamapeto pake ...

Ngakhale kuti Tsiku Lopanda Zakudya Zakudya limalimbikitsa kuvomereza mitundu yonse ya thupi, kumbukirani kuti zilizonse thupi kapena kukula kwake, ndikofunikira kuti mukhale athanzi. Momwemonso, thupi lowonda silingakhale chisonyezo chokhala ndi moyo wathanzi, thupi lolemera silitanthauza kukhala lopanda thanzi. Sikoyenera kuti Muyenera kudya zakudya kuti mukhale ndi moyo wathanzi. Idyani chakudya chamagulu, masewera olimbitsa thupi, imwani madzi ndikukhala ndi nthawi yabwino yogona kuti muwonetse thupi lanu kuti mumalikonda.

Chandra GopalanNjira Zophunzitsira za CrossFitAmerican College of Sports Medicine (ACSM) Dziwani zambiri