Kodi Zakudya Zowonjezera Kuwonda Ndi Chiyani? Mndandanda wa Zakudya Zonenepa

KulemeraNgakhale ndizofunikira kwa iwo omwe ali owonda kwambiri, zimakhala ngati maloto owopsa kwa iwo omwe akulimbana ndi kulemera kwawo kwakukulu. 

Pali zifukwa zambiri zonenepa. Chimodzi mwa zifukwa zazikulu ndikudya zakudya zopatsa mphamvu kwambiri. Zakudya zina zimakhala ndi mafuta ambiri, shuga, ndi mchere wambiri. Zakudya izi zimakonzedwanso ndikuziyerekeza ndi zina. "zakudya zonenepa mwachangu" ndi dzina.

bwino "Ndi zakudya ziti zomwe zimakupangitsani kunenepa", kusonyeza zakudya izi "Mndandanda wazakudya zonenepa" Apo? "Zakudya zofulumira komanso zonenepa kwambiri"Ngati mukuti ndikufuna kudziwa, muli pa adilesi yoyenera..

Tsopano kwa inu  "mndandanda wazakudya ndi zakumwa zonenepa mosavuta" Ndipatsa chiyani?

Zakudya Zonenepa Kwambiri ndi Zakumwa 

• zakumwa zotsekemera

Zakumwa zotsekemera za shuga zilibe michere, chifukwa chake mumalandira ma calories opanda kanthu mukamamwa. Mwa kuyankhula kwina, mumapeza zopatsa mphamvu zambiri popanda kutenga mavitamini ndi mchere uliwonse, zomwe sizimapindulitsa thupi lanu, komanso zimakupangitsani kuti muwonde ndi kuchuluka kwa kalori.

Kafukufuku akuwonetsa kuti anthu omwe amamwa soda amakhala ndi mwayi wonenepa. Kumwa soda kulinso mtundu 2 shugaZimawonjezeranso chiopsezo cha matenda a mtima ndi khansa.

• Khofi ndi shuga

khofi Ndi chakumwa chopatsa thanzi kwambiri. Komabe, khofi wotsekemera ndi shuga kapena manyuchi amakhala ndi shuga wochuluka ngati chitini cha kola. Zimayambitsanso zotsatira zoipa pa thanzi, monga kukulitsa chiuno. 

• Ayisi kirimu

zopangidwa ndi malonda ayisikilimuZambiri mwa izo zimakhala ndi shuga wambiri komanso mafuta. Choncho ayisikilimu "kudya kunenepa kwambiri"kuwerengedwa kuchokera. Ngati mukunena kuti simungathe kusiya ayisikilimu, idyani kamodzi kanthawi ndikusankha zomwe zili ndi shuga wosakwana 15 magalamu pa kutumikira kuti mukhale wathanzi. 

• Pizza yophika

Ma pizza okalowa kumsika kapena ma pizza omwe amadyedwa m'malesitilanti ophatikizika ndi zakudya zodziwika bwino, makamaka pakati pa achinyamata ndi ana. Kuphatikiza pa kukoma kokoma, imakhalanso ndi mafuta ambiri, ma carbohydrate oyeretsedwa ndi ma calories, choncho "zakudya zomwe zimakupangitsani kulemera kwambiri"kuchokera Ngati mumakonda pizza, dzipangeni nokha kunyumba.

• Zofufumitsa

Zofufumitsa monga makeke, makeke ndi ma pie zimakhala ndi shuga wambiri, ufa woyengedwa bwino ndi mafuta. Zili ndi ma calories komanso "zakudya zonenepa kwambiri"ndi ku. 

• Mkate woyera

Mkate woyera ndi chakudya choyengedwa kwambiri ndipo chimakhala ndi shuga. glycemic index Amakweza shuga m'magazi chifukwa ndi okwera.

Malinga ndi kafukufuku wina, kudya magawo awiri a buledi woyera patsiku kumakhala ndi chiopsezo chachikulu cha 40% cha kunenepa.

Mutha kupeza mitundu yosiyanasiyana ya mkate womwe ungakhale m'malo mwa mkate woyera m'malo ophika buledi kapena m'misika. Mkate wa rye, mkate wa tirigu, mkate wa chinangwa ndi zina mwa izo... 

• Fries French ndi mbatata chips

Fries ndi tchipisi za ku France ndi zokhwasula-khwasula zomwe anthu azaka zonse amasangalala nazo. Pa avareji, magalamu 139 a fries yaku France amakhala ndi ma calories 427, zomwe zimapangitsa kukhala chakudya chopatsa mphamvu kwambiri. 

Kuchuluka kwa mafuta ndi mchere kumawonjezera chiopsezo cha kudya kwambiri. Mukawonjezedwa ma sosi opatsa mphamvu kwambiri monga ketchup, mutha kuwerengera kuchuluka kwa ma calories omwe chakudya chidzakhala.

Mofanana ndi zokazinga za ku France, tchipisi ta mbatata zili ndi mafuta ambiri, chakudya, ndiponso mchere. zakudya zonenepa amabwera poyamba. Mbatata yophika kapena yophika imakhala yathanzi kwambiri. 

• Chiponde

Amagulitsidwa m'mitsuko m'misika peanut butter; lili ndi shuga, mafuta a masamba a hydrogenated ndi mchere wambiri; Zimenezi zikusonyeza kuti alibe thanzi. Zimakhalanso ndi zopatsa mphamvu zambiri ndipo zimayambitsa kudya kwambiri. Mtedza wodzipangira tokha ndiwo wathanzi.

• Mkaka wa chokoleti

Chokoleti chakudaIli ndi zabwino zambiri, monga thanzi la mtima komanso kuteteza ubongo. Mitundu ya chokoleti ya mkaka ndi yoyera imakhala ndi shuga ndi mafuta ambiri kuposa chokoleti chakuda. Monga zokhwasula-khwasula zina, n'zosavuta kudya ndi zokoma. Kudya mopambanitsa kumayambitsa kunenepa.

• Msuzi

Msuzi nthawi zambiri imawoneka ngati chisankho chabwino kuposa zakumwa za carbonated ndi soda. Koma mitundu yambiri imakhala ndi shuga wambiri ngati soda. Kuonjezera apo, ulusi ndi zakudya zina zomwe zimapezeka mu chipatsocho mulibe mumadzi.

Kumwa madzi owonjezera kumawonjezera chiopsezo cha kunenepa kwambiri, makamaka kwa ana. Kudya chipatsocho chokha ndi thanzi.

• Zakudya zina zosinthidwa

Zakudya zokonzeka ndizo zimayambitsa kunenepa kwambiri. Mitundu ina ya zakudya zosinthidwa zimakhala ndi zopatsa mphamvu zambiri, koma zopatsa thanzi ndizochepa. Kudya pang'ono kapena kusadya zakudya zokonzedwanso kumalepheretsa kudya kosayenera kwa kalori. 

• Mowa

Zakumwa zoledzeretsa zimakhala ndi zopatsa mphamvu pafupifupi 7 pa gramu imodzi ndipo zimayambitsa kunenepa mopanda thanzi, makamaka kukhuthala kwa m'mimba.

Kuphatikiza apo, mowa ulibe thanzi ndipo umawononga thanzi. Chochititsa chidwi n’chakuti, anthu amene amamwa mowa amadya zakudya zopanda thanzi komanso chakumwa choledzeretsa. Kudya zakudya zamafuta ndi zokonzedwa pamodzi ndi mowa kumapangitsa kuti thupi likhale lolemera kwambiri.

Kodi Zakudya Zochepetsa Kuwonda Ndi Chiyani?

Popeza tinayamba kulemba ndandanda, tisadutse popanda kutchula zakudya zomwe zimathandiza kuchepetsa thupi.

Kuti muchepetse thupi, muyenera kudya zakudya zokhala ndi michere yambiri. Mukutanthauza chiyani zakudya zopatsa thanzi? Izi ndi zakudya zomwe zimakhala ndi ma calories ochepa koma zili ndi mavitamini ndi mchere wambiri. mapuloteni komanso zakudya zomwe zimapereka fiber zimathandizanso kuchepetsa thupi.

Nazi zakudya zomwe zili ndi michere yambiri, zomanga thupi komanso fiber kuti zithandizire kuchepetsa thupi…

• Dzira

DziraNdi chakudya chomwe chingathandize kuchepetsa thupi, makamaka pamene kudya chakudya cham'mawa. 

Kafukufuku akutsimikizira kuti amene amadya mazira pa kadzutsa amadya pang'ono pazakudya zina za tsikulo. Imatsitsa ngakhale shuga wamagazi, imawonjezera chidwi cha insulin komanso ndi mahomoni anjala. hormone ya ghrelinAkunena kuti watsitsa mlingo wake.

• Anagulung'undisa oats

mbale tsiku Anagulung'undisa oats Kuyambira kukuthandizani kuti muchepetse thupi. Zinatsimikiziridwa kuti omwe amadya phala la oat pa kadzutsa amawonjezera kukhuta kwawo ndikudya pang'ono pazakudya zina za tsikulo.

Ngakhale onse ali ndi zopatsa mphamvu zofanana, oatmeal ali ndi mapuloteni ambiri ndi fiber kuposa chimanga chopangidwa ndi tirigu, komanso amakhala ndi shuga wotsika.

• kugunda

nyemba, nandolo, mphodza ve nandolo Gulu la nyemba, lomwe lili ndi zakudya monga, limapereka kukhuta komanso mapuloteni ndi fiber. Lili ndi fiber yosungunuka, yomwe imatha kuchepetsa chimbudzi ndi kuyamwa. 

• Mtedza

Mtedzalili ndi mapuloteni ndi fiber, zomwe zimakhudza kwambiri kulemera kwa thupi. Lilinso ndi mafuta abwino ndi zakudya zina zopindulitsa. 

Komabe, ziyenera kukumbukiridwa kuti mtedza ndi zakudya zopanda mphamvu komanso zopatsa mphamvu zambiri. Pachifukwa ichi, tcherani khutu ku magawo, musadye mopitirira muyeso.

• peyala

peyalaChipatso chomwe chimapereka fiber ndi mafuta opindulitsa, pakati pa zakudya zina zambiri. Zimathandizanso kuchepetsa thupi. Kafukufuku yemwe adayesa izi awonetsa kuti anthu omwe amadya mapeyala ndi owonda kuposa omwe samadya. M'malo mwake, chiwopsezo cha metabolic syndrome chinali chochepa.

Mapeyala ndi chipatso chopatsa mphamvu kwambiri. Chifukwa chake, simuyenera kuchita mopitilira muyeso.

• Zipatso

Fiber imathandizira kuchepetsa thupi, ndipo zipatso ndi zakudya zamafuta ambiri. Itha kudyedwa powonjezera zipatso ku zakudya monga oatmeal, yogati kapena saladi.

• masamba a cruciferous

burokoli, kolifulawa, kabichi ve Brussels imamera Masamba a Cruciferous monga masamba a cruciferous amafooka chifukwa chokhala ndi ulusi wambiri.

• Mbere ya nkhuku

Ngakhale nyama ili ndi zopatsa mphamvu zambiri, nkhuku Amapereka mapuloteni abwino komanso mafuta. Chifukwa chake, ndi chimodzi mwazakudya zabwino kwambiri zochepetsera thupi. 

• Pisces

PiscesNdi chakudya chothandiza kwambiri pakuwonda. Lili ndi omega 3 fatty acids wambiri, wolemera mu mapuloteni komanso zakudya zopatsa thanzi.