Zakudya Zomwe Zimapereka Kumva Kudzaza ndi Kudzaza

Zomwe mumadya zimatsimikizira kuti mukukhuta bwanji. Izi ndichifukwa choti zakudya zimakhudza kukhuta mosiyanasiyana.

Mwachitsanzo, mutadya mbatata yophika kapena oatmeal, ma calories ochepa amafunikira kuti mumve kukhuta kuposa ayisikilimu.

Zakudya zomwe zimakusungani Zitha kuletsa njala ndikukupangitsani kudya pang'ono pa chakudya chotsatira. Choncho, zakudya zoterezi zingathandizenso kuchepetsa thupi pakapita nthawi.

m'nkhani zakudya zomwe zimakupangitsani kumva kukhuta kwa nthawi yayitaliTiyeni tione chifukwa chake ili yokhutiritsa kuposa ina.

Kodi Chakudya Chimadzadza ndi Chiyani?

Kukhuta ndi mawu omwe amagwiritsidwa ntchito pofotokoza kumverera kwa kukhuta ndi kutaya chilakolako chomwe chimachitika mutadya.

Sikelo yotchedwa saturation index imayeza izi. Idapangidwa mu 1995 mu kafukufuku yemwe adayesa ma calories 38 a zakudya 240 zosiyanasiyana.

Zakudya zimasankhidwa malinga ndi kuthekera kwawo kothetsa njala. Zakudya zomwe zidakwera kuposa 100 zimawonedwa ngati zokhutiritsa, pomwe zakudya zomwe zidatsika pansi pa 100 zimaonedwa kuti ndizosakhutitsa.

Izi zikutanthawuza kuti kudya zakudya zomwe zili pamwamba pa satiety index kungakuthandizeni kudya zopatsa mphamvu zochepa.

Zakudya zomwe zimakupangitsani kukhala okhuta komanso okhuta ili ndi izi:

Ma protein ambiri

Kafukufuku akuwonetsa kuti mapuloteni ndiye macronutrient wokhutiritsa kwambiri. Ghrelin ndikusintha kuchuluka kwa mahomoni osiyanasiyana okhuta, kuphatikiza GLP-1.

Kuchuluka kwa fiber

Fiber imawonjezera voliyumu ndikukuthandizani kuti mukhale odzaza nthawi yayitali. Fiber imatha kuchepetsa kutulutsa m'mimba ndikuwonjezera nthawi ya chimbudzi.

Kuchuluka kwamphamvu

Zakudya zina zimakhala ndi madzi ambiri kapena mpweya. Izi zimathandizanso ndi kulimba.

otsika mphamvu kachulukidwe

Izi zikutanthauza kuti chakudya chimakhala ndi zopatsa mphamvu zochepa chifukwa cha kulemera kwake. Zakudya zokhala ndi mphamvu zochepa zimakhala zodzaza kwambiri. Nthawi zambiri amakhala ndi madzi ambiri komanso fiber koma amakhala ndi mafuta ochepa.

Zakudya zachilengedwe, zakudya zosakonzedwa nthawi zambiri zimakhala zokhutiritsa kuposa zakudya zomwe zakonzedwa kale.

Ndi zakudya ziti zomwe zimabweretsa kukhuta?

Mbatata yophika

mbatata Ndi chakudya chopatsa thanzi komanso chopatsa thanzi. Mbatata zophikidwa, zosasenda ndi gwero labwino la mavitamini ndi mchere wambiri, kuphatikizapo vitamini C ndi potaziyamu.

Mbatata imakhala ndi madzi ambiri komanso ma carbohydrate ndipo imakhala ndi fiber ndi mapuloteni ochepa. Lilinso pafupifupi palibe mafuta.

Poyerekeza ndi zakudya zina za carb, mbatata zimadzaza kwambiri. M'malo mwake, mbatata yophika idapeza 38 pa index ya satiety, kuchuluka kwakukulu pakati pazakudya 323 zomwe zidayesedwa. 

Kafukufuku wina adapeza kuti kudya mbatata yophika kumapangitsa kuti pakhale ma calorie ochepa pakudya poyerekeza ndi kudya nyama, mpunga woyera kapena pasitala.

Umboni wina umasonyeza kuti chifukwa chomwe mbatata imadzaza kwambiri ndi chifukwa chakuti imakhala ndi mapuloteni otchedwa proteinase inhibitor 2 (PI2). Puloteni imeneyi imatha kupondereza chilakolako.

Dzira

DziraNdi yathanzi modabwitsa komanso yodzaza ndi michere. Zakudya zambiri zimapezeka mu yolk ya dzira, kuphatikizapo antioxidants lutein ndi zeaxanthin, zomwe zimapindulitsa pa thanzi la maso.

Mazira ndi gwero la mapuloteni apamwamba kwambiri. Dzira lalikulu lili ndi pafupifupi magalamu 9 a mapuloteni, kuphatikiza ma amino acid onse 6.

Mazira nawonso ndi odzaza kwambiri komanso amakhala ndi index yokwanira ya satiety. Kafukufuku wina adapeza kuti kudya mazira pa chakudya cham'mawa m'malo mwa bagels kumawonjezera kukhuta ndikuchepetsa kudya kwa calorie mkati mwa maola 36 mutadya.

Kafukufuku wina adapeza kuti chakudya cham'mawa chokhala ndi mazira odzaza ndi mapuloteni ndi ng'ombe yowonda chimawonjezera kukhuta ndikuthandiza anthu kusankha zakudya zabwino.

Anagulung'undisa oats

Phala phalaNdi njira yotchuka ya kadzutsa. Oatmeal ndi otsika kwambiri m'ma calories komanso gwero lalikulu la fiber, makamaka chifukwa ali ndi fiber yosungunuka yotchedwa beta-glucan. Imapezanso zambiri mumlozera wa satiety ndikuyika 3rd yonse.

Kafukufuku waposachedwa adapeza kuti ophunzira amamva kukhuta atadya oatmeal poyerekeza ndi chimanga cham'mawa. Amadyanso zopatsa mphamvu zochepa pa nkhomaliro.

Mphamvu ya satiety ya oatmeal imachokera ku kuchuluka kwake kwa ulusi komanso kuthekera kwake kuyamwa madzi.

Ulusi wosungunuka, monga beta-glucan mu oats, utha kukuthandizani kuti mukhale odzaza. Amaperekanso kutulutsidwa kwa mahomoni okhuta ndipo amatha kuchedwetsa kutulutsa m'mimba.

Pisces

PiscesImadzaza ndi mapuloteni apamwamba kwambiri. Lilinso ndi omega 3 fatty acids, omwe ndi mafuta ofunikira omwe amayenera kuwapeza kuchokera ku chakudya.

Malinga ndi kafukufuku wina, omega 3 fatty acids angawonjezere kukhuta kwa anthu onenepa kwambiri kapena onenepa kwambiri.

Pamlozera wa satiety, nsomba zimachuluka kuposa zakudya zina zonse zokhala ndi mapuloteni, kuphatikizapo mazira ndi ng'ombe. Ndipotu nsomba ili ndi chiwerengero chachiwiri pa zakudya zonse zomwe zayesedwa.

Kafukufuku wina anayerekezera nsomba, nkhuku, ndi zomanga thupi za ng’ombe. Ofufuzawa adapeza kuti mapuloteni a nsomba amakhudza kwambiri kukhuta.

supu

Zamadzimadzi zimaganiziridwa kukhala zosakhutitsa kwambiri kusiyana ndi zakudya zolimba, ngakhale umboni uli wosakanikirana. Koma supu ndi yosiyana pang'ono. Kafukufuku akuwonetsa kuti supu imatha kukhala yodzaza kwambiri kuposa zakudya zolimba zomwe zimakhala ndi zosakaniza zomwezo.

Pakafukufuku wina, anthu ongodzipereka anadya chakudya cholimba, supu yandalama, kapena msuzi wophikidwa bwino wodutsa m’chokonzera chakudya.

Kumva kukhuta ndi kuchuluka kwa chakudya chotuluka m'mimba adayesedwa. Msuzi wofewa unkakhudza kwambiri kukhuta komanso kukhuta pang'onopang'ono m'mimba, kutsatiridwa ndi supu ya lumpy.

Et

Zakudya zokhala ndi mapuloteni ambiri monga nyama yowonda zimakhutitsa kwambiri. Mwachitsanzo ng'ombe imakhudza kwambiri kulimba. Ng'ombe ndi yachiwiri pa nsomba pakati pa zakudya zokhala ndi mapuloteni, zomwe zimapeza mfundo 176 pa index ya satiety.

Kafukufuku wina adapeza kuti anthu omwe amadya nyama yokhala ndi mapuloteni ambiri amadya chakudya chamadzulo ndi 12% poyerekeza ndi omwe amadya chakudya chamadzulo chamasana.

Yogati

Yogatinthawi zambiri amakhala ndi mapuloteni ambiri. Ndi chakudya cham'mawa. Ndi chakudya chodziwika bwino chomwe chingakuthandizeni kuti mukhale okhuta mpaka chakudya chanu china.

Mu kafukufuku wina, amayi adadya yogati ya 160-calorie yomwe inali yochepa, yapakati, kapena yochuluka mu mapuloteni. Omwe amadya yogati yokhala ndi mapulotini ochuluka ankadzimva kuti akhuta motalika kwambiri, analibe njala, ndipo anali kudya chakudya chamadzulo mochepa.

masamba

Masamba ndiwopatsa thanzi modabwitsa. Amadzaza ndi mitundu yonse ya mavitamini, mchere, ndi mankhwala opindulitsa a zomera. Masamba ndiwonso zakudya zopatsa mphamvu kwambiri, zopatsa mphamvu zochepa. Amakhala ndi fiber ndi madzi, zomwe zimawonjezera chakudya chochuluka ndikuwathandiza kuti azikhala okhuta.

Kuonjezera apo, masamba amatenga nthawi kutafuna ndipo amadzaza kwambiri motero. Kafukufuku wina adapeza kuti kudya saladi wambiri musanadye pasitala kumawonjezera kukhuta ndikuchepetsa kudya kwa calorie.

Tchizi cha koteji

Tchizi wa Cottage ali ndi mapuloteni ambiri ndipo nthawi zambiri amakhala ochepa mafuta ndi chakudya. Mapuloteni ake ochuluka amathandiza kuti munthu azimva kukhuta ngakhale atadya zopatsa mphamvu zochepa.

Kafukufuku wina anapeza kuti kukhutitsa kwa kanyumba ka tchizi kunali kofanana ndi dzira.

kugunda

nyembaMbeu monga nandolo, mphodza ndi mtedza zimakhala ndi zopatsa thanzi. Amakhala ndi fiber ndi mapuloteni opangidwa ndi zomera koma amakhala ndi mphamvu zochepa. Izi zimawapangitsa kukhala zakudya zokhutiritsa kwambiri.

Kafukufuku wina adawunikiranso maphunziro 9 osasinthika omwe amawunika kukhuta kwa nyemba zapambuyo pakudya. Anapeza kuti kudya nyemba kumawapangitsa kumva kuti akhuta kwambiri kuposa kudya pasitala ndi buledi.

Zipatso

Mphamvu kachulukidwe zipatso ndi otsika. Lili ndi fiber yambiri, yomwe imachepetsa chimbudzi ndipo imakuthandizani kuti mukhale okhuta kwa nthawi yayitali. Ndi bwino kudya chipatsocho, osati madzi, kuti chipatsocho chikhale chokhutiritsa.

Kinoya

Kinoyandi njere yotchuka yomwe ili gwero labwino la mapuloteni. Amapereka ma amino acid onse ofunikira ndipo amawonedwa ngati gwero lathunthu la mapuloteni.

Quinoa ilinso ndi fiber yambiri kuposa mbewu zambiri. Mapuloteni ndi fiber zomwe zili mu quinoa zimatha kukulitsa kukhuta ndikukuthandizani kudya zopatsa mphamvu zochepa.

Mtedza

Amondi ve Walnut Mtedza ngati mtedza ndi zakudya zopatsa mphamvu zambiri komanso zopatsa thanzi. Iwo ali olemera mu mafuta athanzi ndi mapuloteni, ndipo kafukufuku amasonyeza kuti ndi odzaza kwambiri.

Mafuta a kokonati

Mafuta a kokonatiMuli kuphatikiza kwapadera kwamafuta acid omwe amakhala pafupifupi 90%.

Amakhala pafupifupi triglycerides wapakatikati. Mafutawa amalowa m'chiwindi kudzera m'mimba, komwe amatha kusinthidwa kukhala matupi a ketone.

Malinga ndi kafukufuku wina, matupi a ketone amatha kukhala ndi vuto loletsa kudya. Kafukufuku wina adanena kuti omwe amadya chakudya cham'mawa chowonjezera ndi triglycerides yapakati amadya zopatsa mphamvu zochepa pa nkhomaliro.

Kafukufuku wina adawona zotsatira za triglycerides yapakatikati ndi yayitali. Omwe amadya ma triglycerides apakati kwambiri adapezeka kuti amadya pafupifupi 256 zopatsa mphamvu zochepa patsiku.

Mbuliwuli

MbuliwuliNdi chakudya chambewu chokhala ndi fiber yambiri. Phukusi lapakati (112 magalamu) lili ndi pafupifupi 16 magalamu a fiber.

Kafukufuku wapeza kuti ma popcorn amadzaza kwambiri kuposa zokhwasula-khwasula zina zodziwika bwino monga tchipisi ta mbatata kapena chokoleti.

Zinthu zosiyanasiyana zimathandizira kukhutitsa kwake, monga kuchuluka kwa fiber komanso kuchepa kwa mphamvu.

Kuthira chimanga mumphika ndi njira yathanzi. Kuonjezera mafuta ochulukirapo ku popcorn kumatha kukulitsa kwambiri ma calorie ake.

Chifukwa;

Zakudya zomwe zimakupangitsani kumva kukhutaali ndi makhalidwe enaake. Amakhala ndi fiber yambiri kapena mapuloteni ndipo amakhala ndi mphamvu zochepa.

Kuonjezera apo, zakudya izi ndi zakudya zachilengedwe, zomwe zimakhala ndi chakudya chimodzi, osati zakudya zowonongeka. zopatsa mphamvu zochepa ndi kudya zakudya zopatsa thanzi, Zingathandize kuchepetsa kulemera kwa nthawi yaitali.