Mndandanda Wazakudya 10 Womwe Umakhala Wathanzi Monga Momwe Amachepetsedwera Mosavuta

Zakudya zambiri zimalemba kuti muchepetse thupi alipo. Zina mwa izi zimachepetsa chilakolako cha kudya, pamene zina zimachepetsa ma calories. Palinso mindandanda yazakudya yomwe ma carbohydrate ndi mafuta amakhala ochepera komanso kuchuluka kwa mapuloteni. Cholinga chofala cha mndandanda wa zakudyazi ndi kuthandiza munthuyo kuchepetsa thupi. Ndicho chimene iwo onse amadzinenera. Ngati ndinu mmodzi wa anthu amene asankha kuchepetsa thupi, mukhoza kukayikira zoti musankhe.

Pachifukwa ichi, muyenera kudziwa: Palibe zakudya zabwino kwambiri. Mndandanda wa zakudya zomwe zimagwira ntchito kwa wina sizingagwire ntchito kwa inu. Chifukwa chake, muyenera kudziwa njira yomwe ili yoyenera thanzi lanu komanso zakudya zanu. Ngati mukuyang'ana mndandanda wa zakudya kuti muchepetse thupi, tiyeni tiwone zakudya zomwe zimayesedwa komanso zasayansi zochepetsera thupi m'munsimu.

Slimming Diet List

1) Kusala kudya kwapakatikati

Kusala kudya kwapang'onopang'ono ndi zakudya zomwe zimaphatikizapo kusala kudya komanso kudya masana. Kumatanthauza kuti m’malo moletsa zakudya zimene mumadya, muyenera kulamulira nthawi imene mumadya. Motero, amasonyezedwa ngati chakudya osati chakudya. Zakudya zodziwika kwambiri za kusala kudya kwapakatikati ndi:

• 16/8 njira: Mumachepetsa nthawi yanu yodyera tsiku lililonse mpaka maola asanu ndi atatu kenako ndikusala kwa maola 16. Kuti mufike pamndandanda wazakudya za maola 8, "Zakudya za Maola 8Werengani nkhani yathu.

• Zakudya 5: 2: Pamasiku awiri osatsatizana a sabata, mumadya zopatsa mphamvu 500-600. Kwa masiku asanu otsalawo, kudya kwabwinoko kumapitirirabe. “Momwe Mungachepetse Kunenepa ndi Zakudya 5: 2" werengani nkhani yathu.

• Zakudya zankhondo: Idyani zipatso ndi ndiwo zamasamba pang’ono masana ndi chakudya chambiri usiku. "Kodi Zakudya Zankhondo Ndi Chiyani Ndipo Zimapangidwa Bwanji?" werengani.

Kusala kudya kwapakatikati kumagwiritsidwa ntchito kwambiri pakuchepetsa thupi. Chifukwa nthawi zambiri zimakhala zopambana kwambiri pankhaniyi. Zimathandiza kutaya 3-24% ya kulemera kwa thupi pa nthawi ya masabata 3-8. Minofu yocheperako imatayika ndipo kagayidwe kazakudya kamathamanga.

Kusala kudya kwapakatikati kumachepetsa zizindikiro za kutupa, kuchuluka kwa mafuta m'thupi, triglycerides m'magazi ndi shuga wamagazi. Choyipa pazakudyachi ndikuti ngakhale ndizotetezeka kwa anthu odyetsedwa bwino komanso athanzi, sizoyenera aliyense. Kafukufuku wina wanena kuti zimagwira ntchito kwa amuna, koma sizimakhudza kwambiri akazi. Komanso anthu ena; Anthu omwe ali ndi vuto la kutsika kwa shuga m'magazi, amayi apakati, amayi oyamwitsa, achinyamata, ana ndi anthu omwe alibe chakudya chokwanira, ofooka kapena osowa zakudya ayenera kupewa kusala kudya.

Kuti mudziwe zambiri za kusala kudya kwapakatikati ndikupeza mndandanda wa zakudya. "Kusala Kwapang'onopang'onoWerengani nkhani yathu.

2) Zakudya Zochepa za Carbohydrate

Pali mitundu ingapo yazakudya zama carb ochepa. Mu zonsezi, 20-150 magalamu a chakudya amatengedwa patsiku. Cholinga chachikulu cha zakudya ndi kukakamiza thupi kuti ligwiritse ntchito mafuta ambiri monga mafuta m'malo mogwiritsa ntchito chakudya chamagulu monga gwero lalikulu la mphamvu.

Chakudya chochepa cha carb chimafuna kudya zakudya zama protein ndi mafuta opanda malire ndikuchepetsa kwambiri kudya kwamafuta. Ma carbohydrate akachepa kwambiri, mafuta acids amatengedwa kupita m'magazi ndipo ena ku chiwindi, komwe amasinthidwa kukhala ma ketoni. Thupi limagwiritsa ntchito mafuta acids ndi ma ketones popanda chakudya chamafuta monga gwero lake lalikulu lamphamvu. 

Kafukufuku wambiri akuwonetsa kuti zakudya zochepa zama carb zimathandizira kuchepetsa thupi, makamaka mwa anthu onenepa kwambiri. Ndizothandiza kwambiri kuchepetsa mafuta owopsa a m'mimba omwe amatha kupanga kuzungulira ziwalo. Zimachepetsanso chilakolako. Izi zimachepetsa kudya kwa calorie.

Zakudya zotsika kwambiri za carb zimakhudza bwino mikhalidwe yomwe ili pachiwopsezo cha matenda monga magazi triglycerides, ma cholesterol, kuchuluka kwa shuga m'magazi, kuchuluka kwa insulin ndi kuthamanga kwa magazi. Choyipa cha zakudya izi ndikuti sizoyenera aliyense. Ena amamva bwino, pamene ena samasangalala ndi kutopa. Anthu ena amatha kukhala ndi kuchuluka kwa cholesterol yoyipa. 

Kuti mudziwe zambiri zazakudya zotsika kwambiri komanso kupanga mndandanda wazakudya, "zakudya zama carbohydrate" werengani nkhani yathu.

3) Zakudya za Ketogenic

Zakudya za ketogenic ndizochepa kwambiri, zakudya zamafuta kwambiri zomwe zimafanana ndi zakudya zamafuta ochepa. Kuchepetsa kudya kwa ma carbohydrate ndi kudya mafuta m'malo mwa kudya kumayika thupi mumkhalidwe wa kagayidwe kachakudya wotchedwa ketosis. Popeza mafuta sangasinthidwe kukhala glucose, amasinthidwa kukhala mamolekyu a ketone. Ketosis ikayamba, ma ketoni amagwiritsidwa ntchito ngati mafuta m'malo mwa chakudya ndi shuga. Izi zimathandiza kuwotcha mafuta ndikuchepetsa thupi. 

Malinga ndi kafukufuku, zakudya za ketogenic zimathandizira kuchiza matenda monga mtima, Alzheimer's, khunyu, Parkinson's, ndi polycystic ovary. Choyipa cha zakudya ndikuti chingayambitse kutopa, vuto la kugona, nseru, kugaya chakudya.

Kuti mumve zambiri pazakudya za ketogenic "zakudya za ketogenic" werengani nkhani yathu.

4) Zakudya za Dukan

Chakudya cha Dukan ndi chakudya chokhala ndi mapuloteni ambiri, chochepa cha carb chokhala ndi magawo anayi. Kutalika kwa nthawi yomwe mumakhala pagawo lililonse kumadalira kulemera kwake komwe muyenera kutaya. Gawo lililonse lili ndi kadyedwe kake. 

Mu gawo loyamba, zakudya zopanda malire zamapuloteni komanso bran yovomerezeka ya oat imadyedwa. Pazigawo zina, zakudya zina zopatsa mphamvu, mafuta, ndiyeno masamba osakhuthala amawonjezeredwa pamodzi ndi mapuloteni. Mu gawo lotsiriza, tsiku la mapuloteni oyera amapangidwa kuti mukhalebe ndi kulemera kwanu kwatsopano, ndipo gawo ili likupitirirabe kwa moyo.

Kafukufuku wina wambiri akuwonetsa kuti zakudya zokhala ndi mapuloteni ambiri, zakudya zochepa za carb zimapangitsa kuti thupi likhale lolemera kwambiri. Izi zikuphatikizapo kufulumira kwa kagayidwe kachakudya, kuchepa kwa hormone ya njala ya ghrelin, ndi kuwonjezeka kwa mahomoni okhuta.

Zoipa za zakudya ndi izi: Pali kafukufuku wochepa kwambiri pazakudya za Dukan. Chakudyacho chimachepetsa mafuta ndi ma carbohydrate. Kuwonda kofulumira komwe kumapezeka ndi kuletsa kwambiri ma calorie kungayambitsenso kuchepa kwa minofu. Kutayika kwa minofu ndi kuletsa kwambiri calorie kumapangitsa kuti thupi lisunge mphamvu, zomwe zimapangitsa kuti zikhale zosavuta kulemera pambuyo potaya.

Kuti mumve zambiri komanso mndandanda wazakudya pazakudya za Dukan "Zakudya za Dukan" werengani nkhani yathu.

5) Zakudya zaku Mediterranean

Zakudya za ku Mediterranean ndi zakudya zomwe zimalimbikitsidwa ndi zakudya za anthu okhala m'mayiko monga Italy ndi Greece. Ndizopindulitsa pa matenda ambiri monga matenda a mtima, sitiroko, matenda a shuga. Zapezekanso kuti zimathandiza kuchepetsa thupi.

M'zakudya za ku Mediterranean, zomera zambiri zimadyedwa monga masamba, zipatso, mbewu zonse, nyemba ndi mtedza. Kudya zakudya zanyama kumakhala kochepa. Chakudya chimadyedwa mwachibadwa. Zakudya zokonzedwanso sizimadyedwa.

Zakudya za Mediterranean Mutha kupeza mndandanda pano.

6) Zakudya za Leptin

Zakudya za leptin ndi zakudya zomwe cholinga chake ndikuwongolera kutulutsa kwa leptin, mahomoni okhuta. Ndi zakudya izi, katulutsidwe ka hormone ya leptin imayendetsedwa ndipo thupi limayamba kutentha mafuta. Zakudya, zomwe ziyenera kutsatiridwa ndi malamulo osavuta, cholinga chake ndi kupanga moyo wathanzi.

Zakudya za leptin zimalepheretsa kunenepa kwambiri, shuga komanso matenda amtima. Komabe, ngati zizolowezi zakale zimabwerera pambuyo pa zakudya, zimakhala zosavuta kunenepa.

Kuti mupeze mndandanda wazakudya za leptin komanso zambiri zambiri, "Zakudya za LeptinWerengani nkhani yathu.

7) Zakudya za Paleo

Zakudya za Paleo zimaletsa zakudya zosinthidwa, shuga, mkaka, ndi mbewu; Ndi pulogalamu yazakudya yomwe imalimbikitsa kudya zomanga thupi zowonda, masamba, zipatso, mtedza ndi mbewu. Mawonekedwe osinthika a zakudya za paleo amalola mkaka monga tchizi ndi batala, komanso zakudya monga mbatata.

Kafukufuku wambiri wasonyeza kuti zakudya za paleo ndizochepa thupi ndipo zimathandiza kuchepetsa kukula kwa chiuno. Paleo zakudya; Zimathandizanso kuchepetsa chiopsezo cha matenda a mtima monga cholesterol, shuga, triglycerides ndi kuthamanga kwa magazi.

Choyipa chazakudyachi ndikuti chimaletsa mbewu zonse, nyemba ndi mkaka, zomwe ndi zakudya zathanzi komanso zopatsa thanzi. Kuti mudziwe zambiri pa Paleo zakudya mndandanda "paleo zakudya" werengani nkhani yathu.

8) Zakudya za Atkins

Zakudya za Atkins ndi chimodzi mwazakudya zodziwika bwino zokhala ndi ma carb ochepa. Malinga ndi zakudyazi, mukhoza kuchepetsa thupi mwa kudya mapuloteni ndi mafuta ambiri momwe mukufunira, bola mutapewa chakudya cham'mimba.

Zakudya za Atkins zimagawidwa m'magawo anayi. Zimayamba ndi gawo loyambira pomwe mumadya magalamu 20 amafuta patsiku kwa milungu iwiri. Magawo ena akuphatikizirapo kuwonjezera ma carbohydrate athanzi pazakudya zanu mukayandikira kulemera komwe mukufuna.

Zakudya za Atkins zaphunziridwa kwambiri ndipo zapezeka kuti zimachepetsa thupi mofulumira kusiyana ndi zakudya zopanda mafuta. Kafukufuku wambiri akuwonetsa kuti zakudya zamafuta ochepa monga zakudya za Atkins zimatha kuchepetsa ziwopsezo za matenda ambiri, monga magazi triglycerides, cholesterol, shuga wamagazi, insulin, komanso kuthamanga kwa magazi.

Mofanana ndi zakudya zina zotsika kwambiri, zakudya za Atkins ndizotetezeka komanso zathanzi kwa anthu ambiri, koma nthawi zambiri zimatha kuyambitsa mavuto. Kuti mumve zambiri pazakudya za Atkins "Zakudya za Atkins" werengani nkhani yathu.

9) Zakudya Zamasamba

Veganism ndiye mtundu wovuta kwambiri wazamasamba. Kuphatikiza pa kusadya nyama, zinthu zopangidwa ndi nyama monga mkaka, mazira, uchi, albumin, whey, casein ndi mitundu ina ya vitamini D3 ndizosadyeka.

Zakudya zamasamba ndizothandiza kwambiri pakuchepetsa thupi. Nthawi zambiri, palibe chifukwa chowerengera ma calories chifukwa mafuta otsika kwambiri komanso kuchuluka kwa fiber kumakuthandizani kuti mukhale okhuta kwa nthawi yayitali. zakudya zochokera ku zomera monga zakudya zamagulu; Amachepetsa chiopsezo cha matenda a mtima, matenda a shuga a mtundu wa 2 ndi imfa ya msanga. 

Mbali yoyipa yazakudya ndikuti zakudya zamasamba zimanyalanyaza kwathunthu zakudya zanyama ndipo sizidya zakudya zosiyanasiyana monga vitamini B12, vitamini D, ayodini, chitsulo, calcium, zinki ndi omega-3 fatty acids.

Kuti mumve zambiri komanso mndandanda wazakudya pazakudya za vegan, "Zakudya Zamasamba" werengani nkhani yathu.

10) Zone Diet

Zakudya za ku Zone ndi zakudya zotsika kwambiri za glycemic zomwe zimachepetsa ma carbohydrate kukhala 35 mpaka 45% ya zopatsa mphamvu zatsiku ndi tsiku, mapuloteni mpaka 30% iliyonse, ndi mafuta mpaka XNUMX% iliyonse. Zakudya zamafuta ochepa za glycemic index (GI) zimadyedwa muzakudya.

Zakudya za Zone zidapangidwa makamaka kuti zichepetse kutupa kokhudzana ndi zakudya, kuchepetsa thupi, komanso kuchepetsa chiopsezo cha matenda osatha. Phindu lalikulu lazakudyazi ndikuchepetsa ziwopsezo za matenda amtima, monga kuchepa kwa cholesterol ndi triglycerides. Kafukufuku wina akuwonetsa kuti zakudya za Zone zimatha kuwongolera shuga m'magazi, kuchepetsa kuchuluka kwa m'chiuno, komanso kuchepetsa kutupa kosatha kwa anthu onenepa kwambiri omwe ali ndi matenda amtundu wa 2.

Choyipa chazakudyachi ndikuti chimalepheretsa kudya zakudya zina zopatsa thanzi, monga nthochi ndi mbatata. Kuti mudziwe zambiri komanso mndandanda wa zakudya za Zone zakudya "Zone Diet" werengani nkhani yathu.

Kufotokozera mwachidule;

Palibe zakudya zabwino zochepetsera thupi. Zakudya zosiyanasiyana zimagwira ntchito kwa anthu osiyanasiyana. Pachifukwa ichi, zakudya zomwe mumasankha kuti muchepetse thupi ziyenera kukhala zenizeni kwa inu. Mndandanda wa zakudya zabwino kwambiri kwa inu ndi zomwe mungagwiritse ntchito mosavuta ndikuzisunga pakapita nthawi.

Gwero: 1