Chii Chinonzi Kuwedzera Weight Kudya? Weight Kuwedzera Foods List

Kuwedzera uremuKunyangwe zvichidikanwa kune avo vakaonda zvakanyanya, zvakada kufanana nehope kune avo vanonetseka nekurema kwavo. 

Pane zvikonzero zvakawanda zvekuwedzera uremu. Chimwe chezvikonzero zvikuru ndechekudya kudya kwe-calorie yakawanda. Zvimwe zvekudya zvine mafuta akawanda, shuga, uye munyu. Zvokudya izvi zvakare zvinogadziriswa uye zvichienzaniswa nezvimwe. "fast weight gain foods" ane zita.

Zvakanaka "Ndezvipi zvekudya zvinoita kuti uwedzere uremu", vachiratidza zvekudya izvi "Rondedzero yezvokudya zvinowedzera uremu" Uripo here? "zvikafu zvinokurumidza uye zvakanyanya kuwedzera uremu"Kana ukati ndinoda kuziva, uri pakero chaiyo..

Zvino kwauri  "Rondedzero yezvikafu uye zvinwiwa zviri nyore kuwedzera uremu" Ndichapa chii?

Zvepamusoro Kuwedzera Weight Kudya uye Zvinwiwa 

• zvinwiwa zvine shuga

Zvinwiwa zvine shuga-zvinotapira hazvina kudya, saka kana ukazvinwa, unenge uchiwana macalorie asina chinhu. Mune mamwe mazwi, iwe unowana macalorie akawandisa pasina kutora chero mavhitamini nemaminerari, izvo zvisingabatsire muviri wako, asi zvakare zvinoita kuti uwedzere huremu neiyo yakakwira calorie yemukati.

Ongororo dzinoratidza kuti vanhu vanonwa soda ine shuga vanowanzowedzera uremu. Kunwa soda zvakare Type 2 chirwere cheshugaZvinowedzerawo njodzi yechirwere chemoyo negomarara.

• Kofi ine shuga

kofi Chinwiwa chine utano. Zvisinei, kofi yakatapirwa neshuga kana manyuchi ine shuga yakawanda segaba recola. Inokonzerawo migumisiro yakaipa pahutano, yakadai sekuwedzera kwechiuno chechiuno. 

• Aizi kirimu

zvekutengesa aizikirimuZvizhinji zvacho zvine huwandu hwakawanda hweshuga nemafuta. Saka ice cream "zvokudya zvinokurumidza kuwedzera uremu"kuverengwa kubva. Kana iwe uchiti haugone kusiya ice cream, idya kamwe nekamwe uye sarudza izvo zvine zvisingasviki magiramu gumi nemashanu eshuga pakushumira kuti uve nehutano. 

• Pizza yekudya

Mapizza ekutora kubva kumusika kana mapizza anodyiwa mumaresitorendi ezvekudya zvekukurumidza ndezvimwe zvezvikafu zvinonyanya kufarirwa, kunyanya pakati pevechidiki nevana. Pamusoro pekunaka, inewo mafuta akawanda, akacheneswa makabhohaidhiretsi uye macalorie, saka "chikafu chinoita kuti uwedzere huremu"kubva Kana iwe uchida pizza, zvigadzirire iwe kumba.

• Pasika

Mapake akadai semakuki, makeke nemapie ane huwandu hwakawanda hweshuga, hupfu hwakanatswa nemafuta. Iyo yakakwirira mumacalorie uye "zvokudya zvakawanda zvinorema"anobva. 

• Chingwa chichena

Chingwa chichena chikafu chakanatswa uye chine shuga. glycemic index Inokwidza chiyero cheshuga muropa nekuti yakakwira.

Maererano nekumwe kuongorora, kudya zvimedu zviviri zvechingwa chichena pazuva kune ngozi huru ye40% yekuwedzera uremu.

Iwe unogona kuwana marudzi akasiyana-siyana echingwa anogona kuva imwe nzira yechingwa chena mumabheki kana mumisika. rye chingwa, chingwa chegorosi, chingwa chebran zvimwe zvacho... 

• French fries uye mbatatisi chips

Fries nemachipisi echiFrench chikafu chinofarirwa nevanhu vemazera ese. Paavhareji, 139 magiramu eFrench fries ane 427 makorikori, zvichiita kuti ive yakakwirira-calorie chikafu. 

Mafuta nemunyu zvirimo zvinowedzera mukana wekudyisa. Kana yakawedzera-calorie sosi senge ketchup inowedzerwa, unogona kuverenga kuti ingani makorikori chikafu chichava.

Sezvinoita french fries, machipisi embatatisi ane mafuta akawanda, makabhohaidhiretsi, uye munyu. Kuwedzera uremu zvokudya anouya pakutanga. Kubika kana kubika mbatatisi kune hutano hwakanyanya. 

• Peanut butter

Kutengeswa mumagaba mumisika nzungu butter; ine shuga, hydrogenated mafuta emiriwo uye yakawanda yemunyu; Izvi zvinoratidza kuti haana hutano. Iyo zvakare yakanyanya kuwanda mumacalorie uye inokonzera kudyisa. Peanut butter yakagadzirwa kumba ndiyo ine hutano.

• Chocolate mukaka

Chokoreti yakasvibaIine akawanda mabhenefiti, akadai sehutano hwemoyo uye kudzivirira huropi basa. Mukaka uye chena chokoreti marudzi ane shuga uye mafuta akawanda kupfuura rima chocolate. Kufanana nezvimwe zvekudya, zviri nyore chaizvo kudya uye zvinonaka. Kudyisa kunokonzera uremu.

• Muto

Muto inowanzoonekwa sesarudzo ine hutano pane zvinwiwa zvekabhoni uye soda. Asi mhando zhinji dzine shuga yakawanda sesoda. Mukuwedzera, iyo fiber uye zvimwe zvinovaka muviri zvinowanikwa mumuchero pachazvo hazvipo mujusi.

Kunwa muto wakawandisa kunowedzera njodzi yekufutisa, kunyanya muvana. Kudya muchero pachawo kune hutano.

• Zvimwe zvokudya zvakagadzirwa

Kudya kwakagadzirira ndiyo inonyanya kukonzera uremu. Mamwe marudzi ezvokudya zvakagadzikiswa ane macalorie akawanda, asi akaderera muukoshi hwekudya. Kudya zvishoma kana kusadya zvakagadziriswa zvinodzivirira zvisingakoshi macalorie ekudya. 

• Doro

Zvinwiwa zvinodhaka zvine macalorie manomwe pagiremu uye zvinokonzeresa kuwedzera uremu, kunyanya kukora kwedumbu.

Mukuwedzera, doro harina kukosha kwekudya uye rinokuvadza kuhutano. Sezvineiwo, vanhu vanonwa doro vanodya zvakawanda zvekudya zvisingavaki muviri pamwe chete nechinwiwa chinodhaka. Kudya mafuta uye zvokudya zvakagadziriswa pamwe chete nedoro zvinokonzera kuwedzera kukuru kwehuremu.

Chii chinonzi Weight Loss Foods?

Sezvo takatanga kugadzira rondedzero, ngatiregei kupfuura tisina kutaura zvekudya zvinobatsira kuderedza uremu.

Kuti uremerwe uremu, unofanirwa kudya chikafu chinovaka muviri. Unorevei zvokudya zvinovaka muviri? Izvi zvikafu zvine macalorie mashoma asi zvine mavhitamini nemamineral akawanda. Protein uye zvekudya zvinopa fiber zvinobatsirawo kuderedza uremu.

Hezvino zvikafu zvine nutrient-dense, yakapfuma muprotein uye fiber kubatsira kuderedza uremu…

• zai

zaiIcho chikafu chinobatsira kuderedza uremu, kunyanya kana ichidyiwa pamangwanani. 

Zvidzidzo zvinosimbisa kuti avo vanodya mazai emangwanani vanodya zvishoma pane kumwe kudya kwezuva. Inotoderedza shuga yeropa, inowedzera insulin senzwi uye ihomoni yenzara. ghrelin hormoneAnoti adzikisira level yake.

• Yakakungurutswa oats

mbiya pazuva Yakakungurutswa oats Kutanga kuchakubatsira kuderedza uremu. Zvakanga zvakatemwa kuti avo vaidya zviyo zveoat-based pamangwanani vanowedzera kuguta uye kudya zvishoma pane kumwe kudya kwezuva.

Kunyangwe ese ari maviri ane macalorie akafanana, oatmeal ine mapuroteni akawanda uye fiber pane zviyo-based cereal, uye zvakare yakaderera mushuga.

• muriwo

bhinzi, chickpeas, lentil ve pizi Boka rema legume, iro rine chikafu chakadai, chinopa satiety pamwe neprotein uye fiber content. Iine soluble fiber, iyo inogona kuderedza kugayiwa uye kunyura. 

• Nuts

Nutsine mapuroteni nefiber, izvo zvine mhedzisiro yakakura pakurema kwemuviri. Iinewo mafuta ane utano uye zvimwe zvinovaka muviri zvinobatsira. 

Zvisinei, inofanira kuchengetwa mupfungwa kuti nzungu zvokudya zvine simba-dense uye zvakakwirira zvekoriori. Nokuda kweizvi, teerera kune zvikamu, usadya zvakanyanya.

• yekotapeya

yekotapeyaChibereko chinopa fiber uye mafuta anobatsira, pakati pezvimwe zvakawanda zvinovaka muviri. Inobatsirawo mukuderedza uremu. Zvidzidzo zvakaedza izvi zvakaratidza kuti vanhu vanodya makotapeya vakaonda kupfuura avo vasingadye. Muchokwadi, njodzi ye metabolic syndrome yaive yakaderera.

Avocados zvakare muchero we-high-calorie. Naizvozvo, haufanirwe kuwandisa.

• Zvibereko

Fiber inobatsira kuderedza uremu, uye michero yakakwira fiber chikafu. Inogona kudyiwa nekuwedzera michero kune zvekudya zvakaita seoatmeal, yogati kana saladhi.

• cruciferous muriwo

broccoli, cauliflower, kabichi ve Brussels inomera Cruciferous miriwo senge cruciferous miriwo inopera simba nekuda kwekuwanda kwayo fiber.

• Zamu rehuku

Kunyange zvazvo nyama ine macalorie akawanda, zamu rehuku Inopa hutano hweprotein nemafuta. Nokudaro, ndechimwe chezvokudya zvakanakisisa zvekuderedza uremu. 

• Pisces

PiscesIcho chikafu chinoshanda zvakanyanya pakurasikirwa uremu. Iyo yakakwirira mu omega 3 fatty acids, yakapfuma muprotein uye ine hutano hutano.