Zvikafu gumi nezvishanu zvinozadza zvisingaite

Zvemukati

• Chii Chinoita Kuti Chikafu Chizadze?
• 1. Mbatatisi Yakabikwa
• 2. Mazai
• 3. Oatmeal
• 4. Hove
• 5. Masobho
• 6. Nyama
• 7. Yogati yechiGiriki
• 8. Muriwo
• 9. Cottage Cheese
• 10. Nyemba
• 11. Chibereko
• 12. Quinoa
• 13. Nzungu
• 14. Kokonati Oiri
• 15. Popcorn
• Tora Meseji Yekumba

Zvamunodya ndizvo zvinotarisa kuti unoguta zvakadii.

Izvi zvinodaro nekuti chikafu chinokanganisa kuzara zvakasiyana.

Semuenzaniso, iwe unoda mashoma macalorie kuti unzwe uzere kubva kune yakabikwa mbatatisi kana oatmeal pane kubva ku ice cream kana croissant ().

Chikafu chiri kuzadza chinogona kudzora nzara uye kukubatsira iwe kudya zvishoma pakudya kunotevera ().

Neichi chikonzero, idzi mhando dzezvikafu dzinofanira kukubatsira iwe kurasikirwa nehuremu mukufamba kwenguva.

Ichi chinyorwa chinonyora gumi nemashanu zvinoshamisa zvekuzadza chikafu.

Asi kutanga, ngatitarise zvikonzero nei zvimwe zvekudya zviri kuzadza kupfuura zvimwe.

Chii Chinoita Kuti Chikafu Chizadze?

Satiety izwi rinoshandiswa kutsanangura kunzwa kwekuzara uye kurasikirwa kwechido kunoitika mushure mekudya.

Chiyero chinonzi satiety index chinoyera izvi. Yakagadziriswa muna 1995, mune chidzidzo chakaedza mazana maviri-macalori servings makumi matatu neshanu ezvikafu zvakasiyana ().

Zvikafu zvakarongedzwa zvinoenderana nekugona kwavo kugutsa nzara. Chikafu chakakwenya kupfuura zana chaionekwa sekuzadza, nepo chikafu chakahwina pazasi pezana chaionekwa sekuzadza kushoma.

Izvi zvinorevei kuti kudya chikafu chinokwira kumusoro pane satiety index kunogona kukubatsira iwe kudya mashoma macalorie akazara.

Kuzadza chikafu chinowanzo kuve neanotevera maitiro:

• Yakakwirira mumapuroteni: Zvidzidzo zvinoratidza kuti protein ndiyo inonyanya kuzadza macronutrient. Iyo inoshandura iwo mazinga eanoverengeka satiety mahormone, anosanganisira ghrelin uye GLP-1 (,,,,,).
• Yakakwirira mu fiber: Fiber inopa hukuru uye inobatsira iwe kuti unzwe uzere kwenguva yakareba. Fibre inogona kudzora kudururwa kwemudumbu uye nekuwedzera kugaya nguva (,,).
• Yakakwirira muhuwandu: Zvimwe zvekudya zvine mvura yakawanda kana mweya. Izvi zvinogona kubatsira nekuguta futi (,).
• Yakaderera musimba density: Izvi zvinoreva kuti chikafu chakaderera mumacalorie kuyerwa kwayo. Chikafu chine yakaderera simba density chiri kuzadza kwazvo. Izvo zvinowanzo zvine mvura yakawanda uye faibha, asi zvakaderera mumafuta (,,,).

Zvese, zvisina kugadzirwa zvekudya zvakare zvakajairika kuzadza kupfuura zvakagadziriswa chikafu.

Kuzadza chikafu chinowanzo kuve nehumwe hunhu, sekukwira kweprotein kana fiber. Aya marudzi ezvekudya anowanzo kukora kumusoro pachiyero chinonzi satiety index.

1. Mbatatisi Yakabikwa

Mbatatisi dzakave nedhimoni munguva yakapfuura, asi zvine hutano uye zvine hutano.

Mbatatisi dzakabikwa, dzisina kuvezwa inzvimbo yakanaka yemavhitamini uye mamineral, kusanganisira vhitamini C uye potasium (13,).

Mbatatisi yakakwira mumvura uye carbs, uye ine zvine mwero zviyero zvefiber uye mapuroteni. Izvo zvakare zvine anenge asina mafuta ().

Zvichienzaniswa nezvimwe zvepamusoro-carb chikafu, mbatatisi iri kuzadza kwazvo.

Muchokwadi, mbatatisi yakabikwa yakawana makumi matatu nemaviri pane iyo satiety index, inova iyo soro-soro nhamba yezvose makumi matatu nesere zvekudya zvakaedzwa. Vakahwina zvakapetwa ka7 zvakapfuura macroissants, ayo akarova akaderera (

Imwe yedzidzo yakaona kuti kudya mbatatisi yakabikwa ne nyama yenguruve steak kwakatungamira kudzikira kwekoriori panguva yekudya, zvichienzaniswa nekudya iyo siki nemucheka muchena kana pasita ().

Humwe humbowo hunoratidza kuti chikamu chechikonzero nei mbatatisi ichizadza kudaro nekuti ine protein inonzi proteinase inhibitor 2 (PI2). Iyi protein inogona kudzvinyirira kudya (,).

Mbatatisi yakabikwa iri kuzadza kwazvo, uye yakarova zvakapfuura pane zvese zvekudya pane satiety index. Vanogona kukuzadza uye kukubatsira iwe kudya mashoma macalorie akazara.

2. Mazai

Mazai ane hutano hwakanyanya uye hune hutano.

Mazhinji emakemikari anowanikwa mumazai, kusanganisira ma antioxidants lutein uye zeaxanthine, ayo anogona kubatsira hutano hwemaziso ().

Mazai manyuko makuru epuroteni yemhando yepamusoro. Izai hombe rine anenge magiramu matanhatu epuroteni, kusanganisira ese mapfumbamwe anokosha amino acids.

Mazai ari zvakare kuzadza uye anokwira kumusoro pane iyo satiety index ().

Imwe ongororo yakawana kuti kudya mazai pakudya kwemangwanani, pane bhagiji, kuwedzerwa kuzara uye kwakatungamira kushoma koriori pamusoro pemaawa makumi matatu nematanhatu anotevera ().

Chimwe chidzidzo chakawana kuti mapuroteni-akapfuma emangwanani emazai nenyama yakaonda yakawedzera kuzadza uye zvakabatsira vanhu kuita sarudzo dzakanaka dzekudya ().

Mazai chikafu chinovaka muviri, chine mapuroteni mazhinji zvine simba mukuzara. Vanogona kukubatsira iwe kudya zvishoma kwemaawa makumi matatu nemasere mushure mekudya.

3. Oatmeal

Oats, inodyiwa seoatmeal (porridge), isarudzo inozivikanwa yemangwanani. Oatmeal yakadzikira yakaderera mumacalorie uye sosi huru ye fiber, kunyanya fiber inogadziriswa inonzi beta-glucan. Iyo zvakare inotora yakakwira pane iyo satiety index, chinzvimbo chechitatu chakazara ().

Imwe ongororo ichangoburwa yakawana kuti vatori vechikamu vakanzwa kuzara uye kushaya nzara mushure mekudya oatmeal, zvichienzaniswa neyekugadzirira-kudya-chikafu chemangwanani. Ivo zvakare vaidya mashoma macalorie panguva yemasikati ().

Oatmeal's yekuzadza simba rinouya kubva kune yayo yepamusoro fiber zvemukati uye kugona kwayo kudzika mvura.

Soluble fiber, yakadai se beta-glucan mu oats, inogona kukubatsira kuti unzwe uzere. Izvo zvinogona zvakare kubatsira kuburitsa satiety mahormone uye kunonoka kubuda kwemudumbu (,,).

Oatmeal isarudzo yekuzadza yemangwanani. Zvinogona kukubatsira iwe kudya mashoma macalorie muchikafu chinotevera uye kunonoka kubuda mudumbu.

4. Hove

Hove inotakurwa nemapuroteni epamusoro.

Hove zvakare yakapfuma mu omega-3 fatty acids, ayo ari mafuta akakosha atinofanira kuwana kubva kuchikafu.

Zvinoenderana neimwe ongororo, omega-3 fatty acids inogona kuwedzera kunzwa kwekuzara mukati mevanhu vakafutisa kana kufutisa ().

Pamusoro pezvo, zvimwe zvidzidzo zvinoratidza kuti puroteni iri muhove inogona kukonzeresa kuzara pane mamwe manyuko eprotein.

Pane satiety index, hove dzinokwira kupfuura zvimwe zvese zvine mapuroteni-zvakapfuma zvekudya, zvinosanganisira mazai nenyama yemombe. Hove chaidzo dzaive nechechipiri chikamu chepamusoro pane zvese zvekudya zvakaedzwa ().

Chimwe chidzidzo chakafananidza hove, huku uye nyama yemombe protein. Vatsvagiri vakaona kuti protein yehove ine simba rakanyanya pane satiety ().

Hove dzakapfuma mumapuroteni uye omega-3 fatty acids, ayo anogona kuwedzera kunzwa kwekuzara. Protein iri muhove inogona kuita simba kuzere kupfuura mamwe marudzi emapuroteni.

5. Masobho

Mvura inowanzoonekwa seisinganyanyi kuzadza kupfuura chikafu chakasimba, kunyangwe hazvo humbowo hwakasanganiswa (,).

Nekudaro, soups yakati siyanei. Kutsvagurudza kunoratidza kuti masobho anogona kunge achinyanya kuzadza kupfuura chikafu chakasimba chine zviumbwa zvakafanana (,).

Mune kumwe kuongorora, vazvipiri vakadya chikafu chakasimba, svutugadzike muto kana muto wakatsetseka waive waiswa kuburikidza neyekugadzira chikafu.

Kunzwa kwekuzara uye chiyero icho chikafu chakasiya mudumbu chakazoyerwa. Mushonga wakatsetseka waive nemhedzisiro yakakura kuzere uye unononoka mwero wemudumbu kubuda, uchiteverwa nesvusvu chunky ().

Soups ari kuzadza chikafu, kunyangwe ari mune yemvura fomu. Ivo vanogona zvakare kugara mudumbu kwenguva refu, nokudaro vachirebesa kunzwa kwekuzara.

6. Nyama

Zvepamusoro-mapuroteni chikafu, senge dzakaonda nyama, zviri kuzadza kwazvo (,).

Semuenzaniso, nyama yemombe inogona kuita simba pasatiety. Inoita 176 pane satiety index, inova yechipiri yepamusoro yezvikafu zvine mapuroteni, mushure mehove (,).

Imwe ongororo yakawana kuti vanhu vaidya nyama ine mapuroteni mazhinji panguva yekudya kwemasikati vakadya 12% zvishoma pakudya, zvichienzaniswa nevaya vaive neka-carb yekudya kwemasikati ().

Nyama ine mapuroteni uye inozadza kwazvo. Nzombe yakarova yechipiri yepamusoro-soro yezvikafu zvine mapuroteni pane satiety index.

7. Yogati yechiGiriki

Yechi yoghurt yakakura kwazvo kana ichienzaniswa neyogati yenguva dzose, uye inowanzo kwira zvakanyanya mumapuroteni.

Greek yogati isarudzo huru yemangwanani. Ichowo chakakurumbira masikati chikafu chinogona kubatsira kukuzadza iwe kusvika pane chinotevera chikafu.

Mune kumwe kuongorora, vakadzi vakadya 160-kalori yogati tudyo twaive twakaderera, zvine mwero kana zvakanyanya mumapuroteni.

Vaya vaidya yakakwira-mapuroteni eGreek yogati vainzwa kuzara kwenguva refu, vaive vasina nzara uye vaidya kudya kwemanheru gare gare ().

Yechi yoghurt inozivikanwa inozivikanwa, ine mapuroteni mazhinji uye chikafu. Zvinogona kuwedzera kunzwa kwekuzara uye kukubatsira kuti unzwe kushaya nzara kusvikira kudya kunotevera.

8. Muriwo

Muriwo unoshamisa zvine hutano. Ivo akatakurwa nemhando dzose dzevhitamini, zvicherwa uye zvinobatsira zvinomera zvemiti.

Miriwo zvakare yakakwira-vhoriyamu, yakaderera-koriori chikafu. Iwo ane fiber nemvura, izvo zvinowedzera zvakawanda kuzvikafu zvako uye zvinobatsira kukuzadza iwe.

Uyezve, miriwo inotora nguva yekutsenga uye inogutsa kwazvo nenzira iyoyo.

Imwe ongororo yakawana kuti kudya chikamu hombe chesaradhi usati wadya pasita kwakawedzera kunzwa kwekuzara uye kwakadzora kwakawanda koriori yekudya ().

Muriwo une hupfumi mu fiber uye nemvura, izvo zvinogona kukuchengetedza zvizere kwenguva refu. Kudya saladhi usati wadya kunogona kukubatsira iwe kudya mashoma macalorie akazara.

9. Cottage Cheese

Cottage cheese inowanzo yakaderera mumafuta uye carbs, zvakadaro iine mapuroteni.

Mapuroteni ayo epamusoro anogona kukubatsira kuti unzwe uzere, kunyangwe uchidya mashoma macalorie.

Imwe ongororo yakawana kuti kuzadza kwecottage cheese kwainge kwakafanana nekuzadza mazai ().

Cottage cheese ine mapuroteni mazhinji, asi yakaderera mumafuta uye macalorie. Maitiro ayo pakuzara anogona kunge akaenzana neaya mazai.

10. Nyemba

Mbesa, dzakadai bhinzi, pizi, nyemba nenzungu, zvine chimiro chinoyevedza chehutano.

Iwo akatakurwa nefayibha uye chirimwa-chakavakirwa mapuroteni, asi iine simba rakadzikira rakaderera simba. Izvi zvinoita kuti vazadze kwazvo ().

Chinyorwa chimwe chakaongorora 9 miedzo yakasarudzika yakadzidza kuzadza kwekudya-kwemashure kubva mumapurses, ayo ari chikamu chemhuri yemarume ().

Vakaona kuti vatori vechikamu vakanzwa 31% yakawanda yakazara kubva pakudya mapundu, zvichienzaniswa nekudya kwepasta nechingwa.

Mbesa idzo dzakanaka sosi ye fiber uye mapuroteni. Vanogona kukubatsira kuti unzwe uzere kana uchienzaniswa nezvimwe zvekudya.

11. Chibereko

Chibereko chine simba shoma. Iine fauta yakawanda, iyo inogona kudzora kugaya uye ikubatsire kunzwa kuzere kwenguva yakareba.

Maapuro nemaorenji zvinowanda zvakanyanya pane satiety index, panosvika mazana maviri ().

Nekudaro, zvakakosha kuti uzive kuti zvinogara zvirinani kudya muchero wese pane muto wemichero, izvo zvisiri kunyanya kuzadza ().

Chibereko chakakwirira mu fiber uye inopa hombe iyo inogona kukubatsira iwe kuti unzwe uzere kwenguva yakareba. Chibereko chose chine simba rakasimba pakuzara pane muto wemichero.

12. Quinoa

Quinoa imbeu / zviyo zvakakurumbira zvinopa manyuko akanaka epuroteni.

Muchokwadi, inopa ese akakosha amino acids uye nekudaro inoonekwa seyakazara protein protein sosi (,).

Quinoa iri zvakare yakakwira mu fiber kupfuura yakawanda zviyo.

Iyo protein uye fiber zvemukati zvequinoa zvinogona kuwedzera kunzwa kwekuzara uye kukubatsira iwe kudya mashoma macaloriki akazara (,).

Quinoa sosi yakanaka yeese mapuroteni uye fiber, izvo zvinogona kubatsira kuwedzera kunzwa kwekuzara.

13. Nzungu

Nutsu, senge maamondi nema walnuts, ane simba-gobvu, sarudzo-dzakapfuma zvekudya zvekudya.

Iwo akakwirira mumafuta ane hutano uye mapuroteni, uye zvidzidzo zvinoratidza kuti iwo ari kuzadza kwazvo (,,).

Chimwe chidzidzo chakaratidza kukosha kwekutsenga nzungu dzako nemazvo.

Yakaona kuti kutsenga maamondi ka40 kwakatungamira kudzikiswa kukuru kwenzara uye nekuwedzera kunzwa kwekuzara, zvichienzaniswa nekutsenga kagumi kana makumi maviri neshanu ().

Nutswe sarudzo inozivikanwa yekudya. Ivo vakapfuma mumafuta ane hutano uye zvakare vane mamwe mapuroteni. Ivo vari kuzadza zvakanyanya uye vanogona kudzikisira nzara.

14. Kokonati Oiri

Kokonati mafuta ine yakasarudzika kusanganiswa kwemafuta acids, ayo angangoita 90% akazara.

Inosanganisira zvese zvepakati-cheni triglycerides. Aya mafuta acids anopinda muchiropa kubva munzira yekugaya, kwavanogona kushandurwa kuita miviri ye ketone.

Zvinoenderana nezvimwe ongororo, miviri ye ketone inogona kuva nechido- chekudzora ().

Imwe ongororo yakaratidza kuti vanhu vaidya mabhurefisi akawedzeredzwa nepakati-keteni triglycerides vakadya zvakanyanya mashoma macalorie masikati ().

Chimwe chidzidzo chakatarisa mhedzisiro yepakati- uye refu-cheni triglycerides. Yakawana kuti avo vaidya iyo yepakati-keteni triglycerides yakadyiwa, paavhareji, mazana mashoma mazana mashanu emakori pazuva ().

Kokonati mafuta inotakurwa nepakati-cheni triglycerides, iyo inogona zvakanyanya kudzikisira kudya uye koriori kudya.

15. Popcorn

Popcorn chikafu chezviyo chakazara kwazvo mu fiber. Bhegi rimwe riri pakati nepakati (112 gramu) rinogona kutenderedza magiramu gumi nematanhatu efaibha ().

Zvidzidzo zvakaona kuti popcorn iri kuzadza kupfuura zvimwe zvinonaka zvekudya, senge mbatatisi machipisi kana chokoreti (, 52).

Zvinhu zvakati wandei zvinokonzeresa kune ayo ekuzadza mhedzisiro, kusanganisira iyo yakakwira fiber zvemukati uye yakaderera simba density (,).

Nekudaro, cherekedza kuti popcorn iwe yaunogadzirira iwe muhari kana muchina wemhepo-popper ndiyo sarudzo ine hutano. Kuwedzera mafuta mazhinji kupopcorn kunogona kuwedzera koriori zvemukati zvakanyanya.

Popcorn chikafu chakakurumbira chakakwira mu fiber, yakakwira vhoriyamu uye yakaderera musimba rehuwandu. Kalori yekoriori, iri kuzadza kwazvo.

Tora Meseji Yekumba

Kuzadza chikafu chine humwe hunhu.

Ivo vanowanzo kuve yakakwira mu fiber kana mapuroteni, uye vane yakaderera simba kuwanda.

Pamusoro pezvo, izvi zvekudya zvinowanzo kuve zvakakwana, zvekusanganisa-chimwe chete chikafu - chisina kugadzirwa junk chikafu.

Kutarisa pazvikafu zvese zvinokuzadza nema calories mashoma zvinogona kukubatsira kudzikira huremu mukufamba kwenguva.