18 Sayenzi-Yakavakirwa Nzira Dzokuderedza Nzara uye Nzara

Zvemukati

• 1. Idya Zvakakwana Mapuroteni
• 2. Sarudza Fibhi-Yakapfuma Chikafu
• 3. Sarudza Solids Pamusoro pemvura
• 4. Inwa Kofi
• 5. Zadza Pamvura
• 6. Idya Zvine Pfungwa
• 7. Pindirana neRima Chokoreti
• 8. Idya Imwe Ginger
• 9. Spice Up Kudya Kwako
• 10. Idya pamaPlate madiki
• 11. Shandisa hoko huru
• 12. Kudzidzira muviri
• 13. Rasa Muviri Mafuta Around Yako Pakati
• 14. Wana Kurara Zvakakwana
• 15. Deredza Kushungurudzika Kwako
• 16. Idya Omega-3 Mafuta
• 17. Sarudza Mapuroteni-Akapfuma Zvikafu
• 18. Fungidzira Kudya Chikafu Chaunoshuva
• Tora Meseji Yekumba

Kuti uderedze huremu, iwe kazhinji unofanirwa kudzikisa yako yezuva nezuva koriori yekudyiwa.

Zvinosuruvarisa, kudya kwekurema kunowanzo kutungamira mukuwedzera kudya uye nzara huru.

Izvi zvinogona kuita kuti zvinyanye kuoma kudzikisa huremu uye kuzvichengeta.

Heino runyorwa rwe18 sainzi-yakavakirwa nzira dzekudzora yakawandisa nzara uye chishuwo:

1. Idya Zvakakwana Mapuroteni

Kuwedzera mapuroteni kuchikafu chako kunogona kuwedzera manzwiro ekuzara, kukuita kuti udye zvishoma pakudya kwako kunotevera uye kukubatsira kurasikirwa nemafuta (, 2).

Semuenzaniso, yekuremerwa uremu kudzidza ichifananidza mabiko maviri emangwanani akafanana macalorie: imwe inosanganisira mazai, imwe yebhagiro.

Vatori vechikamu avo vaiwana kudya kwemangwanani kwezai vakarasikirwa ne65% imwe huremu uye 16% mamwe mafuta emuviri pamusoro pesere-vhiki rekudzidza ().

Uye zvakare, kuwedzerwa kweproteinini kunogona kubatsira kudzivirira kurasikirwa kwemhasuru kana macalorie ezuva nezuva akaderedzwa uremu ().

Kugadzira mapuroteni nezve 20-30% yeako koriori yakazara yaunodya, kana 0.45-0.55 g / lb yehuremu hwemuviri (1.0-1.2 g / kg), zvinoita kunge zvakakwana kupa mabhenefiti ().

Kuwana mapuroteni akakwana mukudya kwako kunogona kubatsira kukurudzira kuonda, pamwe nekudzora kudya kwako.

2. Sarudza Fibhi-Yakapfuma Chikafu

Iyo yakakwira fiber inodyiwa inotambanudza mudumbu, inononoka kupera kwayo uye inokonzeresa kuburitswa kwekuzara mahormone (, 6).

Uye zvakare, faibha inogona kuvirisa muura. Izvi zvinogadzira mapfupi-cheni mafuta acids anofungidzirwa kuenderera mberi kubatsira kusimudzira manzwiro ekuzara (7, 8).

Muchokwadi, ongororo ichangoburwa inoshuma kuti kuwedzera nyemba-dzakapfuma nyemba, pizi, nyemba uye nyemba kuchikafu chako zvinogona kuwedzera manzwiro ekuzara ne31%, zvichienzaniswa nezvikafu zvakaenzana izvo zvisina kubva bhinzi (9).

Fibhi-yakafuma zviyo zvakakwana zvinogona zvakare kubatsira kudzikisa nzara uye kukuchengetedza iwe uchinzwa uzere (7).

Kudya mamwe magiramu gumi nematanhatu efaibha zuva rega rega kunogona kudzikisira koriori yako inosvika kusvika gumi muzana. Kupfuura mwedzi 3.8, izvi zvinogona kutungamira mukurasikirwa inosvika ku4.2 lbs (1.9 kg) ().

Nekudaro, ongororo dzichangoburwa dzinoona zvishoma zvinokatyamadza. Izvi zvinogona kunge zvine chekuita nemhando dzakasiyana dzefibre yakadzidzwa (,).

Mhando dzakawandisa dzefibre senge pectin, beta-glucans uye guar gum zvinoita kunge ichizadza kupfuura mashoma masvosve marudzi e fiber (,, 14).

Chii chimwezve, mashoma mhedzisiro yakaipa yakabatanidzwa kune yakakwira-fiber chikafu. Fibhi-yakapfuma chikafu inowanzo kuve nezvimwe zvakawanda zvinobatsira zvinovaka muviri, zvinosanganisira mavitamini, zvicherwa, antioxidants uye zvinobatsira zvinomera zvemiti (,).

Naizvozvo, kusarudza chikafu chine michero yakakwana, miriwo, bhinzi, nzungu uye mhodzi zvinogona kusimudzira hutano hwakareba.

Kudya chikafu chine fibha kunogona kudzikisira nzara uye kukubatsira iwe kudya mashoma macalorie. Inogona zvakare kusimudzira hutano hwakareba.

3. Sarudza Solids Pamusoro pemvura

Makarori akasimba uye macalorie emvura anogona kukanganisa chishuwo zvakasiyana.

Imwe ongororo ichangoburwa yakawana kuti zvichienzaniswa nechikafu chakasimba, vanhu vaidya chikafu chinwiwa vaive ne38% kushomeka kubhadhara nekudya zvishoma pakudya kunotevera ().

Muchidzidzo chechipiri, vatori vechikamu vakapihwa svutugadzike-yakasimba vakataura nzara shoma, chishuwo chepasi chekudya uye kunzwa kukuru kwekuzara pane avo vakapihwa chinwiwa chemvura ().

Solids inoda kutsva zvakanyanya, izvo zvinogona kupa yakawanda nguva yekuti chiratidzo chekuzara chisvike kuuropi ().

Masayendisiti anotendawo zvakare kuti yekuwedzera nguva yekutsenga inobvumidza akasimba kuti agare achisangana neanonaka mabhureki kwenguva yakareba, ayo anogona zvakare kukurudzira manzwiro ekuzara ().

Kudya macalorie pane kuamwa kunogona kubatsira iwe kudya zvishoma usinganzwe nzara.

4. Inwa Kofi

Kofi ine mabhenefiti mazhinji ehutano nemitambo mashandiro - uye inogona zvakare kubatsira kudzikisa chishuwo chako.

Kutsvagurudza kunoratidza kuti kofi inowedzera kuburitswa kwepeptide YY (PYY). Iyi hormone inogadzirwa mumatumbu mukupindura kudya uye inosimudzira kunzwa kwekuzara (,).

Masayendisiti anotenda kuti mazinga ePYY anoita basa rakakosha kuona kuti ungangodya zvakadii ().

Sezvineiwo, kofi ine decaffeine inogona kuburitsa yakanyanya kuderedzwa nzara, nemhedzisiro inosvika kusvika maawa matatu mushure mekushandisa ().

Nekudaro, zvimwe zvidzidzo zvinotarisirwa kuratidza chaizvo kuti izvi zvinoshanda sei.

Kunwa kofi, kunyanya yakasviba, kunogona kubatsira kudzikisa nzara kwemaawa matatu.

5. Zadza Pamvura

Kunwa mvura kunogona kubatsira kudzikisa nzara yaunonzwa usati wadya.

Izvo zvinogona zvakare kuwedzera manzwiro ekuzara zvichitevera kudya uye kukurudzira kuonda ().

Muchokwadi, zvidzidzo zvinoratidza kuti vanhu vanonwa magirazi maviri emvura nekukurumidza vasati vadya vanodya 22% zvishoma pane avo vasinganwe chero mvura ().

Masayendisiti anotenda kuti ingangoita 17 oz (500 ml) yemvura inokwana kutambanudza dumbu zvakakwana kutumira mamaki ekuzara kuuropi ().

Izvo zvakati, mvura inozivikanwa zvakare kuti haina chinhu kubva mudumbu nekukurumidza. Kuti zano iri rishande, zvingave zvakanaka kunwa mvura yacho padyo nekudya sezvinobvira.

Sezvineiwo, kutanga kudya kwako nesobho kunogona kuita nenzira imwecheteyo.

Vatsvaguriri vakaona kuti kudya mbiya yemuto musati kudya kwadzikira nzara uye kudzikisa huwandu hwekoriori kubva mukudya neinenge zana macalorie ().

Kunwa zvakaderera-koriori zvinwiwa usati wadya zvinogona kukubatsira iwe kudya mashoma macalorie pasina kukusiya uine nzara.

6. Idya Zvine Pfungwa

Pasi pemamiriro ezvinhu akajairika, uropi hwako hunoziva kana uine nzara kana kuguta.

Nekudaro, kudya nekukurumidza kana iwe uchinge wakanganiswa kunogona kuita kuti zvinyanye kuomera uropi hwako kuziva izvi zviratidzo.

Gadzirisa dambudziko iri nekubvisa zvinovhiringidza uye kutarisa pazvikafu zviri pamberi pako - chinhu chakakosha chekudya zvine pfungwa.

Kutsvagurudza kunoratidza kuti kudzidzira kufunga panguva yekudya kunogona kubatsira vanhu kuti vawedzere kunakirwa pavanenge vachidya. Izvi zvinogona kubatsira kuchengetedza kutarisisa pahunhu kwete huwandu, uye kunodzora kudhakwa kwekudya maitiro ().

Ikoko kunoratidzikawo kunge kune hukama pakati penzara, kuzara uye zvinoonekwa nemeso ako.

Imwe bvunzo yakapa miviri yakafanana yemukaka kune vatori vechikamu. Imwe yakanzi "620-calorie indulgence," nepo imwe yakapihwa "120-calorie sensible" label.

Kunyangwe ese mapoka maviri achidya zvakaenzana macalorie, nzara mahormone akadonha zvakanyanya kune avo vaitenda kuti vanonwa chinwiwa "chinogutsa" ().

Kutenda kuti chinwiwa chine akawanda macalorie kunogona zvakare kumisikidza nzvimbo dzehuropi dzakabatana nekunzwa kuzara ().

Kuzara kwaunonzwa kunogona kukanganiswa nezvaunoona, uye kucherechedza zvaunodya kunogona kubatsira zvikuru.

Kudya zvine hungwaru kwakaratidzirwa kudzikisa nzara uye kuwedzera kunzwa kwekuzara. Inogona zvakare kudzikisira kudya kwekoriori uye kubatsira kudzivirira kudya zvakanyanya.

7. Pindirana neRima Chokoreti

Iko kushatirwa kwetirokoreti yakasviba inofungidzirwa kubatsira kudzikisira chishuwo uye kudzikisira kushuva kweswiti ().

Vatsvagiri zvakare vanotenda iyo stearic acid mune yakasviba chokoreti inogona kubatsira kunonoka kugaya, kuwedzera kuwedzera manzwiro ekuzara (,).

Sezvineiwo, kuita kuri nyore kwekunhuwa kurapwa uku kunogona kuburitsa zvakafanana.

Imwe ongororo yakaona kuti kungonhuwirira 85% yakasviba chokoreti kwakadzora zvese kudya uye nzara mahormone zvakangofanana nekunyatso kuidya ().

Zvakangodaro, zvimwe zvidzidzo zvinodiwa kuti uongorore mhedzisiro yerokoreti yakasviba pamanzwiro ekuzara.

Kudya kana kunyange kungonhuwira chokoreti yakasviba kunogona kubatsira kudzikisira chishuwo uye zvishuwo zvemasipi.

8. Idya Imwe Ginger

Ginger yakabatanidzwa kune zvakawanda zvehutano zvinobatsira. Izvi zvinosanganisira kudzikisira mukusvotwa, kurwadziwa kwemhasuru, kuzvimba uye neshuga yeropa (,,,).

Sezvineiwo, kutsvagurudza kwazvino kunowedzera imwe bhenefiti kune irondedzero: kudzikisira nzara.

Imwe ongororo yakawana kuti kudya magiramu maviri eupfu hwejiniga hwakasanganiswa mumvura inopisa pakudya kwemangwanani kwakadzora vatori venzara vanzwa mushure mekudya ().

Zvisinei, chidzidzo ichi chaive chidiki uye kumwe kutsvagurudza muvanhu kunodiwa pasati pasvika mhedziso dzakasimba.

Ginger inogona kubatsira kudzikisira kunzwa kwenzara, asi kumwe kutsvagurudza kunodiwa kuratidza izvi.

9. Spice Up Kudya Kwako

Ginger inogona kunge isiri iyo yega yekudzora nzara.

Ongororo ichangoburwa yakayedza mhedzisiro ye capsaicin, inowanikwa mupepper inopisa, uye capsiate, inowanikwa mupepper inotapira.

Yakawana izvi zviumbwa zvinogona kubatsira kudzikisira nzara uye kuwedzera kunzwa kwekuzara ().

Uyezve, kugona kweaya makomponi kuunza kupisa kunogona zvakare kuwedzera huwandu hwecalori dzakatsva mushure mekudya ().

Zvisinei, izvi zvinoitika hazvina kuonekwa mune zvese zvidzidzo uye zvinoramba zviri zvishoma. Uye zvakare, vanhu vanodya izvi zvekudya kazhinji vanogona kukudziridza shiviriro kumhedzisiro.

Makemikari anowanikwa mune inopisa uye inotapira mhiripiri inogona kubatsira kudzora nzara uye kuwedzera kuzara, asi kumwe kutsvagurudza kunodiwa.

10. Idya pamaPlate madiki

Kuderedza saizi yako yemanheruware kunogona kukubatsira nekusaziva kudzikisa zvikamu zvako zvekudya. Izvi zvinogona kukubatsira kuti udye chikafu chidiki pasina kunzwa uchinyimwa ().

Sezvineiwo, mhedzisiro iyi inogona kunyengedza kunyangwe anonyanya kuziva anodya.

Semuenzaniso, ongororo yakaona kuti kunyangwe nyanzvi dzekudya zvinovaka muviri vasingazvizive vakazvipa ivo pachavo 31% yakawanda ice cream kana vapihwa hombodo hombe ().

Tsvagiridzo yakaratidza kuti kana iwe uine zvakawanda mundiro yako, iwe unokwanisa kudya zvakawanda usingazvizive ().

Kudya kubva pamahwendefa madiki kunogona kukubatsira iwe nekusaziva kudya zvishoma pasina kuwedzera manzwiro ako enzara.

11. Shandisa hoko huru

Hukuru hwemidziyo yako yekudya inogona kuve nemhedzisiro inokanganisa kuwanda kwechikafu chaunoda kuti unzwe kuzara.

Imwe ongororo yakaratidza kuti vatori vechikamu vaishandisa forogo hombe vakadya 10% pasi pevaya vanodya chikafu chavo neforogo diki (41).

Vatsvakurudzi vakafungidzira kuti maforogo madiki anogona kupa vanhu kunzwa kuti havasi kufambira mberi zvakanyanya mukugutsa nzara yavo, zvichivatungamira kuti vadye zvakawanda.

Nezve izvo, izvi zvinoita senge hazvishande kune saizi yemidziyo yese. Mahombe ekupa zvipunu anogona kuwedzera chikafu chinodyiwa pakudya kusvika kusvika 14.5% ().

Kushandisa maforogo akakura kunogona kubatsira kudzikisa huwandu hwechikafu chinodiwa usati wasvika pakuzara.

12. Kudzidzira muviri

Kurovedza muviri kunofungidzirwa kudzikamisa kumisikidza kwenzvimbo dzehuropi dzakabatana nezvishuwo zvekudya, izvo zvinogona kukonzera kurudziro yakaderera yekudya ().

Iyo inogona zvakare kudzikisa nzara mahormone mazinga, nepo ichiwedzera manzwiro ekuzara ().

Tsvagiridzo inoratidza kuti aerobic uye yekudzivirira kurovedza muviri inoshanda zvakaenzana pakukurudzira huwandu hwehomoni uye saizi yechikafu chakadyiwa mushure mekurovedza muviri ().

Zvese aerobic uye yekudzivirira kurovedza muviri inogona kubatsira kuwedzera kuzara mahormone uye kutungamira kudzikisira nzara uye koriori kudya.

13. Rasa Muviri Mafuta Around Yako Pakati

Neuropeptide Y (NPY) ihormone inokonzeresa chishuwo uye muyero wesimba.

Matanho epamusoro eNPY anotendwa kuti anowedzera chishuwo uye anogona kutochinja muzana remakoriori aunochengeta semafuta (45).

Sezvineiwo, vaongorori vakaona kuti mafuta emuviri, kunyanya mhando inowanikwa kutenderedza nhengo dzako, inogona kuwedzera kugadzirwa kweNPY (46, 48).

Nekuda kweizvi, kurasikirwa nehuremu kutenderedza yako yepakati kunogona kubatsira kudzikisira kudya kwako uye nzara nhanho.

14. Wana Kurara Zvakakwana

Kuwana yakakwana yemhando yekurara kunogona kubatsirawo kudzikisa nzara uye kudzivirira kubva pakurema.

Zvidzidzo zvinoratidza kuti kurara kushoma kunogona kuwedzera nzara uye chishuwo kusvika pa24%, uye kudzikisa nhanho dzehumwe huzere mahormone kusvika pa26% (,).

Tsvagiridzo inoratidza zvakare kuti vanhu vanorara pasi peanomwe maawa pahusiku vanoyera kuzara kwavo mushure mekudya kwekuseni se26% yakaderera ().

Izvo zvakakosha kuti uzive kuti dzinoverengeka zvidzidzo zvakare zvinobatanidza kurara kupfupi, zvinowanzo kutsanangurwa seasingasviki maawa matanhatu pahusiku, iine anosvika 55% njodzi yepamusoro yekufutisa (,,,,).

Kuwana angangoita maawa manomwe ekurara husiku husiku zvinogona kudzikisira yako nzara zuva rose.

15. Deredza Kushungurudzika Kwako

Kunyanya kunetseka kunozivikanwa kusimudza huwandu hwehormoni cortisol.

Kunyangwe mhedzisiro yacho inogona kusiyana pakati pevanhu, yakakwira cortisol inowanzo fungidzirwa kuwedzera zvishuwo zvekudya uye nemotokari yekudya (57,, 59,).

Kushungurudzika kunogona zvakare kudzikira nhanho dze peptide YY (PYY), yakazara hormone (61).

Mukuyedza kuchangobva kuitika, vatori vechikamu vakadya avhareji ye22% yakawanda macalorie mushure mekuyedzwa kunetseka kana ichienzaniswa neshanduro isinganetsi yemuyedzo mumwe (62).

Kutsvaga nzira dzekudzora kushushikana kwako kunogona kusangobatsira kudzora nzara, asiwo kudzikisira njodzi yako yekuneta uye kushushikana (63,, 65).

Kuderedza kushushikana kwako kunogona kubatsira kudzikisira kushuva, kuwedzera kuzara uye kunyange kudzivirira kubva mukuora mwoyo uye kufutisa.

16. Idya Omega-3 Mafuta

Mafuta eOmega-3, kunyanya ayo anowanikwa muhove uye algae mafuta, anokwanisa kuwedzera mwero wekuzara kwehomoni leptin ().

Kudya kwakapfuma mu omega-3 mafuta kunogona zvakare kuwedzera kuzadza mushure mekudya kana macalorie akarambidzwa kuonda (67).

Parizvino, mhedzisiro iyi yaingoonekwa mukuremerwa uye vakawandisa vatori vechikamu. Dzimwe tsvagurudzo dzinodiwa kuti uone kana zvakafanana zvichishanda muvanhu vakaonda.

Mafuta eOmega-3 anogona kubatsira kudzikisira nzara yevanhu vakafutisa uye vakafutisa. Nekudaro, kumwe kutsvagurudza kunodiwa muvanhu vakaonda.

17. Sarudza Mapuroteni-Akapfuma Zvikafu

Snacking inyaya yesarudzo yemunhu.

Kana chiri chikamu chezviitiko zvako zvezuva nezuva, ungangoda kusarudza zvinwiwa zvine mapuroteni mazhinji pane ane mafuta mazhinji.

Yakakwira-mapuroteni zvinwiwa anogona kuwedzera manzwiro ekuzara uye kudzikisa huwandu hwekoriori yekudya pane inotevera chikafu.

Semuenzaniso, yakakwira-mapuroteni yogati inoderedza nzara zvakanyatso nyatso kupfuura anotsemura-mafuta akawanda kana mafuta ane chokoreti akanyanya ().

Yakakwira-protein yogati yakadyiwa masikati inogona zvakare kubatsira iwe kudya angangoita zana mashoma macalorie panguva yemanheru, zvichienzaniswa nedzimwe sarudzo mbiri (,).

Kudya mapuroteni-akapfuma snack angangoderedza nzara uye kunogona kukutadzisa kubva pakudya zvakanyanya pakudya kwako kunotevera.

18. Fungidzira Kudya Chikafu Chaunoshuva

Sekureva kwevamwe vaongorori, kuzvifananidza uchidya chikafu chaunoshuvira zvakanyanya kunogona kudzikisira chishuwo chako kuchidya.

Mune kumwe kuyedza, vatori vechikamu makumi mashanu makumi mashanu vakatanga kufungidzira kudya matatu kana makumi matatu neshanu M & Ms vasati vapihwa mukana kune ndiro ye candy. Avo vaifungidzira kudya zvakawanda M & Ms vakadya 60% pasi peye zvihwitsi, paavhareji ().

Vatsvakurudzi vakawana maitiro akafanana pavakadzokorora kuyedza vachishandisa chizi pachinzvimbo cheM & Ms ().

Zvinotaridza sekuti iko kuona kwekuratidzira kunogona kukanganisa pfungwa dzako kuti utende kuti watodya chikafu chaunoda, zvichideredza kudiwa kwako.

Kuzviona iwe pachako uchidya izvo zvaunoshuvira kunogona kudzikisira chishuwo chako kuzvidya.

Tora Meseji Yekumba

Nzara yakakosha uye yechisikirwo chiratidzo iyo isingafanire kufuratirwa.

Iwo matipi ataurwa pano ingori nzira dzinoverengeka dziri nyore dzokuderedza kudya kwako nenzara pakati pekudya.

Kana iwe wakamboedza zvinhu izvi asi uchiri kuona kuti une nzara yakanyanyisa, funga kutaura kune nyanzvi yehutano nezve zvaunogona kuita.