Chii chinonzi Kudya Kwemauto? Zvese Zvekuziva Nezve Ichi Chinoshamisa 3-Mazuva Kudya Chirongwa

Zvemukati

• Nei Chichinzi Chikafu Chemauto?
• Ndezvipi Chaizvoizvo Chirongwa Chekudya Chemauto?
• Zuva 1
• Zuva 2
• Zuva 3
• Kudya Kwemauto Kune Utano Here?
• Usati wazviedza...
• Ongororo ye

Kudya kungave kuri kutora shanduko yezviri nani-iyo huru "yekudya" maitiro emuna 2018 yaive yakawanda nezvekutora tsika dzekudya zvine hutano pane kudzikira uremu-asi izvo hazvireve kuti kudya kwakasimba chinhu chekare.

Tora, semuenzaniso, iyo mapenzi ekupenga kwechikafu che ketogenic. Kana, iko kumuka kweasinga zivikanwe 2015 fad fad inonzi dhayeti yekudya, chikafu chemazuva matatu icho chinovimbisa dieters gumi-paundi uremu hwekuremerwa nekuda kwechikafu chisina kujairika chinosanganisira ice cream, toast, uye imbwa dzinopisa.

Iyi yemazuva matatu yekudya kwemauto inoronga chakavanzika chekukurumidza kuonda, kana kuti zvese ndezvekunyepedzera? Pano, vezvekudya uye nyanzvi dzezvekudya vanogovana izvo zvaunoda kuziva nezvechikafu chemauto uye kana chiri chaicho chine hutano kwauri.

Nei Chichinzi Chikafu Chemauto?

Ngatitorei chinhu chimwe chakatwasuka: Kunyangwe iine namesake, chikafu chemauto hachina kana mabviro ehondo, maererano nemunyori wezvekudya akanyoreswa Tara Allen, RD, uyo anoti chikafu chakatanga se runyerekupe kuti chirongwa chekudya chakaitwa kubatsira masoja kuti akwane nekukasira.

Chirongwa chekudya chemauto chakafanana nezvimwe zvirongwa zvekudya zvemazuva matatu (funga: Mayo Clinic uye Cleveland Clinic zvirongwa zvemazuva matatu ekudya) sezvainoti inokurudzira kuonda munguva pfupi nekudzora macalorie.

Kudya uku zvakare kune kufanana kunoshamisa kune retro Kunwa Man Kudya (kana iyo Air Force Kudya) kwema60's, sekureva kwaAdrienne Rose Johnson Bitar, Ph.D., postdoctoral mubatanidzwa kuCornell University uyo ane hunyanzvi munhoroondo netsika Chikafu cheAmerica, pop tsika, uye hutano. Zvakawanda sekudya kwemauto, Chokunwa cheMurume Kudya kwaisanganisira martinis uye nyama yekudya asi ichichengeta makabhohaidhiretsi uye koriori kuverenga zvakadzikira, anotsanangura. "Zvese izvi zvekudya zvaive zvakaderera-macalorie kana zvakaderera-macarb zvirongwa izvo zvakavimbisa zvinoyevedza zvenguva pfupi mhedzisiro, asi zvaisanganisira zvisina hutano kana zvinogutsa chikafu," anodaro Bitar. (Imwe nzira isina hutano yekudya iyo inosanganisira yakawanda yenyama tsvuku

Ndezvipi Chaizvoizvo Chirongwa Chekudya Chemauto?

Pakazara, chikafu chemauto chirongwa chakadzikama-koriori, tichifunga kuti ma dieters vanokurudzirwa kunwa angangoita 1,400 macalorie pazuva rekutanga, 1,200 macalorie pazuva rechipiri, uye angangoita 1,100 macalorie pazuva rechitatu, anotsanangura JJ Virgin, bhodhi-akasimbiswa chikafu nyanzvi . (Hezvino izvo zvaunoda chaizvo kuti uzive nezve kuverenga macalorie.) Izvo zvekudya pane chirongwa zviri sezvinonzi "inowirirana nemakemikari," anodaro, uye vanonzi vanoshanda pamwechete kuitira kusimudzira kuonda nekukurumidza. Paunenge uri pakudya iwe unofanirwa kuitevera kwemazuva matatu muvhiki imwe, anowedzera.

Zvokudya zvechiuto-zvinotenderwa nekudya hazvisi izvo zvaungafunga nezve "kudya" mari, kusanganisira imbwa dzinopisa, toast, ice cream, uye tuna yemumagaba, anodaro munyori wezvekudya akanyoreswa Brooke Alpert. Ona kuparara kuzere kwezvikafu zvekudya pazasi. Idzi kudya kumwechete kunorayirwa kune wese munhu anocherekedza chikafu uye zvakanyatsorongwa kuti usanyanyisa kana kurasa chikafu (sezvo uchigona chete idya chikafu chinokurudzirwa pazasi), anodaro Alpert.

Zuva 1

Kudya kwemangwanani: 1/2 Grapefruit, chidimbu chimwe chechingwa / toast nemapuniko maviri epeanut kana almond butter, uye kapu imwe yekofi

Lunch: chimedu chimwe chechingwa kana tositi, 1/2 gaba retuna, uye kapu imwe yekofi

Kudya kwemanheru: 3 oz. yenyama chero ipi zvayo (saizi yedhishi remakadhi), kapu imwe yebhinzi bhinzi, apuro diki, 1/2 yebhanana, uye kapu imwe yeaizikirimu.

Zuva 2

Kudya kwemangwanani: zai rimwe rakabikwa (zvisinei iwe unofarira), chidimbu chimwe chechingwa kana toast, 1/2 bhanana

Lunch: kapu imwe yekotishi chizi, zai rimwe rakabikwa rakaomeswa, vashanu vanokanya munyu

Kudya kwemanheru: imbwa mbiri dzinopisa (pasina bun), kapu imwe ye broccoli, 1/2 mukombe wemakarotsi, 1/2 bhanana, kapu imwe yeice cream

Zuva 3

Kudya kwemangwanani: chidimbu chimwe cheddar chizi, apuro rimwe diki, vashanu vemunyu

Lunch: zai rimwe (rakabikwa chero iwe raunoda), chidimbu chimwe chechingwa kana toast

Kudya kwemanheru: kapu imwe ye tuna, 1/2 bhanana, kapu imwe yeice cream

Izvo zvakakosha kuti uzive kuti zvinwiwa zvakare zvinorambidzwa pane chikafu, uye mvura uye mishonga yemakwenzi ndiyo chete zvinwiwa zvinogamuchirwa, anotsanangura akanyoreswa chiremba wezvemitambo Beth Warren. Zvakanaka kunwa kofi pazuva rekutanga-asi shuga, makirimu, uye zvinotapira zvekugadzira hazvibvumirwe, zvichireva kuti unongokwanisa kushandisa stevia mukofi yako (kana zvichidikanwa). Doro, zvisinei, haribvumirwe, kunyanya sezvo waini nedoro zvinowanzove zvine macalorie akawanda, anodaro Mhandara.

Kudya Kwemauto Kune Utano Here?

Kutanga, kusawirirana kwechikafu chemauto mureza mutsvuku, sekureva kwaWarren, uyo anoti chikafu hachienderane nechimiro chayo chekudya uye anoti kushaikwa kwegwaro kunogona kuita kuti zvivhiringike uye zviome kuti mudyi wenziyo anzwisise maitiro ekuita. tevera uye chekudya.

Kunyangwe hazvo kudya kwacho kuchipa chikafu kubva kumapoka ezvikafu zvevashandi, akanyoreswa dhayeti Toby Amidor RD anoti haina kukwana kuzara kwakakwana kwezuva nezuva - kunyanya kubva kune yakawanda-koriori, zvekudya zvine huturu hwakadai sembwa dzinopisa uye vanilla ice cream iri chikamu chemenu shoma. "Nekuda kwekushomeka kwezviyo zvakakwana, miriwo, dairy, uye mapuroteni, haukwanise kuzadzisa zvidikanwi zvako zvakakwana mumazuva matatu aya," anotsanangura.

Kuderedza kudya kwako kwezuva nezuva kwezvibereko nemiriwo, zvinoreva kuti iwe hausi kuwana huwandu hwefiber, antioxidant mavitamini A uye C, potassium, uye phytonutrients iwe unoda zuva rega rega, anodaro. Sezvo kudya kunosanganisirawo mukaka wakaderera, iwe unogona kunge wakaderera pavhitamini D, calcium, uye potassium zvakare-zvinovaka muviri izvo vanhu vazhinji vekuAmerica vatoshaya, anodaro Amidor. Sezvo dhayeti iri yakanyanya kudzika-carb, iwe hausi kuwana zvakakwana zviyo, chero-ayo ari manyuko makuru eVitamini B uye fiber, anodaro. (Ona: Nei Hutano Carbs Iri Mune Wako Kudya.)

Pakazara, chikafu chakanyanya kuderera mumacarbs uye macalorie kuti upe muviri wako chikafu chakakwana uye zvinovaka muviri zvinoda kuti ugare uine hutano, inowedzera Amidor. Zvakakwana kuti urarame mumuviri, asi iwe unogona kunge uri 'hangry' uye unogona kunge uine masimba mashoma, anodaro Warren. (Ona: Nei Kuverenga MaCalori Hakusi Kiyi Yekudzikira Kurema.)

Kana iwe uchinetseka nezvekuonda? Ehe, iwe unozorasikirwa nehuremu pane zvekudya zvemauto kana wajaira kudya mashoma zviuru macalorie pazuva (sekungofanana chero kudya kunodzivisa yako calorie kudya), sekureva kwaAmidor. Nekudaro, zviri pachena kuti iwe unozodzokera kune ako ekare tsika dzekudya uye uwane huremu kumashure chaipo kana wabva pakudya, izvo zvinogona kuumba yakaipa maitiro, anodaro.

Usati wazviedza...

"Zvakanakira kudya kwemauto ndezvekuti zviri nyore kuwana uye zvakasununguka kutevedzera," anodaro Allen. Zvisinei, izvo-kusanganisira kusarudzwa kuduku kwezvokudya, kuvimba nenyama yakagadzirwa (iyo isiri iyo ine utano hwakanaka), uye yakaderera yakawanda yemichero nemiriwo inobvumirwa-inowedzera kudarika zvakanakira, anodaro Mhandara.

Uye, hongu, iyo yakaderera-cal hunhu hwechikafu chemauto chinogona kuva nenjodzi, anodaro Amidor. Izvi zvinonyanya kuitika kana iwe uchironga kuita maekisesaizi: Kuyedza kuita kwakanyanya-kusimba kurovera pane yakaderera-koriori chikafu kunogona kukukonzera iwe kushaya simba, kureruka-musoro, uye kuneta-kwakadzika-kwakadzika-kusimba cardio kana kufamba ndiyo yako yakachengeteka sarudzo panguva yekudya uku, anodaro Allen.

Zvakachengeteka kutaura kuti chikafu chemauto iri imwezve yenguva pfupi yekuparadza kudya, anodaro Alpert. Chero huremu hwakarasika huchave huremu hwemvura, anodaro, uye iwe unogona kutoona kurasikirwa kwemhasuru nekuda kwekuti chirongwa chakaderera-koriori.

Uye senge zvese zvinokanganisa-kudya kunozivikanwa nemunhu, Alpert anoti chikafu chemauto chinogadzirirwa kungoita pfupi-pfupi panzvimbo yekudzidzisa tsika dzakanaka dzekudya dzinogona kutsigirwa kwehupenyu hwakareba, hune hutano. Nekuda kweizvozvo, anoti zvinokwanisika kuti vatori vechikamu vadzore huremu hwakarasika nguva pfupi vapedza kudya. (Chaizvoizvo. Iwe unofanirwa kumisa kudzvinyirira kudya.)

Ongororo ye