8 "Fad" Kudya Kunoshanda Chaiko

Zvemukati

• 1. Atkins Kudya
• 2. Kudya kweSouth Beach
• 3. Vegan Kudya
• 4. Ketogenic Kudya
• 5. Paleo Kudya
• 6. Kudya kweZoni
• 7. Chikafu cheDukan
• 8. Iyo 5: 2 Kudya
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kudya kwemafashoni kwakakurumbira zvakanyanya pakurasikirwa nehuremu.

Ivo vanowanzo vimbisa nekukurumidza kurasikirwa nekurema uye mamwe mabhenefiti ehutano, asi kazhinji havana humbowo hwesainzi hunotsigira mashandisiro avo. Uye zvakare, ivo vanowanzo kuve nehutano husina kuenzana uye husina basa pamusoro penguva refu.

Zvisinei, kune zvimwe zve "fad" zvekudya zvakawanikwa zvichiburitsa uremu mune yepamusoro-soro, zvidzidzo zvinodzorwa.

Uyezve, izvi zvikafu zvinogona kuve zvine hutano, zvakaringana uye zvine mutsigo.

Heano sere "fad" zvikafu zvinonyatsoshanda.

1. Atkins Kudya

Chikafu cheAtkins ndicho chakakurumbira chakaderera-carb uremu hwekudya pasi.

Yakagadzirwa nachiremba wezvemwoyo Robert Atkins mukutanga kwema1970, chikafu cheAtkins chinoti chinoburitsa uremu nekukurumidza pasina nzara.

Inoitwa nematanho mana, kusanganisira yekutanga mavhiki maviri Induction Phase iyo inodzora carbs kusvika 20 magiramu pazuva, nepo ichibvumira risingaperi huwandu hweprotein nemafuta.

Pakati pechikamu ichi, muviri wako unotanga kushandura mafuta kuita macompound anonzi ketoni uye switch kuti ushandise aya sosi huru yesimba.

Mushure meizvi, kudya kweAtkins kunokumbira vateveri vayo kuti vadzokere zvishoma nezvishoma ma carbs avo mu5-gramu yekuwedzera kuti vaone avo "akakosha macarhydrate mazinga" ekudzora uremu nekuchengetedza kurasikirwa.

Zvidzidzo zvakafananidza kudya kweAtkins kune zvimwe zvekudya zvakaratidza kuti zvingangoita senge zvinoshanda uye kazhinji zvinoshanda zvakanyanya pakurasikirwa nehuremu (,,,).

Mune yakakurumbira A TO Z yekudzidza, 311 vakadzi vane huremu hwakawanda vakatevera iyo Atkins chikafu, iyo yakaderera-mafuta maOnnish chikafu, iyo DZIDZA kudya kana iyo Zone chikafu chegore rimwe. Boka reAtkins rakarasikirwa huremu hwakawanda kupfuura chero rimwe boka ().

Zvimwe zvakadzorwa zvidzidzo zvakaratidza mhedzisiro yakafanana neyepasi-carb chikafu chinovakirwa pamitemo yeAtkins, pamwe nekuvandudzwa kwehosha yemoyo njodzi ((,,,).

Iwe unogona kuverenga zvese nezve iyo Atkins chikafu pano.

Pfupiso: Kudya kweAtkins ipuroteni-yakakwira, kudya kwemafuta ane huwandu hunodzivirira ma carbs uye zvishoma nezvishoma unozviwedzera zvakare mukati, zvichibva pakuregerera kwega. Zvidzidzo zvakaratidza kuti ndeimwe yenzira dzinoshanda dzekudzikisa huremu.

2. Kudya kweSouth Beach

SaDr Atkins, Dr. Arthur Agatston aive chiremba wezvemwoyo aifarira kubatsira varwere vake kudzikisa huremu zvine mutsindo uye vasina nzara.

Akafarira zvimwe zvezvinhu zvekudya kwaAtkins, asi ainetseka kuti kushandiswa kusingabvumirwe kwemafuta akazara kunogona kuwedzera njodzi yechirwere chemwoyo.

Naizvozvo, pakati-ma1990 akagadzira yakaderera-carb, yakaderera-mafuta, yakanyanya-protein chikafu chinonzi South Beach Diet, yakatumidzwa nzvimbo muSouth Florida kwaaidzidzira mushonga.

Kunyangwe Stage 1 yekudya iri yakaderera muma carbs uye yakadzika kwazvo mumafuta, kudya kwacho kunodzikira zvishoma muzvikamu zvechipiri ne3, izvo zvinobvumidza huwandu hwakaganhurirwa hwemarudzi ese ezvikafu zvisina kugadziridzwa uku uchichengeta mapuroteni anodyiwa zvakanyanya.

Kudya kwacho kunokurudzira kuwanda kweprotein, nekuti protein yakaratidzwa kupisa akawanda macalorie panguva yekugaya kupfuura carbs kana mafuta ().

Uye zvakare, protein inokurudzira kuburitswa kwemahormone anodzvinyirira nzara uye anogona kukubatsira kuti unzwe uzere kwemaawa (,).

Kuongororwa kukuru kweongororo makumi maviri neshanu kwakawana kuti mapuroteni-epamusoro, kudya kwakaderera-mafuta kwakatungamira mukudzikiswa kwakakura kwehuremu, mafuta uye triglycerides uye zvirinani kuchengetwa kwemhasuru kupfuura mafuta akaderera, akajairwa-mapuroteni dhayeti ().

Kune akawanda anecdotal mishumo yekuremerwa uremu paSouth Beach Kudya, pamwe nekuburitswa-kwemavhiki gumi nemaviri kudzidza uchitarisa mhedzisiro yayo

Muchidzidzo ichi, vakuru vane chirwere cheshuga vakadonha avhareji yemakirogiramu gumi nemashanu (5.2 kg) uye vakarasikirwa neavhareji yemasendimita maviri kubva pazviuno zvavo.

Pamusoro pezvo, vakaona kudzikiswa kwekutsanya insulin mazinga uye kuwedzera kwecholecystokinin (CCK), hormone inosimudzira kuzara ().

Kunyangwe chikafu ichi chiine hutano hwakazara, zvinoda kusabvumirwa kwakasimba kusingabvumirwe kwemafuta akazara uye kunokurudzira kushandiswa kwemafuta akagadzirwa nemiriwo nembeu, izvo zvinogona kutungamira kumarudzi ese ehutano matambudziko.

Iwe unogona kudzidza zvakawanda nezve iyo yeSouth Beach Kudya nekuverenga ichi chinyorwa, kana kutanga pano.

Pfupiso: Iyo South Beach Kudya iprotein-yepamusoro, yakaderera-carb, yakaderera-mafuta chikafu icho chakaratidzirwa kuburitsa uremu uye kudzora chirwere chemoyo chinokonzera njodzi.

3. Vegan Kudya

Kudya kwevegan kwakave kwakakurumbira pakati pevanhu vari kutsvaga kudzikisa huremu.

Ivo vakashoropodzwa nekuda kwekusaenzana uye kunyanyisa nekuti ivo havana zvigadzirwa zvemhuka. Kune rimwe divi, ivo vakarumbidzwawo nekuda kwekuva nehunhu, nzira ine hutano yekudya.

Zvakakosha, chikafu chevegan chinogona kuve chine hutano kana chisina hutano, zvinoenderana nemhando dzechikafu chadzinacho. Hazvigoneki kuti iwe unogona kurasikirwa nehuremu uchidya huwandu hwakawanda hwezvakagadziriswa uye zvinwiwa.

Nekudaro, zvidzidzo zvakaratidza kuti kudya kwevegan kunoenderana nezvikafu zvese kunogona kutungamira pakurasikirwa nehuremu uye kunogona kudzora huwandu hwengozi dzechirwere chemoyo (,,).

Imwe yemwedzi mitanhatu inodzorwa yakadzvanywa yevakuru makumi matanhatu nevatatu vakawandisa vachienzanisa mhedzisiro yezvikafu zvishanu zvakasiyana. Vaya vari muboka revegan vakarasikirwa zvakapetwa zvakapetwa kaviri zvakapetwa sevaya vari mune mamwe emamwe mapoka ().

Zvakare, zvidzidzo zvenguva refu zvakaratidza kuti kudya kwevegan kunogona kupa mhedzisiro inoshamisa.

Muchidzidzo chemakore maviri chakadzorwa chevakadzi makumi matanhatu nevatanhatu vanorema kupfuura avo, avo vaidya chikafu chevegan vakarasika zvakapetwa kana kurema zvakanyanya zvichienzaniswa neboka rekudya rine mafuta mashoma ().

Kuti udzidze zvakawanda nezve maitiro ekuchengetedza uye nekuchengetedza uremu pane vegan chikafu, verenga chinyorwa ichi.

Pfupiso: Kudya kwevegan kwakawanikwa kuchishanda pakurasikirwa nehuremu mune zvese zvenguva pfupi uye zvenguva refu zvidzidzo. Uye zvakare, ivo vanogona kubatsira kuchengetedza hutano hwemwoyo.

4. Ketogenic Kudya

Kunyangwe iyo ketogenic chikafu chakadaidzwa kunzi "fad" chikafu, hapana kuramba kuti inogona kuve inoshanda kwazvo pakurasikirwa nehuremu.

Inoshanda nekudzikisa masosi einsulini uye nekuchinjisa chako chikuru mafuta sosi kubva pashuga kuenda ketoni. Izvi zvinosanganiswa zvinogadzirwa nemafuta acids, uye uropi hwako uye dzimwe nhengo dzinogona kuzvipisa nesimba.

Kana muviri wako usina macarbs ekutsva uye unoshandira kune ketoni, iwe uri mudunhu rinonzi ketosis.

Zvisinei, kusiyana neAtkins uye zvimwe zvakaderera-carb kudya, ketogenic kudya hakuwedzeri zvishoma nezvishoma ma carbs avo. Panzvimbo iyoyo, vanochengeta kudya kwecarb kwakadzika kwazvo kuti vateveri vagare ketosis.

Chokwadi, zvikafu zve ketogenic zvinowanzo kupa zvisingasviki makumi mashanu magiramu ezere carbs pazuva, uye kazhinji zvisingasviki makumi matatu.

Kuongorora kukuru kwezvidzidzo gumi nezvitatu kwakawana kuti kudya kwe ketogenic hakungogadzirise kurasikirwa kwehuremu nemafuta emuviri, asi kunogona zvakare kudzora mamaki ekuzvimba uye hutachiona hwehutachiona mune avo vakafutisa kana kufutisa ().

Mune ongororo yemakore maviri yakatarwa yevakuru makumi mana nevasere vakafuta, avo vari muboka reketogenic vakadonha 27.5 mapaundi (12.5 kg), uye vakarasikirwa nemasendimita 29 kubva muchiuno chavo, paavhareji.

Izvi zvaive zvakanyanya kupfuura iro rakaderera-mafuta boka, kunyangwe hazvo mapoka ese ari macalorie-airambidzwa ().

Uyezve, kunyangwe macalorie asina kurambidzwa nemaune, ketogenic kudya kunoderedza koriori kudya. Ongororo ichangoburwa yeongororo dzinoverengeka yakaratidza kuti izvi zvinogona kunge zviri nekuti ketoni dzinobatsira kudzora chishuwo ().

Verenga chinyorwa ichi kuti uwane zvimwe nezvekuti kudya ketogenic kunogona sei kukubatsira kuti uremerwe huremu.

Pfupiso: Ketogenic kudya kunowanzo kupa mashoma pane makumi matatu magiramu e carbs pazuva. Ivo vakaratidzirwa kukurudzira kurasikirwa kwehuremu uye mafuta emudumbu, uye kudzikisa njodzi yezvirwere muvanhu vakafutisa uye vakafutisa.

5. Paleo Kudya

Iyo paleo chikafu, ipfupi kune iyo paleolithic chikafu, zvinoenderana nezvikafu izvo vavhimi-vanounganidza vakadya zviuru zvemakore apfuura.

Paleo yakave yakarongedzwa sedhisheni yekudya nekuti inodzivirira kudya kwakawanda, kusanganisira dairy, bhinzi uye zviyo. Mukuwedzera, vatsoropodzi vakataura kuti hazvibatsiri kana kutokwanisika kudya izvo zvakafanana zvakaitwa nemadzitateguru edu epamberi.

Nekudaro, iyo paleo chikafu inzira, yakagwinya nzira yekudya iyo inobvisa zvakagadziriswa chikafu uye inokurudzira vateveri vayo kuti vadye zvakasiyana siyana zvezvirimwa nemhuka zvekudya.

Uye zvakare, zvidzidzo zvinoratidza kuti iyo paleo yekudya inogona zvakare kukubatsira iwe kuonda uye uve hutano (,,).

Mune kumwe kuongorora, vakadzi vakura makumi manomwe vakafutisa vakatevera chero chikafu che paleo kana chikafu chakajairika. Mushure memwedzi mitanhatu, iro paleo boka rakanga rarasikirwa zvakanyanya kuwanda uye mudumbu mafuta kupfuura iro rimwe boka.

Ivo zvakare vaive nekudzikiswa kukuru mumatanho e triglyceride muropa ().

Uyezve, nzira iyi yekudya inogona kukurudzira kurasikirwa kwemafuta ekuona, iro rinotyisa mhando yemafuta inowanikwa mudumbu rako uye chiropa inosimudzira insulin kudzivisa uye inowedzera njodzi yechirwere.

Muchidzidzo chevhiki-shanu, vakadzi gumi vakura vakafutisa vakadya chikafu chepa paleo vakarasikirwa nemapaundi gumi (4.5 kg) uye vane 49% kudzikiswa mumafuta echiropa, paavhareji. Uye zvakare, ivo vakadzi vakaona kudzikiswa kweropa, insulin, shuga yeropa uye cholesterol ().

Iwe unogona kudzidza zvakawanda nezve iyo paleo dhayeti uye kuti ingakubatsira sei iwe kurasikirwa uremu pano.

Pfupiso: Kudya kwepaleo kunoenderana nemitemo yekudya yemadzitateguru inotarisa pane zvese, zvisina kugadzirwa chikafu. Kutsvagurudza kunoratidza kuti zvinogona kukubatsira kurasikirwa nehuremu uye nekuvandudza hutano hwako hwese.

6. Kudya kweZoni

Chikafu cheZone chakagadzirwa pakati pe-1990s naDr. Barry Sears, nyanzvi yeUS-based biochemist.

Yakave yakarongedzwa sechikafu chemadhifiti nekuda kweiyo fungidziro yekuti kuomarara kwehuwandu hweprotein, mafuta uye carbs inodiwa kuti ive yakakwana uremu uye hutano hwakazara.

Ichi chirongwa chekudya chinotsanangura kuti koriori yako yaunodya inofanira kunge yakaumbwa ne30% yakaonda mapuroteni, 30% mafuta ane hutano uye 40% yakakwira-fiber carbs. Pamusoro pezvo, izvi zvekudya zvinofanirwa kudyiwa seyakaiswa nhamba ye "mabhuroko" pakudya uye nezvikafu.

Imwe yenzira idzo Kudya kweZone kwakakurudzirwa kuti ishande ndeyekuderedza kuzvimba, izvo zvinokutendera kuti udzike uremu zviri nyore.

Zvidzidzo kusvika parinhasi zvinoratidza kuti Kudya kweZone kunogona kushanda pakurasikirwa nehuremu uye kudzikisa shuga yeropa, insulin kushora uye kuzvimba (, 24,).

Mune yakadzorwa, vhiki-nhanhatu kudzidza kwevakuru vakafuta, avo vakadya iyo Zoni chikafu vakarasikirwa huremu nemafuta emuviri kupfuura boka rakaderera-mafuta. Ivo zvakare vakashuma kuderedzwa kwe44% mukuneta, paavhareji (24).

Mune kumwe kuongorora, vanhu makumi matatu nevatatu vakatevera chimwe chezvikafu zvina zvakasiyana. Kudya kweZone kwakaratidzirwa kubatsira vatori vechikamu kurasikirwa nemafuta akawanda, uye kuwedzera huwandu hweanopa-kupisa omega-3 mafuta acids kune omega-6 mafuta acids ().

Iwe unogona kudzidza zvakawanda nezve iyo Zoni chikafu nekuverenga ichi chinyorwa.

Pfupiso: Kudya kweZone kunotsanangura chikafu chinoumbwa ne30% yakaonda mapuroteni, 30% mafuta ane hutano uye 40% yakakwira-fiber carbs. Kutsvagurudza kunoratidza kuti zvinogona kukubatsira kurasikirwa uremu uye kudzikisa kuzvimba.

7. Chikafu cheDukan

Tichitarisa pamatanho ekutanga eDukan Diet, zviri nyore kuona kuti nei ichiwanzo kuverengerwa sekudya kwefashoni.

Yakagadziriswa nachiremba wechiFrench Pierre Dukan muma1970, iyo Dukan Kudya ine zvikamu zvina. Inotanga neiyo Attack Phase, iyo inosanganisira zvese zvisingagumi zvakaonda-mapuroteni chikafu.

Pfungwa yeiyi yakakura kwazvo mapuroteni kudya ndeyekuti inotungamira kukurumidza kuonda semhedzisiro yekusimudzira metabolism uye zvakanyanya kuderera kwekuda kudya.

Zvimwe zvekudya zvinowedzerwa nedanho rega rega kudzamara Chikamu cheKudzikamisa, uko pasina chikafu chakanyatsorambidzwa, asi zvine mapuroteni epamusoro uye miriwo zvinokurudzirwa. Chikamu chekupedzisira chinodawo kuti iwe udye chete Attack Phase chikafu kamwe chete pasvondo.

Sezvo zvakanyanyisa sezvo chikafu ichi chichiita, zvinoita kunge chinoburitsa uremu.

VaPoland vatsva vakaongorora kudya kwevakadzi makumi mashanu nevashanu vakatevera iyo Dukan Kudya kwemavhiki masere kusvika masere. Vakadzi vakarasa avhareji yemapaunzi makumi matatu neshanu (15 kg) vachidya macalorie anosvika chiuru nemagiramu zana epuroteni pazuva ().

Kunyangwe pasina hunyanzvi hwekutsvagisa nezveDukan Kudya zvakanyanya, zvidzidzo zvakawana kuti zvakafanana-zvine mapuroteni madhayeti anogona kuve anoshanda pakurasikirwa nehuremu (,,).

Chokwadi, ongororo yakarongeka ye13 yakadzorwa zvidzidzo yakawana kuti mapuroteni-epamusoro, akaderera-carb kudya kunoshanda kupfuura kudya kwakaderera-mafuta kwekuburitsa uremu uye kudzikisira njodzi dzechirwere chemwoyo ().

Kana iwe uchifarira kudzidza zvakawanda nezve iyo Dukan Diet, verenga ichi chinyorwa.

Pfupiso: Chikafu cheDukan chinotanga neinenge yese-protein chikafu uye inobvumidza zvimwe zvekudya mumatanho ayo ekupedzisira. Kufanana nemamwe mapuroteni epamusoro-soro, akaderera-carb chikafu, inogona kukurudzira kukurumidza kurasikirwa uremu uchidzora nzara.

8. Iyo 5: 2 Kudya

Chikafu che5: 2, chinonziwo chikafu chinokurumidza, rudzi rwekutsanya kwepakati unozivikanwa sekutsanya kwemazuva-mashoma.

Pachikafu ichi, iwe unodya zvakajairika kwemazuva mashanu pasvondo uye unodzora ako macalorie kudya kusvika pa500-600 macalorie kwemazuva maviri pasvondo, zvichikonzera kushomeka kwekoriori kwese kunotungamira kuonda.

Iyo 5: 2 kudya kunoonekwa senge fomu yekushandurwa kweimwe-zuva kutsanya. Kusiyana neizvi, mamwe marudzi ekutsanya-ezuva-rekutsanya anosanganisira kuenda usina chikafu kwemaawa makumi maviri nemana akazara.

Iyo yakaderera zvakadzama koriori mugove pamazuva maviri "ekukurumidza" kwave kutungamira vamwe kurongedza iyo 5: 2 kudya sekudya kwefashoni.

Nekudaro, humbowo hunotsigira hutano kubatsirikana kwekutsanya-kwemazuva-zuva kuri kukura, uye zvinoita senge zviri pamutemo sarudzo yekuremerwa (31).

Kutsvagurudza kunoratidza kuti kutsanya-kwemazuva ekutsanya hakukonzere kuwandisa kwekoriori kudya pamazuva ekudya. Izvi zvinogona kuve nekuda kwekuburitswa kwepeptide YY (PYY), iyo hormone inoita kuti unzwe kuguta uye inokubatsira iwe kudya zvishoma ().

Zvakakosha, kutsanya-kwemazuva-zuva hakuna kuratidzwa kunokonzeresa kurasikirwa nekurebesa pane zvikafu zvakajairwa zvine huwandu hwakaenzana hwemacalorie.

Nekudaro, ongororo dzinoverengeka dzakaona kuti nzira mbiri idzi dzinogona kushanda pakurasikirwa nehuremu uye mafuta emimba (,).

Uyezve, kunyangwe zvisingaite kudzivirira zvachose kurasikirwa kwemhasuru uchirasikirwa nehuremu, kutsanya-kwemazuva-zuva kunoratidzika kunge kuri nani pakuchengetedza mhasuru kana ichienzaniswa nemhando dzakajairika dzekoriyori yekudzivirira (,).

Iwe unogona kudzidza zvakawanda nezve iyo 5: 2 chikafu nekuverenga ichi chinyorwa.

Pfupiso: Iyo 5: 2 kudya inzira yekutsanya-kwezuva-kutsanya iyo inosanganisira kudya mazana mashanu--600 macalorie mazuva maviri pasvondo, uye kudya zvakajairwa neimwe nzira. Izvo zvave zvichiwanikwa zvichibudirira pakurasikirwa nehuremu nemafuta uchidzivirira pakurwisa mhasuru.

Icho Chinokosha

Kudya kweFad kunogara kuchizivikanwa, uye zvirongwa zvitsva zvicharamba zvichigadzirwa kugadzirisa chishuwo chevanhu chekudzora huremu nekukurumidza.

Kunyange hazvo zvakawanda zvinonzi kudya kwechinyakare zvisina kuenzana uye zvisingaite zvinoenderana nezvavanotaura, kune akati wandei anoita chaizvo.

Zvisinei, nekuda kwekuti kudya kunobatsira pakurasikirwa kwehuremu hazvireve kuti inogara kwenguva refu.

Kuti uwane uye chengetedza uremu hwako hwekurasikirwa, zvakakosha kuti uwane nzira ine hutano yekudya yaunofarira uye yaunogona kutevedzera kwehupenyu hwese.