Bvunza Chiremba Wekudya: Nguva Yakanakisa Yekudya Yekuremerwa Uremu

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Mubvunzo: "Kana uchiedza kuderedza uremu, iwe unofanirwa kushandisa rini huwandu hwekoriori yako? Mangwanani, masikati, kana kupararira zvakaenzana zuva rese?" -Apryl Dervay, Facebook.

A: Ini ndoda kuti iwe uchengetedze yako calorie yaunodya yakapararira zvakaenzana mukati mezuva rese, uku uchichinja mhando dzezvikafu-zvinoti macarbohydrate-based chikafu-chauri kudya sezuva rinoenderera uye rako rebasa nhanho inochinja. Kugona kwemuviri wako kugadzirisa makabhohaidhiretsi (anonzi nevesainzi insulin senzwi) inodzikira nekufamba kwezuva. Izvi zvinoreva kuti iwe unonyatso gadzirisa macarhydrate mangwanani kana uchienzaniswa neanotevera manheru. Uye zvakanyanya kunyatsoshanda muviri wako paunogona kushandisa chikafu chaunopa iwe, zviri nyore kuti uremerwe uremu.

Kuita maekisesaizi ndiyo imwe x-chinhu inowedzera zvakanyanya insulin yako uye kugona kwemuviri wako kushandisa makabhohaidhiretsi aunodya kuita huni uye kwete kuachengeta mumaseru emafuta. Ichi ndicho chikonzero iwe uchifanira kudya ruzhinji rwe starchy uye zviyo-based carbohydrates (mbatatisi, mupunga, oats, yakazara zviyo pasta, quinoa, yakamera zviyo zviyo, nezvimwewo) mushure mekurovedza muviri uye chinhu chekutanga mangwanani. Munguva yekumwe kudya kwako, miriwo (kunyanya yakasvibira mashizha uye ine fibrous), michero, uye nyemba zvinofanirwa kunge zviri manyuko ako makuru emakabhohaidhiretsi. Tenderedza chikafu chega chega chine hutano neprotein sosi (mazai kana mazai machena, nyama yemombe yakaonda, huku, hove, nezvimwewo), uye nzungu, mhodzi, kana maoiri (mafuta omuorivhi, mafuta ecanola, sesame mafuta, uye coconut mafuta).

Kudya huwandu hwemakabhohaidhiretsi ako ane starchy uye zviyo mangwanani kana kutevera maekisesaizi kunobatsirawo kudzora huwandu hwekoriori uye kudya kwemakhahydrates, zvichikutendera kuti udzike uremu pasina kuverenga zvine hunyanzvi macalorie. Kana iwe ukaona kuti uremu hwako hwaderera, edza kubvisa starchy makabhohaidhiretsi kubva pakudya kwemangwanani uye kutsiva iwo nezvibereko (bheri uye Greek yogati parfait) kana miriwo (omelet nematomatisi, feta cheese, uye magirini).

Sangana neChiremba Chiremba: Mike Roussell, PhD

Munyori, mutauri, uye chipangamazano wezvekudya Mike Roussell, PhD inozivikanwa nekushandura pfungwa dzakaomarara dzekudya kuita madyiro anoshanda ayo vatengi vake vanogona kushandisa kuve nechokwadi chekurasikirwa nehuremu zvachose uye hutano hunogara kwenguva refu. Dr. Roussell anobata dhigirii rebachelor mune biochemistry kubva kuHobart College uye doctorate mune chikafu kubva kuPennsylvania State University. Mike ndiye muvambi weNaked Nutrition, LLC, kambani yemultimedia inopa hutano uye hutano mhinduro zvakananga kune vatengi uye nyanzvi dzeindasitiri kuburikidza nemaDVD, mabhuku, ebooks, maodhiyo zvirongwa, mwedzi nemwedzi, zviitiko zvehupenyu, uye machena mapepa. Kuti udzidze zvakawanda, tarisa Dr. Roussell's popular diet and nutrition blog, MikeRoussell.com.

Wana mamwe akareruka ekudya uye matipi ezvekudya nekutevera @mikeroussell pa Twitter kana kuve fan ye Facebook peji rake.

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