Kumbira Kudya Chiremba: Iyo Nyowani Sayenzi paBelly Fat

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Mubvunzo: Kuti ndirasikirwe nemafuta emudumbu, ndinoziva kuti ndinofanira kuchenesa kudya kwangu uye kurovedza muviri nguva dzose, asi pane chimwe chinhu chandingagona kuita nekudya kwangu kuti ndiwane dumbu rakaputika nokukurumidza?

A: Wakarurama: Kuchenesa kudya kwako uye kutora purogiramu yenguva dzose yekurovedza muviri (musanganiswa we cardio uye kurovedza uremu) kwakakosha pakurasikirwa nemafuta emudumbu, asi pane chakavanzika chimwe chinonyanya kushanda. Nehunyanzvi hwekuchinja hunhu hwechikafu chako, unogona kunyatso tarisa kumatunhu emafuta emuviri. Uye ini handisi kutaura nezve imwe yekupedzisira-husiku-infomercial mhando kurapa kwemudumbu mafuta; izvi zvinoenderana nekutsvagisa chaiko kwesainzi.

Chidzidzo che2007 chakaburitswa mumagazini yesainzi Chirwere cheshuga inoratidza zvaunofanira kuita kuti ubvise mafuta kubva pakati pako. Mukufamba kwechidzidzo, munhu wese aitora chikamu akaiswa pazvirongwa zvitatu zvakasiyana zvekudya zvemwedzi mumwe chete-- zviviri zvinoenderana nenhaurirano yedu saka ndichatarisa pane izvo:

Mwedzi 1: A High-Carbohydrate, Low-Fat Diet Plan

Izvi zvaizoonekwa senzira yechinyakare yekuderedza uremu. Kune avo vako vanofarira kukwenya manhamba ehutano, iyo yakanyanya-makabhohydrate chikafu chaive ne65 muzana yemakoriyori kubva kumahydrohydrate, makumi maviri muzana emakori kubva kumafuta, uye gumi muzana muzana emakori kubva mupuroteni.

Mwedzi 2: Kudya Kwakakwirira muMonounsaturated Fat

Ichi chirongwa chekudya chakafanana zvakanyanya nekudya kweMediterranean, iine 47 muzana yemakoriyori kubva kumakabhohaidhiretsi, makumi matatu neshanu muzana emakori kubva kumafuta, uye gumi nemashanu muzana yemakorori kubva mumapuroteni. Ruzhinji rwemafuta mune chikafu ichi rwakauya kubva kune imwe mhandara yemafuta emuorivhi; zvisinei ma avocados nemacadamia nuts mimwe mienzaniso yakanaka yezvikafu zvakakwirira mumafuta emonounsaturated.

Mushure memwedzi mumwechete, vaongorori vakashandisa muchina wemafuta emuviri we x-ray kuongorora kugoverwa kwemafuta (muchina wavakashandisa unonzi DEXA). Vatori vechikamu vakabva vaiswa pachirongwa chechipiri chekudya kwemwedzi mumwechete vasati vatsvakurudzi vatarisa kugoverwa kwemafuta emuviri wavo zvakare.

Mhedzisiro Runako runoshamisa.

Saka, ungashandisa sei tsvagiridzo iyi mukutsvaga kwako kune dumbu rakapetana? Hedzino nhatu nzira dzakareruka dzekutanga kuita chinjo mukudya kwako:

1. Dzivisa mafuta asina mafuta kana mafuta asina saladhi. Aya madhirezi anotsiva maoiri aungawanzo kuwana mune yekupfeka saladhi neshuga. Pane kudaro, shandisa imwe yemhandara yemafuta emuorivhi. Unogona kuisanganisa nemavhiniga akasiyana siyana kuti uchinje kunhuhwirira kwesaradhi yako. Zvimwe zvandinofarira ndezvebharisamu, waini tsvuku, kana tarragon vhiniga. Bhonasi: Vhiniga inobatsira kudzora shuga yeropa, inozowedzera kubatsira nekuedza kwako kuderedza uremu.

2. Idya fajitas usina kupfeka. Inotevera nguva iwe paunodya chikafu cheMexico, svetuka hupfu hwehupfu uye unakirwe yako fajitas isina kupfeka. Idya huku / nyama yemombe / shrimp ine salsa, lettuce, uye sauteed pepper uye hanyanisi. Wedzera guacamole kuti uwane yako yakanaka dhizaini yemonounsaturated mafuta uye nekuwedzera kuwedzera kwekunaka. Iwe hauzopotsa iyo ine starchy casing.

3. Snack akangwara. Chikafu chekudya senge pretzels uye machipisi ndiwo ma carbs asingakuitire chero chaunofarira. Darika aya macarhydrate anonwiwa zvakapusa (kunyangwe iwo ese ezviyo) uye tudyo pane 1oz yemakungu emacadamia (10-12 kernels). Makungu eMacadamia akazara nemafuta emonounsaturated, uye kutsvagurudza kunogara kuchitsvaga nzungu kuva chikafu chepamusoro chehuremu uye hutano hwemwoyo kupfuura pretzels kana zvimwewo zvekudya zvekudya.

Dr. Mike Roussell, PhD, inyanzvi yezvokudya zvinovaka muviri inozivikanwa nokuda kwekukwanisa kwake kushandura pfungwa dzakaoma dzekudya kwekudya kuva maitiro anoshanda uye mazano kune vatengi vake, izvo zvinosanganisira vatambi vane unyanzvi, vatungamiri, makambani ezvokudya, uye nzvimbo dzepamusoro dzehutano. Dr. Mike ndiye munyori we Dr. Mike's 7 Nhanho Kurema Kurasikirwa Chirongwa uye Mbiru dzeNutrition.

Batana naDr Mike kuti uwane zvakanyanya nyore kudya uye matipi ezvehutano nekutevera @mikeroussell paTwitter kana kuve fan of yake Facebook peji.

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