Cereal Kudya Ongororo: Inoshanda Kuti Udzikire Kurema?

Zvemukati

• Chikamu chezvekudya chezvehutano: 2 kunze kwe5
• Chii chinonzi kudya kwezviyo?
• Maitiro ekutevera kudya kwezviyo
• Izvo zvinobatsira kurasikirwa nekurema?
• Zvimwe zvinogona kubatsira
• Zvichida kudzikira
• Inogona kuve yakakwira mushuga
• Yakaderera mumakoriyori, mapuroteni, uye mafuta ane hutano
• Chikafu chekudya
• Zvikafu zvekudzivirira
• 3-zuva sampuro menyu
• Zuva 1
• Zuva 2
• Zuva 3
• Chinokosha

Chikamu chezvekudya chezvehutano: 2 kunze kwe5

Pachikafu chezviyo, unotsiva kudya kaviri pazuva nezviyo nemukaka.

Kunyangwe chikafu ichi chave chiripo kwekanguva, ichangobva kuwedzera mukuzivikanwa.

Inotaridzika kunge inoshanda kune pfupi-pfupi uremu uye inogona kuve yakapfuma mune fiber uye yakazara zviyo. Asi, inogona zvakare kuve yakakwira mushuga uye inodzvinyirira zvakanyanya.

Heino ongororo yakazara yezvikafu zvezviyo kuti ikubatsire kusarudza kana zvakakunakira iwe.

• Chikamu chakazara: 2
• Kurumidza kuonda: 2.5
• Yenguva refu-kurema kurasikirwa: 1
• Nyore yekutevera: 2.5
• Hutano hutano: 2

ZVINOKOSHA ZVINOKOSHA: Pachikafu chezviyo, unotsiva kudya kaviri pazuva nezviyo nemukaka uchichengeta chako chechitatu chikafu uye zvinwiwa zvakaderera mumakhalori. Inogona kubatsira kupfupika-kurema kurasikirwa asi haina kuenderera kana kune hutano hwakaringana.

Chii chinonzi kudya kwezviyo?

Kudya kwezviyo kwakawana mukurumbira kubva ku "Special K Dambudziko."

Special K cereal yakagara ichitengeswa sechikafu chine hutano chinogona kukubatsira kuti uremerwe huremu, uye mamwe mabhokisi ezviyo akatova nemirairo yedambudziko revhiki mbiri rakadhindwa pavari.

Zvisinei, Kellogg's - Special K's mubereki kambani - haichasimudzi iyi dambudziko kana chikafu chezviyo.

Pachikafu ichi, unotsiva chikafu chako chemangwanani nechisvusvuro nechikafu chezviyo chakazara uye mukaka une mafuta mashoma.

Kudya kwako kwemanheru uye zvekudya zvekudya zvinofanirwa kuve zvidiki, zvakaderera mumacalorie, uye zvine puroteni isina kuonda, pamwe chete nezviyo zvakakwana, michero, nemiriwo.

Zvakare, zvimwe zvinetswa zvekudya zvinosanganisira kusadya chero chinhu asi zviyo nemukaka kwevhiki rese. Asi, zvirinani kudzivirira matambudziko aya, sezvo achigona kudzikira zvakanyanya mumacalorie uye mapuroteni uye anogona kukonzera kuneta, kudzikira kwekutarisa, uye shanduko yemafungiro ().

Pakudya kwezviyo, unotsiva kudya kaviri pazuva nekushandira yezviyo zvakakwana uye mukaka une mafuta mashoma. Imwe vhezheni inozivikanwa yaive "Special K Dambudziko."

Maitiro ekutevera kudya kwezviyo

Kudya kwezviyo kuri nyore kutevera.

Simply kutsiva zvese zvemangwanani uye zvemasikati nekuisa zviyo uye 1 / 2-2 / 3 mukombe (120-180 ml) yemukaka wakatsetseka kana wakaderera-mafuta. Zvichida, iyo zviyo inofanirwa kuve yakadzika mushuga yakawedzerwa uye inogadzirwa kubva kuzviyo zvakakwana, senge Special K, Yese, kana pachena Chibage Flakes.

Kwekudya kwemanheru, unorayirwa kuti usarudze chikafu chakapfuma mumichero, miriwo, uye tsanga dzakazara, pamwe neakaderera mumafuta uye macalorie - inokwana 450 kana mashoma macalorie.

Mienzaniso inosanganisira yakakangwa huku saradhi ine vinaigrette kupfeka uye michero mitsva, kana mupunga wakasviba nesalmon nemiriwo yakarungwa.

Unobvumidzwawo zvekudya zviviri pazuva, imwe neimwe ichipa zana kana mashoma macalorie.

Kana iwe uchinyatsoteerera chikafu ichi zvakanyanya, ungangodya dzinosvika 1,200-1,500 macalorie pazuva, izvo zvinofanirwa kukonzeresa kuonda kwevanhu vazhinji. MaCalori anoenderana nezviyo zvaunosarudza uye kuti yakawanda sei yaunodya.

Zvinokurudzirwa kudya imwe yekusevha yezviyo zvako zvakasarudzwa pakudya kwemangwanani uye masikati. Saizi yekushandira inotsanangurwa neyekudya kunyorera pabhokisi uye inowanzoita 2 / 1-3 mukombe (ingangoita 28-42 gramu).

Vanhu vazhinji vanotevera chikafu chezviyo kwemazuva mashanu kusvika kumavhiki maviri. Iwe haufanire kutevedza chikafu chakareba kupfuura icho, sezvo zvakaoma kutevedzera, chingave chakaderera mumakori uye mapuroteni, uye zvinogona kukonzeresa pakuda kudya (2,,).

Kutevedzera chikafu chezviyo, chinja kudya kwemangwanani uye kwemasikati nekusevha kweresa yezviyo nemukaka une mafuta mashoma. Chirairo chako uye zvinwiwa zvinofanirwa kunge zvakaderera mumakhalori uye zvine mapuroteni akaonda, zviyo zvakakwana, uye michero kana miriwo.

Izvo zvinobatsira kurasikirwa nekurema?

Vanhu vazhinji varasikirwa nehuremu pane chikafu chezviyo nekuda kwekoriyori yekudzivirira iyo inosanganisira ().

Imwe yedzidzo muvakuru ve24 pa2-vhiki "Special K Dambudziko" yakawana kuti vatori vechikamu vakadzora kudya kwavo neinenge mazana mazana matanhatu macalorie pazuva uye vakarasika huremu nemafuta (2).

Nekudaro, chidzidzo ichi chakatsigirwa naVaKellogg's - ivo vanogadzira Special K - saka mhedzisiro inogona kuve yakarerekera (2).

Zvakare, iyo yekuremerwa kurasikirwa inogona kunge isingagone. Kunyanya kudzikisira yako calorie yaunodya nekutevera chikafu chinorambidza senge chikafu chezviyo chakaratidzirwa kuti zviite kuti zvive zvakaoma kuonda uye kuichengeta iyo mukufamba kwenguva (,,).

Semuenzaniso, maLepptin, mahormone anotaurira muviri wako kana uchinge wawana chikafu chakaringana, anoderera paunotadzisa macalorie ako. Kuderera kwemazinga eleptin kunogona kutungamira kukuwedzera nzara uye zvishuwo zvekudya (,).

Pamusoro pezvo, kana iwe ukangoerekana wadzikira huwandu hwemacalorie aunodya, muviri wako unobhadhara nekudzora yako metabolic rate, kana iyo nhamba yemacalorie aunopisa ().

Zvirongwa zvekudya zvinobudirira zvikuru ndezvenguva refu, pamwe nekudzikira zvishoma nezvishoma mumacalorie nekufamba kwenguva kudzikisira izvi zvakaipa (,).

Iwe unogona kurasikirwa nehuremu pane chikafu chezviyo semhedzisiro yekudzorwa kwekoriori. Zvakadaro, iwe unogona kusakwanisa kuchengetedza huremu kure kwenguva refu nekuda kwemimwe mhedzisiro iyo kudzora koriori kune yako metabolism.

Zvimwe zvinogona kubatsira

Kana iwe ukasarudza zviyo-zviyo zviyo, zvino kutevedzera chikafu chezviyo inzira huru yekuwedzera yako-yezviyo uye yekudya kwefibre.

Yakakwira yakazara-yezviyo kudya inosanganisirwa pamwe zvirinani hutano mhedzisiro uye yakadzikira njodzi yekufa kubva kune ese zvikonzero ().

Muchokwadi, mune imwe ongororo yezvidzidzo nevatambi vanopfuura miriyoni imwe, magiramu makumi maviri nemasere ezviyo zvakadyiwa pazuva zvakabatana ne9% kudzikira kwenjodzi yekufa kubva pachikonzero chero chipi uye ne14% njodzi yakaderera yekufa kubva pakurwara kwemoyo () .

Iyo fiber mune yakazara zviyo inokurudzira kugaya kwakanaka uye inogona kukubatsira iwe kuyera huremu hwako ().

Asi, zvakakosha kuti uzive kuti kungo wedzera kudya kwako kweakawanda-mashoma, chikafu chese semuriwo nemichero zvinopa bhenefiti imwechete.

Chikafu chezviyo chinogona kuve chakapfuma muzviyo zvakakwana uye faibha, izvo zvinosanganisirwa nezvakanaka zvehutano mhedzisiro, kusanganisira yakaderera njodzi yekufa kubva pazvikonzero zvese uye nekuwedzera uremu.

Zvichida kudzikira

Kuwedzera pakuve unorambidza chirongwa chekudya icho chisingakwanise kukubatsira iwe kuregedza kurema kwenguva refu, chikafu chezviyo chine zvimwe zvakaderera zvekufunga nezvazvo.

Inogona kuve yakakwira mushuga

Wakawedzera chikafu cheshuga chakabatanidzwa kumatambudziko akati wandei ehutano uye chinofanirwa kuve chinogumira kune isingasviki 5% yekoriori yako yaunodya ().

Kudya kwezviyo kunogona kuve kwakanyanya mushuga. Kunyangwe iwe ukasarudza gorosi risingaridze kutapira, zvigadzirwa zvakawanda zvine shuga yakawedzerwa mune imwe nzira.

Uyezve, zviyo nemukaka zvese zviri zviviri zvine ma carbs, ayo anodonha kuita shuga inopa simba kumuviri wako.

Aya mashuga echisikigo haanyatso kuva asina hutano asi anogona kuita kuti kuonda kuome zvakanyanya uye kunotungamira mukuchinja kweshuga muropa kune vamwe vanhu (,,).

Kusarudza zviyo zvine shuga shoma, senge yakasarudzika Special K, isarudzo iri nani pane zviyo zveshuga seFruit Loops kana Frosted Flakes.

Yakaderera mumakoriyori, mapuroteni, uye mafuta ane hutano

Chikafu chezviyo chinogona kunge chakaderera mumapuroteni, mafuta ane hutano, uye macalorie ese kunze kwekunge akanyatsorongwa.

Muviri wako unoda mapuroteni ekuvaka nekuchengetedza tsandanyama dzako, zvinyama, nema enzymes - mapuroteni-akavakirwa makomponi anotungamira akawanda mabasa emuviri. Kunge fiber, protein inobatsirawo kuti urambe uchinzwa kuzara (,).

Uye zvakare, chikafu chezviyo chinoitwa senge yakaderera-mafuta chikafu. Iwe unokurudzirwa kushandisa skim kana mukaka une mafuta mashoma kuti uchengetedze macalorie ako pasi.

Zvakadaro, nepo mafuta aine macalorie akawanda pagiramu pane mapuroteni kana carbs, ongororo ichangobva kuitwa inoratidza kuti mafuta ezvekudya, kusanganisira akaguta, anogona kuve chikamu chekudya zvine hutano uye anogona kutokubatsira kurasikirwa nehuremu nekuti iwo ari kuzadza (,,,).

Chekupedzisira, kudzora zvakanyanya macalorie kunogona kukonzera shanduko yemagetsi inoita kuti zviome kuchengetedza uremu, pamwe nekutungamira kuneta uye kudzikira kujekesa kwepfungwa (,,,).

Kudya kwezviyo kwakakura mushuga, izvo zvinogona kuita kuti kuonda kuome zvakanyanya. Uyezve, inogona kuve yakaderera mumapuroteni uye mafuta ane hutano.

Chikafu chekudya

Pakudya kwezviyo, iwe unonyanya kudya zviyo nemukaka. Zvakadaro, inokurudzira kudya nyama dzakaonda, michero, miriwo, uye zviyo zvakakwana panguva yekudya-uye nguva yekudya.

Heino runyorwa rwezvikafu zvaunogona kudya pane chikafu chezviyo:

• Carbs: zviyo zvese-zviyo, chingwa chegorosi rose, yakazara-gorosi pasita, oatmeal, grits, mweya-popped popcorn
• Zvibereko: chero michero yakazara, senge maapuro, mabhanana, orenji, sitirobheri, uye visi
• Muriwo: chero mimwe miriwo, inosanganisira lettuce, sipinashi, karoti, bhero mhiripiri, uye howa
• Mapuroteni: bhinzi, tofu, nzungu ruomba, mazai machena, nyama dzakaonda senge huku kana turkey zamu
• Dairy: wakakora-mafuta kana mukaka wakakora, wakadzika-mafuta kana asina-yogati yogati, yakaderera-mafuta machizi, Greek yogati
• Mafuta: yakaderedzwa-mafuta, mafuta-akavakirwa anopararira, mafuta emuorivhi (mune zvine mwero), kubika mapfapfaidzo, akaderedzwa-mafuta mayonnaise

Pazvirimwa zvezviyo, unokurudzirwa kusarudza chibage chezviyo chakazara uye mukaka une mafuta mashoma mukuwedzera kune mapuroteni akaonda, zviyo, michero, uye miriwo.

Zvikafu zvekudzivirira

Zvikafu zvinotevera zvinofanirwa kudzivirirwa pane chikafu chezviyo, sezvo zvine mafuta mazhinji, shuga yakanatswa, uye macalorie:

• Zvokudya zvine shuga. makeke, makuki, mafekeji, zvihwitsi, mabhisikiti, mapekeki, waffles
• Zvibereko: michero majisi, michero-yakavakirwa madhiri senge pabhanana pudding kana cherry pie
• Muriwo: French fries, yakarohwa kana yakakangwa miriwo
• Mapuroteni: kucheka kwemafuta enyama, mazai emazai, nyama yakarohwa kana yakakangwa sehuku yakakangwa, soseji yenguruve, uye bhekoni
• Mukaka wakazara-mafuta: mukaka uzere-mafuta, yakazara-mafuta yogati, inorema kirimu, hafu-nehafu, ice cream, kirimu yakarova, kirimu yakasviba, yakazara-mafuta machizi
• Mafuta: ruomba, mafuta akawanda, mafuta akazara mayonnaise

Paunenge uri pakudya kwezviyo, unofanirwa kudzivirira chikafu chine mafuta mazhinji, shuga yakanatswa, kana macalorie, anosanganisira makeke, chikafu chakakangwa, uye zvigadzirwa zvine mukaka zvine mafuta.

3-zuva sampuro menyu

Pazasi peye 3-zuva mharidzo yemenyu yezvikafu zvezviyo, izvo zvinosanganisira zvidyiwa zviviri pazuva.

Zuva 1

• Kudya kwemangwanani: 1 kapu (40 gramu) yeTereal cereal (kana imwe tsanga yezviyo) ne 1/2 mukombe (120 ml) yemukaka wakasviba
• Snack 1: 3 mini inotapira mhiripiri ne 1 punipuni (10 magiramu) eakaderera-mafuta kirimu chizi akapararira
• Kwekudya kwemasikati: 1 kapu (40 gramu) yeTereal cereal (kana imwe tsanga yezviyo) ne 1/2 mukombe (120 ml) yemukaka wakasviba
• Snack 2: 1/2 mukombe (74 gramu) yemablueberries ine 1/2 mukombe (123 gramu) yeiyo yakaderera-mafuta yogati
• Kudya kwemanheru: 1 chinongedzo chesausji yehuku, 1/2 mukombe (93 gramu) yebhinzi tsvuku, 1/2 mukombe (50 gramu) yemupunga wakasviba, uye 1/2 mukombe (80 magiramu) eokra yakatemwa yakabikwa nemafuta emuorivhi yekubika kupira

Zuva 2

• Kudya kwemangwanani: 1 kapu (40 gramu) yeTereal cereal (kana imwe tsanga yezviyo) ne 1/2 mukombe (120 ml) yemukaka wakasviba
• Snack 1: 1 diki apple ne 1/2 mukombe (123 gramu) yeiyo yakaderera-mafuta yogati
• Kwekudya kwemasikati: 1 kapu (40 gramu) yeTereal cereal (kana imwe tsanga yezviyo) ne 1/2 mukombe (120 ml) yemukaka wakasviba
• Snack 2: 1 ounce (28 gramu) yemafuta ane mafuta mashoma ane 5 akazara-gorosi anopwanya
• Kudya kwemanheru: 1/2 mukombe (70 magiramu) eiyo yakazara-gorosi spaghetti, 1 mukombe (250 gramu) yemaspaghetti muto nevhu turkey, 1 ounce (28 gramu) yemafuta-mashoma mozzarella chizi, uye 1 mukombe (160 gramu) yeiyo steamed broccoli

Zuva 3

• Kudya kwemangwanani: 1 kapu (40 gramu) yeTereal cereal (kana imwe tsanga yezviyo) ne 1/2 mukombe (120 ml) yemukaka wakasviba
• Snack 1: 2 madzinde e celery ne 1 punipuni (16 gramu) yenzungu ruomba
• Kwekudya kwemasikati: 1 kapu (40 gramu) yeTereal cereal (kana imwe tsanga yezviyo) ne 1/2 mukombe (120 ml) yemukaka wakasviba
• Snack 2: 1/2 ye grapefruit hombe ine 1/2 mukombe (105 gramu) yekottage cheese
• Kudya kwemanheru: Zvimedu zviviri zvechingwa chegorosi rakazara, 3 ounces (85 gramu) e-dhizaini-yakakangwa turkey, 1 chidimbu cheSwitzerland chizi, 2 mashupuni (10 gramu) yehuchi yemasitadhi, uye kadiki padivi saladhi ine 1 kapuni (16 gramu) ye vinaigrette

Iyo yepamusoro-yemazuva matatu-yemuenzaniso menyu yezvikafu zvezviyo zvinosanganisira kudya kaviri pazuva rezviyo nemukaka, chechitatu chikafu chakaringana, uye maviri akadzika-koriori zvidyiwa zuva rega rega.

Chinokosha

Pakudya kwezviyo, iwe unodya zviyo nemukaka kaviri pazuva. Kudya kwako kwechitatu uye zvinwiwa zvinofanirwa kunge zvakaderera mumakhalori.

Kudya kwacho kune hupfumi muzviyo zvakakwana uye faibha uye zvinogona kubatsira kwenguva pfupi kurasikirwa uremu kana kukaitwa nemazvo.

Asi, inogona kunge iine shuga yakawanda uye yakaderera mumacalorie, mapuroteni, uye mafuta ane hutano. Kana iwe uri kutsvaga kuwana kurasikirwa kwekureruka kusingaperi, zvimwe, zvakaringana zvirongwa zvekudya zvinogona kunge zviri nani uye zvine mutsigo sarudzo.