The Downside kune Kusiyana-siyana

Zvemukati

• Ongororo ye

"Balance, zvakasiyana uye zvine mwero" yaimbove mantra yekudya kwakanaka. Asi pakutanga kwegore rino, zvakasiyana zvakadonhedzwa chinyararire kubva mumusanganiswa mune yazvino vhezheni yehurumende yemubatanidzwa Dietary Guidelines kumaAmerican. Sei? Nekuti chikafu chine zvakawanda zvakasiyana-siyana-rudzi rusina kunaka, zvakadaro--chinogona kuita kuti uwedzere uremu.

Ipa mhosva yekuravira kwako. Vanokurumidza kufinhwa kana uchinge wadya chimwe chikafu, chiitiko chinonzi sensory specific satiety. Kuruma kwega kwega mushure mekutanga kunova zvishoma zvishoma zvinonaka. Ichi chimwe chikonzero nei kudya kwakanyanya kungakubatsira iwe kurasikirwa uremu, zvirinani kusvikira iwe warwara navo.

Wedzera zvakasiyana-siyana, uye iwe unogona kudya zvakawanda. Chidzidzo chakakosha cheChirungu chakaratidza kuti vanhu vakadya dzinosvika gumi neshanu muzana kana maumbirwo matatu akasiyana epasta kana zvinwiwa zvekirimu chizi zvakapihwa pane pakangopihwa imwe chete.

"Zvakare, vanhu vakadya zvikamu makumi matanhatu kubva muzana pavakapihwa makosi mana akasiyana pakudya zvichienzaniswa nedzidzo ina dzechikafu chimwe chete," anodaro Barbara J.Rolls, Ph.D., sachigaro weGuthrie wezvekudya paPenn State University uye munyori we Volumetrics: Inzwa Uzere paMashoma MaCalori (HarperCollins, 2000). "Kudya chikafu chakasiyana siyana kunogona kubatsira kuisa mapaundi."

Asi usati wazviita nemaune mukudya kunovaka muviri, funga izvi: Mamwe marudzi akasiyana-siyana angakubatsira kuderedza uremu. "Kutsvagurudza kwedu kwakaratidza kuti kukora kwaive kwakabatana nekudya zvakasiyana siyana zvee entree uye makabhohydrate chikafu pamwe nemaswiti, zvinwiwa uye zvinwiwa," anodaro Megan A. McCrory, Ph.D., muongorori muEnergy Metabolism Laboratory paTufts University's Human Nutrition Research Center pamusoro pekukwegura muBoston. "Asi zvakasiyana mukusarudzwa kwemiriwo zvakasungirirwa kuonda, uye michero uye zvekudya zvemukaka zvakange zvisina kubatana nekukora kana kuonda."

Saka nei zvakasiyana-siyana zvakasimudzirwa kwenguva refu? “Pasati pave nezvokudya zvakawanda-wanda zvakadaro zvine macalorie akawanda, zvinovaka muviri zvishoma, zvakasiyana-siyana zvaikurudzirwa senzira yokuva nechokwadi chokuti vanhu vawana zvinovaka muviri zvose zvavanoda,” anotsanangura kudaro Adam Drewnowski, Ph.D., mutungamiriri weSainzi yezvokudya. chirongwa kuYunivhesiti yeWashington muSeattle. "Kutaura zvazviri, isu tine chido chekudya chekudya zvakasiyana-siyana zvakasiyana-siyana kuti tikurudzire kuravira kwedu uye kuvandudza hutano hwekudya kwedu." Kuwana kuti vanhu vaidya zvakasiyana-siyana zvehutano-husina hurombo, macalorie-akapfuma chikafu, kurudziro yakauya pasi pemubvunzo. Isu tinoziva ikozvino kuti kune zvese hutano hwakanaka uye kudzora huremu, chinangwa chako pakudya kwega kwega chinofanira kunge chakasiyana pamapoka ezvekudya zvine hutano kwete mukati mawo, kunze kwemichero nemiriwo.

Ongorora chikafu ichi

Ndechipi chisvusvuro chine mhando yakakodzera yemhando dzakasiyana?

Kudya 1

* Salad nekupfeka nguva dzose

* Chicken parmesan

* Pasita nemadomasi muto

Garlic chingwa

* Aizi kirimu

* Biscotti

Kudya 2

Sipo yeMinestrone

* Gwayana kana huku kabob ine tabbouleh saladi

* Yakabikwa miriwo yakasanganiswa

Sautéed broccoli

* Pears akabirwa

Biscotti

Mutongo: Kudya 2 (Kudya 1 kune makabhohaidhiretsi akawandisa, maentrees nemaswiti uye michero isina kukwana, miriwo uye zviyo.)

Uchishandisa akasiyana siyana kuyerwa uremu

Ganhurira huwandu hwehuwandu hwemafuta, hweshuga uye zvekudya zvekunwa mumakabati ako. "Kana iwe wakachengetera pamhando gumi dzakasiyana dzekuki, iwe unozonyanya kuedzwa kudya zvakanyanya nekuve neimwe yeimwe, pane kuti kana uchingo ganhurira kune imwe chete kana mbiri," anodaro muongorori wezvekudya zvinovaka muviri Barbara J. Rolls, Ph. D.

* Idya miriwo yakasiyana-siyana, michero nezvimwe zvekudya zvinorema zvakanyanya asi zvisina macalorie akawanda. Ivo vanokuzadza iwe pasina kuunganidza pamusoro macalorie, uye iwo akarongedzwa nezvinovaka muviri.

Tevera Pyramidhi Yekudya Kuti uwane musanganiswa wakakodzera wezvikafu mumapoka. Semuenzaniso, boka remukaka rakasarudzika mukuwanda kwayo kwecalcium uye B vhitamini riboflavin. Edza kwe6-11 servings yezviyo zvekudya, 3-5 miriwo servings, 2-4 michero servings, angangoita 2 servings yezvigadzirwa zvemukaka uye 5-7 maiza kana zvakaenzana kubva kubrotein boka zuva nezuva.

* Shandisa mafuta senge ruomba, majarini nemafuta zvishoma.

* Tarisa hukuru hwezvikamu. Kurema kwekuwedzera kunoguma nekudya zvakawandisa macalorie, zvisinei nekwaanobva. Zvikamu zvekudyira zvinowanzove zvakakurisa nyama uye pasita uye zvidiki kune miriwo nemichero.

* Tevera iwo maDigital Guidelines matsva (shanyira www.nal.usda.gov/fnic/dga/). Vanosimudzira mhando yakakodzera yemhando dzakasiyana.

Mhando dzakasiyana dzekutarisa

Kuti uone kana chikafu chako chiine mhando chaiyo yezvakasiyana, tarisa mhando yega yechikafu chaunodya kwemazuva matatu akateedzana. (Imwe yega inogona kuongororwa kamwe chete.) Kana iwe ukamisa zvishoma makumi maviri neshanu chikafu kubva kune ese USDA Chikafu Kuteedzera Mapiramidhi mapoka - zviyo, miriwo, michero, mukaka, uye nyama nezvimwe zvekudya zveprotein - mikana kudya kwako kune kodzero mhando yezvakasiyana, anodaro muongorori wezvekudya Katherine Tucker, Ph.D., akagadzira rondedzero. Kutarisa zvishoma pane gumi neshanu zvekudya zvinoreva kuti kudya kwako kunogona kushandisa zvakawanda zvakasiyana. Kunyangwe pasina nhungamiro yekusiyana mukati memapoka, njere dzinotiudza kuti tinofanira kusanganisa nekufananidza nepose patinogona napo. Somuenzaniso, usangodya rudzi rumwe chete rwehove uye usina mamwe mapuroteni kana kuti pasta chete uye pasina zvibereko zvezviyo.

Zviyo

* Zvingwa zvezviyo

* Zviyo zviyo-zviyo

* Zvingwa zvisina tsanga-zviyo

Zviyo zvisina tsanga-zviyo

Pasita

* Mupunga

* Pancake, muffin, mabhisikiti

Muriwo

Miti yakasvibira-yakasvibira uye ine mashizha

* Yakadzika-yero uye orenji miriwo

* Mbatata chena nemimwe midzi midzi

* Tomato zvigadzirwa

* Mimwe miriwo

Zvibereko

* Michero yeCitrus

* Mavise

* Zvibereko

Mimwe michero

Majusi emichero

Dairy

* Mukaka

* Yogati

Cheese

Zvimwe zvekudya zvemukaka

Nyama uye zvimwe zvekudya zveprotein

* Nyama yemombe

* Nyama yenguruve

* Chiropa uye dzimwe nhengo dzenyama

* Dzimwe nyama

* Huku

* Hove

Mazai

* Pizi dzakaomeswa nebhinzi

Nutsu nembeu

Zvimwe

Makuki, keke, madhiri, machipisi, zvinwiwa, zviwitsi

* Margarine, bota nemafuta

Ongororo ye