Nei Mazai Ari Muurayi Kurerutsa Kudya Chikafu

Zvemukati

• Mazai Akadzika muKoriori
• Mazai Ari Kuzadza Kwazvo
• Mazai Anogona Kuwedzera Metabolism Yako
• Mazai Ndiyo Yakakura Nzira Yekutangisa Zuva Rako
• Mazai Akachipa uye Ari Nyore Kugadzirira
• Tora Meseji Yekumba

Mazai ari pakati pezvikafu zvine hutano zvaungadya.

Ivo vakapfuma mumhando yepamusoro mapuroteni, mafuta ane hutano uye akawanda akakosha mavitamini uye mamineral.

Mazai zvakare ane mashoma akasarudzika zvivakwa izvo zvinoita iwo mazai-ceptionally uremu kurasikirwa hushamwari.

Chinyorwa ichi chinotsanangura kuti sei mazai akazara ari mhondi kuonda kurasikirwa nechikafu.

Mazai Akadzika muKoriori

Nzira yakapusa yekudzikisa huremu ndeyekuderedza koriori yezuva nezuva yaunodya.

Rimwe zai hombe rinongova neanosvika makumi manomwe neshanu macalorie, zvakadaro rakanyanya muhutano. Mazai emazai anonyanya kuvaka ().

Chikafu chezai chinowanzo kuve nemazai maviri nemana. Mazai makuru matatu akabikwa ane mashoma pasi pe 240 macalorie.

Nekuwedzera unopa zvine rupo miriwo, unokwanisa kuwana chikafu chakakwana cheinenge mazana matatu macalorie.

Ingo chengeta mundangariro kuti kana iwe ukasva mazai ako mumafuta kana bota, iwe unowedzera anenge makumi mashanu emakoriyori eiyo puniuni imwe neimwe inoshandiswa

Rimwe zai rakakura rine mazana manomwe emakoriori. Kudya kunosanganisira 3 yakabikwa mazai uye miriwo ine chete mazana matatu macalorie.

Mazai Ari Kuzadza Kwazvo

Mazai anoshamisa zvinovaka-dense uye kuzadza, kunyanya nekuda kweprotein yavo yepamusoro ().

Zvepamusoro-protein zvekudya zvave kuzivikanwa kudzikisira kudya uye kuwedzera kuzara, zvichienzaniswa nezvikafu zvine mapuroteni mashoma (, 4,,).

Zvidzidzo zvakaratidza kakawanda kuti kudya kwezai kunowedzera kuzadza uye kunoderedza kudya kwekudya panguva yekudya kwazvino, zvichienzaniswa nezvimwe zvekudya zvine imwecheteyo koriori zvemukati (,,).

Mazai zvakare anokwira kumusoro pachiyero chinonzi Satiety Index. Chiyero ichi chinoongorora kuti chikafu chinobatsira sei kuti unzwe uzere uye kudzikisa kudya kwekoriori gare gare ().

Pamusoro pezvo, kudya chikafu chine maprotein kunogona kudzikisira pfungwa pamusoro pechikafu kusvika pamakumi matanhatu muzana. Iyo inogona zvakare kucheka chishuwo chekunonoka-husiku kunonoka nehafu (,).

Mazai anokwira kumusoro pachiyero cheSatiety Index, zvinoreva kuti anogona kukubatsira kuti unzwe kuzere kwenguva yakareba. Zvepamusoro-mapuroteni chikafu, semazai, anogona zvakare kukubatsira iwe kunwa zvishoma pakati pekudya.

Mazai Anogona Kuwedzera Metabolism Yako

Mazai ane ese akakosha amino acids, uye mune akakodzera magariro.

Izvi zvinoreva kuti muviri wako unogona kushandisa zviri nyore mapuroteni mumazai ekugadzirisa uye metabolism.

Kudya kudya kweprotein-high kwakaratidzwa kukurudzira metabolism kusvika pamakumi masere kusvika zana ezviuru macalorie pazuva, kuburikidza nehurongwa hunonzi iwo Thermic athari yechikafu (,).

Iyo thermic mhedzisiro yechikafu isimba rinodiwa nemuviri kugaya chikafu, uye rakakwira mapuroteni kupfuura emafuta kana carbs (,,).

Izvi zvinoreva kuti chikafu chepamusoro-mapuroteni, senge mazai, anobatsira iwe kupisa mamwe macalorie.

Kudya-kweprotein kudya kunogona kusimudzira metabolism yako kusvika pamakumi masere kusvika zana ezviuru macalorie pazuva, sezvo rimwe simba richidikanwa kuti ubatsire kugaya protein muzvikafu.

Mazai Ndiyo Yakakura Nzira Yekutangisa Zuva Rako

Kudya mazai emangwanani kunoratidzika kunge kwakanyanya kubatsira pakurasikirwa nehuremu.

Zvidzidzo zvakawanda zvakafananidza mhedzisiro yekudya mazai mangwanani kana tichienzanisa nekudya kumwe kwekudya kwemangwanani nekoriori yakafanana.

Zvidzidzo zvakati wandei zvevakadzi vakafutisa zvakaratidza kuti kudya mazai panzvimbo pemabhegi kwakawedzera kunzwa kwavo kwekuzara uye kwakaita kuti vadye macalorie mashoma mumaawa anotevera makumi matatu.

Mazai emangwanani akaratidzirwa kuti anokonzera kusvika ku65% yakakura uremu, kupfuura masvondo masere (,).

Chidzidzo chakafanana muvarume chakasvika pamhedziso imwechete, zvichiratidza kuti zai rekudya kwemangwanani rakanyanyisa kudzikisa kudyiwa kwekoriori kwemaawa makumi maviri nemana anotevera, zvichienzaniswa nebhageji yemangwanani Vanodya mazai zvakare vainzwa kuzara ().

Zvakare, kudya kwemangwanani kwezai kwakakonzera kugadzikana kweropa glucose uye mhinduro ye insulin, uku ichidzvinyirira ghrelin (iyo nzara kemikari) ().

Kumwe kufunda mune makumi matatu ane hutano uye akakwana majaya akafananidza mhedzisiro yemhando nhatu dzekudya kwemangwanani pazviitiko zvitatu zvakasiyana. Aya aive mazai pachigunwe, zviyo nemukaka uye toast, uye croissant ine muto weorenji.

Yai yemangwanani yakakonzera kuguta kukuru, nzara shoma uye chishuwo chepasi chekudya pane mamwe mabiko emabiko maviri.

Uyezve, kudya mazai emangwanani kwakakonzera varume vacho otomatiki idya anenge 270-470 macalorie mashoma panguva yekudya kwemasikati uye mabiko ezvokudya, zvichienzaniswa nekudya mamwe mabhureki ().

Uku kuderedzwa kunoshamisa kwekoriori kudya kwaive kusingafungiri uye kusingashande. Chinhu chega chavaiita kwaive kudya mazai pakudya kwemangwanani.

Kudya mazai emangwanani kunogona kuwedzera kunzwa kwako kwekuzara uye kuita kuti iwe ugozvidya mashoma macalorie, kwemaawa anosvika makumi matatu.

Mazai Akachipa uye Ari Nyore Kugadzirira

Kupinza mazai muchikafu chako kuri nyore kwazvo.

Izvo zvakachipa, zvinowanika zvakanyanya uye zvinogona kugadzirirwa mukati memaminitsi.

Mazai anonaka pese pese paunogadzira iwo, asi anowanzo bikwa, kukwikwidzwa, kugadzirwa kuita omelet kana kubikwa.

Chikafu chamangwanani chakagadzirwa nemazai akati wandei uye mimwe miriwo inogadzira yakanaka uye nekukurumidza kurasikirwa uremu hwemangwanani.

Iwe unogona kuwana yakawanda yemazai ekeji kuyedza pane ino peji.

Mazai haadhure, anowanikwa kwese kwese uye anogona kugadzirirwa mune imwe maminetsi.

Tora Meseji Yekumba

Kuwedzera mazai kuchikafu chako kunogona kuve chimwe chezvinhu zviri nyore kuita kana iwe uchiedza kudzikisa huremu.

Vanogona kuita kuti unzwe kuzara uye kukubatsira iwe kudya mashoma macalorie zuva rese.

Zvakare, mazai manyuko makuru eakawanda mavitamini uye mamineral ayo anowanzo kushomeka mukudya.

Kudya mazai, kunyanya kwekudya kwekuseni, zvinogona kunge zviri izvo zvinoita kana kutyora yako yekuremerwa kurasikirwa kudya.