12 Zvikafu Zvisingakonzere Kuwedzera Kurema

Zvemukati

• Chii Chinoita Kuti Chikafu Chizadze?
• 1. Mbatatisi Yakabikwa
• 2. Mazai Ose
• 3. Oatmeal
• 4. Masobho-Akavakirwa Soupu
• 5. Nyemba
• 6. Maapuro
• 7. Citrus Zvibereko
• 8. Hove
• 9. Nyama Yakaonda
• 10. Cottage Cheese
• 11. Muriwo
• 12. Popcorn
• Tora Meseji Yekumba
• Kudya Kugadzirira: Maapuro Zuva rese

Chimwe chidimbu chezano chinowanzo kupihwa kune ma dieters ndechekudya kusvika iwe waguta kuguta - ndiko kuti, kusvikira iwe uchinzwa kuguta.

Dambudziko nderekuti chikafu chakasiyana chinogona kuve nemhedzisiro dzakasiyana panzara uye kuguta.

Semuenzaniso, mazana macalorie ezamu ehuku anogona kukuita kuti unzwe kuzara, asi zvinogona kutora mazana mashanu macalorie ekeke kuita zvakafanana.

Nekudaro, kuonda hakusi kwekudya chete kusvikira wanzwa kuguta. Zviri nezve kusarudza iyo rudyi chikafu chinoita kuti unzwe uzere nekashoma huwandu hwe macalorie.

Chii Chinoita Kuti Chikafu Chizadze?

Zvinhu zvakawanda zvinosarudza kukosha kwekuguta kwechikafu, kana kuti kuzadza kwacho kunoenderana sei nekoriori yayo. Iyo calori / satiety reshiyo inopimwa pachiyero chinonzi satiety index ().

Iyo satiety index zvakare inoyera kugona kwechikafu kukuita kuti unzwe kuguta, kudzikisira nzara yako uye kudzikisa yako calori yekudyiwa mukati menguva yezuva.

Zvimwe zvekudya zvinongoita basa riri nani pakugutsa nzara uye kudzivirira kunyanya kudya kupfuura zvimwe.

Kuzadza chikafu chinowanzo kuve nehunhu hunotevera:

• Yakakwira vhoriyamu: Zvidzidzo zvinoratidza kuti huwandu hwechikafu chakadyiwa hunokanganisa zvakanyanya kuguta. Kana chikafu chiine mvura yakawanda kana mweya, iro vhoriyamu rinowedzerwa pasina kuwedzera macalorie (,).
• High mapuroteni: Zvidzidzo zvinoratidza mapuroteni ari kuzadza kupfuura carbs nemafuta. Kudya kwakakwira muprotein kunowedzera kuguta uye kunotungamira kudzikira kwakawanda koriori kudya kupfuura kwepasi-mapuroteni dhayeti anoita (,).
• High faibha: Fiber inopa hukuru uye inobatsira iwe kunzwa uzere. Iyo zvakare inononoka kufamba kwechikafu kuburikidza neyako nzira yekugaya, iyo inoita kuti unzwe uchizara zvizere kwenguva refu ().
• Low simba arambe achirema: Izvi zvinoreva kuti chikafu chakaderera mumacalorie kuyerwa kwayo. Chikafu chine low energy density chinogona kukubatsira kuti unzwe uzere nemashoma macalorie ().

Saka kana iwe uchidya zvekudya zvine hunhu hwepamusoro, saka unogona kuzvidya kusvika pakuzara usina kuwana macalorie akawandisa.

Heano gumi nemaviri ekuzadza chikafu chaunogona kudya chakawanda pasina kuwana mafuta.

1. Mbatatisi Yakabikwa

Nekuda kwavo kwakanyanya carb zvemukati, vanhu vazhinji vanodzivirira mbatatisi kana vachiedza kudzikisa huremu, asi havafanirwe.

Yese mbatatisi inotakurirwa mavitamini, faibha uye zvimwe zvakakosha zvinovaka muviri. Iwo zvakare ane imwe mhando ye starch inonzi resistant starch (8,).

Resistant starch ine hafu yekoriori yenguva dzose starch (2 pachinzvimbo che4 macalorie pagiramu). Mune yako digestive system, inoshanda zvakanyanya senge soluble fiber, ichikubatsira kuti unzwe uzere.

Nekuti kuwedzera starch isingagadzike pakudya kunogutsa nzara, inokonzeresa vanhu kuti vadye mashoma macalorie (,).

Sezvineiwo, kutonhodza mbatatisi mushure mekubikwa kunowedzera yavo isinga starch zvemukati. Muchokwadi, zvidzidzo zvinoratidza kuti kutonhora uye kudziyazve mbatatisi kakawanda zvinoramba zvichiwedzera yavo nzara-inodzvinyirira mhedzisiro ().

Mune chidzidzo chakayera kugona kwezvikafu makumi matatu nesere kugutsa nzara, mbatatisi yakabikwa yakaronga yepamusoro ().

Nepo mbatatisi yakabikwa yaive chikafu chinogutsa kwazvo chakaedzwa, machipisi embatatisi akaomeswa akawanikwa achizadza katatu katatu.

Mbatatisi yakabikwa, iyo ine hutano hwakanyanya, ndiyo nhamba yekutanga pane satiety index. Yakabikwa mbatatisi machipisi yakapetwa katatu isingazadziswe uye isingatariswe sehuremu hwekureruka hushamwari

2. Mazai Ose

Mazai ndechimwe chikafu chakashatiswa zvisina kunaka kare. Ichokwadi ndechekuti, mazai ane hutano hwakanyanya uye akakwirira muzvakakosha zvinovaka muviri.

Zvizhinji zvezvinhu zvinovaka muviri, kusanganisira inenge hafu yeprotein yezai, inowanikwa mu yolk.

Mazai ipuroteni yakakwana, zvichireva kuti ane zvese zvipfumbamwe zvakakosha amino acids.

Mukuwedzera, ivo vari kuzadza kwazvo.

Zvidzidzo zvakati wandei zvakawana kuti vanhu vaidya mazai emangwanani vakaguta uye vachidya mashoma macalorie zuva rese pane avo vaive nebhegi rekudya kwemangwanani (,,).

Kunyanya, kumwe kuongorora kwakaratidza kuti vanhu vaidya mazai pakudya kwekuseni vakadzikisa miviri yavo index (BMI) uye vakarasika huremu hwakawanda kupfuura avo vaidya bagel ().

Mazai sosi huru yezvinhu zvinovaka muviri, kusanganisira mapuroteni epamusoro-soro. Vanogona kukubatsira iwe kudya zvishoma kwemaawa makumi matatu nemasere mushure mekudya.

3. Oatmeal

Oatmeal imhando yeporridge, kana zviyo zvinopisa, izvo zvinowanzodyiwa pakudya kwemangwanani.

Iri kuzadza zvisingaite uye inosvika pechitatu pane satiety index ().

Izvi zvinonyanya kukonzerwa nehupamhi hwayo fiber zvemukati uye kugona kudzika mvura.

Oats sosi yakanaka yefaibha inogadziriswa inonzi beta-glucan, iyo inobatsira kudzora kudzora uye kunwa kwe carbs ().

Kana ichienzaniswa neyekugadzirira-ku-kudya chisvusvuro chezviyo, oatmeal yaive nani pakudzivirira kudya, kuwedzera satiety uye kudzikisa kudya kwekoriori zuva rese (,).

Oatmeal ine fiber yakawanda uye inonyudza mvura, izvo zvinoita kuti izadze zvinoshamisa. Icho chiri kuzadza kupfuura chinyakare chisvusvuro zviyo uye zvinogona kukubatsira iwe kudya zvishoma mukati mezuva rese.

4. Masobho-Akavakirwa Soupu

Mvura inowanzoonekwa seisinganyanyi kuzadza pane chikafu chakasimba.

Nekudaro, kutsvagurudza kunoratidza kuti masobho anogona kunge achinyanya kuzadza kupfuura kudya kwakasimba nemidziyo imwechete (,).

Kana muto wakadyiwa pakutanga kwekudya mune kumwe kudzidza, zvidzidzo zvakadya 20% mashoma macalorie pakudya ikoko ().

Ongororo dzinoverengeka dzakawana kuti kugara uchidya muto kunogona kudzikisa kudya kwecalorie, kuwedzera kuguta uye kukurudzira kuonda pamusoro penguva (,,).

Gara kune muto-based soups, sezvo ivo vachiwanzo kuve wakaderera mune macalorie kupfuura cream-based mhando.

Soups anonyanya kuzadza chikafu. Kudya muto pakutanga kwekudya kunogona kuwedzera kuguta, kudzikisa kudya kwecalori uye kutungamira pakurasikirwa nehuremu nekufamba kwenguva.

5. Nyemba

Mbesa, dzakadai bhinzi, pizi nenyemba, dzinozivikanwa nekuve sosi yakanaka yefiber uye mapuroteni.

Izvi, zvinosanganiswa nehuremu hwakaderera hwesimba, zvinoita kuti dzive chikafu chinozadza icho chingatokurudzira kusimuka kwekurema ().

Kuongororwa kweongororo dzinoverengeka kunoratidza kuti bhinzi, pizi, nhokwe uye nyemba zvine 31% yekuzadza kupfuura pasita nechingwa ().

Nyemba dzakakwira mupuroteni uye faibha, izvo zvinoita kuti zvinyanye kuzadza. Izvo zvakare zvakadzikira mumakhalori, izvo zvinoita kuti dzive uremu kurasikirwa hushamwari chikafu.

6. Maapuro

Zvibereko chikamu chakakosha chekudya zvine hutano.

Ongororo dzinoverengeka dzinoratidza kuti kudya michero kunosanganisirwa neyakaderera koriori yekudyiwa uye inogona kubatsira kukudzikisa uremu kwenguva (,,,).

Kunyanya, maapuro anonwisa zvakanyanya pane iyo satiety index ().

Nekuti maapuro ane pectin, yakasungunuka faibha iyo inongoita inononoka kugaya, ivo vanokubatsira iwe kunzwa uzere ().

Iwo zvakare ari pamusoro pe85% mvura, iyo inopa vhoriyamu uye inovandudza satiety pasina kuwedzera macalorie.

Izvo zvakakosha kuti uzive kuti izere, michero yakasimba inowedzera kuguta kupfuura muchero wakacheneswa kana muto, ese ari maviri asiri kunyanya kuzadza ().

Imwe ongororo yakatarisa mhedzisiro yekudya zvidimbu zvemaapuro, maapurosiuce kana kunwa muto wemaapuro pakutanga kwekudya.

Yakaona kuti avo vaidya zvidimbu zvemaapuro akasimba vakadya 91 mashoma macalorie pane avo vanodya sosi yemapuro uye zana nemakumi mashanu emakoriori pane avo vanonwa muto wemaapuro ().

Kudya zvikamu zvemaapuro zvakare kwakakonzera kuwanda kuzere ratings uye kudzikira kwenzara ratings kupfuura mamwe marudzi emichero.

Maapuro akakwirira mumvura uye akasungunuka fiber asi akaderera mumakhalori. Kudya zvakakwana, maapuro akasimba anogona kukubatsira kuti utore mashoma macalorie uye ubatsire pakuremerwa nekufamba kwenguva.

7. Citrus Zvibereko

Saizvozvowo nemaapuro, michero yemucitrus yakakwira mu pectin, iyo inogona kunonoka kugaya uye kuwedzera kuguta.

Ivo zvakare vane yakakwira mvura zvemukati. Ose maorenji uye grapefruit ine pamusoro pe87% mvura, zvinoreva kuti ivo vanokwanisa kukuzadza iwe kune mashoma macalorie.

Izvo zvagara zvichitaurwa kuti kudya grapefruit kunogona kukurudzira kuonda.

Mune kumwe kuongorora, vatori vechikamu vakafutisa vachidya grapefruit vakarasikirwa zvakanyanya kurema kupfuura avo vakapihwa placebo ().

Mune kumwe kuongorora, kudya hafu yemuzambiringa katatu pazuva zuva rega rega panguva dzekudya kwemavhiki matanhatu kwakabatana nekudzikisira uremu uye kudzikisira kwakakura muchiuno wedenderedzwa ().

Kana zvabatanidzwa pamwe nekudzorwa kwekoriori, kudya mazambiringa mazambiringa kana muto wemazambiringa usati wadya kwakakonzera kuonda kwe7.1%, kudzikira kukuru mumafuta emuviri uye kurema kwedenderedzwa ().

Nekudaro, mhedzisiro iyi inogona kunge isingaite chete kune grapefruit, semvura yekunwa usati wadya yakave nemhedzisiro yakafanana.

Michero yesitrus senge maorenji uye grapefruit zvakare kurasikirwa kwekurema hushamwari chikafu. Iwo akakwirira mune fiber uye mvura, izvo zvinogona kukubatsira iwe kuti unzwe uzere uye unodya mashoma macalorie.

8. Hove

Hove dzakapfuma mu omega-3 fatty acids dzinogona kuwedzera kuguta mune vanhu vakafutisa kana kufutisa ().

Vanotakurwa zvakare neeprotein yemhando yepamusoro, inozivikanwa kuti iri kuzadza zvakanyanya.

Muchokwadi, hove dzinowanda kupfuura mamwe ese mapuroteni-akapfuma chikafu pane satiety index uye chinzvimbo chechipiri pane zvese zvikafu zvakaedzwa ().

Imwe ongororo yakawanikwa nemhedzisiro yehove mukuguta yaive yakakura kwazvo kupfuura yehuku nenyama yemombe ().

Chimwe chidzidzo chakawana vatori vechikamu vakadya hove vakadya 11% mashoma macalorie pachikafu chavo chinotevera pane avo vaidya nyama yemombe ().

Hove ine mapuroteni uye omega-3 fatty acids, ayo anogona kuwedzera kuguta. Hove dzinogona zvakare kunge dzichizadza kupfuura mamwe marudzi epuroteni senge huku nemombe.

9. Nyama Yakaonda

Nyama dzakaonda dzakakwira muprotein uye dzinozadza kwazvo.

Muchokwadi, zvikafu zvepamusoro-zveprotein zvinotungamira kune yakaderera yakazara koriori yekudyiwa pane yakaderera-mapuroteni chikafu ().

Imwe ongororo yakawana kuti vanhu vakadya 12% zvishoma pakudya mushure mekudya nyama ine mapuroteni mazhinji panguva yemasikati, zvichienzaniswa nevaya vaive neakakura-carb masikati ().

Nyama yemombe yakapihwa yechipiri pakakwirira pane ese mapuroteni-akapfuma zvekudya pane satiety index, asi dzimwe nyama dzakaonda dzakadai sehuku uye nyama yenguruve iri zvakare kurasikirwa nekurema ().

Nyama ine mapuroteni uye inozadza kwazvo. Kudya yakakwira-mapuroteni nyama isina mafuta inogona kukubatsira iwe kudya mashoma macalorie pane anotevera kudya.

10. Cottage Cheese

Cottage cheese yakaderera mumacalorie asi yakawandisa mapuroteni.

Iyo zvakare yakazara nehutano hwakakwana, kusanganisira B mavitamini, calcium, phosphorus uye selenium.

Aya maitiro anoita cottage chizi uremu kurasikirwa hushamwari chikafu.

Imwe ongororo yakaona kuti maitiro ayo pakuzara akafanana neaya mazai ().

Cottage chizi ine mapuroteni mazhinji uye yakaderera macalorie. Mhedzisiro yaro mukuguta inogona kufananidzwa neiya yemazai.

11. Muriwo

Miriwo yakaderera macalorie uye yakakwira vhoriyamu.

Iwo zvakare akarongedzwa nemhando dzose dzezvinobatsira zvinovaka muviri uye mishonga yemiti inoita kuti ive chikamu chakakosha chekudya kune hutano.

Uyezve, iwo akakwirira mumvura uye faibha, ese ari maviri anobatsira kukuzadza iwe.

Kutsvagisa kunoratidza kuti masaladi, kunyanya, anobatsira kugutsa nzara, kunyanya kana ichidyiwa usati wadya.

Mune kumwe kuongorora, vatori vechikamu vakadya saradhi pakutanga kwekudya vakadya 7-12% mashoma macalorie pakudya ().

Chimwe chidzidzo chakaratidza kuti kudya saradhi pakutanga kwekudya kwakawedzera kudyiwa kwemuriwo ne23%, zvichienzaniswa nekuidya iyo neiyo huru kosi ().

Kuti uchengetedze saladhi yako yakaderera mumacalorie, dzivisa kuwedzera yakakwira-macaloriki zvigadzirwa uye kupfeka.

Muriwo wakakwira mumvura uye faibha, izvo zvinogona kukuchengetedza uzere kwenguva yakareba. Kudya yakaderera-koriori saladi kunogona kubatsira kuwedzera yako yemuriwo yekushandisa uye kudzikisira yako calorie yaunodya.

12. Popcorn

Popcorn igorosi yakazara uye ine fiber yakawanda kupfuura zvimwe zvakawanda zvakakurumbira zvekudya zvekudya.

Iyo zvakare yakakwira vhoriyamu, saka inotora nzvimbo yakawanda mudumbu rako, kunyangwe iri shoma mumakoriori.

Zvidzidzo zvakaona kuti popcorn inokuzadza iwe kupfuura zvimwe zvinwiwa zvinwiwa zvakadai sembatatisi machipisi ().

Pop-popped popcorn ndiyo ine hutano. Zvekutengesa-zvakagadzirirwa kana microwave popcorn inogona kuve yakanyanya kukwirisa mumacalorie uye iine zvisina hutano zvigadzirwa.

Kuti uchengetedze popcorn yako yakaderera mumacalorie, dzivisa kuwedzera mafuta mazhinji kwairi.

Popcorn izviyo zvakakwana zvakakwirira mu fiber uye vhoriyamu, zvese izvi zvinobatsira kuti unzwe kuzara. Zvidzidzo zvakaona kuti popcorn iri kuzadza kupfuura machipisi embatatisi.

Tora Meseji Yekumba

Kuzadza chikafu kune mamwe maitiro. Izvo zvakakwirira muhuwandu, mapuroteni kana fiber uye yakaderera muhuwandu hwemagetsi.

Kusanganisira zvimwe zvezvikafu izvi mukudya kwako zvinogona kukubatsira kudzikira huremu mukufamba kwenguva.

Kudya Kugadzirira: Maapuro Zuva rese