Chikafu Chisina Tsvina Chinononoka Kudzora Metabolism Yako here?

Zvemukati

• Chii Chinonzi Junk Chikafu?
• Zvinotora Simba Rishoma Kugaya Zvekudya Zvisina Mutero
• Junk Kudya Kunogona Kukonzera Insulin Kuramba
• Zvishuga-zvinotapira Zvinwiwa Zvinogona Kudzora Pasi Metabolism Yako
• Hazvisi zveCalories chete
• Icho Chinokosha

Iyo metabolism yako inoreva kune ese makemikari maitiro anoitika mukati memuviri wako.

Kuva nekutsanya kwemetabolism zvinoreva kuti muviri wako unopisa macalorie akawanda.

Kune rimwe divi, kuve nemetabolism inononoka zvinoreva kuti muviri wako unopisa mashoma macalorie, zvichiita kuti zvive zvakaoma kuchengetedza kana kuonda.

Zvimwe zvekudya zvinogona kuwedzera metabolism yako. Asi chikafu chisina kudya chinokanganisa sei icho?

Ichi chinyorwa chinoongorora kana chikafu chakagadziriswa chinodzora metabolism yako.

Chii Chinonzi Junk Chikafu?

Zvokudya zvisina tsarukano zvinoreva chikafu chinogadzirwa chakanyanya kuwanda mumacalorie, akacheneswa carbs nemafuta asina hutano. Ivo zvakare vakaderera mukuzadza zvinovaka muviri seprotein uye fiber.

Mimwe mienzaniso inosanganisira French fries, mbatatisi machipisi, zvinwiwa zvine shuga uye akawanda ma pizza.

Chikafu chisina kudya chinowanikwa zvakanyanya, chakachipa uye chiri nyore. Zvakare, inowanzo kutengeswa zvakanyanya, kunyanya kuvana, uye inosimudzirwa neanotsausa ehutano zvirevo (,,).

Kunyangwe ichinaka, kazhinji haisi kuzadza zvakanyanya uye zviri nyore kunyanyisa.

Sezvineiwo, chikafu chisina kudya chinogona kukanganisa huropi hwako munzira ine simba kwazvo, kunyanya kana ichidyiwa kazhinji uye zvakawandisa ().

Zvinogona kukonzera kuburitswa kukuru kwedopamine, iyo neurotransmitter iyo inobatsira kudzora yako mubairo mubairo uye nzvimbo yekunakidzwa.

Kana huropi hwako hwakazara nedopamine muhuwandu hwacho husina kujairika, zvinogona kukonzera kupindwa muropa nechikafu mune vamwe vanhu ().

Zvokudya zvisina tsarukano hazvidhuri, zvine zvinovaka muviri uye zvine macalorie akawanda. Iyo inokanganisa nzvimbo yemubairo muuropi hwako uye inogona kukonzeresa maitiro mune vamwe vanhu.

Zvinotora Simba Rishoma Kugaya Zvekudya Zvisina Mutero

Zvinoda simba kugaya, kupinza uye kugaya chikafu chaunodya.

Izvi zvinonzi senge thermic mhedzisiro yechikafu (TEF), uye inowanzo kuverengerana kwakatenderedza gumi muzana yemashandisirwo esimba ezuva nezuva ().

Metabolizing protein mune chikafu inoda simba rakawanda kudarika metabolism yemafuta kana mafuta (,).

Muchokwadi, kudya kudya kweprotein-kumusoro kunogona kukonzera kuti muviri wako upise kusvika ku100 mamwe macalorie pazuva (,,).

Uyezve, mwero unogadzirwa chikafu unobata TEF. Inowanzo kuve yakakwira kana iwe uchidya zvese zvekudya zvakagadzirwa zvine yakaoma zvinovaka muviri, zvichienzaniswa neyakanatswa, yakagadziriswa junk chikafu.

Kuti uongorore izvi, chidzidzo chidiki muvanhu gumi nevashanu vane hutano vakafananidza zvidyiwa zviviri zvemasangweji izvo zvaisiyana padanho ravo rekugadzirisa, asi kwete yavo macronutrient nziyo kana macalorie zvemukati ().

Chidzidzo chacho chakawana avo vaidya sadzaji yezviyo yakazara ne cheddar chizi vakapisa zvakapetwa kaviri macalorie ekugaya nekugadzirisa chikafu chacho pane avo vaidya sangweji yakagadzirwa neyakaomeswa tsanga uye chizi yakagadziriswa.

Kunyangwe ichi chidzidzo chiri chidiki, mhedzisiro inoratidza kuti chikafu chakagadziriswa chinoda simba shoma kugaya uye kugadzirisa muviri kupfuura chikafu chizere. Izvi zvinotungamira kune mashoma macalorie akapiswa mukati mezuva rese, zvichiita kuti uremu uye kuonda kuome zvakanyanya.

Kugaya muviri muviri kunoda simba, iro rinonongedzwa senge thermic mhedzisiro yechikafu. Yakagadziriswa junk chikafu inoda simba shoma kubva mumuviri wako kugaya nekuti yakakwira muzvinhu zvakanatswa.

Junk Kudya Kunogona Kukonzera Insulin Kuramba

Insulin kuramba ndiko apo maseru emuviri wako anomira kupindura kune iyo hormone insulin.

Izvi zvinogona kutungamira kumazinga eshuga eropa.

Insulin kuramba ndiyo njodzi huru yemetabolic syndrome, rudzi rwechipiri chirwere cheshuga uye zvimwe zvirwere zvakakomba (,,).

Iko kushandiswa kwezvikafu zvakagadzirwa kwave kuchisanganiswa nenjodzi yakawedzera yekudzivirira insulin.

Chidzidzo chidiki mune gumi nevarume vane hutano chakarondedzera shanduko mukugona kwemasaga mhasuru kugadzirisa glucose mushure memazuva mashanu chete pane chikafu chine mafuta ane chikafu chakagadziriswa (15).

Vatsvakurudzi vakagumisa kuti kudya kunosanganisira mafuta akawanda-junk foods kunogona kutungamirira ku insulin kudzivisa munguva refu.

Zvakare, mhedzisiro yechidzidzo chegumi neshanu-inoratidza kuti njodzi yako yekukudziridza insulin kudzvinyirira inogona kupetwa kana iwe uchishanyira yekudyira yekutsanya chikafu kanopfuura kaviri pasvondo, zvichienzaniswa zvishoma zvishoma ().

Izvi zvinoreva kuti kudya chikafu chisina kudya nguva dzose kunogona kukurudzira insulin kudzivisa.

Kudya zvakawanda zvakagadziriswa zvekudya zvisina tsarukano zvakabatanidzwa nenjodzi yekuwedzera kwe insulin kudzvinyirira, mamiriro anozivikanwa neshuga yepamusoro yeropa.

Zvishuga-zvinotapira Zvinwiwa Zvinogona Kudzora Pasi Metabolism Yako

Pane zvese zvekudya zvisina tsarukano kunze uko, zvinwiwa zvine shuga zvinogona kunyanyo kuve zvakaipisisa kumuviri wako.

Kana zvikadyiwa zvakawandisa, zvinogona kupa kune ese marudzi ehutano matambudziko, kusanganisira kufutisa, chirwere chemwoyo, metabolic syndrome uye mhando 2 chirwere cheshuga (,,,).

Idzi nyaya dzinonyanya kuverengerwa kune avo akakwirira mazinga eiyo fructose, shuga yakapusa inonyanya kugadziriswa nechiropa.

Paunodya yakawanda fructose, chiropa chinogona kuzadza uye nekushandura imwe yacho kuita mafuta.

Shuga-inotapira zvinotapira senge tafura shuga (sucrose) uye yakakwira-fructose chibage sosi iri kutenderera makumi mashanu muzana fructose uye inowanzo kuwanikwa mune zvine shuga.

Kana ikadyiwa muhuwandu hwakawanda nenzira yeshuga yakawedzerwa, fructose inogona kuchinja zviratidzo zvekuzara, kukanganisa mhinduro ye "nzara mahormone" ghrelin mushure mekudya uye kukurudzira mafuta ekuchengetedza padumbu (,,).

Uyezve, zvinogona kudzora metabolism yako.

Mune kumwe kuongorora, vanhu vakafutisa uye vakafutisa vanonwa zvinwiwa zvinotapira nefructose uye vakapa 25% yemakoriori avo ezuva nezuva. Munguva yegumi-vhiki, vakaona kudonha kwakakura mukuzorora simba remagetsi ().

Izvi zvinoratidza kuti iyo fructose mune zvinwiwa zvine shuga inogona kudzikisa huwandu hwemacalorie aunopisa, zvirinani kana uchinge wadyiwa zvakawandisa.

Pamusoro pekuwedzera njodzi yako yemarudzi ese ehutano matambudziko, zvinwiwa zvine shuga yakawanda zvinogona zvakare kudzora metabolism yako. Iyi mhedzisiro inofungidzirwa kune avo akakwira mafuremu mazinga.

Hazvisi zveCalories chete

Kuderedza koriori yako yaunodya yakakosha kana iwe uchida kudzikira uremu.

Nekudaro, iyo macalorie zvemukati chechikafu chako handicho chete chinhu chakakosha ().

Iko kunaka kwezvikafu zvaunodya zvakakosha zvakadaro.

Semuenzaniso, kudya zana macalorie eFrench fries kunogona kuve nemhedzisiro dzakasiyana pane muviri wako kupfuura zana macalorie equinoa.

Mazhinji mabhizimusi eFrance anotengesa akakora mumafuta asina hutano, akacheneswa carbs uye munyu, nepo quinoa yakafuma mumapuroteni, fiber uye akawanda mavitamini ().

Chekutanga pane zvese, iwe unopisa macalorie akawanda achigadzirisa chikafu chizere kupfuura chikafu chisina kudya. Zvakare, iwe unopisa akawanda macalorie nekudya yakakwira-protein chikafu, uchienzaniswa nezvikafu zvine mafuta asina hutano uye akacheneswa carbs.

Zvakare, chikafu chepamusoro-cheprotein chinogona kudzikisira kudya kwako, kudzora zvishuwo zvako uye nekukanganisa mahormone anodzora huremu hwako ().

Naizvozvo, macalorie kubva kune zvese zvekudya senge quinoa anowanzo satiating kupfuura macalorie kubva akagadziriswa junk chikafu senge french mafirizi.

Usati watanga kudzora koriori yako kuti uderedze huremu, funga kugadzira zvirinani chikafu chekudya uye kusarudza zvimwe zvinovaka muviri, zvemhando yepamusoro zvekudya.

Kalori harisi calori. Izvo zvakakosha kuti utarise pahunhu hwemakoriyori iwe auri kudya, sezvo mamwe macalorie anogona kudzikisa huwandu hweacalori iwe aunopisa uye zvinokanganisa zvisizvo nzara yako uye nemazinga ehomoni.

Icho Chinokosha

Kudya huwandu hwakawanda hwejunk chikafu kune metabolic mhedzisiro.

Muchokwadi, zvinogona kuwedzera njodzi yako yekudzivirira insulin uye kudzikamisa huwandu hwecalori iwe yaunopisa zuva rega rega.

Kana iwe uchida kuwedzera yako metabolism, akati wandei matipi anogona kukubatsira iwe kuzviita.

Kutanga, edza kusanganisa zvimwe zvepamusoro-protein zvekudya mukudya kwako, kusanganisa kudzidziswa kwesimba mune yako regimen uye kuwana yakawanda yepamusoro-soro yekurara (,,).

Asi zvinonyanya kukosha, sarudza yakakwana, imwechete-yezvigadzirwa zvekudya pese pazvinogoneka.