Mapuroteni, Carbs, uye Mafuta: Zvaunofanirwa Kudya

Zvemukati

• Ongororo ye

Kurumidza, ndeipi nzira yakanyanya kunaka yekudzikisa huremu uye kugara uine hutano? Anocheka zvakanyanya carbs, enda yakanyanya lowfat, uve vegan, kana kungoverenga macalorie? Nemazano ese anopokana mazuva ano nezve izvo zvaunofanirwa kunge uchidya, zvakaoma kusava nechikafu whiplash. Kuwanda kwenhau kuchangobva kuitika, zvisinei, kwese kunongedza kudivi rimwe chete-kune mwero, zvinogoneka kuita regimen inokamura madyiro ako ezuva nezuva zvakaenzana pakati pemapoka matatu echikafu: makabhohaidhiretsi, mapuroteni, uye mafuta.

Imwe ongororo ichangoburwa kubva kuNorway University yeSainzi neTekinoroji yakawana kuti apo vanhu vanga vachidya yakakwira-carb, yakaderera-protein chikafu vakaiswa pane yakaenzana-ratio chirongwa, ivo vakaratidza shanduko dzakanaka muDNA yavo iyo inogona kushandukira kuita kushoma kuzvimba mumuviri-izvo zvinogona kudzikisa njodzi yako yechirwere chemwoyo, gomarara, nezvimwewo zvirwere zvisingaperi.

Panguva imwecheteyo, boka rinokura rekutsvagisa rinoratidza kuti kudya nenzira iyi kunogona zvakare kuve nzira pfupi yekurasikirwa nemapaundi nekukurumidza-uye kuti kuwana mapuroteni akakwana kunyanya kwakakosha. "Mapuroteni, mafuta, uye carbs zvinoshanda pamwe chete kukurudzira kunzwa kukuru kwekugutsikana," anotsanangura kudaro New York City-anoshanda nezvehutano Bonnie Taub- Dix, R.D., munyori we Verenga Izvo Usati Wazvidya. "Paunosvetuka pane rimwe boka senge mapuroteni, iwe unowanzo kubhadhara nekudya zvakanyanya chimwe chinhu chausingade chimwezve, sekuwedzera carbs kana mafuta." Chidzidzo chechangobva kuitika mumagazini DZIMWE DZIMWE yakasimbisa iyo pateni. Vanhu pavakadzikisa kudya kwavo kwemazuva ese kweproteiniti neashoma se5 muzana uye vakaita mutsauko nezvikafu zvine makabhohaidhireti, vakadya imwezve 260 macalorie pazuva. Vakaudza vaongorori kuti vakanzwa nzara, kunyanya mangwanani, uye vakapedzisira vachidya kazhinji kazhinji mukati mezuva rese.

Kuti uwane musanganiswa wakakodzera wezvikafu muchikafu chako, Taub-Dix inopa zano rekutarisa pahunhu hwechikafu, pane kushushikana pamusoro peiyo chaiyo huwandu. "Paunozadza ndiro yako nemedley yakaenzana yezvikafu-zvakapfuma, unozopedzisira wanzwa kugutsikana mumuviri uye mupfungwa," anodaro. Sarudza macarbbs akaomarara (quinoa, oatmeal, brown rice, veggies), nyama dzakaonda uye nyemba (huku, turkey, almond butter, bhinzi), uye masosi emafuta ane hutano akapfuma mu omega- 3s (salmon, avocados, walnuts, olive olive) , uye iwe unozozviwana iwe pachako uchirova iyo chaiyo symmetry.

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