Mapuroteni-Kuchengetedza Akagadziriswa Akagadziriswa Ongororo: Inobatsira here Kurera Kurema?

Zvemukati

• Hutano hwechikafu chekudya: 2.25 kunze kwe5
• Chii chinonzi protein-sparing yakagadziridzwa nekukurumidza?
• Maitiro ekuita protein-sparing yakagadziridzwa nekukurumidza
• Inoshanda here kuonda?
• Zvimwe zvinogona kubatsira
• Zvichida kudzikira
• Chikafu chekudya
• Zvikafu zvekudzivirira
• Mharidzo menyu
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Chinokosha

Hutano hwechikafu chekudya: 2.25 kunze kwe5

Iyo protein-inodzivirira yakachinja kudya nekukurumidza yakatanga kugadzirwa navanachiremba kubatsira varwere vavo kurasikirwa uremu nekukurumidza.

Nekudaro, mukati memakumi mashoma apfuura, yakawana mukurumbira wakapararira pakati pea dieters vachitsvaga nzira inokurumidza uye yakapusa yekudonhedzera mamwe mapaundi.

Kunyangwe hazvo chirongwa ichi chichiwanzo rumbidzwa nekubudirira kwazvo, kuchengetedzeka kwayo nekusimba kwayo kwakadaidzirwa.

Chinyorwa ichi chinonyatso tarisa mapuroteni-ekuchengetedza akachinjiswa nekukurumidza uye kuti anoshanda here pakurasikirwa nehuremu.

Kuyera Chikamu Kuputsika

• Chikamu chakazara: 2.25
• Kurumidza kurasikirwa uremu mamaki: 4
• Yenguva refu-kurema uremu mamaki: 1
• Nyore kutevera: 2
• Hutano hutano: 2

ZVINOKOSHA ZVINOKOSHA: Nepo iyo protein-sparing yakagadziridzwa nekukurumidza (PSMF) inobatsira kwenguva pfupi-kuonda, inodzora zvakanyanya uye yakadzika kwazvo mumakoriori. Nekudaro, inotakura njodzi yekushomeka kwehutano uye huremu kuwana zvakare.

Chii chinonzi protein-sparing yakagadziridzwa nekukurumidza?

Iyo protein-sparing yakachinjwa nekukurumidza (PSMF) chikafu chakanyanya-chakaderera-koriori chakagadzirirwa kubatsira kurasikirwa uremu uye kuchengetedza mhasuru.

Iyo inodzora zvakanyanya koriori kushandiswa nepo ichiwedzera kudyiwa kweprotein-yakapfuma chikafu.

Pamusoro pezvo, kuwedzerwa kwemakabohydrate nemafuta zvakaringana pane chikafu ichi.

Iyo PSMF yakatanga kuburitswa muma1970 kubatsira vanhu vane kufutisa kurasikirwa nehuremu pasi pekutungamirirwa nachiremba.

Zvisinei, pamusoro pemakore mashoma apfuura, iyo dhizeti yakagadziriswa dzinoverengeka. Izvo zvinowanzo teverwa pasina kutarisa kwechiremba, izvo zvinogona kuve zvine njodzi.

Pfupiso

Iyo PSMF chikafu chinodzivirira zvakanyanya chinosanganisira kudzikisira zvakanyanya kudyiwa kwemacalorie, carbs, uye mafuta uye kuwedzera kudyiwa kweprotein.

Maitiro ekuita protein-sparing yakagadziridzwa nekukurumidza

Kudya kwacho kwakakamurwa kuita zvikamu zviviri zvakakosha: chikamu chakasimba uye chikamu chekumisikidza.

Chikamu chakasimba chinogona kutora kusvika kumwedzi mitanhatu uye chinosanganisira kudzikisira koriori kusvika pasi pe800 macalorie pazuva.

Kuti utevere iyo PSMF, unofanirwa kutora zvingangoita 0,7 gramu eprotein paundi (1.5 gramu pa kg) yehuremu hwemuviri. Kazhinji, izvi zvinofanirwa kubva muzvikafu zvine mapuroteni senge huku, hove, mazai, chizi chine mafuta mashoma, uye tofu.

Mafuta akawedzerwa semafuta kana saradhi yekupfeka haibvumirwe, uye ma carbs anongotenderedzwa kusvika kumagiramu makumi maviri kana mashoma pazuva.

Munguva yechikamu chekudzoreredza, ma carbs nemafuta zvinowedzerwa zvishoma nezvishoma kudzoserwa mukudya, uye kudya kwemazuva ese kweprotein kunodzikiswa zvishoma nezvishoma ne7-14 gramu pamwedzi.

Chikamu chekudzoreredza chinogona kutora masvondo matanhatu kusvika kumasere. Kusvika kumagiramu makumi mana nemashanu e carbs anotenderwa pazuva pazuva mumwedzi wekutanga, nepo kusvika kumagiramu makumi mapfumbamwe pazuva achibvumidzwa mukati memwedzi wechipiri ().

Multivitamin, pamwe ne potassium, calcium, magnesium, uye sodium zvinowedzera, zvinoshandiswa panguva yechikamu chakasimba kubatsira kudzivirira pakushomeka kwehutano.

Pfupiso

Iyo chaiyo PSMF yakakamurwa kuita zvikamu zviviri: iyo yakasimba chikamu uye yekumisikidza chikamu. Pakati pechikamu chakasimba, carbs, mafuta, uye macalorie zvinorambidzwa zvakanyanya. Muchikamu chekudzoreredza, chikafu chinowedzerwa zvishoma nezvishoma muchikafu.

Inoshanda here kuonda?

Zvidzidzo zvinoratidza kuti PSMF inogona kushanda nekukurumidza kurasikirwa uremu kana ichiitwa pasi pekutarisirwa kwakakodzera kwekurapa. Izvi zvinodaro nekuti chikafu chacho chakanyanya kushomeka mumacalorie uye ane mapuroteni mazhinji, izvo zvinokurudzira kuonda.

Imwe ongororo diki muvachiri kuyaruka gumi nevaviri paPSMF yakawana kuti vatori vechikamu vakarasikirwa neavhareji yemapaundi 25 (11 kg) mukati memwedzi mitanhatu. Izvi zvakaenzana nezve gumi muzana yehuremu hwese hwemuviri ().

Imwe yechinyakare, 6-vhiki yekudzidza muvanhu gumi nevashanu yakaratidza kuti zvichitevera PSMF yakaderedza mafuta emuviri nemapirogiramu makumi matatu nemasere (14 kg) pasina kunyanya kuchinja tsandanyama ().

Izvo zvakati, hazvizivikanwe kuti inoshanda sei iyo PSMF yekuchengetedza kureba-kurema kwekudzikira uye kana zvingaite kuti uremu huwanezve kana chikafu chakajairika chayambukazve.

Muchokwadi, ongororo zhinji dzinoshuma kuti ma dieters anowana zvakare anopfuura makumi mashanu muzana ehuremu hwavanorasikirwa mukati memakore 2-3 ekupedzisa chikafu chePSMF ().

Imwe ongororo muvanhu zana nemakumi maviri nenomwe yakaona kuti PSMF yainyanya kushanda kupfuura chikafu chinodzikira chekoriori chenguva pfupi yekurema uremu.

Nekudaro, mushure megore rimwe, kuonda kwaive kwakafanana pakati pemapoka, zvichiratidza kuti PSMF inogona kunge isingakwanise kugadzirisa uremu munguva refu ().

Pfupiso

Kutsvagurudza kunoratidza kuti PSMF inowedzera kupfupika-kurema kuonda uchichengetedza mhasuru. Nekudaro, zvimwe zvidzidzo zvakaona kuti zvinogona kunge zvisingaite kutsigira kurasikirwa nekurema munguva refu.

Zvimwe zvinogona kubatsira

Kunze kwekukubatsira iwe kurasikirwa uremu nekukurumidza, kutevera iyo PSMF kwave kwakabatana neakawanda akati wandei mabhenefiti ehutano.

Zvimwe zvezvibatsiro zvePSMF zvinosanganisira:

• Yakaderera cholesterol mazinga. Imwe ongororo yakaratidza kuti pfupi-temu PSMF yakadzora huwandu hwese uye LDL (yakaipa) cholesterol ne20%. Zvisinei, kudya kwacho kwakadzorawo huwandu hweHDL (yakanaka) cholesterol ().
• Kuvandudzwa kweshuga yeropa. Kumwe kutsvagurudza kwakawana kuti zvakanyanya-zvakaderera-macalor diets senge iyo PSMF inogona kubatsira kudzikisa huwandu hweshuga yeropa kune avo vane mhando 2 chirwere cheshuga (,).
• Yakaderedzwa BP. Zvidzidzo zvinoratidza kuti kudzorwa kwekalori kunogona kubatsira kudzikisa huwandu hweropa kukwidziridza hutano hwemwoyo ().
• Inogona kubatsira kudzivirira kubva ku metabolic syndrome. Kudya-kwakaderera-koriori chikafu kunogona kugadzirisa akati wandei zvikamu zve metabolic syndrome. Izvi zvinogona kubatsira kudzikisa njodzi yako yechirwere chemwoyo, sitiroko, uye mhando 2 chirwere cheshuga (,).

Pfupiso

PSMF inogona kubatsira kudzikisa cholesterol yako uye kuwanda kweropa, kugadzirisa shuga yeropa, uye kudzivirira kubva kuchirwere cheshuga.

Zvichida kudzikira

Kutevera PSMF inogona kunge iri yakachengeteka uye inoshanda sarudzo yekudzikisa huremu kana ichiitwa pasi pekutungamira nekutariswa kwehunyanzvi hwekuchengetedza hutano.

Zvisinei, kudya kwacho kunonyanya kudzvinyirira, kwakadzika kwazvo mumakoriori, uye kunobvisa zvinovaka muviri zvakakosha. Izvi zvinogona kuwedzera njodzi yako yekushomeka kwehutano kana usiri kunyatso kutariswa.

Iyo PSMF haina kukodzera kune vakuru vakuru, avo vane nhoroondo yekusagadzikana kudya, vakadzi vane nhumbu kana kuyamwisa, kana avo vane body mass index yakaderera pane 27 ().

Izvo zvakare hazvikurudzirwe kune avo vane nhoroondo yematombo kana vakabviswa nduru dzavo. Kudya-kwakaderera-koriori chikafu kunogona kuwedzera njodzi yemhedzisiro mhedzisiro kune avo vane aya mamiriro ().

Zvimwe zvezviratidzo zvakajairika zvePSMF uye kudzivirirwa kwekoriori, kazhinji, zvinosanganisira shanduko yemanzwiro, kuda kurutsa, kudzikira kwesimba remagetsi, uye kupera simba kwemvura ().

Uyezve, zvakanyanya-zvakaderera-macalor kudya zvinowanzoendesa kukurumidza kurasikirwa uremu, izvo zvinotakura njodzi yakakura yekudzikazve kamwechete kana chikafu chakajairwa chatangwazve ().

Inononoka, isingachinji uremu inowanzo iri sarudzo iri nani yekuchengetedza mhedzisiro kwenguva refu.

Pfupiso

Pasina kutarisirwa kwechiremba, PSMF inogona kuwedzera njodzi yekushomeka kwehutano. Izvo zvinogona zvakare kukonzera zvakapfava mhedzisiro uye hazvikurudzirwe kune mamwe mapoka evanhu.

Chikafu chekudya

Zvizhinji zvekudya zvinosanganisirwa paPSMF ndezvakaonda-mapuroteni chikafu, senge huku, mazai, tofu, hove, uye kucheka kwakaonda kwenyama tsvuku.

Miriwo isiri-starchy inobvumidzwawo sechikamu chekudya ().

Heano zvimwe zvekudya zvaunogona kudya sechikamu chePSMF:

• Yehuku: huku isina ganda, turkey, hanzi, dhadha
• Nyama: kutetepa kucheka kwemombe, nyama yenguruve, gwayana
• Zvokudya zvegungwa: flounder, sole, cod, catfish, halibut
• Asina-starchy miriwo: mashizha ane mashizha, broccoli, kabichi, kolifulawa, Brussels nhungirwa, celery, madomasi, hanyanisi
• Mukaka wakakora-mafuta: kottage chizi, chizi, skim mukaka
• Mazai nemazai machena
• Tofu

Pfupiso

Iyo PSMF inosanganisira yakaonda-mapuroteni chikafu senge huku, mazai, tofu, hove, uye nyama tsvuku, pamwe neisina-starchy miriwo.

Zvikafu zvekudzivirira

Iyo PSMF idyo inodzivirira zvakanyanya iyo inoganhurira akawanda carbs nemafuta ().

Heano zvimwe zvekudya zvaunofanirwa kudzivirira sechikamu chePSMF:

• Zvibereko: maapuro, michero, orenji, mazambiringa, mavise, mapeya, mapichisi
• Starchy miriwo: mbatatisi, chibage, mapizi, maparsnips
• Zviyo: gorosi, quinoa, oats, bhari, buckwheat, mapfunde
• Mbesa: bhinzi nhema, nyemba, nhova, nyemba bhinzi, nzungu
• Zvikafu zvakagadzirwa: chikafu chiri nyore, zvinhu zvakabikwa, machipisi embatatisi, chikafu chinokurumidza, zvihwitsi
• Zvinwiwa zvinotapira: muto, inotapira tii, zvinwiwa zvemitambo, soda
• Shuga uye zvinotapira: huchi, maple sirasi, tafura shuga, molasses, shuga tsvuku, high-fructose chibage manyuchi
• Mafuta nemafuta: maorivhi, mafuta ekokonati, mafuta emiriwo, saradhi kupfeka, bota, majarini
• Mukaka wakazara-mafuta: yogati, chizi, mukaka

Pfupiso

Iyo PSMF inorambidza kutora kwakawanda kwekudya kwakanyanya muma carbs kana mafuta.

Mharidzo menyu

Iyi 5-zuva sampuro yekudya chirongwa inoratidza izvo zvakajairwa PSMF ingaite kunge.

Muvhuro

• Kudya kwemangwanani: mazai ane sipinachi nematomatisi
• Kwekudya kwemasikati: cod yakakangwa ine steamed broccoli
• Kudya kwemanheru: herbed turkey chipfuva chakakangwa cheBrussels

Chipiri

• Kudya kwemangwanani: tofu kupesana nehanyanisi, garlic, uye bhero mhiripiri
• Kwekudya kwemasikati: hovhoni-yakabikwa huku ine parutivi saladhi (isina kupfeka)
• Kudya kwemanheru: nyama yenguruve zvimedu neakachekwa asparagus

Chitatu

• Kudya kwemangwanani: zai-chena omelet ine zucchini, madomasi, uye gariki
• Kwekudya kwemasikati: yakabikwa catfish nekabikwa yakabikwa
• Kudya kwemanheru: lettuce kuputira neakaonda pasi nyama yemombe, howa, gariki, ginger, uye scallions

China

• Kudya kwemangwanani: yakaderera-mafuta kottage chizi nesinamoni
• Kwekudya kwemasikati: low-carb turkey meatballs ane zucchini manoodles uye matomatisi
• Kudya kwemanheru: ndimu garlic yakakangwa huku ine parutivi saladhi (isina kupfeka)

Chishanu

• Kudya kwemangwanani: mazai akaomeswa-munyu nemunyu uye mhiripiri
• Kwekudya kwemasikati: yakabikwa tofu ine bhinzi yakasvibira bhinzi
• Kudya kwemanheru: yakakangwa sirloin steak neovheni-yakakangwa eggplant

Pfupiso

Muenzaniso menyu uri pamusoro unopa mazano akati wandei ezvokudya anogona kudyiwa paPSMF. Iwe unogona nyore kugadzirisa zvikafu zvinosanganisirwa kuti zvienderane nekuravira kwako.

Chinokosha

Protein-sparing yakachinjwa nekukurumidza chikafu chinodzivirira zvakanyanya chakagadzirirwa kukurudzira kukurumidza kurasikirwa uremu nekuwedzera kudya kweprotein uye kudzikisira kushandisa kwako macalorie, carbs, uye mafuta.

Zvimwe zvidzidzo zvakawana zvichibatsira kwenguva pfupi-kurasikirwa uremu uye kugadzirisa mukudzora shuga yeropa, cholesterol, uye BP.

Nekudaro, zvinogona zvakare kuwedzera njodzi yako yekushomeka kwehutano uye huremu huremu mukufamba kwenguva.

Pamusoro pezvo, nekuda kwechimiro chayo chinorambidza, zviri nani kuitevera pasi pekutungamira kwehunyanzvi hwekuchengetedza hutano kuti uwedzere mhedzisiro uye uderedze mhedzisiro yakaipa.