Kudya Zvokudya Kwakanaka Kana Kuti Kwakaipa Kwauri Here?

Zvemukati

• Chii chinonzi snacking uye nei vanhu vachidya?
• Kudya zvekudya kunowedzera metabolism yako here?
• Kudya zvekudya kunokanganisa sei kudya uye uremu
• Migumisiro pakudya
• Migumisiro pahuremu
• Migumisiro pashuga yeropa
• Inogona kudzivirira inoparadza nzara
• Matipi ekudyiwa zvine hutano
• Zvikafu zvishoma zvine hutano kudya
• Chinokosha

Pane maonero akasanganiswa nezvekudya zvekudya.

Vamwe vanotenda kuti zvine hutano, nepo vamwe vachifunga kuti zvinogona kukukuvadza uye kuita kuti uwedzere uremu.

Heano kutarisa kwakadzama kwekudya zvekudya uye kuti zvinokanganisa sei hutano hwako.

Chii chinonzi snacking uye nei vanhu vachidya?

Snacking ndipo paunodya chikafu kana zvinwiwa pakati pekudya kwako kukuru.

Izwi rekuti "zvekudya zvekudya" rinowanzo shandiswa kureva zvinhu zvakagadzirwa, zvine ma-calorie akawanda semachipisi nemakuki.

Nekudaro, kutora chikafu kunongoreva kudya kana kunwa chimwe chinhu pakati pekudya, zvisinei nekuti chikafu chacho chine hutano here ().

Nzara ndicho chinonyanya kukurudzira kutsvaira, asi zvinhu zvakaita senzvimbo, nharaunda, nguva yezuva, uye kuwanikwa kwechikafu kunobatsirawo.

Muchokwadi, vanhu vanowanzo tora kana chikafu chinonakidza chiripo - kunyangwe kana vasina nzara.

Mune kumwe kuongorora, apo vanhu vane kufutisa kana huremu hwakawandisa vakabvunzwa kuti sei vakasarudza zvisina kunaka zvekudya zvekudya, mhinduro yakajairika yaive muyedzo, ichiteverwa nenzara uye mashoma masimba emagetsi ().

Uye zvakare, zvese chishuwo chekumedza uye chekumedza mhedzisiro pahutano zvinoita kunge zvakasarudzika zvakanyanya. Zvinhu zvinokanganisa kutora chingwa zvinosanganisira zera uye zvitendero nezvekuti tsika iyi ine hutano here ().

Snacking zvinoreva kudya kana kunwa kunze kwekudya kukuru. Zvikonzero zvekutora zvekudya zvinosanganisira nzara, kuwanikwa kwechikafu, uye zvakatipoteredza uye zvemagariro.

Kudya zvekudya kunowedzera metabolism yako here?

Kunyangwe zvave zvichikurudzirwa kuti kudya maawa mashoma ega ega kunowedzera metabolism yako, humbowo hwesainzi hautsigire izvi.

Kutsvagurudza kunoratidza kuti frequency yekudya haina chakakosha maitiro pane mangani macalorie aunopisa ().

Imwe yedzidzo muvanhu vanodya yakaenzana nhamba yemakoriyori mune maviri kana manomwe kudya pazuva hakuna kuwana mutsauko mumakoriri akatsva ().

Mune kumwe kuongorora, vanhu vane kufutisa avo vakatevera yakanyanya-yakaderera-koriori chikafu kwemasvondo matatu vakaratidza kuderera kwakafanana mu metabolic rate, zvisinei nekuti vakadya mazana macalorie se1 kana mashanu kudya pazuva ().

Asi, mune kumwe kuongorora, varume vechidiki vanoshanda vakadya yakakura-mapuroteni kana yakakwira-carb tudyo vasati varara vakaona kuwedzera kukuru kweye metabolic rate mangwanani anotevera ().

Kudya kwemaawa mashoma mashoma kunowanzofungidzirwa kuwedzera metabolism. Zvisinei, zvidzidzo zvakawanda zvinoratidza kuti kudya nguva yakawanda kune zvishoma kana kusakosha pametabolism.

Kudya zvekudya kunokanganisa sei kudya uye uremu

Zvidzidzo pamusoro pekudyiwa mhedzisiro pane chishuwo uye huremu zvakapa mhinduro dzakavhenganiswa.

Migumisiro pakudya

Kutapurika kwekudyiwa kunokanganisa sei kudya uye kudya chikafu hakubvumiranwe kwese.

Imwe ongororo yakataura kuti kunyangwe zvidyiwa zvinogutsa nzara kwenguva pfupi uye zvinokurudzira kunzwa kwekuzara, macalorie avo haabhadharwe pakudya kunotevera.

Izvi zvinoguma nekuwedzera koriori yekudya kwezuva ().

Semuenzaniso, mune kumwe kuongorora, varume vane huremu hwakawandisa avo vakadya chinwiwa mazana maviri-macalor maawa maviri mushure mekudya kwekuseni vakapedzisira vadya zana chete macalorie masikati ().

Izvi zvinoreva kuti huwandu hwadzo hwekoriori hwakawedzera neanenge zana macalorie.

Mune kumwe kuongorora kwakadzorwa, varume vakaonda vakadya matatu-epamusoro-protein, akakora-mafuta, kana akakwira-carb zvidyiwa kwemazuva matanhatu ().

Nzara yavo uye huwandu hwese hwekoriori havana kuchinja kana zvichienzaniswa nemazuva avasina kudya zvekudya, zvichiratidza kuti tudyira twaive tisina kwatakarerekera ().

Nekudaro, zvidzidzo zvakaratidza zvakare kuti kunwiwa kunogona kubatsira kudzikisa nzara (,,).

Mune kumwe kuongorora, varume vachidya high-protein, high-fiber snack bar yaive nematanho akaderera eiyo nzara mahormone ghrelin uye akakwirira mazinga ekuzara kwehomoni GLP-1. Ivo vakatora muvhareji yemakumi mana nemazana mashanu emakirori mashoma pazuva ().

Chimwe chidzidzo mumadzimai makumi mana nemana ane kufutisa kana kuwandisa huremu chakacherekedza kuti yekudyira nguva yekurara yakakwira mumapuroteni kana carbs kwakatungamira kudzikira kwenzara uye kunzwa kukuru kwekuzara mangwanani anotevera. Nekudaro, insulin mazinga aive zvakare akakwirira ().

Kubva pane izvi zvakasiyana mhedzisiro, zvinoita sekunge kudya kwekudya pane kudya kunoenderana nemunhu uye mhando yechikafu chinodyiwa.

Migumisiro pahuremu

Yakawanda tsvagiridzo inoratidza kuti kunwa mukati mekudya hakukanganisa huremu (,).

Zvakadaro, ongororo shoma dzinoratidza kuti kudya mapuroteni-akapfuma, akanyanya-fiber zvidyiwa anogona kukubatsira iwe kurasikirwa uremu (,).

Semuenzaniso, ongororo yakaitwa muvanhu gumi nevanomwe vane chirwere cheshuga yakataura kuti kudyiwa kwezvikafu zvishoma zvine mapuroteni uye kunonoka-kugaya macarbs kwakakonzeresa pahuremu hwehuremu hwe2,2 pondo (1 kg) mukati memavhiki mana ().

Kune rimwe divi, zvimwe zvidzidzo muvanhu vane kufutisa kana huremu hwese zvakawanikwa kuti kunwa zvingatungamira mukudzora uremu kana kutowedzera kuwedzera (,).

Mune kumwe kuongorora, makumi matatu nevarume vakaonda vakawedzera koriori yavo ne40% nekudya zvakawandisa macalorie sezvikafu zvekudya pakati pekudya. Vakaona kuwedzera kukuru kwechiropa uye mudumbu mafuta ().

Kumwe kutsvagurudza kunoratidza kuti nguva yezvikafu zvekudya inogona kukanganisa huremu shanduko.

Chidzidzo chevakadzi gumi nevatanhatu vakaonda chakaratidza kuti kudya chinwiwa chine macalorie mazana gumi na1: 00 manheru. Akadzora huwandu hwemafuta avakapisa zvakanyanya kupfuura kudya chikafu chimwechete pa10: 00 a.m. ().

Mhedzisiro yakavhenganiswa inoratidza kuti kurema kupindura kunonoka zvingangosiyana nemunhu uye nenguva yezuva.

Zvakavhenganiswa mhedzisiro mhedzisiro zvinoreva kuti huremu nehavi yekupindura kunonoka zvinosiyana nemunhu, pamwe nenguva yenguva.

Migumisiro pashuga yeropa

Kunyangwe vanhu vazhinji vachidavira kuti zvakafanira kudya kazhinji kuti uchengetedze huwandu hweshuga yeropa mukati mezuva rese, izvi hazviwanzo kuitika.

Muchokwadi, ongororo mune vanhu vane mhando 2 chirwere cheshuga yakawana kuti kudya maviri chete makuru pazuva kwakakonzera kudzikira kweshuga yeropa, mwero we insulin senzwi, uye kurasika uremu pane kudya katanhatu pazuva ().

Zvimwe zvidzidzo zvaratidza kuti hapana mutsauko mumashuga eropa kana huwandu hwakaenzana hwechikafu hwaidyiwa sekudya kana kudya pamwe nezvikafu zvishoma (,).

Ehezve, mhando yechikafu uye huwandu hwakadyiwa ndizvo zvinhu zvikuru zvinokanganisa mashuga eropa.

Yepazasi-carb, yakakwira-fiber snacks yakagara ichiratidzira mhedzisiro inofadza pashuga yeropa uye insulin mazinga pane akakwira-carb snacks mune vanhu vane uye vasina chirwere cheshuga (,,,).

Uye zvakare, zvinotapira zvine huwandu hweeprotein hwakawanda zvinogona kusimudzira shuga yeropa (,).

Mune ongororo mune makumi maviri evarume vane hutano, kudya yakakwira-mapuroteni, yakaderera-carb mukaka wekutapira kwakatungamira kudzikisa mashuga eropa pamberi pekudya kunotevera, zvichienzaniswa neakakwira-carb mukaka tudyo kana muto weorenji ().

Hazvina kufanira kuti utore chikafu kuchengetedza hutano hweropa rehuga. Kudya mapuroteni-epamusoro kana e-high-fiber snacks kunosimudza mashuga eropa mashoma pane kudya yakakwira-carb tudyo.

Inogona kudzivirira inoparadza nzara

Kudya chingwa kunogona kunge kusinganakire munhu wese, asi kunogona kubatsira vamwe vanhu kuti vasave nenzara inoparadza.

Paunoenda kwenguva refu usina kudya, unogona kuzova nenzara zvekuti unozopedzisira wadya akawanda macalorie kupfuura aunoda.

Snacking inogona kubatsira kuchengetedza yako nzara nhanho pane kunyange yakatetepa, kunyanya pamazuva apo chikafu chako chakaparadzaniswa nekuparadzaniswa.

Zvisinei, zvakakosha kuita sarudzo dzakanaka dzekudya.

Kudya tudyo kuri nani pane kuzvibvumira kuti uve nenzara ine hasha. Izvi zvinogona kutungamira mukusarongeka kwekudya sarudzo uye kuwandisa koriori kutora.

Matipi ekudyiwa zvine hutano

Kuti uwane zvakanakisa kubva muzvikafu zvako, tevera nhungamiro idzi:

• Mari yekudya. Kazhinji, zvakanaka kuti utye zvekudya zvekudya zvinopa mazana mazana macalorie uye anokwana magiramu gumi eproteinini kuti ikubatsire kugara wakazara kusvika pakudya kwako kunotevera.
• Kakawanda. Nhamba yako yezvikafu zvishoma inosiyana zvichienderana nezinga rako rebasa uye saizi yekudya. Kana iwe uchinyanya kushingaira, unogona kusarudza zvekudya zvekudya zve3-3 pazuva, nepo munhu anogara zvake angagona zvakanyanya ne1 kana asina zvekudya.
• Kubatika. Chengeta zvinotakurika zvinotakurika paunenge uri kunze uchienda kunofamba kana kufamba kuitira kana nzara ikarova.
• Snacks kudzivisa. Yakagadziriswa, yakakwira-shuga tudyo inogona kukupa iwe pfupi jolt yesimba, asi iwe ungangonzwa kunzwa nzara kweawa kana maviri gare gare.

Paunenge uchidya zvekudya, ita chokwadi chekudya mhando dzakaringana uye huwandu hwechikafu kudzikisira nzara uye kudzivirira kudya kwakanyanya gare gare.

Zvikafu zvishoma zvine hutano kudya

Kunyangwe akawanda akapakurwa zvikafu uye mabhawa aripo, kusarudza zvinovaka zvinovaka muviri zvese kwakanyanya.

Iyo ipfungwa yakanaka yekuisa protein sosi mune yako snack.

Semuenzaniso, ese macottage chizi nemazai akaomeswa-akave akaratidzirwa kukuchengetedza iwe kuzere kwemaawa ().

Zvakare, yakakwira-faibhu tudyo semaarumondi nenzungu zvinogona kudzikisira kudya kwako uye huwandu hwechikafu chaunodya pakudya kunotevera (,).

Heano mamwe mashoma mashoma mazano ehusvusvu.

• tambo chizi
• matsva miriwo zvidimbu
• mbeu yezuva
• kottage chizi nemichero

Kusarudza zvidyiwa zvine hutano zvakakwirira mumapuroteni uye faibha zvinobatsira kudzikisa nzara uye kukuchengetedza iwe kuzara kwemaawa akati wandei.

Chinokosha

Snacking inogona kuve yakanaka mune dzimwe nguva, senge yekudzivirira nzara kune vanhu vanowanzo nyanyisa pakudya kwenguva yakareba vasina kudya.

Nekudaro, vamwe vanogona kuita zvirinani vachidya katatu kana kushoma kudya pazuva.

Pakupedzisira, ichokwadi sarudzo yemunhu. Kana iwe uchizoenda kunodya, ita shuwa yekusarudza chikafu chine hutano chinokuchengetedza iwe kuguta uye kugutsikana.