Top Diet Mazano ekuderedza uremu kune Zvakanaka

Zvemukati

• Ongororo ye

Isu hatifarire kukuudza zvaunofanirwa kuita-iwe unogona kuita yako wega sarudzo dzakangwara. Asi isu tiri kuita kusarudzika pano. Tevedza iyi gumi nemimwe mitemo yekutanga uye iwe unodzora uremu. Tinovimbisa.

Kuderedza Uremu: Pump Up The Volume

Chokwadi, iwe unofanirwa kufunga nezvemafuta uye macalorie kana uchifunga nezvekudya kana chikafu. "Asi mweya wekudya uye zvemukati zvemvura, kana vhoriyamu, zvakakoshawo," anodaro Barbara Rolls, Ph.D., muzvinafundo wekudya muPenn State uye munyori we Iyo Volumetrics Kudya Chirongwa. "Zvikafu zvine huwandu hwakawanda zvinogona kukuzadza nema calories mashoma." Semuenzaniso, ungasawane zana macalorie emuzambiringa (anenge 1⁄4 mukombe) unogutsa semazana macalorie emazambiringa (inenge 1 kapu). Mune kumwe kuongorora, Rolls akacherekedza vanhu vaidya saradhi yakaunganidzwa yakakwira nezvibereko zvitsva zvinodyiwa 8 muzana mashoma macalorie (asi vakanzwa zvakazara) sevaya vaive neiri rakatakurwa nepamusoro-soro (uye wezasi-vhoriyamu) toppings senge chizi uye kupfeka. Kune vhoriyamu isina koriori yakarova, sarudza michero ine fiber-yakawanda uye mavegi.

KUSVIRA ZVAKANAKA: Kudya kwakanyanya kwekurara zvakadzama

Kuderedza uremu: Snooze Zvakawanda uye Rasa Zvimwe

Kuzvimanikidza kubva pamubhedha kuti utange-mambakwedza maekisesaizi kunogona kunge kuri kukanganisa kuedza kwako kuderedza uremu kana usiri kutema ziso rakavharika rakakwana. Tsvagurudzo nyowani kubva kuYunivhesiti yeChicago inoratidza kuti skimping pane zzz's paunenge uchidya zvinokonzeresa muviri wako kurasikirwa nemvura yakawanda, mhasuru, uye zvimwe zvinyama-panzvimbo yemafuta-izvo zvinoderedza metabolism yako. “Uyewo, kushaikwa kwokurara kunoita kuti muviri wako unzwe kunetseka,” anodaro Susan Kleiner, Ph.D., R.D., muridzi weHigh Performance Nutrition muMercer Island, Washington, “uye kana izvozvo zvikaitika, zvinoramba zvakakora.” Uyezve, inogona kuwedzera kugadzirwa kwemuviri wako weghrelin, iyo yekudya-inowedzera mahormone. Kuderedza uremu: Usanwa MaCalorie Ako

Avhareji yeAmerica anowana 22 muzana yemakoriyori ake ezuva nezuva (angangoita 350) kubva muzvinwiwa. Dambudziko: "Mvura inofamba nekukurumidza kuburikidza nemudumbu mako kuti huropi hwako hwone macalorie anwiwa," anodaro Kleiner. Chidzidzo muAmerican Journal of Clinical Nutrition chakawana kuti vanhu vanocheka zvinwiwa zvine shuga kubva mukudya kwavo vakarasikirwa nepondo imwe mushure memwedzi mitanhatu kupfuura avo vakacheka huwandu hwakafanana hwemakori kubva muchikafu.

Uye sodas handiyo chete zvinwiwa zvekuchenjerera, anodaro Bob Harper, murairidzi weNBC's The Biggest Loser. "Unogona kupisa 200 makorikori uchirovedza muviri kwemaminitsi makumi matatu uye wozoadzorera zvakare mumuviri wako nekunwa chinwiwa chemitambo kana latte yakazadzwa neshuga."

ZVINHU ZVINHU ZVINONOGONA: Maitiro ekukweva nzira yako slim

Kuderedza uremu: Pair Kumusoro Kuti Upare Pasi

Mapuroteni, kubva munyama, bhinzi, uye nzungu, uye faibha, anowanikwa mune yakazara-gorosi chingwa uye zvigadzirwa, zvinogara-zvidiki zvidiki. Kunyangwe zvirinani: idya pamwe chete. "Fibhi inonwisa mvura uye inozvimba mudumbu, ichitora nzvimbo," anodaro Kleiner, nhengo yebhodhi reSHAPE. "Uye protein inotumira chiratidzo chehormone kumuviri wako chinoita kuti unzwe kuguta." Chidzidzo chakabudiswa muNew England Journal of Medicine chinoratidza kuti vanhu vanotevera kudya kunobatanidza zviviri izvi vanowanzoda kurasikirwa kana kuchengetedza uremu, zvichida nokuti havaoni mashuga eropa anogona kukonzera kudhakwa.

Kuderedza Uremu: Veg Out Kamwe Pavhiki

Nutritionists vanofarira kuseka kuti hapana munhu akambowana mafuta achidya karotsi. Pane chokwadi kune icho: Chidzidzo muAmerican Journal of Clinical Nutrition chinoshuma kuti vanodya miriwo vane 15 muzana vashoma mukana wekuve wakafuta kana kufutisa kupfuura shamwari dzavo dzinodya nyama. Imhaka yekuti varimi vanowanzo tora mashoma macalorie nemafuta, uye mimwe michero nemiriwo. Asi iwe haufanire kuenda inotonhora-turkey pane iyo, uh, turkey kuti uone rubatsiro. Edza kuenda usina nyama kamwechete pasvondo: Tsiva pasi nyama yemombe mumatacos nebhinzi, kana kuva nehummus sangweji pane yako yenguva dzose ham neSwitzerland.

NYAYA DZOKUDYA DZOKUDYA: Zunza yako yekudya kwemangwanani zvine hutano Kuderedza Huremu: Pamberi-Takura Macalorie Ako

Iwe wakanzwa miriyoni nguva: Usasvetuka kudya kwemangwanani. "Kudya chinhu chekutanga kunodzosera macalorie ako kupisa," anotsanangura kudaro Bob Harper, akagadzira yedu Bikini Body Countdown Workout. "Kana ukasadya mukati memaawa maviri uchimuka, metabolism yako inogona kudzikira kuchengetedza simba." Noshing mangwanani anokupa simba uye anowedzera simba rako rekuramba uri munzira mazuva ese. Kutaura zvazviri, vatsvakurudzi veDhipatimendi rekurima reUnited States vakawana dieters vanodya kudya kukuru kwemangwanani vanobudirira zvakanyanya pakurasikirwa nemafuta emuviri kupfuura avo vasingagadziri kudya kwekudya kwekudya kwekutanga. "Vakadzi vazhinji vanofanirwa kuvavarira kuwana macalorie mazana matatu kusvika mazana mana pakudya kwemangwanani," anodaro Bob Harper.

Mukutsamwa kuti ubude kunze kwemusuwo? Ita shoma prep basa: NeSvondo, chikwapura batch yemazai akaomesesa-kubikwa (makumi masere macalorie imwe neimwe), uye ubatanidze imwe nepaketi yeoatmeal yekukasira inogadzirwa nemukaka usina nonfat uye bhanana rakakwenenzverwa (anenge 290 macalorie). "Protein inopedza nzara," anodaro Bob Harper, "uye macarbs anokupa simba."

ZVAKAITIKA ZVEMAOKO: Nhungamiro kune vakanaka, vakaipa, uye vane mafuta

Kuderedza uremu: Ita Shamwari neMafuta

Mafuta ane kanopfuura kaviri macalorie ecarbs kana protein, asi "muviri wako unoda mafuta kuti ushande," anodaro Kleiner. "Kana iwe usingawani zvakakwana mukudya kwako, uropi hwako hunotumira chiratidzo kumasero ako kuti abate pamafuta emuviri." Izvi zvinoreva kuti ungangoda kuwedzera chaiko kudya kwako mafuta kuitira kuti udzike pasi.

Muchokwadi, ongororo ichangoburwa muThe New England Journal of Medicine yakawana kuti vakadzi vaidya chikafu chine mafuta ane mwero (35 muzana yemakoriyori) vakadurura avhareji yemapaundi gumi nematatu-uye vakaachengeta-kure kupfuura avo vane chirongwa chemafuta mashoma. Mafuta anotorawo nguva yakareba kuti agayiwe uye anobatsira kudzivirira nzara uye kunwa.

Tarisa kudyara masosi emafuta semafuta emuorivhi, nzungu, uye maavocado, pamwe nehove, kune mafuta ane hutano e polyunsaturated uye monounsaturated mafuta. Tichifunga kuti uri kudya 1,600 macalories pazuva, chinangwa chekuchengetedza mafuta ako ezuva nezuva akapoteredza 62 gramu, kana 560 makori.

HUPENYU HWEMAHARA KUSVIRA: Nyanzvi yezvehutano inowedzera swaps

Kuderedza Uremu: Ita Chikafu Chiitiko Chikuru

“Vanhu havazivi zvavari kuisa mumiromo yavo,” anodaro Kleiner, “kunyanya pavanenge vachidya vari pamberi pekombiyuta kana kuti TV. Asi kana iwe ukasaterera kune chikafu chako, iwe unodya zvakanyanya. "Matumbu edu haazivi kuti takaguta kana pfungwa dzedu dzisina kutarisisa pakudya," anodaro Rolls. Anokurudzira kuveza nguva yekugara pasi uye kudya kamwe chete "kurangarira" kudya pazuva. Kana iwe uchifanira kushanda masikati, tora kuruma pakati peemail uye ita nhamburiko yekuziva kunakidza yega yega.

Kuderedza Uremu: Enda Mberi, Iva Iyo Cookie

Chidzidzo chiri mumagazini Obesity chinoratidza kuti vakadzi vakati vakatevera chikafu chakaomarara vaive nezvikamu gumi nezvipfumbamwe kubva muzana zvekuwedzera kufuta kupfuura avo vane hurongwa hwekudya hwakapfava. "Paunenge uine pfungwa dzese-kana-dzisina, uri kuzvimisikidza kuti utadze," anodaro James O. Hill, Ph.D., director weCentre for Human Nutrition paUniversity yeColorado, Denver. "Kazhinji, kutsvedza kumwe kuchakusiya uchinzwa kukundwa uye kukukonzera kuti ukande mapfumo pasi." Pane kudaro, ita zvese kamwechete mukati mechinguva. Kleiner anokurudzira kuzvipa makadhi mashanu ekuti "buda mukudya kwangu pasina" makadhi vhiki nevhiki. Ingo ganhurira iwe kune chikamu chimwe chete nguva imwe neimwe.

MHOSVA YEMAHARA-YEMAHARA: Edza izvi zvakaderera macalorie chokoreti mapepa

Kuderedza Uremu: Iva Chikafu Sleuth

Pasuru kana menyu inogona kutaura kuti chikafu "chakaderedzwa-calorie," asi hazvireve kuti isarudzo yakangwara. "Kana isu tichiona izvi zvakanaka-zvako-zvinoti-pasi-carb, moyo-hutano, kana organic, semuenzaniso-isu tinotenda kuti tinogona kuenda kure nekudya zvakanyanya," anodaro Lisa R. Young, Ph.D., RD, an adjunct chikafu mupurofesa paNew York University. Chokwadi, muchidzidzo cheCornell University, vaongorori vakawana vekudyira muresitorendi "ine hutano" vakarerutsa chikafu chavo neanoda kusvika mazana maviri macalorie. Tarisa koriori kuverenga! Unogona kushamisika!

ZVOKUDYA CHOKWADI: Usatenda idzi 7 dzinozivikanwa ngano dzekudya

Kuderedza uremu: Deredza Zvishoma Zvako

Kuverenga macalorie ndiyo yekutanga gumi yekudzikira uremu, asi inoenda ruoko-mu-ruoko pamwe nechikamu kudzora. "Tinowanzopedza-kudya nekuti tinowanzo'dya nemaziso edu '- kana tichigona kuzviona mundiro yedu, pfungwa dzedu dzinofunga kuti tinofanirwa kuzvipedza," anodaro Young. Kuti uchengetedze servings mukutarisa, shandisa ndiro diki. Vatsvakurudzi vepaCornell University vakawana vanhu vaidya mahamburger kubva mumasosi vaifunga kuti vaidya avhareji ye20 muzana mamwe makorikori kupfuura zvavaiita chaizvo, asi avo vaidya mahwendefa gumi nemaviri-inch vaifunga kuti vakadya zvishoma uye vakanga vasina kugutsikana. Saka isa chikafu chako chikuru pane dhishi resaladhi panzvimbo.

Ongororo ye