Iri Ndiro Rako Belly Pane Cocktails, Cookies, uye Zvimwe

Zvemukati

• Doro
• Shuga
• Yakanatswa Carbs
• Yakazara uye Trans Fats
• Ongororo ye

Cocktails, makeke, machipisi ane munyu mbatatisi, hombe ine muto cheeseburger. Izvi zvinhu zvese zvinonaka zvakanaka darn zvakanaka pavanopfuura nemumiromo yako, asi chii chinoitika mushure mekunge vafamba vachidzika nemugwagwa? "Zvisinei kuti chii chaunomedza, maitiro acho akafanana: apfuura pombi yekudya, kuburikidza nesophagus, uye mudumbu mako," anodaro Ira Breite, MD, purofesa mubatsiri wekiriniki muchikamu che gastroenterology paNYU Langone Medical Center. "Asi pane misiyano yekuti sei zvinovaka muviri zvakaita semapuroteni, carbs, uye mafuta," anodaro.

Hezvino izvo zvinoitika kana mamwe aunofarira mafaro ane mhosva akarova dumbu rako, uye maitiro ekutora nzira ine hutano.

Doro

Kusiyana nechero zvimwe zvese zvaunomedza, doro rinonyatsodhonzwa nedumbu (iro dumbu rinoshanda senzvimbo yekumirira chese chaunodya, hapana chinogadziriswa uye chinosvitswa kudzamara mushure mekusvika mudumbu diki). Kana iro girazi revino-kana margarita-rova dumbu rako, chero chikafu chiripo panguva iyoyo chinononoka kupinza doro muropa, ndosaka uchinzwa woozier nekukurumidza kana uri kunwa usina chinhu mudumbu. Iyo yakakwira iyo muzana yedoro iyo cocktail yako ine, iyo yakareba inogara mune yako system uye chidhakwa chaunonzwa. Uye kana iwe uri mukadzi (kana iwe uri padivi rakatetepa), zvinotora nguva yakareba kuti muviri wako uite doro.

Iyo Hutano Nzira: Kuenzanisa-uye kunonoka kushandiswa-ndiko kiyi. Nepo pane zvese zviri nani kunwa nechikafu mune yako system, hazviite kuti iwe udhakwe, Dr Breite anodaro. "Inwa zvishoma kana kuparadzira kunwa kunze kuti muviri wako uve nenguva yekuigadzirisa. Kana iwe ukadzika pasi pfuti shanu nechingwa chechingwa nazvo, unenge uchingonyatsodhakwa uye uzere nemakabohydrate," anodaro.

Shuga

Shuga mumhando dzayo dzose, kunze kwezvinotapira zvekugadzira, zvine simba rakananga pametabolism yako nesimba. Shuga yose inoshandurwa kuva glucose uye fructose, iyo inotorwa kuburikidza nematumbo maduku muropa. Muviri wako unoishandisa seyakareruka uye nekukurumidza sosi yemafuta, asi inomhanya nekukurumidza (ndosaka yakakurumbira "shuga tsaona").

Maitiro Akaita Hutano: Shuga, zvakanaka, inotapira, uye izvo zvinoita kuti ive chikamu chakakosha chezvimwe zvezvinhu zvinotapira pasi pano: yakagadzirirwa chokoleti machips makuki, crème brulee, chokoreti zvese. Asi zvakare ese ane macalories asina chinhu, uye kunze kwekunge iwe uri mumhanyi wepamusoro, hausi kuzopisa iwo ese asina macalories kubva, saka haudi zvakawanda kubva kune yakawandisa shuga. Chenjerera kune zvakavanzwa masosi izvo zvisingaite chero chinangwa chinofadza: zvinwiwa zvemitambo, pasoda, iyo cache yemapere egummy padhesiki revashandi vako raunodya nekuti wakafinhwa.

Yakanatswa Carbs

Carb yakanatswa senge jena jena, pasita, uye hupfu zvakanyatso kubviswa mabiti avo ane hutano. semuenzaniso, mupunga muchena waimbova mupunga webrown usati wabviswa kunze kwefiber-rich. Saka kwete chete iyo yakanatswa carbs yakaderera mune zvinovaka muviri, zvinoshandurwa nekukurumidza nemuviri kuita mashuga uye zvinogona kuwedzera huwandu hweshuga yeropa. Kana aya mazinga akakwirira, muviri wako unoshandisa shuga panzvimbo yemafuta ezvitoro zvekuwedzera simba pakarepo. Iwe unonzwa nzara zvakare nekukurumidza mushure mekucheneswa-carb chikafu chinorema (chikonzero chawakagadzirira kudya zvakare awa imwe mushure mehombe hombe yemapancake), pamwe nemuviri wako usiri kushandisa zvitoro zvemafuta, izvo ndizvo zvaunoda.

Maitiro Akaita Hutano: Ehe, chakakora baguette chinhu chinoshamisa, sezvakaita mapekeki, uye dzimwe nguva chete chena mupunga nemombe uye broccoli ichaita. Zvakadaro, edza kutora akawanda eako ezuva nezuva macarbbs kubva kunonoka kupisa, yakaoma masosi senge bhinzi, michero yakazara uye maveji, uye yakazara zviyo. Nenzira iyo iwe une nzvimbo yeapo neapo splurge.

Yakazara uye Trans Fats

Zvokudya zvine mafuta akawanda kubva kumhuka dzakadai semarbled steak, cheese, uye butter, kana mafuta ekufambisa (anowanzo shandiswa kuchengetedza makuki nemachipisi kuti asaparare mushure menguva refu mumasherufu ezvitoro) vanoita (zvakashata) nenzira mbiri: Munguva pfupi ivo. inogona kugadzira nyaya dzekugaya senge kusvira kana kutoita manyoka. Nguva yakareba, ivo vanokwidza huwandu hwakaipa (LDL) cholesterol, iyo inogona kutungamira kune akaomarara arteri uye yakawedzera njodzi yekurwadziwa kwemoyo kana sitiroko. Mafuta eTrans ndiwo akaipisisa mhosva nekuti ivo havangosimudze yakashata cholesterol, asi chaizvo vanopedza iwo akanaka (HDL) mhando.

Maitiro Akaita Hutano: Neraki, mafuta anotapira ari pasi pemoto, uye vagadziri vazhinji vakaabvisa kubva kuzvigadzirwa zvavo. Saka paunotenga zvekudya zvakaputirwa, verenga zvinyorwa uye iva nechokwadi chekuti pane zvinongedzo zvishoma sezvinobvira. Sarudza nyama yakasendama uye gadzira chizi splurge pane chikamu chekudya kwako kwezuva nezuva. Enda kune zvinhu zvakanaka pakupera kwevhiki; chidimbu chidiki chechimwe chinhu chiFrench uye chakashata, kana kuti Parmesan yakanaka chaizvo pane kuodha chizi yeAmerica pane sandwich yako yemasikati kunze kwetsika.

Ongororo ye