Kodi mwatopa ndi kuyesa njira zosiyanasiyana zochepetsera thupi? Kuwerengera ma calories ndi kuyeza ndi kuyeza chakudya chanu kungakhale ntchito yovuta, sichoncho? Koma mukuganiza bwanji za njira yochepetsera thupi popanda kuwerengera ma calories komanso posankha zakudya zoyenera? Zakudya za Sugar Busters! ndi njira imodzi yotere. Cholinga chachikulu cha zakudyazi ndikulamulira kuchuluka kwa shuga ndi ufa woyengedwa womwe timadya.
Kodi mfundo yaikulu ya zakudya za Sugar Busters! ndi iti?
Ndondomeko iyi ya zakudya ndi yosavuta kwambiri. Imati mutha kuchepetsa thupi potsatira zakudya zokhala ndi ulusi wambiri, mitundu yoyenera ya zipatso, ndiwo zamasamba, mapuloteni, ndi tirigu wonse. Koma vuto lalikulu ndikusiya kwathunthu shuga woyengedwa bwino ndi ufa woyera.
Mwachidule, zakudya izi zimachokera ku zakudya zomwe zili ndi glycemic index yotsika (GI) . Tsopano mwina mukudabwa kuti glycemic index (GI) ndi chiyani. Ndi muyeso wa momwe chakudya chomwe timadya chimakwezera shuga m'magazi mwachangu komanso mochuluka bwanji.
- Zakudya zokhala ndi GI yokwera: Izi zimagayidwa mwachangu ndipo zimapangitsa kuti shuga m'magazi akwere mwadzidzidzi.
- Zakudya za Low GI: Izi zimagayidwa pang'onopang'ono, zomwe zimathandiza kuti shuga m'magazi azikhala bwino.
Taganizirani izi, zinthu monga buledi woyera, mpunga wofiirira, mbatata, ndi shuga zili ndi GI yapamwamba kwambiri. Koma sizikutanthauza kuti chakudya chonse ndi choipa. Bukuli limakuphunzitsani momwe mungadyere chakudya "chabwino", makamaka tirigu wonse monga mpunga wofiirira ndi oats.
Cholinga chachikulu cha njira imeneyi ndikuwongolera kulemera kwa thupi mwa kuwongolera kuchuluka kwa shuga m'magazi.
Kodi ndi zinthu ziti zomwe tingadye ndi zomwe sitingathe kudya?
Zakudya zimenezi siziletsa kwathunthu magulu akuluakulu a zakudya. Komabe, zakudya zomwe zili ndi glycemic index (GI) yambiri ziyenera kuchotsedwa . Tiyeni tiwone zomwe zili.
| Zakudya Zololedwa | Zakudya Zoletsedwa |
|---|---|
| Zipatso ndi ndiwo zamasamba:Mitundu yambiri ndi yoyenera. (monga maapulo, malalanje, zipatso, ndiwo zamasamba zobiriwira) | Zipatso ndi ndiwo zamasamba zina: Shuga wambiri monga mbatata, beets, chimanga, mavwende, chinanazi. |
| Mbewu: Mpunga wa bulauni, buledi wa tirigu wonse, oatmeal, ndi buckwheat. | Mbewu zoyengedwa: buledi woyera, mpunga wofiirira, zakudya zopangidwa ndi ufa woyera (makeke, mabisiketi, ma buns). |
| Mapuloteni: Mkaka wopanda mafuta ambiri, tchizi, yogati, mazira, mtedza, nsomba, ndi nyama zopanda mafuta ambiri monga ng'ombe ndi nkhumba. | Shuga ndi maswiti: Shuga wa patebulo, soda, maswiti, chokoleti, zakudya zotsekemera. |
| Zotsekemera: Zotsekemera zopangidwa monga Equal, Sweet'N Low zimaloledwa m'malo mwa shuga. Ayisikilimu wopanda shuga ndi wovomerezeka. | Zakudya Zokonzedwa: Pewani zakudya zopakidwa m'mabokosi chifukwa zingakhale ndi shuga wobisika. |
| Mowa: Mowa wochepa, makamaka vinyo wofiira, ndi wololedwa. | Mowa: Mowa suvomerezeka chifukwa uli ndi GI yapamwamba. |
Kodi izi zimafuna khama lochuluka bwanji?
Chabwino kwambiri pa izi ndichakuti simuyenera kuwerengera ma calories kapena kuyeza chakudya chanu. Koma muyenera kusamala ndi kukula kwa chakudyacho.
Kale, zingakhale zothandiza kusunga buku lonena za nkhaniyi mpaka mutakumbukira bwino chomwe chili chabwino ndi chomwe chili choipa kudya.
Kukonza chakudya ndi kugula zinthu
Ndi bwino kuphika chakudya chanu kunyumba, chifukwa zakudya zambiri zomwe mumagula m'sitolo zimatha kukhala ndi shuga wobisika womwe sitikudziwa. Ichi ndichifukwa chake ndikofunikira kuwerenga zilembo zomwe zili m'malemba pogula zinthu.
Kuchita masewera olimbitsa thupi
Kuchita masewera olimbitsa thupi n'kofunikira kwambiri pamodzi ndi zakudya izi. Mutha kuchita masewera olimbitsa thupi aliwonse omwe mukufuna. Ngakhale kungoyenda kwa mphindi 30 patsiku ndikokwanira.
Kodi izi ndizoyenera anthu omwe ali ndi zosowa zapadera pazakudya?
Kodi ndi yoyenera kwa anthu osadya nyama?
Kunena zoona, izi sizoyenera anthu osadya nyama, chifukwa chakudya ichi chimalimbikitsa kudya mapuloteni ambiri ochokera ku nyama.
Kwa iwo omwe amadya zakudya zopanda mafuta ambiri?
Ngati nthawi zambiri mumatsatira zakudya zokhala ndi mafuta ochepa komanso chakudya chambiri, izi sizingakhale zoyenera kwa inu. Chifukwa zakudya zambiri zomwe zimatchedwa 'mafuta ochepa' pamsika zimakhala ndi shuga wambiri. Zakudya za Sugar Busters! zimalimbikitsa kudya 30%-40% ya ma calories anu a tsiku ndi tsiku kuchokera ku mafuta. Koma sizikutanthauza mafuta oipa, koma mafuta athanzi ndi nyama zopanda mafuta.
Kwa iwo omwe amadya zakudya zopanda mchere wambiri?
Inde, njira iyi ingakhale yothandiza kwambiri ngati mukudya zakudya zopatsa thanzi zomwe zimasunga mchere wambiri. Njirayi imaphatikizapo kupewa zakudya zopangidwa ndi zinthu zina, zomwe zimachepetsa mchere wambiri. Komabe, ndikofunikira kusamala ndi kuchuluka kwa sodium m'malembo azakudya.
Malingaliro azachipatala: Kodi izi zikugwiradi ntchito?
Funso lofunika kwambiri ndi ili. Tiyeni tiwone zomwe madokotala akunena pankhaniyi.
Kuchepetsa thupi n'kotsimikizika mukasiya zakudya monga mbatata, chimanga, mpunga wofiirira, buledi woyera, beets, mowa, ndi shuga woyengedwa muzakudya zanu. Mudzawona zotsatira mwachangu, makamaka ngati mwadya zakudya zambirizi muzakudya zanu zachizolowezi.
Njira ya Sugar Busters! imagwira ntchito pochepetsa ma calories ochokera ku shuga wowonjezera ndi zakudya zokonzedwa ndikuwonjezera zakudya zokhala ndi ulusi wambiri zomwe zimakuthandizani kumva kukhuta. Ndiwo zamasamba zokhala ndi ulusi wambiri, tirigu wonse, nyama yopanda mafuta ambiri, nsomba, mafuta athanzi, ndi zipatso ndiye maziko a dongosolo lililonse lochepetsa thupi labwino.
Koma chofunika kwambiri kukumbukira ndi chakuti, ngakhale kuti anthu omwe adatsatira njira imeneyi adapambana, palibe umboni wokwanira wa sayansi wotsimikizira zotsatira zake.
Njira iyi ingakhale yoyenera kwambiri kwa anthu omwe ali ndi matenda a shuga kapena insulin resistance . Chifukwa chake ndi chakuti imayang'ana kwambiri zakudya zomwe zili ndi GI yotsika, zomwe zimathandiza kuwongolera kuchuluka kwa shuga m'magazi.
Malangizo ofunikira kwambiri: Ngati muli ndi vuto lililonse la matenda (makamaka matenda a shuga, matenda a mtima), onetsetsani kuti mwalankhula ndi dokotala wanu musanayambe njira iliyonse yochepetsera thupi ngati iyi.
Uthenga Wopita Nawo Kunyumba
- Sugar Busters! ndi ndondomeko ya zakudya zomwe zimakuthandizani kuchepetsa thupi popanda kuwerengera ma calories, kudzera mu zakudya zomwe zimayang'anira kuchuluka kwa shuga m'magazi (GI yotsika).
- Pankhaniyi, muyenera kupewa zakudya zomwe zili ndi GI yokwera, monga shuga woyengedwa, ufa woyera, mpunga woyera, ndi mbatata.
- Kudya tirigu wonse, ndiwo zamasamba zokhala ndi ulusi wambiri, zipatso, mapuloteni opanda mafuta ambiri, ndi mafuta abwino kumalimbikitsidwa.
- Ngakhale kuti njira iyi ndi yosinthasintha, imafuna kudzipereka pang'ono chifukwa muyenera kupewa zakudya zokonzedwa kale.
- Izi zingakhale zovuta pang'ono kwa munthu amene amadya kunja pafupipafupi.
- Chofunika kwambiri: Nthawi zonse funsani dokotala wanu musanayambe kudya zakudya zatsopano, makamaka ngati muli ndi matenda ena.
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