Kodi mukuyesera kuchepetsa thupi? Ndiye mwina mumasamala kwambiri zomwe mumadya komanso kuchuluka kwa zomwe mumayika pa mbale yanu. Ndi chinthu chabwino. Koma, kodi ndingakufunseni funso? Kodi mumaganiziranso zomwe mumayika mugalasi lanu? Anthu ambiri, ngakhale kuti amalamulira zakudya zawo, saganizira kwambiri zomwe amamwa. Pamenepo ndi pomwe cholakwika chachikulu chimachitika. Ngati mumwa chakumwa chokhala ndi shuga wambiri ndi ma calories ndi chakudya chopatsa thanzi, khama lanu lonse lochepetsa thupi limatha kutha.
Mdani woopsa wa "Empty calories"
Mwachidule, zakumwa zokhala ndi shuga monga soda, zakumwa zopangidwa ndi zipatso, zakumwa zopatsa mphamvu, ndi zakumwa zamasewera zili ndi shuga ndi ma calories, koma sizipereka zakudya zomwe thupi limafunikira. Timazitcha "ma calories opanda kanthu." Taganizirani ngati kuyika madzi mgalimoto yanu m'malo mwa mafuta. Thanki ya galimotoyo imadzaza, koma injini siilandira mphamvu iliyonse. Zomwezo zimagwiranso ntchito pa zakumwa izi. Ngakhale mukumva kukhuta, thupi lanu silipeza phindu lililonse, zimangokupangitsani kunenepa kosafunikira.
Kupitiriza kumwa zakumwa zamtunduwu sikuti kudzangowonjezera kunenepa kokha, komanso kudzawonjezera chiopsezo chanu cha matenda ena akuluakulu.
- Matenda a Shuga a Mtundu Wachiwiri
- Matenda a Mtima
- Matenda a chiwindi a mafuta osamwa mowa (NAFLD)
- Matenda ena aakulu
Kumbukirani kuti zakumwa zina zimakhala zoopsa kwambiri kuposa zina poyesa kuchepetsa thupi. Choncho tiyeni tiwone zakumwa zomwe muyenera kupewa.
Ngati mukuyesera kuchepetsa thupi, pewani zakumwa izi!
Ponena za zakumwa zokhala ndi shuga, si zonse zomwe zimapangidwa mofanana. Zina zimakhala ndi ma calories ndi mafuta ambiri. Nazi zina mwa zomwe zimayambitsa vutoli.
| Mtundu wa chakumwa | N’chifukwa chiyani n’zoopsa? |
|---|---|
| Ma Milkshake | Izi ndi mafuta ndi ma calories chabe. Chokoleti ya milkshake yachizolowezi imatha kukhala ndi ma calories 570, magalamu 22 a mafuta, ndi magalamu 66 a shuga. Izi ndi pafupifupi gawo limodzi mwa magawo atatu a ma calories omwe mumadya tsiku lililonse mu galasi limodzi lokha! Choopsa kwambiri ndi "freakshakes" zodziwika bwino. Zikapakidwa makeke, zidutswa za makeke, ndi mipiringidzo ya chokoleti, zimatha kuwonjezera ma calories anu a tsiku ndi tsiku ndi ma calories 1,000. |
| Soda ndi zakumwa zokhala ndi carbonated | Palibe chodabwitsa pa izi. Soda wamba imakhala ndi ma calories 150 ndi supuni 7 (magalamu 35) a shuga. Malinga ndi malangizo a World Health Organization, sikoyenera kuti mwamuna adye magalamu opitilira 36 a shuga patsiku ndipo mkazi adye magalamu 25. Ndipo onani, botolo limodzi lokha la soda ndilokwanira kupitirira malire amenewo, sichoncho? Ngakhale kumwa botolo limodzi lowonjezera la soda patsiku kumatha kuwonjezera kulemera kwakukulu pakapita chaka. |
| Zakumwa Zamasewera ndi Mphamvu | Izi zimapangidwa kuti zilowe m'malo mwa mchere monga sodium ndi potaziyamu zomwe zimatayika chifukwa cha thukuta panthawi yochita masewera olimbitsa thupi kwambiri (monga kuthamanga kwa ola limodzi, marathon). Ngati simuchita khama, kungomwa izi kungowonjezera shuga ndi ma calories osafunikira m'thupi lanu. Shuga womwe uli m'zimenezi ukhoza kukhala wochuluka kuposa soda. Kuwonjezera pa shuga, zakumwa zopatsa mphamvu zimakhala ndi caffeine wambiri, zomwe zingakhalenso zovulaza thanzi lanu. |
Chabwino, ndiye tiyenera kumwa chiyani? (Zosankha zabwino)
Takambirana za zinthu zoipa. Tsopano tiyeni tiwone njira zabwino komanso zopatsa thanzi zomwe mungamwe ngati mukuyesera kuchepetsa thupi.
Chisankho chabwino kwambiri: madzi!
Inde, madzi ndi ofunikira kwambiri! . Madzi alibe ma calories. Amaletsanso kusowa madzi m'thupi, amawalitsa khungu, ndipo ndi ofunikira kuti thupi lizigwira ntchito bwino. Ngati mwatopa kumwa madzi wamba, mutha kuwonjezera chidutswa cha laimu, chidutswa cha nkhaka, kapena masamba a timbewu ta ...
Zosankha zina zabwino
- Tiyi wopanda shuga: Ndi bwino kumwa tiyi wobiriwira, tiyi wakuda, komanso tiyi wa m'deralo wa belimal, ranawara, ndi iramusu wopanda shuga. Izi zilinso ndi ma antioxidants.
- Khofi Wopanda Zotsekemera: Khofi imatha kufulumizitsa kagayidwe ka thupi. Komabe, ngati muwonjezera shuga ndi kirimu wambiri, sizingathandize.
- Madzi a ndiwo zamasamba zatsopano: Madzi opangidwa kunyumba (opanda shuga wowonjezera) opangidwa kuchokera ku ndiwo zamasamba monga kaloti, beets, ndi nkhaka ndi othandiza kwambiri.
- Mkaka wopanda shuga wambiri: Galasi la mkaka wopanda mafuta ambiri ndi njira yabwino yopezera mapuloteni ndi calcium.
Momwe mungasankhire mwanzeru: Werengani chizindikirocho
Mukapita kusitolo kukatenga chakumwa, khalani ndi chizolowezi chowerenga chizindikiro chomwe chili kumbuyo. Izi zimathandiza kwambiri pa thanzi lanu.
- Ma calories: Onani kuchuluka kwa ma calories omwe ali mu gawo limodzi la chakumwa.
- Shuga: Yang'anani gawo la 'Shuga' kuti muwone kuchuluka kwa magalamu omwe alimo. Magalamu 4 ndi pafupifupi supuni imodzi ya shuga. Mwanjira imeneyi mutha kudziwa kuchuluka kwa shuga komwe kuli mkati mwake.
- Kukula kwa Kutumikira: Izi ndizofunikira kwambiri. Nthawi zina botolo lalikulu limatha kukhala ndi magawo awiri kapena atatu. Chiwerengero cha ma calories omwe ali pa chizindikirocho ndi pa kutumikira kulikonse. Ngati mumwa botolo lonse, chiwerengero cha ma calorieschocho chidzawonjezeka ndi awiri mpaka atatu!
Kumbukirani, 'Osawonjezera Shuga' sikutanthauza 'Osawonjezera Shuga'. Madzi a zipatso amakhala ndi shuga mwachibadwa. Chifukwa chake, nthawi zonse ndibwino kudya zipatso zatsopano kunyumba kusiyana ndi madzi a zipatso opakidwa m'sitolo.
Ndikukhulupirira kuti izi zikuthandizani paulendo wanu wochepetsa thupi. Ngakhale izi zingawoneke ngati kusintha kochepa, zitha kukhudza kwambiri thanzi lanu komanso kulemera kwanu. Ngati muli ndi matenda monga matenda a shuga kapena nkhawa zina zokhudza kuchepetsa thupi, ndi bwino kuonana ndi dokotala wa banja lanu kuti akupatseni upangiri.
Uthenga Wopita Nawo Kunyumba
- Kuchepetsa thupi kumatanthauza kusamala ndi zomwe mumadya komanso zomwe mumamwa.
- Soda, zakumwa zotsekemera, ndi zakumwa zopatsa mphamvu ndi magwero a "ma calories opanda kanthu" omwe sapereka zakudya zokwanira.
- Musanagule chakumwa chilichonse, werengani chizindikirocho ndipo dziwani kuchuluka kwa shuga ndi ma calories.
- Madzi oyera ndi chakumwa chabwino kwambiri chomwe chingathandize thupi kupewa kutaya madzi m'thupi komanso kuchepetsa thupi.
- Funsani dokotala wanu kuti mudziwe zakudya ndi zakumwa zomwe zili bwino kwa inu kutengera thanzi lanu.
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