A Mark Haub, pulofesa ku Yunivesite ya Kansas, akuwonetsedwa momveka bwino mwa ophunzira ake, chomwe chimapangitsa kuti thupi lisinthe.
Kuwonetsa kuti kuchepa thupi kumadalira kuchuluka kwa ma calories omwe amadya, adakhala milungu 10 akudya zakudya zopanda pake: makeke, tchipisi, chimanga cha shuga, chokoleti, ndi zakudya zina "zopanda zakudya".
Kusankha "zakudya" zoterezi, Dr. Haub malire kugwiritsa ntchito makilogalamu 1800 omwe amafunikira m'thupi la 2600. Kumayambiriro kwa zakudya BMI inali 28.8 (onenepa kwambiri), ndipo pamapeto pake, adafika ku 24,9 ( wabwinobwino). Komanso, zizindikilo zambiri zazaumoyo zidasintha bwino, makamaka:
- Cholesterol yonse yatsika ndi 14% (kuyambira 214 mpaka 184)
- Kuchepetsa 20% ya cholesterol "yoyipa" (LDL) (kuyambira 153 mpaka 123)
- 25% yowonjezera cholesterol "chabwino" (HDL) (37 mpaka 46)
- 39% yachepetsa milingo ya triglyceride m'magazi (TC / HDL 5.8 mpaka 4.0)
- Glucose yatsika kuchokera ku 5.19 mpaka 4.14
- Kuchuluka kwa mafuta mthupi kwatsika ndi kotala (kuyambira 33.4% mpaka 24.9%)
- Kusintha konsekonse kuchokera kulemera kwa 90 kg mpaka 78 kg
Awiri mwa atatu (1200 kcal), mphamvu yake inali zokhwasula-khwasula zotchuka: makeke, tchipisi, chimanga, chokoleti. Komabe, wachitatu wotsala (600 Kcal) Pulofesa adasiya pansi pa masamba, masamba, mapuloteni, nyemba zamzitini, ndi zina zambiri, zomwe adadya ndi banja lake, monga amalemba, kuphatikiza, "kupereka mwana chitsanzo choyipa" . Anatenganso multivitamin tsiku lililonse.
Chifukwa chopambana mosakayikira kwa kuyesaku, Pulofesa akuwonetsa kuti onse abwereza izi. Amangonena kuti ndichikumbutso chabwino kwambiri kuti poyambira ma calories amapereka mphamvu ya kulemera kwa thupi ndi zina zokhudzana ndi thanzi. Iye akuti: “Ndidachita izi, ndimadya chakudya chopatsa thanzi, komabe, sindinakhale. Chifukwa ndimadya zambiri kuposa zomwe zimafunikira thanzi ".
Komanso, Pulofesa adati anthu ambiri amadya chakudya chofananacho monga choyambirira, ndipo ngakhale titaganiza kuti chingasinthidwe ndi chakudya chathanzi, zingakhale zofunikira kuwerengera kalori ndikumvetsetsa kuti izi ndi zosatheka. Koma kuyamba ndikuchepetsa magawo kungakhale chisankho chabwino kwambiri, motero, ndikosavuta kuyambitsa.
Kanema wa Pulofesa wokhudza kuyesera pa YouTube (Chingerezi).
Zakudya Zakudya Zakudya Zambiri za Mark Haub
Ngati Pulofesa wa "botany" kwa inu sindiye mkangano womaliza woti ndi chakudya chiti chomwe chiyenera kukhala chopatsa thanzi komanso chokongola, dzifunseni momwe munthu angayang'anire yemwe amadya a McDonald's cheeseburger awiri, batala lalikulu, ndi lalikulu galasi la sprite?
Inde, zikuwoneka ngati Dwight Howard anali kudya ku McDonalds. Mu chitsanzo ichi, zachidziwikire, chofunikira kwambiri ndi chenjezo loti "osayesanso." Kugwiritsa ntchito mphamvu mwamphamvu kwa othamanga tsiku lililonse kumatha kukhala kupitirira katatu kuposa nthawi ya anthu ambiri ndipo kumawotchera zakudya zopatsa mphamvu ma calorie 2 okhala m'mizinda, makamaka kunena pang'ono, kwakukulu.
Chifukwa chake, mukamadya zakudya zopanda zakudya, kumbukirani, choyamba, kuti chokoleti ndi zakumwa zotsekemera zimatha kukhala ndi gawo limodzi mwa magawo atatu a chakudya chanu cha tsiku ndi tsiku, komanso zakudya zokhala ndi michere yofunikira sizingakhale "malo" okwanira kudya caloric. Komanso, kumbukirani kuti maswiti, omwe amadya kwambiri sawonjezerapo kukhuta, koma m'malo mwake, amachulukitsa njala komanso kudya mopitirira muyeso.
Tsopano, mwachiwonekere, ngakhale mutakhala kuti mukukayikira kuchuluka kwa kuwerengera zopatsa mphamvu kuti muchepetse kunenepa, simukukayikira kuti mphamvu zamagetsi zimakupangitsani kuti muchepetse kunenepa kapena kunenepa. Ndipo kafukufuku wambiri akuwonetsa kuti kalori, mosasamala kuchuluka kwa mapuloteni, mafuta ndi chakudya ndizofunikira kuti muchepetse thupi.
Komabe, kukhalabe ndi thanzi labwino sikokwanira kungowerengera zopatsa mphamvu, koma kumafunikira kudya kwama protein ndi micronutrients okwanira. Dr. Haub amathandizira kugwedeza kwa protein komanso mavitamini, koma njira yosangalatsa kwambiri ndikupeza michere yonse yofunikira kuchokera pachakudya chenicheni. Mapulogalamu amakono monga MWR, amapereka mpata wopeza zakudya zabwino ngakhale ndi zakudya zochepa zomwe m'mabuku 80-ies zimawoneka ngati zosatheka. Lembani menyu omwe mumawakonda mu kalori yoyenera, ndipo kulemera kwanu kudzasintha molingana ndi kuchuluka kwa mphamvu.
Ndipo tsopano simungathe kuopa zakudya zopanda pake ngati mukutsimikiza kuti zimakutengerani kupitirira kuchuluka kwa kalori ndikuti "zimachotsa" mavitamini ndi michere yofunikira kuchokera pachakudya. Tsitsa thupi bwinobwino!