Zamkatimu
Zakudya "zozizwitsa": "zomwe zimawonjezera" sizomwe zimayambitsa thupi lanu
zakudya
Katswiri wazakudya zopatsa thanzi Ariadna Parés akuwulula zovuta zomwe zimadza chifukwa chodya moperewera thupi, mahomoni ndi kagayidwe kabwino
Lonjezo kuwonda msanga, chotsani gulu la chakudya (kapena chiwonetseni) kapena kudalira mtundu umodzi wa chakudya, onaninso maumboni ochokera kwa omwe akuyenera kukhala otsatira kuti awonjezere kukhulupirika kwawo kapena kupereka Zogulitsa m'malo kapena zowonjezera zomwe zikuyenera kukuthandizani kuti muchepetse thupi kapena kukhala ndi thanzi labwino. Izi ndi zina mwa zomwe tingathe kuzindikira Zakudya zoletsa (kapena "zakudya zozizwitsa"), malinga ndi Ariadna Parés, katswiri wazakudya komanso wothandizira pa pulogalamu ya MyRealFood.
Ena ndi otchuka kwambiri kuposa ena chifukwa ena ali ndi dzina lawo lamalonda kapena chizindikiritso monga Zakudya zaku dukan, yomwe imachotsa kwathunthu chakudya kapena Zakudya za atitchoku kapena chakudya cha chinanazi, chomwe chimangokhala chakudya chimodzi. Ena amakonda Zakudya "Detox" o Zakudya "zotsuka" amachokera pakumwa pafupifupi maswiti kapena ma smoothies kwa masiku angapo. Ndipo zina zimaphatikizapo zogwedeza kapena zolowa m'malo. Koma zomwe onse amafanana, malinga ndi Parés, ndikuti ndi oletsa komanso oletsa “Ikani thanzi lanu pachiwopsezo”.
Umawononga thupi
Choipa kwambiri pakutsata zakudya zoletsa izi sichidziwika "Zotsatira zowonjezereka" zomwe zimapangitsa kuti muyambenso kulemera munthawi yolemba kapena kupitilira apo. Choyipa kwambiri, malinga ndi katswiri wa MyRealFood, ndikuti nthawi zambiri gawo lolemera silimachokera ku mafuta, koma kuchokera Minofu misala. Ndipo chifukwa cha izi zitha kutipangitsa kuti tipeze zambiri chifukwa chakudya chokwanira komanso dongosolo lolimbitsa thupi ndilofunika.
Monga ngati izi sizinali zokwanira, Parés akuwonjezera kuti kafukufuku wina akuwonetsa kuti pakapita nthawi yayitali thupi limatha kukula kuchuluka mafuta kudzikundikira ndikuti a kuchepa kwa kagayidwe kake mochuluka kapena pang'ono kwamuyaya. "Izi ndizomveka, chifukwa thupi limazindikira kusowa kwanthawi yayitali ndipo limayamba 'kupulumutsa' onse osungira (mafuta ochulukirapo) ndikuwononga zochepa kuti akhale ndi moyo," akutero a Parés.
Pamlingo wa mahomoni pakhoza kukhalanso zosintha monga kuchuluka kwa mahomoni omwe amapanga fayilo ya njala ndikuchepetsa kwa omwe amapereka malingaliro a satiety, momwe izi zitha kukulitsa kumverera kwa njala, monga kuwululidwa ndi katswiri. Chotsatira china cha zakudya zomwe ndizoletsa kwambiri ma calories ndi michere ndi Matenda a msambo, monga amenorrhea (kusowa kwa msambo) kumatha kuchitika chifukwa chakuchepa kwa mphamvu.
Adani a zizolowezi zabwino
Zakudya zomwe zimafuna zotsatira mwachangu ndizoletsa kwambiri kotero kuti ndizosatheka kuti azisamalira pakapita nthawi yayitali, motero kutsatira Ndizochepa kapena pafupifupi sizipezeka, ndipo sizimapereka mtundu uliwonse wamaphunziro a zakudya zopititsa patsogolo kadyedwe, malinga ndi katswiri wazakudya.
Ponena za ubale ndi chakudya katswiri akuchenjeza kuti zakudya zamtunduwu zitha kuzipangitsa kuti zikhale zoyipa chifukwa chikhalidwe chake choletsa komanso zovuta kuwatsata pa kalatayo zitha kuwapangitsa kuti aziwoneka pafupipafupi kusokonezeka o kumva liwongo ngati zotsatira zomwe akuyembekeza sizikwaniritsidwa. «Izi nthawi zambiri zimayambitsa Zakudya zoyipa-osadya nthawi iliyonse kuyambira pomwe akuchira kulemera kwatsika munthuyo asankha kubwereranso mwa iwo, kuwononga mkhalidwe wawo wamalingaliro komanso ubale wawo ndi chakudya, ”katswiriyu akuchenjeza.
M'malo mwake, pamavuto am'maganizo chimodzi mwazovuta zoyipa zomwe mtundu uwu wazakudya ungakhale ndikuti zimathandizira kuwoneka kwa ena Kusokonezeka Kwa Kudya (ACT).
Ndiyambira pati ngati ndikufuna kusintha?
Kaya tikufuna kuwonjezera zakudya zathu chifukwa chodwala kapena ngati tikutsata zolimbitsa thupi, chabwino, malinga ndi Ariadna Parés akulangiza, ndikupita kwa katswiri wazakudya, yemwe ndi amene ali ndi chidziwitso ndi maluso ofunikira kuti athandizire moyenera.
Zomwe katswiriyu amafotokoza momveka bwino ndikuti "kupeza kusintha mwachangu mwanjira iliyonse" siyankho ndipo kuti chomwe ndichothandiza ndikutsata zolingazo popanda kuyika thanzi pachiwopsezo, kuphunzira kukhala ndi zizolowezi zabwino pakudya mtsogolo.
Chifukwa chake, gawo loyamba liyenera kukhala kuphunzira kudya chakudya chopatsa thanzi potengera chakudya chenicheni ndi zokonzedwa bwino ndikusiya zinthu zopangidwa ndi ultra-processed. "Tikakhala ndi maziko a zakudya zopatsa thanzi komanso zopatsa thanzi, tingayambe kugwira ntchito pa zolinga zina zomwe munthuyo ali nazo," akufotokoza momveka bwino.