Katswiri wovomerezeka wa gastroenterologist Will Bulzwitz akunena kuti odya zamasamba nthawi zambiri amachepetsa mwayi wawo wochepa thupi mwa kudya zakudya zambiri zokonzedwa kuti zilowe m'malo mwa mapuloteni a nyama.
"Pankhani ya kunenepa pazakudya zamasamba, ndikofunikira kuwonetsetsa kuti zopatsa mphamvu zambiri zimachokera ku zakudya zapamwamba, zatsopano," akutero.
Ngati mwachotsa nyama pazakudya zanu ndipo mukulemera, apa pali zifukwa zenizeni ndi zothetsera vutoli.
1. Mukudya zakudya zosayenera.
Zinyama zikapanda kukhala gawo lazakudya zanu, mu cafe kapena malo odyera, mutha kusankha falafel kuposa nkhuku skewers. Ndi kulipira.
“Kungoti chakudya chimakwaniritsa zofunika pa zakudya zamasamba sizitanthauza kuti n’chabwino,” anatero Esther Bloom, wolemba buku la Cavewomen Don’t Get Fat. – Pezani chakudya chamafuta m’zakudya zonse zomwe siziyenera kukhala ndi zosakaniza zopitirira zisanu, pokhapokha ndi zitsamba ndi zokometsera. Idyani mbatata, nyemba, mphodza, nthochi, buledi, m'malo mwa ufa woyera ndi nandolo. Zakudya zochokera ku zakudya zonse sizikweza shuga m'magazi, zimakupangitsani kumva kuti ndinu wokhuta kwa maola angapo. Chinachake chikapedwa, n’kupanga ufa, n’kuphikidwa, chimataya thanzi lake ndipo chimapangitsa kuti shuga m’magazi achuluke, zomwe zimawonjezera kunenepa.”
2. Mumapewa zipatso ndi timadziti.
"Anthu ambiri amayesa kusadya zipatso chifukwa amakhudzidwa ndi zomwe zili ndi shuga," adatero Bloom. "Koma shuga wa zipatso ndiabwino kwa thupi, kulimbana ndi kutupa ndikuchotsa chiwindi ndi kusalinganika kwa mahomoni komwe kumapangitsa kuti thupi liwonda."
Koma Bloom amalimbikitsa kupewa timadziti ogulidwa m'sitolo, chifukwa amataya zakudya zawo patangopita tsiku limodzi atakonzedwa. Ndi bwino kukonzekera madzi a zipatso kunyumba ndikuwonjezera masamba ambiri. Esther amalimbikitsa kuwonjezera udzu winawake pamadzi aliwonse omwe angofinyidwa kumene chifukwa amathandizira kugaya chakudya, kupewa kutupa, mpweya, reflux, ndikupeza michere yonse. Ndipo kudya bwino kumangokuthandizani kuti muchepetse thupi.
3. Simudya zomanga thupi zokwanira.
“Kafukufuku wina anasonyeza kuti anthu okonda zamasamba akawonjezera mapuloteni ambiri pazakudya zawo kotero kuti 30 peresenti ya zopatsa mphamvu zawo za tsiku ndi tsiku zimachokera ku mapuloteni, iwo amangodula ma calories 450 patsiku ndipo amataya pafupifupi mapaundi 5 m’milungu 12 popanda ngakhale kuwonjezera maseŵera olimbitsa thupi.” , akuti MD, gastroenterologist ndi wolemba Funsani Dr. Nandi "("Ask Dr. Nandi") Partha Nandi.
Magwero abwino kwambiri a mapuloteni opangidwa ndi zomera omwe alinso ndi ulusi wokhutiritsa amaphatikizapo nyemba, mphodza, quinoa, ndi mtedza waiwisi.
4. Mukuyesera kupeza njira ina m'malo mwa nyama
Mutha kuyesedwa kuyesa tofu kapena nyama za nandolo mukamadya ku lesitilanti. Kapena mumangokonda kugula masoseji opangidwa ndi tirigu kapena cutlets. Koma zakudya zimenezi zimaphikidwa kwambiri, n’kuziphatikiza ndi mankhwala, shuga, wowuma, ndi zinthu zina zoipa. Kuonjezera apo, njira zambiri zopangira zomera zimakhala ndi zopatsa mphamvu zambiri, mchere, ndi mafuta kuposa momwe zinalili poyamba.
5. Mumadya mapuloteni "odetsedwa".
Mwinamwake mumadzipangirabe omelet ndi saladi yosavuta kapena kanyumba tchizi ndi zipatso, poganiza kuti mukudya zakudya zabwino zamasamba. Tsoka ilo, kudya magwero a mapuloteni a nyama monga mazira ndi mkaka ndi masamba ena osakhala a organic kumatha kulimbana ndi zoyesayesa zanu zochepetsa thupi.
Esther Bloom akufotokoza kuti mankhwala opopera pazakudya amatha kusokoneza mahomoni anu komanso dongosolo la endocrine. Ndizofunikira kudziwa kuti zipatso ndi ndiwo zamasamba zambiri zogulidwa m'sitolo zimakhala ndi mankhwala ophera tizilombo. Nyama za m'minda sizimadyetsedwa chimanga ndi soya, nthawi zambiri chakudya chawo ndi udzu ndi mphutsi. Pazifukwa izi, Bloom samalimbikitsa kumamatira kuzinthu zilizonse zanyama.
6. Mumasankha zokhwasula-khwasula zolakwika.
Simuyenera kudya zomanga thupi panthawi yazakudya kuti mumve kukhuta ndikukhalabe ndi shuga m'magazi. Yesani kudya zipatso kapena ndiwo zamasamba, zomwe zimasunga potaziyamu, sodium, ndi glucose ndikusunga ma adrenal anu kugwira ntchito. Ma adrenal glands anu akamapanikizika nthawi zonse, amatha kusokoneza kagayidwe kanu ndikuchepetsa kuchepa thupi.
Mukafuna kudya batala wa vegan kapena chofufumitsa chofalikira cha chokoleti, falitsani theka la chofufumitsa chanu ndi mapeyala ophwanyidwa, mchere wa m'nyanja, ndi magawo angapo a lalanje. Kapena dzipangireni saladi ya malalanje, mapeyala, sipinachi, mbatata, kale, ndi madzi a mandimu kuti mudye.
Ngati mukufuna kuyandikira nkhani ya kuchepa thupi pazakudya zamasamba mwanjira yovuta, onani nkhani yathu yomwe ingakulepheretseni kutaya mapaundi owonjezera.