Bella Adams
Mafuta kapena ma carbohydrate? Kodi muyenera kuchita chiyani popanda ngati mukufuna kuchepetsa thupi? Yankho ndi chidziwitso chonse pazakudya zopanda mafuta ochepa komanso maphikidwe ochepetsa thupi!
Ena amalumbirira kukana pasta, mpunga, buledi, ndi shuga - ena amachotsa mafuta ndi mafuta pazakudya zawo.
Zakudya ziwiri zodziwika bwino zokhala ndi ma carb ochepa komanso mafuta ochepa amasangalala ndi mafani masauzande masauzande ambiri ndipo amapangidwa ndikufotokozedwa mosalekeza.
Zakudya zoyamba zokhala ndi ma carb ochepa, monga Atkins ', zimalola kuti mafuta azikhala okwera, koma pakadali pano, anthu asintha kwambiri. Zina mwazosintha zatsopano ndi zakudya za Paleo, zomwe zimachokera ku zizolowezi zomwe makolo athu amadya.
Ndicho kuseri kwa Low Fat Diet
Mfundo ya zakudya zopanda mafuta ambiri ndi kuchepetsa kudya kwa mafuta tsiku ndi tsiku kufika pafupifupi 30 - 60 g mafuta. Choyambira ndi mitundu yosiyanasiyana ya ma calorie amafuta, mapuloteni, ndi chakudya. 1 g mafuta ali ndi 9 kilocalories - chakudya ndi mapuloteni komano 4 zopatsa mphamvu!
Izi zikutanthauza kuti ngati muchepetsa mafuta, mutha kudya zakudya zambiri zama carbohydrate ndi mapuloteni!
Zakudya zolimbitsa thupi zokhala ndi mafuta ochepa zimangolola 10 peresenti yamafuta patsiku - zomwe zingakhale zovuta kwambiri! Koma malingaliro osakhala okhwima amalonjezanso, monga zakudya za Low Fat 30.
Kalori wochepa ndi mafuta ochepa - chabwino ndi chiyani?
Asayansi a pa yunivesite ya Tulane ku New Orleans ankafuna kudziwa zambiri. Pakuwerenga kwawo, adagawa pafupifupi maphunziro 150 onenepa, iliyonse yolemera ma kilogalamu 100, m'magulu awiri. Gulu lina linachepetsa kudya kwake kwa mafuta kufika pamlingo wogwirizana kwa chaka chimodzi, pamene lina linaletsa chakudya chamafuta m’mbale zake.
Magulu onse awiriwa sankayenera kudya ma calories 1,400 patsiku. Pulogalamu yamasewera, yomwe ikanawonjezera kulemera kwa thupi, sinapatsidwe kwa ochita nawo - zakudya ziwiri zokha zinafaniziridwa.
Miyesoyo inapereka chigamulo chomveka bwino: gulu laling'ono la carb linataya kulemera kwakukulu - pafupifupi ma kilos atatu ndi theka kuposa gulu lochepa la mafuta.
The Low Carb probands angasangalale ndi pafupifupi 5,3 kilos kucheperako kulemera ndi bwino Cholesterinwerte. Gulu lochepa kwambiri lamafuta, kumbali ina, linataya pafupifupi ma kilogalamu 1.8 okha.
Zakudya zamafuta ochepa zimakhala ndi zotsatira za nthawi yayitali
Pakanthawi kochepa komanso kopanda pulogalamu yamasewera, chakudya chochepa cha carb chimapeza zotsatira zabwino zowonda kuposa zakudya zamafuta ochepa. Komabe, kupambana kumeneku kungathe kusungidwa kokha ndi chiwerengero chochepa cha maphunziro oyesedwa - maphunziro ambiri otsika kwambiri adapezanso kulemera kwawo. Zinthu ndi zosiyana ndi zakudya zopanda mafuta.
Makamaka kuphatikiza ndi kusuntha ndi gawo lalikulu la mapuloteni m'zakudya Zopereka zamalamulo Zotsika-Mafuta zikuwoneka ngati njira zambiri zodalirika, kuti zichepetse nthawi yayitali.
Kuphatikiza apo: Zakudya zamafuta ochepa nthawi zambiri zimakhala zolimbitsa thupi komanso zathanzi kuposa zakudya za Low Carb! Vuto lafupipafupi ndi kukana kwa ma hydrates a malasha ndikuti mapuloteni olimbikitsidwa amaikidwa.
Zotsatira zake, nthawi zambiri mumadya nyama, mazira, ndi mkaka wambiri monga tchizi cha kanyumba kuposa momwe zimakhalira bwino. Vuto ndiloti zakudya izi zimatha kukhala ndi mafuta ambiri - nthawi zambiri zimakhala ndi kirimu yoghurts kapena kanyumba tchizi, mwachitsanzo. Mafuta ochuluka a nyama amatha kuonjezera chiopsezo cha matenda a mtima ndi atherosclerosis m'kupita kwanthawi!
Kuphatikiza apo: Ngati titaya kwambiri chakudya, timakhala ndi zilakolako komanso malingaliro oyipa! Izi zimalimbikitsa mphamvu ya yo-yo.
Kuchepetsa thupi ndi zakudya zopanda mafuta
Choncho ndibwino kuti musamadye zakudya zowonongeka kuti muchepetse thupi mu nthawi yaifupi kwambiri - mapaundi otayika amayamba kubwerera mwamsanga mukabwerera ku zizoloŵezi zanu zakale.
- Ndi bwino kusintha zakudya zanu kwamuyaya - kuti mukhale ndi thanzi labwino komanso labwino kwa inu.
- Osatsutsa mafuta onse! Sankhani zomwe zili ndi zambiri zomwe zingakupatseni - mwachitsanzo, mapeyala, mafuta a hemp, kapena mbewu za chia. Ali ndi mitundu yosiyanasiyana yamafuta acids omwe matupi athu sangathe kupanga okha.
- Samalani ndi zinthu zopanda mafuta komanso zopepuka! Ali ndi mafuta ochepa koma nthawi zambiri amakhala ndi shuga. Ndibwino kuti nthawi zonse muziyang'ana mndandanda wa zosakaniza - pankhani ya yogurts, ndi bwino kusankha yogurt yachilengedwe m'malo mwa yogurt ya zipatso ndikudzipaka nokha ndi zipatso. Koma apa, nawonso, samalani zomwe zili ndi fructose.
