Zakudya za Pritikin: Zakudya Zathanzi Kwambiri Kwambiri?

Mafuta ochepa, zosakaniza zatsopano zambiri, kuchuluka kwa ma calorie otsika: Zakudya za Pritikin zimamveka zathanzi kwambiri. Ndipotu, zakudyazi sizingakuthandizeni kuchepetsa thupi komanso kulimbitsa thanzi lanu - koma m'kupita kwa nthawi, zimakhala ndi zoopsa zake.

Pankhani ya zakudya, machitidwe akusintha nthawi zonse. Zakudya zambiri, monga Keto Diet, ndizodziwika bwino kwa inu. Koma kodi mudamvapo za Pritikin Diet?
Ichi ndi chakudya chamafuta ochepa chotengera masamba, mbewu, ndi zipatso. Linapangidwa poyambirira ndi Nathan Pritikin, katswiri wa zakudya, kuti achepetse chiopsezo cha matenda a mtima. Kenako mwana wakeyo anakonzanso mfundoyi.

Lingaliro: zakudya zokhala ndi calorie yochepa

Chakudya cha Pritikin chimayang'ana pazakudya zochokera ku mbewu, zokhala ndi mafuta ochepa monga zofunika kwambiri. Komabe, kachulukidwe ka calorie amatenga gawo lofunikira.

Chakudya chilichonse chomwe chili ndi ma calorie ochepa koma chimakhalabe ndi fiber ndi madzi - monga masamba, zipatso, nyemba, ndi mbewu zachilengedwe, zosakonzedwa - ndizoyenera.

Ndi zakudya za Pritikin, simumawerengera zopatsa mphamvu mwachindunji, koma samalani kwambiri ndi kapangidwe ka chakudya chanu: maziko azakudya amapangidwa ndi kudzaza zakudya zomwe zili ndi zopatsa mphamvu zochepa - koma zopatsa thanzi.

Monga momwe zimakhalira ndi moyo wathanzi, masewera olimbitsa thupi ambiri ndi ofunikiranso - mayendedwe ochulukirapo akulimbikitsidwa.

Zakudya zololedwa muzakudya za Pritikin

Ngati mumatsatira zakudya za Pritikin, muyenera kudya zakudya zazikulu zitatu patsiku komanso zokhwasula-khwasula ziwiri.

• Magawo awiri kapena awiri a chakudya chamafuta ovuta monga tirigu, nyemba, nyemba, kapena masamba okhuthala. Choncho, mpunga wa bulauni, balere, oats, quinoa, buledi wa tirigu kapena pasitala, sikwashi, ndi mbatata zimathera m’mbale yanu.
• Magawo asanu a masamba atsopano tsiku lililonse, masamba obiriwira obiriwira.
• Magawo anayi a zipatso patsiku. Mtundu uliwonse wa zipatso zatsopano monga maapulo, mapeyala, sitiroberi, ndi nthochi zimaloledwa. Muyenera kumangodya mapeyala pang'onopang'ono chifukwa ali ndi mafuta ambiri. Zomwezo zimagwiranso ntchito kwa timadziti ta zipatso za calorie yapamwamba.
• M'zakudya za Pritikin, mkaka wopanda mafuta okha monga tchizi chamafuta ochepa kapena yoghurt ndiwololedwa. Kudya kuyenera kukhala ma servings awiri patsiku. Ma vegans amathanso kugwiritsa ntchito mkaka wa soya wopanda mafuta ochepa, chakumwa cha oat, kapena chakumwa cha amondi chosatsekemera.
• Komanso amaloledwa ndi magawo ang'onoang'ono a ng'ombe kapena nkhuku yowonda. Koma nsomba zimatha kudyedwa katatu pa sabata. Momwemo, nsomba kapena nsomba zina zam'nyanja zamafuta zomwe zili ndi omega-3 fatty acids.

Ngakhale zotsekemera zopanga zili bwino. Zakudya zokazinga kapena zamchere, zovala zokhala ndi mafuta ndi mafuta, komano, ziyenera kupewedwa.

Pakuti kuwonda bwino kupirira akulengezedwa

Mosiyana ndi zakudya zaku Mediterranean, zakudya za Pritikin zimagwiritsa ntchito mafuta ochepa kwambiri.

Kawirikawiri, zakudya zotsika kwambiri zamafuta zimakupangitsani kumva njala. "Popeza mafuta akukhutitsa, mutha kumva njala nthawi zambiri pazakudyazi," woyang'anira zakudya zachipatala, Dr. Teryl L. Tanaka, akuuza portal 'webmd.com'

Komabe, popeza zakudya zomwe zili mu dongosolo la Pritikin zimakhala ndi fiber zambiri, zimathabe kukukhutitsani. Komabe, zingakhale zovuta kutsatira zakudya izi kwa nthawi yayitali.

“N'zovuta kukhalabe ndi mafuta ochepa chonchi. Makamaka ngati mumadya kunja kwambiri. Zimatenganso nthawi yochulukirapo kuphika chakudya chokoma, chopanda mafuta ambiri,” akufotokoza motero.

Kuti mupeze zotsatira zabwino zokhalitsa, muyenera kusintha kadyedwe kanu kwa nthawi yayitali kwambiri - koma ndizowona pazakudya zilizonse.

Kafukufuku akutsimikizira: Zakudya za Pritikin ndi zathanzi

Mukazolowera kusintha kwazakudya, mutha kupeza mapindu ambiri azaumoyo. Pulogalamu ya Pritikin sizongoyenera kuchepetsa mafuta a thupi.

Maphunziro angapo amatsimikizira zotsatira zake zabwino:

Kuwunika kwa anthu pafupifupi 4,500 ku Pritikin Longevity Center kwa milungu itatu kunawonetsa kutsika kwapakati pa 23 peresenti ya cholesterol yoyipa ya LDL.

Mkati mwa milungu iwiri kapena itatu, zizindikiro za kutupa kosatha zinachepanso, ndipo mlingo wa insulin mwa amuna unachepetsedwa ndi 46 peresenti.

Metabolic syndrome, yomwe imakhala ndi chiopsezo chachikulu cha matenda a shuga ndi matenda a mtima, sichinawonekenso mwa 60 peresenti ya amuna. Ndi ana ngakhale 100 peresenti.

Zotsatira zina zomwe zatsimikiziridwa mwasayansi za pulogalamu ya Pritikin ndikuphatikizira kutsika kwa chiwopsezo cha matenda amtima, kutsitsa kuthamanga kwa magazi kufika pamlingo wabwinobwino, komanso kuchepetsa chiopsezo cha khansa ya m'mawere ndi prostate.

Pomaliza pazakudya za Pritikin

Wogwira ntchito woyenerera Elina ndi katswiri wazachilengedwe ndipo amapeza kuti zakudya za Pritikin zili mbali imodzi: "Kuchepetsa thupi ndi chakudya chamafuta - ndizomwe zakudya za Pritikin zimalonjeza. Ndipo amalola kuti Pastaliebhaber adumphire mpweya uliwonse. Zowonadi: Diät ndiyosavuta kutembenuza, imakhutitsa, ndikulonjeza zabwino zambiri zathanzi - zomveka bwino, komanso masamba ndi zipatso zimayimilira pazakudya. Komabe, m’kupita kwa nthaŵi, mafuta amasoŵeka m’zakudya.

Maolivi, mapeyala, ndi mtedza: Ngakhale kuti zakudya zimenezi zili ndi mafuta, sitiyenera kutengera ziwanda zomwe amati ndi mafuta. Unsaturated mafuta acids ndi ofunikira pa thanzi lathu, amakhala ndi anti-inflammatory effect, ndipo amakhala ndi chikoka chabwino pa mahomoni athu.

Kuonjezera apo, mafutawa amathandiza kuyamwa mavitamini osungunuka m'mafuta A, D, E, ndi K komanso zakudya zina. Mutha kudya masamba ochuluka momwe mukufunira - popanda mafuta, sizomveka. Ndipo, tiyeni tiyang'ane nazo: moyo wopanda hummus kapena phala la amondi? Ayi zikomo!"