Bella Adams
Kuchepetsa thupi bwino komanso mokhazikika popanda kutaya minofu - zakudya zamapuloteni ziyenera kupangitsa kuti zitheke. Koma kodi zimagwiradi ntchito? The bwino malangizo ndi maphikidwe potsiriza kuonda.
Ndani sangafune kutero masiku ano: kutaya mapaundi owonjezera - ndikuchita mpaka kalekale momwe ndingathere? O inde, ndipo njira yokwaniritsira izi iyenera kukhala yathanzi.
Kodi n’zotheka? Zili choncho! Koma simungapewe nkhani ya mapuloteni.
Mapuloteni amakankhira kuwotcha mafuta, amadyetsa minofu yanu, ndipo amakusungani okhuta kwa nthawi yayitali. Ndi pafupifupi zosatheka kuonda mosavuta. Tikuwonetsani momwe mungachitire.
Ndi zakudya zokhala ndi mapuloteni, kusakaniza kwa zakudya zopatsa thanzi kuphatikizapo zofunikira zonse zamoyo - maphikidwe omwe angopangidwa kumene ndi ife chifukwa cha ichi, kumene payenera kukhala chinachake kwa aliyense.
Chifukwa chiyani kuchepa thupi ndi mapuloteni kumagwira ntchito
Izi ndi zomwe muyenera kudziwa: Azimayi amafunikira tsiku lililonse pafupifupi 2000 calories, amuna pafupifupi 2500. Choncho ngati mukufuna kuchepetsa thupi, muyenera kukhala pansi pa izo -, mwachitsanzo, kudya ma kilocalories 500 tsiku lililonse - koma olemera mu mapuloteni. .
Kuonjezera apo, onse omwe, mwachitsanzo, amagwira ntchito muofesi, koma panthawi imodzimodziyo amachitabe masewera, amatha kuchita bwino kwambiri ndi mapuloteni owonjezera minofu.
Kwa iwo omwe akuyesetsa kuti akhale ndi mawonekedwe atsopano okhalitsa, okongola ndipo akufuna kuti azikhalabe pambuyo pake, mapuloteni ndi chinthu choyenera: kilogalamu iliyonse yowonjezera minofu imadya mpaka 100 kilocalories tsiku lililonse.
Mafunso ndi mayankho ofunikira kwambiri pazakudya zanu zama protein
Pansipa mupeza mafunso khumi ndi awiri ofunikira komanso zowona zokhuza mapuloteni, komanso magwero abwino kwambiri a mapuloteni ndi kuphatikiza. Kotero inu mukhoza kuika zonse pamodzi payekha.
Ndi mapuloteni ochuluka bwanji omwe ali abwino?
Sizophweka kuyankha. Kumbali imodzi, akatswiri samavomereza kwathunthu, ndipo chosowacho chimakhala chosiyana.
Zoona, bungwe la German Nutrition Society (DGE) posachedwapa lakonzanso ndondomeko za mapuloteni (odziwika bwino kuti "dzira loyera"). Koma palibe chomwe chasintha kwa akulu osakwana zaka 65.
Malangizowo akadali 0.8 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi patsiku - izi zimagwiranso ntchito kwa othamanga ochita masewera olimbitsa thupi omwe amalimbitsa thupi kanayi kapena kasanu pa sabata kwa mphindi 30 aliyense.
Madokotala a zaumoyo monga Prof. Dr. Andreas Pfeiffer wa German Institute of Human Nutrition (DIFE) pachipatala cha Charité ku Berlin amapita patsogolo. Kwa iye, 0.8 magalamu ndi ndalama zochepa zomwe thupi limafunikira tsiku lililonse kuti zitheke.
Ndicho chifukwa chake amalangiza kudya osachepera 1 gramu ya mapuloteni pa kilogalamu ya kulemera kwa thupi. Anthu ocheperako komanso athanzi amathanso kufuna 1.2 mpaka 1.5 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi, akutero Prof. Pfeiffer.
Wasayansi wopatsa thanzi, komanso wamasewera, Hans brown wa ku yunivesite yamasewera yaku Germany ku Cologne, amapitilirabe: Kuti mukhale olimbikira komanso olimba mtima ochita masewera olimbitsa thupi amakhalanso magilamu 1.2 mpaka 1.7 pa kilogalamu ya kulemera patsikulo.
Kodi pali chinthu chotere?
Inde, ndipo akatswiri amavomereza pa izi: musapitirire 2 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi muzochitika zilizonse. Izi zikufanana ndi akazi pafupifupi 120, ndi amuna 140 magalamu a mapuloteni patsiku.
Zindikirani: Zambiri sizithandiza kwambiri! Pakachitika mopitirira muyeso, mapuloteni amathanso kukhala owonjezera mafuta ndipo motero amataya zinthu zake zabwino monga wothandizira pakuchepetsa thupi.
Ndi chiyani chomwe chili choyenera kwa onenepa?
Mfundo zoyendetsera anthu olemera (BMI 18.4 mpaka 24.9) zikugwiritsidwa ntchito pano chifukwa mafuta ambiri sawonjezera kufunika kwa mapuloteni, malinga ndi DGE.
Monga lamulo la chala chachikulu: "Kwa anthu onenepa kwambiri, 1 gramu ya mapuloteni pa kilogalamu ya kulemera kwa thupi ndiyofunika. Izi zimatsimikizira kuti mumapezabe phindu lalikulu la mapuloteni omwe amapangitsa kuti muchepetse thupi mosavuta, ndipo musadyebe zopatsa mphamvu zambiri, "akutero Pfeiffer.
Umu ndi momwe mungawerengere puroteni yanu: Laura amalemera makilo 70. Kulemera kwake komwe akufuna komanso koyenera ndi 60 kilos. Amapanga 60 magalamu a mapuloteni tsiku lililonse (60 kilos x 1 g mapuloteni).
David amalemera makilogilamu 95, amakweza zitsulo katatu pamlungu, ndipo amafuna kutsitsa makilogilamu 10. Choncho amafunikira 85 magalamu a mapuloteni tsiku lililonse (85 kg x 1 g mapuloteni).
Kodi ndimagawa bwanji ndalamazo?
Zofunika: Osatenga zonse nthawi imodzi, koma zifalikire tsiku lonse. Muyenera kudya zomanga thupi mokwanira, mwachitsanzo 20 mpaka 30 magalamu pa chakudya.
Ndalama zokulirapo sizingasinthidwe kapena kusungidwa. Ngati simungathe kusamalira zosakaniza zomanga thupi zama protein, mutha kudyanso zosakaniza zabwino ndi maola atatu musanayambe kudya, mwachitsanzo dzira lokazinga masana, ndi yogati ya soya masana.
Kodi mapuloteni amagwira ntchito bwanji mu metabolism?
Palibe chomwe chimagwira ntchito m'thupi popanda mapuloteni. Amamangira mabiliyoni ambiri a maselo amthupi, ma enzyme ofunikira, ndi mahomoni.
Ziwalo zathu, minofu, khungu, tsitsi, komanso kagayidwe kachakudya, chimbudzi, ndi chitetezo chamthupi zimafunikira kuwonjezeredwa nthawi zonse. Mapuloteni ndi ofunikira kwa othamanga chifukwa amamanga minofu ndikulimbikitsa kusinthika.
Kodi mapuloteni amathera m'malo osungira mafuta?
Ayi, imagwira ntchito ngati zomangira ndipo imagwiritsidwa ntchito pang'ono popanga mphamvu kapena kusungidwa m'malo osungiramo zinthu ngati malo osungira. Zotsirizirazi zimachitika pokhapokha mutadya zopatsa mphamvu zambiri kuposa momwe mumawotcha.
Kupanda kutero, mapuloteni amalimbana ndi kusungika kwamafuta ndikuwonjezeranso kagayidwe kazakudya. Pogwiritsira ntchito mapuloteni, thupi limatulutsa kutentha, komwe kumasungunula maselo amafuta.
Imawotcha 20 mpaka 30 peresenti ya zopatsa mphamvu zamaproteni nthawi yomweyo! Poyerekeza: ma carbohydrate, awa ndi 5 mpaka 10 peresenti yokha, pomwe mafuta am'zakudya amakhala pafupifupi 5 peresenti.
Nanga bwanji za protein ndi insulin?
Zakudya zomwe zimatsindika za mapuloteni zimayambitsa shuga wamagazi ndipo chifukwa chake katulutsidwe ka insulini kukwera ndikutsika pang'onopang'ono. Onse musathamangire choncho mu msinkhu ndi mofulumira kachiwiri pansi monga ndi kotunga ambiri malasha hydrates.
Zotsatira zake: Njala zatsopano sizichitika. Ndipo thupi limakhala ndi nthawi yowonjezera mafuta oyaka.
Kodi mapuloteni ndi abwino kuposa chakudya?
Choopsa pazakudya zambiri zakuwonongeka ndikuti - m'malo mochepetsa mafuta - amaukira mapuloteni a minofu motero amachepetsa minofu.
Mumaonda, koma izi zimachepetsa kagayidwe kanu kagayidwe kachakudya, mwachitsanzo, kudya ma calorie mukapuma, ndipo ndikosavuta kuwondanso pambuyo pake.
Zakudya zokhala ndi mapuloteni ndizosiyana: zimalepheretsa izi yo-yo. Mapuloteni "amadyetsa" minofu ndikuiteteza kuti isawonongeke.
Kodi mapuloteni amakusungani nthawi yayitali bwanji?
Mapuloteni ndi opondereza chikhumbo chachilengedwe: amadzaza kwambiri kuposa mphamvu yofananira muzakudya kapena mafuta chifukwa amayenera kusamalidwa bwino ndipo amakhalabe m'mimba kwa maola asanu.
Kotero inu musakhalenso ndi njala mwamsanga chotero. Kuphatikiza apo, imachepetsa kuchuluka kwa mahomoni olimbikitsa chilakolako cha ghrelin ndipo nthawi yomweyo imawonjezera kuchuluka kwa mahomoni a satiety.
Kodi puloteni imatha?
Inde. Zotsatira za zakudya zokhala ndi mapuloteni zimathandiza kusunga kulemera kofunikira kwamuyaya. Izi zinawonetsedwa ndi kafukufuku wamkulu wa European Diogenes zakudya pa mabanja 770.
Ophunzira omwe amadya zakudya zokhala ndi mapuloteni ambiri (22 peresenti ya zopatsa mphamvu zochokera ku mapuloteni) atatha kudya kwambiri komanso kudya zakudya zokhala ndi index yotsika ya glycemic (mwachitsanzo, mbewu zonse, masamba) adasungabe kulemera kwawo popanda khama ngakhale miyezi isanu ndi umodzi pambuyo pake.
Kodi ma protein shakes ndi othandiza?
Ngakhale kuchuluka kwa mapuloteni omwe amafunikira othamanga kwambiri amatha kukumana mosavuta ndi zakudya zama protein ambiri, ngakhale panthawi yomanga minofu.
Mpaka pano, palibe umboni wa ubwino wa mapuloteni a ufa. Komabe, zimakhala zothandiza pamene palibe njira ina m'moyo watsiku ndi tsiku ndipo wina akufunafuna cholowa chofulumira cha chakudya pamene, mwachitsanzo, "zopanda pake" zokhazokha zokhala ndi ma calorie apamwamba zimapezeka.
Komanso, odyetsera zamasamba, odya nyama, kapena othamanga, amene nthaŵi zina sapambana m’kudya zakudya zopatsa thanzi ndi zosiyanasiyana, amaloledwa kudzichitira okha ma protein shake.
Koma: Mapuloteni ndi otsika mtengo kwambiri pazakudya zanthawi zonse kuposa mu mawonekedwe a ufa.
Kodi odya zamasamba ndi omwe amadya nyama amapeza zomanga thupi zokwanira?
Palibe amene ayenera kudya nyama kuti apeze mapuloteni okwanira. Ndi okhawo omwe amasiya kugulitsa nyama ndi omwe ayenera kukhala ochenjera kwambiri pazakudya zawo kuti apewe kuchepa.
Kafukufuku wanthawi yayitali wochokera ku Massachusetts (USA) wawonetsanso momwe mapuloteni amasamba athanzi alili. Omwe amadya zomanga thupi zambiri kuposa mapuloteni a nyama amakhala ndi moyo wautali pafupifupi.
Koposa zonse, chiwopsezo cha kufalikira kwa matenda amtima ndi mtima chinachepa.
Kuchepetsa thupi ndi mapuloteni: chakudya cha Heidi Klum
Mfundo yakuti kutaya thupi ndi mapuloteni kumagwira ntchito bwino kwambiri kwadziwika kale ndi nyenyezi zazikulu monga njira yopambana.
Maonekedwe a Heidi Klum ngati chitsanzo cha zovala zamkati pawonetsero "Victoria's Secret" patangotha masabata asanu ndi atatu kuchokera pamene mwana wake Henry anabadwa, mwachitsanzo, ndi lodziwika bwino. Munthu yemwe adachita bwino izi: anali David Kirsch.
Tanena kale kangapo za kulimbitsa thupi kwake. Koma ndi Heidi, dongosolo lazakudya lotsogola komanso lokhwima kwambiri linayambanso kugwira ntchito.
Lingaliro loyamba la mphunzitsi wazakudya kuti achepetse thupi: Heidi Klum amayenera kuwiritsa mazira khumi ndi awiri m'mawa ndikudya dzira loyera kuchokera kwa iwo nthawi iliyonse akalowa kukhitchini (zopatsa mphamvu zambiri, zapamwamba- mafuta yolk anachotsedwa).
Analinso ndi zakudya zama protein pa nkhomaliro: nkhuku yowotcha, nyama yang’ombe yowonda, kapena nsomba yokhala ndi saladi yaikulu ndi ndiwo zamasamba zowotcha, ndi ma protein ndi ma amondi odzaza dzanja kawiri patsiku monga chakudya chowonjezera.
Chofunikira kwambiri pazakudya za Heidi Klum: kuwonjezera zakudya zama protein kuti mumange minofu ndikuwonjezera kukhuta.
Kuphatikiza apo, kuchuluka kwamafuta ndi mafuta kumachepetsedwa kwambiri. Ma calorie onse amadya ndi otsika kwambiri panthawi yazakudya za nyenyezi.
Kudya zomanga thupi zokwanira pa chakudya ndithudi n'zomveka. Mwachitsanzo, "Batman" wosewera Christian Bale nayenso amatsatira dongosolo ili.
Malangizo pazakudya zama protein
Sitikulimbikitsa kudya mazira owiritsa tsiku lonse kuti muchepetse thupi, koma chakudya chilichonse chotsutsana ndi kulemera kwakukulu chiyenera kukhala ndi mapuloteni ochepa kwambiri.
Mwachitsanzo yogati pa kadzutsa, ndithudi, nsomba, nyama, kapena nkhuku monga David Kirsch, komanso tchizi tawonda, tofu, nyemba, mtedza, ndi mbewu.
Omwe amadya kusakaniza kwa mapuloteniwa safuna kugwedezeka kuti achepetse thupi ndi mapuloteni, zinthu zochepetsera thupi, kapena mapuloteni.
Komanso zabwino kwambiri: ndiye kuchuluka kwa masamba muzakudya za Kirsch. Ziyeneranso kukhala zapamwamba kuposa kuchuluka kwa zipatso chifukwa zipatso zimakhala ndi fructose zambiri ndipo nthawi zambiri siziloledwa komanso masamba. Mungafunike kubwezera kuperewera kwa folic acid.
Ngakhale titakhala ndi cholinga chokhala ndi zakudya zama protein, zovuta zosiyanasiyana zimakhalabe ndi anthu wamba.
Tilibe tsiku lonse loganizira za thupi lathu ndi kukongola kwathu, tilibe ana, oyeretsa, ndi mizimu ina yotumikira kuti itichitire ntchito zonse.
Ubwino wathu: Sitiyeneranso kuwonetsa zovala zamkati zapamwamba kwambiri padziko lonse lapansi m'miyezi iwiri. Ndipo tili ndi nthawi yayitali kuti tikwaniritse mawonekedwe athu abwino.
Chidziwitso: Kuperewera ndi zakudya zama protein
Mfundo yofunika kwambiri ndi kudya kwa calorie yochepa kwambiri. M'kupita kwa nthawi, izi zingayambitse kuchepa kwa mavitamini ndi mchere.
Mafuta amakhalanso ndi zigawo zofunika kwambiri za zakudya. Choncho, simuyenera kupeŵa kwathunthu mafuta, koma mumakonda mafuta a masamba amtengo wapatali. Ndipo chokani ku zakudya zamapuloteni kwakanthawi.
Chakudya chatsopano champhamvu cha minofu yanu: Ena amakonda chakudya chopanda nyama, pomwe ena amakonda kudya nyama yanyama kapena kusakaniza msangamsanga.
