Kurasikirwa mapaundi uye kuchengetedza hutano hwakanaka kunogona kuoma kana uchikura. Zvishoma zvinowedzera mukoriori kudya , pamwe chete nekuita zvishoma muviri uye mahomoni, zvinogona kuwedzera kusvika kuhuwandu hwekuwedzera kwemazuva, zvichitisiya tisingatambudzike nemamiriro ezvinhu akafanana nehutano hwehutano, chirwere cheshuga, uye zvirwere zvechiropa.
Kunyange zvazvo nzira dzakawanda dzekurema kwekutapira zvinoreva kuderedza chimwe chezvinhu zvekudya kwedu (kuderedza mafuta, makhahydrates , kana glycemic index ), nyanzvi yekutsvakurudza kunovaka muviri inoti nzira inobatsira zvikuru inosanganisira kuwedzera kudya kwako kwezvimwe zvezvokudya zvinokosha zvikuru: mvura.
Barbara Rolls, Mutungamiriri wePennsylvania State University's Laboratory yeChidzidzo Chekuita Kwevanhu, "Kudya mvura yakawandisa muzvokudya - kwete kungoenderana nekudya kwako sechinwiwa-kunogona kukubatsira kunzwa uzere uye uchigutsikana nezvishoma zvemakori.
Tinosarudza Neutoro, kwete Maori
Kudzoka kunopera kwema1990, Mavhiri uye vashandi vakawana chiitiko chinonakidza nenzira iyo vanhu vazhinji vanodya zuva rekudya nhasi. Panzvimbo pokusarudza zvinhu zvinopa simba rakaenzana remagetsi (mumakoriyori) muzvokudya zvavo nguva dzose, vatsvakurudzi vakawana kuti vanhu vazhinji vanodya kuwanda kwakafanana kwezuva rezvokudya mukati nemasikati. Izvi zvakagadzirwa muRabol's labor lab, uko nyaya 'kudya kwekugadzirwa kwaiyerwa mushure mokunge uye shure kwekudya kwekuedza.
Kuwana kwakadaro kwaikosha nokuti yakaratidza kuti vanhu vachiedza kurasikirwa nehutano kana kuchengetedza uremu hutano hwakanaka "vanozvinyengera" ivo pachavo kuti vanzwe vakagutsikana nemazana emakirori, chero bedzi kuyerwa kwezvavakapedza kwakaramba kuripo.
Zvidzidzo zvekupedzisira zvakasimbisa izvi zvaiva zvechokwadi. Semuenzaniso, nhau dzakapinza mubhuku rekudya kwevhiki dzevhiki nevhiki dzakapiwa pasta ndiro dzisinganzwisisiki yekoriyamu yehuwandu. Vhiki imwe ivo vaive nechimiro chekudya uye tomato sauce, uye pavakatevera vakange vane ndiro rine 12-24% vashoma makori, vakawana kuburikidza nekuisa mishonga yakachena kana yakakangwa (yakadzika mumvura yakagadzikana, yakadzika mumakoriri) kune mamwe mapaita.
Zvinyorwa zvinotaura kuti zvidzidzo zvinowanzodya zvakaenzana chikamu chemazana, pasinei nekuchinja kwekoriki yehuwandu (izvo boka rake rainzi "calorie density") pasina kunzwa nzara, kana kudya zvimwe gare gare masikati, kubhadhara.
Nei Usingafaniri Kunwa Zvimwe Mvura?
Nokuda kwechimwe chikonzero, miviri yedu haigadziri mvura inopedzwa sechinwiwa nenzira imwechete iyo inoshandisa mvura "yakavanzwa" muzvokudya zvakasimba, Rolls anondiudza. Anotsvaga kutsvakurudza kuratidza kuti vanhu vakapa soup kana casserole vanotaura kuti vanonzwa vakazara uye vanogutsikana kupfuura zvinyorwa zvakapiwa zvakafanana zvikamu zvakasiyana semiriwo, makhahydrates, uye zvimwe zvigadzirwa pamwe negirazi remvura.
"Zvinoita sokuti chirwere chepamuviri chinogadzirisa mvura zvakasiyana zvichienderana nekuti iwe unonwa here kana kuti inoshandiswa mune imwe kudya," anodaro. "Mvura yakasungwa muzvokudya inotora nguva yakareba kuti ibudise mudumbu, kune zvakawanda zvinomedza, uye nokuti zvikamu zvinogona kuonekwa zvakakura, pane mavara anoonekwawo izvo zvinokanganisa kusagadzikana , kana kugutsikana."
Kunyangwe zviri nani, Rolls inotaura, kutsvaga zvakanakisisa mvura-rima zvokudya zvinokutungamirira kune mararamiro-mashomanana akasarudzwa semichero nemiriwo iwe unofanirwa kupedza chero zvakadaro, sechikamu chekudya kwehutano hwakwegura.
Kunze kwekudaro, anoti, kuwedzera zvimwe zvibereko kuhota yako zvichachengeta zvikamu zvako zvakakura uye zvinogutsa.
Hatifaniri Kuve Kuda Kuderedza Chikamu Chedu Chikuru Chekushaya Kukura Kwemafuro?
Zvikamu zvakashumirwa muresitorendi, dzimba, uye kunyange izvo zvakakurudzirwa mumabhuku akawanda ekubika zvakave zvichiwedzera mumakumi emakore apfuura. Zvechokwadi, "kupisa" kunotungamirira kune nyevero neDhipatimendi Rekurima reUnited States kuti vadye zvikamu zviduku senzira yekuwana nayo hutano hwakanaka.
Mafunguro anobvumirana kuti kana zvizhinji zvezvokudya zvako zviri zvekoriori-dense zvakasiyana-siyana, zvine mazinga akawanda emafuta akawedzerwa uye shuga, iwe uchaisa kuremu. Kunyange zvakadaro, anotsigira kuti zvizere zvekoriyamu zvakagadzirwa, kwete kushanda mashizha, ndizvo zvinoita kuti vanhu vawane, varasikirwa, kana kuti varambe vachirema muviri.
"Zvinetso ndizvo," anodaro, "kuti vanhu vane nguva yakaoma chaizvo yekuderedza zvikamu zvezvikamu.Kutarisira kwavo kwekudya kwezvokudya kwakavakirwa nezviuru zvezviitiko zvekare zvekudya.Kana pasina zvokudya zvishoma pane zvavanotarisira, vanofungidzira kunyange vachidya chero chinhu chavanoramba vachiziya nenzara pashure. "
Zvechokwadi, Rolls anoti kuudza vanhu kuti vadye zvishoma hakusi nzira yakabudirira yehuwandu hwevanhu vakawanda. Kupa zvipo zvipo zviri nyore kutengesa, inomanikidza, uye zvikamu izvi zvingave zvichiri kuve noutano kana zviine zvishomanana makori. Mubhuku rake rinonzi The Ultimate Volumetrics Diet , anopa mazano ekukurudzira mvura yezvokudya kuti igadzire zvikamu zvakakura, zvinogutsa nekanyoro koriori.
Nzira Dzakanakisisa dze "Kudya Mvura Yako"
Mafunguro anoratidza kuti unogona "kudya zvakawanda kuti udye zvishoma" nekuedza zvidye zvekudya izvi:
- Tanga chikafu chega chega ne-low-calorie saladi kana soup, izvo zviri zviviri zvakaratidza kuderedza nhamba yekoriori inoshandiswa gare gare munguva yekudya
- Bvisa mimwe miriwo ine e-calorie-density yezvimwe zvekudya, zvakadai semhuka nemafuta
- Deredza zvikafu uye zviyo kuitira kuti mumwe nomumwe asatore kupfuura chikamu cheplate yako
- Chinangwa chokuzadza hafu yeplate yako nemiriwo yakagadzirirwa nenzira inoramba iine calori density pasi (inotyisa, sauteeing, kana microwaving)
- Edza kuwedzera chikamu chechipiri kana chechitatu chikamu chezvirimwa zvakasiyana-siyana, pane kuwedzera huwandu hwemiti imwe chete
- Edzai chikamu chiduku chezvokudya zvine utano, sekusvika kwenguva refu-kuwedzera chokoreti pamagumo ezvokudya panzvimbo ye dessert
Sources:
Barbara Rolls, Nutrition Professor. Pennsylvania State University. Kubvunzurudzwa kwakaitwa April 30, 2013.
Dombo, BJ, Bell, EA, Castellanos, VH, Pelkman, CL, Chow, M. uye Thorwart, ML (1999). "Kusimba kwemagetsi asi kwete mafuta ane zvakakosha zvezvokudya zvine simba rekudya mumadzimai akaonda uye akaoma." American Journal of Clinical Nutrition 69: 863-871.
Barbara Rolls uye Mindy Hermann. Iyo Yokupedzisira Inonzi Volumetrics Diet Harper Collins. 2012.