Zvaungaita Kana Uri Kudya Zvishoma Asi Kuwana Kuora
Kana iwe ukaverenga zvinyorwa zvemashoko nezvekudya kwakanaka kana kuora muviri, iwe pamwe wakaona kuti zvirongwa zvakawanda zvekudya zvakakurumbira zvinosanganisira nguva yekutsanya. Asi vamwe vanokukurudzira kuti udye maawa mashomanana kuti urege kushaya nzara. Saka iwe unofanira kudya kangani? Uye kana kukanganisa kukakosha ndiko chinangwa chako, chii chinoitika kana iwe uchidya zvishoma asi uchiwana uremu ?
Kugadzirisa kuburikidza nehurukuro dzepamusoro, kuchenjera kudzokera kune vehutano uye vezvechiremba.
Dr. Joel Fuhrman nhanhatu yeNew York Times yakatengesa zvakanyanya munyori uye Mutungamiriri weNutritional Research Foundation. Zvitendero zvake pamusoro pekuti iwe unofanirwa kudya zvakadini kuti uremerwe uremu zvinopindirana nezvakaitwa nevatsvakurudzi nevasayendisiti nezvemaitiro emagetsi kwemakore. Uye izvo zvipi zve dieters zvinotadza.
Iwe Unofanira Kudya Kazhinji Sei?
Unodya maawa mashomanana kuti udzivise mamiriro ezvinhu anonzi "nzara mamiriro?" Kana iwe ukadaro, iwe hausi woga. Vakawanda dieters vanodya chingwa zuva rose sechikamu chekureruka kwavo kwemaitiro. Asi kudya kakawanda kunogona kuva kunetseka zvakare, uye zvinogona kuita kuti chirongwa chako chekureruka chinorema.
Apo dieters inotaura nezvenzira yekushaya nzara , inowanzotaura nezvezvinoitika zvisingatauri kudya zvinogona kuve nezvakawanda zvemasabolism. Zvinowanzotenda ndezvokuti kana iwe usingadyi maawa matatu kana kuti kana iwe ukasvetuka kudya-kufanana kwechingwa-kudya kwako kwemasikati kunononoka kuchengetedza simba uye kugadzirira nzara.
Somugumisiro, kurasikirwa kwekurema kunokonzera kumira uye kuwedzera kwekurema kunogona kuitika.
Zvimwe sayenzi-savvy dieters inogonawo kukanganisa nzara yemafungiro nezvinoitwa nevatsvakurudzi "adaptive thermogenesis." Tsvakurudzo dzesayenzi dzakatsigira kuti vanhu vakabudirira kupererwa muviri vanoita zvishoma nezvishoma metabolism kupfuura vamwe vavo-vakaremera avo vasina kumbobvira vadya.
Vanhu ava kazhinji (zvinonzwisisika) vanonyunyuta kuti vari kudya zvishoma asi vachiwana kuwanda.
Vatsvakurudzi vanodavira kuti zvishoma nezvishoma metabolism ndeyekuenzanisa kudya zvishoma pamakirini kwenguva yakareba. Adaptive thermogenesis inoita kuti zvive nyore kune vanhu vakaremerwa uremu kuti varambe vaine utano hwakanaka.
Saka sei kusiyana pakati pekushaya nzara yemafungiro uye adaptive thermogenesis kwakakosha zvikuru? Nokuti kunyange zvazvo pfungwa yekugadzirisa thermogenesis yakagadziriswa mune zvidzidzo zvekliniki, vatsvakurudzi havasi ivo vanokanganisa kudya kusingagumi kana kupedza kudya (nzara mode) kuti zvishoma nezvishoma metabolism zvive nyore. Saka dieters haifaniri kushandiswa chaizvo kushandisa uchapupu-based based concept of adaptive thermogenesis kuratidza kudya kudya kakawanda.
Ndiri Kudya Zvishoma Asi Kuwana Uremu-Ndekushaya Nzira Yekutsvaga Here?
Saka iwe unogona here kuwedzera uremu usina kudya nguva dzose? Dr. Fuhrman anotsanangura kuti kudya zvishomanana kunogona kuva nemigumisiro yako yemetabolism, asi kwete nenzira yatinofunga. Ichokwadi, anofunga kuti pfungwa yekushaya nzara yemafungiro ndeye "kunyengera."
"Kurairwa kweCororic kunogona kuva nemigumisiro yehuwandu hwemagetsi asi pachiyero chaunorasikirwa nacho, kwete kuti iwe unorema here kana kuti kwete," anodaro. Fuhrman anoti emphatically kuti dieters haigoni kuwedzera uremu kuburikidza nekudzivirira makori. "Kana nzara yemamiriro ezvinhu yaiva chinhu chaicho," anodaro, "ipapo anorexics ingadai yakava yakawanda."
Muchidimbu, Fuhrman anoti dieters haafaniri kuedza kudya zvakawanda kuti arege kufa nenzara. Kuchengetedza kakawanda kana kuwedzera nhamba yezvokudya zvaunodya masikati hazvishande kana iwe uchida kuora uremu. "Vanhu pavanowedzera nhamba yezvokudya panguva yemasikati, vanowedzera muviri," anodaro Fuhrman
Iwe Unofanira Kudya Kazhinji Sei? The Bottom Line
Saka chii chinonyanya kukosha kana uchida kuora muviri? Fuhrman anotenda kuti hutano hwekudya kwako-kwete kudya nguva-hunopesana. Mubhuku rake, The End of Dieting, anopa tsanangudzo yesayenzi yekuti sei tichida kudya nguva dzose.
Anotsanangura kuti chii chinonzwa sokuti nzara inowanzova yomuviri wemuviri wega wega wekuita kubvisa kudya zvisina kudya . "Vanhu vanonetseka, ndizvo zvese." Anoti kuora kurasikirwa kunowanikwa apo patinowedzera huwandu hwezvokudya zvine utano zvatinodya, kwete huwandu hwezvokudya zvikamu. Kudya zvakanakisisa zvekudya zvinotibatsira kuwana purogiramu yekudya inokubvumira kusvika nekuchengetedza hutano hwakanaka.
Shoko Rinobva
Kana iwe uchidya zvishoma asi uchiri kuwedzera uremu, tsvaga kunaka kwekudya kwako. Kusarudza zvinovaka, yakakura-fiber, high-protein foods ichakubatsira kuti unzwe wakakwana kwenguva refu zvokuti iwe hausi kuda kudya nguva dzose. Asi koriori count nyaya, pamwe chete. Kana iwe uchidya zvishoma, asi kudya zvokudya izvo zvakakwirira mumakori (kunyange kana zvikafu izvozvo zvine utano) iwe uchava nenguva yakaoma kusvika pachinangwa chako. Tarisa wako wezuva rega rega yekorori zvinodikanwa uye edza kugara mukati memakumi mashanu emakorikori ezvo chinangwa. Kana uremu hunoenderera mberi, chengetedza pamwe nemutarisiri wako wehutano kuti uone kuti chirwere chekurapa kana mishonga haisi kukuita kuti uwedzere kuwanda.
Sources:
Bellisle F, McDevitt R, Prentice AM. "Kudya nguva uye simba." British Journal of Nutrition April 1997. ini: > 10.1079 / bjn19970104
Kazunori Ohkawara, Marc-Andre Cornier, Wendy M. Kohrt, Edward L Melanson. "Migumisiro yekuwedzera kwekudya kwehuwandu pahutano hwehutano uye hunoona nzara." Kuwedzera muviri muna March 2013. ini: > 10.1002 / oby.20032
Rosenbaum M1, Leibel RL. "Adaptive thermogenesis kuvanhu." International Journal of Obesity Muna 2010. doi: > 10.1038 / ijo.2010.184
Kim S Stote, David J Baer, Karen Spears, David R Paul, G Keith Harris, William V Rumpler, Pilar Strycula, Samer S Najjar, Luigi Ferrucci, Donald K Ingram, Dan L Longo, naMark P Mattson. "Muedzo unodzora wekuderedzwa kwekudya kwemaitiro asina kukwanisa kugadziriswa mumararamiro akareruka, akaenzana-kurema, pakati pevanhu vakuru." American Journal of Clinical Nutrition April 2007. do: > 10.1093 / ajcn / 86.4.1254a