Sugary Drinks Inogona Kuderedza Zvikomborero zveWe High Protein Zvokudya, inoti Kudzidza
Iwe uri mudyi ane utano anoedza kuvaka zvikafu zvinovaka zvakapoteredza mapuroteni asina simba here? Vashandi vakawanda vakachenjera vakadzidza kuzadza mahwendefa avo nemichero, hove, kana mhuka dzakakosha dzemapuroteni kuitira kuti muwane mibairo iyo macronutrient inopa: kuwedzerwa kugutsikana mushure mekudya, kuderera kwechido kune zvokudya zvishoma zvoutano, uye kuwedzera kwemasabelism.
Asi kana iwe unwa soro rinotapira neup-proteine yako yepamusoro, unogona kunge uchingopedzisira uchingopedzisira uchibva pamitambo iyo inokosha.
Sugary Drinks uye Mapurotini-Richichidya Zvokudya: Kudzidza Kunomutsa Mibvunzo
Chidzidzo chiduku chakabudiswa muThe American Journal of Clinical Nutrition chave chichijekesa kuti zvinokonzerwa nekuswa kwemashuga pamusoro pesabolism uye kuwedzerwa kuwedzera. Tsvakurudzo inopa imwe chikonzero chekuchenjerera pamusoro pokudya shuga inotapira zvinonaka panguva yekudya kana zuva rose, kunyanya kana iwe uchivaka kudya kuzere mapuroteni kuti uwane hutano hwakanaka.
Muchidzidzo chacho, vatsvakurudzi vakadya 23 vechidiki, noutano hwakanaka nenyaya dzekudya zvakafanana zvakapa 15 kubva muzana yemakoriyumu kubva kumapuroteni kana makumi matatu kubva muzana emakirini kubva kumapuroteni. Nekudya kwega kwega, zvidzidzo zvakare zvinonwa chikafu-chinotapira (120 makorikori) kana chinwiwa chakafanana chakanga chakanaka (0 makori). Mushure mokudya, masayendisiti akaunganidza dhenda pamusoro pekuti macarutrients akasiyana sei akashongedzwa, manzwiro ekuzara, uye nezvekuchiva kwekudya kwakarara shure kwekudya.
Migumisiro yacho yaifadza. Vatevedzeri vekuedzwa vakawana kukura kwechikafu chekudya uye chikafu mushure mekupedza mapuroteni akakwirira anodya neshuga yekuswa. Vakanzwawo vasina kuzara uye vakagutsikana kunyange zvazvo soro inodha yakawedzera mamwe makoriki kune kudya.
Uye nhau dzakaipa dzingasaguma ipapo. Vatsvakurudzi vakawana kuti mafuta mashoma anogadziriswa paunowedzera chinwa chinotapira pakudya kwako.
Kupera kwemafuta emasabolism kunowedzera kana kudya kwakapfuma muprotini. Uye kunyange zvazvo sukari inonwa inowedzera caloric kudya nemazana makorikori, makumi masere chete emakori acho aipiswa zuva rose, achisiya 40 calorie yakawanda.
Pamusoro peProprotein Diet? Funga kaviri pamusoro pekunwa kwako
Kunyange zvazvo huwandu hwekudzidza hwaive hushoma, hunowedzera huni pamoto kana pane zvinonetsa pamusoro pezvinwiwa zvinotapira . Kana iwe uri kudya anodya uyo anotevera puroteni yakakosha kudya, zvinogona kupa iwe chimwe chikonzero chakanaka chekufungazve nezvekunwa kwako kunwa panguva yekudya.
Zvokudya zvinovaka muviri vatsvakurudzi vave vachiziva kwenguva refu kuti kusika kudya zvakanyanya mumapurotini kunotibatsira kuti tinzwe tisingagumi. Mapurotini anotibatsira kuti tinzwe takakwana uye takagutsikana kuitira kuti isu tisingakwanisi kudya zvakare nguva pfupi mushure mekudya. Kuwedzera mapuroteni ekudya kunogona kukubatsira kuti urege kudya zvisina kufanira kana kuti uchida zvimwe zvekudya kubva kune vending machine.
Asi izvi zvakawanikwa zvinoratidza kuti izvi zvinokosha zvinogona kuderedzwa paunopedza soro rinonwa neprotein yako. Dr. Shanon Casperson anotsanangura. "Nezvekuchiva, pakanga pasina mutsauko mukuchiva kwezvokudya zvinofadza, asi kuwedzerwa kweshuga kunwa neproteine kudya kwakashuva chido chezvokudya zvinonaka uye zvese." Casperson ibhiologist inotsvakurudza neAADA uye munyori anotungamirira wekudzidza.
"Kana iwe ukawedzera soro rinwiwa kuproteine yako, iwe unoda kuti zvive zvekugadzira vending machine zvakadai sechips uye zvinodya zvinogona kuwedzera," anodaro.
Uye sezvo tatoziva kare kuti kushandiswa kwemashuga zvinogona kuita kuti kuwedzerwa kuwedzera, soda yakasvibiswa makori inoratidzwa muchidzidzo inogona kuva nechinangwa uyewo nokuti vazhinji vedu tinonwa zvinopfuura 120 maoriki (anenge maawa 8) kubva kune zvinyoro zvinotapira zuva rimwe nerimwe. "Kana iwe ukatora mitezo iyoyo uye ukashandisa iyo kunwa doro, haisi kungova makumi mana emakori," anodaro Casperson. "Inenge chikamu chimwe muzvitatu che soda makoriki yakanga isina kushandiswa."
Nzira Yokudzivisa Kudzoka paSyary Drinks
Kana iwe uri mumwe wevaya vaidya vanofarira kuzadza girazi rako neti inotapira, juice, kana soda panguva yekudya, pane zvikonzero zvizhinji zvekucheka-kunyanya kana uri kuedza kusvika kana kuchengetedza hutano hwakanaka .
"Chidzidzo ichi chakanga chisingashamisi pamusoro pekunyora kuchinja uye shuga.Kutaura, chidzidzo ichi chinopindirana nezvidzidzo zvakafanana.Shuga uye zvinwiwa zvinotapira zvinogona kuwedzera zvakakosha zvemakoriri kune kudya uye nenzira iyo, zvinopa kuwedzera kuwedzera, "anodaro Lauri Wright, PhD, RDN, LD. Wright mubatsiri wepurofesa uye mutungamiriri we doctorate mune chirongwa chemakemikari yekudya muYunivhesiti yeNorth Florida uye mutauriri weChikamiro Chekudya uye Dietetics. Anoti anogara achitaura kuti vatengi vanobatanidza mapuroteni nema-carbohydrate muzvokudya zvavo uye zvinonaka, asi hunoenderana nehuwandu hwehydrohydrate.
Yakawedzerwa shuga inzvimbo yakakurumbira uye isina kunaka yemakhahydrates. "Yakawedzerwa sorosi yeruzhinji inenge inenge 16 muzana yehuwandu hwekudya." Izvo zvakapoteredza mapeji 6 (91 gramu) yehuga yakawedzerwa zuva rega rega. Dr. Casperson akanyora mubhuku rake rinonzi BioMed Central.
Saka unozvidzivirira sei pakunwa kwako soroji? Nzira inononoka uye yakasimba ingangodaro yakanakisisa. Wright anopa mazano mashomanana achakubatsira kuti udzike shure:
- Mvura inotonhora inotonhora mvura kuitira soda nguva dzose uye iwe uchawana 39-gramu shuga mari.
- Panzvimbo pemukaka wakachena (kunyange vanilla soy mukaka), edza unsweetened, lowfat version. Iwe uchabatsirwa nehuga yega shuga ya 6 gramu.
- Kunze kwekuti iwe uri mutambi wemoyo murefu, tya zvinwiwa zvemitambo uye sarudza mvura yakasvibiswa nemajikiro, lime kana cantaloupe. Chengetera kusvika 13 magamu eshuga.
- Chenjererai shuga mune zvakawanda zvezvinodhaka zvekhofi . Iva newaini inotapira neyipuniki yeuchi neyamoni panzvimbo yevanilla Frappuccino uye uchengetedze magamu makumi mana emashuga!
Anotiwo zvinowanzosangana nekutarisana nehuga. Anokurudzira kuwana rubatsiro kubva kune unyanzvi:
Zvakakosha kuti vanhu vanoda kushaya uremu vane chirongwa chavo pachavo chinobatanidza mazano uye chinoshandura mararamiro avo nekugadzirisa kusingaperi. Munhu anyoresa chiremba wekudya anokwanisa kushanda nemumwe muteresi kuti aone kuchinja kunogadzirisa kunoda, kupa mazano uye kukurudzira mararamiro anorarama anotsigira hutano.
Shoko Rinobva
Miitiro yekare yakaoma kuputsa. Kune vazhinji vedu, soda habit (kana kuti tsika yemajisi, kana tsika inotapira tsika) ndiyo zuva rega rega ratinovimba naro. Asi vatsvakurudzi vanoramba vachiwana zvikonzero zvatiri kuderedza. Kunyange zvazvo chidzidzo ichi chiri chiduku, chinowedzera kuhuchapupu hunowedzera kuti sodas nezvimwe zvinwiwa zvinotapira hazvisi zvakanaka kwatiri-kunyange patinodya kudya kumwe kwakanaka. Edza kutora matanho maduku kuti uderedze kudya kwako uye ona kuti inobata sei hupenyu hwezuva nezuva. Iwe unogona kuwana kuti iwe unorara zviri nani, unonzwa uchiwedzera simba, kana kuwana mamwe mazano anoita kuti chibayiro chive chakakosha.