Bvisa Pasina Kuwedzera Kuita Kwaunofunga
Kudya chikafu ndechekukakavadzana nyaya uye nguva dzose chisarudzo chaunoda. Mashoko akanaka ndeaya akaratidzwa kuti anobatsire hutano hwedu uye hutano. Tsvakurudzo pamusoro peLeptin hormone inotarisirwa kutonga nzara uye kushandisa mari inoratidzirwa kuti iwedzere pakudya pamwe nekuwedzera makoriyori. Kuwedzera kwemazinga eptin kunotibatsira kuderedza mafuta emuviri zvakanyanya.
Maoriro akachengeterwa kudya acharatidza donhi mueptin mazinga. Sezvo hormone inogadzirwa zvikuru nemafuta edu, muviri unobata pazvivigiro zvisingadi kurasa simba mune nzara mode. Chigumisiro chacho chinononoka kushanda kwemasabolism uye hapana kurasikirwa kwemafuta nekuderedza maruva eptin.
Iyo mhinduro inorayirwa kukakwira mapepa eLeptin inowedzera kuwedzera makoriyori kuitira kuti ichengetedze kuwedzera kwemetabolism uye kubudirira kuora kurasikirwa. Vamwe vari kusarudza kushandisa nyama yekunyengedza senzira yekugadzirisa leptin hormone uye kunakidzwa nezvokudya zvisingaitiki pavanodya menyu akachena.
Kudya Zvokudya Ita Iwe Pairo
Calori kuchinja kune nzira yakakurumbira yekuchengetedza mararamiro akakodzera, inakidzwa nezvimwe zvinobata, uye hainzwi kuti inoregererwa.
Mutemo we 90/10 unotsigira kudya kudya kwakagadzika 90 muzana yenguva uye kubvumira 10 muzana kuputika kwevhiki. Izvi zvingafungidzirwa zvakasimba kudya nzira yakachena asi ichiri kubvumira zvimwe zvido. Izvi zvine zvose zvehutano uye hwehutano hunobatsira.
Mutemo unonyanya kuzivikanwa we 80/20 unotsigira mapuroteni marefu, ma carbs akanaka, nemafuta ane utano ari kupera 80 muzana yenguva, achisiya 20 muzana yekubiridzira uye kudya. Kudya zvokudya zvakagadzirirwa kukurudzira maonero akanaka ekudya, kubvisa zvishuvo, nekukuchengetedza pahutano nehutano hwehutano uye zvinangwa zvehutano. Kana iwe kazhinji uchidya kunenge 1500 makorikori pane zvaunodya uye une 2300, somuenzaniso, usanetseka-mamwe maoriyori pazuva iroro rimwe chete haazoperi zvachose kudya kwako.
Vari Kudya Zvokudya Zvakakodzera Here?
Zvikonzero zvakasiyana-siyana zvinofanira kufungwa zvisati zvasarudzwa kana kubiridzira kudya kana mazuva ari akakodzera kwauri. Vanhu vari kurwisana nehutano hwekunetseka kunogona kukonzerwa nekusava nemafungiro asina kunaka. Muchiitiko ichi, kunyadzisa kungasava kwakanakisisa. Vamwe vanogona kunzwa manzwiro epamusoro mupfungwa vachifunga kuti kugadzikana kwepfungwa kunogona kunge kusina kukodzera kunyaradza makorori.
Vaya vatsva pakugadzirisa mararamiro anhutano vangave vasingazivi nzira yekuenzanisa chepeta kudya. Izvi zvinogona kutungamirira kukudzika kwemazuva uye kwemazuva mazhinji ekuparadzanisa.
Kunyengedza kuchenjera kuchengetedza maitiro eLeptin zvakakwana uye metabolism yakawedzerwa ichava chinhu chikuru chekuchengetedza muviri wakakwana.
Ndinofanira Kuita Nenguva Yokubiridzira Here?
Kuwanikwa kwazvino kwekuwedzera kwema-hormone mazinga ekubatsira kurasikirwa hakurevi kuti tiketi yekusununguka inobata pane zvose zviri pachena pane zuva rekubiridzira.
Zvidzidzo zvakaratidza kuwedzera kwekoriyamu ne20 muzana ndizvo zvose zvinodiwa kuti uwane mawere eptin uye kukurudzira metabolism . Izvozvo zvinoreva kuti kudarika-kusagadzikana hakuzove kwakachenjera kune zuva rokubiridzira. Kufunga nezvekubiridzira kunogona kuva sarudzo iri nani yekuita kuti ugare uri munzira.
Kutsvakurudza kunoratidza kuti leptin hormone inonyanya kugadzikana kumakrohydrates uye kwete mapuroteni kana mafuta. Izvi zvinoreva ma carbs ane utano anofanirwa kufungidzirwa apo unonakidzwa nokubiridzira kudya kana zuva.
Ko Zvokudya Zvangu Zvichaparadzwa Kuvhiki Ino?
Mumwe kana kunyange vaviri vanobiridzira vhiki nevhiki hazvizogadziri chikafu chekudya uye kushaya muviri. Kudya imwe kupisa kwekudya hakuzoiti kuti uve mafuta sezvo kudya kwakachena hakuzoiti kuti uonda. Ndizvo zvauri kuita nguva dzose izvo zvinoita kuti muviri wako uumbwe uye hutano huripo.
Kana iwe wakashandisa mutemo we 90/10 uye uchidya utano hwakanaka 90% yenguva, kufara chekudya kudya chikamu chepurogiramu iyi. Kudya nenzira iyi kunoita kuti iwe uzvibatsire usina mhosva uye unopa kugutsikana mupfungwa. Zvakaoma uye hazvishamisi kune ani zvake kuti arambe achidya zvakaoma mazuva manomwe pavhiki pasina chekuita. Kuramba uine hutano hwakanaka pamwe nekudya kudya ndicho chinangwa .
Chingave chinetso chinokanganisa ndechekuti cheat meal inoshanduka kuva zuva renhema kana mazuva. Kudya pamugwagwa kwemazuva matatu kana kupfuura zvakakwana kuti zvive nemigumisiro yakaipa pahuremu hwako uye waistline. Nguva yekuzorora ndiyo yakaipa zvikuru yekupomerwa kwekutsvakurudza 61% yevanhu vanowana pakati pe1 kusvika pa7 pounds mumazuva gumi-gumi.
Nzira yakanakisisa iri kuronga chekudya yako chekudya iyo inotora pfungwa nekuzvidzora. Iko inokubvumira kuti unakidzwe zvaunoda pasina mhosva yekuderedza kudya kwako kwakanakisisa. Great cheat tips tips inosanganisira:
- Idya kusvikira wagutsikana, kwete kuputirwa.
- Usadzokera shure kwemaminitsi mashoma.
- Shandisa yako yaunoda cheat kudya.
- Musarega chikwereti chinoshanduka kuva zuva rekubiridzira.
Ndinogona Kubiridzira Purogiramu Yezvokudya Sezvakaita Atkins?
Vanhu vazhinji vanotevedzera zvirongwa zvekudya zvakaderera zvakanyanya seAatkins zvinosanganisira zvikamu zvinokanganisa zvingadyiwa. Atkins ishoma-carbohydrate yekudya nezvikamu zvina zvakasiyana purogiramu. Chikamu chekudzikinura chinobvumira chete magiramu makumi maviri emakrohydrates pazuva uye rinobvisa zvose zviyo, michero, mukaka, yogurt, makungu, mishonga yemashizha, uye shuga. Ichi chikamu chingasava nguva yakanakisisa yekuita chekudya kudya.
Kuziva kubiridzira paAtkins kudya kune mubvunzo unozivikanwa zvikuru, kunyanya kupa mitemo yakasimba pachikamu chepurogiramu. Zvimwe zvikamu zveAtkins zvishoma nezvishoma zvinodzokorora mamwe marimu, michero yakadzika-carb, uye michero yakawanda yemichero. Chikamu chekupedzisira chinonzi chirongwa chekuchengetedza uko kudya kudya kwakagadzirwa nemahydrohydrates kunogamuchirwa chete kana muviri wako unogona kuvashivirira. Izvi hazvibvumiri nzvimbo yakawanda kuti ibatane chekudya kudya uye chikonzero chikafu chakadai sechinhu chinoonekwa sechisingagoneki.
Vamwe vashandisi veAtkins vakashanda munyika yose kuburikidza nekushandisa nzira dzekugadzira kusanganisira kudya cheat. Iyo inonyanyozivikanwa pasi-carb kunyunyuta kudya kunosanganisira:
- Kugadzirira pizza yakadzika purotta uchishandisa Portobello mushroom caps ye pizza crusts.
- Kubvisa holiflower ye rizi.
- Spiralizing zucchini kana spaghetti squashi kuti ichinje marodhi mumapfudze. (Zoodles)
Cheat Win
Kuronga kudarika kudya nekutarisa kwekhabhohydrate kuchava iyo yakanakisisa yekugadzirisa zvekuita kuti muviri upise mafuta zvakanyanya. Iko pfungwa yekunyengedza kudya ndeyokukudzosera zvakare mune zvekuchengetedza makorikori umo muviri unonzwa uchienzanisa.
Kufamba-famba kwevhiki vese kuderedzwa koriori kunotora mutero pamuviri. Kufuridzira nekubiridzira kwave kuwanikwa sechinhu chakanaka chokubatsira kusvika uye kuchengetedza zvinangwa zvako zvepfungwa.
Sources:
Davoodi SH, Ajami H, Ayatollahi SH, Dowlatshashi K, Javedan G, Pazoki-Toroudi HR. Calorie Shifting Diet Versus Calorie Zvokudya Zvokudya: A Kuenzanisa Chikamu Chekuongorora Chidzidzo. Int J Prev Med . 2014; 5 (4): 447-456.
Kelesidis T, Kelesidis I, Chou S, Mantzoros CS. Chidzidzo cheNhoroondo: Basa reLeptin mu Human Physiology: Emerging Clinical Applications. Ann Intern Med . 2010; 152 (2): 93-100.
> Tian Hu et al., Migumisiro yeAka-Carbohydrate Zvokudya Kusiyana Nezvokudya Zvishoma-Zvokudya Pamusoro Chezvinhu Zvengozi yeMetabolic: Meta-Kuongorora kweRandomized Controlled Clinical Trials, American Journal of Epidemiology, 2012
Utano Hwakanaka Kudya Kweutano Hwakanaka. Nzvimbo dzeDaase Control and Prevention website. www.cdc.gov/healthyweight/healthy_eating/ Yakasvika 2016.
Kudya Zvakawanda, Kuyera Pasi? Nzvimbo dzeDaase Control and Prevention website. www.cdc.gov/healthyweight/healthy_eating/energy_density.html . Yakasvika 2016.