Otsutsa amanena kuti kusala kudya kwapang'onopang'ono ndi njira yabwino komanso yothandiza yochepetsera thupi komanso kukhala ndi thanzi labwino.Amati ndizosavuta kutsatira kuposa zakudya zina ndipo zimapereka kusinthasintha kuposa zakudya zachikhalidwe zokhala ndi zopatsa mphamvu zama calorie.
“Kusala kudya kwapang’onopang’ono ndi njira yochepetsera ma calories mwa kuchepetsa kudya kwa masiku angapo mlungu uliwonse, ndiyeno kudya nthaŵi zonse kwa masiku otsalawo, m’malo moika mtima pa chiletso chokhazikika cha calorie,” akutero Lisa Jones, katswiri wa kadyedwe wolembetsedwa ku Philadelphia.
Ndikofunika kukumbukira kuti kusala kudya kwapakatikati ndi lingaliro, osati chakudya chapadera.
Kodi Mungadye Pamene Mukusala Kusala Kwapang'onopang'ono?
“Kusala kudya kwapang’onopang’ono ndi mawu ambulera a kadyedwe kake komwe kumaphatikizapo kusala kudya ndi kusasala kudya panthaŵi zodziŵika,” akutero Anna Kippen, katswiri wa kadyedwe wolembetsedwa ku Cleveland."Pali mitundu yosiyanasiyana ya kusala kudya kwapakatikati."
Nthawi yoletsa kudya
Imodzi mwa njira zodziwika bwino imatchedwa kudya moletsa nthawi.Zimafuna kudya pawindo la maola asanu ndi atatu, ndikusala maora 16 otsala a tsiku."Zitha kuthandiza kuchepetsa zopatsa mphamvu zathu komanso zimapangitsa kuti m'matumbo athu ndi mahomoni azipuma pakati pa chakudya 'panthawi yathu yosala kudya," akutero Kippen.
5:2 dongosolo
Njira ina yodziwika bwino ndi dongosolo la 5:2, momwe mumatsata zakudya zabwinobwino, zathanzi kwa masiku asanu pa sabata.Masiku ena awiri pa sabata, mumadya chakudya chimodzi chokha cha ma calories 500 mpaka 700 tsiku lililonse."Izi zimathandiza thupi lathu kupuma, komanso kuchepetsa ma calories omwe timadya sabata yonse," akutero Kippen.
Kafukufuku akuwonetsa kuti kusala kudya kwakanthawi kumalumikizidwa ndi kuchepa thupi, kuwongolera cholesterol, kuwongolera shuga m'magazi komanso kuchepa kwa kutupa.
"Mayesero am'chipatala komanso azachipatala awonetsa kuti kusala kudya kwakanthawi kumakhala ndi zabwino zambiri pazaumoyo wambiri, monga kunenepa kwambiri, shuga, matenda amtima, khansa ndi matenda a neurologic," malinga ndi kafukufuku wofalitsidwa mu New England Journal of Medicine mu 2019. Kafukufuku wachipatala wakhala akuyang'ana makamaka pa achinyamata olemera kwambiri komanso akuluakulu azaka zapakati, kafukufukuyu akuti.
Kaya mumasankha njira yotani ya kusala kudya kwapakatikati, ndikofunikira kugwiritsa ntchito mfundo zofananira za kadyedwe pakusala kudya kwakanthawi monga kudya zakudya zopatsa thanzi, akutero Ryan Maciel, katswiri wodziwika bwino wa kadyedwe komanso wophunzitsira wamkulu wa Catalyst Fitness & Performance ku Cambridge, Massachusetts.
“M’chenicheni,” Maciel akutero, “izi (mfundo) zingakhale zovuta koposa popeza kuti mukupita kwa nthaŵi yotalikirapo popanda chakudya, zimene zingapangitse kuti anthu ena azidya mopambanitsa” m’nthaŵi zimene mungadye pa dongosolo.
Zakudya Zapakatikati Zosala
Ngati mumasala kudya kwapang'onopang'ono, pangani izi kukhala mfundo zokuthandizani:
- Idyani zakudya zosasinthidwa pang'ono nthawi zambiri.
- Idyani zakudya zomanga thupi zowonda, zamasamba, zipatso, ma carbs anzeru ndi mafuta athanzi.
- Pangani zakudya zokoma, zokoma zomwe mumakonda.
- Idyani zakudya zanu pang'onopang'ono komanso mosamala, mpaka mutakhuta.
Kusala kudya kwapang'onopang'ono sikukakamiza ma menyu enieni.Komabe, ngati mukutsatira zakudya zabwino, pali mitundu ina ya zakudya zomwe ndi zabwino kudya ndipo zochepa zomwe muyenera kuzichepetsa.
Zakudya Zoyenera Kudya Pakusala Kwapakatikati
Zakudya zitatu zomwe muyenera kutsimikiza kuti mumadya pazakudya zapakatikati ndizo:
- Mapuloteni owonda.
- Zipatso.
- Masamba.
- Mapuloteni owonda
Kudya zomanga thupi zowonda kumakupangitsani kumva kukhuta kwanthawi yayitali kuposa kudya zakudya zina ndipo kudzakuthandizani kukhalabe ndi minofu, Maciel akuti.
Zitsanzo za zowonda, zopatsa thanzi zama protein ndizo:
- Mbere ya nkhuku.
- Yogurt yachi Greek.
- Nyemba ndi nyemba, monga mphodza.
- Nsomba ndi nkhono.
- Tofu ndi tempeh.
- Zipatso
Monga momwe zimakhalira ndi zakudya zilizonse, ndikofunikira kudya zakudya zopatsa thanzi kwambiri posala kudya kwakanthawi.Zipatso ndi ndiwo zamasamba nthawi zambiri zimakhala ndi mavitamini, mchere, phytonutrients (zakudya zamasamba) ndi fiber.Mavitamini, michere ndi michere imeneyi amathandizira kuchepetsa cholesterol, kuwongolera shuga m'magazi komanso kukhala ndi thanzi lamatumbo.Kuonjezera kwina: zipatso ndi ndiwo zamasamba ndizochepa zopatsa mphamvu.
Boma la 2020-25 Dietary Guidelines for Americans limalimbikitsa kuti pazakudya zopatsa mphamvu 2,000-tsiku, anthu ambiri azidya pafupifupi makapu awiri a zipatso tsiku lililonse.
Zitsanzo za zipatso zabwino zomwe muyenera kuyang'ana kuti muzidya mukamasala kudya kwakanthawi ndi izi:
- Maapulo.
- Ma apricots.
- Zipatso za Blueberries.
- Mabulosi akuda.
- Cherry.
- Mapichesi.
- Mapeyala.
- Plum.
- Malalanje.
- Mavwende.
- Masamba
Masamba amatha kukhala gawo lofunikira la kusala kudya kwapakatikati.Kafukufuku akuwonetsa kuti zakudya zokhala ndi masamba obiriwira zimatha kuchepetsa chiopsezo cha matenda amtima, matenda a shuga a Type 2, khansa, kuchepa kwa chidziwitso ndi zina zambiri.Boma la 2020-25 Dietary Guidelines for Americans limalimbikitsa kuti pazakudya zama calorie 2,000 patsiku, anthu ambiri azidya makapu 2.5 a masamba tsiku lililonse.
Zamasamba zotsika mtengo zomwe zitha kugwira ntchito pa protocol ya kusala kwapakatikati ndi monga:
- Kaloti.
- Burokoli.
- Tomato.
- Kolifulawa.
- Zitheba.
Masamba a masamba ndi abwino kwambiri, chifukwa amapereka michere yambiri komanso fiber.Yang'anani kuwonjezera izi pazakudya zanu:
- Kale.
- Sipinachi.
- Chard.
- Kabichi.
- Maluwa a Collard.
- Arugula.
Zakudya Zochepetsa Pakusala Kusala Kwapakatikati
Pali zakudya zina zomwe sizili bwino kudya monga gawo la kusala kudya kwapakatikati.Muyenera kuchepetsa zakudya zomwe zili ndi calorie-dense ndipo zimakhala ndi shuga wambiri wowonjezera, mafuta odzaza mtima ndi mchere.
Maciel anati: “Sangakhutitseni mukasala kudya, ndipo angakupangitseni kumva njala.Amaperekanso chakudya chochepa kapena chosakwanira.
Kuti mukhale ndi thanzi labwino pakanthawi kochepa, chepetsani zakudya izi:
- Tchipisi zokhwasula-khwasula.
- Pretzels ndi crackers.
Muyeneranso kupewa zakudya zomwe zili ndi shuga wambiri.Shuga yemwe amabwera muzakudya ndi zakumwa zosinthidwa alibe chakudya komanso amakhala okoma, opanda zopatsa mphamvu, zomwe sizomwe mukuyang'ana ngati mukusala kudya pafupipafupi, akutero Maciel."Adzakupangitsani njala chifukwa shuga amasungunuka mwachangu kwambiri."
Zitsanzo za zakudya za shuga zomwe muyenera kuchepetsa ngati mukusala kudya kwakanthawi ndi izi:
- Ma cookie.
- Maswiti.
- Makeke.
- Zakumwa za zipatso.
- Kofi ndi tiyi wotsekemera kwambiri.
- Mbewu za shuga zokhala ndi fiber pang'ono ndi granola.
Nthawi yotumiza: Jun-02-2022