Kodi mungachepetse bwanji kudya kwa caloric?

Kodi mungachepetse bwanji kudya kwa caloric?

“Nthawi zonse samalani ndi zakudya zatsopano ndi zinthu zomwe zimalonjeza kuchepetsa thupi mwachangu m’kanthawi kochepa,” akutero katswiri wa za kadyedwe Alison Hurries, akulongosola kuti “zakudya zambiri zatsopano zimazikidwa pa makonzedwe a chakudya chochepa kwambiri. Ndipo chifukwa cha kuchepa kwa ma calorie ambiri, ambiri [anthu amene amadya zakudya zimenezi] amawonda, koma sangadyenso mavitamini, maminero, ndi zakudya zina zokwanira. Choncho “zipolopolo zamatsenga” zimenezi tingaziyerekezenso ndi zakudya za yo-yo, zomwe ndi zakudya zimene kafukufuku wasonyeza kuti [potsirizira pake] zimachititsa kuti munthu azilakalaka kudya komanso kulemera kwa nthawi yaitali.”

Ashley Krautkramer, katswiri wazakudya wovomerezeka pa kunenepa kwambiri komanso kuwongolera kunenepa, akuwonjezera kuti zinthu zochepetsa thupi ndi zowonjezera sizingavomerezedwe kapena kuvomerezedwa ndi US Food and Drug Administration (FDA), chifukwa chake zina mwazo ndizowopsa ku thanzi la munthu, kuchenjeza kuti "Ngati ziwoneka bwino Zovuta kukhulupirira, zitha kukhala (zachinyengo zamalonda)."

Zotsatira zotsutsana ndi kuwonda pang'onopang'ono

Sarah Williams, katswiri wa kadyedwe kovomerezeka, akunena kuti kusapeza ma calories okwanira kwenikweni kungakhale kopanda phindu, kumachepetsa kagayidwe kachakudya m’thupi, akumagogomezera kuti kuchepekerako kuwonda m’pamene kuli kothekera kukhala kwautali.

CDC pakadali pano imalimbikitsa kuchepa thupi pang'onopang'ono kuchokera pa 500g mpaka 1kg pa sabata - ndipo akatswiri azakudya amavomereza malingaliro awa, ndikupangira kuti ngati malangizowa atsatiridwa, mutha kuchita bwino poyesetsa kukhalabe ndi kulemera koyenera kwa nthawi yayitali:

1. Kuchepetsa pang'ono ma calories

Dr. Melissa Mitri, katswiri wa kadyedwe kake, akunena kuti kuchepetsa ma calories ndi pafupifupi ma calorie 500 patsiku ndi muyezo wathanzi wa kuwonda, ponena kuti mkazi wachikulire amafunikira ma calories 1600 mpaka 2200 patsiku, pamene mwamuna wamkulu amafunikira ma calorie 2200 mpaka 3000. patsiku, kuzindikira kuti chiwerengero cha zopatsa mphamvu zofunika mwachindunji zokhudzana ndi munthu aliyense misinkhu zolimbitsa thupi.

Dr. Krautkramer akulangiza kuti kukwaniritsa cholinga chochepetsera ma calories 500 patsiku kungatheke mwa kungosintha zakudya zokhala ndi ma calorie ochepa komanso kuchita masewera olimbitsa thupi kwambiri.

2. Mapuloteni ambiri

"Mapuloteni amathandiza kulimbikitsa kagayidwe kachakudya ndikuwonjezera kukhuta ndi kukhuta, zomwe zimapangitsa kuti munthu asamangokhalira kudya zakudya zopatsa mphamvu zochepa," akutero Dr. Mitri. Chifukwa chake, chakudya chilichonse chiyenera kukhala ndi mapuloteni kuti achepetse thupi. ”

Koma Dr. Keith Thomas Ayoub, pulofesa wothandizira pachipatala ku Albert Einstein College of Medicine, akufotokoza kuti pali kusiyana pakati pa mapuloteni ndi magwero awo, akufotokoza kuti: "Mapuloteni ayenera kukhala ochepa mafuta, ndi ng'ombe yowonda" ingakhale zosankha zoyenera kuwonjezerapo. ku nkhuku Turkey wopanda khungu, mazira, yoghurt yamafuta ochepa, shrimp, tuna, nyemba ndi nyemba.

3. Zochita zolimbitsa thupi

Zatsimikiziridwa kale mwasayansi kuti kuwonda kumafuna kudya zopatsa mphamvu zochepa kuposa zopatsa mphamvu zowotchedwa, zomwe zikutanthauza kuti kuchita masewera olimbitsa thupi ambiri kumapindulitsa.

Mukakwaniritsa cholinga chanu kapena kulemera kwanu, CDC imalimbikitsa kuchita masewera olimbitsa thupi kwa mphindi 150 pa sabata, ndikusintha kadyedwe kopitilira muyeso.

4. Madzi oyenerera

Kumwa madzi kulibe ma calorie, kumapangitsa kuti kagayidwe kanu kagayidwe kabwino kazikhala bwino komanso kagayidwe kanu kakudya bwino, komanso kungakuthandizeni kuti mukhale okhuta.

Dr. Mitri analangiza kuti: “Kumwa madzi ambiri kungakuthandizeni kutentha ma calories ambiri ndipo kungakuthandizeninso kuti musamadye kwambiri.”

Pa kuchuluka kwa madzi omwe thupi la munthu limafunikira, bungwe la US National Academies of Sciences, Engineering, and Medicine limalimbikitsa pafupifupi makapu 15.5 (malita 3.7) amadzimadzi patsiku kwa amuna ndi makapu 11.5 (kapena malita 2.7) kwa akazi.

5. Zamasamba zosakhuthala

Zotsatira za kafukufuku wa 2019 wofalitsidwa mu American Journal of Clinical Nutrition zidawonetsa kuti kudya masamba ochulukirapo, makamaka masamba obiriwira, kumathandizira kutsika kwa thupi, ngakhale mwa anthu omwe ali ndi chiwopsezo cha chibadwa cha kunenepa kwambiri.

“Zamasamba ndi zipatso zosakhuthala monga sipinachi, nyemba zobiriwira, kolifulawa ndi broccoli zili ndi zinthu zambiri zothandiza m’thupi ndipo zimapatsa munthu kumva kukhuta, koma zilibe zopatsa mphamvu zambiri zomwe zimabweretsa kunenepa ngakhale zitadyedwa mochulukira. akutero katswiri wazakudya Lindsey DeSoto.

6. Chofunika kwambiri kwa CHIKWANGWANI

Dr. DeSoto akufotokoza kuti: “Mungathe kuganizira kwambiri za kudya zakudya zopatsa thanzi, monga kafukufuku akusonyeza kuti zakudya zokhala ndi fiber zambiri zimagwirizana ndi kuchepa thupi komanso kumamatira ku zakudya, choncho muziganizira kwambiri za fiber. Ngakhale fiber si chipolopolo cha siliva chochepetsera thupi, ndi imodzi mwa njira zabwino zolimbikitsira kukhuta ndikupeza kukhuta kwa chakudya chonse, zomwe zimapangitsa kuti muchepetse kudya kwa calorie komanso kuchepa thupi. ”

Dr. DeSoto amalimbikitsa kutsata pafupifupi 30 magalamu a fiber patsiku, kenako pang'onopang'ono muwonjezere kuchuluka kwa 2 mpaka 3 magalamu tsiku lililonse.

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