Nzira yekuderedza kudya kwako caloric?

Nzira yekuderedza kudya kwako caloric?

“Nguva dzose ngwarira madyiro matsva uye zvigadzirwa zvinovimbisa kukurumidza kupera uremu munguva pfupi,” anodaro mazvikokota wezvokudya Alison Hurries, achitsanangura kuti “zvokudya zvakawanda zvounyanzvi zvinobva pazvirongwa zvezvokudya zvine macalorie akaderera zvikuru. Uye nekuda kwekurambidzwa kwakanyanya kwemacalorie, vazhinji [vanhu vari pakudya uku] vachaonda, asi havazodyi zvakakwana mavhitamini, mamineral, uye zvimwe zvinovaka muviri. Saka aya “mabara emashiripiti” anogonawo kufananidzwa nekudya kweyo-yo, kunova kudya uko tsvakiridzo yakaratidza [pakupedzisira] inotungamira mukuwedzera kuda kudya uye uremu nekufamba kwenguva.

Ashley Krautkramer, nyanzvi yezvokudya zvinovaka muviri mukufutisa uye kudzora uremu, anowedzera kuti zvigadzirwa zvekurasikirwa nehuremu hazvisi pasi kana kubvumidzwa neUS Food and Drug Administration (FDA), saka zvimwe zvacho zvinogona kuve nengozi kuhutano hwevanhu, yambiro kuti. "Kana vakataridzika vakanaka Zvakanyanya kuoma kutenda, zvinogona kunge zviri (hutsotsi hwekutengesa)."

Zvinopesana nemigumisiro uye zvishoma nezvishoma kuderedza uremu

Sarah Williams, nyanzvi yezvokudya zvakanyoreswa, anoonesa kuti kusawana ma<em>calorie akakwana kunogona chaizvoizvo kusabereka, kunonotsa kushandiswa kwemetabolism yomuviri, achisimbisa kuti kuderedza uremu kunononoka, kunobvirawo kugara kwenguva refu.

Iyo CDC parizvino inokurudzira kudzikira uremu zvishoma nezvishoma kubva pa500g kusvika 1kg pasvondo - uye nyanzvi dzezvekudya dzinobvumirana nekurudziro iyi, vachikurudzira kuti kana iyi nhungamiro ikateererwa, unogona kubudirira mukuedza kuchengetedza huremu hwakakodzera kwenguva refu:

1. Kuderera kuduku kwemacalorie

Dr. Melissa Mitri, nyanzvi yezvokudya, anoti kuderedza macalorie anenge 500 pazuva mupimo une utano wokuderedza uremu, achitaura kuti munhukadzi akura anoda macalorie ari pakati pe1600 2200 kusvika ku2200 3000 pazuva, nepo murume mukuru achida macalorie XNUMX XNUMX kusvika kuXNUMX XNUMX. pazuva, tichicherechedza kuti nhamba yemakoriyumu inodiwa yakanangana nemazinga emunhu ega ega ekurovedza muviri.

Dr. Krautkramer anorayira kuti kuwana chinangwa chokuderedza macalorie 500 pazuva kunogona kuitwa nokungotsiva zvokudya zvine calorie-dense nezvinoderedza-calorie uye kuwana maekisesaizi akawanda.

2. Mapuroteni akawanda

"Mapuroteni anobatsira kusimudzira metabolism uye anowedzera manzwiro ekuzara uye kuguta, zvichiita kuti zvive nyore kuti munhu arambe akaomerera kune zvishoma-calorie kudya," anodaro Dr. Mitri. Saka, kudya kwese kunofanirwa kuve neprotein yekutsigira uremu. ”

Asi Dr. Keith Thomas Ayoub, purofesa wekiriniki akabatana emeritus paAlbert Einstein College of Medicine, anotsanangura kuti pane mutsauko pakati pemapuroteni nemanyuko awo, achitsanangura kuti: "Protein inofanira kuva yakaderera-mafuta, uye nyama yemombe yakaonda" inogona kuva sarudzo dzakakodzera mukuwedzera. Kuhuku Skinless turkey, mazai, yoghurt ine mafuta mashoma, shrimp, tuna, bhinzi uye legumes.

3. Kuita muviri

Izvo zvatove nesainzi uye zvinonyatso kuratidzwa kuti kuderedza uremu kunoda kudya mashoma macalorie pane macalorie akapiswa, zvinoreva kuti kurovedza muviri kwakawanda kunobhadhara.

Kana ukangosvika pachinangwa chako kana uremu hwaunovavarira, CDC inokurudzira maminetsi e150 ekuita zvine mwero-simba pasvondo, nekuenderera kugadziridzwa mukudya.

4. Zviyero zvakakodzera zvemvura

Mvura yekunwa haina calorie, inochengeta metabolism yako ine hutano uye digestive system yako ine hutano, uye inogona kukubatsira kuti unzwe wakaguta.

Dr. Mitri anopa zano rokuti: “Kunwa mvura yakawanda kunogona kukubatsira kupisa macalorie akawanda uye kunogonawo kukubatsira kuti udye zvishoma pakudya.”

Pahuwandu hwemvura inodiwa nemuviri wemunhu, US National Academies of Sciences, Engineering, and Medicine inokurudzira makapu 15.5 (3.7 litres) emvura pazuva kuvarume uye 11.5 makapu (kana 2.7 litres) kuvakadzi.

5. Miriwo isina-starchy

Mhedzisiro yeongororo ya2019 yakaburitswa muAmerican Journal of Clinical Nutrition yakaratidza kuti kuwedzera kudya kwemiriwo, kunyanya mashizha ane mashizha, kunobatsira kudzikisa huremu hwemuviri, kunyangwe muvanhu vane genetic njodzi yekufutisa.

“Miriwo nemichero isina sitachi yakadai sepinashi, bhinzi yakasvibira, koliflower uye broccoli izere nezvinhu zvinovaka muviri uye inopa kunzwa kuguta, asi haina macalorie akawandisa anoita kuti uwedzere uremu kunyangwe zvikadyiwa zvakawandisa,” anodaro. anodaro dietitian Lindsey DeSoto.

6. Kunyanya kukosha kune fiber

Dr. DeSoto anotsanangura kuti: “Unogona kuisa pfungwa pakudya zvokudya zvinovaka muviri, sezvo tsvakurudzo inoratidza kuti kudya kwemafuta akawanda kunobatanidza nekuderedza uremu uye kuomerera kune zvokudya, saka funga nezve fiber. Kunyangwe faibha isiri bara resirivheri yekurasikirwa nehuremu, ndiyo imwe yedzakanakisa nzira dzekusimudzira kuguta uye kuwana kugutsikana kwekudya kwese, zvichikonzera kuderera kwekoriori yekudya uye kurasikirwa nehuremu. "

Dr. DeSoto vanokurudzira kuvavarira kwemagiramu makumi matatu efiber pazuva, uye zvishoma nezvishoma kuwedzera huwandu nekuwedzera 30 kusvika ku2 gramu zuva rega rega.

Ndivanaani vari mapoka enyeredzi akaisvonaka zvikuru?