Vatsigiri vanoti kutsanya kwepakati inzira yakachengeteka uye inoshanda yekuderedza uremu nekuvandudza hutano hwako. Vanoti zviri nyore kutevedzera pane zvimwe zvekudya uye zvinopa kushanduka-shanduka pane zvechinyakare macalorie-anorambidzwa kudya.
“Kutsanya kwenguva pfupi inzira yokuderedza macalorie nokudzikamisa kudya kwomunhu kwemazuva anoverengeka vhiki imwe neimwe, uye ipapo kudya nguva dzose kwasara mazuva ose, panzvimbo pokunangidzira ngwariro kuganhuriro ye<em>calorie yechigarire,” anodaro Lisa Jones, nyanzvi yezvokudya yakanyoreswa iri muPhiladelphia.
Zvakakosha kuyeuka kuti kutsanya kwepakati ipfungwa, kwete kudya kwakananga.
Unogona Kudya Uchiri Kutsanya Kwepakati?
"Kutsanya kwenguva pfupi ishoko remaamburera remaitiro ekudya anosanganisira nguva yekutsanya uye yekusatsanya kwenhambo dzakatsanangurwa dzenguva," anodaro Anna Kippen, nyanzvi yezvekudya yakanyoreswa muCleveland. "Kune nzira dzakasiyana dzekutsanya kwepakati."
Nguva yakaganhurirwa kudya
Imwe yenzira dzakakurumbira dzinodanwa kuti nguva-inorambidzwa kudya. Inoda kudya chete mukati mehwindo remaawa masere, uye kutsanya maawa gumi nematanhatu asara ezuva. "Zvinogona kubatsira kudzikisa macalorie edu asiwo zvinobvumira ura hwedu nemahomoni kugona kuzorora pakati pekudya panguva yedu 'yekukurumidza,'” Kippen anodaro.
5:2 chirongwa
Imwe nzira yakakurumbira ndeye 5: 2 chirongwa, umo iwe unotevedzera zvakajairwa, zvine hutano maitiro ekudya kwemazuva mashanu pasvondo. Mamwe mazuva maviri pasvondo, unodya kudya kumwe chete kuri pakati pe500 ne700 calories zuva rega rega. "Izvi zvinobvumira muviri wedu kuzorora, pamwe nekuderedza macalorie atinodya sese muvhiki," Kippen anodaro.
Tsvagiridzo inoratidza kuti kutsanya kwepakati kwakabatana nekurasikirwa uremu, yakagadziridzwa cholesterol, kudzora shuga yeropa uye kudzikira kuzvimba.
"Preclinical uye miedzo yekiriniki yakaratidza kuti kutsanya kwepakati kune mabhenefiti akawanda kune akawanda ehutano, akadai kufutisa, chirwere cheshuga, chirwere chemoyo, kenza uye neurologic kusagadzikana," maererano neongororo yakaburitswa muNew England Journal of Medicine muna 2019. Tsvagiridzo yekiriniki yakatarisana zvakanyanya nevekuremedza vechidiki uye vakuru vepakati-kati, chidzidzo chinodaro.
Chero nzira yekutsanya kwepakati yaunosarudza, zvakakosha kuti ushandise nzira dzakafanana dzekudya kunovaka muviri pakutsanya kwepakati sekune zvimwe zvirongwa zvekudya zvine hutano, anodaro Ryan Maciel, nyanzvi yezvekudya uye mukuru wezvekudya uye mudzidzisi weCatalyst Fitness & Performance muCambridge, Massachusetts.
“Chaizvoizvo,” Maciel anodaro, “idzi (nheyo) dzinogona kutonyanya kutsoropodza sezvo uri kuenda kwenguva yakati rebei usina zvokudya, izvo zvingaguma nokudyisa nokuda kwavamwe vanhu” mukati menhambo dzaunogona kudya papurogiramu.
Kudya Kutsanya Kwepakati
Kana iwe uri pane imwe nguva yekutsanya regimen, ita idzi nhungamiro yako:
- Idya zvokudya zvakagadzikiswa zvishoma nguva zhinji.
- Idya chiyero cheprotein yakaonda, mavheji, michero, smart carbs uye mafuta ane hutano.
- Gadzira chikafu chinonaka, chinonaka chaunofarira.
- Idya zvokudya zvako zvishoma nezvishoma uye uchifunga, kusvikira waguta.
Zvikafu zvekutsanya zvisingaite hazvipi mamenu chaiwo. Nekudaro, kana iwe uchiomerera kune yakanaka misimboti yekudya, kune mamwe marudzi ezvekudya akanakisa kudya uye mashoma aunofanirwa kugumira.
Zvokudya Zvokudya paIntermittent Fasting Diet
Zvikafu zvitatu zvaunofanira kuva nechokwadi chekudya pakudya kwekutsanya kwepakati zvinosanganisira:
- Mapuroteni akaonda.
- Zvibereko.
- Vegetables.
- Mapuroteni akaonda
Kudya mapuroteni akaonda kunoita kuti unzwe wakaguta kwenguva yakareba kupfuura kudya zvimwe zvekudya uye zvinokubatsira kuchengetedza kana kuvaka tsandanyama, anodaro Maciel.
Mienzaniso yeaonda, ane hutano mapuroteni masosi anosanganisira:
- Zamu rehuku.
- Yakachena yoghurt yechiGiriki.
- Bhinzi nenyemba, kunge nyemba.
- Hove nehove.
- Tofu uye tempeh.
- Zvibereko
Sezvinoita chero chirongwa chekudya, zvakakosha kudya chikafu chinovaka muviri paunenge uchitsanya. Zvibereko nemiriwo zvinowanzozara nemavhitamini, zvicherwa, phytonutrients (chirimwa chekudya) uye fiber. Aya mavhitamini, zvicherwa uye zvinovaka muviri zvinogona kubatsira kuderedza cholesterol, kudzora mazinga eshuga yeropa uye kuchengetedza hutano hwematumbo. Imwezve: michero nemiriwo zvakaderera mumakori.
Hurumende's 2020-25 Dietary Guidelines yevaAmerica inokurudzira kuti pakudya zviuru zviviri-macalorie pazuva, vanhu vazhinji vanofanirwa kudya kapu mbiri dzemichero zuva nezuva.
Mienzaniso yemichero ine hutano yaunofanira kutarisa kuti udye kana kutsanya kwepakati kunosanganisira:
- Maapuro.
- Mapurikoti.
- Blueberries.
- Blackberries.
- Cherries.
- Peaches.
- Pears.
- Plums.
- Oranges.
- Mavise.
- Vegetables
Miriwo inogona kuva chikamu chakakosha chepakati pekutsanya regimen. Tsvagiridzo inoratidza kuti kudya kwakapfuma mumashizha ane mashizha kunogona kuderedza njodzi yako yechirwere chemoyo, Type 2 chirwere cheshuga, gomarara, kuderera kwekuziva nezvimwe. Hurumende's 2020-25 Dietary Guidelines yevaAmerica inokurudzira kuti pakudya zviuru zviviri-macalorie pazuva, vanhu vazhinji vanofanirwa kudya makapu maviri neshanu emiriwo pazuva.
Mavheji anodhura anogona kushanda pane inopindirana yekutsanya protocol anosanganisira:
- Makarotsi.
- Broccoli.
- Madomasi.
- Koliflower.
- Green beans.
Mashizha magidhi zvakare isarudzo yakanakisa, sezvo ichipa zvakawanda zvinovaka muviri uye fiber. Tarisa kuwedzera idzi sarudzo pakudya kwako:
- Kale.
- Sipinachi.
- Chard.
- Kabheji.
- Collard greens.
- Arugula.
Zvokudya zveKuderedza paKudya Kwekutsanya Kwenguva
Pane zvimwe zvikafu zvisina kunaka kudyiwa sechikamu chenguva yekutsanya regimen. Iwe unofanirwa kudzikamisa zvikafu zvine calorie-dense uye zvine huwandu hwakawanda hweshuga yakawedzerwa, moyo-usina hutano hwakakora mafuta uye munyu.
"Hazvikugutsi mushure mekutsanya, uye zvinogona kuita kuti unzwe nzara," anodaro Maciel. "Vanopawo zvishoma kana pasina zvinovaka muviri."
Kuti uchengetedze hutano huri pakati pekudya regimen, deredza izvi zvekudya:
- Snack chips.
- Pretzels uye crackers.
Iwe unofanirwawo kudzivisa zvokudya zvine shuga yakawedzerwa. Shuga inouya muzvikafu zvakagadziriswa uye zvinwiwa haina chikafu uye inokwana kutapira, isina macalorie, izvo zvisiri izvo zvauri kutsvaga kana uchitsanya nepakati, Maciel anodaro. "Vachaita kuti unzwe nzara sezvo shuga ichikurumidza kugaya."
Mienzaniso yezvikafu zvine shuga zvaunofanirwa kudzikisira kana uri kuita kutsanya kwepakati kunosanganisira:
- Cookies.
- Candy.
- Makeke.
- Zvinwiwa zvemuchero.
- Kofi ine zvinotapira zvakanyanya uye teas.
- Shuga zviyo zvine fiber shoma uye granola.
Nguva yekutumira: Jun-02-2022