Diet volumetric

Iwe unoda kuderedza uremu ne5-10% yehuremu hwako munguva shoma shoma, asi usazvikurira iwe nenzara uye usazviramba iwe chikafu chinodyiwa? Mhinduro yacho ndeyekuti: hutungamiri hutsva mune zvekudya - volumetric!

Purofesa wezvokudya zvinovaka muviri, mutungamiriri we laboratory wekudya zvinovaka muviri paYunivhesiti yePennsylvania, anonyanya kuzivikanwa noutano Barbara Rolls akapedza makore makumi maviri achidzidza kugadziriswa nekugadzirisa kwekudya uye kukura kwekuneta. Kubva pakutsvakurudza kwake, iye akatanga nzira yake yekudya - volumetrics (kubva muChirungu volume-volume). Dr. Rolls anotsanangura kubudirira kwaro chete: "Nokusarudza zvokudya zvine mazana emakirori paanoshumira, unogona kuwedzera mari inodyiwa, asi panguva imwechete kuderedza kuwandisa kwekoriori."
Calorie Density
Maererano nekuongorora kwakabudiswa neBarbara Rolls muna 2011 muAmerican Journal of Clinical Nutrition, vanhu vanodya kudya kwekudya vasati vatya, 25% vavo, vanodya 360 kcal zvishoma. Iko ndiko kuti, izvo zvokudya zvakawanda zvatinodya, zvinokurumidza kuderedza chishuvo uye zvishoma zvatinowana. Uye kana mushure mekudya tinonzwa tiine shungu dzakanaka, saka yakakwirira tine mukana wekutevera kudya kwakadaro nguva dzose. Muchiitiko ichi, hazvina kunyanya kudii kusiya mbeu yako yaunoda. Iwe chete unoda kuziva chiyero. Ichi chiyero muzvinyorwa zvinoratidza kuwedzera kwekoriori, kureva, chiyero chemakoriori anokwana 100 g yezvigadzirwa (kcal / g). Heano muenzaniso wakajeka. Mumukombe mumwe wamazambiringa akaoma 434 kcal anowanikwa, uye mumukombe wemazambiringa - 104 kcal chete, iyo raisin ine huwandu hwakawanda hweakoriyori kupfuura mazambiringa: 2.6 kurwisana ne 0.6. Izvi zvinorevei mukuita? Mucheka mutsva unogona kudyiwa pasina mungozi kune chiyero katatu kupfuura chakaomeswa.

Zvokudya zvikamu
Uwandu hwekakori yechigadzirwa hunokanganiswa nezvinhu zvitatu: mvura, fiber, mafuta.

Mvura ndiyo inonyanya kukosha. Inopa ivhu rekudya uye naizvozvo hauna makori. Semuenzaniso, mazambiringa anowanikwa nemvura ne 90%, muhafu yezvibereko (1 chikamu), chete 39 kcal; karoti - ne 88%, hafu yekapu yetikiti - inongova 25 kcal chete. Nheyo yekubvumira kunongova mvura uye yakafuma mukudya kwemhepo: mashupa, michero, miriwo.

CELL - kwete kungopa zvokudya zvokudya, asiwo inopedza zvishoma nezvishoma, izvo zvinoreva kuti inopa huwandu hwakazara uye hurefu kwenguva refu nehuwandu hweakori. Sezvaunoziva, fiber yakafuma mune mimwe miriwo nemichero, pamwe chete nezviyo.

Mafuta ane akakwirira zvikuru emakirori: 9 kcal pa 1 g. Izvi zvakapetwa kakapetwa kaviri kune zveproteine ​​uye makhahydrates. Semuenzaniso, 1 teaspoon yebhotela ine mazana emakoriki se 2 makapu emu broccoli.

Kushandisa muhupenyu hwezuva nezuva hwehuori yekoriyiti yakarurama nyore. Inogona kushanda senzvimbo yekutsanangurwa yekusarudzwa kweimwe michina. Zvokudya, izvo simba razvo rinokosha zvishoma kudarika uremu (huwandu hwemakoriri kusvika ku6), zvinogona kuiswa muzvokudya pasina zvibvumirano: ichi ndicho chizhinji chemiriwo nemichero. Kana ikakorori yakakura ichibva pane 0,6 kusvika ku55, kureva kuti, kudya kwakadai kunogona kunge kuripo, asi nenzira yakaringana, pasina kudya kwekudya - izvi zvinoshandiswa kune zviyo, nyama yakaonda, mishonga yakakodzwa yemakaka. Zvidzidzo zvinotsigira kuti kana iwe ukadya zvokudya zvine calori density yepamusoro pe 60 kcal per 100 g (zvisinei nokuti yakakura sei zvikamu), kuwedzera kwakanyanya kunoenda. Iwe unogona kudya kudya nekoriyamu yakawanda ye 60 kusvika ku 150 kcal pa100 g uye panguva imwechete kuora ure kana kuchengetedza uremu, zvichienderana nehutano hwekuita muviri uye chiyero chemagetsi. Asi nemishonga iyo makirori yakawanda kakawandisa kupfuura huwandu hwechikamu (pamwe nehuwandu hwe 150 kcal / 100 g): chesi, nyama yakawanda, chingwa, masipi - unofanira kunge wakanyatsochenjerera. Izvi "zvokudya zvakaoma" zvinofanira kuve zvishoma uye zvinopiwa zvekudya zvakakwana nekanyoro koriori. Uyewo Dr. Rolls anokurudzira kuongorora iyo zuva rega rega caloric kudya kwekudya. Izvi zvinoenderana nezera uye hazvifaniri kudarika: mumakore 21-25 2 000 kcal, mumakore 26-50 - 1.8000 kcal, mu 51 + - 1.6 zviuru kcal.

Daily menu inowanzo:

• Zvokudya zvemanheru: muesli kana zviyo (pamusoro pemukaka kana mvura) nemichero / mazvaburire, izvo zvinofanirwa kunge zvinenge hafu yekutanga uye kudya kukuru kwezuva.
• Zvokudya zvekudya zvechipiri: yega yegour yogurt, imwe michero uye chikamu chechizi.
• Zvokudya zvemasikati: tsvina yakasimwa yemiriwo, nyama yakaonda uye miriwo, inopisa, muchoto kana kubika.
• Kudya: hove, somuenzaniso, nemupunga wekudya uye mashizha asina gorosi nemiriwo yakadzika yekoriyiti yakawanda, inofanirwa kutora chikamu chechikamu chenguva dzose chekunakirwa.
• Zvokudya zvakasvibirira: kudya kwemanheru, mafuta anocheka, chibereko, kudya kwechingwa.
• Inwiwa: mineral water, green tea, zvinonatswa majei, michero uye mukaka cocktails.
  

Mitemo yezvipimo zvishoma

1. Idya miriwo kana michero pamwe nekudya kupi zvako. Iyo yakawanda yakawanda, ine nani. Dr. Rolls anovimbisa kuti: kunyange kana ukawedzera huwandu hwezvokudya pamutengo wemiriwo katatu, ucharamba uchirasikirwa! Zvisinei, yeuka kuti pasina mitemo, miriwo inogona kudyiwa pasina mafuta.
2. Idya ... usati wadya. Tanga nesidyo inotora nzvimbo yakanaka mudumbu: soup kana saladhi. Sopu inogona kuva yemiriwo, paine muto mutsvuku. Saladi - kwekudya kwemasikati uye kwemanheru yemiriwo, kwekudya kwemanheru - michero.
3. Farira kutarisa kweplate yakazara. Muchiitiko ichi, uropi hunogamuchira pakarepo chiratidzo chemufaro, uye apo pane mufaro, hapana ngozi yekudya zvakanyanya, anodaro muumbi wezvokudya.
4. Usarega mapuroteni. Kusiyana nemiriwo yakasimwa nemvura uye michero, mapurotini anopa nguva yakareba. Mukuwedzera, kuonda mapuroteni ezvokudya hausi kutyisidzira kuonekwa kwehuwandu hunorema. Mune basa repamusoro-grade puroteni muzvokudya zvinogona kuva mukaka nemangwanani muesli, nyemba kana tofu mu saladhi, chidimbu chehove, turkey, nyama yechingwa kana kudya kwemanheru.

Mishonga ine pasi yakakosha yekoriori:

• Gadzira mashizha, miriwo mashizha;
• Nekrakamistye mishonga, michero;
• Mishonga yakakodzwa yemakese.

Mishonga ine high calorie density:

• Crackers uye chips;
• Chokoti nemasipi;
• Sweet pastries;
• Nutswe nemichero yakaomeswa;
• Doro;
• Butter;
• Mafuta anogadzirwa.
  

Nzira yekuwedzera yakawanda yemichero nemiriwo muzvokudya:

• Tanga kudya kwemanheru nemarangi kana hafu yemazambiringa.
• Wedzera chibereko chakanaka kusvika pahupfu (panzvimbo yehutu).
• Isai maoriro matsva uye michero muzviyo uye zviyo.
• Dzorera uchi nebheki muto.
• Wedzera holiflower kuti udye panzvimbo yechingwa
• Shumira pasta nemiriwo: broccoli, asparagus, nyemba, mazai, miche, etc.
• Isa mushroom mu saladi, mazai mazai, mashupa, gorova.
• Ita mapaundi anobatsira kuti uite zvinonaka: slice yevhuni, yakaputirwa nehu, lettuce mashizha necheka rearimoni, nezvimwewo.
• Wedzera michero kune salads uye kunyange sandwiches: peach, mango, mandarin.