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Kumba Hutano Kudya kwehutano Kudya Fitness oi-Amritha K Na Amritha K. musi waMay 8, 2020| Yakaongororwa Na Chandra Gopalan

Gore rega rega, International No Diet Day (INDD) inoonekwa musi wa6 Chivabvu. Zuva iri rinopemberera kugamuchirwa kwemuviri, kusimudzira kuziva nezvekukosha kwekusimudzira muviri uye chimiro chemuviri kusiyana.

INDD inotarisawo kusimudzira mararamiro ane hutano nekutarisa kune hutano pane chero saizi.

International Hapana Zuva Rekudya

Yekutanga International Hapana Diet Day yaipembererwa kuUK muna 1992 uye yakaunzwa kuna Mary Evans - mukadzi uye mutungamiriri weboka reBritain 'Diet Breakers.' Icho chiratidzo che INDD iribhuru bhuruu [1] .

Zvinangwa zveIndD ndezve 'kubvunza iyo pfungwa yeiyo' chaiyo 'chimiro chemuviri, kusimudzira kuziva nezvehuremu hwekusarura, hukuru hwehukuru uye fatphobia, kuzivisa zuva rakasununguka kubva kuzvikafu uye kushushikana nezvehuremu hwemuviri, kupa chokwadi nezve indasitiri yekudya, kusimbisa kusashanda kwezvikafu zvekutengesa, kukudza avo vakawirwa nedambudziko rekudya uye kuvhiya-kurasikirwa uremu uye kubatsira kupedza kurema kusarura, sizism uye fatphobia ' [piri] .

INDD yakatarisana nekushoropodzwa nemaitiro ayo, uko nyanzvi dzehutano dzinoti kunyangwe zuva iri richipembererwa nevavariro chaiyo, rinofuratira kukosha kwekugara wakasimba uye uine hutano. Sangano reMedicine's Committee Kuvandudza Maitiro Ekutarisa Mhedzisiro YeNzira Dzokudzivirira uye Kubata Kufutisa yakati, '...... hazvina kukodzera kutaura kuti vanhu vakafutisa vanofanirwa kungogamuchira huremu hwemuviri kwete kuyedza kudzikisa, kunyanya kana kufutisa kuri kuwedzera njodzi yavo yekuvandudza mamwe matambudziko ekurapa kana zvirwere ' [3] .

Pane rino reInternational Hapana Kudya Zuva, isu tichaisa pfungwa pakunzwisisa madhodhi uye dont ekudya.

Kudya - Chikamu Chakakosha cheKurarama Kwazvino (?)

Kudya zvine hutano chave chikamu chakakosha chehupenyu hunoshanda, nevechidiki kune vanhu vakuru vanoita mararamiro ane hutano ayo anobatsira kukwidziridza kuita kwese [4] . Nekudaro, iwe unofanirwa kunzwisisa kuti kudya zvine hutano hakusi kwekuganhurirwa kwakasimba, kugara zvisina kujeka mutete, kana kuzvinyima pachako chikafu chaunoda. Izvo zvese ndezvekunzwa wakakura, kuva nesimba rakawanda, kuvandudza hutano hwako, nekusimudzira manzwiro ako - Pasina kunzwa kudonha.

Kudya zvine hutano hakufanirwe kunge kwakaomarara [5] . Iyo yekutanga uye zvakare yepakati chinhu mune tsika yekudya zvine hutano ndeyekutsiva chakagadziriswa chikafu nechikafu chaicho pese pazvinogoneka. Nekuti kudya chikafu chiri padyo padyo nenzira iyo zvakasikwa chakagadzirwa nayo ndiyo yakanakisa nzira yekuzvidya.

Kudya kunovaka muviri kunosanganisira michero nemiriwo zvakasiyana siyana, zviyo zvese nesitashi, mafuta akanaka, uye mapuroteni akaonda. [6] . Kudya zvine hutano kunorevawo kudzivirira chikafu chine huwandu hwakawanda hwewakawedzera munyu uye shuga uye une mabhenefiti akasiyana siyana seanotevera:

Inokurudzira kuonda kwakanaka [7]
Inoderedza kenza njodzi
Inotarisira chirwere cheshuga
Inovandudza hutano hwemwoyo uye inodzivirira sitiroko njodzi
Inokurudzira hutano nemapfupa
Inovandudza ndangariro uye huwandu hwemafungiro
Inovandudza gut hutano
Inokurudzira kunaka kwekurara

Nezviuru zvezvirongwa zvekudya kunze uko, zvinogona kuwana zvishoma kuvhiringidza kusarudza chaicho. Nepo zvimwe zvikafu zvichitarisa pakurasikirwa nehuremu, zvimwe zvinogona kuve zvekuwedzera huremu, hutano hwemwoyo, manejimendi manejimendi zvichingodaro [8] [9] . Kubva kuVegan kuenda kuDASH, runyorwa rwezvikafu zvine hutano (()) harupere. Zvidzidzo zvinoti makore gumi apfuura akaona kumwe kusimuka kukuru kwehutano, uko vanhu vakachinja kuti vatore mararamiro nehunhu hwakanaka. [10] .

Naizvozvo, zvinogona kunongedzerwa kuti kunyangwe zvimwe zvikafu zvichikubatsira kuti ugare uine hutano, zvimwe zvinokuvadza zvachose. Saka, ngatitarisei mamwe eakakosha mapoinzi aunofanirwa kuchengeta mundangariro paunenge uchiedza chikafu chitsva.

Kudya Dos uye Don'ts

Ndokumbirawo kuti urambe uchifunga kuti HAUFANIRI kutora chikafu chakatarwa (kunze kwekunge iwe uchidikanwa). Nekudaro, kana iwe uri kutarisira kutora imwe, ndapota bvunza nyanzvi yezvokudya uye kurukura nachiremba wako nezve yakanakisa yakakodzera iyo yemuviri wako nepfungwa.

Izvo Zvekudya

Tora kudya kwako kwekuseni, asi zviite inokurumidza Kudya kwemangwanani kunogona kutarisirwa sekudya kwakakosha kwezuva, asi ita shuwa kuti chikafu chiri nyore. Iwe unogona kusarudza yakakwira-fiber cereal, yakazara-zviyo mbiriso, oatmeal, uye chibereko chitsva neyoghurt kwekukurumidza asi kune hutano kwemangwanani [gumi neimwe] .
Idya yakawanda magidhi : Miriwo, kunyanya yakasvibira yakaita sepinashi, kare, kabichi nezvimwewo yakaderera macalorie uye yakakwira calcium, protein nefibre [12] . Unogona kudya magreen ako asina kubikwa kana iwe unogona kuadya nesadza rako kwezuva rakapihwa simba.
Chengeta cheki pane izvo zvauri kudya : Chimwe chezvinhu zvakakosha kuti utarisise uchitevera chikafu ndechekuti uzive zvauri kudya. Kunyange zvishuwo zvichikukunda, HAZVIITI. Ita shuwa kuti unonamira kuchikafu chakakurudzirwa kuti uwane mabhenefiti.
Idya mafuta : Imwe yemafungiro asiriwo ekudya ndeyekuti munhu anofanira kudzivirira mafuta. Mamwe mafuta, senge omega-3 mafuta akakosha pakurapa uremu zvine hutano. Pamusoro pezvo, mafuta aya anobatsira kuchengetedza mashandiro akanaka ehurongwa hwako hwese [13] .
Ita swaps ine hutano : Kunyange iwe uchizofanira kurega pane dzimwe sarudzo dzisingaite, unogona nguva dzose chinjana chikafu chisina hutano yeshanduro ine hutano. Semuenzaniso, chinja bhotoro rako nemafuta emuorivhi [14] .
Inwa mvura yakawanda : Kunwa ingangoita 8-9 magirazi emvura kunogona kubatsira kugadzirisa yako metabolism [gumi neshanu] .
Ita maekisesaizi : Nekuti iwe uri pane chikafu, hazvireve kuti haufanire kurovedza muviri. Kudya uye kurovedza muviri enda-mu-ruoko apo mumwe anorumbidza mumwe [16] . Kuita chiitiko chemuviri kunobatsira kusimbisa muviri wako uye kukuchengeta iwe wakaringana futi.

Iyo Dont's Yekudya

Usazviuraya nenzara : Chekutanga uye chakakosha, chero mumamiriro ezvinhu ugozviuraya nenzara. Ruzhinji rwevanhu vanotora chikafu vanotora iyo 'yakapusa' nzira yekusvetuka chikafu nekuzviuraya nenzara. Nepo zvidzidzo zvichiratidza kuti iwe unogona kurasikirwa uremu husingadiwe nekuzviuraya nenzara iwe, 50 muzana yeiyo uremu kurasikirwa kunouya kubva mhasuru nyama, kwete kubva kumafuta [17] . Izvi zvinogona kukonzeresa metabolism yako kudzikira uye kugadzira nzira yezvinetso zvehutano zvakati [18] [19] .

Usanyanyisa kudya : Kungoti kudya kwacho kunoratidzika kunge kuri kukushandira, hazvireve kuti unofanira kuzviwedzeredza. Gara wakatendeka kuchirongwa chekudya [makumi maviri] .

Usatore mafuta akawandisa : Kunyange zvichikosha kuti usadzivise mafuta ane hutano, haufanire kunge uchidya mafuta akawandisa futi. Dzivisa nyama tsvuku, nyama yenguruve, nyama yemombe uye imwe nyama yakakora [makumi maviri nerimwe] .

Usadye kana usina nzara : Dzimwe nguva paunofinhwa, ruoko rwako rwunogona kutambanudzira kune mbiya yetchips kana kunyange mamwe nzungu - HAUDAI. Kana iwe usina nzara, usadye. Muviri wako haudi simba rekuwedzera kuti rishande [22] . Vanhu vazhinji vanodya zvakanyanya nekuda kwekuti chikafu chinowanikwa nyore - saka rega kutarisa kune firiji yako.

Usanyanya kuomesera pauri : Zvipe iwe apo neapo kurapwa, asi ita shuwa kuti pano neapo. Kuomesesa chirongwa chako chekudya hakugone kuve kwakanakira iwe, zvese panyama nepfungwa [2. 3] [24] .

Nei Zvizhinji Zvikafu Zvikundikana

Chandra Gopalan, murwi weanopfuura makumi mashanu emarathoni uye e-ultra-marathoni anotaura nezvekuti nei kudya kwakawanda kuchikundikana.

Kudya kune nzira yekuona-pfupi : Vanotarisira kuti iwe ungachinja maitiro ako neusiku. Ivo vanotarisira kuti iwe uteme zvinhu zvakawanda kubva pakudya kwako, zvese kamwechete. Izvi zvinokundikana. Iyo inononoka kudzikama nzira inotungamira mukubudirira.
Kudya kunoita kuti uve nenzara : Kudya kunogadzira kurasikirwa kwemafuta kuburikidza nekushomeka kwekoriori chete. Ichokwadi ndechekuti iwe unofanirwa kuve unoshanda panyama zvakare. Paunogadzira kushomeka kwekoriori ine chirongwa chekudya chine hutano uye chirongwa chakanak chekurovedza muviri, unogadzira kushomeka nekusimudzira metabolism panguva imwe chete. Izvi zvinokutadzisa kubva kunzara.
Kudya kunoita kuti unete. Dambudziko risingaperi nezvikafu ndezvekuti zhinji dzadzo dzakaderera zvakanyanya mumacalorie. Nekuti ivo havapi simba rakaringana kuti iwe uite yako yekurovedza uye kuita zvese zvimwe zvaunoda kuti uite muzuva, iwe waneta. Izvi zvinotungamira mukushushikana izvo zvinopedzisira zvaendesa mukudya zvakanyanya.
Kudya kunotyora mhasuru: Kana chikafu chakadyiwa chikasaunza simba rakakwana, muviri unotanga kupaza mafuta. Izvi zvakanaka munguva pfupi. Asi mukushaikwa kwemafuta, iyo Basal Metabolic rate (BMR), madonhwe anotungamira kune huremu mukufamba kwenguva.

Pane Yekupedzisira Chiziviso ...

Nepo International Pasina Kudya Zuva richikurudzira kugamuchirwa kwemarudzi ese emuviri, rangarira kuti chero mhando yemuviri kana saizi, zvakakosha kuti iwe uve noutano. Nenzira imwecheteyo, muviri wakaonda unogona kunge usiri chiratidzo chehupenyu hwakanaka, muviri unorema hazvireve kuti hauna hutano. Izvo hazvidikanwe kuti UNOFANIRA kutora chikafu kuti uwane hupenyu hwakanaka. Idya kudya kwakadzikama, kurovedza muviri, kunwa mvura uye uve nenguva yakanaka yekurara kuratidza muviri wako kuti unoida.

Chandra GopalanCrossFit Kudzidzisa MaitiroAmerican College yeMitambo Mushonga (ACSM) Ziva zvimwe