Mark Haub, purofesa paYunivhesiti yeKansas, akanyatsoratidzwa zvakajeka muvadzidzi vake, chii chinogadzirisa shanduko yekurema.
Kuti aratidze kuti kurasikirwa kwehuremu kunoenderana zvakanyanya nenhamba yekoriori yakadyiwa, akapedza vhiki gumi achidya chikafu chisina kudya: makuki, machipisi, zviyo zveshuga, machokoreti, uye zvimwe zvekudya "zvisiri zvekudya".
Kusarudza "chikafu" chakadai, Dr. Haub limitув yavo yekushandisa kuma 1800 macalorie ane inodiwa mumuviri we 2600. Pakutanga kwekudya iyo BMI yaive 28.8 (kuwandisa), uye pakupedzisira, akauya ku24,9 ( zvakajairika). Zvakare, mazhinji ezviratidzo zvehutano akange ave nani zvakanyanya, kunyanya:
- Yakazara cholesterol yakaderera ne14% (kubva 214 kusvika 184)
- 20% inoderera mu "yakaipa" cholesterol (LDL) (kubva pa153 kusvika 123)
- 25% yakawedzera "yakanaka" cholesterol (HDL) (37 kusvika 46)
- 39% inoderera mumatanho e triglyceride muropa (TC / HDL 5.8 kusvika ku4.0)
- Glucose yakaderera kubva pa5.19 kusvika pa4.14
- Muviri wemafuta muzana waderera nekota (kubva pa33.4% kusvika pa24.9%)
- Iko kushanduka kwese muhuremu kubva pa 90 kg kusvika pa 78 kg
Zvikamu zviviri kubva muzvitatu (1200 kcal), simba rake raive rakakurumbira zvidyiwa: makeke, machipisi, zviyo, machokoreti. Nekudaro, wechitatu asara (600 Kcal) Muzvinafundo akasiya pasi pemuriwo, miriwo, puroteni zunza, bhinzi dzemumagaba, nezvimwewo chikafu, chaakadya nemhuri yake, sekunyora kwake, kusanganisira, "kupa mwana muenzaniso wakashata" . Akatorawo multivitamin zuva nezuva.
Nekuda kwekusavimbika kusabudirira kwekuyedza, Muzvinafundo anokurudzira kuti vese vadzokorore zvakananga chiitiko ichi. Iye anongotaura kuti ichi chiyeuchidzo chakanakisa chekuti munzvimbo yekutanga macalorie anoona simba rehuremu hwemuviri pamwe nehutano hwakanangana. Anoti: “Ndakaita izvi, ndakadya chikafu chine hutano, hutano, zvisinei, hauna kuzova. Nekuti ndanga ndichidya zvinopfuura zvinodiwa pautano ".
Zvakare, Muzvinafundo akataura kuti huwandu hukuru hwevanhu vanodya chikafu chakafanana sechakanyanya, uye kunyangwe isu tichifungidzira kuti chingazotsiviwa nezvakanakira chikafu chehutano, zvingave zvakafanira kuverenga macalorie zvakare uye kuti unzwisise kuti izvi hazviiti. Asi kutanga nekuderedza zvikamu zvingave zvine hutano sarudzo, uye, nekudaro, zviri nyore kuita.
Vhidhiyo yaPurofesa nezve kuyedza paYouTube (Chirungu).
Maka Haub's Snack Chikafu Chikafu
Zvakanaka, kana Purofesa we "botany" kwauri asiri gakava rekupedzisira mukutsigira kuti ndezvipi zvekudya zvinofanirwa kuve zvine hutano uye zvakanaka, saka zvibvunze kuti munhu angatarise sei anodya paMcDonald's cheeseburger mbiri, hofari hombe, uye hombe girazi reprite?
Hongu, zvinoita kunge Dwight Howard aidya kuMcDonalds. Mumuenzaniso uyu, chokwadika, chinotonyanya kukosha ndeyeyero yakajairwa "usazviedze futi." Nyanzvi yemitambo yemazuva ese yekushandisa simba inogona kuita kakapetwa ka2 kana kupfuura kupfuura pevanhu vazhinji uye chikafu chinokwana mazana mashanu emazana macalorie anogara vagari veguta, mushure mezvose, kuzviisa zvinyoro nyoro, hombe.
Nekudaro, apo uchidya chikafu "chisiri chekudya", rangarira, kutanga, kuti chokoreti pamwe nezvinwiwa zvinotapira zvinogona kuva nechikamu chetatu chemari yako yezuva nezuva yemakoriori, uye nezvechikafu chine mishonga yakakosha kwauri chingangove chisina kukwana "nzvimbo" mukati mekukwana caloric kudya. Zvakare, yeuka kuti zvihwitsi, zvinwiwa zvakawanda hazviwedzere kuguta, asi zvinopesana, kuwedzerwa kudya uye kudya zvakanyanya.
Ikozvino, zviripachena, kunyangwe kana iwe usina chokwadi nezvehukuru hwekuverenga macalorie ehuremu hwesimba manejimendi, iwe hauna mubvunzo kuti iro simba chiyero rinotara kufambira mberi kwako kwekurema uremu kana huremu hwekuwedzera. Uye zvakadzama zvidzidzo zvinoratidza kuti koriori, zvisinei nezana muzana remapuroteni, mafuta uye makabhohaidhiretsi akakosha pakurasikirwa nehuremu.
Nekudaro, mukureba kwenguva kuchengetedza hutano hakuna kukwana chete kuverenga macalorie, asi zvinoda zvakakwana kudya kwakaringana kweprotein uye micronutrients. Dr. Haub akarapa mapuroteni zunza uye vhitamini yakaoma, asi zvirokwazvo inonakidza nzira ndeyekuwana zvese zvakakosha zvinovaka muviri kubva kuchikafu chaicho. Zvirongwa zvemazuva ano zvakaita seMWR, zvinopa mukana wekuwana hutano hwakanaka kunyangwe nedhidhi yakaderera-koriori iyo mumabhuku makumi masere-makumi masere yaionekwa seisina musoro. Nyora yako yaunofarira menyu mune chaiyo koriori renji, uye huremu hwako huchachinja zvinoenderana neyero simba.
Uye ikozvino haugone kutya chikafu chisina kudya kana uine chokwadi chekuti zvinokutora kupfuura koriori inodikanwa uye "inodzosera" mavitamini akakosha uye zvicherwa kubva kuchikafu. Deredza uremu zvakanaka!