Main > Abinci > Abincin abinci mai zafi - mafita mai mahimmanci

Abincin abinci mai zafi - mafita mai mahimmanci

Waɗanne abinci ne ke da mafi kyawun tasirin yanayi?

Masanin abinci mai gina jiki Trudy Stone ta yarda, “Qwai na ɗaya daga cikinmafi kyautushen furotin mai ƙona mai wanda zaisamuyour metabolism kora sama.Abincibabban furotindada aka nuna don bunkasa ku metabolism, sabodasakamako na thermicnaabinci—Wannan adadin adadin kuzari da jikinka yake konewa don narkewaabinci. 'Fabrairu 27 2019





Toh me ke faruwa? Shin kuna gaya mani cewa zaku iya ƙona karin adadin kuzari yayin cin abinci? Haka ne, kuma ba zan ma yi ƙoƙari in yaudare ku da katun ɗin na rasberi ba. (High tempo music) Hey Jim Schultz nan daga F-Cubed da livefucbed .com.

Kuma mutum idan wannan shine karo na farko a nan na gode. Kafin mu fara, dole ne ku yi cakulkuli da ɗan ƙaramin maɓallin kuma bari mu fara. Kuma a yau zamuyi magana ne game da tasirin tasirin abinci, wanda akasari shine amsar tambayar, menene TEF? Tasirin yanayin zafi na abinci.

Kuma ya mutum, ku mutane ku kasance tare da ni har zuwa ƙarshe. Domin ina da tsire-tsire na motsa jiki na kyauta wanda zaku iya zazzagewa a yau wanda zai narke mai mai a zahiri me zai faɗi, amma ga mutumin da ya dace, zaku sami waɗancan ƙananan kitso a kusa da injinan zuciya wanda ƙungiyar tsaftacewa ba za ta yi farin ciki da ita ba Kasance naka. Don haka da gaske, zaku iya ƙona ƙarin adadin kuzari daga abincin da kuke ci? Tabbas, kuma mutum, Na kasance cikin yanayin motsa jiki kusan shekaru 20 yanzu kuma ya ɗauki ɗan lokaci don ganewa, kuma wannan wani abu ne da bana tsammanin mutane da yawa sun sani.



Ainihin, komai game da tasirin tasirin abinci ne. Tasirin tasirin zafin abincin jikinka. Sabili da haka kawai cinye adadin kuzari shine aiki mai ƙona kalori.

free nauyi vs karatu

Kuma ba duk abinci aka halicce su daidai ba. Ina nufin, akwai tasirin zafin jiki na abinci daban-daban. Akwai babban bambanci tsakanin tasirin tasirin furotin da na zafin jiki na, a ce, carbohydrates waɗanda ba zazzaɓi ba.

Tasirin tasirin sunadarai irin su kaza ko tasirin zafi na carbohydrates na fibrous kamar 'ya'yan itace, kayan lambu, wanda zai iya zuwa 25%. Wannan a zahiri yana nufin cewa jikinku ya ƙone har zuwa 25% na adadin kuzari a cikin abinci kawai don cinye abincin. Sabanin haka, kun san maƙasudin maƙasudin da ba shi da fibrous, kamar pop tart.



Ka sani kawai uku, huɗu, wataƙila kashi biyar. Misali, a ce ka ci tuffa. A ce ka ci apple ta kalori 100, wanda ke da fruita fruitan itace mai fiberya highya mai tsayi.

hular kwano ta matasa

Jikinka kawai zai iya ɗaukar 80 ko 85 na waɗannan adadin kuzari. Ka sani, ka ce, cakulan cakulan cakulan wanda ba shi da fiber. Da kyau, jikinku tabbas zai san 96, 97, ko 98 na waɗannan adadin kuzari 100 don cikakkiyar ma'ana, ina nufin ba su bane.

Amma idan kuna yin hakan a kowane cin abinci, sau huɗu, sau biyar a rana, na makonni da watanni, sakamakon zai zama dabam sosai. Abincin abinci yana jin kamar waɗannan abubuwan haɓaka kuzari - kawai suna jin kamar suna ƙaruwa da ƙarfin ku ne To, bari mu tafi. Ina nufin, me yasa kuke tunanin me yasa kowane mai ginin jiki yakai nauyin sa a cikin dankali mai zaki koyaushe yana da kaza da broccoli tare da ɗayan abincin su? Tasirin yanayin zafi na abinci, dan uwa.



Shi ke nan. Tambayoyi da amsoshi jariri bari mu haɗu Tambaya ta ɗaya, to shin duk adadin kuzari daidai yake? Da kyau, ee kuma a'a. A ƙarshen rana, kalori makamashi ɗaya ne kawai.

Amma adadin kuzari da adadin kuzari kaɗan zai bambanta. Tambaya ta biyu haka kuke fada min? cewa waɗannan ketones ɗin rasberi waɗanda Dr. Oz ya ci gaba da turawa ya zama gaske? Shin wannan tambaya ce mai mahimmanci? Kuma a ƙarshe, tambaya ta uku, don haka Jim, idan na ji daidai, mutum, na ji haka.

Idan na ci gindi? An yi ni da zare, ana yayyage ni. Ee, kai ne. Dole ne ku sayi sabuwar riga.

marin keke sake dubawa

Dole ne ku sayi sabon wando. Kuma dole ne kuyi shit koyaushe. Hey na gode mutane, Ina fata da gaske kun ji daɗin wannan ɗan labarin.

Idan kana son ka so shi, ka raba shi ko kayi rijista, ka sani da gaske zan yaba masa. Amma na gaba ya zo wani ɗan ƙaramin lokacin motsa jiki na motsa jiki wanda na yi a lokacin rani na rani na Florida. (Muryar kiɗa mai dadi)

Waɗanne abinci ne ke taimakawa ƙona kitse na ciki?

Amma akwai ainihin yawanabincisuna da kyau ga abubuwan dandano da layinku. Sutaimakakayi fadaciki mai.
...
'Ya'yan itacen suna dauke da milligrams 422 na potassium, ma'adinai wanda zai iyataimakaiyakance adadincikikumburi sodium a jikinku.
  • Yogurt.
  • Berry.
  • Madarar Ruwan Cakulan.
  • Ganyen Shayi.
  • Citrus.
  • Dukan hatsi.
Janairu 17 2011 r.

Shin kun yi ƙoƙari ku rasa nauyi amma ba ku sami nasara sosai ba Idan kun kasance, tabbas ba ku kaɗai ba ne na samu a lokuta da yawa cewa, a lokuta da yawa, akwai wasu abincin dabbobi waɗanda mutane kawai suka dogara da shi kuma suka dogara da shi A cikin wannan labarin Zan tafi kan abinci 10 da kuke buƙatar kawar da su idan kuna son cin nasara hi Ni ne Dokta Eric Richardson, Likitan Likita Mai Ba da Izini na Iasa Ina so in gaishe da tashar Family Med wacce ke mai da hankali kan kawowa ku bayanan likita ne masu amfani kuma ingantattu don taimaka muku da danginku idan kuna tunanin wannan wani abu ne a gare ku mai taimako shine tabbatar kunyi rajista, buga maballin sanarwa kuma bin unsokay yana da mahimmanci amma kadan ne daga hoton da gaske yake sauka gano hanyoyin da za ku ci wannan tare da ku tare da aiki da jikin ku, amma komai tsarin abinci mai gina jiki da kuka zaba yayin ƙoƙarin rage kiba, akwai wasu abinci da muka san za su jefa ku cikin matsala a yanzu. Wannan jeri ba zai cika ba saboda gaskiya akwai tarin abinci a wajen.

Ba shi da kyau a gare ku, amma waɗannan su ne mafi yawan waɗanda na ga matsaloli tare da marasa lafiya. Na farko shine daya daga cikin raunin da nake samu wanda shine dankalin turawa da dankalin turawa dankalin turawa kuma ana samun sauƙin karyewa a cikin jiki kuma ya rikide zuwa sukari kuma zai iya saurin juyawa zuwa mai. Karatuttuka da yawa sun nuna cewa cin dankalin turawa da dankalin turawa yana da nasaba da karin kiba, daya kuma ya nuna cewa dankalin turawa zai iya taimakawa wajen samun karin kiba a kowane aiki fiye da kowane abinci, a kalla yana da mahimmanci yayin kokarin rage kiba, wancan lalatacciyar lamba ta biyu mai sukari daya Abubuwan sha shine wanda yakamata ya zama na ɗaya kamar yadda pr yana iya kasancewa ɗayan mawuyacin abubuwa a gare ku waɗanda muke cinyewa akai-akai.

Suna da ƙawancen ƙawancen haɗuwa da riba mai nauyi Nazarin da na karanta lokaci kaɗan da suka gabata ya nuna cewa zaku iya samun kusan fam 10 a rana a kan soda mai cin abinci a cikin shekara guda lokacin da take da yawan adadin kuzari amma kwakwalwarku ba ta san shi azaman abinci ba don haka ba ya sanya ku da rai kuma kuna iya wuce gona da iri ta hanyar amfani da adadin kuzari don haka yi wa kanku wata ni'ima kuma ku tsaya tare da wani ruwan sanyi mai lemun tsami, yanzu lamba ta uku farin burodi farin farin burodi ne mai ɗanɗano na abin sha na sukari lokacin alkama Hakanan Idan aka sarrafa farin fure, zai cire mafi yawan zare da abinci mai gina jiki wanda zai sa hatsi ya narke a hankali kuma wataƙila zai iya ci fiye da shi, saboda haka muna ganin ƙarin ƙaruwa a cikin insulin ɗin wanda yake makiyinka ne yayin da kuke ƙoƙarin rage kiba. , duk da cewa Kana son cin gurasa Tabbatar cewa ka ci hatsi cikakke kuma har yanzu ka rage kason - na huɗu bai kamata ya zama a zahiri Ba za a iya ɗaukarsa a matsayin abinci, amma ga waɗansu babbar jarabawa ce - sandunan cakulan wanda tabbas basuda lafiya sosai kuma sune cikakke gaurayayyan fulawa da mai mai - babu wasu abinci da yawa waɗanda zasu iya ɗaukar adadin kuzari da yawa a cikin ƙaramin kundi ɗaya yadda zaka sami kowane alewa. Abu mafi munin game da su shine yawanci ana sanya su a wurare masu mahimmanci a cikin shagunan don idan lokacin da muka gaji da jira a layin, suna nan wurin don tsayayya da wannan jarabar kuma ku nisance su, idan kuna son ci gaba a cikinku Manufofin lamba biyar wasu lokutan yakan yaudari wasun mu da tunanin yana da lafiya kuma wannan shine ruwan 'ya'yan itace' ya'yan itace itace babbar hanya don kula da wadanda suke da hakori mai dadi kuma a matsakaici wani bangare ne mai matukar kyau na abinci yanzu Matsalar shine Lokacin da Mu Sha It As Juice Matsala ta farko ita ce yawancin ruwan 'ya'yan itacen da ake samu a kasuwa har yanzu ba ruwan' ya'yan itace bane kawai, Mafi Muni, amma ko da ruwan 'ya'yan itace 100 ne, zai iya hana ka lokacin da kake kokarin kara kiba.

Matsalar ita ce yayin da kuke yin ruwan 'ya'yan itace yawanci kuna kawar da abin juji, zare, da sauran abubuwan da suke zuwa tare da fruita fruitan itacen don jikinku ya shanye sukari, ya ƙara insulin ɗinku, kuma ya sa ku yi nauyi saboda ba ku' t duk ƙarin Samun fiber yana sanya sauƙin sauƙaƙƙar yawan adadin kuzari fiye da idan kawai kuka ci 'ya'yan itacen Ku wuce' ya'yan itacen da gilashin da safe lamba shida shima yana kawo min da yawa kuma wannan shine irin kek ɗin da kek ɗin akwai wani kafe mai ban sha'awa na Faransa a cikin Salt Lake City da ake kira Gourmets cewa idan kun kasance a yankin kada ku tsaya ta yadda tabbas zaku rasa abincin ku a cikin wannan wurin yana da ban mamaki amma idan kun sake gwadawa, ci gaba akan asarar nauyi tafiya Don yin wannan, waɗannan nau'ikan abubuwan ba zasu kawo ku inda kuke so ba, sun cika da furannin su gar yashi mai laushi da galibi mai waɗanda Gaskiya suna samun hanyar cimma burin ku suma suna cike da ƙwayoyin mai, waɗanda suma suna cutarwa r cholesterol da cututtukan zuciya da sauri bayan kun cinye su lamba bakwai shine barasa kuma musamman giya duk mun san cikin giya kuma akwai kyakkyawan dalili na wannan giya kamar soda ne ko sauran abubuwan sha masu ɗari yana da yawan carbohydrates, kamar dai duk wani abin da muke magana akai a yau zai kara yawan sukarin jininka, wanda ke haifar da amsar insulin, da kuma wannan karin nauyi. Don haka idan kuna ƙoƙari ku rasa nauyi kuna so kuyi la'akari da rage giya, ƙetare shi duka lamba takwas wani jin daɗi ne nawa, amma zai sa ku cikin matsala da sauri, na ƙi shi da komai in faɗi amma yana da ice cream, babu wani abu kamar bo wl na ice cream amma abin takaici ba shi da lafiya sosai yana da yawan kuzari da ƙananan sukari ƙananan zai iya zama daidai a wani lokaci amma matsalar ita ce, yana da sauƙi yana cin abinci mai yawa a lokaci ɗaya ta hanyar yin abubuwa kamar ice cream dinka da kuma amfani da sikari kadan da kuma wasu sinadarai na halitta suma zasu iya taimakawa wajen hidimta shi a karamar kwano kuma karka sake cin wani kwali domin ka rage yawan ayyukanka, wanda ya zama lamba tara ya sa ni cikin matsala da yarana kuma wannan shine pizza, dukkanmu muna son wani yanki na pizza, amma yana da yawa a cikin adadin kuzari kuma yawanci ana yin sa ne daga gari mai ladabi da naman etem da aka sarrafa saboda yana da sauƙi a wuce gona da iri shine kawai haɗakar carbohydrates da ƙoshin lafiya kuma wannan shine abin da yake shigar damu don matsala tare da mafi kyawun zaɓuɓɓuka ko wani lokacin wani farin kabeji ko ɓawon ɓawon burodi ko sanya shi a gida samun wadatattun hatsi da lafiyayyun kayan ciki yana samun mutane da yawa cikin matsala idan kuna son rage kiba dole ne ku guji yawan adadin kalori masu shan kofi. 'Abokin ka ɗaya daga cikin manyan masu laifi a menu ɗin su shine mochacookie crumble frappuccino babban abin shan su yana da adadin kuzari 590, yana da gram 26 na mai da kuma gram 76 na sikari wanda ba zai taimake ka ka shiga wankan wankan da kake so ba lalacewa, da gaske kowane nau'in adadin kuzari mara amfani na ruwa ba zai taimaka muku ba don cimma burin ku don haka ku nisanci layukan Starbucks. Adana kanka da kuɗi da yawa da yawan adadin kuzari.

manyan masu haɗawa 2018

Kamar yadda kake gani daga wannan jeri, akwai abubuwa da yawa iri ɗaya tare da abincin da muka tattauna. Waɗannan su ne abincin da ke haifar da annobar ƙiba ta yanzu, amma sa'a za ku iya nisance su - Ban taɓa cin irin wannan ba, amma da gaske ba za su kasance ɓangare na abincinku na yau da kullun ba. Duba alamun.

Guji abinci tare da ƙarin sukari da mai y daga abubuwan da ake sarrafawa, mafi kusantar ku da abinci gabaɗaya, zai fi kyau kuyi doso Yanzu tunda kun san 10 na manyan abinci don ku guji taimaka muku rage nauyi Sauran abinci a wajen cewa ya kamata ku guji saboda haka tambayarmu ta yau ita ce menene abu mafi wuya ga dainawa wanda ke hana ku daga burinku na cin abinci mai ƙoshin lafiya, bari ku sani a cikin maganganun da ke ƙasa kuma idan kun sami wannan yana da taimako, ɗauki lokaci don ba wannan Labari kai tsaye ka raba shi tare da abokanka, zai taimaka tasharmu ta haɓaka kuma ta isa ga wasu mutanen da zasu buƙaci hakan a rayuwarsu. Idan baku riga kun yi hakan ba, to kar ku tafi ba tare da yin rajista ba tare da buga maɓallin sanarwa don kada ku rasa kowane abun ciki na gaba, amma har zuwa lokaci na gaba akwai dangin Dr. richardson kuma ku tuna kula da jikinku saboda ita kadai kake da ita

Ta yaya kuke ƙara tasirin tasirin abinci?

Bayanai sun nuna cewa TEF shineya karuby mafi girmaabincimasu girma dabam (sabanin ƙananan ƙanananabinci), cin abinci mai dauke da sinadarin (carbohydrate) da furotin (sabanin kitse mai cin abinci), da abinci mai gina jiki mai mai mai mai. Shekaru da motsa jiki na iya taka rawa a cikin TEF.Afrilu 25 2019

Shin ƙwai abinci ne mai zafi?

Kowanekwaiyana da fiye da 6g na furotin, yana mai da su kyakkyawan zaɓi donabinci mai zaficewa bunkasa metabolism.Afrilu 14 2021

Shin abinci yana da tasirin motsa jiki?

Dasakamako na thermicnaabinciyana ɗaya daga cikin abubuwan haɓaka na metabolism tare da saurin saurin rayuwa da ɓangaren motsa jiki. Kimanin da aka saba amfani dashi nasakamako na thermicnaabincikusan 10% ne na yawan cin abincin caloric, kodayakesakamakoya bambanta sosai ga daban-dabanabinciaka gyara.

Shin Shinkafa abincin zafi ne?

Hadadden carbohydrates kamar su kayan lambu, hatsi cikakke, launin ruwan kasashinkafa, wake, da hatsin da ba a sarrafa shi ba shima yana da girmana yanayi mai zafisakamakon kusan 20%.Fabrairu 21 2013

Me yasa ƙwai abinci ne mai saurin kisa?

Qwaiya ƙunshi dukkan muhimman amino acid, kuma a cikin rashi daidai. Wannan yana nufin jikinka zai iya amfani da furotin a ciki cikin sauƙiqwaidon kulawa da kumburi.Cin abincibabban furotinrage cin abincian nuna shi don haɓaka haɓaka ta har zuwa adadin 80-100 a rana, ta hanyar aiwatar da ake kira tasirin thermic naabinci(13, 14).Oktoba 31 2016

Menene tasirin motsa jiki na motsa jiki?

Datasirin motsa jiki na motsa jiki(TEPA) shine adadin kuzarin da aka ƙona yayin dukamotsa jiki, wanda ya hada da komai daga tsayawa daga wurin zama zuwa mafi tsananin tazara tazarar tazaramotsa jiki(da komai a tsakani). TEPA na iya kaiwa ko'ina daga 15 zuwa 30% na TDEE.Yuni 7. 2017 Nuwamba

Wace kwayar cuta ce mai tasirin gaske?

A wannan yanayin, abincin mai-furotin mai gina jikishinemafithermogenic, idan aka kwatanta da abinci mai-yawan kuzari da keɓaɓɓen man shafawa, yayin da cin abinci mai ƙarin kuzari ya bayyana ƙara yawansakamako na thermogenicfiye da abinci mai yawan mai, amma karatun rigima ne.

ww1 keke

Shin hatsi babban abinci ne mai zafi?

Hadadden carbohydrates kamar su kayan lambu, hatsi cikakke, launin ruwan kasashinkafa, wake, da kuma sarrafa shiitacen oatmealHar ila yau suna dababban thermicsakamakon kusan 20%. Fats yana da mafi ƙasƙancina yanayi mai zafisakamako, kawai a kusa da 3%. Jikinku kuma yana buƙatar kitse mai cin abinci don ayyuka daban-daban na jiki. Suna da mahimmanci ga lafiyar jiki.Fabrairu 21 2013

Me ya sa shinkafar ke cutar da kai?

Dashinkafashuki yana tara arsenic fiye da sauran albarkatun abinci. Wannan ya zama matsala inda ƙasa ko hanyoyin ruwa suka gurɓata da arsenic. Yawan cin arsenic yana da alaƙa da haɗarin kamuwa da cutar kansa, cututtukan zuciya da kuma ciwon sukari na 2.Oktoba 16 2018

Waɗanne abinci za ku ci don taimakawa tare da tasirin zafin jiki?

Saboda furotin na iya samun TEF har zuwa 30%, tabbatar da cewa ku ci abinci mai gina jiki mafi girma na iya taimakawa inganta haɓakar ku. Someara wasu furotin, kamar nama, kaji, kifi, ƙwai, kiwo, ko tsire-tsire masu wadataccen furotin kamar legumes, lentil, nuts, da seed, tare da kowane abinci.

Menene tasirin tasirin abinci daga yanayin zafi?

Tasirin yanayin zafi na abinci shine yawan kuzarin da yake ɗauka don ragargazawa, narkewa, haɗuwa, sannan shanye abinci. Wani lokaci ana kiransa Specific Dynamic Action (SDA) da thermogenesis da ke haifar da abinci, tasirin tasirin babban sashi ne na yanayin saurin rayuwa, tare da ƙaruwa cikin zafin rana da ake nunawa don haɓaka haɓakar thermogenic bayan cin abinci.

Me yasa abincin thermogenic yake da amfani ga jiki?

Abincin Thermogenic yana ƙunshe da abubuwan da ko dai haɓaka haɓakar ku ta halitta ko kuma masu ƙiba a cikin furotin ko furotin; wanda ke buƙatar ƙarin kuzari don narkewa sabili da haka, haɓaka haɓakar ku. Lokacin da kake cin abinci mai nauyi a cikin abinci mai zafi, maƙasudin shine koda lokacin da kake hutawa, yanayin saurinka zai kasance mafi girma. Wannan ana kiransa “tasirin zafin jiki.”.

Sauran Tambayoyin A Wannan Rukunin

Shin hatsi yana da lafiya - amsoshi ga lamuran

Menene hatsi mafi lafiya don ci? Cereals 15 masu Lafiya mafi kyawu Kuna Iya Ci. Oats shine zaɓin hatsi mai gina jiki. DIY Muesli. Muesli duka nau'in hatsi ne mai ƙoshin lafiya da ɗanɗano. Granola na Gida. DIY Kirfa Crunch Cereal. Kashi 7 Kayan hatsi. Buga Abinci Naman Inabi. Bob's Red Mill Paleo-Salon Muesli. Ezekiyel 4: 9.

Abincin da ke ƙona ƙarin adadin kuzari don narkewa - yaya kuke warwarewa

Waɗanne abinci ne suka fi ɗaukar kuzari? Protein yana ɗaukar mafi ƙarfi don narkewa (20-30% na yawan adadin kuzari a cikin furotin da aka ci ya narkar da shi). Na gaba shine carbohydrates (5-10%) sannan mai (0-3%).

Manyan abinci masu gina jiki guda 5 - yadda za'a gyara

Menene mafi girma a furotin? Babban Abincin Furotin ta Yalwar Gina (Mafi yawan Furotin a Giram 100) Duba Cuku na Parmesan (Tushen) 100 gram83% DV (41.6g) # 4 Gwanin Gwanin Gwanin Gwaji (Source) 100 gram 73% DV (36.7g)

Abincin mai kuzari - cikakken littafin Jagora

Ta yaya zan iya ƙarfafa kuzarina? Anan akwai matakai guda tara: Sarrafa damuwa. Motsa jiki da ke haifar da damuwa suna cinye makamashi mai yawa. Ka sauƙaƙa kayanka. Daya daga cikin manyan dalilan gajiya shine yawan aiki. Motsa jiki. Motsa jiki kusan ya tabbatar da cewa zakuyi bacci sosai. Guji shan taba. Kuntata bacci. Ku ci kuzari. Yi amfani da maganin kafeyin don amfanin ka. Iyakance barasa.

Nama lafiyayyen nama - tambayoyi gama gari

Wane nama yake da kyau ga zuciya? Iyakance yankakken nama mai nama, Naman sa, yankakken yankakke da karko ko zagaye ko sirloin. Kaza ko kirjin turkey da tayin, mara fata, mara kashi. Kaza ko turkey, kasa. Kifi, Tuna.Gwanin naman alade, wanda aka yanyanka kitse.Seitan.Tempeh.Tofu.16 июл. 2020 г.

Strava vs mapmyride - yadda za a magance

Shin zan iya amfani da Strava da MapMyRide a lokaci guda? Don canza ayyukanku daga MapMyRide zuwa Strava, kuna buƙatar fitar da ayyukan kowane mutum daga MapMyRide kuma loda su zuwa Strava daga shafin shigarwarmu. Je zuwa wani aiki akan MapMyRide. SAURARA: ana iya loda fayiloli mai yawa zuwa Strava cikin ƙungiyoyi har zuwa 25.