Kukuthini Ukutya Kwezomkhosi? Yonke into kufuneka uyazi malunga nesiCwangciso sokuTya seentsuku ezi-3

Umxholo

• Kutheni Kubizwa ngokuba kukutya koMkhosi?
• Yintoni kanye kanye iSicwangciso sokutya koMkhosi?
• Usuku 1
• Usuku 2
• Usuku 3
• Ngaba ukutya kwezomkhosi kuyimpilo?
• Ngaphambi kokuba uyizame...
• Uphengululo lwe

Ukutya kungathatha indawo engcono-eyona ndlela "yokutya" ye-2018 yayininzi malunga nokufumana ukutya okunempilo kunokunciphisa umzimba-kodwa oko akuthethi ukuba ukutya okuqinileyo kuyinto edlulileyo.

Thatha, umzekelo, ukuthandwa okuphambeneyo kokutya kwe-ketogenic. Okanye, ukuvuseleleka kwefad yokutya engaqhelekanga ka-2015 ebizwa ngokuba kukutya emkhosini, ukutya kweentsuku ezintathu okuthembisa i-dieters ukwehla kobunzima beepawundi ezili-10 ngenxa yokutya okungafunekiyo kubandakanya i-ayisikrimu, i-toast, kunye nezinja ezishushu.

Ngaba esi sicwangciso seentsuku ezintathu zokutya emkhosini yimfihlo yokunciphisa ngokukhawuleza, okanye ngaba konke kuyinkohliso? Apha, iingcali zokutya kunye neengcali zezondlo zabelana ngento okufuneka uyazi malunga nokutya komkhosi kunye nokuba kusempilweni kuwe.

Kutheni Kubizwa ngokuba kukutya koMkhosi?

Masiqonde into enye: Ngaphandle kwamagama ayo, ukutya komkhosi akunayo nayiphi na imvelaphi yasemkhosini esemthethweni, ngokutsho kwesazi sokutya esibhalisiweyo uTara Allen, R.D., othi ukutya kwaqala njengokutya. amarhe ukuba isicwangciso sokutya samiliselwa ukunceda amajoni ukuba alungele ngokukhawuleza.

Isicwangciso sokutya komkhosi siyafana nezinye izicwangciso zokutya zeentsuku ezintathu (cinga: iKliniki yaseMayo kunye neCleveland Clinic izicwangciso zeentsuku ezintathu zokutya) njengoko ithi ikhuthaza ukunciphisa umzimba ngexesha elifutshane ngokukhawulela iikhalori.

Ukutya kukwafana nokutya okutyayo kwe-Retro (okanye i-Air Force Diet) yee-60s, ngokuka-Adrienne Rose Johnson Bitar, Ph.D. Ukutya kwaseMelika, inkcubeko yep pop, kunye nempilo. Njengokutya emkhosini, ukutya kwabantu abaselayo kufakwe i-martinis kunye ne-steak kwisondlo kodwa igcina i-carbohydrate kunye nekhalori zibala ziphantsi, uyachaza. Zombini ezi ndlela zokutya zazinee-calorie ezisezantsi okanye izicwangciso ze-carb ezisezantsi ezazithembisa iziphumo ezinomdla zexesha elifutshane, kodwa zibandakanya ukutya okungenampilo okanye okuziinkozo, "utshilo uBitar. (Enye indlela yokutya engekho mpilweni equka inyama eninzi ebomvu: Ukutya okuthe nkqo. Kukhuselekile ukuthi, ungatsiba isicwangciso sokutya, kananjalo.)

Yintoni kanye kanye iSicwangciso sokutya koMkhosi?

Ngokubanzi, ukutya emkhosini sisicwangciso esisezantsi kakhulu sekhalori, kuthathelwa ingqalelo ii-dieters ziyakhuthazwa ukuba zisebenzise malunga ne-1,400 yeekhalori ngosuku lokuqala, i-1,200 yeekhalori ngosuku lwesibini, kwaye malunga ne-1,100 yeekhalori ngosuku lwesithathu, ucacisa uJJ Virgin, ingcali eqinisekisiweyo yebhodi . (Nantsi into oyifunayo ngokwenene ngokubala iikhalori.) Ukutya kwisicwangciso ndicinge njalo "iyahambelana ngokwemichiza," utshilo, kwaye kuthiwa bayasebenzisana ukukhuthaza ukunciphisa umzimba ngokukhawuleza. Xa usekutyeni kufuneka uyilandele iintsuku ezintathu kwiveki enye, uyongeza.

Ukutya okuvunyiweyo kokutya komkhosi ayisiyiyo into onokucinga ngayo "njengendlela yokutya", kubandakanya izinja ezishushu, ithosti, i-ayisikrimu, kunye ityhuna enkonkxiweyo, utshilo u-Brooke Alpert obhalisiweyo kwezokutya. Jonga ukuphazamiseka ngokupheleleyo kokutya okukutya ngezantsi. Ukutya okufanayo kumiselwe wonke umntu ojonga ukutya kwaye kucwangciswe ngononophelo ukuze ungazinkcinkci kakhulu okanye ulahle ukutya (kuba unako kuphela yitya ukutya okucetyiswe ngezantsi), utshilo uAlpert.

Usuku 1

Isidlo sakusasa: I-1/2 yeGrapefruit, isilayi esinye sesonka / i-toast kunye namacephe amabini e-peanut okanye ibhotela ye-almond, kunye nekomityi yekofu

Isidlo sasemini: isilayi esinye sesonka okanye i-toast, i-1/2 itoti yetyhuna, kunye nekomityi enye yekofu

Isidlo sangokuhlwa: 3 oz. yayo nayiphi na inyama (ubungakanani bedesika yamakhadi), ikomityi enye yeembotyi eziluhlaza, iapile enye encinci, i-1/2 yebhanana, kunye nekomityi enye ye-ayisikrimu.

Usuku 2

Isidlo sakusasa: iqanda elinye eliphekiweyo (nangona uthanda), isilayi esinye sesonka okanye i-toast, i-1/2 yebhanana

Isidlo sasemini: ikomityi enye yetshizi yetshizi, iqanda elinye eliboshwe kanzima, ii-crackers ezintlanu

Isidlo sangokuhlwa: izinja ezimbini ezishushu (akukho bun), ikomityi enye ye broccoli, 1/2 ikomityi yeminqathe, 1/2 yebhanana, ikomityi enye ye ice cream

Usuku 3

Isidlo sakusasa: isilayi esinye setshizi i-cheddar, iapile enye encinci, ii-crackers ezintlanu zetyuwa

Isidlo sasemini: iqanda elinye (eliphekwe nangona uthanda), isilayi esinye sesonka okanye i-toast

Isidlo sangokuhlwa: ikomityi enye yetuna, 1/2 yebhanana, ikomityi enye ye-ayisikrimu

Kubalulekile ukuba uqaphele ukuba ulwelo lukwathintelwe ekutyeni, kwaye amanzi kunye neti yezityalo kuphela kotywala obuvunyiweyo, ucacisa uBeth Warren ongumcebisi wezilwanyana. Kulungile ukusela ikofu ngosuku lokuqala-kodwa iswekile, i-creamers, kunye ne-sweeteners eyenziweyo ivaliwe, oku kuthetha ukuba uya kukwazi ukusebenzisa i-stevia kwikofu yakho (ukuba kuyimfuneko). Utywala, nangona kunjalo, ngokuqinisekileyo alupheli kwimida, ngakumbi kuba iwayini kunye nebhiya zihlala zineekhalori ezininzi, utsho uNtombi.

Ngaba ukutya kwezomkhosi kuyimpilo?

Okokuqala, ukungangqinelani kokutya komkhosi yiflegi ebomvu, ngokutsho kukaWarren, othi ukutya akuhambelani nesakhiwo sayo sokutya kwaye uthi ukungabikho kwesikhokelo kunokukwenza ukuba kudideke kwaye kube nzima ukuba umntu otya ukutya aqonde indlela yokutya. landela kwaye utye ntoni.

Nangona ukutya kukubonelela ngokutya okuvela kumaqela okutya, ukutya okutyikityiweyo u-Toby Amidor RD uthi akonelanga ekufumaneni ukutya okunesondlo yonke imihla-ngakumbi ukusukela kwiikhalori eziphezulu, ukutya okunesondlo esincinci njengezinja ezishushu kunye ne-ice cream ye-vanilla ziyinxalenye yemenyu encinci. "Ngenxa yokunqongophala kwenani elaneleyo leenkozo, imifuno, ubisi, kunye neprotheni, ngekhe ukwazi ukuhlangabezana neemfuno zakho zezondlo kwezi ntsuku zintathu," uyachaza.

Ukunciphisa ukutya kwakho kwemihla ngemihla kweziqhamo kunye nemifuno, kuthetha ukuba awukwazi ukufumana isixa sefiber, i-antioxidant iivithamini A kunye ne-C, i-potassium, kunye ne-phytonutrients oyifunayo imihla ngemihla, uthi. Kuba ukutya kukwabandakanya ubisi olunqongopheleyo, uya kuba sezantsi ku-vitamin D, calcium, kunye ne-potassium nayo-izakhamzimba uninzi lwabantu baseMelika esele lukhona, utshilo u-Amidor. Kuba ukutya kune-carb ephantsi kakhulu, awufumani iinkozo zaneleyo, nokuba-ezingumthombo omkhulu weevithamini ze-B kunye nefayibha, utshilo. (Jonga: Kutheni iiCarbs ezisempilweni Zikukutya kwakho.)

Ngokubanzi, ukutya kuncinci kakhulu kwii-carbs kunye neekhalori ukunika umzimba wakho ukutya okwaneleyo kunye nezondlo ezifunekayo ukuze uhlale uphilile, wongeza i-Amidor. Kwanele ukuba uphile ngokwasemzimbeni, kodwa unokuba 'yi-hangry' encinci kwaye unokuba nenqanaba lamandla asezantsi kakhulu, utshilo uWarren. (Jonga: Kutheni Ukubala iiKhalori ayisiyiyo eyona nto iphambili ekulahlekeni kobunzima.)

Ukuba uyazibuza malunga nokulahleka kwesisindo? Ewe, uya kuphulukana nobunzima bokutya emkhosini ukuba uqhele ukutya amawaka ambalwa eekhalori ngosuku (njengayo nayiphi na indlela yokutya ethintela ikhalori yakho), ngokwe Amidor. Nangona kunjalo, kunokwenzeka ukuba ubuyele kwimikhwa yakho yokutya yakudala kwaye ufumane ubunzima kanye emva kokuba uphumile ekutyeni, okunokudala umjikelo okhohlakeleyo, utshilo.

Ngaphambi kokuba uyizame...

"Izinto eziluncedo ekutyeni komkhosi kukuba zifikeleleka kwaye zikhululekile ukuba zilandelwe," ucebisa watsho uAllen. Nangona kunjalo, i-cons-kubandakanya ukukhetha okuncinci kokutya, ukuthembela kwinyama ecutshungulwayo (engeyona nto iphilileyo), kunye nexabiso eliphantsi leziqhamo kunye nemifuno evunyelweyo-idla ngokugqithisa i-pros, ithi iNtombikazi.

Kwaye, ewe, uhlobo oluphantsi lokutya komkhosi lunokuba yingozi, utshilo u-Amidor. Oku kuyinyani ngakumbi ukuba ucwangcisa ukwenza umthambo: Ukuzama ukwenza uqeqesho olusebenzayo kwizidlo ezinamaqondo asezantsi okunokubangela ukuba ube buthathaka, ube nentloko elula, kwaye utyhafe ngamandla asezantsi e-cardio okanye ukuhamba yeyona ndlela yakho ikhuselekileyo ngeli xesha lokutya, utsho uAllen.

Kukhuselekile ukuthi ukutya komkhosi sesinye isidlo sexeshana elifutshane, utshilo u-Alpert. Nawuphi na umthwalo ophulukileyo uya kuba bubunzima bamanzi, utshilo, kwaye usenokubona nelahleko yobunzima bemisipha ngenxa yokuba sisicwangciso esineekhalori ezisezantsi.

Kwaye njengazo zonke izidlo ezenzakalisayo ezaziwa ngumntu, uAlpert uthi ukutya komkhosi kwenzelwe ukwenza ifuthe lexesha elifutshane endaweni yokufundisa imikhwa yokutya elungileyo enokugcinwa ubomi obude, obunempilo. Ngenxa yoko, uthi kunokwenzeka ukuba abathathi-nxaxheba baya kuzuza kwakhona nabuphi na ubunzima obulahlekileyo kamsinya nje emva kokugqiba ukutya. (Ngokwenyani. Kuya kufuneka uyeke ukutya okunesithintelo.)

Uphengululo lwe