Iindlela ezi-4 zokutya ngendlela esempilweni

Umxholo

• Landela amacebo amane okutya alandelwa ngabantu abadumileyo kwaye bafunge ngawo.
• Isicwangciso sokutya esinempilo # 1: Nciphisa utywala
• Isicwangciso sokutya esisempilweni # 2: Yithi "hayi" kukutya okuthosiweyo
• Isicwangciso sokutya okunempilo # 3: Kuphephe i-carbs ebusuku
• Isicwangciso sokutya esisempilweni # 4: Khetha ukutya okungasetyenziswanga
• Uphengululo lwe

Landela amacebo amane okutya alandelwa ngabantu abadumileyo kwaye bafunge ngawo.

Owayesakuba yintshatsheli eyakha umzimba, uRich Barretta uncede wakroba imizimba yeelebs ezinje ngoNahomi Watts, uPierce Brosnan noNahomi Campbell. Kwi-Rich Barretta Private Training kwisiXeko saseNew York, ubonelela ngeenkqubo zobuqu, kubandakanya iindlela zoqeqesho ekujoliswe kuzo kunye nesikhokelo sesondlo. UBarretta wabelana ngemithetho emine yokutya okusempilweni abathi abathengi bakhe bafunge ngayo, onokuyamkela ngokulula.

Isicwangciso sokutya esinempilo # 1: Nciphisa utywala

Ukuba ukusela kuyinxalenye enkulu yobomi bakho bentlalontle, isinqe sakho sinokuchaphazeleka. Akunjalo kuphela utywala obulayishwe nge-carbs kunye neekhalori ezingenanto, kodwa abantu bavame ukwenza ukhetho olubi lokutya xa bexutywa. Iicocktails ezimbalwa ezineswekile zinokongeza ngokulula ukuya kwiwaka leekhalori (isiqingatha semfuno yomntu wemihla ngemihla), ke ngoko u-Barretta ucebisa ngokuphepha utywala ngokupheleleyo. Ukuba uza kuzonwabisa, khetha iglasi yewayini okanye unciphise isiselo sakho nge-swaps efanelekileyo njengokuthengisa i-tonic yeklabhu yesoda.

Isicwangciso sokutya esisempilweni # 2: Yithi "hayi" kukutya okuthosiweyo

"Grill it, bake it, broil it, steam it, nje ungayifaki," kusho uBarretta. Ukuqhotsa into esempilweni ngokugqibeleleyo, njengenkukhu, isusa izondlo, ngelixa ukongeza amanqatha kunye neekhalori. Kwaye, ngokutya ukutya okuthosiweyo kwiivenkile zokutyela ezisasebenzisa amafutha, ubeka umngcipheko wokunyusa i-cholesterol emithanjeni kunye nokunciphisa i-cholesterol elungileyo.

Isicwangciso sokutya okunempilo # 3: Kuphephe i-carbs ebusuku

Akukho sidingo sokuzinciphisa iikhabho, kodwa kuya kufuneka uqaphele xa uzitya. Ngokutya ukutya okuphezulu kwe-carb (iitapile, irayisi, iipasta kunye nezonka) kwasekuqaleni kwemini, unexesha elininzi lokuzitshisa. Ebusuku, i-carbs inokuthi ihambe ingasetyenziswanga kwaye igcinwe njengamafutha. Umthetho wokutya okrelekrele ka-Barretta wobhontsi: Bambelela kwiiproteni ezixhomileyo kunye nemifuno emva kwentsimbi yesi-6.

Isicwangciso sokutya esisempilweni # 4: Khetha ukutya okungasetyenziswanga

Sonke siyazi ukuba ukutya okutsha okungalungiswanga kubhetele kuthi, kodwa kudla ngokufikelela kwiimveliso ezilungisiweyo ngaphandle kokulula. Nangona kunzima ukucima ukutya okucutshungulweyo ngokupheleleyo, kukho izithako ezithile uBarretta ucebisa ukuba uhambe ngokucacileyo, kubandakanywa isiraphu yengqolowa ephezulu, i-MSG, umgubo omhlophe kunye noshukela olucutshungulwayo. Okona kubheja kwakho kukuthenga ujikeleze umjikelezo wevenkile yokutya, apho uya kufumana khona inyama entsha kunye nemveliso.

Uphengululo lwe