Kutheni i-80/20 Rule nguMgangatho weGolide weBalance Dietary

Umxholo

• Nguwuphi umthetho wama-80/20 wokutya?
• Okulungileyo nokubi komthetho wama-80/20
• Uyiphumeza njani i-80/20 Rule i * Right * Way
• Uphengululo lwe

Atkins. Paleo. Umthambo. UKeto. Ayinagluten. IIFYM. Kule mihla, kukho ukutya okuninzi kunokuba kukho amaqela okutya-kwaye uninzi lwazo luza nokuncipha kobunzima kunye neenzuzo zokutya okunempilo. Kodwa zingaphi kwezi onokufuna ukuzigcina ubomi bakho bonke? (Nje cinga malunga nokuba mingaphi iminyaka yokubala iimacros, ukuphepha ibhekoni, kunye nokuphepha iidonuts.)

Kwihlabathi lempilo yonke-okanye-akukho nto apho i-kale iyinkosi, i-HIIT iyindlovukazi, kwaye mhlawumbi usele i-Kool-Aid okanye uyitshice, ukuphuhlisa imikhwa yobomi kubonakala ngathi yi-afterthought. Konke malunga nokugqitha ukuze ufumane iziphumo ezingcono zomzimba ASAP.

Kodwa ngokucacileyo, awuzami ukunciphisa ubunzima kwaye ubuyise kwakhona. Awuzami ukumila, emva koko uphume kwisimo. Awuzami ukuziva ulungile, emva koko ubuyele kukuziva udlamkile. Ke kutheni ubhalisela ukutya okunzima owaziyo ukuba kuya kusilela ekugqibeleni?

Ngena: umthetho we-80/20 wokutya okunempilo. Akukho kakhulu a ukutya njengoko yindlela yokutya ebomini-onokuyigcina ngovuyo ude ube neminyaka eli-105.

Nguwuphi umthetho wama-80/20 wokutya?

Umongo: utya ukutya okucocekileyo, okugcweleyo malunga neepesenti ezingama-80 zeekhalori zakho zosuku, kwaye # ukuzinyanga ngokwakho malunga neepesenti ezingama-20 zeekhalori zosuku. (I-ICYMI inconywa ngabancedisi bezempilo njengoJillian Michaelsand abaninzi bezokutya njengendlela yokufundisa ukumodareyitha.) "Umthetho we-80/20 unokuba yindlela emangalisayo yokunandipha ukutya okuthandayo kwaye ugcine ubunzima bakho," kusho uSara Berndt, RD. Ukutya okugqibeleleyo kunye nomnini weFit Cuisine entsha.

Okulungileyo nokubi komthetho wama-80/20

Yinto onokuyenza ngonaphakade. “Sindlela yokutya esiphileka ngakumbi, esikuvumela ukuba wonwabele ukutya okumbalwa okukhethekileyo ngaphandle kokuziva unetyala,” utshilo uSharon Palmer, RD kunye nombhali wencwadi. UBomi boMmandla weZityalo. Xa uziva unetyala ngokutya into engahambelaniyo nodidi "olunempilo", kunokukhokelela ekuziphatheni okubi kunye nokuphazamiseka kwengqondo malunga nokutya kunye nomzimba womzimba. (Emva kwayo yonke loo nto, kuyanceda ukuba uphephe eyona mpazamo yokulahleka kwesisindo kukho.)

Ayilunganga ukunciphisa umzimba. Ukuba utya ukutya okunempilo, njengokutya okuziinkozo, iziqhamo, amandongomane, amanqatha asempilweni, iiprotein ezinqinileyo, ungazidlula iimfuno zamandla omzimba wakho (funda: iikhalori) kwaye utyebe. Iikhalori zisabalwa, kwanemithombo esempilweni yazo. "Umgaqo we-80/20 sisikhokelo esikhanyayo kwaye unokusetyenziswa kwindlela yokuphila yokutya esele ilungelelanisiwe xa kuziwa kwiimfuno zekhalori," utshilo uPalmer, okuthetha ukuba kungangcono kulondolozo lobunzima kunokulahla ii-lbs.

Uyiphumeza njani i-80/20 Rule i * Right * Way

"Kusabalulekile ukuziqhelanisa nokumodareyitha nolawulo lwesahlulo ngomgaqo we-80/20," utshilo uBerndt. "Ukuxolelwa kwakho kufuneka kube yinxalenye efanelekileyo kunokuba ube sisimahla kubo bonke."

Kungenxa yokuba loo 20 yepesenti ye "yezonyango" ayithethi ukuba unokuhamba ne-Oreos okanye ingxowa yeetshiphusi. "Zama ukuqaphela oku ngakumbi njengomthetho oqhelekileyo," kusho uPalmer, kunokuba amanani athile ahlangane nawo yonke imihla.

Umzekelo, ukuba ujonge iikhalori ezingama-2 000 ngosuku (nantsi indlela yokufumanisa ukuba zingaphi iikhalori ozifunayo), ke umthetho ubonakalisa ukuba unokuba nama-400 "odlala" nawo. Kodwa ngenxa yokuba kukho igumbi elijijwayo lokungxengxezeleka (iglasi yewayini kunye nesidlo sangokuhlwa, isilayi sekhekhe lomhla wokuzalwa kwalowo usebenza naye), oko akuthethi ukuba ezo "zilahla iikhalori" ukuba zichithwe ekutyeni okunexabiso lesondlo-kwaye ngokuqinisekileyo musa isidingo ukusebenzisa zonke iipesenti ezingama-20. Ngapha koko, kungcono kakhulu ukudubula ngaphantsi kweepesenti ezingama-20, kuba "abantu babi kakhulu xa beqikelela ukuba batya kangakanani ukutya kwaye bahlala bejongele phantsi iikhalori kunye nenxalenye," yitsho uPalmer.

Gcina ukhumbule: "Isidlo ngasinye yithuba lokondla umzimba wakho," kusho uPalmer. .

Ukuba ufunda ukuthanda iipesenti ezingama-80-ukunqwenela ibhotolo yamandongomane endaweni yekhekhe, kunye nehlumelo laseBrussels endaweni yeetshipsi-ke ngekhe ufele iipesenti ezingama-20. Endaweni yokucinga njengomvuzo, yicinge njengegumbi eligudileyo ukuze ~ uphile ubomi bakho.

Uphengululo lwe