Le yeyona mpazamo imbi kakhulu yokuncipha kobunzima onokuthi uyenze

Umxholo

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Uyancipha engqondweni, kwaye sele uyazi ukuba ukutya ii-veggies yeyona nto kufanele ukuba uyenzile ukunciphisa umzimba. Kodwa ukuba umtsha kule ndlela yokuphila isempilweni, kuya kufuneka uyazi ukuba zeziphi iimpazamo ekungafanelanga uzenze - zinokuphela zikubangela ukuba inzuzo ubunzima!

Ngoko sacela i-dietitian eqinisekisiweyo u-Leslie Langevin, i-MS, i-RD, i-CD, ye-Whole Health Nutrition ukwabelana ngempazamo enkulu abona abantu beyenza xa bezama ukulahla iipounds. Impendulo yakhe? "Ukusika kakhulu." Abanye abantu baziva ngathi kufuneka bayeke ukutya yonke into "embi" yokwehla kobunzima, njengesonka okanye zonke iikhabho (kwaneziqhamo), ukuphatha okumnandi, utywala, inyama, kunye / okanye nobisi. Ngelixa ukwenza ukutya kwakhona ngokususa ukutya okungafunekiyo okunezakha mzimba kunye nokutshintsha ngokupheleleyo kukutya okupheleleyo ngokuqinisekileyo kunezibonelelo, "ukunciphisa iiprotheyini kugungqa kunye nokusika zonke iikhabho" akusebenzi ukunciphisa umzimba ixesha elide. Ngokuqinisekileyo, umntu uya kuncipha, kodwa olo hlobo lokutya alunakho ukugcinwa. Ngokukhawuleza xa ubuyela ekutyeni konke ukutya okumnandi okwe-cookies, i-ayisi khrim, iwayini, kunye ne-pasta, ubunzima buya kubuya kwakhona, kunye neminqweno kunye nokutya kakhulu kukutya ngamandla.

Olunye uhlobo loku kutya kukuthintela kakhulu iveki yonke, kwaye kube kanye ukuba kufike impelaveki, uphambene kwaye utye nantoni na oyifunayo. ULeslie uthi, "Umzimba olambileyo phakathi evekini uya kubamba iikhalori kwimpelaveki ukuba ngaba yinto eqhelekileyo." Ukuba uzama ukuba "ulungile" iveki yonke ngokutya ukutya okunqongopheleyo ngokupheleleyo kuzo zonke izinto ezihlwabusayo, uya kuziva uvinjwe kwaye ucinezelekile malunga nayo ukuba awuyi kukwazi ukulawula loo minqweno yendalo, ukunyanzelela ukuba uphuze kakhulu. . Uya kugqibela ngokutya ngaphezulu kweekhalori kunokuba ubuqhele ukwenza, ezinokwenza amanani amanani anyuke.

Ukutya okunempilo akufanele kube mnyama namhlophe. U-Leslie ucebisa ukumodareyitha, okwaziwa ngokuba ngumgaqo we-80/20. Kubandakanya ukutya okucocekileyo nokunempilo ngama-80 eepesenti exesha, kwaye ke ipesenti engama-20 yexesha, unenkululeko yokuzonwabisa kancinane. Kwabo batya izidlo ezithathu ngosuku, kusebenza malunga nezidlo ezintathu "zokukopela" ngeveki. Le ndlela yokuphila yokutya isebenza kuba njengoko umqeqeshi kaJessica Alba uYumi Lee uthi, "Awukwazi ukuba yipesenti ze-100 lonke ixesha, kodwa unokuba ngama-80 ekhulwini lonke ixesha." Ukukuvumela ukuba wanelise iminqweno phakathi evekini kuguqulela kwimpumelelo enkulu ekuhambeni kwexesha, ke le yindlela entle yokuba nekhekhe lakho, kwaye unciphise umzimba.

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