Ndihambile ndatya iPizza 24/7 ndaya ekulandeleni ukutya okuGreen Smoothie

Umxholo

• Izinto ezi-8 zokuzigcina engqondweni ngaphambi kokuzama ukutya kweSmoothie
• Uphengululo lwe

Kuyihlazo ukuvuma, kodwa ngaphezulu kweminyaka eli-10 emva kwekholeji, ndisatya njengomntu omtsha. Ipitsa lelona qela lokutya ekutyeni endikutyayo-ndiqhula ngokubaleka ii-marathons njengesizathu sokutya ipayi yonke emva kosuku lwangoMgqibelo. Kodwa eneneni andidlali. Ngapha koko, ndityikitye kumdyarho wam wesibini kuba bendikuthanda ukutya ipitsa eninzi kwaye ndingenaxinzelelo ngoxinzelelo lwe-carb.

Kukho ingxaki enkulu ngokuhlala ubukhulu becala ngesonka, itshizi, kunye netumato sauce, nangona: ndifumana, njenge, ezinye izakha mzimba ekudleni kwam. Ndingadla iikhalori ezaneleyo, kodwa azinanto. Kwaye eyona nto imbi kakhulu kukuba, ngelixa isenokungabonakali kwisikali, ndiyayibona imiphumo kwesikhumba sam esibuthuntu, umaleko wokuthamba phezu kwe-abs yam, kunye nobungakanani bamandla endinawo xa ndibaleka - ngakumbi xa ndihamba. m slogging ngokusebenzisa uqeqesho lomdyarho.

Bendisoloko ndisazi ukutya kwam kufuneka kutshintshe. Ndandingazi ukuba ndiza kuyitshintsha njani. Ke ndithe ndakuva ukuba uAdam Rosante, umqeqeshi wodumo kunye nomqeqeshi wesondlo, wenza (simahla!) I-7-Day Green Smoothie Diet Challenge, ndanomdla. Ndikhe ndahlawula kwaye ndenza imiceli mngeni yokutya ngolu hlobo ngaphambili - kwaye ndasilela. Zazixinene kakhulu, zintsonkothile kakhulu, kwaye kunzima kakhulu ukunamathela kumntu ongakwaziyo ukuziphekela isidlo esintsonkothileyo kunenkukhu eqhelekileyo nerayisi. (Idibeneyo: Ndilahlekelwe ngumzimba kwi-Whole30 Diet Ngaphandle kokukopela)

Ngalo lonke ixesha umntu efuna ukwenza naluphi na utshintsho, bazama ukulungisa ngokupheleleyo ubomi babo,” utshilo uRosante. "Olu phando luchasene nawe, nangona kunjalo; uyakutshisa kwaye ushiye yonke into. Kodwa ukuba ujolise ekwenzeni nje utshintsho oluncinci kakhulu, luyangeneka, kwaye luvala into ebizwa ngokuba yi-loop eyiyo yokuphendula, eli lixesha apho ufumana impendulo entle kwimizamo oyenzayo. " (Into eNxulumeneyo: Ukwenza iinguqu ezincinci kukutya kwakhe okumncede njani lo Mqeqeshi ukuba alahle iiponti ezingama-45)

Nantso isiseko esipheleleyo sesicwangciso sokutya seSmoothie sikaRosante: Utshintshisa isidlo sakusasa - isidlo nje esinye ngosuku - ngesmoothie eluhlaza. Ndiyithandile kuba ayithethi malunga nokunciphisa umzimba (nangona oku kunokuthathwa njengesicwangciso sokunciphisa ubunzima beentsuku ezi-7. ukuba yinjongo yakho leyo) okanye "ukucoca" okanye "ukucoca." Ukutya okuluhlaza kwe-smoothie kwakumalunga nokufumana izondlo ezibaluleke kakhulu emzimbeni wam ukuze ndibe namandla amaninzi okuqhubeka nokusebenza kwam.

I-Smoothies eluhlaza ibandakanya imixube eyahlukeneyo yesipinatshi, i-kale, iavokhado, iibhanana, amapere, ubisi lwekhokhonathi, iiorenji, izilayi zepayina, i-honeydew melon, iiapile kunye nebhotolo yealmond. " kwiglasi enye, iyakuchaphazela kwinqanaba leselula, utshilo uRosante. "Oku kuphucula iimpawu zezempilo kulo lonke ibhodi. I-smoothies nayo ifakwe i-fiber, ephucula ukugaywa kwakho kwaye igalelo ekulahlekeni kwesisindo esinempilo. Kwaye zigcwele amanqanaba aphezulu e-vitamin C kunye nobhedu, okuncedisa ukuveliswa kwe-collagen kunye nokulungiswa kwezicubu- ikwayinto eya kuphucula umgangatho wethoni yesikhumba sakho." (Eyeleleneyo: Ngaba kufuneka Wongeze iCollagen kukutya kwakho?)

Ngapha koko, iiresiphi ezikolu cwangciso lokutya kwe-smoothie zilula kakhulu ukwetyisa, yiyo loo nto i-Rosante iyintshatsheli yesidlo sakusasa esingamanzi ngaphezu kwento ethi, iqanda elimhlophe leqanda. Ayisiyo kuphela into yokuba izakha-mzimba ezikwi-smoothies zifika apho zifuna ukuya ngokukhawuleza, kodwa ukusela isidlo sakusasa kunika inkqubo yakho yokugaya ukutya ixesha lokuphula ukutya okunzima kakhulu. Oko kugcina amandla umzimba wakho unokuwasebenzisa kwenye indawo, ngaphandle kokuncama izondlo, uyachaza uRosante.

Ndathengiswa kwisayensi, kodwa ndandingaphantsi kokuzithemba ekukwazini ukukhupha ukutya kwe-smoothie. Ndiyazi ukuba i-smoothies ifanele ukuba ibe yinto elula yokutya, ekuhambeni kokutya okunempilo, kodwa ndifumene ukwesatshiswa ngabo ngaphambili. Uyazi njani into oza kuyifaka kuzo? Uyazi njani into enencasa kunye nantoni? Ngokuqinisekileyo, ungadibanisa iiveggies ezimbalwa kunye nomkhenkce kwimizuzwana engama-30, kodwa ngaba oko kukutya okwaneleyo kwisidlo? Kulapho ukufumana iiresiphi zokwenyani zokulandela ziluncedo. Ngaphezulu, zonke ziqulethe izithako ezithandathu okanye ngaphantsi; lonke uluhlu lwezinto ezili-11 zokutya (nditsho nobisi lwayo lwekhokhonathi kunye nebhotolo yeamangile) indibize ngaphantsi kwe- $ 60 kwisiXeko saseNew York. (Nantoni na i-combo oyikhethayo, yinike isivunguvungu kwenye yezi zixube zibalaseleyo zokutya kwakho kwesmoothie.)

Ngoko ntsasa nganye, kangangeentsuku ezisixhenxe, ndandidla ngokutya ukutya kwesidlo sakusasa kuRosante. Andiyena umntu odla isidlo sakusasa esikhulu, ngakumbi kuba ndisebenza ekhaya - ngokunyanisekileyo, andingomntu wakusasa-ke kufuneka ndizilungiselele into xa ndisazi ukuba ayilunganga. Kodwa ukuphosa izinto ezintandathu kwi-blender ngekhe kube lula okanye kungabinangqondo. Iresiphi yam endiyithandayo yokutya ibiyiLove Child - isipinatshi, ipayinapile, i-honeydew melon, ibhanana, kunye nobisi lwekhokhonathi- kuba yayicocekile kwaye igudile. (Idibeneyo: Isikhokelo esiBandakanya konke kwi-Oat Milk vs Almond Milk)

Umcimbi wam omnye kunye nomceli mngeni wokutya okumnandi ubungakanani beesmoothies. Ngokusekwe kwimilinganiselo yeRosante, bagcwalisa malunga nesiqingatha seglasi yepint. Xa ndongeza i-ice engaphezulu, zazinkulu kancinci, kodwa ndaziva ndilambile malunga neeyure ezimbini kamva, ezazibonakala ngathi ziyakhawuleza ukunqwenela esinye isidlo. Ayisiyonto imbi leyo, utsho uRosante. "Ezi zokupheka ze-smoothie zincinci kakhulu kwiikhalori kodwa ziphezulu kakhulu kwizondlo, ngoko ufumana zonke izondlo ozifunayo kwisidlo sakusasa kungekho ezininzi iikhalori," utsho. "Ukuba uqhele ukuba nesidlo sakusasa esikhudlwana, uya kuba ulambile emva kweeyure ezimbalwa kwaye kulungile - unganakho ukutya okutyayo okunempilo, kwasekuseni." Unokongeza iiprotein ngaphambi kokuzilolonga okanye ukuba unqwenela into engakumbi. Ndongeze itispuni ye-whey protein powder kwiintsuku ezimbalwa, ezincedileyo. (Idibeneyo: 4 Izinto endizifundileyo ngokuzama uHarley Pasternak's Umzimba wokusetha kwakhona ukutya)

Ngelixa ndingakhange ndibone ukusebenza kwangoko, ngemini yesithathu yokutya okuluhlaza okotshani, ndingafunga ukuba ulusu lwam lukhangeleka lukhanya kancinci kwaye ngokuqinisekileyo ndinamandla ngakumbi. (Ndizamile ukutya impilo esempilweni kuzo zonke ezinye izidlo zam, kananjalo, nangona uRosante esithi ungatya kodwa ufuna usuku lonke; ndiyenzile ukuba ibe ngumhla wesihlanu ngaphambi koku-odola ipitsa ngesidlo sangokuhlwa.) evekini, okunene ndicinga ukuba ndijonge kancinci, ibhonasi eyongeziweyo uRosante wathembisa kodwa andizange ndiyilindele.

Kwaye uyazi ntoni? Ndicinga ukuba lo mngeni wokutya okutyibilikayo yinto enokuphelela ekunciphiseni. Xa kuthelekiswa neminye imiceli mngeni yokutya kunye nezicwangciso endizizamile, le ibilula kakhulu ukuyifaka ebomini bam-kwaye andivanga ngathi ndincama nantoni na ukuvuna izibonelelo. (I-Psst ... ezi freezer smoothies zenza ukuzama ukutya kwe-smoothie kube lula xa uzithiyile kusasa!)

"Ndifuna abantu baqonde ukuba ukuba sempilweni kulula kunokuba ucinga," utsho uRosante."Siyakuthanda ukwenza nzima kakhulu isihogo kwizinto, kodwa into elula njengokutshintshisa isidlo sakusasa sakho sesmoothie eluhlaza inokuba lolona tshintsho luthi ekugqibeleni luvule ucango lokutshintsha yonke into kuwe."

Izinto ezi-8 zokuzigcina engqondweni ngaphambi kokuzama ukutya kweSmoothie

Ngu-K. Aleisha Fetters

Iijusi ezipakisiweyo zemveliso kunye ne-smoothies zinendawo kuyo nayiphi na ukutya okunempilo. Banokukunceda ufumane inkonzo eyongezelelekileyo yemifuno, ikunike ukomeleza iiprotein, kwaye ufumane amanqaku weevithamini ezinokuthi zilahleke kwindlela otya ngayo.

Inye ngosuku ilungile, kodwa iyaphila ngokukodwa kulwelo ngokuncipha kobunzima bokutya okuthambileyo okanye ngenye indlela kunokuba yingozi, utsho uJaime Mass, R.D., umongameli weJaime Mass Nutritionals eFlorida. Ukuncancisa umququ kangangeentsuku ezimbalwa, iiveki, okanye iinyanga zilandelelana akwenzi detox emzimbeni wakho, ukuphucula isondlo sakho, okanye kukhokelele ekulahlekelweni bubunzima obude, uyongeza. Enyanisweni, ukutya okunolwelo konke kunokuyonakalisa impilo yakho yexesha elide (jonga nje uluhlu olothusayo lweziphumo ebezingalindelekanga ezingezantsi.) Ngoko namathela kwi-smoothie kwisidlo esinye okanye i-snack ngosuku - kwaye ulahle yonke ijusi okanye i-smoothie. isicwangciso sokutya.

1. Ukunqongophala kweSondlo. UMisa uthi: "Ukutya okutywala ngokuqhelekileyo akunakukunika yonke into efunwa ngumzimba wakho." Isiphumo: Amanqanaba amandla amabi, iinwele ezicekethekileyo, ubunzima bokugxila, isiyezi, isicaphucaphu, intloko ebuhlungu kunye nomoya ongcolileyo. "Nokuba ukutya okune-liquid kubanga ukunika isondlo esilungeleleneyo, lumka kakhulu," utshilo. (Jonga: Ungazifumana njani ezona zisondlo kukutya kwakho)
2. Ukuphulukana nezihlunu. Ijusi eliphakathi okanye isicwangciso se-smoothie sokutya sixhomekeke kuthintelo olunzima lwekhalori. Kwaye nangona oko kunokukhokelela ekulahlekelweni kwesisindo ngexesha elifutshane, ubuninzi bobunzima buya kuvela kwimisipha, kungekhona kwi-fat, uthi. Ukuphulukana nemisipha kunokubeka esichengeni umzimba wakho, impilo yentliziyo, kunye nokusebenza kwezemidlalo, kwaye uphakamise umngcipheko wenzakalo, utshilo uMisa.
3. Rebound Weight Gain. UMisa uthi: “Ukutya okunotywala ukuze unciphise umzimba kudla ngokumenza umntu azive engoyisile, ngoxa eneneni ebengamiselwanga ukuze aphumelele.” Ukutya ukutya okunekhalori ephantsi kakhulu kunokonakalisa imetabolism yakho kuze kubangele ukutyeba ngendlela eyingozi. (Idibeneyo: Ungamisa njani ukuTya kuYo-Yo kube kanye kunye nako konke)
4. Iswekile Spikes. Ijusi kunye nee-smoothies zinokuba sezantsi kakhulu kwiikhalori kunye neswekile. Kodwa ngamanye amaxesha, bafana nokufunxa i-candy bar - kuphela ngaphandle kwe-taste-bud tingles. Ezinye iijusi kwintengiso zinee-gram ezingama-72 zecarbohydrate kunye neegram ezingama-60 zeswekile kwityeli nganye. Oku kuthelekiswa namaqhekeza amahlanu esonka esimhlophe- okanye isoda ezaliswe iswekile engama-20. Okwangoku, i-yogurt- okanye i-sherbet-heavy smoothie zokupheka zokutya zingaphantsi kwama-600-plus-calorie glasses kunye ne-carbs kunye noshukela kunokuba awuyi kufumana enye kodwa Mbini imivalo yeelekese. “Ngoku khawufane ucinge ukuba usela izihlandlo ezine ukuya kwezintandathu ngemini,” utsho uMsa.
5. Crazy Cravings. Nokuba ii-smoothies zizalisa, ngekhe zikushiye wanelisekile, njengoko ezi zinto zokugqibela zixhomekeka kungekuphela kwizondlo, kodwa nakubushushu, ubume, ukungaguquguquki, kunye nencasa yokutya kwakho, utshilo. Ngena, unqwenela kwaye ekugqibeleni utye ngokutya.
6. Amatye enyongo. Xa ufumana zonke izidlo zakho kwifom engamanzi, umgudu wakho wokugaya ukutya awusebenzi njengoko uyilelwe, itsho iMisa.Ngesosizathu, ngelixa kukutya okungamanzi abanye abantu banokuyeka ukufihla i-bile, efunekayo ekucoleni ukutya okufanelekileyo. Oku kunokukhokelela kumatye enyongo.
7. Imicimbi yokuGaya. "Xa usitya iswekile ngobuninzi, umzimba uya kuzisa ulwelo emathunjini ukuze ulungelelane," utshilo. "Oku kunokukhokelela kwisisu esiswini, ukuqunjelwa, iintlungu, kunye norhudo." (Izinto eziNxulumeneyo: Ukujongana njani neentlungu zesisu kunye negesi)
8. Ubudlelwane obungenampilo kunye nokutya. "Ezi ndlela zokutya ijusi kunye nesmoothie azisifundisi nantoni na malunga nokutya okusempilweni, ulawulo lwesahlulo, ixesha lokutya, ukuthenga ukutya, indlela yokutya ngokusempilweni kwiivenkile zokutyela, okanye ukuba yintoni na ukulawula ubunzima bomzimba obusempilweni," utshilo uMisa. "Bakhuthaza indlela yokutya engafanelekanga kwaye basikhokelele ekubeni sikholelwe ukuba ukwehla kobunzima ngokukhawuleza kulungile-kwaye oko akunakuba kude nenyani."

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