Buza uGqirha wokuTyelwa: Ixesha elifanelekileyo lokuTya ukuLahla kobunzima

Umxholo

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Q: "Ukuba uzama ukunciphisa umzimba, kufuneka uyisebenzise nini uninzi lweekhalori zakho? Kusasa, emva kwemini, okanye usasaze ngokulinganayo imini yonke?" -Apryl Dervay, kuFacebook.

A: Ndikhetha ukuba ugcine ikhalori yakho isasazeke ngokulinganayo imini yonke, ngelixa utshintsha iintlobo zokutya-ezizezi kutya zisekwe kwi-carbohydrate-oyityayo njengoko imini iqhubeka kwaye inqanaba lomsebenzi wakho litshintsha. Amandla omzimba wakho wokuqhubekisa iikhabhohayidrethi (ezibizwa zizazinzulu uvakalelo lwe-insulin) iyancipha njengoko imini iqhubeka. Oko kuthetha ukuba uya kusebenzisa kakuhle i-carbohydrate kusasa xa kuthelekiswa nasemva kobusuku. Kwaye okukhona umzimba wakho unokukusebenzisa ngokufanelekileyo ukutya okunika kona, kokukhona kuya kuba lula ukuncipha.

Ukuzivocavoca yeyona x-factor inyusa kakhulu ubuntununtunu be-insulin kunye namandla omzimba wakho wokusebenzisa ii-carbohydrate ozityayo ukuze ungazibeki kwiiseli ezinamafutha. Kungenxa yeso sizathu le nto kufuneka utye uninzi lwee-carbohydrate ezinesitatshi (iitapile, irayisi, i-oats, ipasta yokutya okuziinkozo, iquinoa, isonka esiziinkozo, njl njl) emva kokuzilolonga kwakho kunye nento yokuqala kusasa. Ngexesha lokunye ukutya kwakho, imifuno (ngakumbi inamagqabi aluhlaza kunye nefayibha), iziqhamo, kunye nemidumba kufuneka ibe yeyona mithombo iphambili yeecarbohydrate. Zuza isidlo ngasinye esinempilo kunye nomthombo weprotheyini (amaqanda okanye abamhlophe beqanda, inyama yenkomo ebhityileyo, inkukhu, intlanzi, njl.), kunye ne-nut, imbewu, okanye i-oyile (ioli yeoli, ioli ye-canola, ioli yesesame, kunye neoli yekhokhonathi).

Ukutya uninzi lwesitatshi sakho kunye nokutya okususelwa kwiikhabhohayidrethi kusasa okanye ukulandela umthambo kuyanceda ukulawula ikhalori ngokubanzi kunye nokutya okune-carbohydrate, kukuvumela ukuba unciphise umzimba ngaphandle kokubala ngokuqatha iikhalori. Ukuba ufumanisa ukuba ukwehla kobunzima bakho kuyehlile, zama ukususa isitatshi secarbohydrates kwisidlo sakusasa uze ufake endaweni yazo iziqhamo (iqunube neyogathi yeGreek parfait) okanye imifuno (iomelet eneetumato, i-feta cheese, kunye nemifuno).

Dibana noGqirha woKutya: UMike Roussell, PhD

Umbhali, isithethi, kunye nomcebisi wezondlo uMike Roussell, i-PhD yaziwa ngokuguqula iikhonsepthi zesondlo ezintsonkothileyo zibe yimikhwa yokutya enokusetyenziswa ngabathengi bakhe ukuqinisekisa ukwehla kobunzima obusisigxina kunye nempilo ehlala ixesha elide. UGqirha Roussell ubambe isidanga se-bachelor kwi-biochemistry kwiKholeji yaseHobart kunye nobugqirha kwezokondla kwiYunivesithi yasePennsylvania State. UMike ungumseki we-Naked Nutrition, LLC, inkampani yezondlo zemultimedia ebonelela ngezisombululo zezempilo kunye nezondlo ngokuthe ngqo kubathengi kunye neengcali zeshishini ngeeDVD, iincwadi, ii-ebooks, iinkqubo zomsindo, iincwadana zeendaba zenyanga, iziganeko eziphilayo, kunye namaphepha amhlophe. Ukufunda ngakumbi, jonga ukutya okuthandwayo kukaDkt Roussell kunye neblogi yesondlo, MikeRoussell.com.

Fumana iingcebiso ezilula zokutya kunye nezondlo ngokulandela @mikeroussell kwi-Twitter okanye ube ngumlandeli wekhasi lakhe likaFacebook.

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