Buza uGqirha wokuTyelwa: Ukulahleka kobunzima emva kweholide

Umxholo

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Q: Ukuba ndiye ekhefini ndaza ndatyeba, ndingabuyela njani endleleni?

A: Akukho nombolo yomlingo "yeentsuku zeholide" onokuyisebenzisa usitya konke ukutya kwaseMexico kunye neemargaritas ozifunayo ngaphambi kokuba uqale ukutyeba, kodwa iindaba ezimnandi zezokuba kukho amaqhinga athile okutya okutya ngexesha leholide anokunceda umzimba wakho "Phila" emva kweentsuku ezimbalwa uphumile enqwelweni.

Okokuqala, ukumisela ukuba uza kufumana ubunzima obungakanani emva kweentsuku ezimbalwa zokutya okungenampilo, sebenzisa izibalo ezifanayo onokuzisebenzisa ukuba ufuna ukunciphisa umzimba. I-calorie eyongezelelweyo ye-1,000 ngosuku iya kubangela ukuba ufumane malunga neepounds ezimbini ngeveki, ngelixa i-500 yeekhalori ezongezelelweyo ngosuku ezinokuthi zibangele ubunzima beponti enye ngeveki.

Okwesibini, jonga indlela obusitya ngayo ngaphambili. Ukuba ubusoloko utya ngaphantsi kwaye unciphisa kakhulu iikhalori, uya kufumana ngaphezulu kweponti enye okanye ezimbini ngeveki. Sizijongele phantsi iziphumo ezibi kwimetabolism yethu yokuba ukutya okungapheliyo kunokutya okungathethekiyo, kunye nokuzuza ubunzima obungalinganiyo ngokunyuka kweekhalori yenye yazo.

Nangona kunjalo, kukwakho into enomdla ekutyeni ukutya okuninzi. Uphando lubonisa ukuba xa utya kakhulu kangangeentsuku ezininzi, umzimba wakho uphendula ngokwandisa inani leekhalori ezitshisiweyo. Kulungile, ukondla ngaphezulu (igama lezenzululwazi lokutya kakhulu) kukhokelela ekunyukeni okwethutyana kwinqanaba lokunciphisa umzimba elinokubakho ukusuka kwiipesenti ezi-4 ukuya kwezili-12. Kodwa kuya kufuneka uqaphele ukuba oku kunyuka kweekhalori ezitshisiweyo akuphikisani ngokupheleleyo nokunyuka kweekhalori ezisetyenzisiweyo, ke uya kuba nokutyeba.

Ngethamsanqa, ukuba uye watya kakhulu ukutya okumnandi kwiholide (nto leyo intle!), Ungachacha ngokulula. Phinda ubuyele kwisiqhelo sakho sokutya okucocekileyo kunye nendlela yokuphila esebenzayo, kwaye nabuphi na ubunzima obufumene ngelixa useholideyini buya kuncipha. Into ongafanele uyenze kukuqala ngokutya ngokuqatha kwaye unciphise iikhalori zakho. Oku kungakhuthaza "ukuzinkcinkca ngotywala kunye nokuthintela ipateni," enokuthi okanye ingabi nazimpembelelo zimbi kwimetabolism yakho kwixesha elifutshane, kodwa kwisithuba sexesha elide ibeka isiseko sobudlelwane obungenampilo kunye nokutya.

Ukuba ungathanda ukuthatha indlela ekhawulezileyo yokuphulukana nezo phawundi zeholide zongezelelweyo, zama ikhalori/ikhabhu ibhayisekile. Le ndlela iboniswe kwisifundo se-2013 esipapashwe kwi Ijenali yaseBritani yeZondlo ukusebenza phantse kabini njengokuthintela nje iikhalori zakho. Nasi isicwangciso esenziwe ngabaphandi:

● Iintsuku ezintlanu ngeveki: Landela ukutya okunemiqathango kancinane, okukhuthazwa yiMeditera (1500 calories/ngosuku, 40/30/30 ekhulwini lomlinganiselo weekhalori ezisuka kwicarbs/protein/fat)

● Iintsuku ezimbini ngeveki: Landela ukutya okunesithintelo sekhabhohayidrethi (iikhalori ezingama-650 / ngosuku, ngaphantsi kweegram ezingama-50 khabhayithi / ngosuku)

Unokukhetha ukuba ungayilandela nini na le mihla yeekhalori ezisezantsi nangaluphi na usuku lweveki, kodwa ndincoma ukuba ukhethe iintsuku ezingaphumeleliyo nezingafakwanga zoqeqesho. Le ndlela yokutya ayibonisanga kuphela ukuphucuka okukhulu kokulahleka kwamafutha ngaphezulu kweeveki ezili-12 (iiponti ezilithoba xa kuthelekiswa neepawundi ezintlanu zamafutha), kodwa ikwakhokelele kuphuculo olukhulu kwimpilo yemetabolic. Le ndlela yokutya ikwabonakalisiwe njengesixhobo esisebenzayo sexesha elide (iinyanga ezintandathu) ukwehla kobunzima, nokuba iintsuku zeekhalori eziphezulu zazibekwe kwiikhalori ezili-1,900 ngosuku.

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