Indlela ekufanele ukuba ucinge ngayo malunga 'nokukopa iintsuku'

Umxholo

• 1. Yeka ukucinga ngayo "njengokopela."
• 2. Musa ukothuka.
• 3. Beka iikhalori kwimeko.
• 4. Ziphathe.
• 5. Kuphephe ukuphosa itawuli yosuku.
• 6. Gcina izitya ezifanayo.
• 7. Phinda wenze isakhelo sokuba kutheni kufuneka utye ngokusempilweni.
• 8. Landela amadlozi ngokutya okusempilweni.
• 9. Betha umthambo.
• 10. Tshintsha isikali.
• Uphengululo lwe

Akukho ulwaneliseko olufana nokulunywa okumbalwa kwe-pizza enamafutha xa unamathele ekudleni kwakho okunempilo kwinyanga edlulileyo - de ezo zilo zimbalwa zikhokelela kwizilayi ezimbalwa kwaye isidlo "esibi" sikhokelela kusuku lonke "olubi" ukutya (okanye, njengoko abaninzi beze ukuyibiza, usuku lokukopela). Ngequbuliso, ubenempelaveki yonke yokukhohlisa ukutya ... Hayi, kuyenzeka. Kodwa ukuzinika nje iintsuku ezintathu zokukopela ngeveki kwanele ukuba nefuthe kwimpilo yakho esiswini ngokungalunganga njengokutya okungaguquguqukiyo kokutya okungenamsoco, ngokutsho kwesifundo kwiphephancwadi. I-Molecular Nutrition kunye noPhando lokutya. Okwangoku, olunye uphando oluvela kwiYunivesithi yaseGeorgia lufumene ukuba i-61 pesenti yabantu ifumana ubunzima ngelixa beseholide - naphi na ukusuka kwi-1 ukuya kwi-7 pounds.

Ngoku, masenze into ethe ngqo: Ukudibanisa kwiilbs ezimbalwa ayisiyonto inkulu kangako. Kodwa ukubona inani kwisikali phawula phezulu kwaye ngokulula nje ungaziva ungcono (sola abo banamafutha eefries ngaselunxwemeni ngelixa i-OOO) inokukuphazamisa ngakumbi, inokuthi ibeke inkuthazo kunye nempilo iyonke emngciphekweni. "Kulula ukutyeba kunokuba kunjalo ngokulahleka- kwaye ngokuqinisekileyo kuninzi kakhulu kumnandi Ukufumana inzuzo kunokulahleka, "utshilo u-Alexandra Caspero, R.D.

Nokuba ngamandla entsimbi, wonke umntu uya kuchithakala kwinto ethile kungekudala okanye kamva. Ke zingaphi izidlo zokukopa ngeveki zilungile? Kwaye ugcina njani ukutya okukrelekrele ekuguqukeni kwiintsuku ezixabisekileyo zeveki kwaye emva kwenyanga? Unokwenza oko ngokucotha kwaye ulandele la macebiso ali-10.

1. Yeka ukucinga ngayo "njengokopela."

Okokuqala, unokufuna ukuphinda uqwalasele ukuyibiza ngokuba ngumhla wokukopela okanye ukukopa ukutya. "Ingcamango 'yosuku lokuqhatha' eneneni yenza ingozi ngaphezu kokulungileyo. Ukuba unikezela isakhelo sexesha (usuku, iveki) njengexesha 'lokukopela,' ngoko kunokwenzeka ukuba utye ukutya nje ngenxa yokuba. uziva ngathi eli lixesha lakho lokwenza njalo, utshilo uCaspero. (Thatha nje uZoe Saldana, ongakholelwa 'kwiintsuku zokukopela' okanye izidlo, ngalo nto.)

Endaweni yoko, yicinge njengokuziyolisa ngengqondo, unika uTori Holthaus, R.D.N., umseki kaEwe! Isondlo eOhio. Fumana izinto ezibalulekileyo kuwe - ukuba i-brunch kukutya kwakho, wonwabe ke. Ukuba uyayithanda ipitsa, yiba nesilayi kwaye uyonwabele. "Maninzi amandla okonwabela ukutya kwakho ngaphandle kwetyala. Ngelishwa, ukuziva sinetyala ngakumbi ngokutya ukutya okungcolileyo, kokukhona kunokwenzeka ukuba sitye kakhulu," wongeza uCaspero. (Inxalenye enkulu yoku kukususa iilebhile "ezilungileyo" kunye "ezimbi" ekutyeni.)

2. Musa ukothuka.

Le pizza intsha ibeka ibhloko ngokuqinisekileyo inokubonakala ngathi iyinkathazo, kodwa ukuyibetha kangangezihlandlo ezimbalwa ayisosizathu sokwenza ialam. Kwaye ngelixa, ewe, inani leekhalori (kunye nenani letyuwa kunye namanqatha) elityiweyo ngexesha lokutya isidlo sokutya lingangaphezulu koko lisuka kwisidlo sangokuhlwa se-DIY, ayikabi ngamawaka namawaka, utshilo uCaspero. "Imicimbi yokungaguquguquki - ukuba utya kakhulu kunakuqala, uyakubona ukuzuza ubunzima. Kodwa ayizukubakho emva kobusuku obunye okanye ezimbini ngaphandle." Kwaye masicace gca: ukuba ugcina indlela yokuphila esempilweni- uhlala usebenza, ulandela ukutya okunezondlo, ukulala ngokwaneleyo, uluhlu luyaqhubeka-emva koko uthathe isilayidi okanye ezimbini kube kanye okanye kabini ngeveki kufuneka ibe yi-NBD.

Injongo yokunamathela kwisondlo sakho esinempilo i-90 ekhulwini yexesha. Ukuba utya izidlo ezithathu kunye ne-snack ngosuku ngalunye (kunye nokuzivocavoca kugubha iintsuku ezine ngeveki xa uzilolonga, ezinokuthi zingabi yinyaniso kumntu wonke), oko kuthetha ukuba udla amaxesha angama-32 ngeveki. Amashumi amabini anesithoba kwezo zidlo ze-32 kunye ne-snacks kufuneka zinamathele kwisicwangciso sakho sokutya okunempilo, ushiye ezintathu ukwenza nantoni na oyifunayo. Kuvakala kulula, kodwa xa uqala ukulandelela ukubambelela kwisicwangciso sakho sokutya, uya kumangaliswa yindlela ekulula ngayo ukutsiba isidlo okanye ukubamba ukutya okulula, okucoliweyo okuneswekile etyebileyo xa ufutshane ngexesha kwaye, into elandelayo uyazi, uyibiza ngokuba lusuku lokuqhatha. (Kwakhona qwalasela umthetho we-80/20 wokulinganisela kokutya.)

3. Beka iikhalori kwimeko.

"Kum, ukufumana iponti eholideyini kufanelekile kulonwabo kunye namava, nokuba oko kuthetha ukuba kufuneka ndongeze ukusebenza okungakumbi xa ndibuya," utshilo uCaspero. Ukutya okungqongqo kakhulu kwaye uya kuphoswa kwincasa yendawo - nokuba kukwisixeko esitsha okanye kweso uhlala kuso - ke ungazibethi ngako.

4. Ziphathe.

Okanye, ngamagama alumkileyo kaDonna noTom ukusuka Iipaki kunye neRec, "ziphathe ngokwakho!" Ukutya ukutya okwenza uzive ungcono kakhulu kwisidlo sakho kwaye emva koko ukoyike enye yeyona ndlela ilungileyo yokulawula iminqweno yakho ngaphandle kokuziva uphoswa. "Isidlo sakusasa esilungeleleneyo kunye nesidlo sasemini silandelwa sisidlo sangokuhlwa kunye neziselo aziyi kuba yingozi njengokutya kwasekuseni, isidlo sasemini, isidlo sangokuhlwa kunye nokusela," ucacisa uCaspero.

Uninzi lwabantu aluziva kamnandi emva koxinzelelo lokutya icephe ngecephe likaBen noJerry ngolwesiHlanu ebusuku. Kodwa ukuba ucwangcisa kwangaphambili kwaye uzivuze ngeveki yokuncamathisela kwisidlo sakho kunye nesicwangciso sokuzilolonga ngesitya (hayi ipeyinti) ye-ayisikrimu enamaqebengwana aqholiweyo, oziva ngokwahlukileyo. Cwangcisa ukuphatha kwakho ukuze uzonwabise ngokwenyani kwaye ungazinkcinkci ngasemva emva kolunye usuku ekuthiwa kukukhohlisa. (I-BTW, unokufuna ukuzama ezinye zeempawu ze-ice cream ezisempilweni ngokuzayo xa ujonge iveki yokulunywa okulinganayo.)

5. Kuphephe ukuphosa itawuli yosuku.

“Xa uzibekela usuku lokukopela, kukho konke okanye akukho nto,” utshilo uCaspero. ("Ukuba sele ndithe ndayalela ii-nachos, ngowuphi umahluko oshushu oza kwenziwa ngumoya oshushu?! -ukutya okunempilo. Vumela utye eyona nto uyifunayo ngalamzuzu kwaye uqhubeke nendlela yakho yesiqhelo, yokutya okunempilo, utshilo.

Okumangalisayo kukuba, ukwazi ukuba uyakwazi "ukukopa" nangaliphi na ixesha uhlala unciphisa nawuphi na umnqweno wokutya okukuwe, ke ukuphosa ezo ngxaki kuya kukunceda ufune izithintelo ezingaphantsi. Kwaye khumbula ukuba iinkanuko zinokuhamba nangayiphi na indlela: "Ndihlala ndibona ukuba ukukhetha ukutya okusempilweni kube lula ukukhetha ukutya okusempilweni kwakhona, njengokuzonwabisa," wongeza uHolthaus. (Idibeneyo: Kutheni kufuneka unikezele ngokutya okunesithintelo kube kanye)

6. Gcina izitya ezifanayo.

Ayisiyonto yokufumana nje ubunzima okanye ukwanda kwengqondo kokuzibandakanya ekuhambeni okungafunekiyo. Ukutya okungafunekiyo kunokungcungcuthekisa impilo yakho yamathumbu, enokuchaphazela indlela oqhubekeka ngayo nokutya kunye nokuba umzimba wakho ufumana njani ubunzima (ungasathethi ke, ukuba uyakwazi njani ukufunxa izakhamzimba). Uphando lubonisa ukungaguquguquki kwindlela otya ngayo kunceda ukuxhasa i-microbiome yamathumbu esempilweni, ke ukuba uyokukhohlisa isidlo esiphefumlelweyo sasemini kunokunceda ukunciphisa isiphithiphithi esibangela iphecana lakho le-GI, utshilo uHolthaus.

Kwaye endaweni yokuthintela ngabom kwaye emva koko utye into ethe tye-engenampilo kube kanye okanye kabini ngeveki, ungcono kunokuba ubandakanye ukuphatha okunempilo rhoqo, ukuze ungaze uzive unqwenela iincasa ozilangazelelayo. Umzekelo, "kunokuba uzifake kwi-brownie enkulu njengesidlo sokukopela, ungcono ukuquka icephe letshiphuphu zetshokholethi emnyama okanye i-cocoo nibs njengenxalenye yokutya kwakho okuqhelekileyo ukuze ube nempilo engcono yamathumbu kunye nokunceda ukunciphisa iminqweno," wongezelela. . (Linda, endaweni yokutya okukhohlisayo ngemini kufuneka ukuba ulandele ukutya okusempilweni?)

7. Phinda wenze isakhelo sokuba kutheni kufuneka utye ngokusempilweni.

“Endaweni yokuziva ngathi ufuna ukuzohlwaya ngokutya okunempilo emva kokutya okukopela, ndiyathanda ukuyibuyisela kwinto endenza ndizive ndonwabile,” utshilo uCaspero. "Andinawo amandla afanayo emva kokutya isitaki esikhulu sepanekuku njengoko ndisenza emva kwes smoothie eluhlaza okanye iyogathi kunye nesitya seziqhamo-ukuze ukuziva ndedwa kukhuthaze kum." Emva kokuba ukonwabele isidlo se-esque, cinga emva koko kutya kukwenza uzive ungcono kwaye ube nakho okulandelayo. "Ukubuyela ekutyeni okukwenza uzive ulungile kuya kunceda ukuthintela nakuphi na ukuzinkcinkca ngotywala okanye intsalela yosuku lokukhohlisa," uyongeza. (Jonga: Kukubi kangakanani ukuZitya ngokutya ngokwenene?)

8. Landela amadlozi ngokutya okusempilweni.

"Ngelishwa, emva kwesidlo sokukopela akukho nto ongayenza ukuyilungisa. Kodwa unokwenza isinyathelo esilungileyo, esinempilo kwixesha elizayo ngokugxininisa ukutya owaziyo ukuba uphilile, "kusho uHolthaus. Khetha ukutya okunokunceda ukubuyisela umzimba wakho kwakhona. Umzekelo, i-Brokholi ityebile kwi-glucoraphanin enceda amandla kwiindlela zokukhupha umzimba wakho ukuya kuthi ga kwiiyure ezingama-72, uyacacisa. Amanzi kunye nokutya okutyebileyo kwe-potassium (umzekelo, imifuno eluhlaza, i-avocados, kunye neebhanana) inokunceda ukulinganisela amanqanaba e-sodium emzimbeni kunye nokunciphisa ukuqunjelwa, ngelixa ukutya okucebileyo kweprobiotic (umz.iyogathi, i-kefir, kunye nekimchi) inokunceda ukuphelisa nawuphi na umonakalo onokuthi ubekho kwinkqubo yakho yokwetyisa. "Umgca osezantsi: Musa ukuxinzelela kwaye ubuyele endleleni," utsho. (Zama oku: Into omele uyitye kusuku emva kokuzifaka)

9. Betha umthambo.

Lo mjikelo weminqweno emibi kunzima ukwahlukana nawo. Ukubuyela kwisidlo esisempilweni kunokunceda, kodwa kunjalo nokufumana ukubetha kwentliziyo yakho. "Ukuzivocavoca sisixhobo esinamandla esingaphezulu nje kokutsha kweekhalori. Ngokwasemoyeni, awuziva ungcono kuphela, kodwa uqala ukulangazelela ukutya okusempilweni xa usebenza," utshilo uCaspero- kwaye injalo ngelixa ulapho ' re kude. Uphononongo olukhankanywe ngasentla lweYunivesithi yaseGeorgia luphinde lwafumanisa ukuba esinye sezizathu zokuba iipounds zibambelele emva kokuba abantu beye ekhefini kukuba uninzi lwabantu lusebenza kancinci xa lubuyela ekhaya. Gcina inkqubo yakho yokuzilolonga ngelixa i-OOO ukuze ungawi kwi-bandwagon yenkuthazo nje ukuba ubuyele kubomi bokwenyani. Nantoni na ibalulekile xa kufikwa ekuqhubekeni nepatheni yokuzilolonga xa usiya eholideyini - ukuhamba intaba, ukuhamba ngesikhephe, ukutyibiliza iphedi, ukuhamba nje-kuyenza ibe mnandi, uyongeza. (Kwaye ngelixa ungafanele ukhathazeke kakhulu malunga neentsuku ezibizwa ngokuba yi-cheat days ngexesha le-vacay, oku kusebenza ngokuyilayo elwandle kunokukunceda uzive ungcono ngazo zonke ezo zinto zilunywayo kunye neziselo.) Ukukhetha imisebenzi yomzimba kunye nokuzilolonga oyithandayo kwaye ujonge phambili kuyo Xa kuthelekiswa nokubona isohlwayo- kuya kwenza kube lula ukuhlala ushukuma xa ubuyela ekhaya.

10. Tshintsha isikali.

Elinye ixesha ngakumbi abantu ngasemva: Musa (!!) Uzibethe ngokutya "kabi" ngeveki okanye ukuzuza iikhilogram ezimbalwa emva kweholide emfutshane. Ngokuqinisekileyo, awufuni ukufumana ukutya okwenyani kosuku lokukopela okwenziwa kuphela ngegreasy grub, iswekile, kunye nezinye izinto ezityiwayo ezingenampilo ezinokushiya umzimba wakho usengxakini. Kodwa ubomi buyenzeka (kwaye, masinyaniseke, ukuphumla ekhefini kudla ngokuthetha ukuba ne-margarita eyongezelelweyo okanye ezintathu) kwaye awudingi isikali sokukukhumbuza nge-indulgences yakho yakutshanje. Endaweni yoko, jonga ukuthathela ingqalelo eminye imiqondiso yendlela oqhuba ngayo, enje ngokuba ijee yakho ilungile okanye uziva njani ukuba usebenza njani. (Umzekelo, olu loyiso lokwenene lwabasetyhini luya kukwenza ukuba ucinge kwakhona ngenkqubela yokunciphisa umzimba.)

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