Iincwadi ezi-12 eziPhambili zokutya ngokusempilweni zoNyaka

Umxholo

• Yitya, usele, kwaye ube sempilweni: Isikhokelo seHarvard Medical School ukuze utye ngokusempilweni
• Isisombululo seMimandla eBlue
• Intombazana elambileyo icocekile kwaye ilambile
• Ukupheka kwepaleo ngePot yakho yangoku kwangoko
• Ukucocwa kweKetogenic yeentsuku ezingama-30
• Ukutya Inkululeko Ngonaphakade
• Philisa incwadi yakho yokupheka
• Ukutya ukuze siphile
• Izinto eziphilayo ezingabizi kakhulu
• Ekhaya kwiKhitshi yokutya iphela
• Inkqubo entsha yePrimal
• Ikhitshi elondliweyo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Asikwazi ukulawula i-genetics yethu, kodwa sinokulawula indlela esondla ngayo imizimba yethu. Ukutya ukutya okusempilweni- kunye nokuzilolonga- yenye yezona zinto zibaluleke kakhulu onokuzenza ukunciphisa umngcipheko wokufumana imeko yezempilo enesifo seswekile, isifo sentliziyo, kunye nomhlaza.

Uphando lubonisa ukuba ukugcina ubunzima obunempilo, ukutya okunempilo kubaluleke kakhulu. Emva kwayo yonke loo nto, ungathatha iikhalori ngokukhawuleza okukhulu kunokuba ungazitshisa! Ukucebisa ukutya iintlobo ezahlukeneyo zeziqhamo kunye nemifuno, ukutya okuziinkozo, ubisi olunamafutha asezantsi, kunye neeprotein ezingacacanga, ngelixa unciphisa isodiyam, iswekile eyongeziweyo, kunye namafutha.

Ubomi bethu obuxakekileyo bale mihla abuhlali busenza kube lula kuthi ukucwangcisa ukutya okusempilweni. Ezi ncwadi zibonelela ngesikhokelo kwiindidi ezahlukeneyo zokutya okusempilweni kunye neeresiphi ezininzi kunye neehacks ukugcina ukutya kwakho kumkhondo.

Yitya, usele, kwaye ube sempilweni: Isikhokelo seHarvard Medical School ukuze utye ngokusempilweni

Kukho iingcebiso ezininzi phaya malunga neecarbohydrate kunye nokutya, kwaye ayizizo zonke ezisekwe yisayensi. UGqr.Walter Willett usebenzisa uphando ukuze atyise iindlela zokutya ezifana neAtkins kunye neSouth Beach. Ude anike ukugxekwa kwezikhokelo ze-USDA ngokubhekisele kwiikhabhohbhayithi. Ku "Yitya, usele, kwaye ube sempilweni," unika isikhokelo sokulinganisa ukutya kwakho ukubandakanya umlinganiso olungileyo wee carbs, amafutha, iiproteni kunye namanye amaqela okutya.

Isisombululo seMimandla eBlue

Umbhali uDan Buettner uchaza iBlue Zones njengeendawo emhlabeni apho abantu babhale njengabona bahlala ixesha elide. "I-Blue Zones Solution" iphonononga ukutya kunye neendlela zokuphila ezisetyenziswa kwiindawo ezinjengeOkinawa, Japan, Sardinia, Italy, nokunye. UBuettner ucacisa ukuba ungazisebenzisa njani kubomi bakho bemihla ngemihla. Kukho iiresiphi kunye noluhlu lokutshekisha lokukunceda ukuba wenze eyakho iBlue Zone.

Intombazana elambileyo icocekile kwaye ilambile

Uninzi lokutya kwethu namhlanje kulungisiwe ngezinto zokufakelwa, ezinokuba yingozi kwimpilo yexesha elide. Kwi "Ntombazana elambileyo icocekile kwaye ilambile," iwebhusayithi yokutya esempilweni kunye nomdlalo weTV ujongana nokutya okucocekileyo. Zonke iiresiphi zisebenzisa izinto ezicocekileyo, kwaye zonke zilula ukuzenza kunye nezithako ezivela kuyo nayiphi na ivenkile.

Ukupheka kwepaleo ngePot yakho yangoku kwangoko

I-Pot Instant idibanisa amandla okupheka e-crockpot, i-cooker yoxinzelelo, kunye ne-rice cooker kwimbiza enye. Esi sixhobo siluncedo ekuphekeni kwePaleo kuba sigcina ixesha elininzi. Ku "Paleo Cooking ngePoto yakho yangoko nangoko," uJennifer Robins ukubonisa indlela yokwenza okuninzi kwiPoto ekhawulezileyo ukulungiselela izitya ezininzi zePaleo.

Ukucocwa kweKetogenic yeentsuku ezingama-30

Ukutya okune-ketogenic kukutya okune-carb esezantsi eyilelwe ukuqeqesha umzimba ukuba utshise amanqatha (ietoni) endaweni yeswekile yokubasa. "I-30-Day Ketogenic Cleanse" isebenza njengesiqalo kuye nabani na omtsha kule ndlela yokutya okanye ofuna ukubuya emva kokumisa ithutyana. Fumana izicwangciso zokutya, uluhlu lokuthenga, kunye neengcebiso malunga nendlela yokugcina ukutya kwe ketogenic kwaye ufunde ngeziphumo ezibi zeswekile.

Ukutya Inkululeko Ngonaphakade

Iminqweno, ukuphinda ufumane ubunzima, kunye nokulahleka kwamandla zizikhalazo eziqhelekileyo ze-yo-yo dieters. "Inkululeko yokutya ngonaphakade" ibhaliwe kwisiseko sokuba ukwenza imikhwa esempilweni eya kuhlala ixesha elide kuya kukukhulula kumjikelo wokutya. Incwadi inika iingcebiso malunga nendlela yokufumana ibhalansi yakho yokutya esempilweni kwaye unamathele kuyo. Kukho neengcebiso zokujongana neeholide, iiholide, kunye nezinye iimeko zentlalo ezinokubangela ukuphazamisa imikhwa esempilweni.

Philisa incwadi yakho yokupheka

Amathumbu akho anokuba nefuthe elikhulu kwimpilo yakho kunokuba abaphandi babecinga njalo. UGqirha Natasha Campbell-McBride, obhala intshayelelo kwi "The Heal Your Gut Cookbook," uxubusha uluhlu lweemeko ezinganyangekiyo ezinokubangelwa okanye zenziwe mandundu kukungondleki kwamathumbu. Incwadi yokupheka ibonelela ngeendlela ezahlukeneyo zokupheka kunye neendlela zokupheka zokutya ukubuyisela ibhalansi efanelekileyo yebhaktiriya esempilweni emathunjini.

Ukutya ukuze siphile

"Ukutya ukuze siphile" kubuyisela izinto kwiziseko. UMyra Goodman, umbhali kunye nomsunguli weFama eMhlabeni, ugxile ekuphekeni izitya ezilula kunye nezithako eziphilayo. Iiresiphi kulula ukuzilungiselela kwaye zibandakanya ulwazi olubalulekileyo malunga nokukhathalela kunye nokuphathwa kwezithako. UGoodman uquka iifoto ezinemibala epheleleyo yezitya zakhe.

Izinto eziphilayo ezingabizi kakhulu

Ukutya i-organic kukhetho olusempilweni kuba ukutya akunazitshabalalisi zitshabalalisi kunye nezibulala ntsholongwane. Ngelishwa, kunokuba yinto ebiza kakhulu. I- "Organic Affordable Afganic Organic" ikunika amaqhinga okutya kakuhle ngaphandle kwexabiso eliphezulu. Kukho iingcebiso zokwenza indlela yokuphila yosapho lwakho iluhlaza, wonge imali kwiivenkile zokutya, kwaye upheke ukutya okulula kwamaxesha onyaka.

Ekhaya kwiKhitshi yokutya iphela

Ukuba ufuna ukwazi isitokhwe ekhitshini, buza umpheki. U-Amy Chaplin usebenzisa ulwazi kunye nothando lokutya kwincwadi eyilelwe ukufundisa iziseko zokutya okusempilweni kunye nokutya okupheleleyo. Icandelo lakhe lokugcina i-pantry lihamba ngaphaya kwento oyifunayo. Uchaza indlela ezisetyenziswa ngayo nezinye izinto. Zonke iiresiphi "Ekhaya kwiKhitshi lokutya liphela" ziyimifuno kwaye uninzi lukhona ngokulunga kwe-vegan, nayo!

Inkqubo entsha yePrimal

"I-Primal Blueprint entsha" uhlaziyo kumbhali uMark Sisson "I-Primal Blueprint," ekhutshwe ngo-2009. Iyaqhubeka nokugxila kwizibonelelo zokutya ngendlela ookhokho bethu abaphambili abenza ngayo kwaye igxininisa imithetho yokuphila kaSisson yempilo nentlalontle. Ukongeza kulwazi olwandisiweyo kunye oluhlaziyiweyo, incwadi entsha iza neefoto ezihlaziyiweyo, imizobo kunye neekhathuni.

Ikhitshi elondliweyo

Ukutya kwesintu kuyabuya njengoko abantu befuna ixesha elide kunye nokuzinzileyo lokutya endaweni yokutya okuthandwayo. "Ikhitshi elinesondlo" nguJennifer McGruther sisikhokelo sokutya kufutshane nendlela abantu bomthonyama abenza ngayo. UMcGruther unikezela ngeendlela zokupheka ezingaphezu kwe-160 ezisekwe kumaxesha onyaka nakwiindawo. Ukwabhiyozela ukutya kwendabuko njenge-kefir, i-sauerkraut, kunye ne-kombucha ezityebileyo kwiiprobiotic.