Umzimba wokusetha kwakhona ukutya: Ngaba kuyasebenza ukunciphisa umzimba?

Umxholo

• Amanqaku okutya okuphezulu: 2.7 ngaphandle kwe-5
• Kukuthini ukuseta ukutya kwakhona?
• Ungawulandela njani uMzimba wokusetha kwakhona ukutya
• Izibonelelo zoMzimba wokusetha kwakhona ukutya
• Ngamana unokukunceda ukunciphisa umzimba
• Ngamana unokukugcina ukhuthazeka ekuqaleni
• Ukutya okuphezulu okunesondlo
• Izinto ezinokubakho ezantsi
• Ngamana unganqanda kakhulu iikhalori
• Ngaba kunokuba nzima ukulandela ixesha elide
• Ukutya ukutya
• Ismoothies
• Izimuncumuncu
• Ukutya
• Ukutya okumele kukuphephe
• Isicwangciso sesidlo
• Isigaba 1
• Isigaba 2
• Isigaba 3
• Umgca wezantsi

Amanqaku okutya okuphezulu: 2.7 ngaphandle kwe-5

Ukusetha kwakhona umzimba kukutya okuthandwayo kweentsuku ezili-15 ezixhaswe ngabantu abadumileyo.

Abaxhasi bacebisa ukuba yindlela elula, esempilweni yokunyusa imetabolism kunye nokuphalaza ubunzima ngokukhawuleza. Nangona kunjalo, usenokuzibuza ukuba ingaba amabango ayo ayaphakama.

Eli nqaku liphonononga i-pros kunye ne-Cons of the Reset Diet kukuxelela ukuba kuyanceda na ukunciphisa umzimba.

• Amanqaku ewonke: 2.7
• Ukuhla ukusinda: 3
• Ukutya okusempilweni: 3
• Uzinzo: 1.5
• Impilo yomzimba wonke: 4.5
• Umgangatho wesondlo: 4
• Ubu bungqina: 2

ISIQINISEKISO SEBOTTOM: Umzimba oseta kwakhona ukutya kukukhuthaza ukulahleka kwesisindo ngesicwangciso sokutya esisekwe kwismoothie ecaleni kokutya okupheleleyo kunye nokuzilolonga. Nangona kunjalo, izithintelo zayo zekhalori ezigqithileyo kunye nendalo yexesha elifutshane ziyenza ingazinzisi.

Kukuthini ukuseta ukutya kwakhona?

Ukutya okuseta kwakhona umzimba kwenziwa nguHarley Pasternak, umqeqeshi wodumo onemvelaphi yokuzivocavoca umzimba kunye nesayensi yesondlo.

U-Pasternak ukholelwa ekubeni ukhuthazeka ngakumbi ukuba unamathele kwisicwangciso sokulahleka kwesisindo xa uhlangabezana nokwehla ngokukhawuleza kobunzima ekuqaleni - ithiyori enenkxaso yesayensi ().

Kananjalo, isiQinisekiso soMzimba sijolise ekunciphiseni ukuqala kokulahleka kwesisindo kunye nezicwangciso zokutya ezisezantsi zekhalori kunye nokuzivocavoca ngokukhanya ngaphezulu kweentsuku ezili-15.

Incwadi kaPasternak, "Ukusetha kwakhona ukutya komzimba: Amandla akho eMetabolism, iBlast Fat, kunye neShed Pound kwiintsuku nje ezili-15," ubeka isicwangciso sokutya, esigxininisa i-smoothies ezenziwe ekhaya, ukutya okulula okune-fiber, kunye nokutya okulula.

Uyenzelwe ukuba ulandele iiresiphi ezithile ezivela kwincwadi kaPasternak kunye nencwadi yokupheka eyongezelelekileyo, "Umzimba Wokubuyisela Ukutya Kwincwadi Yokutya." UPasternak ucebisa ukuba ezi ndlela zokupheka zinciphisa ixesha kunye nomzamo ekhitshini, akholelwa ukuba ngundoqo ekutyeni okuyimpumelelo.

Nangona inani elichanekileyo lekhalori liyahluka ngokuxhomekeka kwiindlela zokupheka ozikhethileyo, unokulindela ukusebenzisa umndilili weekhalori ezingama-300 nge-smoothie, i-150-200 yeekhalori kwisitya ngasinye, kunye neekhalori ezingama-360 kwisidlo ngasinye. Oku kulingana ne-1,200-1,400 yeekhalori ngosuku.

Indlela otya ngayo iphakamisa ukuzivocavoca okulula njengokuhamba kunye nemizuzu emi-5 ukuya ku-10 yokusebenza koxinzelelo njengokuqeqesha ubunzima bokutshisa iikhalori ngaphandle "kokongeza" ukutya kwakho.

Ukutya okuseta kwakhona umzimba sisicwangciso sekhalori esineentsuku ezili-15 esijolise ekuqaliseni ukulahleka kwesisindo ngokukhawuleza ngokuxhomekeka ikakhulu kwii-smoothies nakwizidlo ezilula.

Ungawulandela njani uMzimba wokusetha kwakhona ukutya

Ukutya okuseta kwakhona umzimba kwahlulwe kathathu ngeentsuku ezintlanu. Isigaba ngasinye sinendlela yaso yokutya kunye nokuzilolonga.

Utya kahlanu ngemini, uqhubela phambili ukusuka ikakhulu kwi-Smoothies kwiSigaba 1 ukuya kukutya okuqinileyo kwizigaba ze-2 kunye ne-3.

Nalu ukujonga ngokubanzi kwezi zigaba zithathu (2):

• Isigaba 1. Guqula isidlo sakusasa, isidlo sasemini, kunye nesidlo sangokuhlwa kunye nee-smoothies kwaye utye ukutya oku-2 ngosuku. Ukwenza umthambo, hamba ubuncinci amanyathelo ayi-10 000 suku ngalunye.
• Isigaba 2. Buyisela izidlo ezi-2 kunye nee-smoothies, yitya isidlo esi-1 esiqinileyo, kwaye ube nama-snacks ama-2 ngosuku. Ukwenza umthambo, hamba amanyathelo ayi-10 000 suku ngalunye kwaye ugqibe imizuzu emi-5 yoqeqesho lokumelana usebenzisa iindlela ezi-4 zokuzilolonga ngeentsuku ezintathu.
• Isigaba 3. Faka endaweni yokutya oku-1 nge-smoothie kwaye utye ukutya oku-2 okuphantsi kweekhalori kunye nokutya oku-2 ngosuku. Ukwenza imisebenzi yomzimba, hamba amanyathelo ayi-10 000 kwaye ugqibe imizuzu emi-5 yoqeqesho lokumelana usebenzisa iindlela ezi-4 zokuzilolonga mihla le.

Emva kweentsuku ezili-15 zokutya, wenzelwe ukuba ulandele isicwangciso sokutya esichazwe kwiSigaba 3 ngolongezo olunye- kabini-ngeveki "izidlo zasimahla" ezikuvumela ukuba utye okanye usele nantoni na oyifunayo. Oku kubandakanyiwe njengomvuzo kunye nendlela yokuphepha ukuziva uswelekile.

UPasternak ucebisa ukuba ukuqhubeka nokuzibamba kukutya okuthandayo kunokukhokelela kukutya kakhulu (2, 3).

Emva kweentsuku ezili-15 zokuqala, akukho ndawo yokugqibela yokuphela kokutya ekunciphiseni ubunzima kunye nokugcinwa. NgokukaPasternak, indlela yesiqhelo kunye nemikhwa oyenzileyo kwiintsuku ezili-15 zokuqala yenzelwe ukuba ilandelwe ebomini (2).

Ukutya okuseta umzimba kwahlulwe kwangamanqanaba amathathu, nganye nganye ihlala iintsuku ezi-5 kwaye ilandela isicwangciso sokutya esinee-smoothies, amashwamshwam kunye nokutya okuqinileyo.

Izibonelelo zoMzimba wokusetha kwakhona ukutya

Nangona i-Body Reset Diet yona ingakhange ifundwe, ezinye zeenqununu zayo eziphambili zisekwe kubungqina besayensi.

Nazi ezinye izibonelelo ezinokubakho zokutya.

Ngamana unokukunceda ukunciphisa umzimba

Ukutya okuseta kwakhona umzimba kunokwenzeka ukuba kusebenze ukunciphisa umzimba - ubuncinci kwixesha elifutshane.

Ekugqibeleni, ukwehla kobunzima kwenzeka xa utshisa iikhalori ezininzi kunokuba uthatha. Kuba esi sicwangciso sinee-calorie smoothies, amashwamshwam, kunye nokutya, kuyakubeka umzimba wakho kusilelo lweekhalori. Inkqubo yesicwangciso sokusebenza ikwanceda ukuba utshise iikhalori.

Ukuyibeka ngendlela eyiyo, esi sicwangciso sibonelela ngeenxa zonke ngeekhalori ezili-1,200-1,400 ngemini- ngaphantsi kwezinga lama-2,000 eekhalori ezicetyiswayo kubantu abadala ukuze bagcine ubunzima ().

Kolunye uphononongo, ii-dieters ezikwi-1,200-1,500 yeekhalori zokutya ezifanayo ezibandakanya izidlo ezi-2 kunye nokutya okungu-2 okutshintshisayo ngemini kuphulukene nomndilili we-15 yeepawundi (6.8 kg) ().

Nangona kunjalo, oku bekukho ngaphezulu kwekhosi yonyaka wokulahleka kwesisindo kunye nesicwangciso sokugcina.

Kukwabalulekile ukugcina engqondweni ukuba izinto ezahlukeneyo, ezinje ngobudala, ubunzima, ukuphakama, kunye nokwabelana ngesondo, zibangela ukunciphisa umzimba ().

Ngamana unokukugcina ukhuthazeka ekuqaleni

Nangona iintsuku ezili-15 zilixesha elifutshane, nabuphi na ubunzima obulahlileyo ngeli xesha kunokukukhuthaza ukuba unamathele kwi-Body Reset Diet ixesha elide.

Kungenxa yokuba ukulahleka kwesisindo sokuqala ngokukhawuleza kubotshelelwe kwimpumelelo yexesha elide yokutya (,).

Kwelinye icala, ukwehla kobunzima bokuqala obunxulunyaniswa namazinga aphezulu okuyeka kwabafundi kwiinkqubo zokunciphisa umzimba ().

Abaphandi bacebisa ukuba oku kungangqinelani kunokuba ngenxa yenqanaba lokukhuthaza. Ukubeka nje, abantu abafumana iziphumo kwangoko banokuba nenkuthazo yokuqhubeka nenkqubo kuba bakholelwa ukuba iyasebenza ().

Ukutya okuphezulu okunesondlo

Ukutya okuseta kwakhona umzimba kugxininisa ukutya okunesondlo njengeziqhamo, imifuno, ukutya okuziinkozo, amandongomane, iimbotyi, iiproteni ezijiyileyo kunye nobisi olunamafutha asezantsi.

Oku kutya kwenza ukutya okusondeleyo kuba kubonelela ngeevithamini kunye neeminerali ezifanelekileyo ().

Ngaphezulu, isicwangciso sokutya sokuHlaziya umzimba siqulathe ifayibha evela kukutya okupheleleyo okunee-smoothies, amashwamshwam, kunye nokutya okuqinileyo.

Ukutya okuphezulu kwifayibha kunxulunyaniswa nobunzima obuphantsi bomzimba kunye nomngcipheko omncinci wohlobo lweswekile 2, isifo sentliziyo, umhlaza othile, kunye nezinye izifo ezinganyangekiyo ().

Ukusetha kwakhona ukutya komzimba kunokukunceda ukunciphisa umzimba kwaye kukugcine ukhuthazekile ekuqaleni. Ngaphezu koko, kubandakanya ukutya okunesondlo kakhulu.

Izinto ezinokubakho ezantsi

Nangona i-Body Reset Diet inokukunceda ukunciphisa umzimba, iza nezinto ezinokubangela ukwehla.

Ngamana unganqanda kakhulu iikhalori

Nangona ukutya kunika uhlengahlengiso oluncinci lwabantu ngaphezulu kwe-175 yeephawundi (i-79 kg), ngokubanzi ibonelela malunga neekhalori ezili-1,200-1,400 ngosuku.

Oku akunamandla kakhulu kuthintelo lwekhalori kwabanye abantu kodwa kunokukhokelela kukusilela kwezondlo. Ukubeka nje, ukutya okuncinci kweekhalori zihlala zingenazo zonke iikhabho, iiprotein, amanqatha, iivithamini kunye neeminerals ozifunayo ukuze ube sempilweni ().

Ngaphezu, isithintelo sekhalori egqithisileyo kunye nokwehla kobunzima obukhawulezileyo kubonisiwe ukucothisa imetabolism- nasemva kokuba uyekile ukutya-kwaye kunokubangela ukunciphisa kakhulu izihlunu (,,,).

Oko kwathiwa, ukutya okune-protein yokutya okune-protein kunye nokugxila kwimithambo yokuxhathisa kunokunciphisa ukulahleka kwemisipha (,).

Ngaba kunokuba nzima ukulandela ixesha elide

Uphando lubonisa ukuba nakuphi na ukutya okuneekhalori ezisezantsi kunokusebenza ekunciphiseni ubunzima bomzimba okoko unokuthi unamathele ().

Ngokokuhlalutya kwabantu abangaphezu kwama-500 abalandela iinkqubo zokuphulukana nobunzima, eyona nto iphambili ekuyekisweni komntu kwinqanaba lokulamba ().

Ukutya okuseta kwakhona umzimba kufakelwe ifayibha kunye nokutya okune-protein, okunokukunceda ekuthinteleni ukutya kwakho. Nangona kunjalo, ukutya kwayo okungamanzi, okunje ngeesmoothies, kunokuba nokuzalisa okuncinci kunokutya okuqinileyo (20,).

Ukuthatha ikhalori ephantsi kukwakhupha iihomoni zendlala, esona sizathu sokuba abantu bayeke izicwangciso zokunciphisa umzimba (,).

Ukutya okuseta kwakhona umzimba kunokukhokelela kuthintelo olunamandla lwekhalori kwabanye abantu, olunokuthi linciphise ubunzima bemisipha, ukucothisa komzimba, kwaye kubangele ukusilela kwezondlo.

Ukutya ukutya

Ukutya okuseta kwakhona umzimba ukutyile kahlanu ngosuku. Isicwangciso sayo sokutya sibandakanya ikhalori ephantsi ye-smoothies, amashwamshwam kunye nokutya.

Ismoothies

Iismoothies zikwimenyu kathathu ngemini kwiSigaba 1, kabini ngemini kwiSigaba 2, nakanye ngosuku kwiSigaba 3.

Nangona iPasternak inganikeli nayiphi na imilinganiselo yobungakanani beesmoothies, ubonelela ngeendlela ezithile zokupheka ezinama-270-325 eekhalori nganye.

Okwangoku, ukuba unobunzima obungaphezulu kwe-175 yeephawundi (i-79 kg), uvumelekile ukuba wandise ubungakanani bokusebenza ngesinye kwisithathu kwi-akhawunti yokunyusa ikhalori kunye neemfuno zezondlo.

I-smoothies zenziwe kusetyenziswa izinto ezine eziphambili, izithako onokuthi uzitshintshe ngokusekelwe kukhetho lwakho:

• Isiseko solwelo: amanzi, amanzi anencasa, ubisi olusezantsi okanye olungafaki mafutha, okanye ubisi lwe-nondairy olufana ne-almond okanye ubisi lwe-soy
• Iprotheni: protein, umgubo, okanye iyogurt engenamafutha
• Amafutha asempilweni: iavokhado, amandongomane, okanye iimbewu
• Iifayibha eziphezulu: nasiphi na isiqhamo - nangona amajikijolo, iiorenji, iiapile, kunye namapere kucetyiswa umxholo wawo wefayibha- kunye nemifuno eluhlaza enamagqabi afana nespinatshi okanye i-kale

Iiswiti ezinje ngobusi, isiraphu yemephu, kunye nomoba weswekile akuvumelekanga kwii-smoothies, kwaye akukho ziqhamo zipakishwe ziqulathe iilekese.

Zintathu iintlobo zokupheka ze-smoothie ezinikiweyo, zithiywe ngemibala yazo xa zidityanisiwe- mhlophe, bomvu, kunye nohlaza okuluhlaza.

Izimuncumuncu

Utya ikhalori ephantsi okulula okutya kabini yonke imihla kuyo yonke imihla yokutya ye-15.

Ezi zokutya kufuneka zibe neekhalori ezili-150, zibe sezantsi iswekile, kwaye ziqulathe ubuncinci iigram ezintlanu zeproteni kunye nefayibha. Imizekelo ibandakanya:

• edamame
• iipopcorn ezicacileyo zomoya
• iseleri ngebhotolo yamandongomane
• ingqolowa eqhekezwe ngeshizi engenamafutha
• izilayi zeapile kunye nedurkey turkey

Ukutya

Ukutya okuzenzekelayo okwenziwe ekhaya kuyongezwa kwiZigaba ze-2 kunye ne-3. Incwadi yokuHlaziya uMzimba ibonelela ngeendlela zokupheka ezithile, ezinikezela ngeekhalori ezingama-230-565 kwisitya esinye sokutya.

Iiresiphi zenziwe ngokutya okupheleleyo, okuncinci okucwangcisiweyo kwaye kubandakanya ibhalansi yeprotein, ifayibha, kunye namafutha asempilweni. Imizekelo ibandakanya:

• Isaladi: Imifuno enamagqabi agalelwe imifuno ecoliweyo, iziqhamo, amandongomane, kunye neeproteni ezinqinileyo ezinjengeembotyi okanye inkukhu, ecaleni kwento eyenziwe ngeoyile eyenziwe nge-oyile.
• Iisendwitshi: Yenziwe ngesonka esipheleleyo, inyama yokutya, iiveggies, kunye neencindi ezinamafutha asezantsi okanye itshizi
• Iisobho: yenziwe nge-sodium broth, imifuno, i-seasonings, kunye neprotheni ephilileyo efana neembotyi okanye inkukhu yenkukhu, inikwe isonka esipheleleyo
• Ukuqhayisa: Iprotheyini ecekeceke njengenkukhu yenkukhu okanye i-shrimp, kunye nemifuno, isinongo, kunye nerayisi emdaka okanye i-soba noodles
• Ukuqhekeka okumhlophe kweqanda: yenziwe ngeeveggies, itshizi enamafutha asezantsi, isinongo, kunye nefayibha carbs ephezulu njengogwele weenkozo okanye iitapile

Ukongeza, kuphela iziselo ezingena khalori ezivunyelweyo, ezinjengamanzi, amanzi anencasa, ikofu emnyama kunye neti engenaswekile.

Ukutya okuseta kwakhona umzimba kukhuthaza ismoothies kunye nokutya okutyayo kuwo onke amanqanaba, kunye nokutya okulula kwiSigaba 2 kunye nesi-3. Zonke izitya zilandela imigaqo ethile yesondlo.

Ukutya okumele kukuphephe

Njengoko i-Body Reset Diet ibandakanya isicwangciso esithile sokutya kunye neeresiphi, akukho ndawo iphambeneyo.

Kufuneka usoloko ukunqanda oku kutya ngeentsuku ezili-15 zokuqala zokutya:

• ubisi olunamafutha apheleleyo, iyogathi, kunye netshizi
• ukutya okwenziwe kakhulu okanye okuthosiweyo
• isonka esimhlophe, ipasta, kunye nezinye iinkozo ezicoliweyo
• isoda kunye nezinye iziselo ezineswekile
• utywala

Isizathu sikaPasternak kukuba ukutya okunobisi olupheleleyo kunye nokutya okucutshungulwayo kuphezulu kumafutha agcweleyo, ekudala abonwa njengongenampilo. Nangona kunjalo, obunye ubungqina benzululwazi bucebisa ukuba amanqatha obisi olupheleleyo aluyenzakalisi impilo yentliziyo- kwaye anokuyikhuthaza ().

Iinkozo ezicociweyo ziyathintelwa kuba zikwinqanaba eliphezulu kwisalathiso se-glycemic index (GI), umlinganiso wendlela eswekile yegazi ekhuphuka ngokukhawuleza ngayo ekuphenduleni ukutya ().

Ngapha koko, utywala abuvumelekanga kude kube semva kweentsuku ezili-15 zokuqala, njengoko ziphezulu kwiikhalori. UPasternak ukwacebisa ukuba kunciphisa amandla akho okutshisa amanqatha, kwaye ukunxila kungakhokelela ekukhetheni ukutya okungalunganga.

Ukutya okuseta kwakhona umzimba kuthintela ubisi olunamafutha apheleleyo, iinkozo ezicoliweyo, iziselo ezineswekile, iziselo ezinxilisayo, kunye nokutya okucutshulweyo kunye okuthosiweyo.

Isicwangciso sesidlo

Nasi isampulu yesicwangciso sokutya sosuku olu-1 ngexesha lesigaba ngasinye kwezi zintathu.

Isigaba 1

• Isidlo sakusasa: I-Smoothie emhlophe eyenziwe ngobisi olungenamafutha, i-yogurt ye-nonfat ecacileyo, ibhanana, i-apile ebomvu enqunqiweyo, iiamangile ezingavuthiyo kunye nesinamon
• I-Snack 1: Iseleri inamathela ngebhotolo yeamangile
• Isidlo sasemini: i-smoothie ebomvu eyenziwe ngamaqunube, iiblueberries, iorenji, iproteni yevanilla, kunye nembewu yeflakisi
• I-Snack 2: Iipopcorn ezinomoya
• Isidlo sangokuhlwa: i-smoothie eluhlaza eyenziwe ngesipinatshi esitsha, i-avocado, ipere, iidiliya, i-yogurt ye-nonfat ecacileyo kunye nejusi entsha

Isigaba 2

• Isidlo sakusasa: i-smoothie emhlophe eyenziwe nge-yogurt ye-nonfat ye-plain, iipesika, i-raspberries, i-pistachios, i-ginger kunye nejusi entsha
• I-Snack 1: ingqolowa epheleleyo kunye nehummus
• Isidlo sasemini: i-smoothie ebomvu eyenziwe ngamaqunube, iorenji, ubisi lweamangile, kunye ne powder yeprotheni yevanilla
• I-Snack 2: edamame ebilisiweyo
• Isidlo sangokuhlwa: isandwich yenyama yenkomo eyosiweyo kwisonka sengqolowa

Isigaba 3

• Isidlo sakusasa: i-smoothie emhlophe eyenziwe nge-yogurt ye-nonfat ecacileyo, imango, ipayina, ibhanana kunye nembewu yeflakisi
• I-Snack 1: Ipeyari enezilayi ze-turkey
• Isidlo sasemini: isobho esenziwe ekhaya lethanga
• I-Snack 2: ingqolowa eqhekezwe ngebhotolo yamandongomane
• Isidlo sangokuhlwa: inkukhu kunye nemifuno yokugubungela irayisi emdaka

Incwadi ehamba nayo ibonelela ngezidlo ezininzi ezongezelelweyo ezihambelana nendlela yokutya.

Ukutya okuseta umzimba kucebisa ukuba utye kahlanu ngemini kunye nepateni ethile yokutya ethanda i-smoothies kunye nokutya okulula.

Umgca wezantsi

Isidlo sokusetha kwakhona umzimba sisicwangciso seentsuku ezili-15 sokulahleka kwesisindo esibandakanya isicwangciso sokutya sekhalori ephantsi kunye nokuzilolonga rhoqo.

Isicwangciso sokutya sigxininisa i-smoothies, i-snacks, kunye nokutya okuncinci, konke okulungiselela ekhaya usebenzisa iiresiphi ezichazwe kwincwadi yesikhokelo sika-Harley Pasternak kunye nencwadi yokupheka.

Kusenokwenzeka ukuba unciphise umzimba ngokukhawuleza, njengoko ukutya kubonelela ngeekhalori ezili-1,200-1,400 ngosuku.

Nangona kunjalo, kunokukhokelela kuthintelo lwekhalori olugqithisileyo kunye nokungonelanga kokutya ukutya okunesondlo kwabanye abantu. Ukuba ukhathazekile malunga nokuziva ulambile okanye ukufumana izondlo ezaneleyo, oku kutya kunokuba kungakulungelanga.