Ukujongwa kwakhona kokutya okutya okutya okutsha: Ngaba kuyasebenza ukunciphisa umzimba?

Umxholo

• Amanqaku okutya okuphezulu: 2 ngaphandle kwe-5
• Kukuthini ukutya kokutya okuziinkozo?
• Ukulandela njani ukutya kwesiriyeli
• Ngaba iyanceda ukunciphisa umzimba?
• Ezinye izibonelelo ezinokubakho
• Izinto ezinokubakho ezantsi
• Inokuba neswekile eninzi
• Iikhalori ezisezantsi, iiprotein, kunye namafutha asempilweni
• Ukutya ukutya
• Ukutya okumele kukuphephe
• Isampulu yeentsuku ezi-3 yemenyu
• Usuku 1
• Usuku 2
• Usuku 3
• Umgca wezantsi

Amanqaku okutya okuphezulu: 2 ngaphandle kwe-5

Kwindlela yokutya okuziinkozo, utshintsha ukutya kabini ngemini ngesiriyeli nobisi.

Nangona ukutya bekukho okwexeshana, kutshanje kuye kwanda ukuthandwa.

Kubonakala ngathi kuyasebenza ekulahlekelweni kwesisindo sethutyana kwaye kunokuba sisityebi kwifayibha kunye neenkozo ezipheleleyo. Ukanti, isenokuba neswekile eninzi kwaye ithintele ngokugqithileyo.

Nalu uphononongo olubanzi lokutya okuziinkozo ukukunceda uthathe isigqibo sokuba kulungile kuwe.

• Amanqaku ewonke: 2
• Ukukhawuleza ukunciphisa umzimba: 2.5
• Ukuphulukana nobunzima bexesha elide: 1
• Kulula ukulandela: 2.5
• Umgangatho wesondlo: 2

UMGANGATHO WOKUGQIBELELE: Kwindlela yokutya okuziinkozo, ubeke endaweni ukutya kabini ngemini ngesiriyeli kunye nobisi ngelixa ugcina ukutya kwakho kwesithathu kunye nokutya okulula okuneekhalori. Inokunceda ukunciphisa umzimba okwexeshana kodwa ayizinzisi okanye ilungelelaniswe ngokusempilweni.

Kukuthini ukutya kokutya okuziinkozo?

Ukutya okuziinkozo kuye kwafumana ukuthandwa ngokubanzi kwi- "Special K Challenge."

Isiriyeli ezizodwa ze-K kudala zithengisiwe njengokutya okusempilweni okunokukunceda ukunciphisa umzimba, kwaye ezinye iibhokisi zesiriyeli zide zibe nemiyalelo yomceli mngeni weeveki ezimbini eprintiweyo kuwo.

Nangona kunjalo, i-Kellogg's-Inkampani ekhethekileyo yabazali-ayisaphakamisi lo mceli mngeni okanye ukutya kwesiriyeli.

Kule ndlela yokutya, ubeke endaweni yakho isidlo sakusasa kunye nesidlo sasemini ngokutya okuziinkozo okupheleleyo kunye ne-skim okanye ubisi olunamafutha asezantsi.

Isidlo sangokuhlwa kunye nokutya okulula okutyayo kufuneka kube kuncinci, kuneekhalori ezisezantsi, kwaye kuneeprotheyini ezomileyo, kunye neenkozo, iziqhamo kunye nemifuno.

Ngapha koko, eminye imiceli mngeni yokutya ibandakanya ukungatyi nto ngaphandle kokutya okuziinkozo nobisi iveki yonke. Nangona kunjalo, kungcono ukuyiphepha le mingeni, njengoko inokuba sezantsi kakhulu kwiikhalori kunye neeprotein kwaye inokubangela ukudinwa, ukwehla kokugxila, kunye nokutshintsha kwemood ().

Kwindlela yokutya okuziinkozo, utshintsha ukutya kabini ngemini ngokutya okuziinkozo okupheleleyo kunye nobisi olunamafutha asezantsi. Olunye uguqulelo olwaludumile yayingu- “Special K Challenge.”

Ukulandela njani ukutya kwesiriyeli

Ukutya okuziinkozo kulula ukulandela.

Faka nje zombini isidlo sakusasa kunye nesidlo sasemini ngokutya okuziinkozo kunye ne-1 / 2-2 / 3 indebe (120-180 ml) yobisi olunamafutha okanye olunamafutha asezantsi. Ngokukhethekileyo, isiriyeli kufuneka ibe sezantsi kwiswekile eyongeziweyo kwaye yenziwe ngeenkozo ezipheleleyo, ezinje nge-Special K, iyonke, okanye i-Corn Corn Flakes.

Isidlo sangokuhlwa, uyacetyiswa ukuba ukhethe isidlo esityebileyo kwiziqhamo, imifuno, kunye neenkozo ezipheleleyo, kunye namafutha asezantsi kunye neekhalori -ezingama-450 okanye iikhalori ezimbalwa.

Imizekelo ibandakanya isaladi yenkukhu egcadiweyo ene-vinaigrette yokunxiba kunye neziqhamo ezitsha, okanye irayisi emdaka ngeesalmon kunye nemifuno enongwe.

Uvunyelwe kwakhona amashwamshwam amabini ngosuku, nganye inikezela nge-100 okanye ngeekhalori ezimbalwa.

Ukuba ulandela le ndlela yokutya ngokusondeleyo, unokutya malunga ne-1,200-1,500 yeekhalori ngemini, ezinokuthi zikhokelele ekulahlekeni kwesisindo kubantu abaninzi. Iikhalori ziya kuxhomekeka kwisiriyeli oyikhethileyo nokuba ungakanani na oyityayo.

Kuyacetyiswa ukuba utye ukutya okuziinkozo okukhethiweyo kwisidlo sakusasa nakwisidlo sasemini. Ubungakanani benkonzo buchazwa yileyibhile yesondlo ebhokisini kwaye iqhelekile indebe ye-2 / 3-1 (malunga ne-28-42 gram).

Uninzi lwabantu lulandela ukutya okuziinkozo kwiintsuku ezintlanu ukuya kwiiveki ezimbini. Akufanele ulandele ukutya okwexesha elide kunoko, njengoko kunzima ukubambelela, kunokuba neekhalori eziphantsi kunye neeproteni, kwaye kunokubangela ukuthanda ukutya (2,,).

Ukulandela ukutya okuziinkozo, tshintsha isidlo sakusasa nesasemini ngokutya okuziinkozo okupheleleyo kunye nobisi olunamafutha asezantsi. Isidlo sakho sangokuhlwa kunye namaqebengwana kufuneka ube neekhalori eziphantsi kwaye uneeprotein ezingcakacileyo, ukutya okuziinkozo, kunye neziqhamo okanye imifuno.

Ngaba iyanceda ukunciphisa umzimba?

Abantu abaninzi baphulukene nobunzima kukutya okuziinkozo ngenxa yesithintelo sekhalori ebandakanya ().

Olunye uphononongo kubantu abadala be-24 kwi-2 yeveki "ye-Special K Challenge" yafumanisa ukuba abathathi-nxaxheba bayanciphisa ukutya kwabo malunga ne-600 yeekhalori ngosuku kwaye baphulukana nobunzima kunye namafutha (2).

Nangona kunjalo, olu phononongo luxhaswe ngabakwaKellogg's - abenzi be-Special K-ke iziphumo zinokuba nomkhethe (2).

Ngaphezu koko, ukunciphisa umzimba akunako ukuzinza. Ukuncitshiswa okuphezulu kwekhalori yakho ngokulandela ukutya okuthintelayo njengokutya okutya okutya okutya ukutya kubonisiwe ukwenza kube nzima ngakumbi ukunciphisa umzimba kunye nokukugcina ekuhambeni kwexesha (,,).

Umzekelo, amanqanaba e-leptin, ihomoni exelela umzimba wakho xa sele unokutya okwaneleyo, yehla xa uthintela iikhalori zakho. Ukuhla kwamanqanaba e-leptin kungakhokelela ekwandeni kwendlala kunye nokunqwenela ukutya (,).

Ukongeza, xa ngequbuliso unciphisa inani leekhalori ozityayo, umzimba wakho uyahlawula ngokunciphisa i-metabolic rate yakho, okanye inani leekhalori ozitshisayo ().

Izicwangciso zokutya ezinempumelelo kakhulu zizinzileyo zexesha elide, kunye nokwehla kancinci kweekhalori ngokuhamba kwexesha ukunciphisa ezi ziphumo zingalunganga (,).

Unokulahleka ubunzima bokutya okutya ngenxa yesithintelo sekhalori. Okwangoku, ngekhe ubenakho ukugcina ubunzima kwixesha elide ngenxa yezinye zeziphumo zokuthintelwa kwekhalori kwimetabolism yakho.

Ezinye izibonelelo ezinokubakho

Ukuba ukhetha ukutya okuziinkozo okugcweleyo, emva koko ukutya ukutya okuziinkozo kuyindlela elungileyo yokunyusa ukutya okuziinkozo kunye nefayibha.

Ukutya okuphezulu kokutya okuziinkozo kunxulunyaniswa neziphumo ezingcono zempilo kunye nokwehla komngcipheko wokufa kuzo zonke izizathu ().

Ngapha koko, kolunye uphononongo lwezifundo kunye nabathathi-nxaxheba abangaphezu kwesigidi, iigram ezingama-28 zeenkozo ezisetyenzisiweyo ngemini zinxulunyaniswa nokwehla kwe-9% emngciphekweni wokufa nakweyiphi na into kunye ne-14% yomngcipheko ophantsi wokufa ngenxa yesifo sentliziyo () .

Ifayibha kukutya okupheleleyo ikhuthaza ukwetyiswa okunempilo kwaye inokukunceda ulawule ubunzima bakho ().

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ukonyusa nje ukungenisa ukutya okuxineneyo, ukutya okugcweleyo okunje ngemifuno kunye neziqhamo kuya kunika izibonelelo ezifanayo.

Ukutya okuziinkozo kunokuba sisityebi kwiinkozo kunye nefayibha, ezinxulunyaniswa neziphumo ezingcono zempilo, kubandakanya umngcipheko omncinci wokufa kuzo zonke izizathu kunye nokwanda kobunzima.

Izinto ezinokubakho ezantsi

Ukongeza ekubeni sisicwangciso sokutya esithintelayo esinokungakunceda ugcine ubunzima kwixesha elide, ukutya okutya ukutya okutya okune-cereal kunezinye izinto ezisezantsi ekufuneka ziqwalaselwe.

Inokuba neswekile eninzi

Ukongezwa kweswekile yokutya kunxulunyaniswa neengxaki ezininzi zempilo kwaye kufuneka kuthintelwe kungaphantsi kwe-5% yekhalori yakho iyonke ().

Ukutya okuziinkozo kunokuba neswekile eninzi. Nokuba ukhetha ukutya okuziinkozo okungangcamliyo okuswiti, uninzi lweemveliso ziqulathe iswekile ngandlela thile.

Ngaphezulu, ukutya okuziinkozo kunye nobisi zombini ziphezulu kwiikhabhohbhothi, ezithi zihle zibe siswekile ezibonelela amandla emzimbeni wakho.

Ezi swekile zendalo azisiyongozi kodwa zinokwenza ukuba ukunciphisa ubunzima kube nzima ngakumbi kwaye kukhokelele ekutshintsheni kweswekile yegazi kwabanye abantu (,,).

Ukukhetha ukutya okuziinkozo okuneswekile ephantsi, njenge-Original Special K, lukhetho olungcono kuneesiriyeli ezineswekile ezinje ngeZithelo zeziQalo okanye iiFlakes.

Iikhalori ezisezantsi, iiprotein, kunye namafutha asempilweni

Ukutya okuziinkozo kunokuba sezantsi kwiproteni, kumanqatha asempilweni, nakwiikhalori ngokubanzi ngaphandle kokuba kucwangciswe kakuhle.

Umzimba wakho ufuna iiprotein ukwakha kunye nokugcina izihlunu, izicwili kunye nee-enzymes- iiprotein-based compounds ezalathisa imisebenzi emininzi yomzimba. Njengefayibha, iprotheni ikwanceda ukuba uzive ugcwele (,).

Ukongeza, ukutya okuziinkozo kuthathwa njengokutya okunamafutha asezantsi. Uyakhuthazwa ukuba usebenzise ubisi olunamafutha okanye olunamafutha asezantsi ukugcina iikhalori zakho ziphantsi.

Okwangoku, ngelixa amanqatha eneekhalori ezininzi kwigram kuneeprotein okanye iicarbs, uphando lwakutsha nje lubonisa ukuba amanqatha okutya, kubandakanya anelisiweyo, angayinxalenye yokutya okusempilweni kwaye anokukunceda ukunciphisa umzimba ngenxa yokuba ayazalisa (,,,).

Okokugqibela, ukuthintela ngokugqithileyo iikhalori kunokubangela utshintsho kwimetabolism eyenza ukuba kube nzima ukugcina ukulahleka kwesisindo, kunye nokukhokelela ekukhathaleni nasekunciphiseni ukucaca kwengqondo (,,,).

Ukutya okuziinkozo kuneswekile eninzi, enokwenza ukuba ubunzima bomzimba bube nzima ngakumbi. Ngapha koko, inokuba sezantsi kwiproteni kunye namafutha asempilweni.

Ukutya ukutya

Kwindlela yokutya okuziinkozo, utya ukutya okuziinkozo nobisi. Okwangoku, ikhuthaza ukutya inyama engenamafutha, iziqhamo, imifuno, kunye neenkozo ezipheleleyo ngexesha lokutya kunye nexesha lesidlo.

Nalu uluhlu lokutya onokukutya kwisidlo sokutya:

• IiCarbs: ukutya okuziinkozo okugcweleyo, isonka sengqolowa epheleleyo, ipasta yengqolowa epheleleyo, i-oatmeal, iigrits, ipopcorn enomoya
• Iziqhamo: nasiphi na isiqhamo esipheleleyo, esinjengeeapile, iibhanana, iiorenji, istrawberry kunye nevatala
• Imifuno: nayiphi na imifuno, kubandakanya iletisi, isipinatshi, iminqathe, ipepile yentsimbi kunye nama-mushroom
• Iprotheni: iimbotyi, itofu, ibhotolo yamandongomane, amaqanda amhlophe, inyama engacacanga njengenkukhu okanye ibele le-turkey
• Ubisi: i-fat-fat or skim milk, i-yogurt ephantsi okanye engenamafutha, iitshizi ezinamafutha asezantsi, iyogathi yamaGrike
• Amafutha: ukunciphisa amafutha, ukusasazeka kweoyile, ioyile yomnquma (ngokumodareyitha), izitshizi zokupheka, i-mayonnaise enamafutha ancitshisiweyo

Kwindlela yokutya okuziinkozo, uyakhuthazwa ukuba ukhethe ukutya okuziinkozo okugcweleyo kunye nobisi olunamafutha asezantsi ukongeza kwiiproteni, ii-grains, iziqhamo kunye nemifuno.

Ukutya okumele kukuphephe

Ukutya okulandelayo kufuneka kuthintelwe kukutya okuziinkozo, njengoko zinamafutha aphezulu, iswekile esulungekisiweyo, kunye neekhalori:

• Ukutya okuneswekile: iikeyiki, iikeyiki, iikeyiki, iilekese, iibhisikidi, iikeyiki, iwaffles
• Iziqhamo: iijusi zeziqhamo, iidessert esekwe kwiziqhamo ezifana ne-banana pudding okanye i-cherry pie
• Imifuno: Iifrithi zaseFransi, imifuno ebethiweyo okanye ethosiweyo
• Iprotheni: ukusikwa okunamafutha enyama, izikhupha zamaqanda, inyama ebethiweyo okanye eqhotsiweyo njengenkukhu ethosiweyo, isoseji yehagu, kunye nebhekoni
• Ubisi olunamafutha apheleleyo: Ubisi olunamafutha apheleleyo, iyogathi enamafutha apheleleyo, ukhilimu onzima, isiqingatha nesiqingatha, i-ayisikhrim, ukhilimu otyhidiweyo, ukhilimu omuncu, iitshizi ezinamafutha
• Amafutha: ibhotolo, ioli kwixabiso elikhulu, i-mayonnaise egcwele i-fat

Ngelixa utya ukutya okuziinkozo, kuya kufuneka uphephe ukutya okunamafutha amaninzi, iswekile ecoliweyo, okanye iikhalori, kubandakanya iikeyiki, ukutya okuqhotsiweyo, kunye neemveliso zobisi ezinamafutha apheleleyo.

Isampulu yeentsuku ezi-3 yemenyu

Apha ngezantsi kukho isampulu yeentsuku ezi-3 yemenyu yokutya okuziinkozo, equka amashwamshwam amabini ngosuku.

Usuku 1

• Isidlo sakusasa: Ikomityi e-1 (40 iigrem) zeTereal iyonke (okanye enye ingqolowa epheleleyo) kunye ne-1/2 yekomityi (120 ml) yobisi
• I-Snack 1: I-3 mini ipepile eswiti kunye nepunipoon eyi-1 (iigram ezili-10) yokusasazeka kwesonka samasi esisezantsi
• Isidlo sasemini: Ikomityi e-1 (40 iigrem) zeTereal iyonke (okanye enye ingqolowa epheleleyo) kunye ne-1/2 yekomityi (120 ml) yobisi
• I-Snack 2: I-1/2 indebe (i-74 gram) yeeblueberries kunye ne-1/2 indebe (i-123 gram) ye-yogurt ephantsi
• Isidlo sangokuhlwa: Ikhonkco eli-1 lesoseji yenkukhu, ikomityhi ye-1/2 (93 iigram) yeembotyi ezibomvu, ikomityhi ye-1/2 (50 iigram) zerayisi emdaka, kunye nekomityhi ye-1/2 (80 gram) ye-okra ecoliweyo ephekwe nge-olive oil

Usuku 2

• Isidlo sakusasa: Ikomityi e-1 (40 iigrem) zeTereal iyonke (okanye enye ingqolowa epheleleyo) kunye ne-1/2 yekomityi (120 ml) yobisi
• I-Snack 1: I-apile encinci encinci kunye ne-1/2 indebe (123 gram) yeyogathi enamafutha asezantsi
• Isidlo sasemini: Ikomityi e-1 (40 iigrem) zeTereal iyonke (okanye enye ingqolowa epheleleyo) kunye ne-1/2 yekomityi (120 ml) yobisi
• I-Snack 2: I-ounce (28 iigrem) zeshizi enamafutha asezantsi kunye nabaqhekezi bengqolowa aba-5
• Isidlo sangokuhlwa: I-1/2 indebe (i-70 gram) ye-spaghetti yengqolowa epheleleyo, ikomityi e-1 (250 gram) yesosi ye-spaghetti kunye ne-turkey yomhlaba, i-ounce enye (28 grams) ye-mozzarella itshizi enamafutha asezantsi, kunye nekomityi enye (i-160 gram) ye-broccoli ene-steamed

Usuku 3

• Isidlo sakusasa: Ikomityi e-1 (40 iigrem) zeTereal iyonke (okanye enye ingqolowa epheleleyo) kunye ne-1/2 yekomityi (120 ml) yobisi
• I-Snack 1: Iziqu ezi-2 zeseleri ngecephe elingu-1 (16 gram) yebhotolo yamandongomane
• Isidlo sasemini: 1 indebe (40 iigram) zeTereal iyonke (okanye enye ingqolowa epheleleyo) kunye ne-1/2 yekomityi (120 ml) yobisi
• I-Snack 2: I-1/2 yesidiliya esikhulu kunye ne-1/2 indebe (i-105 gram) ye-cottage cheese
• Isidlo sangokuhlwa: Iziqwenga ezi-2 zesonka sengqolowa, ii-ounces ezi-3 (85 iigram) zesitayile esigcadiweyo, isilayi setshizi yaseSwitzerland, iisipuni ezi-2 (10 iigram) zesardard yobusi, kunye nesaladi esecaleni encinci enesipuni esinye (16 gram) vinaigrette

Le menyu yesampulu yeentsuku ezi-3 yokutya okuziinkozo ibandakanya ukutya kabini ngemini yokutya okuziinkozo kunye nobisi, isidlo sesithathu esilinganiselweyo, kunye nokutya okuneekhalori ezimbini eziphantsi suku ngalunye.

Umgca wezantsi

Ekutyeni okutya ukutya okuziinkozo, utya ukutya okuziinkozo nobisi kabini ngemini. Isidlo sakho sesithathu kunye nokutya okuncinci kufuneka kube neekhalori eziphantsi.

Ukutya kutyebile kukutya okuziinkozo kunye nefayibha kwaye kunokuba luncedo ekunciphiseni ubunzima bexesha elifutshane ukuba kwenziwe ngokuchanekileyo.

Nangona kunjalo, inokuba neswekile eninzi kunye neekhalori eziphantsi, iiprotein, kunye namafutha asempilweni. Ukuba ujonge ukufezekisa ukwehla kobunzima obuhlala buhleli, ezinye, izicwangciso zokutya ezinokulinganisela zinokuba lukhetho olungcono noluzinzileyo.