Ukuphononongwa kokutya kweCookie: Kusebenza njani, Izibonelelo, kunye neeDownides

Umxholo

• Amanqaku okutya okuphezulu: 0.79 ngaphandle kwe-5
• Yintoni iCookie Diet?
• Ingaba isebenza kanjani?
• Inqanaba lokwehla kobunzima
• Isigaba sokugcina ubunzima
• Izibonelelo zokutya kweCookie
• Ukuhla ukusinda
• Ixabiso
• Ukuhla
• Ukuthintela ngokungeyomfuneko
• Ipakishwe ngokutya okugqityiweyo
• Ayilungelanga iipateni ezithile zokutya
• Umgca wezantsi

Amanqaku okutya okuphezulu: 0.79 ngaphandle kwe-5

Ukutya okukuCookie sisidlo esithandwayo sokunciphisa umzimba. Inomdla kubathengi kwihlabathi liphela abafuna ukunciphisa umzimba ngokukhawuleza ngelixa besonwabela ukuphatha okumnandi.

Sekuyiminyaka engaphezu kwama-40 kwaye amabango anokukunceda ukuba ulahle i-11-17 yeepawundi (i-5-7.8 kg) kwinyanga enye.

Ukutya kuxhomekeke ekubuyiseleni isidlo sakusasa, isidlo sasemini, kunye nokutya okulula kunye nee-cookies zika-9 zoGqr. Ukongeza, utya inyama enye kunye nesidlo sangokuhlwa semifuno.

Eli nqaku libonelela ngesishwankathelo esipheleleyo sokutya kweCookie, kubandakanya izibonelelo kunye nokuhla.

• Amanqaku ewonke: 0.79
• Ukuhla ukusinda: 1
• Ukutya okusempilweni: 0
• Uzinzo: 2
• Impilo yomzimba wonke: 0.25
• Umgangatho wesondlo: 0.5
• Ubu bungqina: 1

UMGANGATHO WOKUGQIBELA: Ukutya okukuCookie kunokubangela ukunciphisa umzimba okwexeshana, kodwa akukho zifundo zixhasa ukusebenza kwawo. Ixhomekeke kakhulu kwiicookies esele zibekiwe, ithintele kakhulu, kwaye ayiniki sikhokelo ngendlela yokugcina ilahleko ubunzima ngaphandle kwicookies.

Yintoni iCookie Diet?

Ukutya okukuCookie kukutya okunciphisa umzimba okuye kwaphuhliswa ngo-1975 ngugqirha owayesakuba ngugqirha wezonyango uGqirha Sanford Siegal. Uvelise iicookies kwivenkile yakhe yokubhaka yabucala ukunceda abaguli bakhe ukuba balawule indlala yabo kwaye banamathele kukutya okuncitshisiweyo.

Ukutya kubonakalisa ukunganciphisi ukutya kweicookies ukuya kwimixube eyimfihlo yeeamino acid, ezizibhloko zokwakha zeproteni.

Phambi kokuba ifumaneke kwi-Intanethi ngo-2007, inkqubo yokutya yathengiswa ngaphezulu kwe-400 yezonyango eMzantsi Florida. Isetyenziswe zizigidi zabantu kwihlabathi liphela ukusuka kwiinkwenkwezi zaseHollywood kunye neembaleki ezinobungcali ukuya kumntu ophakathi.

Ngokwewebhusayithi esemthethweni yeCookie Diet, uninzi lwabantu lungalindela ukwehla nge-11-17 yeepawundi (5-7.8 kg) ngaphezulu kwenyanga enye kwisidlo.

Iicookies ziza kwiincasa ezahlukeneyo, kubandakanya itshokholethi brownie, isinamon oatmeal, maple pancakes, kunye ne-butterscotch.

Isidlo seCookie sisosher kunye nemifuno-enobubele kodwa ayifanelekanga kwimifuno, kunye nabo kufuneka baphephe i-gluten okanye iimveliso zobisi.

Ukutya okukuCookie kukutya okunciphisa umzimba okuye kwaqulunqwa nguGqirha Sanford Siegal. Ibango lokukunceda ulahle i-11-17 yeepawundi (i-5-7.8 kg) kwinyanga enye.

Ingaba isebenza kanjani?

Ukutya kweCookie kunezigaba ezibini-ukunciphisa umzimba kunye nokugcina.

Inqanaba lokwehla kobunzima

Isigaba sokulahleka kwesisindo sisekwe kumgaqo obizwa ngokuba yifomula ye-10x.

Ngeli nqanaba, uvumelekile ukuba utye iikuki ezisithoba zikaGqirha Siegal ngosuku, kunye nesidlo sangokuhlwa esisempilweni esiquka inyama ecekeceke okanye intlanzi nemifuno.

Isicwangciso sokutya sibekwe ngolu hlobo lulandelayo:

• Isidlo sakusasa: Ikuki ezi-2
• Iti yentsasa: Ikuki enye
• I-snack: Ikuki enye
• Isidlo sasemini: Ikuki ezi-2
• Iti yasemva kwemini: Ikuki enye
• I-snack: Ikuki enye
• Isidlo sangokuhlwa: I-250 gram yenyama engenamafutha okanye intlanzi kunye nemifuno
• I-snack: Ikuki enye

Icookie nganye ibonelela ngeekhalori ezingama-52.5-60, kwaye isidlo sangokuhlwa kufuneka sinike iikhalori ezingama-500-700. Lilonke, oku kudibanisa ukuya kuthi ga kwi-1,000-1,200 yeekhalori ngosuku.

Akukho zikhokelo zingqongqo malunga nendlela yokulungiselela isidlo sangokuhlwa, nangona kufanelekile ukupheka inyama kunye nemifuno ngendlela egcina umxholo wekhalori uphantsi, njengokubhaka, ukujija, ukugcadisa, ukubila, okanye ukusosa.

Ngokwewebhusayithi yokutya, akufuneki uhambe ngaphandle kokutya ngaphezulu kweeyure ezingama-2. Ibango lokuba oku kuya kunciphisa umngcipheko wokuziva ulambile, kunye nokunyusa imetabolism yakho.

Nangona kunjalo, uphando lubonisa ukuba ukutya okuncinci rhoqo akuchaphazeli kakhulu izinga lokutya, xa kuthelekiswa nokutya okumbalwa (,,).

Ukongeza kwisidlo kunye neicookies, ii-dieters ziyacetyiswa ukuba zithathe isongezelelo se-multivitamin kwaye zisele iiglasi zamanzi ezisibhozo ngosuku.

Ukuzilolonga akuyomfuneko ngeli nqanaba, njengoko ii-dieters sele zikwintsilelo enkulu yeekhalori. Nangona kunjalo, unokwenza umthambo olula ukuba unqwenela, njengokuhamba imizuzu engama-30 ukuya kumaxesha ama-3 ngeveki.

Isigaba sokugcina ubunzima

Nje ukuba uyifezekisile injongo yakho yokulahleka kobunzima, ungahambela kwinqanaba lokugcina ixesha elingenammiselo.

Inqanaba lokugcina ubunzima ngolu hlobo lulandelayo:

• Isidlo sakusasa: iqanda kunye ne-omelet yemifuno kunye namajikijolo
• I-snack: Ii-cookies eziyi-1-2 phakathi kokutya
• Isidlo sasemini: I-250 gram yenyama engenamafutha okanye intlanzi kunye nemifuno
• I-snack: Ii-cookies eziyi-1-2 phakathi kokutya
• Isidlo sangokuhlwa: I-250 gram yenyama engenamafutha okanye intlanzi kunye nemifuno
• I-snack yokuzikhethela: Cookie eyi-1 ukuba iyafuneka

Ukongeza kwisicwangciso sokutya, kuyakhuthazwa ukuba usele iiglasi ezisibhozo zamanzi ngosuku kwaye wenze iiseshoni ezintathu zemizuzu engama-30 ukuya kuma-40 yomlinganiselo wokuzilolonga, nangona kungekho zikhokelo zemithambo.

Ukutya okukuCookie kunezigaba ezibini- inqanaba lokulahleka kwesisindo olilandelayo de ufikelele kubunzima obufunayo kunye nenqanaba lokugcina ubomi bakho bonke.

Izibonelelo zokutya kweCookie

Kukho izibonelelo ezahlukeneyo zokulandela ukutya kweCookie.

Ukuhla ukusinda

Okokuqala, kuya kukunceda ukuba unciphise umzimba, ngaphandle kobunzima bakho ngoku kunye nesini.

Ngokomndilili, ukugcina ubunzima, amadoda nabafazi kufuneka basebenzise i-2,500 kunye ne-2,000 yeekhalori ngosuku, ngokwahlukeneyo. Ukunciphisa ezi zixa zemihla ngemihla ngama-500 eekhalori kufuneka zibe negalelo kuqikelelo lwepawundi enye (0.45-kg) yokwehla kobunzima ngeveki ().

Ukuthathela ingqalelo ukuba iCookie Diet ibonelela nje nge-1,000-1,200 yeekhalori ngemini, kufanele ukuba inegalelo ekulahlekeni kobunzima beveki ngeveki.

Nangona izifundo zibonise iziphumo ezixubeneyo, olunye uphando lufumanise ukuba izicwangciso zokutshintsha ukutya ngokupheleleyo okanye ngokungagqibelelanga kunokubangela ukwehla kobunzima obukhulu kunendlela yokutya esezantsi yeekhalori (,).

Ixabiso

Ngapha koko, ukutya kweCookie kuyabiza kwaye kuyabiza, kuba iicookies zenziwe kwangaphambili kwaye isidlo sangokuhlwa kuphela kwesidlo ekufuneka usilungiselele usuku ngalunye.

Okwangoku, okwangoku akukho zifundo zexesha elide kwiCookie Diet kunye nokwehla kobunzima, ke kufuneka uphando olongezelelekileyo lokuvavanya ukusebenza kwayo kunye nokuthelekisa nokutya okuneekhalori eziqhelekileyo.

Ukutya okuCookie kuthintela iikhalori, ezinokukunceda ukunciphisa umzimba. Kukwalungele kwaye kungabizi mali ininzi.

Ukuhla

Nangona iCookie Diet kufuneka ikuncede unciphise umzimba, inezinto ezininzi ezibonisa ukwehla.

Ukuthintela ngokungeyomfuneko

Ukutya akubalulekanga kwiimfuno zakho zesondlo, ezichaphazeleka kwizinto ezinje ngobunzima bakho bokuqala, ubudala, ukuphakama, okanye ubunzima bemisipha. Ukongeza, kuthintelwe kakhulu kwaye ibonelela ngeekhalori ezimbalwa kakhulu.

Ukuphulukana nobunzima obuphilileyo nobuzinzileyo, kuyacetyiswa ukuba abasetyhini bangadli ngaphantsi kwe-1,200 yeekhalori ngosuku, kwaye amadoda angabi ngaphantsi kwe-1,500. Ngenxa yokuba oku kutya kuthintela iikhalori kwi-1,000-1,200 ngosuku, iwela ngezantsi kwale migaqo ().

Ngaphezu koko, nangona oku kuncitshiswa okubonakalayo kweekhalori kunokubangela ukwehla kobunzima, uphando lubonisa ukuba nako kungakhokelela ekulahlekelweni sisihlunu esibalulekileyo ().

Ipakishwe ngokutya okugqityiweyo

Enye into engeyiyo ekudleni kukuba ixhomekeke kukutya okucutshungulwayo kunye nee-multivitamini ukwenza ukungabikho kokutya okwenyani. Ngaphaya koko, ngenxa yokuthintelwa kwayo, ukulandela ukutya kunokukwenza kube nzima ukufikelela kwiimfuno zakho zemihla ngemihla zezondlo ezinje ngefayibha, i-iron, i-folate kunye ne-vitamin B12.

Ngokuchasene noko, okona kutya kulungileyo ukunciphisa umzimba kunye nempilo efanelekileyo kuhlala kukutya okugcweleyo okunje ngemifuno, iziqhamo, iiprotein, iikhabhohrithi ezintsonkothileyo, kunye namafutha asempilweni, ezizo zonke izondlo-ezixineneyo kunye nefuthe lokudibana kwimpilo yakho.

Kukwabalulekile ukuba uqaphele ukuba isigaba sokugcina asiboneleli ngesikhokelo sendlela yokwenza utshintsho olusempilweni lokutya ixesha elide ukugcina ubunzima ngaphandle kokuxhomekeka kwiicookies.

Ayilungelanga iipateni ezithile zokutya

Okokugqibela, iCookie Diet ayilungelanga abantu abalandela i-vegan, i-milk-free, okanye i-gluten-free diet, njengoko iicookies ziqulathe ubisi nengqolowa.

Nangona kunokukunceda ukunciphisa umzimba, i-Cookie Diet ikuthintele kakhulu, inikezela ngeekhalori ezimbalwa kakhulu, kwaye ayiboneleli ngesikhokelo sendlela yokwenza utshintsho olusempilweni noluzinzileyo lokutya.

Umgca wezantsi

Ukutya okukuCookie kukutya okunciphisa ilahleko obiza ukukunceda ufezekise ilahleko ekhawulezileyo ngokuthatha indawo yesidlo sakusasa, isidlo sasemini, kunye nokutya okuncinci kunye neicookies ezenziwe ngokukodwa.

Nangona kufanelekile kwaye kunokukunceda ukunciphisa umzimba ekuqaleni, kuthintelwe kakhulu, kubonelela ngeekhalori ezimbalwa, kwaye akuboneleli ngesikhokelo sokwenza utshintsho olusempilweni ixesha elide.

Ukutya ukutya okwahlukeneyo ngokusekwe kukutya okupheleleyo lukhetho olungcono kwimpilo efanelekileyo kunye nokwehla kobunzima bexesha elide.