Ukuphononongwa kokutya kweCucumber: Ngaba kuyasebenza ekulahlekeni kwesisindo?

Umxholo

• Inqaku lokutya kweHealthline: 2.0 ngaphandle kwe5
• Yintoni ukutya kwekhukhamba?
• Imigaqo yokutya
• Ngaba iyasebenza ukunciphisa umzimba?
• Ukuhla kwecucumber yokutya
• Ithintele kakhulu
• Amanqatha aphantsi kunye neprotein
• Ayizinzanga
• Ukutya ukutya
• Ukutya okumele kukuphephe
• Imenyu yesampulu
• Usuku 1
• Usuku 2
• Usuku 3
• Umgca wezantsi

Inqaku lokutya kweHealthline: 2.0 ngaphandle kwe5

Ukutya kwekhukhamba kukutya okufutshane okuthembisa ukunciphisa umzimba ngokukhawuleza.

Zininzi iinguqulelo zokutya, kodwa uninzi lwebango ungalahla ukuya kuthi ga kwi-15 yeekhilogram kwiintsuku ezisi-7.

Ngelixa ukhukhamba zisempilweni, usenokuzibuza ukuba isebenza njani le ndlela yokutya.

Eli nqaku liphonononga ubuhle kunye nokutya kokutya kwekhukhamba nokuba ingaba yindlela ezinzileyo yokwehlisa ubunzima.

Ukwaphuka kwamanqaku okuHlola

• Amanqaku ewonke: 2.0
• Ukukhawuleza ukunciphisa umzimba: 3
• Ukuphulukana nobunzima bexesha elide: 1
• Kulula ukulandela: 2
• Umgangatho wesondlo: 2

ISIQINISEKISO SEBOTTOM: Ukutya ikhukhamba kunceda ukunciphisa umzimba okwexeshana ngokuthintela ukutya kwakho ikhalori. Nangona kunjalo, ukutya kuyasilela kwizakhamzimba, kuthintele kakhulu, kwaye ekugqibeleni akunakulondolozeka.

Yintoni ukutya kwekhukhamba?

Ukutya ikhukhamba kukutya okunciphisa umzimba okwexeshana. Uninzi lweenguqulelo zokutya zithi ukuyilandela iintsuku ezisi-7 ukuya kwezi-14 kunokukhokelela kwi-15 yeepawundi (7-kg) yokunciphisa umzimba.

Ngapha koko, abaxhasi bokutya ngamanye amaxesha basebenzisa umxholo, "iintsuku ezisixhenxe ngeekhilogram ezisixhenxe."

Ukutya ikakhulu kukho iikomkomere, kunye nokutya okuneeprotein ezinamaqanda, inkukhu, intlanzi kunye namandongomane.

Icebisa ukutshintsha ukutya okuninzi kunye neekhukhamba, okuthetha ukuba nezinye iziqhamo kunye nemifuno kufuneka zigcinwe zincinci.

Kuba ukutya akunaintlobo ngeentlobo, ukulandela ixesha elide kuneentsuku ezili-14 akunconywa.

Okokugqibela, ngelixa uninzi luye lwalahla iziphumo zokulahleka kobunzima, akukho zifundo zixhasa la mabango.

Isishwankathelo

Ukutya okukhukhamba kukutya okunciphisa umzimba okuthembisa ukukunceda ukunciphisa i-15 yeekhilogram (7 kg) kwiintsuku eziyi-7-14. Iqukethe ikakhulu iikomkomere ezibhangqiwe kunye nokutya okune-protein.

Imigaqo yokutya

Akukho mithetho imiselweyo kolu hlobo lokutya, ngaphandle kwesindululo sokutya iikomkomere kwizidlo ezininzi.

Ukutya kucebisa ukuba xa uziva ulambile, kufuneka utye ikhukhamba.

Ithiyori kukuba ngenxa yokuba iikhukhamba ziphantsi kweekhalori, ungatya uninzi kangangoko ufuna kwaye usenokusilela kwikhalori.

Iikhukhamba ziphantsi kwiproteni, isondlo esidinga umzimba wakho ukugcina impilo yolusu lwakho, izihlunu kunye namalungu. Ngesi sizathu, ukutya kuncoma ukudityaniswa kweekomkomere kunye nokutya okuneeprotein (,,).

Ngapha koko, uvunyelwe ukongeza ezinye iikhabhohthi kwizidlo, ezinje nge thowusti, irayisi emdaka, okanye iitapile.

Njengoko imithetho yokutya iyahluka, unokukhetha ukungqongqo okanye ungqongqo malunga nokutya okutyayo.

Isishwankathelo

Ukulandela ukutya kwekhukhamba, yitya iikomkomere nanini na uziva ulambile. Unokongeza iinxalenye ezincinci zokutya okune-protein, njengamaqanda, inyama engacacanga, itshizi, kunye namandongomane.

Ngaba iyasebenza ukunciphisa umzimba?

Akukho zifundo ziye zahlalutya ukutya kwekhukhamba ngokukodwa. Nangona kunjalo, unokulindela ukunciphisa umzimba ngelixa uyilandela, njengoko iphantsi kakhulu kwiikhalori.

Nangona kunjalo, oku kwehla kobunzima kuya kwenzeka kuphela kwiintsuku eziyi-7-14-ubude bokutya. Akunakulindeleka ukuba ulahlekelwe sisixa esikhulu sobunzima kwaye usigcine xa sele uqalise ukutya okuqhelekileyo ().

Ukutya okuthintelayo kunzima ukunamathela kwixesha elide. Ngokuqhelekileyo, izidlo ekulula ukuzisebenzisa kwaye zihambelana ngqo neziphumo ezilungileyo kakhulu, ezizinzileyo (,).

Olunye uhlalutyo lufumanise ukuba ukutya okusezantsi kakhulu kweekhalori ezingaphantsi kwe-800 yeekhalori ngemini bekungasebenzi ekunciphiseni ubunzima bexesha elide. Ukuthintela ukutya, kunzima kwaba bathathi-nxaxheba ukuba balandele ().

Nangona kusenokubonakala ngathi ukutya inani elingenasiphelo leekomkomere kungongeza iikhalori, i-10-ounce (300-gram) cucumber ineekhalori ezingama-45 kuphela. Nokuba utye iikomkomere ezili-10, oku kuya kuba ziikhalori ezingama-450 kuphela ().

Kwakhona, iikomkomere zibonelela ngenani elincinci lezakha mzimba, ezifana ne potassium, ivithamin C, kunye nevithamin K. Azinazo iiproteyini, amanqatha, ifayibha, ikhalsiyam, isinyithi, kunye nezinye izakha mzimba ezifunekayo kwimpilo entle ().

Nangona ungeze iprotheni kwisidlo ngasinye, akunakwenzeka ukuba uya kuhlangabezana neemfuno zakho zemihla ngemihla ngenxa yokutya okuncinci.

Okokugqibela, uninzi lwabantu lubuyisa kwakhona ubunzima abulahlekileyo emva kokuphelisa inkqubo engqongqo yokulahleka njengale, ngakumbi ukuba ukutya bekungafundisi indlela yokuziphatha enempilo, njengokulawula isahlulo kunye neelebheli zokufunda zesondlo (,).

Ukunciphisa umzimba kunye nokuphucula impilo yakho, kungcono ukuba utye ukutya okuneentlobo ezahlukeneyo. Nenjongo yokutya ukutya okuziinkozo okungafaniyo, imifuno, iziqhamo, amafutha asempilweni, kunye neprotein esekwe kwizityalo.

Isishwankathelo

Ukutya kwekhukhamba kusezantsi kakhulu kwiikhalori kwaye kuya kukhokelela ekunciphiseni ubunzima bexesha elifutshane. Nangona kunjalo, kunokwenzeka ukuba uza kuphinda uphinde ufumane nabuphi na ubunzima obulahlekileyo emva kokuphelisa ukutya.

Ukuhla kwecucumber yokutya

Ngelixa unganciphisa ubunzima okwethutyana, ezantsi ezokutya zigqitha kuzo naziphi na izibonelelo ezinokubakho.

Ithintele kakhulu

Ukutya kwekhukhamba kuthintela uninzi lwamaqela okutya kwaye kukhuthaza ukutya phantse ikhukhamba kuphela ukuya kuthi ga kwiiveki ezimbini.

Le ndlela yokutya ayaneli nje kukungoneliseki ngokwasempilweni kodwa ikwakhuthaza indlela yokuziphatha engalunganga yokutya, njengokutya kakhulu, okunokukhokelela kubudlelwane obungenampilo kunye nokutya.

Uphando lubonisa ukuba ukutya okunesithintelo luhlobo oluthile lokutya okungalunganga okunokuchaphazela kakubi amandla akho okulawula ukutya kwakho (,,).

Ngaphandle kweepateni zokuthintelwa kokutya, le ndlela yokutya ungalunganga inxulunyaniswa kakhulu nokukhula kokutyeba kakhulu (,,).

Amanqatha aphantsi kunye neprotein

Iikhukhamba zingangumthombo olungileyo wesondlo xa zidityaniswa nokutya okunesondlo.

Nangona kunjalo, iikomkomere ngokwendalo ziphantsi kweekhalori, kunye neeprotheyini kunye namafutha, ezi zinto zibalulekileyo ziimacronutrients. Ikhukhamba enye ye-10-ounce (300-gram) inika kuphela iigrama ezi-2 zeeprotheyini kunye ne-0.3 yeegrama ().

Iprotein ibalulekile kwimisebenzi emininzi emzimbeni wakho, njengokuveliswa kwee-enzymes kunye neehomoni, ukugcinwa kolwakhiwo lolusu, kunye nokukhula kwezihlunu (,,).

Okwangoku, amanqatha abonelela ngomthombo wekhalori, kunye neekhalori ezili-9 kwigrama nganye. Ngapha koko, amafutha abalulekile ekusebenzeni kwemithambo-luvo, impilo yengqondo, kunye nokufakwa kweevithamini ezinamafutha, ezinjengeevithamini A, D, E, kunye noK (14,).

Ukutya kucebisa ukukhukhamba kweekomkomere kunye nemithombo yokutya ene-protein, njengenkukhu okanye amaqanda, eziya kuthi zibonelele ngeeprotein kunye namafutha.

Nangona kunjalo, uphando lubonisa ukuba iprotein kufuneka isetyenziswe kwisidlo ngasinye ukunceda ukugcinwa kwemisipha kunye nokukhula ().

Ayizinzanga

Ukutya kwekhukhamba akucetyelwanga ukuba kulandelwe ixesha elingaphezu kweentsuku eziyi-7-14.

Ayikwazi ukugcinwa ixesha elide, njengoko iphantsi kakhulu kwiikhalori kwaye ayiyi kunika umthombo opheleleyo wesondlo.

Umzekelo, usuku oluqhelekileyo kukutya kwekhukhamba luya kubonelela malunga neekhalori ezingama-800. Oku kungabandakanya iikhukhamba ezi-6, ukuhanjiswa kwenkukhu okanye intlanzi, amaqanda ama-2, ikomityi enye yetshizi, kunye neminye imifuno ().

Gcina ukhumbula ukuba ezinye iinguqulelo zokutya zikwimida engakumbi.

Ukuthintelwa okugqithisileyo kwekhalori kungakhokelela kwimetabolism ecothayo ekuhambeni kwexesha, njengoko le iyimpendulo yomzimba wakho kwindlala yokwenyani okanye eyaziwayo (,).

Ngenxa yoko, kunokwenzeka ukuba uphinde uphinde ufumane nasiphi na isisindo esilahlekileyo-nokuba uyaqhubeka nokutya iikhalori ezimbalwa kunangaphambili ngaphambi kokutya ().

Okokugqibela, ukuthintela ukutya okwahlukeneyo akukho mnandi okanye kunesondlo. Ngelixa kubalulekile ukugcina iidessert kunye nokunye ukuphatha, abantu bayakonwabela ukutya incasa, iinkumbulo kunye nemibhiyozo.

Akukho sizathu sokunciphisa ukutya okupheleleyo kunye nokunempilo, okufana nentlanzi, ukutya okuziinkozo, imifuno kunye neziqhamo ().

Isishwankathelo

Ukutya ikhukhamba kuthintele kakhulu kwaye kunokukhuthaza ukungahambelani ngendlela yokutya. Iphantsi kwiprotheyini, kumanqatha, nakwiikhalori kwaye ayizinzisi ixesha elide.

Ukutya ukutya

Oku kutya kufuna ukuba utye iikomkomere kwisidlo ngasinye nakumaninzi amashwamshwam.

Ngenxa yokuba ukutya kuncinci kwiprotheyini, kucetyiswa ukongeza umthombo weprotheni kwisidlo ngasinye.

Apha ngezantsi luluhlu lokutya okuvunyelweyo kukutya kwekhukhamba:

• Imifuno: ukhukhamba, iitumato, isipinatshi, iseleri, kunye neminye imifuno ngesixa esincinci
• Iprotheni: inkukhu, inyama yenkomo engenamafutha, intlanzi, amaqanda, i-yogurt yamaGrike, i-cottage cheese, i-cheddar ushizi
• IiCarbs: irayisi emdaka, iitapile, isonka sengqolowa
• Amafutha: i-oyile ye-olivu

Akukho zikhokelo zicacileyo kwiziselo, kodwa uninzi lweendlela zokutya zicebisa isiselo esinekhalori esezantsi, njengamanzi okanye iti.

Isishwankathelo

Iikhukhamba kufuneka zibandakanywe kuzo zonke izidlo. Ukutya okune-protein eninzi, njengenkukhu okanye amaqanda, kufuneka kongezwe kwisidlo ngasinye. Namathela kwiziselo ezinekhalori ezisezantsi, ezinje ngamanzi okanye iti.

Ukutya okumele kukuphephe

Ngelixa ukutya kungafuneki ukuba uphephe nakuphi na ukutya okuthe ngqo, kukhuthaza ukutshintsha ukutya okuninzi ngeekhukhamba.

Nalu uluhlu lwezinto ezithintelweyo ekudleni kwekhukhamba:

• Iziqhamo: Oku kuhlala kunqunyelwe kwi-smoothies okanye kwinxalenye yesidlo esincinci.
• Iindlela zokupheka: Ngelixa oku kungaxoxwa ngako, ukugcada iiprotein kukhethwa, njengoko kuyindlela yokupheka ekwiikhalori ezisezantsi xa kuthelekiswa nokufryisa okunzulu.
• Ukutya okuneswekile eninziIilekese ezinjengeelekese, iidizethi kunye nesoda kufuneka zilinganiselwe.

Isishwankathelo

Akukho kutya kufuneka kuthintelwe koku kutya. Nangona kunjalo, ukutya okunamafutha aphezulu kunye nokutya okuneswekile ephezulu kunqunyelwe okanye kuthintelwe ngokupheleleyo.

Imenyu yesampulu

Nantsi imenyu yesampulu yeentsuku ezintathu yokutya ikhukhamba:

Usuku 1

• Isidlo sakusasa: Amaqanda ama-2 kwicala leekomkomere kunye nemifuno
• I-snack: Iikhukhamba ezi-2
• Isidlo sasemini: ikhukhamba isaladi enejusi yelamuni kunye neyogathi yamaGrike
• I-snack: Iikhukhamba ezi-2
• Isidlo sangokuhlwa: Inkukhu eyosiweyo kunye nekhukhamba ngecala lerayisi emdaka

Usuku 2

• Isidlo sakusasa: ikhukhamba smoothie (ikhukhamba edityaniswe neapile eluhlaza kunye nesipinatshi)
• I-snack: Ikhukhamba enye kunye neamangile ezimbalwa
• Isidlo sasemini: Ikhukhamba e-1, iorenji enye, kunye nezilayi ezimbalwa zeshizi
• I-snack: iti eluhlaza
• Isidlo sangokuhlwa: 1 ikhukhamba kunye necottage cheese

Usuku 3

• Isidlo sakusasa: I-toast epheleleyo, ikhukhamba kunye noshizi
• I-snack: Iikhukhamba ezi-2
• Isidlo sasemini: ikhukhamba isaladi kunye neetumato kunye neoyile yeoyile
• I-snack: 1 iapile eluhlaza
• Isidlo sangokuhlwa: isalmon yolwandle, ikhukhamba kunye neetapile ezigcadiweyo

Kwiinguqulelo ezingqongqo zokutya, unokuba neekomkomere ezimbini kuphela kwityiwa ngalinye.

Kukho ulwazi olulinganiselweyo olufumanekayo kubungakanani beesahlulo sokutya okungekho cucumber.

Isishwankathelo

Ugxininiso lubekwa ekutyeni ikakhulu iikomkomere kwisidlo ngasinye.

Umgca wezantsi

Ukulandela ukutya kwekhukhamba kungakhokelela ekulahlekeni kwesisindo ukuba ungabambelela kuso ubuncinci iveki.

Nangona kunjalo, nje ukuba uphinde uqalise ukutya okuqhelekileyo, uya kuphinda ubufumane bonke ubunzima obulahlekileyo.

Ngapha koko, ukutya kuyasilela kwizakhamzimba, kuthintelwe kakhulu, kwaye ekugqibeleni akunakulondolozeka.

Ukuba ujonga ukulahleka kwesisindo okuzinzileyo, kubhetele ukuba ulandele ukutya okunesondlo, okunesondlo okukhuthaza ukutya okwahlukileyo kunye nokuthintela isithintelo sekhalori.