Indlela elula yokucoca ukutya kwakho ngaphandle kokubala iikhalori

Umxholo

• Imithetho ephantsi
• Yintoni oza kuyibeka kwimenyu yakho
• Uphengululo lwe

Mhlawumbi ufuna ukuqaqambisa imo yakho okanye uzive ungakhathali. Okanye ujonge ukukhanyisa ukutya kwakho emva kobusika. Nokuba yintoni injongo yakho, sinesisombululo esilula. "Isicwangciso sokuqalisa kwakhona seveki enye esigcwele ukutya okumnandi, okunempilo yile nto uyifunayo ukuze ukhuthazwe kukutya ixesha elide," utshilo uDawn Jackson Blatner, R.D.N., Ubume ilungu lebhodi yabacebisi kunye nombhali we Ukutshintshana kokutya okuphezulu. Oku kuthetha ukuphelisa nakuphi na ukutya okusindayo kunye nokulayisha kwezo zinceda umzimba wakho kunye nengqondo.

"Ukurhweba ngeeswekile ezisulungekileyo kunye nomgubo, kunye nezinye izinto ezenziweyo unokuthi ungene ngokuchwechwa ngamanye amaxesha, ukutya okugcweleyo, okunesondlo-eninzi kwaye kugcwele incasa kuya kukwenza uzive usempilweni ngoko nangoko, utshilo uBlatner. Kungenxa yokuba ii-carbs ezilula, ezininzi ekutyeni oza kusika, zinxulunyaniswa nokudinwa, ingxelo yophando kwi Ijenali yeNevada yezeMpilo yoLuntu. (Nazi ezinye izizathu zokuba uhlala uziva udiniwe.)

Umoya wakho nawo uya kukhula. Ukutya iziqhamo ezininzi kunye nemifuno kukwenza wonwabe kwaye uzithembe ngakumbi, uphando lubonisa. Oku kutya kunezakha mzimba ezigcina ii-neurotransmitters zisebenza ngokugqibeleleyo, utshilo umbhali ofundayo uTamlin S. Conner, Ph.D. (Ngokulandelayo: Ukutya oku-6 okuya kuguqula imood yakho)

Kwaye ngenxa yokuba ubona izibonelelo zokuqalisa ngokukhawuleza, "kuyakunceda ukuqinisa imikhwa elungileyo," utshilo uWillow Jarosh, R.D.N., noStephanie Clarke, R.D.N., weC & J Nutrition.

Imithetho ephantsi

Lahla ukutya okwenzayo ulambile kwaye udiniwe. Oko kuthetha ukuba kusetyenzwe ii-carbs-nokuba zizonka ezipheleleyo zengqolowa, ipastas, kunye nabaqhekezi. Ukwenza oku kuyakugcina ukuhla kweswekile egazini lakho kuncinci ukuze ungalambi kwaye uyeke, utshilo uClarke noJarosh.

Suka kuzo zonke iintlobo zeswekile eyongeziweyo, kubandakanya isiraphu yemaple, ubusi kunye ne-agave. Siyazi, kodwa hlala womelele—kufanelekile oko: Olunye uhlolisiso lwafumanisa ukuba xa abantu behlisa iswekile egayiweyo ukusuka kuma-28 ekhulwini ukuya kutsho kwi-10 ekhulwini, uxinezeleko lwegazi, i<em>cholesterol, ubunzima, nomlinganiselo weswekile esegazini uyaphucuka ngeentsuku nje ezisithoba. .

Ngentloko le mantra: Itheyibhile. Ipleyiti. Sihlalo. Endaweni yesikhafu sasemini kwisikhongozeli sokuthatha kwidesika yakho okanye isidlo sangokuhlwa esofeni ephambi kweTV, hlala esitulweni etafileni, utye ukutya kwakho kwipleyiti yokwenyani, kwaye uhlafune kancinci ukonwabele ukuluma ngakunye. Yenza oku kangangeveki, kwaye uya kufumanisa ukuba uya kukonwabela ukutya ngakumbi kwaye ngokwemvelo utye kancinci xa usonga incasa kunye namava, utshilo uBlatner. Olo lwazi lutsha lunokunceda nasekulawuleni iminqweno yakho: Kuhlolisiso, abantu abafumene imiyalelo malunga nendlela yokutya ngengqondo batya iilekese ezimbalwa kunabo bangenayo, ukuya kuthi ga kunyaka opheleleyo. Ngapha koko, babencinci amathuba okuba baphinde baphinde baphulukane nobunzima ngexesha lokufunda.

Yintoni oza kuyibeka kwimenyu yakho

Ngoku kuza inxalenye elungileyo-konke ukutya okufumanayo ukonwabela. Usenokuba nezinto ozithandayo, utshilo uBlatner, zitye nje iinguqulelo ezisempilweni zazo. Umzekelo, endaweni yee-tacos, yenza isaladi yeelentile ephekwe ngesinongo se-taco, imifuno kunye ne-guac. Ngokubanzi, gcwalisa iplate yakho ngokutya okugcwele incasa, ubume, kunye nombala, utsho uClarke noJarosh. Nantsi into esitokhwe kuyo.Umnyama Ogcweleyo

Cwangcisa iikomityi ezintathu okanye ngaphezulu kwemifuno ngemini, kwaye utye ubuncinci uhlobo olunye kwisidlo ngasinye, kubandakanya isidlo sakusasa, utshilo uBlatner. Yongeza iitumato ezisikiweyo kwithowusti yakho yeeavokhado, phosa imifuno ecandiweyo emaqandeni akho okanye wenze ismoothie eluhlaza. Kwaye ngelixa yonke imifuno ilungile kuwe, i-cruciferous (i-broccoli, i-cauliflower, i-kale) kunye nomnyama, amagqabi anamagqabi (i-arugula, imifuno yemastadi, i-watercress) inamandla ngakumbi kuba ayanceda ukugcina iiseli zakho zisempilweni, utsho uClarke noJarosh.

Iprotheyini ecocekileyo

Yitya iprotein yezityalo ngakumbi ngexesha lokutsiba kwakho, kuba olu hlobo lokutya luneziphumo zempilo ezinempembelelo. Iimbotyi ziphezulu ekuzaliseni ifayibha; I-tofu ityebile kwi-calcium. Xa usiya kwiprotein yezilwanyana, khetha inyama yenkomo etyiswe ingca, inyama yehagu edliwayo, kunye nenkuku ephilayo, enokuthi ityebe kwaye ibe sempilweni.

Iinkozo Zokwenene

Sebenzisa ii-servings ezintathu ukuya kwezintlanu zeepesenti ezili-100 ezipheleleyo njengerayisi emdaka, i-oats, i-millet kunye nequinoa suku ngalunye. Ngenxa yokuba zingenazo izongezo, iinkozo ezipheleleyo zinamandla amakhulu. Ziyahlafuna kwaye zigcwele amanzi, ke zikugcina wanelisekile, uphando lubonisa.

Imithwalo yeziqholo

Bahambisa iidosi ezigxininisiweyo ze-antioxidants kwaye bongeza incasa enkulu yeekhalori zero. Ngapha koko, isinamon kunye nejinja zivelisa ubumnandi bendalo kukutya okufana neziqhamo, iyogathi engenanto, kunye nemifuno eyosiweyo, utsho uClarke noJarosh.

Iziqhamo ezimbalwa

Yiba nesiqwenga esinye ukuya kwezimbini okanye ikomityi yeziqhamo ngosuku, ugxile kumaqunube, isitrasi, kunye nama-apile. Amaqunube ane-antioxidants eninzi, kwaye i-citrus igcwele i-flavonoids egcina isibindi sakho sisempilweni, uClarke noJarosh bathi. Ii-apile zinodidi lwefayibha eyondla ibacteria esempilweni emathunjini akho, anceda ukulawula yonke into ukusuka ekucoleni komzimba ukuya kwimood yakho.

Amandongomane kunye nembewu

Epakishwe ngamafutha anempilo, akunceda uzive ugcwele ixesha elide, kwaye ukuqina kwawo kukwenza ukuba utye kancinci. Ukongeza kwi-walnuts kunye ne-almonds, zama imbewu yevatala eyomileyo, egcwele isinyithi esomeleza amandla, njengoko

Ukuthambisa isaladi. Yongeza imbewu ye-chia efunxa amanzi kwi-oats kunye ne-smoothies ukuze uhlale u-hydrated kwaye wanelisekile.Into evundisiweyo

I-Sauerkraut, i-kimchi, kunye nezinye ii-veggies ezinegwele zongeza ukukhaba kwizidlo zakho kwaye uhambise iiprobiotiki ukugcina i-gut bugs yakho ibhalansi. Yongeza icephe kwiisendwitshi, amaqanda, okanye isaladi.

Uphengululo lwe