Amagama ali-15 Abondli abanqwenela ukuba ungavala kwisigama sakho

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Njengengcali yokutya okutyayo, kukho izinto ezithile endiva abantu bethetha eziphindaphinda ukuba ndinqwenela njalo zange yiva kwakhona. Ndiye ndazibuza: Ngaba oogxa bam abanxulumene nesondlo bacinga into enye? La ngamazwi abawathethayo bonke abaqhuba bonke. Ke, kuluvo lwam oluthobekileyo, ndingacebisa ukuba uzame ukubagxotha kwisigama sakho-isibalo.

Amafutha esisu. Ukuba kukho igama elinye endinokulisusa ngonaphakade, kuya kuba "yi-belly fat." Amanqaku athembisa "ukutshisa" okanye "anyibilike" amanqatha esisu alula nje. Ngaba bekungayi kuba lula ngokulula ukuba besinokucofa iqhosha lomlingo kwaye sikhethe apho kuvela amanqatha? Kodwa ayisebenzi ngaloo ndlela. Umzimba wakho uvame ukulahla ubunzima kuzo zonke iindawo ngokulinganayo. Amanqatha e-Belly, i-aka visceral fat, inxulunyaniswa neengxaki ezinzulu zempilo, ezinjengeengxaki zentliziyo. Amadoda ayaziwa ngokuba neziganeko eziphezulu zokutyeba kwesisu kunabafazi, kwaye abasetyhini bathwala uninzi lobunzima babo obongezelelekileyo ezinqeni nasezimpundu.

Ukutya. Eli ligama elinobumba abane ekufuneka livaliwe kwisigama somntu wonke. Ukutya akusebenzi-indalo yabo yeyokwexeshana kwaye iyinto engekhoyo, ikuseta ukuze unciphise kunokutya okusempilweni ubomi. UChristy Brissette, M.S., R.D., we80 Twenty Nutrition uthi: “Kufuneka siyimamele imizimba yethu kunokuba siyinyanzele ukuba iqhelane nokutya okunemiqathango.

Ungenatyala. "Ngelixa ndiyithandayo iresiphi eyenziwe ngezithako ezikumgangatho ongcono, ndiyakholelwa ukuba ayilunganga ukubonisa ukuba umlingane wayo kufuneka okanye enze ityala," utshilo uTori Holthaus, M.S., R.D., ka YES! Isondlo. "Enoba umntu ukhetha ukutya okunesondlo, incasa, ukulungeleka, iindleko, okanye i-combo yezizathu, kufuneka bazive belungile-bengenatyala- malunga nokhetho lwabo lokutya."

Usuku lokukopela. "Ukuba utya ukutya okunesithintelo kangangokuba kufuneka uchithe usuku lonke usitya konke ukutya oqhele 'ukungavunyelwa' ukuba ube nako, ke yinto engazinzisiyo ekuhambeni kwexesha, utshilo uSally Kuzemchak , MS, RD, yeSondlo soMama wenene. "Ikumisela ukusilela, okukwenza uzive ungalunganga ngawe kwaye ikuqhubele ngqo kokutya ozama ukukunciphisa."

Ukutya okungalunganga. "Ukutya akufanele kuchazwe njengento embi okanye enhle, njengoko konke ukutya kunokungena kwisicwangciso sokutya esinempilo," kusho uToby Amidor, M.S., R.D., ingcali yezondlo kunye nombhali we Ikhitshi leYogurt yaseGrisi. "Xa ndisiva abantu besithi i-carbs okanye ubisi lubi, lundenza ndityhafe. Oku kutya kuqulethe izondlo ezibalulekileyo zokunceda ukondla imizimba yethu. Kwanokutya okungenamsoco kunendawo-ukutya kufuneka kunandipha, ngoko ke ukuba bane-calories engaphantsi kune-optimal. kunye neeprofayili zezinongo (ezinjengekuki kunye neetshiphusi), uzitya nje kancinci. " (Zilumkele ezi mpawu ukuba ulikhoboka lokutya okungenamsoco.)

Detox okanye ucoce. UKaleigh McMordie, R.D., weLiving Table uthe: "Awudingi kucoceka umzimba wakho okanye uye kwi-detox "Uluvo lokuba ukusela ijusi ehlekisayo (kwaye ngamanye amaxesha into ecekisekayo) ijusi kuya kuthi ngandlela thile icoceke ngaphakathi kwakho kuyaphambana. Unezintso kunye nesibindi ngenxa yoko."

Ityhefu. "Amagama athi 'ityhefu' kunye 'netyhefu' enza abantu bacinge ukuba kukho inkunkuma yenyukliya ekutyeni kwabo," utshilo uKim Melton, RD "Ewe, okunye ukutya kufuneka kukhawulelwe, kodwa akunatyhefu emzimbeni kwaye akufuneki ithintelwe ngokupheleleyo. "

Ukutya okucocekileyo. "Andithandi ukusebenzisa eli binzana kuba libonisa ukuba kukho 'nokutya okungcolileyo', utshilo uRahaf Al Bochi, R.D., ovela kwi-Olive Tree Nutrition. Ukonwabela konke ukutya yeyona nto imalunga nempilo."

Paleo. Igama elithi 'paleo' lindiqhubela amandongomane, utshilo uElana Natker, M.S., R.D., umnini weSikhanyiso seZondlo. "Ukuba ndikhe ndibone iresiphi ene-"paleo" njengento echazayo, loo nto iyindlela yam yokutyhila iphepha. Andikwazi nje ukuqonda ookhokho bethu be-paleo benza i-paleo energy ilume phezu kwemigodi yabo yomlilo."

Ukutya okugqithisileyo. "Ngelixa eli gama lavela njengeyona ndlela yokuqaqambisa ukutya okukhuthaza ezinye izibonelelo zezempilo, ukungabikho kommiselo kukhokelele ekubeni libe lelinye lawona magama asetyenziswa gwenxa kwezempilo nakwilizwe lempilo," utshilo uKara Golis, RD, we-Byte Sized Nutrition . "Ngoku isetyenziswa kakhulu njengecebo lokuthengisa ukuphucula ukuthengiswa kwemveliso. Endaweni yokubeka ugxininiso ekutyeni ukutya okukodwa okuphezulu, jolisa ekubandakanyeni iziqhamo kunye nemifuno."

Ngokwendalo. "Kukho into engeyiyo yokuba ngenxa yokuba into ethile ibhalwe njengendalo, ngokuzenzekelayo yindlela yokhetho esempilweni," utshilo uNazima Qureshi, R.D., M.P.H., C.P.T., weNutrition nguNazima. "Oku kunokulahlekisa kwaye kubangele ukuba abantu batye ukutya okuthe kratya kokutya xa kungenayo inzuzo yesondlo."

Zonke eziphilayo. "Ukutya i-organic [ayikho] into engcono kuwe. Abantu banokudla zonke izinto eziphilayo, ezingezizo ze-GMO zokutya ezipakishweyo kwaye kungekhona esinye isiqhamo okanye imifuno," kusho uBetsy Ramirez, RD "Ekupheleni kosuku, masiyeke ukuba nguJaji Judy. malunga nokuba yinto ephilayo okanye hayi. Ukutya okunesondlo kubalulekile.

Ukutya okutshisa amafutha. “Ndiye ndicaphuke xa ndibona oku,” utsho uLindsey Pine, M.S., R.D., weTasty Balance. "Loo magama mathathu mancinci enza ukuba kuvakale ngathi singatya uhlobo oluthile lokutya kwaye amanqatha aya kunyibilika emzimbeni. Iyalahlekisa!"

Musa ukutya nantoni na emhlophe. "Um, yintoni engalunganga ngeetapile, icauliflower kunye ne-gasp! -Ibhanana? Musa ukugweba umgangatho wesondlo wokutya kuphela ngombala wayo," utshilo uMandy Enright, M.S., R.D, umyili weNutrition Nuptials.

Ayinakhebhuzi. "Ndinabaxhasi bandixelela ukuba batya i-carb-free kwaye ndikhawuleza ndiqonde ukuba abanalo nofifi lokuba yintoni i-carbohydrate," utshilo uJulie Harrington, R.D., weDelicious Kitchen. "Iziqhamo kunye nemifuno zombini ii-carbs kwaye zilungile kuwe!"

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