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Umxholo

Ezi ngcebiso zokutya kweeholide ziya kukuvumela ukuba udle into oyifunayo - kwaye ulahlekelwe isisindo.

Iiholide zifanele ukuba lelona xesha limangalisayo lonyaka, kodwa kubafazi abaninzi abanobunzima, abayonto yonwabileyo. Kungenxa yokuba bachitha iiveki ezintlanu phakathi kombulelo kunye noNyaka oMtsha behamba kwindawo ekutyiwa kuyo, bephepha ukutya kodwa ukutya okunamafutha, njengekuki yeswekile, ipayi kunye neetapile ezicujiweyo.

USharon Richter, R.D., ingcali ngezidlo kwisiXeko saseNew York uthi: "Kodwa ukuziyekisa kuya kukushiya udimazekile. "Ekugqibeleni uya kunikezela, kwaye loo nto incasa yokugxusha iya kukhokelela kuncedo lwesibini okanye lwesithathu."

Ngapha koko, uphononongo lwakutsha nje kwiphephancwadi i-Appetite lafumanisa ukuba abasetyhini abalandela ukutya okungqongqo babesengozini yokulingwa-kunye nokutyeba-kunabo bazonwabisa ngamanye amaxesha. Ke kulo nyaka, sicebisa ukuba kusetyenziswe inoveli entsha enokusinceda esinqeni nasempilweni: Yitya ukutya okuthandayo.


Iqhinga, ngokuqinisekileyo, kukuzifica ngokumodareyitha. Landela le migaqo ilula yokwandisa amandla akho kunye nokunciphisa umdla wakho wokutya kwaye uya kukwazi ukuphumla kwaye uzonwabele ngokwenene kwezo soirées zamaxesha onyaka-kwaye uphuhlise imikhwa onokuyisebenzisa unyaka wonke. Ukongeza ekuzameni ukuzuza ubunzima bobusika, unokufumana nje isiqalo kwisisombululo sakho esisezantsi sika-2010.

Qhubeka ufunda ngakumbi ngeengcebiso zokutya zeholide ezisebenza ngokwenene.

[i-header = Iingcebiso zokutya ngeholide: ukutsiba isidlo sasemini yenye yeengcebiso zokunciphisa umzimba.]

Musa ukutya okutyiwa phambi kwesidlo sangokuhlwa? Yayiyimithetho yakudala leyo. Jonga entsha kufuneka uyazi iingcebiso zokutya ngeholide.

Iholide incam yokwehla kwincam # 1. Mosha isidlo sakho sangokuhlwa

Ukutsiba isidlo sasemini kunye ne-snack yakho yasemva kwemini ukugcina iikhalori zobusuku besidlo kunokubonakala ngathi sisenzo esilumkileyo, kodwa sihlala sibuyisela umva.

UDebbie Bermudez, R.D., ingcali yezonyango kwiziko lezonyango iOchsner Medical Centre eNew Orleans uthi: Ukuzalisa-kwaye ushiye igumbi lesidlo sangokuhlwa-uBermudez ucebisa ngokutya isidlo sasemini esilula esipakishwe ngeprotein kunye nefayibha, njengesiqingatha sesandwich enekomityi yesuphu esekwe kumhluzi okanye isaladi eluhlaza eneembotyi okanye itofu.


Emva koko, malunga neyure ngaphambi komsitho, thabatha indlala yakho nge-100- ukuya kwi-150-ikhalori yokutya, njengoshizi womtya kunye nabatyikityo abambalwa, isiqingatha sebar yamandla (njengeLarabar okanye iFruit Fruit kunye neNut), okanye enye yezo cookies ezincinci ze-oatmeal-raisin ezivela kwitafile ye-ofisi yokuphatha.

Enye inketho: Stash uGranny Smith ebhegini yakho ukuze ubambe indlela yakho ukuya apho. Kwisifundo esitsha esivela kwiPenn State, abasetyhini abatya i-apile ngaphambi kwesidlo se-pasta badla iipesenti ezili-15 ngaphantsi-malunga ne-187 ezimbalwa zeekhalori-kunabo basela ijusi. “Ngenxa yokuba ama-apile anefayibha ephezulu edlula kancinci kwisixokelelwano sakho sokwetyisa, uhlala wanelisekile ixesha elide,” utsho umbhali okhokelayo wophononongo uJulie Obbagy, Ph.D., R.D.

Fumana ezinye iingcebiso zokulahleka kwesisindo ezikuvumela ukuba ukonwabele iiholide zakho- kwaye ulahle ubunzima.

[i-header = Iingcebiso zokuphulukana nobunzima beholide: ukuhlafuna xa usika kunceda ukunciphisa umzimba.]

Nazi ezinye iingcebiso malunga nokutya kweholide ukukunceda ukuba ungabhubhi kakhulu ngelixa upheka isidlo sakho seKrisimesi.

Ukuphulukana nobunzima beholide # 2. Uhlafune ngelixa usanqunqa

Ukunceda ukulungiselela isidlo sangokuhlwa seKrisimesi okanye ukubetha idessert kwindawo enokubakho kunokuba yindlela yokufumana ubunzima. "Ezo zinto zincinci kunye neencasa ozithathayo ngelixa upheka unokongeza ukuya kumakhulu eekhalori," utshilo u-Amy Jamieson-Petonic, RD, umlawuli woqeqesho lwezempilo kwiCleveland Clinic kunye nesithethi se-American Dietetic Association. Isiqwenga setshizi ye-cheddar, umzekelo, inika iikhalori ezili-100, ngelixa i-chips yetshokholethi encinci ithatha ezinye iikhalori ezingama-70.


Ukuthintela ukubetheka, yenza isiqwenga seentsini ukuze uhlale emlonyeni wakho xa usekhitshini ukuze ugcine ezo khalori zizinto oza kuzonwabela. Abaphandi kwiYunivesithi yaseLouisiana State bafumanise ukuba abantu abahlafuna itshungama imini yonke abanakufane batye ngokungenangqondo kunabo bangenayo.

Xa uthatha ipakethe, fikelela kwi-spearmint okanye ipeppermint kunencasa eswiti okanye eneziqhamo. "Ivumba leminti linokuvuselela indawo yobuchopho ebhalisa ukugcwala, ikuncede utye kancinci," ucacisa uBryan Raudenbush, Ph.D., unjingalwazi onxulumene nesayikholoji kwiYunivesithi iWheeling Jesusit. Kuphononongo lwakutsha nje, ufumanise ukuba abantu abatshiza ioyile yepeppermint ngaphambi kokutya batya malunga ne-250 yeekhalori ezimbalwa ngosuku. Ngaphandle kwentshungama? Thatha i-candy cane emthini okanye ulayite ikhandlela elinevumba elimnandi.

Jonga ezinye iingcebiso ezimbini zokunciphisa umzimba ukukunceda ukunciphisa umzimba ngexesha leeholide.

[header = Iingcebiso malunga nokutya ngeholide: khetha kwaye uthambe ukufezekisa ukuthoba umzimba wakho ngeholide.]

Shape.com ibonelela nangakumbi ngeengcebiso zokutya ngeholide ezikuvumela ukuba ukonwabele ixesha lonyaka ngaphandle kokupakisha iiponti.

Ingcebiso yokwehla kobunzima beHolide # 3. Yiba yi-Picky Eater

Ngocwangciso oluthile lwangaphambi kwexesha, nkqu neyona buffet idetadent inokuba kukutya. Inyathelo lokuqala: ukujonga iinketho zakho. Ngokophando lwakutsha nje oluvela kwiDyunivesithi yasePennsylvania, abantu bathambekele ekuthatheni phantsi ukuba batya malini xa benikwa ukutya okwahlukeneyo. Ngaphambi kokuba isisu siye etafileni, sebenzisa ukusasazeka konke ukuze wazi kakuhle into omele ukhethe kuyo. Emva koko buya umva kwaye, endaweni yokungcamla yonke into, zincedise kwizinto ezintathu okanye ezine ezitsala amehlo.

"Elona cebo lilungileyo kukukhetha ukutya okhethekileyo okuthandayo kunye nokufumana kuphela ngeeholide, njengenyama kamama e-glazed yobusi okanye umakazi uSusie's macaroni kunye netshizi, kunye nokunambitheka kwalowo nalowo ulilayo," utshilo uBermudez. Kwaye kuba kuthatha imizuzu engama-20 ubuncinci ukuziva ugcwele, tshintsha iinkumbulo kunye nodade wakho okanye urhabule kancinci iglasi yamanzi phambi kokuba ubuyele etafileni ufumane uncedo okwesibini okanye izimuncumuncu.

Iholide ilahleko ubunzima tip # 4. Thatha ukuLunywa okuDinty

Uyazi ngcono kunokwenza umhlakulo ekutyeni kwakho, kodwa kwanomndilili womlomo usenokuba kukuwa kwakho ekutyeni. Ngokutsho kwesifundo esitsha kwi IAmerican Journal of Clinical Nutrition, abantu abathathe ubungakanani malunga nepunipoon badle ama-25 epesenti ngaphezulu kwesidlo kunabo bathatha ubungakanani betispuni. "Imilomo emincinci-yalo naluphi na uhlobo lokutya-yehlisa isantya sokutya kwaye wandise ixesha olichitha ungcamla ukutya, utshilo uRichter," ke uziva wanelisekile kukuncinci. "

Kuphephe ukuthatha ifolokhwe epheleleyo okanye icephe; ukutya kwakho kufanele kugubungele ngaphantsi kwesiqingatha sesitya. (Ekhaya, yitya ukutya kwakho ngemfoloko yesaladi okanye itispuni.)

Nazi ezinye iingcebiso ezothusayo zokutya ngeholide: Kwakhona, fikelela esona pleyiti sincinci unokusifumana: Uphando lubonisa abantu bapholisha phantse yonke into abayinikwayo, ngoko ke uya kudla malunga neepesenti ezingama-20 ngaphantsi ukuba usebenzisa ipleyiti yesaladi endaweni yobukhulu besidlo sangokuhlwa okanye ikomityi endaweni yoko. isitya. Ngapha koko, uphononongo lwakutsha nje oluvela kwiYunivesithi yaseCornell lufumanise ukuba abantu abanesitya esikhulu se-ice cream esinecephe elikhulu bathathe malunga neepesenti ezingama-53 ngaphezulu-okanye malunga nama-74 eekhalori ezongezelelekileyo kunabo banikwe isitya esincinci kunye necephe.

Ngaba ufuna iingcebiso ezingakumbi zokulahleka kobunzima beholide? Naba!

[isihloko = Amacebiso okutya ngeHolide: lungisa iindlela zakho zokuzilolonga ngexesha leelekese.]

Qhubeka ufunda ngakumbi ngeengcebiso zokutya ngeholide kubandakanya iindlela zokuhlengahlengisa iindlela zakho zokuzilolonga ngexesha leelekese kunye nezinto ezimnandi.

Ingcebiso yokulahlekelwa ubunzima kwiholide # 5. Cinga phambi kokuba Utye

Kungenxa yokuba umntu osebenza naye wazisa i-chocolate peppermint bark yakhe edumileyo ayithethi ukuba kufuneka uyitye de uzive ugula. “Abasetyhini abaninzi bacinga ukuba kufanelekile ukuba bazongena kuzo zonke izitya abazithandayo ngoku kuba iiholide ziza kube kanye ngonyaka,” utshilo uRichter.

Ngaphambi kokuba ufikelele kunyango, yeka ukuzibuza ukuba ulambile kangakanani-kwaye ukuba uyafuna nyani na. “Kwakhona, zikhumbuze ukuba kuya kubakho amanye amathuba amaninzi okuzonwabisa ngexesha lonke lonyaka,” utshilo. Ukuba sele ugcwele kodwa awukwazi ukunyamezela ukugqithisa ezo zinto zilungileyo, cinga ukuba unencasa encinci okanye uzigcinele olunye usuku. (Unokwandisa ixesha lonyaka ngokufihla into ephathwayo kwisikhenkcisi kangangeenyanga ezimbalwa.)

Ingcebiso yokulahlekelwa ubunzima kwiholide # 6. Hlala kwi-Move

Ukuhamba kweGym plummets ngoNovemba nangoDisemba, ingxelo yezeMpilo yeHlabathi, iRacquet, kunye noMbutho weQonga leMidlalo. Kodwa ukusebenza ukubila kubaluleke ngakumbi kwezi nyanga. Ukuzivocavoca umzimba akutshisi iikhalori kuphela, utshilo uBermudez, "ikwonyusa imeko kunye noxinzelelo kuxinzelelo." Kwaye yiloo nto ilungileyo, ekubeni uphando lwakutsha nje oluvela kwi-American Psychological Association lubonise ukuba ama-41 ekhulwini abasetyhini bathi baphendukela ekutyeni ukuze bathobe imithambo-luvo yabo evuthukileyo ngexesha leeholide. Zama ukubetha i-treadmill endaweni yoko: Isifundo esivela kwiYunivesithi yase-Loughborough yase-Bhritane safumanisa ukuba abantu abaleke kangangeyure bafumana ukuntywila kwinqanaba labo lendlala kunabo baphakamisa iintsimbi kangangemizuzu engama-90. Abaphandi bathi ukuzivocavoca i-aerobic kukhulisa imveliso ye-peptide YY, iprotein eboniswe ukuthintela ukutya.

Awunalo ixesha lokuya kwindawo yokuzivocavoca umzimba?

Zityibilike umthambo omncinci ngokuhamba ngokukhawuleza ujikeleze ubumelwane phambi komsebenzi, ungene kwiDVD yomdaniso, okanye wenze enye yemizuzu eli-15 yokulolonga umzimba weCardio eboniswe kwi "Beat Winter Weight Gain," iphepha le-114.

Okwangoku, nokuba ulungile kuqeqesho olulungileyo, ungayisebenzisi njengepasiti yasimahla yokulayisha kwii-snickerdoodles. "Iseshoni enye yokuzilolonga ayizukucima kwangoko amakhulu eekhalori ozifunayo," utshilo uRichter. Ukuba uyazi ukuba uza kuhendeka, ucebisa ukuba uthabathe ngaphezulu kwemizuzu eli-10 okanye eli-15 yesiqhelo.

Fumana ezinye iingcebiso zokunciphisa umzimba ukukunceda ukunciphisa umzimba ngexesha leeholide.

[i-header = Iingcebiso zokuphulukana nobunzima beholide: fumana ukuba ukufunxa isikhumba kukunceda njani ukuba uphalaze iiponti.]

Yintoni ekwenza utye kakhulu? Yintoni ongayenza ukuthintela ukuba ingenzeki? Jonga ezi ngcebiso zokutya ngeholide ukufumana iimpendulo zakho.

Incam yeholide yokwehla kobunzima # 7. Qala ukuThunywa okuLusu

Ngama-calories angama-123 kuphela kwiglasi ye-5-ounce, iwayini yintengiso yekhalori xa kuthelekiswa nezinye iziselo ezinxilisayo, njenge-gin kunye ne-tonic (i-164 calories), i-rum-spiced cider (275 calories) kunye ne-eggnog (321 calories). “Ngaphezu koko, awunakufane ugalele iglasi yewayini ngendlela onokuthi ube sisiselo esixutywe ngayo,” utshilo uJamieson-Petonic. Ukuba ukwimo yecocktail, zive ukhululekile- kodwa ube nesiselo esinxilisayo esinye kuphela ngaphambi kokutshintshela kwisiselo esinekhalori esezantsi, njengeti ye-iced okanye amanzi ahlwahlwazayo nge-twist yelamuni okanye ikalika.

Nokuba uthatha siphi na isiselo, musa ukuzityhalela iglasi de uhlale phantsi kwisidlo sangokuhlwa. Utywala buyekisa ukuzibamba kwaye buvuselele umdla wakho wokutya, utshilo uJamieson-Petonic. Ngokudibanisa loo pinot kunye nesidlo, nangona kunjalo, unokuhlawula ezo khalori zongezelelekileyo kwiglasi yakho ngokutya okuncinci kwitheyibhile yakho: Uphando oluvela kwiYunivesithi yaseColorado State lufumanise ukuba abantu abarhabula iwayini ngesidlo sangokuhlwa ubusuku bonke ezintandathu iiveki azizange zibeke ubunzima.

Iholide ukunciphisa umzimba incam # 8. Gcina ujoliso lwakho

Ukugqibela kwakho ukubona umzala wakho ebuyile ekholejini, ke unezinto ezininzi omele uzenze. Kodwa ukutshintshana kwamabali kwisitya se-artichoke dip ayizukuyenza into yakho. Abaphandi besibhedlele saseFrance i-Hôtel-Dieu bafumanise ukuba abasetyhini ababephulaphule ibali ngexesha lesidlo sasemini batya ngaphezulu kweepesenti ezili-15 kunabo babedla bethe cwaka.

"Xa uxakekile, awunambitha ngokupheleleyo kuyo yonke into, ngenxa yoko uhlala utye kakhulu," utshilo uRichter. "Nika ingqalelo yakho yonke kwincoko okanye uhlale phantsi ukuze ugxile ekutyeni okuphambi kwakho-uyakuxabisa zombini." Apho uhlala khona kwisidlo sangokuhlwa kubalulekile. Zama ukubamba isitulo ecaleni komhlobo womzalwana wakho: Isifundo esitsha esipapashwe kwiphephancwadi i-Appetite sifumanise ukuba abasetyhini abatya bekhoyo kwendoda batya i-calories ezingama-358 ezimbalwa kunalapho babesitya neqela labafazi. Abaphandi kwiYunivesithi yaseMcGill yaseKhanada bathi amabhinqa adla ngokukucinezela ukutya phambi kwabantu besini esahlukileyo. Baye bathambekele ekubonakaliseni imikhwa yamaqabane abo okutya, ke thintela isihlalo ecaleni kwaloo mhlobo unomdla omkhulu kunye nemetabolism enomdla.

Qhubeka ufunda iseti enye yeengcebiso zokunciphisa umzimba ezisebenza ngokwenene.

[header = Iingcebiso zokuphulukana nobunzima beholide: ukuvala iliso kunokunceda kwisicwangciso sakho sokulahleka kobunzima.]

Lala indlela yakho yokuncipha? Funda okokugqibela kwiingcebiso zethu zokutya ngeholide ukufumana okungakumbi.

Iholide ukunciphisa umzimba incam # 9. Bamba ezinye zeZZZ

Phakathi kokulungiselela indlu yakho iindwendwe ezingaphandle kwedolophu kunye nokugqibezela ukuthenga iholide yakho, ukulala inokuba yinto yokuqala enqunyulwayo kuluhlu lwakho olungapheliyo lwezinto oza kuzenza. Kodwa ukusikeka kwiliso elingavaliyo kunokwenza okungaphaya kokudala izangqa ezingaphantsi kwamehlo: Uphando olupapashwe kwiThala leNzululwazi loluntu lafumanisa ukuba abantu abangena ngaphantsi kweeyure ezintlanu belele babenamanqanaba asezantsi e-leptin, ihomoni elawula indlela oziva ngayo , kunabo basnuze isibhozo. Ngaphezu koko, ukulala-ukuhluthwa nako kunamanqanaba aphezulu e-ghrelin, enye ihomoni evuselela umdla wokutya. "Xa udiniwe, uziva ulambile kwaye ungonelisekanga emva kokutya, nto leyo enokubangela ukuba umntu atyebe," utshilo uRichter.

Ukuqinisekisa ukuba ufumana ubuthongo obuninzi, seta i-alam yeyure ngaphambi kwexesha lakho lokulala njengesiqhelo njengesikhumbuzo sokuqalisa ukothula. Ukuba awukwazi ukuyeka ukuhlaziya malunga ne-1,001 yezinto omele uzifeze ngaphambi kokuphela kweveki, yenza uluhlu ngaphambi kokuba ujike kwaye ulugcine kwitafile esecaleni kwebhedi yakho. Ukubeka izinto ezikuxhalabisayo kunye nemisebenzi ephepheni kuya kukunceda ucime ingqondo-ukuze uqalise ukuphupha malunga nendlela oza kujongeka ngayo kwisinxibo sonyaka omtsha!

Fumana ezinye iingcebiso zokunciphisa umzimba ngeholide Shape.com.

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