Yintoni eFanelekileyo yabafazi ekufuneka beyazi malunga nokuzila ukutya okungapheliyo

Umxholo

• I-post-dinner snacks ayiyomfuneko ukuba ndinokutya okumnandi.
• Ukuqala kosuku ngamanzi kulungile.
• Ukuba namafutha asempilweni kwisidlo sakusasa kwandigcina ndigcwele kwisidlo sasemini.
• Ngokuhamba kwexesha lokwetyisa, ngokuqinisekileyo ndaziva ndiqunjelwe kancinci.
• Isenokungakulungeli ukuzivocavoca kusasa.
• Uphengululo lwe

Molo, igama lam ndinguMallory kwaye ndilikhoboka lokutya. Ayisiyo iklinikhi efunyenwe ikliniki, kodwa ndiyazi inyathelo lokuqala lokujongana nengxaki kukuyiqonda, ke ngoku ndilapha. Ndifikelela ekutyeni mhlawumbi rhoqo emva kweeyure ezimbini, nokuba ndilambile ngokwenene okanye ndiziva ngathi ndisitya ukukruquka okanye ndiyathemba ukuba izakundinika amandla. Kwaye, inyani yeyokuba, andikudingi ukutya okungako-ngakumbi ebusuku kakhulu xa ndibhala (ixesha lemini xa ubizo lwam lokutya lukhala kakhulu) kunye nokusebenzisa ukutya ukuncedisa ekubekeni amangomso.

Xa ndadibana nesicwangciso sokutya (IF) sokutya se-Autumn Bates, iCCN, i-CPT, isondlo kunye nomhleli wangaphambili we-Tone It Up, ingcinga yam yokuqala yayingu: Boom. Oku kunokuba sisisombululo kumkhwa wam wokutya.

Njengamacebo amaninzi okuzila ukutya, elona candelo libaluleke kakhulu kwinkqubo kukukhetha iwindows yeeyure ezisibhozo apho uzakutya khona konke ukutya kwakho. (Nantsi inkcazo yokuba kuyintoni ukuzila ukutya okwethutyana kwaye kutheni kunokuba luncedo.) Ngenxa yokuba ndivuka malunga nentsimbi yesi-6 yonke imihla, ndakhetha ukutya kwam okokuqala nge-10: 30 ekuseni kunye nesidlo sam sokugqibela malunga ne-6 p.m. ke ndizakube ndigqibile ukutya usuku nge-6: 30. Ndiqokelele ekufundeni uphononongo lokuzila ukutya okwethutyana kunye neziphumo zokuba abantu abaninzi bazila ukutya okwethutyana kwiziphumo zokuncipha kobunzima. Nangona kunjalo, bendinethemba lokufumana ezinye iziphumo zokuzila ngokukhawuleza: ukuphela komnqweno wam wokulalisa ebusuku.

Isilumkiso seSpoiler: Luhlobo lwento eyenziweyo. Ukuba unomdla malunga nokuphazamiseka kwam phambi nasemva kwezifundo, funda kwiziphumo zam zokuzila ukutya okwethutyana kwisicwangciso seentsuku ezingama-21 ze-IF.

I-post-dinner snacks ayiyomfuneko ukuba ndinokutya okumnandi.

Obu bubungqina bento endandisele ndisazi ukuba yinyani kodwa ndakhetha ukungayihoyi: Xa unesidlo sangokuhlwa esanelisayo (i-Bates idla ngokucetyiswa ngenyama ebhityileyo kunye nemifuno enesitatshi) awunyanzelekanga ukuba ufikelele kwipopcorn okanye iialmonds okanye iminqathe ngaphambili. ndiyokulala. Kwaye kuyinyani ngakumbi xa ubetha amaphepha kwicala lokuqala. (Bona: Kubi Kangakanani Ukutya Ebusuku, Ngokwenene?)

Indlela endandihlala ngayo ebusuku yayiquka ukuya ekhitshini ndiyokuluma ngaphambi kokuba ndihlale phantsi ndibhale okanye ndibukele iTV. Ngeshedyuli yokuzila ukutya, ngokucacileyo oku kwakungavumelekanga. Kunoko, ndandizalisa iglasi yamanzi ndize ndisele ngoxa ndisebenza. Ayikuko kuphela ukuba ndiye ndayiqonda indlela endandivakalelwa ngayo ngaphandle kweekhalori, kodwa ndandizingca ngokwam ngokungena kwi-H2O nangakumbi - nto leyo endisoloko ndingayifumani lula. Okukhokelela kum…

Ukuqala kosuku ngamanzi kulungile.

Ndakhe ndazama ukuphosa umva ibhotile ye-agua phambi kokusela ikofu, kwaye ndiye ndabambelela kuyo usuku okanye ezimbini. Kodwa ke ndibuyele e-Starbucks ngaphambi kokuba ingcinga yamanzi iwele indawo yam yentloko. Ngelixa icebo likaBates lifuna ukuba ubuncinci iglasi ye-ounce kwangoko emva kokuvuka kusasa, bendihlala ndigqiba ibhotile ye-ounce engama-32 ngaphambi kokutya. (Nantsi into eyenzekayo xa omnye umbhali wasela amanzi aphindwe kabini kunesiqhelo.)

Ngaphezu koko: Ngelixa ndilandela ukutya, ndizamile ngokwenene ukungazinzi malunga nokuba mna ngokwenene ndaziva ndilambile ngaphambi kokuba nditye. Ukusela amanzi ngaphambi kokufikelela ukutya yeyona nto iphambili endincedileyo ndawabona ngcono amanqanaba endlala. Esinye seziphumo zokuzila okukhawulezileyo okunamathele kum ukusukela ukugqiba isicwangciso, kunye nomkhwa endizimisele ukuwugcina. Ngapha koko, iingcali zithi sityekele ekwenzeni ngempazamo ukunxanelwa indlala. Ngoko xa umanzi ngokupheleleyo kwaye usalungele ukutya, ngoko uyazi ukuba lixesha lokuluma.

Ukuba namafutha asempilweni kwisidlo sakusasa kwandigcina ndigcwele kwisidlo sasemini.

Mna ethandwayo I-almond smoothie evela kwisicwangciso se-Bates, endiye ndasinqumla nje kwizithako ezimbalwa: ubisi lwe-almond, ibhotolo ye-almond, isidlo se-flaxseed, i-sinamon, ibhanana enomkhenkce, kunye ne-scoop ye-protein esekelwe kwisityalo somgubo (kunye necephe lembewu ye-chia ngamaxesha athile. ). Ndihlala ndenza oku kubusuku obungaphambili, ndiyiphose kwisikhenkcezisi ukuze ndihambe nayo kusasa, emva koko ndiyitye ngepuni ndize nesidlo sakusasa. Ndandijonge phambili kwicephe lokuqala yonke imihla. Eyona nxalenye ilungileyo yayikukuba ndandiziva ndihluthi ngokwenene kwiiyure ezimbalwa ezilandelayo. Ndicinga ukuba le yenye yezona ziphumo zingcono zokuzila ukutya: isidlo sakusasa esifezekisayo kwifom ephathekayo-smoothie endiyifunayo. (Zama le bhotolo ye-almond ibhotolo yokutyela ngokwakho.)

Ngokuhamba kwexesha lokwetyisa, ngokuqinisekileyo ndaziva ndiqunjelwe kancinci.

Esinye sezihlandlo zokuzila ngokukhawuleza uBates akhankanya kwinkqubo yakhe ibhetele impilo yempilo. Ucebisa ukuba ube ne "ACV sipper" imizuzu engama-20 ngaphambi kwesidlo sakho sokuqala-leyo icephe le-apile cider iviniga kwii-ounces ezi-8 zamanzi. Khange ndiyenze le yonke imihla, kodwa ngenxa yothando lwam olupheleleyo lwe-ACV (nazo zonke izibonelelo zayo), ndizonwabele iintsuku endizenzileyo. I-ACV yenzelwe ukukunceda wetyise ngcono ukutya kwakho kokuqala. (Intloko nje, nangona kunjalo: ii-ACV zinokonakalisa amazinyo akho.)

Andiqinisekanga ukuba yile nto indigcinileyo ukuba ndingadumbanga emva kwemini (into endijongana nayo kwirej), kodwa ndaziva ngathi "ndilahlekile" kwesi sicwangciso. Iiyure ezili-16 ezipheleleyo zokuzila ukutya ebusuku azange zenzakalise nokuba, kunye nexesha elininzi lokugaya phakathi kokutya. (Izinto ezilungileyo zobomi obungenashwashwam ziqala ukudibanisa!).

Isenokungakulungeli ukuzivocavoca kusasa.

Eyona nto ndiyibuyisela umva kule ndlela yokutya: ukusebenza kwasekuseni ngaphandle kokutya. Iintsuku ezine okanye ezintlanu ngeveki, ndithatha i-HIIT okanye iiklasi zamandla malunga ne-8 am okanye ndizame ukubaleka. Ngaphandle kwamafutha amancinci ukuze ndide ndigqibe, ndazibona ndiziva ndibuthathaka ndaza ndaye ndacofa ukucofa umthambo kunokuba nditshitshise isinqe sam.

Kuba ndiyasebenza, uBates ucebise ukuba ndizile ukutya nge-crescendo-oko kuthetha ukuba kufuneka ndilandele isicwangciso sokutya esifanayo, kodwa ndibambelele kwiwindows yokuzila yeeyure ezili-16 kwiintsuku ezingezizo ezilandelelanayo. (Ngaloo ndlela, ndingadla isidlo sakusasa ngokukhawuleza kusasa endisebenza kuyo, kwaye ndandise ifestile yam yokutya ngaphaya kweeyure ezisibhozo ezikhankanywe ngasentla.) Oku kunokuba sisicwangciso kubantu abasemva kweziphumo zokuzila ukutya okukhawulezileyo kodwa baphinde basebenze. Ndikhethe ukungayihoyi loo ngcebiso ngokuzama isicwangciso esipheleleyo, kwaye yayingengombono wam ungcono.

Ndathetha nomnye othe ngqo kwezemidlalo, uTorey Armul, MS, RD, isithethi seAkhademi yeSondlo kunye neDietetics, malunga nokuba icebo le-IF luluvo olulungileyo na olusebenzayo. Impendulo yakhe emfutshane: Hayi. "Imisipha yakho ifuna ipetroli ukuze isebenze ngokufanelekileyo, kwaye ii-carbohydrate zezona zinto ziluncedo kakhulu kumafutha emisipha. Umzimba wakho unokugcina iikhabhohayidrethi, kodwa iiyure ezimbalwa kuphela ngexesha. Yiyo loo nto ulambile xa vuka kusasa, kwaye kutheni 'ubetha eludongeni' ngexesha lokuzilolonga kusasa ukuba khange utye, "ucacisa watsho u-Armul. (Umzekelo: Nantsi into ekufuneka uyitya emva kokuzilolonga nge-HIIT.) "Enye yezona zinto zimbi onokuzenza kukuqhubeka nokuzila ukutya emva kokuzilolonga okunzima okoko ukutya okunesondlo kubaluleke kakhulu. Yiyo loo nto ukuzila ukutya okukhawulezileyo kunye nokuzilolonga / uqeqesho Umnyhadala awufani kakuhle. "

Ke, unayo: Ngelixa ndizuze iziphumo zokuzila ukutya okwexeshana bendikhe ndalandela (ukunciphisa ukutya okutywayo) kwaye bendizokuphinda ndiyenze kwakhona, ndiza kuthi ndiphose ishedyuli yokuzila naliphi na ixesha ndilwela umgqibezeli imbasa.

Uphengululo lwe