Jumpstart Ukutya kwakho

Umxholo

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Emva kokuphulukana nobunzima, kuyalingana ukuthatha ikhefu kukutya okunempilo. "Ii-dieters ezininzi ziqala ukubuyela kwimikhwa yazo yakudala kungekudala emva kokuyeka iiponti," utshilo uNaomi Fukagawa, MD, isithethi seAmerican Society for Nutrition. Kodwa zikho iindlela zokuhlala emgceni ngaphandle kokuzibandeza ngokwakho. Njengoko izifundo ezininzi ezitsha zibonisa, ngokwenza uhlengahlengiso oluncinci kwindlela yakho yesiqhelo, unokubambelela kwezo lahleko uyizuze nzima ngokulungileyo.

Linganisa rhoqo

"Ukuthembela kwisikali kuhlala kunika ukomelela okuhle kwimikhwa yakho esempilweni," utshilo uMeghan Butryn, Ph.D., unjingalwazi oncedisayo kwizifundo zengqondo kwiDrexel University. "Inokukunceda ukuba ubambe iinzuzo ezincinci ngaphambi kokuba zinyuke."

Xa uButryn kunye neqela lakhe lophando bafunda imikhwa yabantu abadala abaphulukene neeponti ezingama-30 okanye nangaphezulu kwaye bayigcina iminyaka eliqela, bafumanisa ukuba abo bafike kwisikali bahlala bebeka iiponti ezi-4 ngonyaka. Nangona kunjalo, ii-dieters ezinesisindo esinciphileyo kwisantya sokuphindaphindeka zifumene kabini loo mali.

Ke ngoku kufuneka ujonge kangaphi kwinqanaba lakho lokuhlambela? Kanye ngemini, ukuba kunokwenzeka. I-Dieters eyenze njalo yayineepesenti ezingama-82 ngakumbi ukuba zigcine ilahleko yazo ngaphezulu kweenyanga ezili-18 kunaleyo ibeke iliso kwinkqubela phambili yabo rhoqo, uphando olongezelelekileyo lubonisa.U-Butryn ulumkisa ukuba ukuba inani kwisikali lenyuka ngaphezulu kwe-1 okanye 2 yeepawundi (isixa esinokuthi sibangelwe bubunzima bamanzi okanye isidlo esikhulu), jonga ukuba iflegi ebomvu ilungisa indlela otya ngayo kunye nokuzilolonga.

Pump Pump Up Protein

Uphononongo oluvela kwi-American Journal of Clinical Nutrition lufumene ukuba abafazi abafumene amanqanaba aphezulu eprotheyini kwizidlo zabo (malunga ne-110 grams imihla ngemihla, okanye i-26 ekhulwini yeekhalori zabo) bagcina ukulahleka kwesisindo se-14-pounds ngaphezu konyaka. Abo bafumana ngaphantsi kwe-72 grams yeprotheyini ngosuku, okanye ngaphantsi kweepesenti ze-19 zokuthatha kwabo kwiprotheni, bagcina ilahleko ye-7 1/2-pound ngexesha elifanayo.

"Izixa eziphezulu zeprotheyini zinokubangela ukukhutshwa kweehomoni ezikunceda ukuba uzive ugcwele," utsho uPeter Clifton, Ph.D., umbhali okhokelayo wesifundo kunye nombhali we-Total Wellbeing Diet.

Kunokuba ufumane amandla ongezelelweyo kwi-carb- okanye i-fat-laden fare, yongeza iprotheyini kwizidlo ezininzi kunye nokutya. Nciphisa iimbotyi zezintso okanye i-chickpeas kwisaladi yakho, tshintshela kwi-yogurt ye-yogurt ye-yogurt evela kwiindidi eziqhelekileyo, kwaye uthengise isikhwama sakho semini se-pretzels kwi-mini-and-turkey roll-up.

Zama iZihlanu...

...iziqhamo kunye nemifuno yemifuno. Ukupakisha ipleyiti yakho ngemifuno (kunye neeorenji, iirandi, kunye neblues) akuncedi nje ukukhusela kwizifo ezahlukeneyo, kodwa kugcina iipawundi ezingaphezulu ekuthini ubuye umva. Uphononongo oluvela kumaZiko oLawulo lweNtsholongwane kunye noThintelo lweZifo (i-CDC) lufumanise ukuba abasetyhini abatya elona nani liphezulu leziqhamo kunye nemifuno yokuhambisa (ubuncinci ezintlanu ngemini, kungabandakanyi iitapile) babenamathuba angama-60 eepesenti okunciphisa umzimba kwakhona kunabo ndineenkonzo ezimbalwa. Iingcali zithi ukulayisha kwimveliso, ene-fiber ephezulu kunye nomxholo wamanzi, kuthetha ukuba unendawo encinci yokunye, ukutya okunekhalori ephezulu.

Funda Ukuthanda uMthambo

Xa iziqhamo eziqhelekileyo kunye nabatyayo beveggie abavela kwisifundo seCDC badibanisa imveliso yabo kunye nokuziqhelanisa nokuzilolonga ngamandla- ukufumana ubuncinci imizuzu engama-30 yomsebenzi uninzi lweentsuku zeveki-babephindaphindwe kabini kunokubangela ukuba ubunzima bungabikho kunabo usebenze kancinci. "Ukusebenza rhoqo kunokukunceda ugcine ubunzima bemisipha, oko kuthetha ukuba uza kutshisa amandla nokuba uphumle," utshilo uScott Going, Ph.D., unjingalwazi wesayensi yesondlo kwiYunivesithi yaseArizona. Ukongeza, umthambo unika ibhanki yeekhalori ezongezelelweyo onokuthi udlale ngazo, ikuvumela ukuba ukonwabele isilayi sekeyiki yosuku lokuzalwa okanye ibhegi encinci ye-movie popcorn ngaphandle kokufumana ubunzima.

Yitya ngokuNcinci rhoqo

Ngobungakanani beesahlulo esikhula ngokucacileyo kwaye ezinye izitya zipakisha ngaphezulu kweekhalori ezili-1 000, ayothusi into yokuba izidlo zokutyela zingonakalisa impumelelo yakho yokulahleka kobunzima. Ngokuqinisekileyo ungawunciphisa umonakalo ekudleni ngokwenza ukhetho olusempilweni. "Kodwa ukulungiselela ukutya kwakho kunokuba yeyona ndlela isebenzayo yokuqinisekisa ukuba utya ukutya okunamafutha asezantsi kunye neekhalori," utshilo uJudy Kruger, Ph.D., ugqirha osisifo kwiCDC. Ukurhola i-drive-through kunokuba luncedo ngakumbi: Xa kuthelekiswa nabantu abatya ukutya okukhawulezileyo ubuncinci kabini ngeveki, abo bakutyibilikileyo bayikhupha ngokupheleleyo imilinganiselo yabo yokugcina ubunzima ngeepesenti ezingama-62.

Ngenxa yokuba kuyinto engekho ngqiqweni ukulindela ukuba awusoze uphinde uhlale phantsi kwindawo yokutyela, uKruger ucebisa ukwahlula okungenayo kunye nomhlobo, ukufumana isahlulo sobungakanani besiqingatha (ukuba sikhona), okanye uku-odola isibheno njengokutya kwakho. Abantu abasebenzisa ezi zicwangciso babengama-28 eepesenti ngakumbi amathuba okuba bahlale kubutsha babo, kubungakanani obuncinci kunabo bangenalo.

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