Umbhali: John Stephens
Umhla Wokudalwa: 21 Eyomqungu 2021
Hlaziya Umhla: 22 Eyenkanga 2024
Anonim
Iiponti ezili-10 kwiinyanga ezi-2: Isicwangciso sokutya sokuNciphisa ubunzima - Zempilo
Iiponti ezili-10 kwiinyanga ezi-2: Isicwangciso sokutya sokuNciphisa ubunzima - Zempilo

Umxholo

Ukutya okunesondlo

Ngelixa ukubala iikhalori kunye nokwenza umthambo yeyona ndlela ilungileyo yokunciphisa umzimba, kunokuba nzima xa usenza ixesha elide. Xa kuziwa ekulahlekelweni kweepawundi ezili-10 okanye ngaphezulu, ndigxile kumxholo wokutya okuxineneyo kwezondlo. Oku kunokukunceda ukuba unciphise umzimba ngaphandle kokuziva ulahlekelwe.

Ukutya okunesondlo, okanye njengoko ndithanda ukukubiza njalo, "yeyona nto ibalulekileyo kwikhalori yakho," uthelekisa ubungakanani kunye nomgangatho wezakha mzimba kunye nenani leekhalori kwinto ethile.

Ngokucacileyo, oko kuthetha ukugxininisa ukutya okunotyebileyo kwiivithamini, iiminerali, ii-phytochemicals, kunye ne-antioxidants- kunye neekhalori eziphantsi. Imizekelo ibandakanya iziqhamo ezitsha, imifuno, kunye neenkozo ezipheleleyo.

Ingaba isebenza kanjani?

Ukuxinana kwesondlo kusebenza njengokulahleka kwesisindo kunye nesixhobo sokulawula ubunzima kuba kungaziva kuthintelwa njengezinye iindlela ezinokuziva. Usonwabela ukutya okuthandayo ngokuzinxibisa ngezithako ezinobunzima.

Oku kunceda ukwandisa inani lokutya onokukutya, ngelixa ulawula iikhalori zakho. Xa uziva ugcwele, uyakwazi ukubambelela kuso nasiphi na isicwangciso sokutya.


Umthamo kunye nokugcwala zizinto ezibalulekileyo satiety. Njengoko siqala ukwetyisa ukutya, isisu sethu siyakhula ngokuthe ngcembe. Oku kuthumela umyalezo opheleleyo kwingqondo kwaye ke kunciphisa umnqweno wethu wokutya.

Lo mqondiso ubonakala ngakumbi xa sisitya ukutya okugcwaliswayo, ngesiqhelo ezo ziqulathe ifayibha, iiprotein, kunye namafutha. Kungenxa yoko le nto esi sicwangciso sokutya sinzima kuzo zombini ii-carbohydrate ezityebileyo kunye neeproteni.

Ukutya kunye nokuzilolonga

Esi sicwangciso sokutya silungiselelwe ukukunceda ulahle iiponti ezili-10 kwinyanga enye ukuya kwezimbini. Le festile inikezelwe kuba wonke umntu ufumana ukulahleka kwesisindo ngokwahlukileyo. Abanye bethu bayakwazi ukwenza utshintsho oluncinci kwaye banciphise ubunzima kanye kwi-bat, ngelixa abanye bafuna ixesha elingaphezulu ngaphambi kokuba ubunzima buqale ukuphuma.

Ndicinga ukuba kubalulekile ukuphinda ugxininise ukuba umda wexesha awunanjongo njengenkqubo.

Ukwenza utshintsho kwindlela yokuphila esempilweni kunokuthatha ixesha elide kunendlela eyaziwayo, yokulungisa ngokukhawuleza. Zama ukuba ungakhathazeki ukuba kuthatha ixesha elide kunokuba bekulindelwe. Logama nje usenza utshintsho kwindlela otya ngayo kwaye usebenza, uya kuthi ekugqibeleni ufikelele kwinjongo yakho.


Ukuqinisekisa ukuba uyakwenza, kufuneka udibanise isicwangciso sakho sokutya esitsha kunye nokuzilolonga rhoqo. Ithetha ntoni loo nto, ngokuchanekileyo?

Nyusa i-cardio kwaye ungeze uqeqesho oluphezulu lwamaxesha ambalwa ngeveki. Oku kulungelelanisa kugxile ekuphuculeni impilo yentliziyo ngelixa ukonyusa imetabolism. Khetha imisebenzi esebenza ngcono kuwe, njengoko kunokwenzeka ukuba unamathele kwinto ukuba uyakonwabela ukuyenza.

Kubaqalayo, jolisa malunga nemizuzu engama-30 ye-cardio kathathu ngeveki.Kulabo abasele bezilolonge rhoqo, jolisa kwimizuzu engama-50 ukuya kuma-60 ye-cardio, kathathu ukuya kwezine ngeveki.

Ikholeji yaseMelika yoNyango lwezeMidlalo icebisa ubuncinci imizuzu eli-150 yokuzivocavoca ngamandla ngeveki. Nokuba awukwazi ukudibana neli nani, uya kuxhamla nakuwuphi na umthambo owenzayo.

Ukutsiba-ukuqala ukwehla kobunzima kunye nokwandisa ukutshiswa kweekhalori, yenze ibe yinjongo yokongeza uqeqesho lokuphumla enye ukuya kwiintsuku ezimbini ngeveki. "Uqeqesho lwexeshana" luthetha nje ukutshintshisa ukuqhuma komsebenzi omkhulu kunye namathuba emisebenzi elula.


Zininzi iiklasi zokuzilolonga ezilandela le fomathi (njengokujikeleza, inkampu yeebhutsi, kunye neeklasi zekhefu elithile). Ukuba awukwazi ukufikelela kwiklasi, yenza i-workout yakho yokuphumla ngokuxuba imizuzwana engama-30 ukuya kwimizuzu emi-2 yomsebenzi onzima, olandelwa kukufumana kwakhona okuphakathi; Phinda lo mjikelo imizuzu engama-20 ukuya kwengama-40.

Njengoko kuchaziwe apha ngasentla, esi sicwangciso sokutya sigxile kwifayibha ephezulu, ukutya okuxineneyo kwezondlo.

Zive ukhululekile ukusebenzisa izinto ezingena endaweni yazo kwaye wenze utshintsho njengoko kufuneka. Umzekelo, ukuba sicebisa ikomityi enye yesipinatshi, unokufaka endaweni ye-1 indebe ye-kale, lettuce, okanye enye imifuno.

Usuku 1

Isidlo sakusasa: Ukutya kunye neziqhamo

  • 1 indebe yokutya okuziinkozo, ukutya okune-fiber eninzi, njenge-oatmeal, kunye neekomityi ezi-1 ukuya kwezi-2 zeziqhamo ezikhethiweyo. Ncedisa ngekomityi e-1 yobisi olungenaswekile, olunamafutha asezantsi okanye olungenamafutha okanye ubisi olungenalo ubisi. Ezinye izityalo ezinefayibha ephezulu zibandakanya ingqolowa ecekeceke kunye ne-bran-based cereal. Faka iproteni okanye amanqatha asempilweni wokugcina ukugcwala, kwaye ukhethe ukhetho olusezantsi lweswekile.

Isidlo sasemini: Quinoa tabbouleh

  • 1 ikomityi kunye neapile kunye nesiqwenga samasi. Unokwenza i-tabbouleh ngaphambi kwexesha, ulungiselele ngokwaneleyo isidlo sasemini kwakhona ngomso!

Isidlo sangokuhlwa: IPad thai engenasimahla

  • Ukuhanjiswa kwe-pad-thai yasimahla. Fumana iresiphi!

I-snack (nangaliphi na ixesha):

  • I-1/4 yekomityi yokuxuba indebe okanye iiamangile

Usuku 2

Isidlo sakusasa: I-Veggie-egg scramble

  • Amaqanda amabini apheleleyo aqhekeza ikomityi enye yesipinatshi esinqunqiweyo, itamati enye enkulu, kunye ne-1/2 yekomityi yamakhowa. Hlanganisa kwi-1/4 yekomityi ye-mozzarella ushizi ngaphambi kokukhonza.

Isidlo sasemini: Quinoa tabbouleh

  • 1 indebe yequinoa tabbouleh (okuseleyo izolo) nge-3 oz. yenkukhu ephekiweyo, ebunjiweyo (okanye iprotein ekhethiweyo)

Isidlo sangokuhlwa: I-polenta yetomato-isipinatshi

  • Enye yokukhonza i-polenta kunye neetamatato ezigcobileyo kunye nesipinashi. (Yenza okongeziweyo ukuze ube nesidlo sasemini ngomso.)

I-snack (nangaliphi na ixesha):

  • I-1/2 indebe yabantwana iminqathe nge-1 tbsp. hummus

Usuku 3

Isidlo sakusasa: Green smoothie

  • Hlanganisa ndawonye i-1 indebe yobisi lwe-almond okanye olunye ubisi, i-1 indebe ye-de-stem enamaqabunga ama-kale okanye isipinashi somntwana, enye ibhanana enkulu evuthiweyo, ekhethiweyo, i-1 tbsp. ibhotolo yeamangile okanye ibhotolo yamandongomane, 1 tbsp. Imbewu ye-chia okanye i-flaxseed yomhlaba, i-pinch yesinamon yomhlaba, kunye neebhubhu ezimbini zomkhenkce.

Isidlo sasemini: Utamatisi-isipinatshi polenta

  • Inye ekhonza i-polenta kunye neetumato ezigcadiweyo kunye nesipinatshi (okushiyekileyo kwisidlo sangokuhlwa sangokuhlwa)

Isidlo sangokuhlwa: I-lasagna yolusu

  • Omnye okhonza i-lasagna enesikhumba

I-snack (nangaliphi na ixesha):

  • Iapile enye ene-1 tbsp. ibhotolo yeamangile

Usuku 4

Isidlo sakusasa: Ukutya kunye neziqhamo

  • 1 indebe epheleleyo-ingqolowa, ifayibha eninzi kunye neekomityi ezi-2 zeziqhamo ezikhethiweyo. Ncedisa ngekomityi e-1 yobisi olunamafutha asezantsi okanye olungenamafutha okanye ubisi olungenancindi. Isiriyeli ezinefayibha ephezulu zibandakanya i-oatmeal, ingqolowa eyosiweyo, ii-cereal-based cereal.

Isidlo sasemini: Isaladi yeCobb yemifuno

  • Iikomityi ezingama-21/2 eziphezulu ze-lettuce ezikhethiweyo kunye ne-1/3 yekomityi ye-garbanzo yeembotyi, isiqingatha sekhukhamba esisikiweyo, enye itamatato encinciweyo, ikota ye-avocado, iqanda elinye elibilisiweyo kunye ne-11/2 tbsp. vinaigrette.

Isidlo sangokuhlwa: Iiprotheyini, ii-veggie, iinkozo

  • 3 oz. yeprotein ephekiweyo yokukhetha, 1 ukuya kwi-2 iikomityi eziphekiweyo zemifuno ekhethiweyo, kunye ne-1/2 yekomityi yekofu ephekiweyo

I-snack (nangaliphi na ixesha):

  • Isiqhamo esinye esikhulu esikhulu, isiqingatha kwaye sigalelwe nge-1 tbsp. ubusi, kunye ne-1/8 yekomityi yekomityi okanye imbewu

Usuku 5

Isidlo sakusasa: Oatmeal

  • Yenza ikomityi ye-oatmeal ephekiweyo e-1 kunye neekomityi ezi-2 zeziqhamo ozikhethileyo (zama iziqhamo ezifriziwe ukunciphisa iindleko; yongeza xa upheka i-oatmeal). Ncedisa ngekomityi e-1 yobisi olunamafutha angenaswekile okanye ubisi lwe-nonfat okanye ubisi olungenalo ubisi.

OKANYE

Isidlo sakusasa: Green smoothie

  • Hlanganisa ndawonye i-1 indebe yobisi lwe-almond okanye olunye ubisi, i-1 indebe ye-de-stemed amaqabunga ama-kale okanye isipinashi somntwana, ibhanana enye evuthiweyo ekhethiweyo, enqunywe kwiinqununu, 1 tbsp. ibhotolo yeamangile okanye ibhotolo yamandongomane, 1 tbsp. Imbewu ye-chia okanye i-flaxseed yomhlaba, i-pinch yesinamon yomhlaba, kunye neebhubhu ezimbini zomkhenkce.

Isidlo sasemini: Isisongelo seHummus

  • I-lavash enye (okanye isongezo esipheleleyo sengqolowa ekhethiweyo) ene-1/4 yekomityi ye-hummus, 1 inkomishi yamagqabi esipinatshi, i-1/2 yekomityi yeepepper ebomvu, i-1/2 yekomityi yekomityi yemicu, kunye ne-1/4 yekomityi yeminqathe yomnqatha. Qengqeleka kwaye wonwabe!

Isidlo sangokuhlwa: Iiprotheyini, ii-veggie, iinkozo

  • 3 oz. iprotheni ephekiweyo yokuzikhethela, 1 ukuya kwi-2 iikomityi eziphekiweyo zemifuno ekhethiweyo, 1/2 indebe ephekiweyo yengqolowa ekhethiweyo

I-snack (nangaliphi na ixesha):

  • Ibha enye yokutya esekwe kukutya njengeLarabar okanye iRXBar.

Usuku 6

Isidlo sakusasa: I-Veggie-egg scramble

  • Amaqanda amabini apheleleyo aqhekeza ikomityi enye yesipinatshi esinqunqiweyo, itamati enye enkulu, kunye ne-1/2 yekomityi yamakhowa. Hlanganisa kwi-1/4 yekomityi ye-mozzarella ushizi ngaphambi kokukhonza.

Isidlo sasemini: I-turkey etshayiweyo kunye nesaladi emhlophe yeembotyi

  • Iikomityi ezingama-21/2 eziphezulu ze-lettuce ekhethiweyo kunye ne-3 oz. webele le-turkey elitshayiweyo, isiqingatha sekhukhamba esisikiweyo, ikomityi ye-1/4 enkonkxiweyo, iimbotyi ezimhlophe ezixutywe, ipere enye encinci esisikiweyo, iidiliya ezibomvu ezingenambewu ezili-10, 11/2 tbsp. i-walnuts ecoliweyo, kunye ne-11/2 tbsp. vinaigrette.

Isidlo sangokuhlwa: Rainbow soba noodles

  • Ukukhonza (malunga neekomityi ezi-2), ezibandakanya i-soba (i-buckwheat) i-noodle, i-tofu, kunye nemifuno eninzi

I-snack (nangaliphi na ixesha):

  • I-1/2 yekomityi edamame ene-steamed kwiipods

Usuku 7

Isidlo sakusasa: Oatmeal

  • Yenza ikomityi e-oatmeal ephekiweyo e-1 kunye neekomityi ezi-1 ukuya kwezi-2 zeziqhamo ozikhethileyo (zama iziqhamo eziqanduselweyo ukunciphisa iindleko uze uzongeze xa upheka i-oatmeal). Ncedisa ngekomityi ye-1 yamafutha asezantsi angenaswekile okanye ubisi olungafaki mafutha okanye ubisi olungenalo ubisi, kunye ne-1/8 indebe yamandongomane okanye imbewu okanye iprotein / amanqatha asempilweni okhethiweyo.

Isidlo sasemini: Ukutya ngaphandle!

  • Ukukhetha ukubamba uhambe uye entloko kwiChipotle. Myalelo we-burrito isaladi isitya kunye neembotyi ezimnyama, imifuno ye-fajita-style, i-guacamole, i-chile-chile salsa kunye ne-tomato salsa.

Isidlo sangokuhlwa: Creamy vodka steak pasta

  • Olunye ukhonza kwesi sixhobo esine-creamy vodka steak pasta

I-snack (nangaliphi na ixesha):

  • Isikhongozeli esinye (malunga ne-6 oz.) Seyogathi engenanto kunye ne-1/2 ukuya kwi-1 indebe yamajikijolo exutywe kwi-1/2 tbsp. yobusi

UAlex Caspero, MA, RD, ngumbhali we Konwabisa uLwazi. Ukwangutitshala weyoga kunye nolawulo lobungcali, ejolise ekukuncedeni ukuba ukhulise ubudlelwane obunempilo kunye nokutya kwakho, ufumane "ubunzima obonwabileyo" Mlandele kwi-Twitter @iqosweb!

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