Iimpazamo zokutya kweSikolweni esiDala Kufuneka uyeke ukuzenza kube kanye

Umxholo

• Ukutya okungalunganga Ingcebiso 1: Yitya kancinci kwaye utshise iikhalori ezininzi ukuba ufuna ukunciphisa umzimba.
• Ukutya okungalunganga Ingcebiso yesi-2: Amafutha ayatyebisa.
• Icebiso lesithathu lokutya okungalunganga: Musa ukutya amaqanda kuba anyusa i-cholesterol.
• Ukutya okungalunganga Ingcebiso yesi-4: Ungaze utye emva kwentsimbi yesi-8.
• Ukutya okungalunganga Ingcebiso yesi-5: Ukutya isidlo sakusasa kuqala kuqalisa imetabolism yakho.
• Uphengululo lwe

I-carb ephantsi okanye i-fat-fat? I-Paleo okanye i-vegan? Izidlo ezisisikwere ezintathu ngosuku okanye izidlo ezintlanu ezincinane? Ijaji iphumile ekusebenzeni kweendlela zokutya ezininzi ezithandwayo, kwaye njenge-dietitian ebhalisiweyo kunye ne-blogger yokutya esempilweni, ndiyeva bonke. Kodwa ngethamsanqa, sifike kude kule minyaka ingama-20 idlulileyo kwaye sineempendulo ezichanekileyo malunga nokungaxhaswanga kodwa kukholelwa ngokubanzi kwinkolelo yesondlo. (Funda: Kungenxa yokuba umhlobo wakho osebenzayo ehlasela malunga nokutya okutsha kokutya akusho ukuba usempilweni okanye ulungile kuwe.) Ezi zezinye zeengcebiso zokutya kunye neentsomi.

Ukutya okungalunganga Ingcebiso 1: Yitya kancinci kwaye utshise iikhalori ezininzi ukuba ufuna ukunciphisa umzimba.

Ukwehla kobunzima akulula njengengxaki yezibalo zebanga lesithathu. Ubunzima bakho bunqunywe zizinto ezahlukeneyo ecaleni kweekhalori ozityayo. Izinto ezifana nobudala, isini, ubuhlanga, inqanaba lomsebenzi, kunye nofuzo zonke zinempembelelo kwimetabolism yakho yendalo. Ndiyathetha, sonke sinalo mhlobo onokuthi adle uMcDonald's hash browns iveki yonke kwaye angaze afumane iponti, akunjalo? Ibinokusebenza njani ukuba ibingumdlalo ogqibeleleyo wamanani?

Ngaphandle kokutyeshela ukungafani komntu ngamnye, ukunciphisa ukulahleka kwesisindo kwi-calorie-cutting-exercise ngokuqhelekileyo kwenza ingozi ngaphezu kokulungileyo. Kwi edumileyo Ukuphulukana kakhulu uphononongo, umzekelo, abaphandi bafumanisa ukuba ukuthintela okungapheliyo iikhalori zokuncipha kobunzima okunene kuthoba isantya semetabolism yomntu kakhulu kangangokuba kuya kufuneka unciphise ngakumbi iikhalori ukuya kwinqanaba eliphantsi kakhulu ukugcina ukwehla kobunzima. Ngamanye amazwi, nokuba uyakhuphisana Eyona mpazamo inkulu okanye umntu okhangela ukuhla, yithi iiponti ezingama-30, ukuba ulahle ubunzima ekuqaleni ngokutya i-1,500 yeekhalori, kuya kufuneka ke utye i-calorie ezili-1 000 ukugcina nje ukwehla kobunzima ekuhambeni kwexesha ngenxa yesidima semetabolism.

Ngelixa uhlafuna into encinci edakisayo yenyani, mandikuncede ngokucacisa ukuba xa kufikwa kwiikhalori, imalunga nokutshintsha indlela ocinga ngayo ugxile kubungakanani kwaye endaweni yoko, ucinga ngomgangatho. Ngokomzekelo, uphando oluthile lufumene ukuba nangona iikhalori ezipheleleyo ezisetyenzisiweyo zifana, abantu abatya ukutya okuninzi okucutshungulweyo, okucolisiweyo (cinga iitshiphusi zetapile kunye neelekese) bafumana ubunzima obuninzi kunabo batya ukutya okucutshungulwayo okutyebileyo kwiinkozo ezipheleleyo, iziqhamo. , kunye nemifuno. Ke endaweni yokubala iikhalori ngokwenkolo kungakhathaliseki ukuba zivela phi na, gxila ekufumaneni ukutya okutyebileyo kwifiber, iprotein, kunye namafutha asempilweni ukuze ufumane ukondleka okuninzi ekutyeni. Yile nto ndiyithandayo ukuyibiza indibaniselwano yokulwa indlala enceda ukwanelisa iminqweno kunye nokuthintela i-spikes yegazi enokuba negalelo ekugcineni amafutha. Uyabona, uya kufumana isondlo esingaphezulu endaweni yeekhalori ezingenanto, kwaye uya kufumana izibonelelo zebhonasi yelahleko. Ndithembe, uya kuhlala kakhulu kwiikhalori ezingama-500 zebele yenkukhu, i-broccoli, kunye ne-quinoa kunokuba ubuya kwisilayidi esincinci sekhekhe.

Ukutya okungalunganga Ingcebiso yesi-2: Amafutha ayatyebisa.

Ukusukela ngaphambi kwee-1970s, ilizwe lezonyango lalithinjwe ngumbono owenziwe lula wokuba ukutya amanqatha kukutyebisile. Ukuphendula, kwabakho ukutyhala okukhulu kokutya okungenamafutha kwindawo yentengiso. Ngelishwa, xa abavelisi bokutya besusa amanqatha, bahlala befaka endaweni yeswekile kunye netyuwa. Nokuba ungumntu othanda ukutya kweKeto okanye akunjalo, namhlanje sonke singavuma ukuba amanqatha akasenguye umtyholi. Amanqatha afanelekileyo ayimfuneko ekuncedeni umzimba wakho ukuba ufunxe iiminerali kunye neevithamini, ukukhuthaza impilo entle yentliziyo, kunye negalelo ekuhlutheni nasekulawuleni ubunzima. (Funda ngakumbi ngokutya okuphezulu kumafutha anempilo ayimfuneko yonke yokutya.) Nangona kunjalo, ayingawo onke amanqatha adalwe ngokulinganayo, kwaye kuseyinyani ukuba uya kufuna ukunciphisa amafutha ahluthayo kunye ne-trans-fat intake, njengoko zombini zinokufaka isandla entliziyweni. isifo, ukutyeba, kunye nokubulawa kwezinye iingxaki zempilo.

Kuyavunywa, emva apho bendifunda isondlo, ootitshala bebesondele ekutyhaleni ubisi olungenamafutha kunye neyogathi, kodwa uphando lwanamhlanje luneengcali zokutya ezicula ingoma eyahlukileyo.Olunye uphononongo olukhulu lwafumanisa ukuba abasetyhini abatya ezona mveliso zininzi zinamafutha aphezulu ngokwenene ithotyiwe umngcipheko wokutyeba kakhulu. Kwaye olunye uphononongo lufumanise ukuba abasetyhini abatya eyona mali inamanqatha amaninzi benama-46 eepesenti emngciphekweni ophantsi wohlobo lweswekile lwesibini. Ke sukuziva ungalunganga ngokungongeza eso silayi se-cheddar kwi-burger yakho.

Kunokuba uwafungele onke amanqatha, jolise ekufumaneni uluhlu olubanzi lwamafutha ukuze ufumane eyona profayile yeasidi enamafutha ekudleni kwakho, kwaye ugxininise ekukhetheni amafutha e-polyunsaturated anentliziyo esempilweni kunye namafutha e-monounsaturated rhoqo. Eminye yemithombo yam endiyithandayo ibandakanya iipistachios, isalmon, iflakisi, imbewu kajongilanga, iavokhado, kunye neoyile ye-oliva enyulu.

Icebiso lesithathu lokutya okungalunganga: Musa ukutya amaqanda kuba anyusa i-cholesterol.

Iminyaka, amaqanda ebedume kakubi ngokusekwe kumxholo wecholesterol kunye nengcinga efanelekileyo yokuba ukutya kuphezulu ukutya I-cholesterol kufuneka ibe ngunobangela oyintloko we-cholesterol ephezulu yegazi. Into esiyaziyo ngoku kukuba amafutha atshintshayo anefuthe elikhulu kakhulu ekukhuliseni i-cholesterol embi kuneqanda lakho elingenatyala kusasa. Ngapha koko, iziphumo zamacandelo amabini amakhulu eqela lifumene ukuba ukutya iqanda ngosuku (kwaye sithetha ngeqanda lonke, hayi abamhlophe kuphela) hayi enxulunyaniswa nomngcipheko owandayo wesifo sentliziyo kubantu abasempilweni. Amaqanda ngumthombo ongabizi kakhulu, onesondlo, ofanelekileyo weprotheyini egcwele iivithamini B, ivithamin D, kunye neentlobo ezahlukeneyo ze-antioxidants. Ke qhubeka, bonwabela izikhupha zakho ezibalekayo-le pizza yesidlo sakusasa yemifuno ijongeka njengendawo elungileyo onokuqala kuyo.

Ukutya okungalunganga Ingcebiso yesi-4: Ungaze utye emva kwentsimbi yesi-8.

Ewe, ewe. Le ayizukuhamba. Inyaniso ibhombu: Umzimba wakho awazi ukuba ngubani ixesha. Inyani yile yokuba ayisiyongxaki nini utya iikhalori zakho. Kunoko, kunjalo Intoni ukhetha ukutya oko kwenza impembelelo enkulu kwimpilo yakho. Isizathu sokuba le ntsomi iphumelele, nangona kunjalo, kunokwenzeka ngenxa yohlobo lokutya oqhele ukufikelela kulo ezinzulwini zobusuku. Uninzi lwabantu aluhlali phambi kweTV lusitya iiamangile eziluhlaza kunye namaqanda abilisiweyo ngo-10 ebusuku. Hayi, kusenokwenzeka ukuba uyahlala ujikeleza kwaye ufaka ubuso bakho ngebhegi yosapho enobungakanani besonka samasi.

Unokufumanisa ukuba unqwenela ukutya emva kobusuku kuba unokuba ungaphantsi komhla. Ukuba unosuku oluxakekileyo eofisini kwaye awufumani thuba lokuthothisa de kube yintsimbi yesi-5:00, amathuba okuba ingqondo yakho ekugqibeleni ibambe umzimba wakho kwaye irhamncwa lendlala liza emva kwexesha kunokuba bekulindelwe.

Endaweni yokwenza ixesha elinomda kunye nemithetho, sombulula ukuhlala phantsi (ngokufanelekileyo) kwisidlo sakusasa esonelisayo, isidlo sasemini, kunye nesidlo sangokuhlwa (kunye nakuphi na ukutya okutyiwa okwexeshana okufunwa ngumzimba wakho) emini. Ukuba uziva ngathi ulambile emva kwesidlo sangokuhlwa, khetha ukutya okulula okunempilo ngaphambi kokulala ngefayibha, iprotein, okanye amanqatha asempilweni. Ndiyathanda umxube wepopcorn ophuma emoyeni kunye namandongomane kunye nezinye izongezo ezinesondlo, okanye ungazama itapile ikhilimu entle, okanye iikomityi zeprotein oatmeal ukwanelisa umnqweno wakho wento erhabaxa.

Ukutya okungalunganga Ingcebiso yesi-5: Ukutya isidlo sakusasa kuqala kuqalisa imetabolism yakho.

Umama wakho ukungcungcuthekisa ngayo qho kusasa xa uphuma ungxamile emnyango-isidlo sakusasa sesona sidlo sibalulekileyo sosuku! Uninzi lwakusasa-abaqhubi bathi kubalulekile ukukhaba-ukuqala imetabolism ngaphambi kokuba ubomi bakho buqhubeke. Kodwa uphando olutsha luyichasile le ithiyori yakudala. Kubonakala ngathi ukutya okanye ukungatyi isidlo sakusasa akunampembelelo ekuphumleni kwemetabolism.

Ndithi kuwe utsibe ukutya kwakho kwasekuseni? Hayi hayi! Kodwa ukutya isidlo sakusasa akubalulekanga kangako kunokutya isidlo sasemini okanye isidlo sangokuhlwa. Ukuhlala phantsi ukutya okwanelisayo, okukhumbulayo, okunokulinganisela kunceda ukugcina ingqondo kunye nomzimba wakho uphethiswe, eso sizathu esaneleyo sokutya ngokubanzi. Olunye uphando luye lwabonisa nokuba ukutya isidlo sakusasa kunokunceda ekukhuthazeni ukulawulwa kobunzima-ayisiyiyo ngoba inyusa imetabolism, kodwa kuba iyakunceda ekuthinteleni ukuba ungoyisi kamva kwimeko yakho yokuma.

Ukukhetha isidlo sakusasa esifanelekileyo kubalulekile, nako. Ngokufanelekileyo, ujonge umxube weprotheyini, i-fiber-rich carbohydrates, kunye namafutha ukuhambisa amandla ngelixa ugcina ugcwele kude kube kukutya kwakho okulandelayo. (Ukutya kwasekuseni phambi okanye emva kokuzilolonga kufanelwe ingqwalasela ethile, nangona kunjalo, nantsi into omawuyitye xa uthanda ukubila kwakho kusasa) Ngaba ufuna ukuphefumlelwa? Zama i-toast emhlophe yeembotyi ye-avocado kwisidlo sakusasa esilungeleleneyo esenza i-twist kwi-classic.

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