Ukuphononongwa kokutya kwe-Optavia: Ngaba kuyasebenza ekulahlekeni kwesisindo?

Umxholo

• Inqaku lokutya kwezeMpilo: 2.25 ngaphandle kwe 5
• Kukuthini ukutya kwe-Optavia?
• Iinguqu zokutya
• Ukulandela njani ukutya kwe-Optavia
• Amanyathelo okuqala
• Isigaba sokugcina
• Ngaba inokukunceda ukunciphisa umzimba?
• Ezinye izibonelelo ezinokubakho
• Kulula ukulandela
• Ngamana unokuphucula uxinzelelo lwegazi
• Inika inkxaso eqhubekayo
• Izinto ezinokubakho ezantsi
• Iikhalori eziphantsi kakhulu
• Ngaba kunokuba nzima ukunamathela kuyo
• Ngaba zinokubiza
• Isenokungahambelani nezinye iipateni zokutya
• Ingakhokelela ekubeni ubuye kwakhona ubunzima
• I-Optavia Fuelings iqhutywa kakhulu
• Abaqeqeshi benkqubo abazizo iingcali zezempilo
• Ukutya ukutya
• Ukutya okumele kukuphephe
• Imenyu yesampulu
• Umgca wezantsi

Inqaku lokutya kwezeMpilo: 2.25 ngaphandle kwe 5

Ukuba awukuthandi ukupheka okanye unexesha lokwenza ukutya, unokuba nomdla kukutya okunciphisa ixesha lakho ekhitshini.

Ukutya kwe-Optavia kwenza kanye oko. Ikhuthaza ukulahleka kwesisindo ngokudityaniswa kweekhalori ezisezantsi, iimveliso esele zenziwe, ukutya okulula okuphekwe ekhaya, kunye nenkxaso yomntu ngamnye evela kumqeqeshi.

Okwangoku, usenokuzibuza ukuba ikhuselekile kwaye inazo na izinto ezisezantsi.

Eli nqaku liphonononga okuhle kunye nokubi kwesidlo seOptavia, kunye nokusebenza kwayo, ukukunceda uthathe isigqibo sokuba kukulungele.

• Amanqaku ewonke: 2.25
• Ukukhawuleza ukunciphisa umzimba: 4
• Ukuphulukana nobunzima bexesha elide: 1
• Kulula ukulandela: 3
• Umgangatho wesondlo: 1

ISIQINISEKISO SOKUGQIBELA: Ukutya kweOptavia kubonisiwe kukhokelela ekulahlekelweni ngumzimba okwexeshana, kodwa uphando luyafuneka kwimpumelelo yexesha elide. Isicwangciso sokulahleka kwesisindo sinokukhetha okukhawulelwe kukutya kwaye sixhomekeke kakhulu kwizibhengezo esele zenziwe kwangaphambili, ukutya okusetyenzwe kakhulu kunye nokutya okulula.

Kukuthini ukutya kwe-Optavia?

Ukutya kwe-Optavia yeyakwaMedifast, inkampani ethatha indawo yokutya.Zombini ukutya kwayo okuphambili (okwabizwa ngokuba yiMedifast) kunye neOptavia ziikhalori ezisezantsi, iinkqubo ezincitshisiweyo zecarb ezidibanisa ukutya okupakishwe kunye nezidlo ezenziwe ekhaya ukukhuthaza ukwehla kobunzima.

Nangona kunjalo, ngokungafaniyo neMedifast, ukutya kweOptavia kubandakanya uqeqesho lomntu ngamnye.

Ngelixa unokukhetha kwizinto ezininzi onokukhetha kuzo, zonke zibandakanya iimveliso ezinophawu olubizwa ngokuba yi-Optavia Fuelings kunye nezinto zokungena ezenziwe ekhaya ezaziwa ngokuba kukutya oku-Lean kunye noGreen.

I-Optavia Fuelings iquka izinto ezingaphezulu kwe-60 ezisezantsi kwiikhabhobhothi kodwa zineeprotheyini kunye neenkcubeko zeprobiotic, eziqulathe iibacteria ezinobuhlobo ezinokukhulisa impilo yakho yamathumbu. Oku kutya kubandakanya imigoqo, iicookies, ukushukuma, iipapa, iisiriyeli, iisuphu, kunye neepasta ().

Nangona zinokubonakala ngathi ziphezulu kwii-carbs, i-Fuelings yenzelwe ukuba ibe sezantsi kwii-carbs kunye neswekile kuneenguqulelo zesiko zokutya okufanayo. Ukufezekisa oku, inkampani isebenzisa izinto ezingena endaweni yeswekile kunye neesayizi ezincinci zesahlulo.

Ukongeza, iiFuelings ezininzi zipakisha i-whey protein powder kunye neprotein ye-soy yodwa.

Kulabo abanomdla wokupheka, inkampani ibonelela ngomtya wokutya okwenziwe kwangaphambili we-carb ebizwa ngokuba yiFlavors yasekhaya enokuthi ithathe indawo yokutya okuLuhlaza kunye noGreen.

Iinguqu zokutya

Ukutya kwe-Optavia kubandakanya iinkqubo zokunciphisa umzimba kunye nesicwangciso sokugcina ubunzima:

• Ubungakanani obulungileyo beSicwangciso sesi-5 & 1. Isicwangciso esaziwa kakhulu, le nguqulo ibandakanya ii-Optavia Fuelings ezintlanu kunye nokutya okulungelelanisiweyo kunye nokutya okuluhlaza yonke imihla.
• Ubunzima obulungileyo 4 & 2 & 1 Isicwangciso. Kulabo bafuna iikhalori ezingaphezulu okanye ubhetyebhetye ekukhetheni ukutya, esi sicwangciso sibandakanya ii-Optavia Fuelings, izidlo ezibini ezi-Lean kunye noGreen, kunye nesiselo esinye ngosuku.
• Isicwangciso seMpilo esifanelekileyo se3 & 3. Eyilelwe ukugcinwa, le ibandakanya ii-Optavia Fuelings ezintathu kunye nokutya okuLinganisiweyo nokutya okuluhlaza ngemini.

Inkqubo yeOptavia ibonelela ngezixhobo ezongezelelweyo ukunceda ukunciphisa umzimba kunye nokugcinwa, kubandakanya iingcebiso kunye nenkuthazo ngomyalezo obhaliweyo, iiforamu zoluntu, iifowuni zenkxaso ngeveki, kunye nenkqubo ekuvumela ukuba usete izikhumbuzo zokutya kunye nokulandela ukutya kunye nomsebenzi.

Inkampani ikwabonelela ngeenkqubo ezikhethekileyo zoomama abangabongikazi, abantu abadala abadala, ulutsha, kunye nabantu abanesifo seswekile okanye igawuthi.

Nangona i-Optavia ibonelela ngezi zicwangciso zikhethekileyo, akucaci nokuba oku kutya kukhuselekile na kubantu abaneemeko ezithile zonyango. Ukongeza, ulutsha kunye noomama abancancisayo banezidingo ezizodwa zezondlo kunye neekhalori ezingenakuhlangatyezwa kukutya kweOptavia.

Ukutya kweOptavia kungokwakwaMedifast kwaye kubandakanya ukuthengwa kwangaphambili, ukutya okwahlulelweyo kunye nokutya okuncinci, ukutya okuncinci okwenziwe ekhaya, kunye nokuqeqesha okuqhubekayo ukukhuthaza ubunzima kunye nokulahleka kwamafutha.

Ukulandela njani ukutya kwe-Optavia

Kungakhathaliseki isicwangciso osikhethayo, uqala ngokuthetha ngefowuni kunye nomqeqeshi ukukunceda ukuba ukhethe isicwangciso se-Optavia sokulandela, ukuseta iinjongo zokulahleka kwesisindo, kunye nokuziqhelanisa nenkqubo.

Amanyathelo okuqala

Ukwehla kobunzima, uninzi lwabantu luqala ngeSicwangciso esifanelekileyo seSisindo 5 & 1, eyi-800-1,000 yekhalori yerejimeni ekuncedayo yehle iiponti ezili-12 (5.4 kg) ngaphezulu kweeveki ezili-12.

Kwesi sicwangciso, utya ii-Optavia Fuelings ezi-5 kunye nesidlo esi-1 esi-Lean nesokuhlaza yonke imihla. Wenzelwe ukuba utye isidlo esi-1 rhoqo emva kweeyure ezingama-2-3 kwaye ubandakanye nemizuzu engama-30 yokuzivocavoca umzimba ngokumodareyitha iintsuku ezininzi zeveki.

Ngokupheleleyo, i-Fuelings kunye nesidlo asiboneleli ngaphezulu kwe-100 gram yee-carbs ngosuku.

Uyalela oku kutya kwiwebhusayithi yomqeqeshi wakho, njengoko abaqeqeshi be-Optavia behlawulwa ngekhomishini.

Ukutya okunezinongo kunye nokuGreen kuyilelwe ukuba kube neeprotheyini eziphezulu kunye neecarbs ezisezantsi. Isidlo esinye sinika ii-ounces ezingama-5-7 (145-200 gram) yeprotein ephekiweyo, ii-servings ezintathu zemifuno engeyiyo enesitatshi, ukuya kuthi ga kwi-2 yamafutha asempilweni.

Esi sicwangciso siquka i-1 yokutya okukhethiweyo ngosuku, ekufuneka livunywe ngumqeqeshi wakho. Ukutya okuvunyiweyo okutyikityiweyo kubandakanya izinti ezi-3 zeseleri, ikomityi ye-1/2 (i-60 gram) ye-gelatin engenashukela, okanye i-1/2 i-ounce (i-14 gram) yamandongomane.

Le nkqubo ikwabandakanya isikhokelo sokutyela esichaza indlela yoku-odola ukutya oku-Lean kunye noGreen kwindawo yakho yokutyela oyithandayo. Gcina ukhumbula ukuba utywala budimazekile kwisicwangciso se-5 & 1.

Isigaba sokugcina

Nje ukuba ufikelele kubunzima bakho obufunayo, ungena kwisigaba sokutshintsha kweeveki ezi-6, ezibandakanya ukunyusa kancinci iikhalori ukuba zingadluli kwi-1,550 yeekhalori ngosuku kunye nokongeza kukutya okunezinto ezininzi, kubandakanya ukutya okuziinkozo, iziqhamo, kunye nobisi olunamafutha asezantsi.

Emva kweeveki ezi-6, wenzelwe ukuba usiya kwisicwangciso seMpilo esigqibeleleyo se-3 & 3, esibandakanya izidlo ezi-3 ezi-Lean kunye noGreen kunye ne-3 Fuelings yonke imihla, kunye nokuqeqeshwa okuqhubekayo kwe-Optavia.

Abo banamava enkqubela phambili kwinkqubo banokhetho lokuqeqeshwa njengomqeqeshi weOptavia.

Isicwangciso sokulahleka kwesisindo se-Optavia 5 kunye ne-1 sisezantsi kwiikhalori kunye nee-carbs kwaye kubandakanya i-Fuelings esele ifakiwe kunye ne-carb ephantsi yokutya kunye nokutya okuluhlaza ngosuku. Nje ukuba ufezekise ubunzima bakho beenjongo, utshintshela kwisicwangciso sokugcina esilinganiselweyo.

Ngaba inokukunceda ukunciphisa umzimba?

Ukutya kwe-Optavia kuyilelwe ukunceda abantu ukuba banciphise ubunzima kunye namafutha ngokunciphisa iikhalori kunye nee-carbs ngokutya okulawulwa zizabelo kunye nokutya okulula.

Isicwangciso se-5 & 1 silinganisela iikhalori ukuya kwi-800-1,000 yeekhalori ngemini eyahlulwe phakathi kwezidlo ezi-6 ezilawulwa ngokulawulwa.

Ngelixa uphando luxubekile, ezinye izifundo zibonise ukulahleka kobunzima obukhulu ngezicwangciso zokutshintsha ukutya ngokupheleleyo okanye ngokungafaniyo xa kuthelekiswa nokutya okuthintelwe ikhalori (,).

Izifundo zikwabonisa ukuba ukunciphisa ikhalori iyonke kusebenza ngokukuko kobunzima kunye nelahleko yamafutha- njengoko ukutya okuncinci kwe-carb, ubuncinci kwixesha elifutshane (,,,,).

Isifundo seeveki ezili-16 kubantu abali-198 abanobunzima obugqithisileyo okanye ukutyeba kakhulu bafumanisa ukuba abo bakwisiCwangciso se-5 & 1 se-Optavia babenobunzima obuphantsi kakhulu, amanqanaba amanqatha, kunye nokujikeleza kwesinqe, xa kuthelekiswa neqela lolawulo ().

Ngokukodwa, abo bakwisicwangciso se-5 & 1 balahle i-5.7% yobunzima bomzimba wabo, ngokomndilili, nge-28.1% yabathathi-nxaxheba baphulukana ne-10%. Oku kunokucebisa izibonelelo ezongezelelekileyo, njengoko uphando lunxulumana ne-5-10% yokulahleka kwesisindo nomngcipheko ophunguliweyo wesifo sentliziyo kunye nohlobo lweswekile 2 (,).

Ukuqeqesha umntu omnye kunokuba luncedo ngokunjalo.

Isifundo esinye sifumanise ukuba abantu abakwi-5 & 1 yokutya abagqibe ubuncinci i-75% yeeseshoni zokuqeqesha baphulukana nobunzima obungaphezulu kokuphindwe kabini kunabo bathathe inxaxheba kwiiseshoni ezimbalwa ().

Nangona kunjalo, kuya kufuneka ugcine ukhumbula ukuba olu phononongo luxhaswe ngemali yiMedifast.

Kuyafana, ezinye izifundo ezininzi zibonisa ukuphucuka okubonakalayo ekulahlekelweni kwesisindo sexesha elifutshane kunye nexesha elide kunye nokunamathela ekudleni kwiinkqubo ezibandakanya uqeqesho oluqhubekayo (,,,).

Okwangoku, akukho zifundo zivavanye iziphumo zexesha elide zokutya kwe-Optavia. Okwangoku, isifundo kwisicwangciso esifanayo seMedifast siphawule ukuba yi-25% kuphela yabathathi-nxaxheba abagcina ukutya ukuya kuthi ga kunyaka-1 ().

Olunye uvavanyo lubonise ukubuyisa kwakhona ngexesha lesigaba sokugcina ubunzima kulandela ukutya kwe-5 & 1 Medifast diet).

Umahluko kuphela phakathi kwe-5 kunye ne-1 yokutya okune-Medifast kunye ne-5 kunye ne-1 Optavia Plan kukuba i-Optavia ibandakanya uqeqesho.

Ngokubanzi, uphando olongezelelweyo lufunekayo ukuvavanya ukusebenza kwexesha elide kwe-Optavia yokutya.

I-calorie ephantsi yokutya i-Optavia, icebo eliphantsi le-carb libandakanya inkxaso eqhubekayo evela kubaqeqeshi kwaye ibonakalisiwe ukuba ikhokelele kubunzima bexesha elifutshane kunye nokulahleka kwamafutha. Nangona kunjalo, ukusebenza kwayo ixesha elide akwaziwa.

Ezinye izibonelelo ezinokubakho

Ukutya kwe-Optavia kunezibonelelo ezongezelelekileyo ezinokuthi zikhuthaze ukunciphisa umzimba kunye nempilo iyonke.

Kulula ukulandela

Njengokuba ukutya kuxhomekeke ikakhulu kwiiPetroli ezibekelwe kwangaphambili, unoxanduva lokupheka isidlo esinye kuphela ngosuku kwisiCwangciso se-5 & 1.

Ngaphezulu, isicwangciso ngasinye siza kunye neelog zokutya kunye nesampulu yezicwangciso zesidlo ukwenza ukuba kube lula ukulandela.

Ngelixa ukhuthazwa ukuba upheke i-1-3 yokutya kunye nokutya okuluhlaza ngemini, kuxhomekeke kwisicwangciso, kulula ukuzenza-njengoko le nkqubo ibandakanya iiresiphi ezithile kunye noluhlu lokutya onokukhetha kuko.

Ngapha koko, abo bangenamdla wokupheka banokuthenga ukutya okuhlanganisiweyo okubizwa ngokuba yiFlavors of Home ukuthatha indawo yokutya okuLuhlaza kunye nokuGreen.

Ngamana unokuphucula uxinzelelo lwegazi

Iinkqubo ze-Optavia zinokunceda ukuphucula uxinzelelo lwegazi ngokunciphisa umzimba kunye nokutya okungapheliyo kwe-sodium.

Ngelixa ukutya kwe-Optavia kungakhange kwenziwe uphando ngokukodwa, isifundo seeveki ezingama-40 kubantu abangama-90 abanobunzima obugqithisileyo okanye ukutyeba kakhulu kwinkqubo efanayo yeMedifast ityhila ukuncipha okukhulu koxinzelelo lwegazi ().

Ukongeza, zonke izicwangciso zokutya ze-Optavia ziyilelwe ukubonelela ngaphantsi kwe-2,300 mg ye-sodium ngosuku - nangona kukuwe ukuba ukhethe ukhetho olusezantsi lwesodium kwizidlo ezi-Lean kunye neGreen.

Imibutho emininzi yezempilo, kubandakanya ne-Institute of Medicine, American Heart Association, kunye ne-United States Department of Agriculture (USDA), bacebisa ukusebenzisa ngaphantsi kwe-2,300 mg yesodium ngosuku.

Kungenxa yokuba ukutya okunesodiyam ephezulu kunxulunyaniswa nomngcipheko owandayo woxinzelelo lwegazi kunye nesifo sentliziyo kubantu abanovakalelo ngetyuwa (,,).

Inika inkxaso eqhubekayo

Abaqeqeshi bezempilo i-Optavia bafumaneka kulo lonke ixesha lokulahleka kwesisindo kunye neenkqubo zokugcina.

Njengoko sele kutshiwo apha ngasentla, olunye uphononongo lufumene ubudlelwane obubalulekileyo phakathi kwenani leeseshoni zokuqeqesha kwisicwangciso se-Optavia 5 & 1 kunye nokuphucula ukunciphisa umzimba ().

Ngaphaya koko, uphando lubonisa ukuba ukuba ngumqeqeshi wobomi okanye umcebisi unokunceda ukugcinwa kobunzima bexesha elide (,).

Inkqubo yeOptavia inezibonelelo ezongezelelweyo, njengoko kulula ukuyilandela kwaye inika inkxaso eqhubekayo. Ngokunciphisa umda we-sodium, inokukunceda ukunciphisa uxinzelelo lwegazi kwabanye abantu.

Izinto ezinokubakho ezantsi

Ngelixa ukutya kwe-Optavia kunokuba yindlela esebenzayo yokunciphisa abanye, inezinto ezininzi ezinokubangela ukwehla.

Iikhalori eziphantsi kakhulu

Nge-800-1,2000 yeekhalori ngosuku, inkqubo ye-Optavia 5 & 1 iphantsi kakhulu kwiikhalori, ngakumbi kubantu abaqhele ukutya ama-2,000 okanye nangaphezulu ngemini.

Ngelixa oku kuncitshiswa ngokukhawuleza kweekhalori kungakhokelela ekulahlekelweni kwesisindo ngokubanzi, uphando lubonakalisile ukuba lunokukhokelela ekulahlekelweni yimisipha ebalulekileyo)

Ngapha koko, ukutya okuphantsi kweekhalori kunokunciphisa inani leekhalori zomzimba wakho otshisa nge-23%. Le metabolism icothayo inokuhlala nasemva kokuba uyeke ukuthintela iikhalori (,).

Ukuthintelwa kweekhalori kungakhokelela kukungonelisi ngokwaneleyo kwezondlo, kubandakanya iivithamini kunye neeminerali (,).

Ngenxa yoko, abantu abaneemfuno ezongezelelekileyo zekhalori, njengabafazi abakhulelweyo, iimbaleki, kunye nabantu abakhutheleyo, kufuneka bathathe inkathalelo ekhethekileyo yokuhlangabezana neemfuno zezondlo xa benciphisa ikhalori.

Okokugqibela, uphando lubonisa ukuba ukutya okuphantsi kweekhalori kubangela ukwanda kwendlala kunye neminqweno, enokwenza ukubambelela kwexesha elide kube nzima ngakumbi (,).

Ngaba kunokuba nzima ukunamathela kuyo

Isicwangciso se-5 kunye ne-1 siquka ii-Fuelings ezi-5 esele zifakiwe kunye nesidlo esinye se-carb esincinci ngosuku. Ngenxa yoko, inokuthintela ukhetho lokutya kunye nokubala kweekhalori.

Njengoko unokudinwa ukuxhomekeka ekutyeni okulungiselelwe kwangaphambili kwizidlo zakho ezininzi, kunokuba lula ukukopa kwindlela otya ngayo okanye ukuphuhlisa ukuthanda kwakho okunye ukutya.

Ngelixa isicwangciso sokugcina sinomda omncinci, sisaxhomekeke kakhulu kwi-Fuelings.

Ngaba zinokubiza

Ngaphandle kwesicwangciso sakho esithile, ukutya kweOptavia kunokuba kubiza.

Malunga neeveki ezi-3 ze-Optavia Fuelings -kujikeleze i-servings ezili-120- kwisicwangciso esi-5 & 1 sixabisa i-350-5050 yeedola. Nangona oku kukwagubungela indleko zoqeqesho, ayibandakanyi ixabiso lezinto zokutya zokutya oku-Lean kunye noGreen.

Kuxhomekeka kuhlahlo-lwabiwo mali lwakho, unokufumana ukuba kubiza imali encinci ukuziphekela.

Isenokungahambelani nezinye iipateni zokutya

Ukutya kwe-Optavia kubandakanya iinkqubo ezikhethekileyo zokutya inyama, abantu abanesifo seswekile, kunye nabasetyhini abancancisayo. Ngapha koko, malunga nesibini kwisithathu seemveliso zayo ziqinisekisiwe ukuba azina-gluten. Nangona kunjalo, ukhetho lilinganiselwe abo kwizidlo ezithile.

Umzekelo, i-Optavia Fuelings ayizilungelanga iivegans okanye abantu abane allergy yobisi kuba uninzi lwezinto onokukhetha kuzo zinobisi.

Ngapha koko, i-Fuelings isebenzisa izithako ezininzi, ke abo banezinto ezaliwa kukutya kufuneka bafunde ngononophelo iilebheli.

Okokugqibela, inkqubo ye-Optavia ayikhuthazwa kubafazi abakhulelweyo kuba ayinako ukuhlangabezana neemfuno zabo zesondlo.

Ingakhokelela ekubeni ubuye kwakhona ubunzima

Ukufumana kwakhona ubunzima kunokuba yinkxalabo emva kokumisa inkqubo.

Okwangoku, akukho phando luye lwavavanya ukubuyisa kwakhona ubunzima emva kwesidlo seOptavia. Okwangoku, kuphononongo olufanayo, i-16-veki yokutya kweMedifast, abathathi-nxaxheba baphinde bafumana umndilili weepawundi ezili-11 (4.8 kg) kwiiveki ezingama-24 zokuphela kwenkqubo ().

Esinye isizathu esinokubangela ukuba ubuye ubuye kwakhona kukuxhomekeka kwakho kwizinto zokutya ezihlanganisiweyo. Emva kokutya, kunokuba nzima ukutshintsha uye kuthenga kunye nokupheka ukutya okusempilweni.

Ukongeza, ngenxa yothintelo lwekhalori enkulu yesiCwangciso se-5 & 1, ukuphinda kubuye ubunzima kunokubangelwa kukucothisa okuthe chu.

I-Optavia Fuelings iqhutywa kakhulu

Ukutya kwe-Optavia kuxhomekeke kakhulu kwizinto zokutya esele zilungiselelwe kwangaphambili. Ngapha koko, ungatya ii-Fuelings eziyi-150 esele zilungiselelwe inyanga nenyanga kwisiCwangciso se-5 & 1.

Esi sisizathu sokukhathazeka, njengoko uninzi lwezi zinto ziqhubekeka kakhulu.

Ziqulathe izixa ezikhulu zezongezo zokutya, izinto ezingena endaweni yeswekile, kunye neeoyile zemifuno ezigqityiweyo, ezinokuthi zonakalise impilo yakho yamathumbu kwaye zinegalelo kukudumba okungapheliyo (,,).

ICarrageenan, into eqhelekileyo yokuqina kunye nokubola esetyenziswa kwiiFuelings ezininzi, ithathwe kulwandle olubomvu. Ngelixa uphando kukhuseleko lwayo lilinganiselwe, uphononongo lwesilwanyana kunye netyhubhu yovavanyo lubonisa ukuba inokuchaphazela impilo yokugaya ukutya kwaye ibangele izilonda zamathumbu (,).

Uninzi lwe-Fuelings luqulathe i-maltodextrin, iarhente yokuqina ebonakalisiweyo yokuphamba amanqanaba eswekile yegazi kunye nokonakalisa amathumbu ebacteria (,,).

Ngelixa ezi zongezo zinokuba zikhuselekile kwixabiso elincinci, ukuzitya rhoqo kwisidlo se-Optavia kunokunyusa umngcipheko weziphumo ebezingalindelekanga.

Abaqeqeshi benkqubo abazizo iingcali zezempilo

Uninzi lwabaqeqeshi be-Optavia baphulukene nobunzima kwinkqubo kodwa abaqinisekiswanga ziingcali zezempilo.

Ngenxa yoko, abakulungelanga ukubonelela ngengcebiso yokutya okanye yezonyango. Ke ngoko, kuya kufuneka uthathe isikhokelo sabo ngengqolowa yetyuwa kwaye uthethe nomboneleli wakho wezempilo ukuba unengxaki.

Ukuba unempilo esele ikho, kukwabalulekile ukuba uqhagamshelane nomboneleli wezonyango okanye umntu obhalisileyo ngaphambi kokuqalisa inkqubo entsha yokutya.

Ukutya kweOptivia kuthintela ngokungqongqo iikhalori kwaye kuxhomekeke kakhulu ekuqhubekekeni, ukutya okuhlanganisiweyo. Kananjalo, kunokuba yindleko enkulu, kunzima ukuyigcina, kwaye inobungozi kwimpilo yakho. Ukongeza, abaqeqeshi bayo abakulungelanga ukubonelela ngeengcebiso malunga nokutya.

Ukutya ukutya

Kwisicwangciso se-Optavia 5 & 1, ekuphela kokutya okuvunyelweyo yi-Optavia Fuelings kunye nokutya okukodwa kunye nokutya okuluhlaza ngosuku.

Oku kutya kudla ngokuba neeproteni ezibhityileyo, amanqatha asempilweni, kunye nemifuno ephantsi ye-carb kunye neenkonzo ezimbini ezicetyiswayo zeentlanzi ezinamanqatha ngeveki. Ezinye iziqulatho zecarb ezisezantsi kunye neziselo nazo ziyavunyelwa ngexabiso elincinci.

Ukutya okuvunyelwe kwisidlo sakho semihla ngemihla esi-Lean kunye noGreen kubandakanya:

• Inyama: inkukhu, iturkey, inyama yenkomo etyetyisiweyo, inyama yomdlalo, imvana, inyama yengulube okanye ithenda yenyama, inyama yomhlaba (ubuncinci iipesenti ezingama-85)
• Intlanzi kunye neentlanzi: halibut, trout, salmon, tuna, lobster, crab, shrimp, iscallops
• Amaqanda: amaqanda apheleleyo, abamhlophe beqanda, abetha amaqanda
• Iimveliso zesoya: itofu kuphela
• Ioyile yemifuno: I-canola, iflakisi, i-walnut kunye neoyile ye-olive
• Amafutha asempilweni ongezelelweyo: isaladi ye-carb ephantsi, ii-olive, ukunciphisa iargarine enamafutha, iiamangile, ii-walnuts, iipistachios, iavokhado
• Imifuno ephantsi yecarb: Imifuno ye-collard, isipinatshi, iseleri, ukhukhamba, amakhowa, ikhaphetshu, icauliflower, isitshalo seqanda, zucchini, i-broccoli, ipepile, ispaghetti squash, jicama
• Ukutya okutyiwa ngaphandle kweswekile: iipopu, i-gelatin, i-gum, i-mints
• Iziselo ezingenaswekile: Amanzi, ubisi lwealmond engenaswekile, iti, ikofu
• I-condiment kunye nexesha lonyaka: imifuno eyomileyo, iziqholo, ityuwa, incindi yelamuni, incindi yelamuni, isardard etyheli, isosi yesosi, isalsa, isiraphu engenaswekile, iswekile yekhalori, 1/2 itispuni yetyuwa kuphela, isosi yecocktail, okanye isoso sebhoso

Ukutya okwenziwe ekhaya kwisicwangciso seOptavia 5 & 1 kubandakanya iiproteni ezibhityileyo kunye neveggie ephantsi, kunye namafutha asempilweni. Ziziphuzo ezisezantsi kuphela ezivunyelweyo, ezinjengamanzi, ubisi lweamangile engenaswekile, ikofu kunye neti.

Ukutya okumele kukuphephe

Ngaphandle kwee-carbs kwii-Optavia Fuelings esele zenziwe ngaphambili, ukutya okuninzi okune-carb kunye neziselo kuyathintelwa ngelixa likwisicwangciso se-5 & 1. Amafutha athile nawo athintelwe, njengako konke ukutya okuthosiweyo.

Ukutya okumele ukunqandwe-ngaphandle kokuba kufakwe kwii-Fuelings-kubandakanya:

• Ukutya okuthosiweyo: inyama, intlanzi, iqokobhe, imifuno, iilekese njengamaqebengwana
• Iinkozo ezicociweyo: isonka esimhlophe, ipasta, ii-biscuits, iikeyiki
• Amanye amafutha: ibhotolo, ioyile yekhokhonathi, ukunciphisa ngokuqinileyo
• Yonke imveliso yobisi: ubisi, itshizi, iyogathi
• Utywala: zonke iintlobo
• Iziselo ezineswekile: isoda, incindi yeziqhamo, iziselo zemidlalo, iziselo zamandla, iti eswiti

Oku kutya kulandelayo akunamida ngelixa kwisicwangciso se-5 kunye ne-1 kodwa kongezwe emva ngexesha lesithuba seveki ezi-6 kunye nokuvunyelwa ngexesha lesicwangciso se-3 & 3:

• Isiqhamo: zonke iziqhamo ezintsha
• Amafutha asezantsi okanye ubisi olungenamafutha: iyogathi, ubisi, itshizi
• Amazimba: isonka esipheleleyo senkozo, ukutya okunesidlo sakusasa esinentsinga ephezulu, irayisi emdaka, ipasta yengqolowa
• Iimbotyi: ertyisi, neentlumayo, iimbotyi, iimbotyi zesoya
• Imifuno enesitatshi: iitapile, iitapile ezimhlophe, umbona, ii-ertyisi

Ngexesha lesigaba sotshintsho kunye nesiCwangciso se-3 & 3, ukhuthazwa ngakumbi ukuba utye amajikijolo ngaphezulu kwezinye iziqhamo, njengoko zisezantsi kwii-carbs.

Ufanele ukuba uphephe zonke iinkozo ezicoliweyo, iziselo ezineswekile-eswiti, ukutya okuthosiweyo, kunye notywala kwi-Optavia Diet. Ngexesha lotshintsho kunye nolondolozo, ezinye izinto eziqulathe ukutya okune-carb zongezwa ngaphakathi, ezinje ngobisi olunamafutha asezantsi kunye neziqhamo ezintsha.

Imenyu yesampulu

Nantsi enye imini kwisicwangciso esifanelekileyo soBunzima 5 & 1 esinokubonakala ngathi:

• Ukuvusa 1: Iipancakes eziCwecwe zeGolide eziBalulekileyo kunye neepunipoyi ezi-2 (30 ml) zesiraphu yemephu engenashukela
• Ukuvusa 2: Ibha yeBerry yeCrisp ebalulekileyo
• Amafutha 3: I-Jalapeno ebalulekileyo yeCheddar Poppers
• Amafutha 4: I-Homestyle yenkukhu ebalulekileyo enomdla kunye nesobho seNoodle
• Ukuvusa 5: I-Strawberry Shake ebalulekileyo
• Ukutya okuNcinci kunye noGayo: Ii-ounces ezi-6 (172 iigram) zebele yenkukhu eyosiweyo ephekwe ngetispuni e-1 (5 ml) yeoyile ye-olive, inikwa ngexabiso elincinci le-avocado kunye ne-salsa, kunye neekomityi eziyi-1.5 (160 iigram) zemifuno ephekiweyo exutywe nepelepele, i-zucchini kunye ne-broccoli
• I-snack yokuzikhethela: Iziqhamo ezi-1 ezingenaziphumo zeswekile

Ngexesha lesisindo esifanelekileyo se-5 kunye ne-1, utya ii-Fuelings ezi-5 ngosuku, kunye nesidlo esisezantsi se-carb kunye nesidlo esiluhlaza kunye nokutya okuncinci okukhethiweyo.

Umgca wezantsi

Ukutya kwe-Optavia kukhuthaza ukulahleka kwesisindo kusetyenziswa ukutya okune-khalori ezisezantsi, ukutya okune-carb ephantsi, kunye nokuqeqesha umntu.

Ngelixa isiCwangciso sokuqala se-5 kunye ne-1 sithintela ngokufanelekileyo, isigaba sokulondolozwa sesi-3 & 3 sivumela iintlobo zokutya ezininzi kunye nokutya okuncinci okucutshungulwayo, okunokwenza ukunciphisa umzimba kunye nokubambelela kube lula ukugcina ixesha elide.

Nangona kunjalo, ukutya kuyabiza, ukuphindaphinda, kwaye akuhambisani nazo zonke iimfuno zokutya. Ngaphezulu, ukuthintelwa kwekhalori kungakhokelela ekusweleni kwezondlo kunye nezinye izinto ezinokubangela impilo.

Ngelixa le nkqubo ikhuthaza ubunzima bexesha elifutshane kunye nokulahleka kwamafutha, uphando oluthe kratya luyafuneka ukuvavanya ukuba ngaba luyayikhuthaza na indlela yokuphila esisigxina efunekayo kwimpumelelo yexesha elide.