Ukuphononongwa kokutya kwePatato: Ngaba kuyasebenza ekulahlekeni kwesisindo?

Umxholo

• Yintoni ukutya kwePatato?
• Imigaqo yokutya amazambane
• Ngaba inokukunceda ukunciphisa umzimba?
• Ezinye izibonelelo
• Iindawo ezinokubakho ezantsi
• Uthintelo oluqatha
• Ukunqongophala kweProtein, Amafutha, kunye nezinye iiSondlo eziBalulekileyo
• Unokuphulukana neMisipha
• Kusenokwenzeka ukuba uphinde ubuyise ubunzima
• Ukutya ukuze utye
• Ukutya ekufuneka sikuphephe
• Imenyu yesampulu
• Usuku 1
• Usuku 2
• Usuku 3
• Umgca osezantsi
• Indlela yoku Peel amazambane

Inqaku lokutya kwezeMpilo: 1.08 ngaphandle kwe-5

Ukutya kweetapile-okanye i-potato hack-kukutya kwexesha elifutshane okuthembisa ukunciphisa umzimba ngokukhawuleza.

Nangona zininzi iiyantlukwano ezikhoyo, ezona nguqulelo zisisiseko zokukunceda ulahlekelwe yikhilogremu enye (0.45 kg) ngemini ngokungatyi nto ngaphandle kweetapile ezicacileyo.

Kuyaziwa ukuba iitapile zingumthombo omkhulu wezakhamzimba, kodwa usenokuzibuza ukuba ukuzitya kungakunceda na ukuthoba ubunzima.

Eli nqaku liphonononga ubuhle kunye neengozi zokutya kweetapile nokuba ingakunceda na ukuba unciphise umzimba.

Ikhadi lokuphononongwa kokutya

• Amanqaku ewonke: 1.08
• Ukuhla ukusinda: 1.0
• Ukutya okusempilweni: 0.0
• Uzinzo: 2.0
• Impilo yomzimba wonke: 0.0
• Umgangatho wesondlo: 2.5
• Ubungqina obusekwe: 1.0

UMGANGATHO WOKUGQIBELA: Ukutya kweetapile kuhlala iintsuku ezintathu ukuya kwezintlanu kwaye kukuvumela ukuba utye iitapile ezingenanto. Inokukunceda ukuba unciphise umzimba kodwa kuthintele kakhulu, usilele izakhamzimba ezithile, kwaye kunokukhokelela ekuziphatheni okungalunganga kokutya.

Yintoni ukutya kwePatato?

Ukutya okuthandwayo kweetapile kubango lokuba kukunceda ulahlekelwe yikhilogremu enye (0.45 kg) ngemini ngokungatyi nto ngaphandle kokucaca iintsuku ezintathu ukuya kwezintlanu.

Umxholo ubuyela emva ku-1849 kodwa waphinda wathandwa nguTim Steele, opapashe i- "Potato Hack: Weight Loss Simplified" ngo-2016.

Kwincwadi yakhe, uSteele ucebisa ukuba iitapile “zezona pilisi zokutya zibalaseleyo.” Utyhola ukuba bayomeleza amajoni akho omzimba, baphucula impilo yamathumbu, kunye nokubonelela ngezininzi zezondlo zokugcina ukomelela ngelixa unciphisa umzimba.

Abanye bakuthathile ukutya okwagqithisileyo-okonyusa ukuthandwa kwayo.

Omnye umzekelo nguPenn Jillette, umlumbi owapapasha i- "Presto !: Indlela endenze ngayo ngaphezulu kweeponti ezili-100 zanyamalala.” Ukutya kukaJillette kwakungekho nto ngaphandle kweetapile ezicacileyo kwiiveki ezimbini zokuqala, ngethuba apho wehla nge-18 yeekhilogram.

Nangona uninzi luthi ukutya kuye kwabanceda ukuba banciphise ubunzima, akukho zifundo zesayensi ezixhasa la mabango.

Isishwankathelo

Ukutya kweetapile kukutya okuthandwayo okuthembisa ukunciphisa umzimba ngokukhawuleza ngokungatyi nto ngaphandle kweetapile iintsuku ezintathu ukuya kwezintlanu. Ezi mabango azingqiniswanga ngokwenzululwazi.

Imigaqo yokutya amazambane

Ukutya kweetapile kuza nemiyalelo emincinci. Nangona kukho iiyantlukwano ezininzi, uTim Steele ucacisa imigaqo esixhenxe esisiseko kwincwadi yakhe:

• Umgaqo 1. Yitya iitapile ezicacileyo, eziphekiweyo kangangeentsuku ezintathu ukuya kwezintlanu.
• Umgaqo 2. Njengomgaqo oqhelekileyo, yitya iiponti ezi-2-5 (0.9-2.3 kg) yeetapile suku ngalunye.
• Umgaqo 3. Sukutya nakuphi na okunye ukutya, kubandakanya izinto zokuthambisa kunye neetopping, ezinje nge ketchup, ibhotolo, ukhilimu omuncu, kunye netshizi.
• Umgaqo 4. Ityuwa ilungile ukuba kufanelekile, kodwa zama ukuyiphepha.
• Umgaqo 5. Xa unxaniwe, sela amanzi kuphela, iti engenanto, okanye ikofu emnyama.
• Umgaqo 6. Ukuzilolonga kakhulu akukhuthazwa. Endaweni yoko, ncamathela kwimithambo elula kunye nokuhamba.
• Umgaqo 7. Thatha amayeza akho aqhelekileyo njengokuyalelwa ngugqirha wakho, kodwa uyeke ukusebenzisa naziphi na izongezo zokutya ezingabhaliswanga.

Kwinguqulelo kaSteele yokutya, iitapile ezimhlophe kuphela ezivunyelwe. Olunye ukhetho lubandakanya i-White Russet, Yukon Gold, kunye neetapile ezibomvu.

Olunye umahluko kwindlela yokutya lunobunono.

Umzekelo, iitapile zivunyelwe kuMceli mngeni we-Spud Fit-iyantlukwano ethandwayo yokutya eyenziwe ngu-Andrew Taylor. Kule nguqulo, amayeza amancinci, iziqholo, kunye neencindi ezingenamafutha nazo ziyavunyelwa.

Gcina ukhumbula ukuba indlela yokupheka ibalulekile. Imveliso yeetapile eziqhotsiweyo okanye ezigqityiweyo, ezinje ngeefries zaseFrance okanye iitshipsi zetapile azikho kwimenyu.

Isishwankathelo

Kukho imigaqo esixhenxe yokutya kweetapile ngokweTim Steele, kodwa umthetho ophambili kukungatyi nto ngaphandle kweetapile ezicacileyo iintsuku ezintathu ukuya kwezintlanu.

Ngaba inokukunceda ukunciphisa umzimba?

Izifundo malunga nokutya kweetapile azifumaneki, kodwa inokukunceda ukunciphisa umzimba ngenxa yokuba iphantsi kakhulu kwiikhalori.

Uphando lubonisa ukuba ukutya okuthintela iikhalori kusenokukhokelela ekulahlekeni kobunzima-okoko unokuzibamba (,).

Nangona i-2-5 yeepawundi (0.9-2.3 kgs) yeetapile suku ngalunye ibonakala ngathi ininzi, ifikelela kwi-530-1,300 yeekhalori kuphela - incinci kakhulu kunomyinge wokutya kwabantu abadala ().

Into enomdla kukuba, iitapile zine-proteinase inhibitor 2 enokuthi incede ukunciphisa indlala ngokucothisa ukwetyisa.

Olunye uphononongo lufumanise ukuba iimpuku eziphathwe ngale ngxube yeetapile zitye ukutya okuncinci kakhulu kwaye zanciphisa ubunzima xa kuthelekiswa neempuku ezinganyangekiyo. Nangona kunjalo, ezi ziphumo azikafundwa ebantwini (,).

Nangona ukutya kweetapile kunokuba luncedo ekulahlekeni kobunzima bexesha elifutshane, ayisosisombululo sexesha elide. Iitapile zinesondlo, kodwa azinazo zonke izondlo ozifunayo ukuze ube sempilweni.

Ngapha koko, ukutya okuneekhalori eziphantsi kakhulu kubonisiwe ukunciphisa imetabolism kunye nokunciphisa ubunzima bemisipha. Kwakhona, kunokwenzeka ukuba uphinde ufumane ubunzima xa ubuyela kwisidlo sakho esiqhelekileyo (,,).

Isishwankathelo

Ukutya kweetapile kuya kubangela ukunciphisa umzimba okwexeshana, njengoko iphantsi kakhulu kwiikhalori. Iitapile zikwanayo nekhompawundi enokunciphisa indlala, nangona uphando lilinganiselwe.

Ezinye izibonelelo

Nangona zininzi izizathu zokugxeka ukutya kweetapile, inezibonelelo ezithile:

• Iitapile zinesondlo kakhulu. Iitapile zingumthombo obalaseleyo weevithamini kunye neeminerali ezifanelekileyo, ezinje ngevithamini C, potassium, folate kunye nentsimbi ().
• Akukho nzima. Nangona kuthintela, ukutya iitapile kulula ukuyiqonda. Yitya nje iitapile ezilula iintsuku ezintathu ukuya kwezintlanu.
• Iyafikeleleka. Iitapile zezinye zokutya okungabizi kakhulu, okwenza oku kutya kungabizi kakhulu.
• Iphezulu kwifayibha. Izifundo zibonisa ukuba ukutya okuneswekile eninzi kukhuthaza impilo yamathumbu kwaye kunokudlala indima ekuthinteleni ukutyeba kakhulu, isifo sentliziyo, kunye nohlobo lweswekile yesi-2 (,,,).

Ngaphandle kwezi zibonelelo, iitapile aziboneleli ngazo zonke izondlo ozifunayo - akukho kutya okunye. Umzekelo, iitapile azinayo ivithamin B12, calcium, kunye zinc - zonke ezi zinto zibalulekile empilweni ().

Ukulandela ukutya okunesondlo okubandakanya iintlobo zeziqhamo kunye nemifuno, ukutya okuziinkozo, amafutha asempilweni, kunye neprotheni ebuthathaka kungcono kwimpilo yakho kwaye kukhuthaza ukwehla kobunzima.

Isishwankathelo

Ukutya kweetapile kunezibonelelo ezinokubakho njengoko ziphezulu kwizondlo ezininzi, kubandakanya nefayibha. Kwakhona kulula ukuyiqonda kwaye ifikeleleke ngokufikelelekayo.

Iindawo ezinokubakho ezantsi

Kukho ukwehla okubalulekileyo ekuxhomekekeni kwiitapile njengokuphela komthombo wokutya.

Uthintelo oluqatha

Ukutya kweetapile kunokuba sesinye sezona zidlo zithintelayo phaya.

Oku kwenza ukuba kube nzima kakhulu ukulandela. Ngakumbi malunga noku, olu hlobo lokutya ngokungqongqo kunokukukhokelela ekubeni uhlakulele ubudlelwane obungenampilo kunye nokutya.

Ngapha koko, ukuthintela ukutya yindlela yokutya engalunganga ekhokelela kwezinye iindlela zokuziphatha ezingenampilo, ezinje ngokutya kakhulu (,,).

Ngaphezulu, ezinye iindlela zokuziphatha ezithintelweyo ziyakhuthazwa kolu hlobo lokutya-kubandakanya ukutsiba ukutya kunye nokuzila ukutya. Oku akufuneki kakhulu, njengoko ukutya sele kusezantsi kakhulu kwiikhalori.

Ngokuothusayo, umbhali we "Potato Hack: Weight Loss Simplified" wade wacebisa ukuba ii-dieters kufuneka "zifunde ukwamkela indlala kwaye zinikezele kuphela xa kunyanzelekile."

Ukunqongophala kweProtein, Amafutha, kunye nezinye iiSondlo eziBalulekileyo

Iitapile ngokungathandabuzekiyo zinokuba sisondlo esifanelekileyo sokutya okunesondlo ngokubanzi. Nangona kunjalo, azinakho ukuhlangabezana nazo zonke iimfuno zakho zezondlo.

Abaswele zimbini izondlo - iprotein kunye namafutha. Itapile enye enobungakanani obuphakathi inika kuphela iigram ezi-4 zeprotheyini kwaye akukho mafutha ().

Nangona iitapile ziphezulu kwiivithamini ezithile kunye neeminerals - ezinje nge potassium, ivithamin C, kunye nentsimbi - ziphantsi kwezinye ezininzi, kubandakanya ikhalsiyam, ivithamin A, kunye neevithamini ezithile ze B ().

Kuba ukutya kweetapile kuhloswe kuphela ukuba kulandelwe kangangeentsuku ezintathu ukuya kwezintlanu, akunakulindeleka ukuba uhlakulele ukunqongophala kwezakhamzimba.

Okwangoku, unokuzibeka emngciphekweni wokusilela kwezondlo ezininzi ukuba ukhetha ukulandela ukutya okwexesha elide okanye kwiibhawuthi eziqhelekileyo ().

Unokuphulukana neMisipha

Ukutya okuthandwayo njengokutya kweetapile kuyathandwa kuba bathembisa ukunciphisa umzimba ngokukhawuleza. Nangona kunjalo, ukulahleka kwemisipha kuhlala kuhamba nelahleko yamafutha ngelixa utya-ngakumbi xa iikhalori zincitshiswe kakhulu.

Umzekelo, olunye uphononongo lufumanise ukuba i-18% yesisindo esilahlekileyo ngabathathi-nxaxheba kukutya okusezantsi kakhulu kweekhalori ezinee-calories ezingama-500 ngosuku ezisuka kubunzima bomzimba ().

Xa kuthelekiswa, abo bakukutya okuneekhalori ezisezantsi nge-1,250 yeekhalori ngosuku baphulukana kuphela ne-8% yesisindo sobunzima bomzimba ().

Izifundo zibonisa ukuba ukutya iiprotheyini ezongezelelweyo kunokunceda ukunciphisa ukulahleka kwemisipha ngexesha lokuthintela ikhalori, kodwa ukutya kweetapile akunasiseko somgangatho weprotini (,).

Kusenokwenzeka ukuba uphinde ubuyise ubunzima

Xa ulandela ukutya okuneekhalori eziphantsi kakhulu - njengokutya kweetapile - umzimba wakho unokuziqhelanisa nokucutha imetabolism kunye nokutsha kweekhalori ezimbalwa).

Izifundo zicebisa ukuba oku kuncipha kunokuqhubeka iminyaka emininzi-nokuba kukude emva kokuphelisa ukutya okunomda wekhalori ().

Oku kubizwa ngokuba yi "adaptive thermogenesis" kwaye kunokwenza ukugcina ukunciphisa umzimba kube nzima kakhulu ixesha elide. Ngapha koko, sesona sizathu siphambili sokuba abaphandi baqikelele ukuba ngaphezulu kwe-80% yee-dieters zibuyela kubunzima bazo bangaphambili ().

Isishwankathelo

Kuba kuthintelwa kakhulu, ukutya kweetapile kunokukhokelela kubudlelwane obungenampilo kunye nokutya, ukulahleka kwemisipha, ukusilela kwezondlo, kunye nokufumana kwakhona ubunzima ngokuhamba kwexesha.

Ukutya ukuze utye

Nangona iitapile zikukuphela kokutya okuvunyelweyo ekutyeni iitapile, zinokulungiswa ngeendlela ezahlukeneyo, kubandakanya:

• iitapile ezibhakiweyo
• iitapile ezibilisiweyo
• iitapile ezinomphunga
• iitapile eluhlaza
• I-oveni ebhakwe nge-oveni, ngaphandle kweoyile
• I-oveni ebhakwe nge-oveni, engenamafutha
• I-oveni ebhakwe nge-oveni, ngaphandle kweoyile

Ityuwa kuphela kwesinongo esivunyelwe kuhlobo olusisiseko lokutya. Nangona kunjalo, ezinye iiyantlukwano zivumela izinongo kunye namafutha angenamafutha.

Ukongeza, ezinye ii-dieters zisebenzisa inkukhu okanye umhluzi wemifuno ukwenza iitapile ezicujiweyo okanye ukucoca iitapile ngokucacileyo.

Kwiziselo, uyacetyiswa ukuba unamathele emanzini, iti engenanto, kunye nekofu emnyama

Isishwankathelo

Ithafa, iitapile ezimhlophe zivumelekile kwisidlo seetapile kwaye zinokulungiswa ngeendlela ezininzi ezahlukeneyo. Namathela emanzini, iti engenanto, kunye nekofu emnyama xa unxaniwe.

Ukutya ekufuneka sikuphephe

Uluhlu lokutya okunokuphetshwa kukutya kweetapile alunasiphelo, njengoko kuthintela nantoni na ngaphandle kweetapile.

Iindidi ezithile zeetapile kufuneka zithintelwe ngokunjalo-ngakumbi nantoni na ethosiweyo kwioyile okanye ngokuqhubekekayo. Nayi imizekelo yokutya kweetapile kunye neemveliso ekufuneka uziphephe:

• ibhatata
• yam
• iifrayizi zamafrentshi
• tot tots
• hash browns
• iitshiphs zamazambane

Ngaphandle kokuba uthathe inxaxheba kwi-Spud Fit Challenge okanye enye indlela eyahlukileyo yokutya, kuphela iitapile ezimhlophe zivumelekile.

Oku kuthetha ukuba akukho bhatata, i-yam, ioyile yokupheka, ii-toppings, iincinithi, okanye iziqholo. Ityuwa ayifani kodwa kufuneka isetyenziswe kancinci.

Isishwankathelo

Konke ukutya ngaphandle kweetapile kufuneka kuthintelwe kwindlela yokutya yeetapile, ngaphandle kwetyuwa, ekufuneka isetyenziswe ngokumodareyitha.

Imenyu yesampulu

Nalu ucwangciso lwesampulu lweentsuku ezintathu lokutya olulandela imigaqo yokutya kweetapile.

Usuku 1

Esi sisampulu yesicwangciso sokutya sosuku 1 siqukethe iitapile eziyi-9 eziphakathi (i-3 yeepawundi okanye i-1.4 kg) kwaye ibonelela malunga neekhalori ezingama-780 ().

• Isidlo sakusasa: Iitapile ezi-2 ezibilisiweyo ngekomityi yekofu emnyama
• I-snack: Iitapile ezi-1 ezibilisiweyo, zipholile
• Isidlo sasemini: Iitapile ezi-2 ezibilisiweyo, ezihanjisiweyo
• I-snack: 1 itapile eluhlaza, isikiwe
• Isidlo sangokuhlwa: I-oveni ebhakwe ngeoyile, engenamafutha ngaphandle kweefrithi ezinedayi yetyuwa

Usuku 2

Esi sisampulu sesicwangciso sokutya sosuku lwe-2 sisebenzisa iitapile ezili-12 eziphakathi (ii-4 zeepawundi okanye i-1.8 kgs) kwaye zibonelela malunga ne-1,050 yeekhalori ().

• Isidlo sakusasa: I-brown hash brown kunye nekomityi yekofu emnyama
• I-snack: Iitapile ezi-2 ezibilisiweyo, zipholile
• Isidlo sasemini: Iitapile ezi-2 ezi-steamed ezinongwe nge-pinch yetyuwa
• I-snack: Iitapile ezi-2 ezibilisiweyo, zipholile
• Isidlo sangokuhlwa: I-2 itapile, iitapile ezibhakiweyo

Usuku 3

Esi sisampulu sesicwangciso sokutya sosuku lwe-3 sisebenzisa iitapile eziphakathi ezi-15 (iiponti ezi-5 okanye i-2.3 kgs) kwaye zibonelela malunga neekhalori ezili-1,300 ().

• Isidlo sakusasa: Bhaka iifriji zasekhaya kunye nekomityi yeti
• I-snack: Iitapile ezi-3 ezibilisiweyo, zipholile
• Isidlo sasemini: Iitapile ezi-3 ezibhakiweyo
• I-snack: Iitapile ezi-3 ezibilisiweyo, zipholile
• Isidlo sangokuhlwa: Iitapile ezi-3 ezi-steamed kunye nedashi yetyuwa

Isishwankathelo

Esi sisampulu sesicwangciso sokutya sisebenzisa i-9-15 yeetapile eziphakathi ngosuku. Ezi zinokubiliswa, zifuthiswe, zibhakwe okanye zityiwe ziluhlaza kwaye zibonelele ngeekhalori ezingama-780-1,300 yonke imihla.

Umgca osezantsi

Kwindlela yokutya iitapile, utya kuphela iitapile ezicacileyo iintsuku ezintathu ukuya kwezintlanu. Ibango lokunceda ukunciphisa umzimba, ukubuyisela impilo yamathumbu, kunye nokunyusa amajoni omzimba.

Nangona kunokukunceda ukunciphisa umzimba, akufundwanga, kuthintelwe kakhulu, kusilela izakhamzimba ezithile, kwaye kunokukhokelela ekuziphatheni okungenampilo kokutya.

Ukutya kweetapile ayisiyonto ilungileyo yokukhetha ukwehla kobunzima obunempilo.

Indlela yoku Peel amazambane