Ukutya kwezomkhosi: Isikhokelo saBaqalayo (ngesicwangciso sokutya)

Umxholo

• Kukuthini Ukutya Kwezomkhosi?
• Ukutya kwezomkhosi kusebenza njani?
• Isicwangciso sokutya
• Usuku 1
• Usuku 2
• Usuku 3
• Iintsuku ezi-4 eziseleyo
• Ukutya okongeziweyo kuvunyelwe
• Ngaba ukutya kwezomkhosi kusekwe kubungqina?
• Ngaba ukutya kwezomkhosi kukhuselekile kwaye kuzinzile?
• Ngaba Ngokwenene Unokulahleka Iiponti ezili-10 Ngeveki?
• Ingasebenza, kodwa hayi ixesha elide

Ukutya kwezomkhosi kungoku nje yenye yezona “zidlo” zidumileyo. Kufunwa ukuba kukunceda ukunciphisa umzimba ngokukhawuleza, ukuya kuthi ga kwiipawundi ezili-10 (4.5 kg) kwiveki enye.

Ukutya komkhosi kukhululekile. Akukho ncwadi, ukutya okubizayo okanye isongezelelo ekufuneka usithengile.

Kodwa ngaba oku kutya kuyasebenza, kwaye yinto ekufuneka uyenzile? Eli nqaku lichaza yonke into oyifunayo malunga nokutya komkhosi.

Kukuthini Ukutya Kwezomkhosi?

Ukutya emkhosini, okwabizwa ngokuba kukutya kweentsuku ezi-3, kukutya okunciphisa umzimba okunokukunceda ulahlekelwe ziipesenti ezili-10 ngeveki.

Isicwangciso sokutya emkhosini sibandakanya isicwangciso sokutya seentsuku ezi-3 silandelwa ziintsuku ezi-4 zokuphuma, kwaye umjikelo weveki uphindaphindwa kaninzi de ufikelele kubunzima bakho.

Abaxhasi bokutya bathi yenzelwe abezomkhosi emkhosini wase-US ukuze amajoni abume ngokukhawuleza.

Nangona kunjalo, inyaniso kukuba ukutya akudibaniswanga nayiphi na imikhosi yezempi okanye karhulumente.

Ukutya emkhosini kuhamba ngamanye amagama, kubandakanya ukutya kwe-navy, ukutya komkhosi kunye nokutya i-ice cream.

Ukutya emkhosini kukutya okunciphisa ikhalori esezantsi ekuthiwa kukhuthaza ukwehla kobunzima kwiveki nje enye.

Ukutya kwezomkhosi kusebenza njani?

Ukutya emkhosini kweentsuku ezi-3 ngokwenene kwahlulwe kwangamanqanaba amabini kwisithuba seentsuku ezisi-7.

Kwiintsuku ezi-3 zokuqala, kufuneka ulandele isicwangciso sokutya esineekhalori ezisezantsi kwisidlo sakusasa, isidlo sasemini kunye nesangokuhlwa. Akukho zidlo phakathi kokutya.

Iyonke ikhalori ethathiweyo ngeli nqanaba imalunga ne-1,100-1,400 yeekhalori ngosuku.

Oku kungaphantsi kakhulu kunentlawulo yomntu omdala, kodwa ungazijonga ezakho iimfuno zekhalori usebenzisa le khaltyhuleyitha.

Kwiintsuku ezi-4 ezisele zeveki, uyakhuthazwa ukuba utye okusempilweni kwaye uqhubeke nokugcina ikhalori yakho iphantsi.

Abaxhasi bokutya bathi unokuphinda ukutya kangangezihlandlo ezininzi de ufikelele kubunzima bakho.

Iintsuku zokuqala ezi-3 zokutya emkhosini zinesicwangciso sokutya esisetiweyo kwaye zibandakanya isithintelo sekhalori. Iintsuku ezi-4 ezishiyekileyo zinezithintelo ezimbalwa.

Isicwangciso sokutya

Esi sisicwangciso sokutya seentsuku ezi-3 kwindlela yokutya emkhosini.

Usuku 1

Esi sisicwangciso sokutya sosuku lwe-1.Simalunga ne-1,400 calories.

Isidlo sakusasa:

• Isilayi se-toast esineepunipoyi ezimbini zebhotolo yamandongomane.
• Isiqingatha se grapefruit.
• Ikomityi yekofu okanye iti (ukhetho).

Isidlo sasemini:

• Isilayi se-toast.
• Isiqingatha sekomityi yetyhuna.
• Ikomityi yekofu okanye iti (ukhetho).

Isidlo sangokuhlwa:

• I-3-oz (85 gram) yokuhambisa inyama kunye nekomityi yeembotyi eziluhlaza.
• Iapile encinci.
• Isiqingatha sebhanana.
• Ikomityi enye yevanilla ice cream.

Usuku 2

Oku kukutya kosuku lwe-2, kufikelela kwi-1,200 yeekhalori.

Isidlo sakusasa:

• Isilayi se-toast.
• Iqanda elinye elibilisiweyo.
• Isiqingatha sebhanana.
• Ikomityi yekofu okanye iti (ukhetho).

Isidlo sasemini:

• Iqanda elinye elibilisiweyo.
• Ikomityi yetshizi yetshizi.
• Abaqhiki beetyuwa ezi-5.
• Ikomityi yekofu okanye iti (ukhetho).

Isidlo sangokuhlwa:

• Izinja ezimbini ezishushu, kungekho bun.
• Isiqingatha sekomityi yeminqathe kunye nesiqingatha sendebe ye-broccoli.
• Isiqingatha sebhanana.
• Isiqingatha sendebe yevanilla ice cream.

Usuku 3

Nasi isicwangciso sosuku lwe-3, esimalunga ne-1,100 yeekhalori.

Isidlo sakusasa:

• Isilayi se-1-ounce setshizi ye-cheddar.
• Abaqhiki beetyuwa ezi-5.
• Iapile encinci.
• Ikomityi yekofu okanye iti (ukhetho).

Isidlo sasemini:

• Isilayi se-toast.
• Iqanda elinye, liphekwe kodwa uthanda.
• Ikomityi yekofu okanye iti (ukhetho).

Isidlo sangokuhlwa:

• Ikomityi yetyhuna.
• Isiqingatha sebhanana.
• 1 indebe yevanilla ice cream.

Zive ukhululekile ukusela ikofu okanye iti eninzi njengoko ufuna, ukuba nje awufaki iikhalori kwiswekile okanye cream. Sela amanzi amaninzi.

Iintsuku ezi-4 eziseleyo

Intsalela yeveki ibandakanya ukutya ukutya.

Ukutya okutyayo kuvunyelwe kwaye akukho zithintelo kwiqela lokutya. Nangona kunjalo, uyakhuthazwa ukuba unciphise ubungakanani besabelo kwaye ugcine ikhalori iyonke iphantsi kwe-1,500 ngosuku.

Unokufumana uluhlu lweewebhusayithi kunye neeapps zokulandela umkhondo wekhalori yakho yokutya kweli nqaku.

Akukho mithetho eminye kwiintsuku ezi-4 eziseleyo zokutya.

Iintsuku zokuqala ezi-3 zokutya zinemenyu emiselweyo, ngelixa ezinye ezi-4 zithintelwe kancinci. Usakhuthazwa ukuba utye okusempilweni kwaye uthintele iikhalori kwiintsuku ezi-4 ezishiyekileyo.

Ukutya okongeziweyo kuvunyelwe

Ukutshintshwa kuvunyelwe ngexesha lesigaba seentsuku ezi-3 kwabo banemida yokutya, kodwa iinxalenye kufuneka ziqulathe inani elifanayo leekhalori.

Umzekelo, ukuba une-peanut allergies, ungatshintsha ibhotolo yamandongomane ye-almond butter.

Ungatshintsha kwakhona ikomityi enye yetyhuna yee-almonds ukuba ungutya imifuno.

Yonke into ebalulekileyo kukuba iikhalori zihlala zifana. Ukuba utshintsha isicwangciso sokutya nangayiphi na indlela, kufuneka ubala iikhalori.

Abaxhasi bokutya komkhosi bakhuthaza ukusela amanzi ashushu emon, kodwa bacebise ngokuchasene neziselo ezinencasa ezenziwe ngobumnandi. Nangona kunjalo, akukho sizathu senzululwazi sokuba kutheni le ingayimbono elungileyo.

Ukuba unemiqathango yokutya, uvumelekile ukuba ubeke ukutya okulinganayo kwiikhalori ezilinganayo.

Ngaba ukutya kwezomkhosi kusekwe kubungqina?

Khange kubekho zifundo malunga nokutya emkhosini. Nangona kunjalo, umntu ophakathi kunokwenzeka ukuba aphulukane neeponti ezimbalwa ngenxa yesithintelo sekhalori esineveki.

Ukuba iikhalori ezimbalwa zingena kwizicwili zakho ezinamanqatha kunokuba uzishiye, ulahlekelwa ngamanqatha. Ixesha.

Nangona kunjalo, abaxhasi bokutya bathetha ukuba kunenzuzo ethile yokulahleka kwesisindo ngenxa "yokuhlanganiswa kokutya" kwisicwangciso sokutya. Ezi ndibaniselwano kuthiwa ziyonyusa imetabolism yakho kwaye zitshise amanqatha, kodwa akukho nyani emva kwala mabango.

Ikofu kunye neti eluhlaza zinemixube enokuthi inyuse kancinci imetabolism, kodwa akukho zidityaniswa zaziwayo zokutya ezinako ukwenza oku (,,,).

Kwaye, ukuba ujonga ukutya okupheleleyo okubandakanyiweyo kwisicwangciso sokutya, kubonakala ngathi akufani nokutya okunamafutha.

Ukutya okuphezulu kwiprotheyini kukonyusa imetabolism ngaphezulu kokunye ukutya (,). Kodwa uninzi lokutya ekutyeni komkhosi kuncinci kwiiprotein kwaye ziphezulu kwi-carbs, eyindibaniselwano embi yokunciphisa umzimba.

Abanye abantu bathi le ndlela yokutya inezibonelelo ezifanayo zempilo ngokuzila ukutya okwexeshana. Nangona kunjalo, akukho ukuzila okubandakanyekileyo kukutya, ke oku kuyinyani.

Ukutya emkhosini kunokukunceda ukunciphisa umzimba ngenxa yokuba iphantsi kakhulu kwiikhalori. Nangona kunjalo, ayinalo uncedo olukhethekileyo olwenza ukuba lusebenze ngakumbi kunezinye izidlo ezinqunyelwe ikhalori.

Ngaba ukutya kwezomkhosi kukhuselekile kwaye kuzinzile?

Ukutya komkhosi kunokwenzeka ukuba kukhuselekile kumntu ophakathi kuba mfutshane kakhulu ukuba angenze ingozi ehlala ihleli.

Nangona kunjalo, ukuba ubunokulandela oku kutya kangangeenyanga ngexesha, umda ongqongqo weekhalori unokukubeka emngciphekweni wokusilela kwezondlo.

Oku kuyinyani ngakumbi ukuba awutyi rhoqo imifuno kunye nokunye ukutya okusemgangathweni ngeentsuku zakho zokuphumla.

Ukongeza, ukutya izinja ezishushu, ii-crackers kunye ne-ayisi khrim veki nganye kunokubangela imiba ye-metabolic. Ukutya okungenamsoco akufuneki kube yinto ekutya rhoqo.

Ngokumalunga nokuzinza, oku kutya kulula ukwenza. Ayithembeli kutshintsho lwexesha elide kwaye ifuna amandla kuphela kwixesha elifutshane.

Oko bekutshiwo, ngekhe ikuncede ugcine ubunzima obude kangako kuba akuncedi ukuba utshintshe imikhwa yakho.

Ukutya komkhosi kunokwenzeka ukuba kukhuselekile kubantu abasempilweni, kodwa akufuneki kwenziwe ixesha elide. Ngokuqinisekileyo ayikhokeleli ekulahlekelweni bubunzima obuhlala buhleli.

Ngaba Ngokwenene Unokulahleka Iiponti ezili-10 Ngeveki?

Oku kutya kuye kwathandwa kuba kusithiwa ungaphulukana neekhilogram ezili-10 ngeveki.

Ngokwethiyori, eli nqanaba lokulahleka kobunzima kunokwenzeka kubantu abatyebe ngokugqithiseleyo abathintela kakhulu iikhalori. Nangona kunjalo, uninzi lokwehla kobunzima luya kubakho ngenxa yokulahleka kwamanzi, hayi amanqatha.

Ubunzima bamanzi buyehla ngokukhawuleza njengoko iivenkile zomzimba zeglycogen zehla, ezenzeka xa uthintela iicarbs kunye neekhalori ().

Oku kubonakala kuhle kwizikali, kodwa obo bunzima buya kuphinda bufumaneke xa uqala ukutya ngesiqhelo kwakhona.

Kuyenzeka ukuba ulahlekelwe ziiponti ezili-10 ngeveki. Nangona kunjalo, uninzi lwezi iya kuba bubunzima bamanzi, obufumanekayo xa uqala ukutya ngesiqhelo.

Ingasebenza, kodwa hayi ixesha elide

Ukuba ufuna ukuphulukana neeponti ezimbalwa ngokukhawuleza, emva koko ukutya komkhosi kunokunceda.

Kodwa kunokwenzeka ukuba uphinde ubuyise ubunzima kwakhona ngokukhawuleza kakhulu. Oku akusikho ukutya okulungileyo kokulahleka kwesisindo.

Ukuba uzimisele ukunciphisa umzimba kwaye ugcine kude, ke kukho iindlela ezininzi zokunciphisa umzimba ezingcono kakhulu kunokutya komkhosi.