Iingcebiso eziPhezulu zokuTya ukuLahla ubunzima ngokulungileyo

Umxholo

• Uphengululo lwe

Asikuthandi ukukuxelela into ekufuneka uyenzile-unokwenza izigqibo ezinengqondo zakho. Kodwa senza okwahlukileyo apha. Landela le mithetho isisiseko ye-11 kwaye uya kuncipha. Siyathembisa.

Ukunciphisa umzimba: Pump Up Volume

Ngokuqinisekileyo, kufuneka ucinge ngamanqatha kunye neekhalori xa ujonga ukutya okanye ukutya okulula. "Kodwa umxholo womoya wokutya kunye namanzi, okanye umthamo, nawo ubalulekile," utshilo uBarbara Rolls, Ph.D., uprofesa wesondlo ePenn State kunye nombhali Isicwangciso sokutya seVolumetrics. "Ukutya okuphezulu kunokukuzalisa ngeekhalori ezimbalwa." Umzekelo, awunakufumana iikhalori ezili-100 zeerasintyisi (malunga ne-1⁄4 indebe) eyonelisayo njenge-100 yeekhalori zediliya (malunga nekomityi enye). Kolunye uphononongo, iRolls yabona abantu abatya isaladi efunjwe phezulu kunye nemveliso entsha badla iikhalori ezisi-8 zeepesenti (kodwa baziva begcwele) njengabo babenomthwalo ophakamileyo (kunye nomthamo ophantsi) wokuthambisa njengetshizi kunye nokunxiba. Kwivolumu ngaphandle kwekhalori, khetha iziqhamo ezityebileyo kunye nemifuno.

I-SANECKS ENEMPILO: Okona kutya kulungileyo kobuthongo obunzulu

Ukwehlisa Ubunzima: Snuza ngakumbi kwaye ulahlekelwe ngaphezulu

Ukuzinyanzela ukuba uphume ebhedini ukuze uzilolonge kwangentseni kunokutshabalalisa iinzame zakho zokunciphisa ubunzima ukuba awugawuli iliso elivaliweyo ngokwaneleyo. Uphando olutsha oluvela kwiYunivesithi yaseChicago lutyhila ukuba ukukroba kwi-zzz's ngelixa utya ukutya kubangela ukuba umzimba wakho uphulukane namanzi amaninzi, izihlunu, kunye nezinye izicwili endaweni yamafutha-anciphisa imetabolism yakho. "Kwakhona, ukungalali kubeka umzimba wakho phantsi koxinzelelo," utshilo uSusan Kleiner, Ph.D., R.D., ongumnini weSondlo esiPhezulu sokuSebenza eMercer Island, eWashington, "kwaye xa oko kusenzeka, kubambelela kumanqatha." Kwaye inokuyonyusa imveliso yemizimba yakho, ihormone yokunyusa umdla. Ukunciphisa umzimba: Musa ukusela iiCalories zakho

Umndilili waseMelika ufumana iipesenti ezingama-22 zeekhalori zakhe zemihla ngemihla (malunga nama-350) kwiziselo. Ingxaki: "Ulwelo luhamba ngokukhawuleza kakhulu esiswini sakho ukuze ingqondo yakho ibone ukusetyenziswa kweekhalori," utshilo uKleiner. Uphononongo kwiAmerican Journal of Clinical Nutrition lufumanise ukuba abantu abasika iziselo ezineswekile kwisidlo sabo balahlekelwe yiponti enye emva kweenyanga ezintandathu kunabo banciphisa inani elifanayo leekhalori ekutyeni.

Kwaye ii-sodas ayizizo zodwa iziselo ezinokulumka, utshilo uBob Harper, umqeqeshi kwi-NBC Eyona mpazamo iphambili. "Ungatshisa ii-calories ezingama-200 usebenzise imizuzu engama-30 uze uzibuyisele kwakhona emzimbeni wakho ngokusela isiselo sezemidlalo okanye i-latte egcwele iswekile."

IZIQINISEKISO EZINEMPILO: Ungafunxa njani indlela yakho encinci

Ukuphungula ubunzima: Bhanqa ukuya kuhla

Iiprotheyini, ezisuka enyameni, kwiimbotyi, kunye namandongomane, kunye nefayibha, ezifumaneka kwisonka sengqolowa kunye nemveliso, zizinto ezihlala zihlala zincinci. Ngcono: yitya kunye. "Ifayibha ifunxa amanzi kwaye idumbe esiswini sakho, ithathe indawo," utshilo uKleiner, ilungu lebhodi ecebisayo ye-SHAPE. "Kwaye iprotheni ithumela umqondiso wehomoni emzimbeni wakho owenza uzive unelisekile." Uphononongo olupapashwe kwiNew England Journal of Medicine lubonisa ukuba abantu abalandela ukutya okudibanisa ezi zinto zibini bathambekele ekunciphiseni okanye ekugcineni ubunzima, ikakhulu ngenxa yokuba bengafumani spikes zegazi ezinokukhokelela ekuzinkcinkcenkcesheni.

Ukunciphisa umzimba: Veg Out Kanye ngeveki

Izondlo zithanda ukuhlekisa ukuba akukho mntu wakha watya iminqatha. Kukho inyani kuloo nto: Isifundo kwiAmerican Journal of Clinical Nutrition sinika ingxelo yokuba abatya inyama baneepesenti ezili-15 kuncinci amathuba okuba batyebe okanye batyebe kakhulu kunabahlobo babo abatya inyama. Kungenxa yokuba abatya inyama badla ngokuthatha iikhalori ezimbalwa kunye namafutha, kunye neziqhamo kunye nemifuno. Kodwa akufuneki uye kubanda-turkey kwi, uh, turkey ukuze ubone isibonelelo. Zama ukuhamba ngaphandle kwenyama kanye ngeveki: Faka inyama yenkomo egayiweyo kwi-tacos kunye neembotyi, okanye ube nesandwich ye-hummus endaweni ye-ham yakho yesiqhelo kunye ne-Swiss.

IIMBONO EZINTSHA ZOKUSASA: Shukumisa isidlo sakusasa esisempilweni Ukwehlisa Ubunzima: Ngaphambili-Layisha iiCalories zakho

Uvile amaxesha asisigidi: Musa ukweqa isidlo sakusasa. “Ukutya into yokuqala kubuyisela ikhalori yakho ukutsha,” uyacacisa uBob Harper, othe wenza umthambo wethu weBikini Body Countdown. "Ukuba awudli kwiiyure ezimbini zokuvuka, imetabolism yakho inokucotha ukugcina amandla." I-Noshing early ikunika amandla kwaye yomeleza amandla akho okuhlala usendleleni imini yonke. Enyanisweni, abaphandi abavela kwiSebe lezoLimo laseMelika bafumene i-dieters edla isidlo esikhulu sasekuseni siphumelele kakhulu ekulahlekeni kwamafutha omzimba kunabo bangenzi isidlo sakusasa sibe yinto ephambili. "Abasetyhini abaninzi kufuneka bajolise ekufumaneni i-300 ukuya kwi-400 calories kwisidlo sakusasa," kusho uBob Harper.

Kwimbambano yokuphuma ngomnyango? Yenza umsebenzi omncinci wokulungiselela: NgeCawa, whip ibhetshi yamaqanda abilisiweyo (iicalorie ezingama-80 inye), uze ubhangqe ipakethi ye-oatmeal ekhawulezileyo eyenziwe ngobisi lwe-nonfat kunye ne-banana ecoliweyo (malunga neekhalori ezingama-290). "Iprotheyini iphelisa indlala," utshilo uBob Harper, "kwaye iicarbs zikunika amandla."

IINKCUKACHA ZENXALENYE: Isikhokelo sokulungileyo, esibi, kunye nenqatha

Ukwehlisa Ubunzima: Yenza Abahlobo Ngamafutha

Amafutha aneekhalori ezingaphezulu kwesibini okanye iiprotein, kodwa "umzimba wakho ufuna amafutha ukuze usebenze," utshilo uKleiner. "Xa ungafumani ngokwaneleyo ekutyeni kwakho, ingqondo yakho ithumela umqondiso kwiiseli zakho ukuba ubambe kumafutha omzimba." Oku kuthetha ukuba unokufuna ukwandisa ukutya kwakho kwamafutha ukuze unciphise.

Ngapha koko, uphononongo lwakutsha nje kwiThe New England Journal of Medicine lafumanisa ukuba abasetyhini abatya ukutya okunamafutha amodareyitha (iipesenti ezingama-35 zeekhalori) baphalaze umndilili weepawundi ezili-13 ngaphezulu-kwaye bazigcina zingaphandle kunalezo zikwi-lowfat plan. Amafutha nawo athatha ixesha elide ukwetyisa kwaye ayanceda ukukhusela indlala kunye nokuncipha.

Jonga ukutyala imithombo yamanqatha njengeoyile ye-olive, amandongomane, kunye neeavokhado, kunye nentlanzi, ngamafutha asempilweni e-polyunsaturated kunye ne-monounsaturated. Ukucinga ukuba utya iikhalori ezili-1,600 ngosuku, jolisa ukugcina ukutya kwakho kwemihla ngemihla kwamafutha ajikeleze iigram ezingama-62, okanye iikhalori ezingama-560.

IIMBONO ZOKUSETYENZISWA KWEZEMPILO: Ukutshintsha okuphezulu kwesondlo

Ukunciphisa Ubunzima: Yenza Ukutya kube sisiganeko esiphambili

UKleiner uthi: “Abantu abayazi into abayifaka emlonyeni wabo, ngakumbi xa besitya phambi kwekhompyutha okanye kumabonwakude. Kodwa xa ungakuhoyi ukutya kwakho, usebenzisa ngaphezulu. “Izisu zethu aziqapheli ukuba sihluthi xa iingqondo zethu zingagxilanga ekutyeni,” utshilo uRolls. Ucebisa ngokuzakhela ixesha lokuhlala phantsi kwaye utye ubuncinci isidlo esinye "sokukhumbula" ngosuku. Ukuba kufuneka usebenze ngesidlo sasemini, thatha i-imeyile phakathi kwe-imeyile kwaye wenze umzamo obonakalayo wokungcamla nganye.

Ukwehlisa Ubunzima: Qhubeka, Yiba naloo Cookie

Isifundo kwiphephancwadi Ukutyeba kubonisa ukuba abasetyhini abathi balandela ukutya okuqinileyo babengama-19 eepesenti amathuba okuba batyebe kunabo banecebo lokutya eliguquguqukayo. "Xa unesimo sengqondo esingenanto okanye esingenanto, ubeka ukuba ungaphumeleli," kusho uJames O. Hill, Ph.D., umlawuli weZiko leZondlo zoLuntu kwiYunivesithi yaseColorado, eDenver. "Rhoqo, isiliphu enye iya kukushiya uziva woyisiwe kwaye ikwenze unikezele." Endaweni yoko, zonwabise rhoqo emva kwethuba. UKleiner ucebisa ukuba uzinike amahlanu "phuma kwisidlo sam simahla" amakhadi ngeveki. Zibekele icandelo elinye ixesha ngalinye.

IINKCUKACHA ZESIKHULULEKILEYO: Zama ezi ndlela zokupheka zeekhalori eziphantsi

Ukunciphisa ubunzima: Yiba yiSleuth yokutya

Iphakheji okanye imenyu inokubanga ukuba ukutya "kuncitshisiwe-ikhalori," kodwa oko akuthethi ukuba kukukhetha okuhlakaniphile. "Xa sibona ezi zinto zilungele wena-ezantsi-carb, impilo esempilweni, okanye izinto eziphilayo, umzekelo-sikholelwa ekubeni singangabikho nokutya ngaphezulu," utsho uLisa R. Young, Ph.D., RD, unjingalwazi okongeze isondlo kwiYunivesithi yaseNew York. Ewe kunjalo, kwisifundo seYunivesithi yaseCornell, abaphandi bafumene izidlo kwindawo yokutyela "esempilweni" ukujongele phantsi ukutya kwabo phantse ngama-200 eekhalori. Jonga ukubalwa kweekhalori! Unokumangaliswa!

IINYANISO ZOKUDLA: Musa ukukholelwa ezi ntsomi zisixhenxe ziqhelekileyo zokutya

Ukunciphisa Ubunzima: Nciphisa izitya zakho

Ukubala iikhalori yeyona nto iphambili yokuncipha kobunzima, kodwa ihamba kunye nolawulo lwesahlulo. "Sidla ngokutya kakhulu kuba sihlala 'sisitya ngamehlo'-ukuba siyayibona kwisitya sethu, ingqondo yethu icinga ukuba kufuneka siyigqibe," utsho uYoung. Ukugcina ii-servings zijonge, sebenzisa ipleyiti encinci. Abaphandi kwiYunivesithi yaseCornell bafumene abantu abatya iihambhega kwiisosi bakholelwa ukuba batya umndilili weepesenti ezingama-20 ngaphezulu kweekhalori kunokuba babenjalo, ngelixa abo batya iipleyiti ze-intshi ezili-12 babecinga ukuba batye kancinci kwaye abanelisekanga. Ngoko beka isidlo sakho esiphambili kwisitya sesaladi endaweni yoko.

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