Yintoni yonke le nto yokutya kweFad eyenzayo kwimpilo yakho

Umxholo

• Kukho imingxunya evulekileyo.
• Imetabolism yakho iyahlupheka.
• Inguqu iba yimeko yomzimba wakho rhoqo.
• Uphengululo lwe

I-Keto, i-Whole30, iPaleo. Nokuba awuzange uzame, ngokuqinisekileyo uyawazi amagama-ezi ziindlela zokutya ezihambelanayo ezenzelwe ukusomeleza, ukuxhoma, ukujonga izinto ngakumbi, kunye namandla. Nganye isekwe kwinto yesayensi kwaye iqhayisa ngobungqina beklabhu yabalandeli abanomdla kuyo yonke imidiya yoluntu. Ngenxa yoko, ezi nkqubo zinomtsalane kakhulu. "Abantu bafuna ukulawula ngaphezulu kwimpilo yabo, kwaye bayazi ukuba banakho ukukhohlisa impilo yabo ngokutya iintlobo ezithile zokutya," utshilo uRobert Graham, MD, isiseko seFresh Med NYC, isenzo esidibeneyo sezempilo.

Inkalo yeklabhu ikwenza ukuba ukutya okunezi mini kube nomtsalane: Abahlobo baqala izicwangciso kunye, batshintshe iingcebiso kunye neendlela zokupheka ezilungiselelwe oko, kunye nokubopha ngaphezulu koqeqesho olufunekayo, yithi, ukutya kwe-mono, apho utya uhlobo olunye kuphela lokutya. (Nangona akufuneki utye ukutya nomntu ohlala naye.) Akumangalisi ke ukuba kutheni abantu basetyhini abafanelekileyo betya ukutya-bezama ukwenza izinto ngeendlela, okanye zonke, zokutya kwesiqhelo kumnqweno wokuzonwabisa, umceli mngeni kunye neziphumo.

Ngelixa izidlo ezizezinye zinokuba nokufaneleka ngokwenyani, iingcali ezinje ngoGqirha Graham zithi ukutshintsha rhoqo iifomula zokutya kunokuba neziphumo ezibi ukuba uzenza kakhulu okanye rhoqo. "Umzimba wakho udinga isicwangciso sokutya esingaguqukiyo, esenziwe kakuhle ukuze uhlale usempilweni kwaye ungonakalisi amathumbu akho kunye nemetabolism," utshilo. (Olunye ukhetho: i-80/20 yokutya, ekuvumela ukuba utye i-pizza, ewe!) Nantsi into omawuyilumkele kwezi zidlo-kunye nezicwangciso ezikrelekrele, ezixhaswa yingcaphephe eziza kukunceda uhlale usempilweni, ufutha, kwaye ulungele nakweyiphi na. isicwangciso sokutya.

Kukho imingxunya evulekileyo.

Eyona nto ixhalabisayo kukutya okufuna ukupheliswa kwamaqela okutya kukuba uyaphoswa zizakha mzimba, "utshilo uKristine Clark, Ph.D., RDN, umlawuli wezempilo kwezemidlalo kwiYunivesithi yasePenn State. (Ukuba ujonga ezona zidlo zidumileyo eMelika, unokubona ukuba sigqithise kakhulu ngokutya kwethu.) Thatha i-keto, i-super-low-carb, i-fat-fat diet: Ukuba unciphisa ukutya kwakho kwe-carb ngokutsiba iinkozo. , iziqhamo, kunye nemifuno, uya kusilela kwi-fiber, i-antioxidants, kunye neevithamini ezinje ngo-A no-C, uyacacisa. Kwaye nokuba ungatshintsha ngokukhawuleza phakathi kwezidlo, awukhuselekanga kwiintsilelo. "Kwiintsuku nje ezintathu. ngaphandle kwezondlo ezithile ezifana ne-vitamin C unokuhlakulela iimpawu zezifo zokunqongophala njenge-scurvy, "uClark uthi. "Ngoko kubalulekile ukuba ube nesicwangciso sokuzalisa izikhewu."

Ukulungiswa: Ngaphambi kokuba uzame ukutya, jonga ukuba kukuphi ukutya okungenamida, emva koko ufumane enye imithombo yezondlo zakho. Ukutya okunesonka esisezantsi njenge-Whole30, umzekelo, tshintsha umhluzi wethambo okanye imifuno enamagqabi. (Kwaye, ngokunyanisekileyo, ukuphelisa ukutya mhlawumbi akuyi kukunceda ukuba unciphise umzimba.)

Imetabolism yakho iyahlupheka.

Xa utsiba ukusuka kwenye ukutya ukuya kwenye, ukutya kwakho kwemihla ngemihla kunokuqala ukuguquguquka.Nokuba unamathela kwisidlo esinye kangangeenyanga, uninzi lwezona zicwangciso zidumileyo azibizi ukubalwa kweekhalori, ngoko unokugqiba utya iikhalori ezingama-2,000 ngeveki kunye ne-1,200 elandelayo ungaqondanga. Oko kuguquguquka kuyingxaki, uGqr. Graham uthi: "Ukuba ukusetyenziswa kwakho kwamandla akuhambelani, kunokunciphisa i-metabolism yakho, ngoko ekugqibeleni uzuza ubunzima." Ingadibana neendlela zakho zokulamba, ikushiye ucaphuka, udiniwe kwaye ulambile. (BTW, kukho ikhonkco elinobuqili phakathi kwemood yakho kunye imetabolism.)

Ukulungiswa: Chitha iintsuku zokuqala ezimbalwa zokutya okulandela umkhondo iikhalori zakho ukuze uqiniseke ukuba uhlala kuluhlu olusempilweni kuwe-ngeepawundi ezili-140, umfazi ongu-5'4, ziikhalori ezili-1,700 ukuya kuma-2,400 ngosuku, kuxhomekeke kwimisebenzi yakho Ukuba kuyenzeka, yitya izidlo ezine ukuya kwezintandathu ezincinci imini yonke ukuze ugcine imetabolism yakho ilungile kunye nokulamba kwakho, utshilo uGqr Graham.

Inguqu iba yimeko yomzimba wakho rhoqo.

"Amathumbu akho kunye nemetabolism kuthatha malunga neeveki ezintathu ukulungelelanisa ukutya okutsha," kusho uDkt Graham. Ukuba uzama ukutya okutsha inyanga nenyanga, umzimba wakho uhlala udlala ngokubanjwa, kwaye kunokuba nzima kwinkqubo yakho.

Ukulungiswa: Hlala kwisicwangciso kangangeeveki ezintathu, uze uvavanye indlela oziva ngayo. Ukuba uthatha isigqibo sokuyeka, musa ukutshintshela ekunene kukutya okuchasene ne-polar (umzekelo, inyama enzima-keto kwi-carby veganism). Utshintsho olukhawulezileyo kwi-carb, iprotheni, i-fat, okanye i-fiber intake inokubangela ukungahambi kakuhle kwe-GI okanye ukuguquka kwamandla eshukela egazini.

Ukwazisa kwakhona iqela lokutya kufuna inkathalo. "Emva kwesiqingatha sonyaka ngaphandle kokutya, ukuveliswa kwesisu kwi-enzymes yokugaya ukutya kunokutshintsha, okwenza kube nzima kuwe ukucubungula ukutya," kusho uClark. Yitya kuphela iziqwengana ekuqaleni. Ukuba ufumana iimpawu ze-GI okanye imingxunya, jonga i-allergenist ukufumanisa ukuba unovakalelo lokutya.

Uphengululo lwe