Kutheni ukuze uzinyange I #1 Imfihlelo yokutya okunempilo

Umxholo

• Ewe ewe, ufuna idessert
• Kodwa kufuneka uziphathe kangaphi?
• (Ngokumangalisayo) ukuphatha okunempilo
• Uphengululo lwe

Sithanda ikale, iquinoa, kunye nesalmon kanye njengokuba umntu odlayo osempilweni olandelayo. Kodwa ukutya kwemifuno, ukutya okuziinkozo, kunye neeproteni ezibhityileyo ngokuphindaphindiweyo ayisosona sicwangciso silungileyo somzimba omncinci, osempilweni. Ukuzingca ngobuchule yeyona nto isebenzayo ukukunceda ukuba unciphise umzimba kwaye ungahlali, iingcali zithi. Isizathu: Ukonwabela ukutya rhoqo kukunceda uhlale unomdla kuze kukuthintele ekuzinkcinkceni, ucacisa oko uLauren Slayton, R.D.N., ongumnini weFoodtrainers kwisiXeko saseNew York. Kwakhona kukwenza wonwabe.

"Amava amnandi, njengokutya ukutya okuthandayo, khupha imichiza yokuziva ulungile kwingqondo," utsho ugqirha wezondlo uJessica Cording, R.D.N. Ukonyusa imood okufumanayo kwenza ukuba kube lula ukugcina imikhwa yakho esempilweni iyonke.

Ewe ewe, ufuna idessert

Ukuzama ukuzikhwebula ekutyeni ukutya okuziinkozo, okanye ukuziva unetyala ngokukutya, kuya kusebenza kuphela ngokuchasene nawe. Imizimba yethu imiselwe ngokwebhayoloji ukuba inqwenele iilekese namafutha, ngokophando. Izibiliboco zikwayinxalenye yenkcubeko-dessert yethu emva kwesidlo sangokuhlwa, ipizza yangoLwesihlanu kunye nabahlobo, ikeyiki yokubhiyozela iminyhadala ekhethekileyo-ngoko akumangalisi ukuba siziva sinyanzelekile ukuba sibe nabo.

"Xa kuziwa ekunciphiseni ubunzima, ukondla umphefumlo wakho kubalulekile njengokutya umzimba wakho," kusho uCording. "Ukuzonwabisa ngokutya okuzonwabisa kukunceda wenze njalo."

Ukuzinyanga ngokwakho kwizitya ezikhethekileyo kukongeza ukwahluka kwindlela otya ngayo, kwaye oko kukunceda uhlale unciphile. Kwisifundo esasenziwe kwiYunivesithi yaseConell, abantu ababenee palate ezimnandi kwaye betya iintlobo ngeentlobo zokutya babene-BMI esezantsi kunabo babambelela kukutya okufanayo. Amava okuzama izinto ezintsha amnandi kakhulu, awuva sidingo sokutya kakhulu, abaphandi bathi.

Ukwamkela ukubola kokutya kunokukunceda uzive ugcwele ngokukhawuleza. Imeko: Abantu baziva behluthi ngakumbi emva kokusela i-smoothie ebhalwe "ukuzingca" kunokuba emva kokusela into engabhalwanga, nangona yayisisiselo esifanayo, ngokutsho kophando olupapashwe kwiphephancwadi. Incasa. Ingqondo yethu ifunda ukudibanisa ukuzanelisa kunye nefuthe elithile lokunciphisa indlala emzimbeni, utshilo umbhali ofundayo uPeter Hovard weYunivesithi yaseSussex e-UK Ke xa utya into emdaka kwaye nengqondo yakho iyibone njengephezulu kwiikhalori, iyakunceda Umzimba ukuphendula ngokunqanda ukutya kwakho, uyacacisa. (Zama enye yezi donuts ezimnandi zasekhaya.)

Kodwa kufuneka uziphathe kangaphi?

Impendulo emfutshane: yonke imihla. Zinike into encinci oyinqwenelayo, kwaye uyifake kwi-calorie count yakho. Ukonwabela i-indugences enkulu kanye okanye kabini ngeveki, vele unciphise kancinci kwenye indawo. Umzekelo, ukuba uya kwivenkile yokutyela apho uthanda i-brownie sundae, yenza i-entree yokungenisa ukukhanya, efana nentlanzi ebusiweyo okanye inkukhu, kwaye ukhethe imifuno engeyiyo eyestatshi efana ne-broccoli njengecala endaweni yeetapile.

Yingcamle into ephathwayo kancinane ukunyusa amava. Kuphononongo olupapashwe kwi Ijenali yeNtengiso yoMthengi, Abantu abathathe ifoto yesitya esixakekileyo ngaphambi kokuyifumana bayifumana imnandi ngakumbi, kuba ukulibaziseka okomzuzwana kwavumela zonke izivamvo zabo ukuba zikhabe phambi kokuba batye ukutya. Nokuba uyi-Instagram idessert yakho okanye ubeke imfoloko yakho phakathi kokuluma, ukonwabela ukubona, ukuvumba kunye nencasa yesitya sakho kuya kukunceda ufumane olona loneliseko.

(Ngokumangalisayo) ukuphatha okunempilo

INYANISO: Ukutya amanqatha kuya kukwenza ube mncinci. Olona phando lutsha lubonisa ukuba ukutya amanqatha kucima utshintsho kwindlala kwingqondo yakho kwaye kuthintela ukutya kwakho, ngelixa kwangaxeshanye kuphakamisa imetabolism yakho, utshilo uMark Hyman, MD, umlawuli weCleveland Clinic Centre yeZonyango eziSebenzayo kunye nombhali Yitya amanqatha, Ubhityile. Oko kuthetha ukuba oku kutya kukune okunamafutha aphezulu akulunganga ukuba ulungelelwaniso ngamanye amaxesha-zilungile kuwe. (Kungenxa yoko ukutya okunamafutha asezantsi kungonelisi.)

I-yogurt enamafutha apheleleyo: Izifundo zibonisa ukuba abantu abakhetha i-yogurt ene-fat-full bayancipha kunezo ezingenamafutha. Amafutha ayanceda umzimba wakho ukuba uthathe i-vitamin D kubisi.

Ibhotolo: Ibhotolo evela kwiinkomo ezitya ingca iphezulu kuthintelo lwezifo kunye ne-linoleic acid edityanisiweyo, uhlobo lwamafutha olonyusa imetabolism yakho kunye namajoni akho omzimba, utshilo uGqirha Hyman.

Inyama ebomvu: Igcwele iivithamini A, D, kunye ne-K2. Qiniseka ukuba ukhetha ukutya ngengca: Uphengululo olutsha kwifayile ye- Ijenali yaseBritani yeZondlo ifumanisa ukuba ineepesenti ezingama-50 ngaphezulu kwe-omega-3 fatty acids esempilweni kunenyama yenkomo efama efektri.

Isonka samasi: Ukuyitya kunokukhuthaza ibhakteria emathunjini akho ukuvelisa i-butyrate, ikhompawundi eyonyusa imetabolism, uphando olufunyenweyo.

Uphengululo lwe