Kutheni le nto kufuneka unikezele ngokutya okunesithintelo kube kanye

Umxholo

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Ukuba ufana nabantu abaninzi baseMelika, kunokwenzeka ukuba ulandele ukutya okunesithintelo egameni lokwehla kobunzima ngaxa lithile: akukho iilekese, akukho kutya emva ko-8: 00, akukho nto iqhutyiweyo, uyayazi i-drill. Ewe kunjalo, yinto enye ukulandela ukutya okuthile ngenxa yokunganyamezelani (ngokungathi unesifo se-celiac) okanye inkxalabo yokuziphatha (ukutya kwemifuno kunye nevegan). Kodwa sithetha ngohlobo lwezithintelo abantu abazithobayo kwigama lokulahla iiponti. Uhlobo oluthatha ubomi bakho kwaye likushiye uziva unetyala ngalo lonke ixesha "umosha." Isilumkiso seSpoiler: Ezi ndlela zokutya azisebenzi.

"Ukutya kubonisa ukuba unento onokuthi uhambe nayo," utshilo uDeanna Minich, Ph.D., isondlo kunye nombhali Ngokupheleleyo I-Detox: Inkqubo yeentsuku ezingama-21 yokuqhawula imiqobo kuyo yonke imimandla yakho Ubomi. "Kwaye asifuni ukuseta abantu ukuba basilele."

I-Dieters ichitha i-5 ukuya kwi-10 yepesenti yobunzima bayo bokuqala kwiinyanga ezintandathu zokuqala, ngokutsho kwabaphandi base-UCLA. Kodwa kukho ukubanjwa: Abaphandi abafanayo bafumanise ukuba ubuncinci kwisinye kwisibini kwisithathu sabantu kwizidlo baphinde bafumane ubunzima ngaphezu kokulahleka kwabo kwiminyaka emine okanye emihlanu, kwaye inani eliyinyani lisenokuba phezulu kakhulu.

Nokuba i-anecdotally, sonke siyazi abantu abaye bazama ukutya emva kokutya, ngaphandle kokuphumelela kwexesha elide. Kwaye kukho ithuba elihle lokuba wenze okufanayo. Okwangoku, uninzi lwethu lubuyela umva kunye nexesha kwizidlo ezingakhange zisebenze-ngalo lonke ixesha sicinga mhlawumbi ukuba ndenze le nto ngokwahlukileyo okanye Ndiyazi ukuba ndinokuyincamathisela ngeli xesha, ngokufuthi sizigxeka.

Ewe, silapha ukuze sikuxelele ukuba ayilotyala lakho. Ukutya ngokwenene kukumisela ukusilela. Nasi isizathu.

1. Ukutya ukutya ukutya kubangela ukuba utye kakhulu.

Ukunciphisa kakhulu ukutya okuthile kukhulisa ukuqonda kwakho ngako. Khawucinge nje: Ukuba uyazi ukuba akufanele utye i-brownies, ukubona enye ivula izinzwa zakho. Inzululwazi iyayixhasa le nto: Abantu abatya i-dessert banempumelelo yokutya ngendlela engaphaya kweenyanga ezisibhozo xa kuthelekiswa nabo bazincitshayo, ngokokufunda kweYunivesithi yaseTel Aviv.

Kuphononongo, phantse abantu abadala abangama-200 abatyebe kakhulu eklinikhi babelwa ngokulandelelana kwelinye lamaqela amabini okutya. Iqela lokuqala ladla i-carb ephantsi, kubandakanywa nesidlo sasekuseni esincinci se-300-calorie. Owesibini wadla isidlo sakusasa se-calorie ye-600 equka into ye-dessert. Abantu abakuwo omabini amaqela bebephulukene nomndilili we-33 yeeponti kwisiqingatha sophononongo. Kodwa kwisiqingatha sesibini, iqela leedessert laqhubeka ukunciphisa umzimba, ngelixa elinye laphinda lafumana i-avareji yeepawundi ezingama-22.

"Ukunciphisa amaqela okutya okanye ukwenza iidemon izinto ezifana neswekile kunokukhokelela kwiimvakalelo zokungabi nalutho ezihlala zibonakala njengokutya okanye ukuzinkcinkca ngokude ezantsi emgceni," utshilo uLaura Thomas, Ph.D., ingcali yezondlo ebhalisiweyo eseLondon. "Kuyazoyisa ngokwenene."

2. Molweni, ukurhoxa ekuhlaleni.

Uluhlu lwemithetho yokutya lunciphisa kakhulu, olukhohlisayo ngokukodwa kwiimeko zentlalo. Xa ungakwazi ukuhamba kunye nokwenza izigqibo ezilungileyo onokuzenza ngalo mzuzu, unokuzivalela ngaphandle kweemeko ezinokukwenza ungakhululeki, okanye ubuncinci uya konwaba xa ungena.

"Nangaliphi na ixesha umntu ebeka imithetho emnyama-mhlophe ekutyeni nasekutyeni kwabo, oko kudala uxinzelelo malunga nendlela abaza kuhlala ngayo kule mida," utshilo uCarrie Gottlieb, Ph.D., ugqirha wezengqondo ozinze eNew York City. "Uyazibuza ukuba 'ndingayiphepha njani ipati okanye isidlo sokutya' ngethemba lokuba awuzukufuna ukutya izinto ezithile." Oku kunokukuhenda ukuba uphephe imeko zentlalo ngokupheleleyo kwaye kukhokelele kuxinzelelo, okusisiqhamo esibi semveliso yokutya okuthintelayo. Ewe ayizinzanga.

3. Unokuba usika izinto ezifunwa ngumzimba wakho.

Zininzi izondlo mzimba wakho ekufuneka usebenze kuwo ngepesenti ezilikhulu. Ngokukodwa xa usenza umthambo, umzekelo, uphando lubonisa ukuba amandla omzimba wakho wokugcwalisa iivenkile zemisipha ancipha ngeepesenti ezingama-50 ukuba ulinde ukutya iiyure ezimbini kuphela emva kokuzilolonga kwakho xa kuthelekiswa nokutya kwangoko. Ukuba utya ukutya okungakukhuthazi ukuba uzincame ukuze "ulandele imigaqo," kuya kufuneka uthathe inyathelo ubuye umva uhlalutye kakuhle into oyenzayo, kwaye ngoba.

Kwaye ukutya okuninzi "okunqandelwe umda" okunene kulungile kuwe ngokumodareyitha: Ubisi yindawo yamandla yesondlo, iicarbbs zibasa ukusebenza kwakho, kwaye umzimba wakho ufuna amafutha. Ukuba ujolise kakhulu ekusikeni into ethile ekutyeni kwakho, kubalulekile ukuba wazi ukuba kutheni, iyakuba yintoni impembelelo, kwaye ungazifumana njani izondlo-mzimba ngezinye iindlela. Umzekelo, ukuba ngokwenene ukwingcamango yokungena-gluten, zibuze ukuba unobuntununtunu bokwenyani okanye ukuba uyenza kuphela kuba ibuzzy. Ukuhamba ngaphandle kwe-gluten kuthetha ukuba ungaphulukana nezakha mzimba ezibalulekileyo ezifana nefayibha, isinyithi kunye neevithamini ze-B. Cinga ngenyameko.

4. Kudala ukuziva unetyala ngokungeyomfuneko.

Sonke sihambahamba kwezi ntsuku ngolunye uhlobo lwetyala elibi. Mhlawumbi kungenxa yokuba ulibele ukubiza umama wakho phezolo, okanye ubufuna ukwenza iqabane lakho ngokuqina ngokubamba iphepha langasese xa usiya emsebenzini-ulibale. Unoxinzelelo olwaneleyo. Into yokugqibela oyifunayo kukujongana naloo nto xa ifika kwinto oyidlayo. (Bona: Nceda uyeke ukuziva unetyala ngento oyityayo)

Ngokubeka uxinzelelo olukhulu kuwe, ulwa nenxalenye yesizathu sokuba utye kakuhle kwindawo yokuqala: ukuba sempilweni. Abaphandi abavela kwiDyunivesithi yaseCanterbury bafumanise ukuba abantu abadibanisa ityala kunye noko bakutyayo (kule meko, ikhekhe yetshokholethi) kunqabile ukuba bagcine ubunzima babo ngaphezulu konyaka onesiqingatha okanye babe nolawulo ekutyeni kwabo. Kwaye ujonge ecaleni, iimvakalelo zokuziva unetyala kunye neentloni, ngokuqinisekileyo, zinokuchaphazela impilo yakho yengqondo. Kutheni uzibetha ngaphezulu kwe brownie?

"Zikhumbuze ukuba akukho kutya kulungileyo okanye kubi ngokwemvelo," utshilo uGottlieb. "Gxila ekutyeni okulinganiselweyo kwaye uvumele konke ukutya kumodareyitha ngendlela esempilweni."

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