Kutheni kungafanele Ucoce kanye emva kweSidlo seHolide

Umxholo

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Ukuba uthethile la magama "andisayi kuphinda nditye" ngelixa ubambe isisu sakho, malunga nokuqhekeka kwesisu kwisidlo sangokuhlwa sokubonga, usenokucinga ngokuyeka ukutya okuqinileyo okubandayo emva komthendeleko wakho we-turkey ngumbono olungileyo. Emva kwayo yonke loo nto, ukucocwa kwejusi kunika ikhefu elinqweneleka kakhulu ekuhlafuneni nasekucoleni, kwaye liza kunye neengcebiso ezimnandi ezivela kubantu abadumileyo abancinci kunye namabango anomtsalane ezempilo kunye nokuncipha kobunzima kwiinkampani ezidumileyo zejusi.

Kodwa ngaphambi kokuba u-odole ukuba iipakethi ezintandathu zemifuno "ziyikhuphe emzimbeni", kubalulekile ukuqonda inyani ekunzima ukuyiginya malunga nejusi, ngakumbi kanye emva komwonyo wakho omkhulu wonyaka.

Hayi Ngokukhawuleza

Ngaphandle kophononongo oluqaqambileyo oluvela kwii-juiceheads ze-diehard, akukho sayensi yokuxhasa ukuba ijusi icoca ngokwenene iphila ngokwezithembiso zabo. Enyanisweni, oogqirha abaninzi bacinga ngezi njengeebhotile ze-B.S.

"Le ndlela yokutya-okanye-indlala yokutya ayinampilo," utshilo uLynn Allen, M.D., ugqirha we-endocrinologist ovela eNew York Obesity Nutrition Research Centre kwisibhedlele iSt. Luke's Roosevelt. Ukufumana yonke into simahla kunye nokutya kabini okanye kathathu isixa sakho esiqhelekileyo (umndilili waseMelika usebenzisa ngaphezulu kwe-4,500 yeekhalori kuMbulelo, ngokweCalorie Control Council) uya kuthumela umzimba wakho ekugqithiseni ukulahla umthwalo omkhulu wokutya ayisiyiyo iqhele uku. Njengoko iqela lakho langaphakathi logutyulo lisokola ngomsebenzi owongezelelekileyo ongalindelekanga, uya kusokola ngokucocwa kwegumbi lokuhlambela kunye nokungonwabi ngokupheleleyo. UAllen uthi: "Xa ugxunyekwe, uzakhela ukudumba emzimbeni wakho, nto leyo enokubangela amaqatha adumbe kunye nokugaya."

Kuya kufuneka uzive ulungile ngosuku olulandelayo, nangona kunjalo. "Umzimba wakho uya kuziqhuba ngokupheleleyo zonke ezo khalori ezongezelelweyo kwiiyure ezingama-24, kwaye ukudumba kuya kwehla," utshilo u-Allen. [Tweet this fact!] Injalo loo nto, awudingi naziphi na iijusi zokukhupha ityhefu, utshilo uChristopher Ochner, Ph.D., iqabane lophando kwiziko laseNew York Obesity Nutrition Research Centre eSt. Luke's Roosevelt Hospital Centre. Isibindi sakho kunye namathumbu akho akugubungele-emva kwayo yonke loo nto, ngumsebenzi wabo ukugcina ukutya kwakho kusendleleni ngalo lonke ixesha.

Kwaye nangona isisu sakho sandisiwe ukuze samkele ezo mfumba zesibini, iitapile ezilekelwayo kunye nephayi yethanga, ungayibeka ngokukhuselekileyo ibhulukhwe yakho eyolukileyo. Ukupha okongeziweyo kokwexeshana kuphela, ukuba awuqhubeki nokutya kakhulu, utshilo u-Ochner. Nangona kunjalo, nokuba ungakanani ubukhulu bamathumbu akho, iijusi aziyi kwanela ukukugcina ixesha elide kuba uninzi lwezi zicwangciso zokutya zinefayibha encinci kunye neeprotein, kunye nolwelo lodwa alwanelisi. Izifundo ezininzi ziye zafumanisa ukuba iziselo zikuvumela ukuba uzive ulambile ngokukhawuleza kwaye kunokwenzeka ukuba utye ngakumbi kwisidlo sakho esilandelayo kunokutya okuqinileyo.

Isithintelo esiqatha se-caloric sokucoca sinokubuyela umva ngezinye iindlela. "Xa utya ukutya okulinganiselweyo kwe-800 ukuya kwi-1,200 yeekhalori, umzimba wakho uya kuqala ukondla ngamafutha kunye nezicubu zomzimba," kusho u-Allen. "Yiyo loo nto unokuziva ungcono emva kwexesha kwaye ungade unciphise umzimba, kodwa uya kuwufumana umva okanye ngaphezulu."

Jonga iGut

Okwangoku, ukusela i-veggie-laced Kool-Aid kunokuba nezibonelelo-ezizezengqondo kuphela kunokuba zezomzimba. Abasetyhini abacocayo bafumana ukuzithemba kumandla abo, utshilo uRamani Durvasula, Ph.D., isazi sesayikholoji yezonyango esinelayisensi ese-LA kunye nombhali we Nguwe Kutheni Utya. "Ukucoca ijusi engqongqo kunokunceda abafazi bazive belawula ukutya kunye nobunzima babo," uyachaza. [Tweet this!] Olu luvo lubaluleke nangakumbi emva kokuba ubonakale ulushiyile lonke ulawulo kuMbulelo (kwaye ngubani onokukubeka ityala, le holide ye-yummy iza kanye ngonyaka!).

Kwabanye, ukucocwa kuba sisingxengxezo sokutsiba-ukuqala imikhwa esempilweni, efana nokutya iziqhamo kunye nemifuno yonke imihla kunye nokunciphisa utywala kunye necaffeine. Kwabanye, kukulungiswa nje okwethutyana, nangona ingekuko kangako. Ucoceko zilungile ekucoceni isipaji sakho, yiyo ke loo nto, utshilo u-Ochner.

Hlafuna koku

Ungadlula (okanye ubuncinci unciphise) ukuqunjelwa, ukungonwabi kunye nokuziva unetyala ngokutya ubukrelekrele kuMbulelo. Okokuqala, gorge kwi-turkey okanye nge-ham-nzulu, yongeza ipleyiti yakho kwaye uyenzele yona! Iprotheni ebuthathaka iya kukugcwalisa ngokukhawuleza kwaye ikugcine uhluthe ixesha elide ukuze ube nendawo encinci yokufaka izinto kwi-carb-rolling, rolls, kunye needyuli. Yandisa ipleyiti yakho nge-cranberry sauce kunye nemifuno, kwaye kuba uyazi ukuba ngekhe ukwazi ukumelana nale pie yethanga eyenziwe ekhaya, yitye kancinci okanye uthathe isilwanyana esincinci kwaye ubize ubusuku, u-Ochner ucebisa. Ukuthatha ngokulula kuya kukunceda ukuba uthande umzuzu okhethekileyo ngakumbi, elona nqaku emva kwayo yonke loo nto.

Nokuba ugqibela njani ukutya ngoLwesine, yiza ngoLwesihlanu kuya kufuneka utsibe ubuyele kwisidlo sakho esiqhelekileyo-kwaye awudingi ukucocwa ukwenza loo nto. Nangona ukutya kunokuba yinto yokugqibela engqondweni yakho ngolwesiHlanu oluMnyama (unokuthi uzinikele ekuthengiseni umbulali endaweni yoko), kulungile ukuzila ukutya kancinci-njengokulinda de ulambe ngokwenene (mhlawumbi ekuseni okanye phakathi kwemini. ) phambi kokutya. Tsiba intsalela (ngaphandle kweprotein kunye nemifuno engeyiyo yesitatshi) kwaye utye ngokulingeneyo, ngendlela esempilweni oqhele ukuyenza.

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