Ewe Unokuphononongwa ngokutya: Ngaba kuyasebenza ekulahlekeni kobunzima?

Umxholo

• Inqaku lokutya kwezeMpilo: 2.5 kwaba-5
• Yintoni Ewe Onokutya?
• Ingaba isebenza kanjani?
• Ukutya endaweni yokuGuquka kuyashukuma
• Izibonelelo zokutya
• Ukutya kokuKhanya kweTrafikhi
• Ngaba inokukunceda ukunciphisa umzimba?
• Ezinye izibonelelo ezinokubakho
• Ilula kwaye iyaphatheka
• Ngamana unokunceda ukukhulisa iVitamin kunye nokuThathwa kweMaminerali ngelixa usitya
• Iindawo ezinokubakho ezantsi
• Ngaba kunokuba nzima ukunamathela kuyo
• Iimveliso zenziwe ngokuPhezulu
• Sebenzisa iMarkilevel yokuThengisa iiMveliso
• Isicwangciso sokutya
• Usuku lokuqala
• Usuku lwesibini
• Usuku lwesithathu
• Umgca osezantsi

Inqaku lokutya kwezeMpilo: 2.5 kwaba-5

Ewe Unako ukutya yindlela ethandwayo yokulahleka kwesisindo esebenzisa ukungcangcazela kokutya kwemihla ngemihla kunye nezongezo zokutya.

Kuyathengiswa ukukunceda ufezekise ubunzima bakho obufanelekileyo kwaye uphile impilo esempilweni ngelixa wonwabele okunye ukutya okuthandayo.

Okwangoku, usenokuzibuza ukuba ingaba le ndlela yokutya iyasebenza na.

Eli nqaku lithatha ujongo ekujongeni Ewe Unako ukutya kunye nefuthe lazo ekulahlekeni kobunzima kunye nasempilweni.

• Amanqaku ewonke: 2.5
• Ukukhawuleza ukunciphisa umzimba: 4
• Ukuphulukana nobunzima bexesha elide: 2
• Kulula ukulandela: 2
• Umgangatho wesondlo: 2

UMGANGATHO OBALULEKILEYO: Ewe Unako ukutya, okuxhomekeke kwizongezo kunye nasekutshintsheni ukutya, kunokuba lula ukunciphisa umzimba okwexeshana. Nangona kunjalo, kuthintela kakhulu, ikhalori esezantsi, kwaye kuyabiza. Akuzange kufundwe ngokubanzi.

Yintoni Ewe Onokutya?

Ewe unako ukutya sisicwangciso sokutshintsha ukutya esibandakanya ukugungqa kunye nezongezo zokutya ezithengiswa kwiwebhusayithi yenkampani.

Inkqubo yenziwe ngu-Alejandro Chaban owasungula inkampani ngo-2012 emva kokulahla iiponti ezili-160 (73 kg) esebenzisa iindlela ezifanayo zokunciphisa umzimba.

Iimveliso zithengiswa "njengokliniki eqinisekisiweyo" ukukunceda ukunciphisa umzimba. Zingathengwa ngokukodwa okanye kwiiphakheji ezihlanganisiweyo.

Isambuku sabo esaziwa kakhulu kukubonelelwa kweentsuku ezingama-30 zokugungqa kunye nezongezo ezibizwa ngokuba yi "Transform Kit: Kwi-Go 60," ebandakanya:

• Gcwalisa isidlo sangokuhlwa. Iibhotile ezimbini (iiseva ezingama-30) zomgubo oqinileyo wokugungxula. Ukukhonza nganye kunika iikhalori ezingama-200 kunye neeprotheyini ezingama-20 zeprotheyini esekwe kubisi kunye neevithamini kunye neeminerali ezingama-21.
• Nciphise. Iifomsile ezingama-30 eziqukethe umxube we-tea eluhlaza, i-caffeine, i-L-carnitine kunye nezinye izithako. Iyabhengezwa ukukunceda "utshise iikhalori ezingaphezulu" kwaye "wandise amanqanaba amandla."
• Umnqweno wokutya. Iicapsule ezingama-30 ezinomxube wamayeza, i-chromium, kunye neeamino acid zibanga ukunciphisa indlala kunye nokunciphisa ukutya.
• ICollagen. Iicapsule ezingama-30 ze-collagen yenkomo kunye nokudibanisa iivithamini kunye neeminerals zithengiselwe "ukugcina ulusu luthambe" kunye nokukhuthaza iinwele kunye neenzipho ezisempilweni.
• IColon Optimizer. I-30 iprobiotic kunye ne-herbal supplement capsules ezipapashiweyo ukunceda ukukhuthaza isisu esisempilweni kunye nokuthintela igesi kunye nokudumba
• Isikhokelo seZondlo. Incwadi yesikhokelo kunye nendlela yokuphila ekuxelela ukuba yintoni, nini, kwaye ungatya ntoni.
• Ibhendi yentliziyo. Isacholo esimile sentliziyo esinemiyalelo yokuzinika isinqe esihlahleni xa iingcinga ezingalunganga malunga "nokutya okungenamsoco, ukuthandabuza, kunye noloyiko" zigubungela iinjongo zakho.

Ewe Unako ukutya ukutya kwakhiwe ngokujikeleza ukutya okuneekhalori ezisezantsi kunye nokutya. Kuyapapashwa ukukunceda ukunciphisa umzimba kwaye uphile impilo esempilweni.

Ingaba isebenza kanjani?

Ewe Unokutya ukutya ngokufaka endaweni enye ukuya kwezimbini ezona ziphambili suku ngalunye ngengxangxasi eyomeleleyo. Ikwacebisa ukuba uthathe izongezo zemihla ngemihla zokutya kwaye ulandele ukuThintela ukuKhanya kweTrafikhi kwizidlo zakho eziseleyo kunye nokutya okulula.

Ukutya endaweni yokuGuquka kuyashukuma

Ewe Unako ukutya ukutya kugungqisa ukutya kuneekhalori eziphantsi kwaye kuneprotheyini ephezulu.

Ukutya okukodwa nje ngomgubo obuyisela ukutya kunika ii-calories ezingama-200, iigram ezili-15 zeecarbs, 7 iigrem zamafutha, neegram ezingama-20 zeproteni.

Uninzi lwesi sidlo silula kakhulu kunesiqhelo. Ke, ukushukuma kungakhokelela ekulahlekeni kobunzima ngokuthintela iikhalori.

Ewe kunjalo, uphando oluninzi lubonakalisile ukuba ukutshintshwa kwesidlo kunokuba yindlela efanelekileyo yokunciphisa umzimba (,,).

Nangona kunjalo, akukho zifundo zipapashiweyo ezikhoyo kuEwe Unako ukugungqa ngokukodwa.

Izibonelelo zokutya

Ewe onako ukucwangcisa kubandakanya izongezo zokutya ezine, ezibhengezelwe “ukukunceda kutshintsho lwakho.”

Xa zithathwa yonke imihla, ezi zongezo zokunciphisa umzimba zenzelwe ukonyusa imetabolism yakho, ukuthintela indlala, ukukhuthaza isisu esisempilweni, kunye nokuvuselela iinwele, ulusu kunye neenzipho.

Ngelixa izifundo ngezi zongezelelo zingafumanekiyo, uphando luxhasa ezimbalwa zezona zithako ziphambili.

Umzekelo, olunye uphononongo lubonisa ukuba ukukhutshwa kweti eluhlaza - efumaneka kwi-Slim Down supplement-kunokukhokelela ekulahlekeni kwesisindo kunye noncedo lokugcina ubunzima, nangona iziphumo zixubekile (,).

Ukutya kokuKhanya kweTrafikhi

Ewe Ewe Isicwangciso sokulahleka kwesisindo siquka isikhokelo sesondlo sokuncedisa ukutshintshwa kwesidlo kunye nokuxhaswa.

Isikhokelo sichaza ubungakanani bezahlulo kunye nendlela yokulandela ukutya kweTrafikhi yokuKhanya.

Ukutya okuKhanyayo kweTrafikhi kwaqala nge-1970s, ukunceda ukujongana nokunyuka kwamazinga okutyeba komntwana. Ukusukela ngoko, yamkelwe ziinkqubo ezininzi zokunciphisa umzimba, kubandakanya Ewe Unako (, 7).

Ingqiqo ithe ngqo. Ukutya kwahlulwe ngokwamacandelo amathathu:

• Ukutya okubomvu. Oku kutya kukuphepha. Imizekelo ibandakanya ukutya okuthosiweyo, ukutya okukhawulezileyo, inyama enamafutha aphezulu, iidessert ezisekwe kwingqolowa kunye nesoda.
• Ukutya okumthubi. Oku kukutya onokukutya amaxesha ngamaxesha. Umzekelo, iinkozo ezisulungekileyo, amaqanda, kunye neemveliso zobisi ezinamafutha asezantsi.
• Ukutya okuluhlaza. Oku kukutya onokukutya rhoqo. Umzekelo, iinkozo ezigcweleyo, inyama engacacanga, iinkukhu, intlanzi, kunye neziqhamo kunye nemifuno.

Izifundo zibonise ukuba ukutya okukuqala kokukhanya kwetrafikhi kunokuba luncedo kulawulo lobunzima ebantwaneni, kodwa uphando luyasilela kwindlela olusebenza ngayo kubantu abadala ().

Kwakhona, akukho zifundo ziye zavavanya u-Ewe Unako uhlobo lokutya.

Ewe Unako ukutya kunokutshintsha ukutya kube kubini okanye ngosuku ngemeko ephantsi yeekhalori kunye nokunciphisa umzimba. Ikwalandela icandelo elilawulwa kukutya lokuKhanya kweTrafikhi ngokutya okuseleyo kunye nokutya okulula.

Ngaba inokukunceda ukunciphisa umzimba?

Ukunciphisa ukutya okwekhalori kubalulekile ekunciphiseni ubunzima, kodwa kunokuba nzima kwimeko ezaliswe kukutya okunamandla.

Akukho zifundo zikhona Ewe Unako ukugubha. Nangona kunjalo, uphando lubonisa ukuba ukutshintshwa kwesidlo kunokukunceda ulahle kwaye ugcine ubunzima ngokulawula ubungakanani besahlulo, ukudala ukusilela kwekhalori, kunye nokukugcina ugcwele iikhalori ezimbalwa (,).

Kwisifundo esinye seeveki ezili-12, ii-dieters ezingama-45 zalahlekelwa ngumndilili weepawundi ezili-11 (5 kg) ngokutshintsha izidlo ezi-2 ngemini ukutya kugungqiswa ().

Kolunye uphononongo, abantu baphulukene nomndilili we-25 yeepawundi (i-11 kg) ngelixa belandela ukutya okunomda wekhalori okubandakanya ukutya oku-2 kugungqiswa usuku ngalunye kwiiveki ezili-16 ().

Kwakhona, uphononongo olucokisekileyo lwezifundo ezintandathu lubonakalisile ukuba iziselo ezingena endaweni yokutya zinokusebenza ngakumbi kunendlela yokutya esekwe kwiikhalori ezisezantsi.

Uphengululo lufumanise ukuba ii-dieters zisebenzisa iziyobisi zotywala ezihlaziyiweyo ze-7-8% yomzimba wabo xa kuthelekiswa ne-3-7% kwisidlo sendabuko, esineekhalori ezisezantsi ().

Ewe Unako ukutya kunokukhokelela ekulahlekeni kwesisindo ngokulawula ubungakanani besahlulo kunye nokunciphisa ukutya okupheleleyo kwekhalori.

Ezinye izibonelelo ezinokubakho

Ewe Unako ukutya unokufumana izibonelelo ngaphandle kokunceda ukunciphisa umzimba.

Ilula kwaye iyaphatheka

Ewe iimveliso zinoku-odolwa kwiwebhusayithi kwaye zithunyelwe ngqo emnyango wakho.

Kuba ufuna ukongeza amanzi kuphela, iinyikima kulula ukuzenza kwaye zilunge ngakumbi ukuba uhlala ubomi obuxakekileyo.

Kwaye, ziyaphatheka. Ukuba no-Ewe Ungashukumisa ngesandla kunokukugcina ekubambeni into engenampilo okanye ikhalori-eshinyeneyo ngelixa usendleleni.

Kwicala elisezantsi, ukuthembela kugungqiso kunokukuthintela ekukhuleni imikhwa yokuphila, enempilo, njengokupheka nokucwangcisa iindlela ezinesondlo kwiintsuku ezixakekileyo.

Ke ngoko, ungabuyela kwimikhwa yakudala, engaphumeleliyo nje ukuba uphume ekutyeni.

Ngamana unokunceda ukukhulisa iVitamin kunye nokuThathwa kweMaminerali ngelixa usitya

Xa unokutya okuneekhalori ezisezantsi, kunokuba ngumceli mngeni ekufumaneni zonke izondlo ozifunayo ukuze uhlale usempilweni ().

Ewe Unako ukutya okunyikinyayo kugalelwe iivithamini kunye neeminerali ezingama-21, kubandakanya ivithamin D kunye nentsimbi- izondlo-mzimba abantu abaqhele ukungabikho (,).

Nangona kunjalo, iinyikima azinazo izakha mzimba ezibalulekileyo, ezinjenge calcium kunye ne potassium.

Ngapha koko, ukubekwa komgubo endaweni yokutya ubonelela nge-8% kuphela yeReferensi yokuSebenzisa iMihla ngemihla (i-RDI) yecalcium kunye neepesenti ezi-2 kuphela zeRDI ze potassium.

Oku kuthetha ukuba ukutya okushiyekileyo kunye nokutya okutyiwa kufuneka kube sisityebi kakhulu kwi-calcium kunye ne-potassium, okanye kuya kufuneka uthenge kwaye uthathe esinye isongezo ukunqanda ukusilela kwezondlo.

Ewe Unako isisombululo esithembisayo sokutya kubantu abaxakekileyo. Ukuhlukumezeka kufanelekile, kuyaphatheka, kwaye kunika iivithamini kunye neeminerali ezingama-21 ezibalulekileyo, ezinokuthi zisilele kwindlela otya ngayo. Nangona kunjalo, isenokuba sezantsi kwezinye izondlo, njenge calcium kunye ne potassium.

Iindawo ezinokubakho ezantsi

Nangona u-Ewe Unokutya unokukunceda ukunciphisa umzimba, icebo linezinto ezininzi ezingalunganga.

Ngaba kunokuba nzima ukunamathela kuyo

Ewe Unako ukucwangcisa ukutya kunokunceda ukunciphisa umzimba ngokukhawuleza kodwa kunokuba nzima ukubambelela kwixesha elide, njengoko kuthintelwa kakhulu.

Ayiphelelanga nje ekutshintshisweni kokutya kugungqiswa isidlo esinye ukuya kwezimbini suku ngalunye, kodwa icebo lityhala inguqu ethintelwayo yokutya okuKhanya kweTrafikhi kwizidlo zakho ezisele.

Oku kutya kususa ukutya okuninzi, kubandakanya nokukhetha okunempilo okufana nebhanana kunye nemango.

Kwakhona, uphononongo lubonisa ukuba izidlo ezingena endaweni yesidlo kunokuba nzima ukulandela (,).

Umzekelo, i-49% yabathathi-nxaxheba bayeke kwisifundo seeveki ezili-12 abathathe indawo yesidlo sakusasa nesasemini endaweni yesiselo ().

Iimveliso zenziwe ngokuPhezulu

Ewe Unako ukushukuma kusetyenzwa kakhulu kwaye akunakuba lolona khetho lufanelekileyo kwimpilo iyonke.

Nangona iinyikima ziqinisiwe ngezakha mzimba ezingama-21, azinakuthelekiswa nezibonelelo zokutya okunesondlo, okutya.

Ukutya okupheleleyo kunikezela ngaphezulu kokudwelisiweyo kwilebhile yesondlo.

Iziqhamo ezitsha, imifuno, ukutya okuziinkozo, kunye neembotyi zinemixube yezityalo enxulunyaniswe nezibonelelo zezempilo, kubandakanya nokwehla komngcipheko wezifo ezingapheliyo ().

Sebenzisa iMarkilevel yokuThengisa iiMveliso

Sebenzisa isicwangciso-qhinga sentengiso esinee-multilevel, Ewe Unako abaqeqeshi ukuthenga iimveliso ngesaphulelo kwaye uzithengisele kuwe ngokuthe ngqo ngenzuzo.

Ngokwewebhusayithi, abaqeqeshi bakwabonelela ngesikhokelo kunye nenkxaso yomntu ngamnye.

Oku kunokuba yingozi kuba akukho siqinisekiso sokuba aba baqeqeshi banalo naluphi na uqeqesho olusemthethweni kwisondlo, ezempilo, okanye iingcebiso.

Ewe Unako ukutya kunokuba nzima ukunamathela kuyo kwaye kusekwe kwiimveliso ezigqitywe kakhulu ezingenakuthelekiswa nezibonelelo zokutya okuyinyani, okunesondlo. Kananjalo, abaqeqeshi ngaphakathi kwenkampani abanakulungela ukubonelela ngengcebiso yezempilo.

Isicwangciso sokutya

NgokwesiCwangciso sokutya okuku-Ewe, usuku lwakho kufuneka lubandakanye izidlo ezintlanu, zahlulwe ngokulinganayo imini yonke.

Isidlo esinye ukuya kwezimbini eziphambili kufuneka ibe nguEwe Unako ukutshintshwa kwesidlo, ngelixa ukutya kwakho okuseleyo kunye nokutya okulula kufuneka kulandele izikhokelo zesicwangciso sesondlo.

Nantsi isicwangciso sesidlo seentsuku ezintathu:

Usuku lokuqala

• Isidlo sakusasa. Umsebenzi omnye weSidlo esiGqibeleleyo sokuTshintshwa kwesidlo kunye ne-capsule enye ye-Slim Down, iNkxaso yokutya, i-Collagen kunye neColon Optimizer.
• I-snack. Imbewu encinci kajongilanga.
• Isidlo sasemini. Inkukhu fajitas ngeentsimbi kunye neepilisi ezimbini zomgubo.
• I-snack. I-tuna isaladi eneentonga ze-celery.
• Isidlo sangokuhlwa. Umsebenzi omnye weSidlo esiGqibeleleyo sokuTshintsha indawo.

Usuku lwesibini

• Isidlo sakusasa. Umsebenzi omnye weSidlo esiGqibeleleyo sokuTshintshwa kwesidlo kunye ne-capsule enye ye-Slim Down, iNkxaso yokutya, i-Collagen kunye neColon Optimizer.
• I-snack. Isandla esincinci seeamangile, ziphoswe kumgubo wesilili.
• Isidlo sasemini. Umsebenzi omnye weSidlo esiGqibeleleyo sokuTshintsha indawo.
• I-snack. Inkukhu isaladi enamaqhekeza ikhukhamba.
• Isidlo sangokuhlwa. I-Shrimp ivusa i-fry.

Usuku lwesithathu

• Isidlo sakusasa. Imifuno emhlophe-yeqanda emhlophe ene-muffin yesiNgesi yengqolowa kunye ne-capsule enye ye-Slim Down, iNkxaso yokutya, i-Collagen, kunye neColon Optimizer.
• I-snack. Imbinana yamandongomane nembewu.
• Isidlo sasemini. Umsebenzi omnye weSidlo esiGqibeleleyo sokuTshintsha indawo.
• I-snack. I-Turkey kunye neetamati zilayishwe ngamagqabi elettuce.
• Isidlo sangokuhlwa. Umsebenzi omnye weSidlo esiGqibeleleyo sokuTshintsha indawo.

Ewe Unako ukutya unokucebisa izidlo ezintlanu zibekwe ngokulinganayo imini yonke. Isicwangciso sosuku sinokubandakanya ukushukuma kwesidlo esinye ukuya kwezimbini kunye nokutya okubini ukuya kathathu okuvunyiweyo kunye nokutya okulula.

Umgca osezantsi

Ewe Unako ukutya yindlela elula kunye nephathekayo yokulahleka kobunzima esebenza ngokunciphisa ukutya kwakho kwekhalori kunye neziselo zokutya kunye nokutya okulawulwa ngxenye.

Le ndlela yokutya ukutya kunokusebenza ngokukhawuleza ekulahlekeni kwesisindo, nangona kungekho zifundo ezikhoyo ngo-Ewe Unako ukutya ngokwakho.

Isisombululo sexesha elide esiluncedo ekulahlekeni kobunzima kunye nempilo iyonke, cinga ukutya okunezakha-mzimba ezibandakanya iziqhamo ezitsha, imifuno, iinkozo ezipheleleyo, iimbotyi, iiproteni ezomileyo, kunye namafutha asempilweni.