Kuyini Ukudla Kwezempi? Konke Okufanele Ukwazi Ngalolu Hlelo Lwe-Strange Lwezinsuku Ezi-3 Zokudla

-Delile

• Kungani Kubizwa ngokuthi Ukudla Kwezempi?
• Luyini Ngempela Uhlelo Lokudla Kwezempi?
• Usuku 1
• Usuku 2
• Usuku 3
• Ingabe Ukudla Kwezempi Kusempilweni Ngempela?
• Ngaphambi kokuzama ...
• Buyekeza kwe-

Ukudla kungathatha ithuba lokuba ngcono - ukuthambekela okukhulu kakhulu "kokudla" kuka-2018 kwakumayelana nokwamukela imikhuba yokudla enempilo kunokunciphisa isisindo — kepha lokho akusho ukuthi ukuzincisha ukudla okuqinile kuyinto yesikhathi esedlule.

Thatha, isibonelo, ukuthandwa kobuhlanya kokudla kwe-ketogenic. Noma, ukuvela kabusha kwemfashini yokudla eyinqaba ka-2015 ebizwa ngokuthi ukudla kwamasosha, ukudla kwezinsuku ezintathu okuthembisa i-dieters ukwehla kwesisindo esingamakhilogremu angu-10 ngenxa yokudla okungahleliwe okuhlanganisa u-ayisikhilimu, i-toast, nezinja ezishisayo.

Ngabe lolu hlelo lokudla ezempi lwezinsuku ezintathu luyimfihlo yokwehlisa isisindo ngokushesha, noma ingabe konke kungumbombayi? Lapha, izazi zokudla kanye nochwepheshe bokudla okunomsoco babelana ngalokho okudingeka ukwazi mayelana nokudla kwamasosha nokuthi kunempilo yini kuwe.

Kungani Kubizwa ngokuthi Ukudla Kwezempi?

Masenze into eyodwa iqonde: Naphezu kwegama layo, ukudla kwamasosha empeleni akunayo imvelaphi yezempi esemthethweni, ngokusho kukadokotela wezokudla obhalisiwe uTara Allen, RD, othi ukudla kwaqala njenge amahemuhemu ukuthi uhlelo lokudla lwasetshenziswa ukusiza amasosha ukuthi alunge ngokushesha.

Uhlelo lokudla kwezempi lufana nezinye izinhlelo zokudla zezinsuku ezintathu (cabanga: I-Mayo Clinic kanye neCleveland Clinic izinhlelo zokudla zezinsuku ezintathu) njengoba ithi ikhuthaza ukulahlekelwa isisindo ngesikhathi esifushane ngokukhawulela ama-calories.

Lokhu kudla kubuye kufane ngendlela ephawulekayo ne-Retro Drinking Man's Diet (noma i-Air Force Diet) yama-60s, ngokusho kuka-Adrienne Rose Johnson Bitar, Ph.D., osondelene nodokotela waseCornell University ogxile emlandweni nasempucukweni Ukudla kwaseMelika, isiko le-pop, kanye nempilo. Ngokufana nokudla kwamasosha, Ukudla Komuntu Ophuzayo kwakuhlanganisa i-martinis ne-steak ekudleni kodwa kwagcina ama-carbohydrate kanye nekhalori kubalwa kancane, uyachaza. "Kokubili lokhu kudla kwakunekhalori ephansi noma izinhlelo ze-carb ephansi ezazithembisa imiphumela yesikhashana esifushane, kodwa zihlanganisa ukudla okungenampilo noma ukudla okungenamsoco," kusho u-Bitar. (Enye indlela yokudla engenampilo efaka inyama ebomvu eminingi: I-Vertical Diet. Kuphephile ukusho ukuthi, nawe ungeqa lelo hlelo lokudla.)

Luyini Ngempela Uhlelo Lokudla Kwezempi?

Sekukonke, ukudla kwamasosha uhlelo oluhle olunamakhalori aphansi, kucatshangelwa ukuthi ama-dieters ayakhuthazwa ukuthi adle cishe ama-calories ayi-1,400 ngosuku lokuqala, ama-calories ayi-1,200 ngosuku lwesibili, namakholori angaba ngu-1 100 ngosuku lwesithathu, kuchaza uJJ Virgin, uchwepheshe oqinisekiswe ngamabhodi . (Nakhu okudingeka ukwazi ngempela ngokubala ama-calories.) Ukudla okusohlelweni yilokhu okuthiwa "iyahambisana ngokwamakhemikhali," esho, futhi kuthiwa bayasebenzisana ukukhuthaza ukunciphisa umzimba ngokushesha. Uyanezela, uma udla ukudla okufanele ukulandele izinsuku ezintathu ngesonto elilodwa.

Ukudla okuvunyiwe kokudla kwamasosha akuyona into ozoyicabanga njengokudla "kokudla", kufaka phakathi izinja ezishisayo, ubhontshisi, u-ayisikhilimu, ne-tuna ekheniwe, kusho isazi sezokudla esibhalisiwe uBrooke Alpert. Bona ukuwohloka okuphelele kokudla okungezansi. Lokhu kudla okufanayo kunqunyelwe wonke umuntu obuka lokho kudla futhi kuhlelwe kahle ukuze ungaziphuzi ngokweqile noma uphambuke ekudleni (ngoba uyakwazi kuphela dla ukudla okunconyiwe ngezansi), kusho u-Alpert.

Usuku 1

Ukudla kwasekuseni: I-1/2 Grapefruit, ucezu olulodwa lwesinkwa / ubhontshisi ngezipuni ezimbili zikakinati noma ibhotela le-alimondi, nenkomishi eyodwa yekhofi

Isidlo sasemini: ucezu olulodwa lwesinkwa noma ubhontshisi, i-1/2 yethini le-tuna, nenkomishi eyodwa yekhofi

Isidlo sakusihlwa: 3 oz. yanoma iyiphi inyama (usayizi wedekhi yamakhadi), inkomishi eyodwa kabhontshisi oluhlaza, i-apula elilodwa elincane, 1/2 kabhanana, nenkomishi eyodwa ka-ayisikhilimu

Usuku 2

Ukudla kwasekuseni: iqanda elilodwa eliphekiwe (noma uthanda kangakanani), ucezu lwesinkwa noma ithosi, ubhanana ongu-1/2

Isidlo sasemini: inkomishi eyodwa ye-cottage shizi, iqanda elilodwa elibilisiwe, ama-crackers amahlanu kasawoti

Isidlo sakusihlwa: izinja ezimbili ezishisayo (akukho bun), inkomishi eyodwa ye-broccoli, i-1/2 inkomishi yamanqathe, i-1/2 banana, inkomishi eyodwa ka-ayisikhilimu

Usuku 3

Ukudla kwasekuseni: ucezu olulodwa lweshizi lwe-cheddar, i-apula elilodwa elincane, ama-crackers amahlanu e-saltine

Isidlo sasemini: iqanda elilodwa (eliphekwe ngendlela othanda ngayo), ucezu lwesinkwa noma isinkwa esithosiwe

Isidlo sakusihlwa: inkomishi eyodwa ye-tuna, 1/2 yebhanana, inkomishi eyodwa ka-ayisikhilimu

Kubalulekile ukuqaphela ukuthi iziphuzo nazo zivinjelwe ekudleni, futhi amanzi namathi we-herbal yizona kuphela iziphuzo ezivunyelwe, kuchaza uBeth Warren ongumhlengikazi obhalisiwe. Kulungile ukuphuza ikhofi ngosuku lokuqala-kodwa ushukela, izikhilimu, nama-sweeteners okwenziwa akuvumelekile, okusho ukuthi uzokwazi ukusebenzisa i-stevia ekhofini lakho kuphela (uma kudingeka). Utshwala, nokho, abunamkhawulo, ikakhulukazi njengoba iwayini nobhiya kuvame ukuqukatha amakholori amaningi, kusho uVirgin.

Ingabe Ukudla Kwezempi Kusempilweni Ngempela?

Okokuqala, ukungahambisani kokudla kwamasosha kuyifulegi elibomvu, ngokusho kukaWarren, othi ukudla akuhambisani nokwakheka kokudla futhi uthi ukungabi nesiqondiso kungakwenza kudideke futhi kube nzima kumuntu oqondayo ukuba aqonde ukuthi landela nokuthi udlani.

Noma ukudla kunikeza ukudla okuvela emaqenjini okudla, isazi sezokudla esibhalisiwe, u-Toby Amidor RD. “Ngenxa yokuntuleka kwenani elanele lokusanhlamvu, imifino, ubisi, namaprotheni, ngeke ukwazi ukuhlangabezana nezidingo zakho eziphelele zomsoco kulezi zinsuku ezintathu,” kuchaza yena.

Ukunciphisa ukudla kwakho kwansuku zonke izithelo nemifino, kusho ukuthi kungenzeka ukuthi awutholi inani le-fiber, amavithamini antioxidant A no-C, potassium, nama-phytonutrients owadingayo nsuku zonke, usho kanjalo. Njengoba ukudla kuhlanganisa nobisi olulinganiselwe, cishe ngeke ube ne-vitamin D, i-calcium, ne-potassium kakhulu-imisoco iningi labantu baseMelika eselishoda kakade, kusho u-Amidor. Njengoba ukudla kune-carb ephansi kakhulu, awutholi okusanhlamvu okwanele, noma-okungumthombo omuhle wamavithamini B kanye ne-fiber, uthi. (Bheka: Kungani AmaCarbs Anempilo Engaphansi Kokudla Kwakho.)

Sekukonke, lokhu kudla kuphansi kakhulu kuma-carbs nama-calories ukunikeza umzimba wakho ukudla okwanele nezakhamzimba okudingayo ukuze uhlale uphilile, kungeza i-Amidor. Kwanele ukusinda ngokomzimba, kepha ungahle ube 'yi-hangry' futhi ungahle ube namandla aphansi ngokwedlulele, kusho uWarren. (Bheka: Kungani Ukubala Amakhalori Akusona Isihluthulelo Sokunciphisa Isisindo.)

Uma uzibuza ngokulahleka kwesisindo? Yebo, uzolahlekelwa isisindo ekudleni kwezempi uma ujwayele ukudla amakholori ayizinkulungwane ezimbalwa ngosuku (njenganoma yikuphi ukudla okuvimba ukudla kwakho kwekhalori), ngokusho kwe-Amidor. Kodwa-ke, kungenzeka ukuthi uzobuyela emikhubeni yakho yokudla yakudala futhi uzuze isisindo emuva lapho usuphumile ekudleni, okungadala umjikelezo ononya, usho kanje.

Ngaphambi kokuzama ...

"Izinzuzo zokudla kwamasosha ukuthi zitholakala kalula futhi zikhululekile ukulandela," kuphakamisa u-Allen. Kodwa-ke, i-cons-kuhlanganise nokukhethwa okuncane kokudla, ukuthembela enyameni egayiwe (okungeyona enempilo kakhulu), kanye nenani eliphansi lezithelo nemifino evunyelwe-ivame ukudlula izinzuzo, kusho i-Virgin.

Futhi, yiqiniso, imvelo ephansi yokudla kwezempi ingaba yingozi, kusho u-Amidor. Lokhu kuyiqiniso ikakhulukazi uma uhlela ukuzivocavoca umzimba: Ukuzama ukuzivocavoca ngamandla ekudleni okunjalo okunama-khalori amancane kungadala ukuthi ube buthakathaka, ube nekhanda elikhanyayo, futhi ukhathalele-ngamandla aphansi we-cardio noma ukuhamba kuyindlela yakho ephephe kunazo zonke phakathi nalokhu kudla, kusho u-Allen.

Kuphephile ukusho ukuthi ukudla kwamasosha kungenye indlela yokudla yesikhashana, kusho u-Alpert. Noma yisiphi isisindo esilahlekile sizoba isisindo samanzi, uthi, futhi ungahle ubone ngisho nokulahleka kwesisindo somzimba ngenxa yokuthi uhlelo lwekhalori oluphansi.

Futhi njengakho konke ukudla okudlayo okwaziwa ngumuntu, u-Alpert uthi ukudla kwamasosha kuhloselwe ukwenza umthelela wesikhashana esikhundleni sokufundisa imikhuba emihle yokudla engagcinwa impilo ende, enempilo. Ngenxa yalokho, uthi maningi amathuba okuthi ababambiqhaza babuyelwe yinoma yisiphi isisindo esilahlekile ngemuva nje kokuqeda ukudla. (Ngempela. Kufanele uyeke ukuzincisha ukudla okunemingcele.)

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