Ukudla kwamahora ayisishiyagalombili: Nciphisa Isisindo, Noma Mane Usinciphise?

-Delile

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Kunezizathu eziningi zokuthi kungani iMelika ibe yizwe elikhuluphele kakhulu emhlabeni. Esinye kungenzeka ukuthi sidale le nkambiso yokudla yamahora angama-24 lapho sichitha khona iningi lezinsuku zethu sidla ama-calories amaningi kakhulu esingawashisi. Noma okungenani lokho okuyisisekelo sencwadi yakamuva kaDavid Zinczenko Ukudla Kwamahora angu-8, enikeza isisombululo esiphelele se-semi-scandalous.

Kafushane, owokuqala Impilo Yamadoda editor nombhali-mbhali wabanye abathengisa kakhulu, kufaka phakathi Ukudla kwe-Abs futhi Yidla Lokhu, Hhayi Lokho! uchungechunge, liphakamisa ukunciphisa amahora okudla uye kwayisishiyagalombili kuphela kuze kube yizinsuku ezintathu ngesonto ukuthola imiphumela eqinisekisiwe yokwehlisa isisindo. Lokho okudlayo kulawo mahora ayisishiyagalombili kukuwe ngokuphelele. Ngakho-ke uma ufuna ukuzitika ngomugqa wonke we-Frito-Lay, nakanjani, phrinta le ndaba futhi usebenzise iphepha ukuze usule iminwe yakho enamafutha phakathi kwezikhwama.

Ukubanjwa-kuhlala kukhona munye-ukuthi uma isikhathi sakho sokukhishwa kwezingulube siphela, kufanele uzile ukudla amahora angama-16 asele. Lokhu, futhi, kuzocatshangelwa ukuthi kuzonikeza umzimba wakho ikhefu elidingayo ukugaya bese uqala ukushisa amafutha kaphethiloli. Ngakho-ke, kungani indlela yokudla ithi ungalahlekelwa amaphawundi afinyelela kwangu-2 nohhafu ngesonto. UZinczenko ngokwakhe uthe wehlise amakhilogremu ayisikhombisa ezinsukwini eziyi-10 kuphela ekudleni esikhathini sakamuva Namuhla Show ingxoxo. "Ngaphandle kokuzama," ugcizelele kuMatt Lauer owayengabaza, owaphendula wathi "Uthi abantu bangalahla amakhilogremu angama-20 emasontweni ayisithupha, ngokusho kwakho."

U-Lauer akuyena yedwa owenza isithunzi sokungabaza. UTanya Zuckerbrot, R.D., umbhali we Isimangaliso seCarb Diet, ubona ukwehla okukhulu kwalolu hlelo.

1. Kwakha Imikhuba Emibi

Lapho nje usuwushiye ngokuphelele umqondo "wokudla ngokulahla," le ncwadi iza futhi ithi, qhubeka, yiba nocezu lwesibili lwe-pizza futhi yebo, ufuna amafrimu ngalokho. Inqobo nje uma ungakugcwalisa konke kulelo windi lamahora ayisishiyagalombili, ukhululekile ukubuka umhlaba njengemenyu eyodwa enkulu futhi ngokuhamba kwesikhathi, lokho kungakhuthaza ukuzuza kwesisindo. "Noma yini oyenzayo okwesikhashana izozuza imiphumela emihle, kodwa uma usuphumile ohlelweni, usale nale mikhuba emibi yokuzitika," kusho uZuckerbrot. "Kungaba ngcono ukufundisa abantu ukuthi umzimba wabo usebenza kanjani, yini amavithamini namaminerali abawadingayo, nokuthi bangaqonda kanjani ukulawulwa kwengxenye yemiphumela yesikhathi eside." Kuze kube lelo phuzu, umuntu angaphikisana nokuthi uZinczenko ubala uhlu lokudla okuyisishiyagalombili, kepha uhlelo lwakhe lokudla luzosekela nokukhetha ubhontshisi obufakwe eNutella ngaphezu kokudla "kwamandla" okunje, iyogathi, kwasekuseni, uma kungukuthi uku isimo se.

2. Konakalisa Umlando Omuhle Wezempilo

Nokho Ukudla kwamahora ayisishiyagalombili iphakamisa ukuthi ingasiza ekuvikeleni izifo, icaphuna izifundo zesayensi ezibonisa ukuthi ukuzila ukudla kwehlise kanjani ingozi yokuba nesifo sikashukela nesifo se-coronary, uZuckerbrot ukholelwa ukuthi kungakhuthaza umphumela ohlukile. "Ukudla ukudla okuningi okunama-calories amaningi kanye namafutha agcwele njenge-pizza, ama-rib-eye steaks, nama-burger kungahle kungagcini nje ngokufaka amakhilogremu, kodwa futhi kungandisa nengozi yakho yokuthola izifo ezingalapheki ezifana nesifo senhliziyo nesifo sikashukela," usho kanje.

3. Kukhuthaza Isimo Esesabekayo 


Uma uke weqa ukudla kwasemini ngosuku olumatasa, wazi kahle ukuthi sikhuluma ngani. UZuckerbrot ubeka iphuzu elifanele kuyo: "Ngemuva kwamahora amane nje uzilile, ushukela wakho uqala ukwehla bese uqala ukuzizwa ubuthakathaka, ukhathele, uthuthumele futhi udangele - yilokho esikubiza ngokuthi yi-hypoglycemia esebenzayo. Yonke leyo mizwa ivame ukuqhuba abantu ukuba babambe noma yikuphi ukudla okutholakalayo, njengamazambane amazambane noma amakhukhi ekhawunteni, noma ukudla ngokweqile esidlweni esilandelayo. " Kungakho iZuckerbrot ikhuthaza ukudla okulula phakathi kokudla ukuze kugcinwe abantu ukuthi baphathe ubhasikidi wesinkwa njengomkhombe.

4. It Meses nge Impilo Yakho Yomphakathi

Ithi ulandela uhlelo olunconyiwe lukaZinczenko lwezinsuku ezintathu ngesonto. Uma unamahora ayisishiyagalombili okudla awela phakathi kuka-10 ekuseni no-6 ntambama, kuzodingeka ukhansele idethi yakho yesidlo sakusihlwa nabangani noma uphuze amanzi ngokungafanele etafuleni kozakwenu eziphuzweni zangemuva komsebenzi. Noma okubi kakhulu, kungadingeka ukuthi ujikeleze lonke ikhalenda lakho lomphakathi ukuze uthole uhlelo lwakho lokudla olungajwayelekile. "Akuyona nje indlela yokuphila esimeme," kuxwayisa uZuckerbrot. "Kumele sifunde indlela yokuqondiswa kwezigwegwe futhi silume kancane ngaphandle kokukwenza ngokweqile."

I-f-word yokunciphisa umzimba ayilona idili, ngokushesha, noma indlala, uZuckerbrot uthi-yi-fiber. Gcwalisa izinto ezinhle-kanye namaprotheni-njalo ngamahora amathathu kuya kwamane ukuze uhlale unamandla futhi ugcine amazinga kashukela egazini usuku lonke. Ucwaningo lwakamuva ku Ijenali ye-American Medical Association ithole ukuthi ukudla ukudla okune-fiber eningi nakho kuyasiza ukususa amanoni nokuwagcina. Abantu abadala abasebasha abadla amagremu angu-21 efayibha nsuku zonke uma kuqhathaniswa namagremu angu-25 anconyiwe babone izinzuzo, ngakho-ke hlose u-25 kodwa ungakhathazeki kakhulu uma uwa iDemo, kusho uZuckerbrot.

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