Kungani umthetho we-80/20 uyiGold Standard yeBhalansi Yezokudla

-Delile

• Uyini umthetho we-80/20 wokudla?
• Okuhle Nokubi Komthetho Wama-80/20
• Ungayisebenzisa kanjani i-80/20 Rule the * Right * Way
• Buyekeza kwe-

Atkins. UPaleo. I-Vegan. I-Keto. I-Gluten-free. IIFYM. Kulezi zinsuku, kukhona ukudla okuningi kunamaqembu okudla-futhi iningi lazo liza nokuncipha kwesisindo kanye nezinzuzo zokudla okunempilo. Kepha zingaki zalezi ongafuna ukuzigcina impilo yakho yonke? (Vele cabanga mayelana neminyaka emingaki yokubala ama-macros, ukugwema ubhekeni, nokugwema ama-donuts.)

Emhlabeni wezempilo ongenalutho lapho i-kale iyinkosi, i-HIIT iyindlovukazi, futhi uke waphuza i-Kool-Aid noma uyikhafulele, ukuthuthukisa imikhuba yempilo yakho konke kubukeka njengokucabanga ngemuva. Konke kumayelana nokudlulela phambili ukuthola imiphumela yomzimba ongcono ASAP.

Kepha ngokusobala, awuzami ukwehlisa isisindo bese usithola futhi. Awuzami ukuba sesimweni, bese uphuma esimweni. Awuzami ukuzizwa umuhle, bese ubuyela emuva uzizwe umuhle. Ngakho-ke kungani ubhalisela ukudla okunokhahlo owaziyo ukuthi kuzokuhluleka ekugcineni?

Faka: umthetho wama-80/20 wokudla okunempilo. Akukona kangako a ukudla njengoba kuyindlela yokudla impilo eyodwa ongayigcina ngenjabulo uze ube neminyaka engu-105.

Uyini umthetho we-80/20 wokudla?

Ingqikithi: udla ukudla okuhlanzekile, okuphelele cishe ngamaphesenti angama-80 wamakhalori akho osuku, futhi wena #treatyoself cishe amaphesenti angama-20 wamakhalori osuku. (I-ICYMI inconywa yizazi zezempilo njengoJillian Michaels kanye nezazi eziningi zokudla njengendlela yokufundisa ukulinganisela.) "Umthetho ka-80/20 ungaba yindlela enhle yokujabulela ukudla okuthandayo nokugcina isisindo sakho sisesilinganisweni," kusho uSarah Berndt, RD Okwe-Nutrition Okuphelele nomnikazi weFit Fresh Cuisine.

Okuhle Nokubi Komthetho Wama-80/20

Yinto ongayenza unomphela. "Kuyindlela yokudla ephilakala kakhudlwana, ekuvumela ukuthi uthokozele ukuphatha okulula okukhethekile ngaphandle kokuzizwa unecala," kusho uSharon Palmer, R.D. kanye nomlobi we Impilo Enamandla Ezitshalo. Uma uzizwa unecala ngokudla okuthile okungangeni esigabeni "esinempilo", kungase kuholele ezimweni zengqondo ezicindezelayo nezingahlelekile mayelana nokudla kanye nesithombe somzimba. (Ngemuva kwakho konke, kukusiza ukuthi ugweme iphutha elibi kakhulu lokwehlisa isisindo elikhona.)

Akukuhle ukunciphisa umzimba. Uma udla izingxenye ezinkulu zokudla okunempilo, njengokusanhlamvu okuphelele, izithelo, amantongomane, amafutha anempilo, amaprotheni anciphile, ungadlula izidingo zamandla omzimba wakho (funda: ama-calories) bese uthola isisindo. Amakhalori asabala, ngisho nemithombo enempilo yawo. "Umthetho ka-80/20 uyisiqondiso esixegayo futhi ungasetshenziswa endleleni yokuphila yokudla esezingeni elifanele uma kukhulunywa ngezidingo zekhalori," kusho uPalmer, okusho ukuthi kungaba ngcono kakhulu ekulondolozeni isisindo kunokulahla ama-lbs.

Ungayisebenzisa kanjani i-80/20 Rule the * Right * Way

"Kusabalulekile ukuzijwayeza ukulinganisela nokulawula izingxenye ngomthetho we-80/20," kusho uBerndt. "Izinto zakho zokuzilibazisa kufanele zibe yingxenye efanelekile kunokuba kube mahhala kubo bonke."

Ngenxa yokuthi lawo maphesenti angama-20 awo "ukudla" akusho ukuthi ungahamba ne-Oreos noma isikhwama sama-chips. "Zama ukubheka lokhu njengomthetho ojwayelekile," kusho uPalmer, esikhundleni sezinombolo ezithile ongahlangana nazo nsuku zonke.

Isibonelo, uma uhlose ama-calories ayi-2 000 ngosuku (nakhu ukuthi ungathola kanjani ukuthi mangaki amakhalori owadingayo), lapho-ke umthetho ukhombisa ukuthi uzoba cishe nama-400 "ozodlala nawo". Kepha ngenxa yokuthi kunendawo egudluzelayo yezinye izinkolelo (ingilazi yewayini enesidlo sakusihlwa, ucezu lwekhekhe lokuzalwa lomuntu osebenza naye), lokho akusho ukuthi lawo "angamakholori alahlwayo" okufanele achithwe ekudleni okunenani lokudla okungenamsoco - nawe ngokuqinisekile ungakwenzi isidingo ukusebenzisa wonke amaphesenti angama-20. Eqinisweni, cishe kungcono kakhulu ukudubula okungaphansi kwamaphesenti angu-20, njengoba "abantu ababi ngempela ekulinganiseni ukuthi kungakanani ukudla abakudlayo futhi njalo babukela phansi amakholori nezingxenye," kusho uPalmer.

Khumbula: "Konke ukudla kuyithuba lokondla umzimba wakho," kusho uPalmer. "Kwabaningi bethu, konke ukuluma kufanele kubalwe ukuze kusizuzise nge-fiber, amaprotheni, amafutha anempilo, amavithamini, amaminerali, nama-phytochemicals (izitshalo ezihlanganiswa ne-antioxidant kanye ne-anti-inflammatory compound)."

Uma ufunda ukuthanda amaphesenti angu-80-ukuhalela ibhotela lamantongomane esikhundleni sekhekhe, futhi amahlumela aseBrussels athosiwe esikhundleni sama-chips-ngeke ufe ngamaphesenti angu-20. Esikhundleni sokuyicabanga njengomvuzo, yicabange njengegumbi lokuzulazula ukuze nje ~ uphile impilo yakho.

Buyekeza kwe-