Ngisuke ekudleni i-Pizza 24/7 ngaya ekulandeleni ukudla okuluhlaza okotshani

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• Izinto Ezingu-8 Okufanele Uzikhumbule Ngaphambi Kokuzama I-Smoothie Diet
• Buyekeza kwe-

Kungamahloni ukuvuma, kodwa eminyakeni engaphezu kwengu-10 ngemva kwekolishi, ngisadla njengomuntu omusha. I-pizza empeleni iyiqembu layo lokudla ekudleni kwami ​​- ngincokola ngokugijima marathon njengezaba zokudla uphaya ngingedwa ngemva kokugijima okude kwangoMgqibelo. Kepha empeleni angidlali. Eqinisweni, ngibhalisele umjaho wami wesibili ngoba bengikuthanda ukudla i-pizza engako futhi ngingakhathazeki ngokudla kwe-carb.

Kunenkinga enkulu ngokuphila kakhulu ngesinkwa, ushizi notamatisi isosi, noma kunjalo: ngithola, njenge, ezinye izakhamzimba ekudleni kwami. Ngingahle ngidle amakhalori anele, kepha empeleni awanalutho. Futhi ingxenye embi kakhulu ukuthi, nakuba ingase ingabonakali esikalini, ngiyayibona imiphumela esikhumbeni sami esibuthuntu, ungqimba lokuthamba phezu kwe-abs yami, kanye nenani lamandla enginawo lapho ngigijima - ikakhulukazi uma ' Ngisebenzisa ukuqeqeshwa kwemarathon.

Bengihlala ngazi ukuthi ukudla kwami ​​kudinga ukushintsha. Bengingazi nje ukuthi ngingayiguqula kanjani. Ngakho-ke lapho ngizwa ukuthi u-Adam Rosante, umqeqeshi wodumo namandla omsoco, wenza i- (mahhala!) Inselelo Yezinsuku Ezi-7 Yokudla Okudlayo, ngahlabeka umxhwele. Ngikhokhele futhi ngenza izinselelo zokudla ezinjengalezi ngaphambili - futhi ngehluleka. Zazinamandla kakhulu, ziyinkimbinkimbi kakhulu, futhi zinzima kakhulu ukunamathela kumuntu ongakwazi ukuziphekela ukudla okuyinkimbinkimbi kakhulu kunenkukhu elula nelayisi. (Okuhlobene: Ngehle Isisindo Ekudleni Kwe-Whole30 Ngaphandle Kokukhohlisa)

"Njalo lapho umuntu efuna ukwenza noma yiluphi uhlobo loshintsho, bazama ukulungisa impilo yabo ngokuphelele," kusho uRosante. "Ucwaningo lumelene nawe, noma kunjalo; uzophelelwa amandla futhi ulahle yonke into. Kodwa uma ugxila ekwenzeni ushintsho olulodwa oluncane kakhulu, luyangeneka kakhulu, futhi luvala lokho okubizwa ngokuthi i-positive feedback loop, okuyisona sikhathi. lapho uthola khona impendulo enhle ngemizamo oyenzayo. " (Okuhlobene: Ukwenza Izinguquko Ezincane Kwindlela Yakhe Yokudla Kwasiza kanjani Lo Mqeqeshi Ukulahlekelwa Amakhilogremu angama-45)

Yiso sonke isisekelo sohlelo lokudla kwe-smoothie lwe-Rosante: Ushintsha ibhulakufesi - isidlo esisodwa ngosuku - nge-smoothie eluhlaza. Ngiyithandile ngoba akukhona ngempela mayelana nokunciphisa umzimba (yize lokhu kungase kubhekwe njengohlelo lwezinsuku ezingu-7 lwe-smoothie lokulahlekelwa isisindo. uma lokho umgomo wakho) noma "ukukhipha ubuthi emzimbeni" noma "ukuhlanzwa." Ukudla kwe-smoothie okuluhlaza kwakumayelana nokuthola imisoco ebaluleke kakhulu emzimbeni wami ukuze ngibe namandla engeziwe okuhambisana nokusebenza kwami.

Ama-smoothies aluhlaza afaka izingxube ezihlukene zesipinashi, i-kale, ukwatapheya, ubhanana, amapheya, ubisi lukakhukhunathi, amawolintshi, izingcezu zikaphayinaphu, i-honeydew melon, ama-apula, nebhotela le-alimondi. (Khuthazwa yilezi zindlela zokupheka zokudla ezibushelelezi eziluhlaza okwenziwe ekhaya ezinambitheka kakhulu futhi zokonga imali yakho.) "Uma upakisha lokhu kudla okunomsoco - wonke lawa mavithamini, amaminerali, wonke ama-phytonutrients, nama-flavonoid agcwele ama-antioxidants - ungene engilazini eyodwa, kukuthinta ezingeni lamaselula, "kusho uRosante. "Lokhu kuthuthukisa omaka bezempilo kulo lonke ibhodi. Ama-smoothies abuye apakishwe nefayibha, okuthuthukisa ukugaya kwakho futhi kube nomthelela ekunciphiseni isisindo. Futhi zigcwele amazinga aphezulu kavithamini C nethusi, okusiza ukukhiqizwa kwe-collagen nokulungiswa kwezicubu- futhi yikhona okuzothuthukisa ikhwalithi yethoni yesikhumba sakho. " (Okuhlobene: Ingabe Kufanele Wengeze I-Collagen Ekudleni Kwakho?)

Futhi, izindlela zokupheka kulolu hlelo lokudla kwe-smoothie zilula kakhulu ukugaya, yingakho iRosante ilwela ukudla kwasekuseni oketshezi ngento efana nokuthi, i-omelet emhlophe yeqanda. Akukhona nje kuphela ukuthi izakhamzimba ezikuma-smoothies zifinyelela lapho zidinga ukuya khona ngokushesha, kepha ukuziphuzela ukudla kwasekuseni nakho kunikeza uhlelo lwakho lokugaya ukudla isikhathi esithile ekuphuleni ukudla okuphelele okusindayo. Lokho konga amandla umzimba wakho ongawasebenzisa kwenye indawo, ngaphandle kokudela izakhamzimba, kuchaza uRosante.

Ngathengiswa kwisayensi, kepha ngangingenakho ukuzethemba emandleni ami okukhipha ekudleni kwe-smoothie. Ngiyazi ukuthi ama-smoothies kufanele abe yisibonelo sokudla okulula, okunempilo, kodwa ngizithole ngingethuswa yizo esikhathini esidlule. Wazi kanjani ukuthi uzofaka ini kuzo? Wazi kanjani ukuthi yini enambitheka kamnandi nalokho? Impela, ungahlanganisa ama-veggies ambalwa kanye neqhwa ngemizuzwana engama-30, kepha lokho kudla okwanele ngempela ukudla? Kulapho-ke ukuthola izindlela zokupheka zangempela okufanele uzilandele kwafika kahle. Futhi, zonke ziqukethe izithako eziyisithupha noma ngaphansi; lonke uhlu lwegrosa lwezinto eziyi-11 (ngisho nobisi lwayo lukakhukhunathi oluphambili nebhotela le-alimondi) kungibize ngaphansi kuka-$60 eDolobheni laseNew York. (Noma ngabe iyiphi i-combo oyikhethayo, yenza kube ne-whirl kwenye yalezi zixube ezingcono kakhulu zokudla kwakho okubushelelezi.)

Ngakho njalo ekuseni, izinsuku eziyisikhombisa, ngangidla ukudla kwasekuseni okuyisiphuzo sikaRosante. Angiyena umuntu odla ibhulakufesi elikhulu, ikakhulukazi njengoba ngisebenzela ekhaya - ngokungananazi, angiyena umuntu wasekuseni-ngakho kufanele ngizilungisele okuthile lapho ngingakazwa lutho akulungile. Kepha ukuphonsa izithako eziyisithupha ku-blender bekungeke kube lula noma kungabi nobuchopho ngaphezulu. Iresiphi yami engiyithandayo yokudla ibiyiLove Child - isipinashi, uphayinaphu, i-honeydew melon, ubhanana, nobisi lukakhukhunathi - ngoba belukhilimu futhi bushelelezi. (Okuhlobene: Umhlahlandlela Wokubandakanya Konke ku-Oat Milk vs Almond Milk)

Inkinga yami eyodwa ngenselelo ye-smoothie yokudla kwaba ubukhulu be-smoothies. Ngokuya ngezilinganiso zikaRosante, bagcwalisa cishe uhhafu wengilazi yephenti. Ngenkathi ngengeza iqhwa elengeziwe, zazinkulu kancane, kepha ngangizizwa ngilambile cishe emahoreni amabili kamuva, okwakubonakala kushesha ukuhalela okunye ukudla. Lokhu akuyona into embi nokho, kusho uRosante. "Lezi zokupheka zokudla kwe-smoothie ziphansi kakhulu kuma-calories kepha zinomsoco kakhulu, ngakho-ke uthola zonke izakhamzimba ozidingayo ngesikhathi sasekuseni hhayi ama-calories amaningi," usho kanje. "Uma ujwayele ukudla isidlo sasekuseni esikhudlwana, cishe uzolamba emahoreni ambalwa kamuva futhi lokho kulungile - ungathola isidlo sasekuseni esinempilo." Ungangeza futhi ngaphambi kokuzivocavoca amaprotheni noma uma ufisa into ethe xaxa. Ngengeza isipuni se-whey protein powder ezinsukwini ezimbalwa, okwasiza. (Okuhlobene: Izinto ezi-4 Engizifunde Ngokuzama Ukusetha kabusha Umzimba Ka-Harley Pasternak)

Yize ngingawubonanga umthelela osheshayo, ngosuku lwesithathu lokudla okuluhlaza okushelelayo, ngafunga ukuthi isikhumba sami sibukeka sikhanya kancane nokuthi nakanjani nginamandla athe xaxa. (Ngazama ukudla ngokuvamile okunempilo kukho konke okunye ukudla kwami, futhi, nakuba u-Rosante ethi ungadla ngendlela ofuna ngayo usuku lonke; ngenze usuku lwesihlanu ngaphambi koku-oda i-pizza ukuze ngidle.) Ekupheleni kosuku lwesihlanu ngeviki, empeleni ngicabanga ukuthi ngabukeka nginciphile, ibhonasi eyengeziwe uRosante wathembisa kodwa engangingayilindele.

Futhi niyazi ukuthini? Ngicabanga ukuthi le nselelo ye-smoothie yokudla iyinto engagcina ibambelele. Uma kuqhathaniswa nezinye izinselelo zokudla kanye nezinhlelo engizamile, lokhu bekulula ukukuhlanganisa empilweni yami-futhi angizwanga sengathi ngidela noma yini ukuze ngithole izinzuzo. (I-Psst ... lawa mafriji ama-smoothie enza ukuzama ukudla kwe-smoothie kube lula uma uzonda ekuseni!)

"Ngifuna abantu babone ukuthi ukuba nempilo kulula kunokucabanga kwakho," kusho uRosante."Sithanda ukwenza izinto zibe nzima kakhulu, kodwa into elula njengokushintshanisa ukudla kwakho kwasekuseni okujwayelekile ukuze uthole i-smoothie eluhlaza kungaba wushintsho olugcina likuvulele umnyango wokukushintsha yonke into."

Izinto Ezingu-8 Okufanele Uzikhumbule Ngaphambi Kokuzama I-Smoothie Diet

Ngu K. Aleisha Fetters

Amajusi aphekiwe kanye nama-smoothies anendawo kunoma yikuphi ukudla okunempilo. Bangakusiza ukuthi uthole ukunikezwa okungeziwe kwemifino, ukukunika amandla okuqinisa amaprotheni, futhi bakuthole namavithamini okungenzeka alahlekile ekudleni kwakho.

Okukodwa ngosuku kuhle, kepha kuyaphila kuphela oketshezini ngokudla okuthambile kwesisindo somzimba noma ngenye indlela kungaba yingozi kakhulu, kusho uJaime Mass, R.D., umongameli we-Jaime Mass Nutritionals eFlorida. Ukumunca ngotshani izinsuku ezimbalwa, amasonto, noma izinyanga zilandelana akuwukhiphi ubuthi emzimbeni wakho, kuthuthukise umsoco wakho, noma kuholele ekuncipheni kwesisindo eside, uyanezela. Eqinisweni, ukudla okunoketshezi oluningi kungonakalisa impilo yakho yesikhathi eside (bheka nje uhlu olushaqisayo lwemiphumela engemihle ngezansi.) Ngakho-ke namathela ku-smoothie ngokudla okukodwa noma ukudla okulula ngosuku - bese udela ijusi yonke noma -bushelelezi. uhlelo lokudla.

1. Ukushoda Kwezokudla. IMass ithi: "Ukudla oketshezi ngokuvamile ngeke kukunikeze konke okudingwa ngumzimba wakho." Umphumela: Amazinga amabi emandla, ukuncipha kwezinwele, ubunzima bokugxila, isiyezi, isicanucanu, ikhanda elibuhlungu kanye nemizwa emibi. “Ngisho noma ukudla okuwuketshezi kuthiwa kunikeza ukudla okunomsoco, qaphela kakhulu,” usho kanje. (Bheka: Ungawathola Kanjani Umsoco Omningi Ekudleni Kwakho)
2. Ukulahleka Kwemisipha. Uhlelo olujwayelekile lwejusi noma lwe-smoothie lokudla luxhomekeke ekuvinjelweni okunzima kwekhalori. Futhi nakuba lokho kungaholela ekulahlekelweni kwesisindo ngesikhathi esifushane, iningi laleso sisindo lizobe lisuka emisipha, hhayi emafutheni, uthi. Ukulahlekelwa imisipha kungalimaza umzimba wakho, impilo yenhliziyo nemithambo yegazi, kanye nokusebenza kwezemidlalo, futhi kukhuphule ingozi yokulimala, kusho iMisa. Ngaphezu kwalokho, izinhlelo eziningi zokudla okunomsoco we-smoothie azikho emnyangweni wamaprotheni, okumane kubhebhethekise ukuwohloka kwemisipha.
3. Rebound Weight Gain. "Ukudla oketshezi lokwehlisa isisindo kuvame ukushiya ozondayo ezwa njengokuhluleka, kanti empeleni bekungasethelwe impumelelo," kusho iMass. (Okuhlobene: Ungamisa Kanjani Ukudla kwe-Yo-Yo kanye nangenxa yakho konke)
4. Ama-Spikes kashukela. Amajusi nama-smoothies angaba namakholori aphansi kakhulu noshukela. Kodwa ngezinye izikhathi, kufana nokumunca uswidi - kuphela ngaphandle kokuncenceza kwe-taste-bud. Amanye amajusi emakethe aqukethe ama-gram angama-72 ama-carbohydrate kanye no-60 amagremu kashukela ngokudla ngakunye. Lokho kufana nezicucu ezinhlanu zesinkwa esimhlophe - noma isoda egcwele ushukela engama-20-ounce. Okwamanje, izindlela zokupheka zokudla kweyogathi- noma i-sherbet-heavy smoothie zingaphezu kwezingilazi ezingama-600-plus-calorie ezinama-carbs amaningi noshukela kunalokho ongakutholi ezimbili amaswidi. “Manje zicabange uphuza lokho izikhathi ezine kuya kweziyisithupha ngosuku,” kusho uMisa.
5. Izifiso Ezihlanyayo. Noma ama-smoothies ekugcwalisa, kungenzeka ukuthi angakushiyi wenelisekile, njengoba lokhu kokugcina kuncike hhayi kuzakhamzimba kuphela, kepha futhi nasezingeni lokushisa, ukuthungwa, ukungaguquguquki, nokunambitheka kokudla kwakho, usho kanjalo. Faka, izifiso nokugcina uzitika ngotshwala.
6. Amatshe amatshe amade. Uma uthola konke ukudla kwakho kuketshezi, umgudu wakho wokugaya ukudla awusebenzi njengoba waklanywa, kusho iMisa. Ngaleso sizathu, ngenkathi udla uketshezi abanye abantu bangayeka ukukhipha inyongo, okudingeka ukugaywa kahle. Lokhu kungaholela enyameni.
7. Izinkinga zokugaya ukudla. “Uma udla ushukela omningi, umzimba uzoletha uketshezi emathunjini ukuze ulinganise,” usho kanje. "Lokhu kungaholela ekuphatheni isisu, ukuqunjelwa, ubuhlungu, nohudo." (Okuhlobene: Ungabhekana Kanjani Nobuhlungu Besisu kanye Negesi)
8. Ubudlelwano obungenampilo nokudla. "Lezi zidlo zejusi nama-smoothie azisifundisi lutho ngokudla okunempilo, ukulawulwa kwesabelo, isikhathi sokudla, ukuthenga ukudla, ukuthi ungadla kanjani okunempilo ezindaweni zokudlela, noma ukuthi ukulawula isisindo okunempilo kuyini," kusho uMisa. "Bakhuthaza izindlela zokudla ezingakhubazekile futhi basiholela ekukholelweni ukuthi ukwehlisa isisindo ngokushesha kuhle-futhi lokho bekungeke kube kude neqiniso."

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