Buza Udokotela Wokudla: Isikhathi Esingcono Kakhulu Sokudla Ukwehlisa Isisindo

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Umbuzo: "Uma uzama ukwehlisa isisindo, kufanele udle nini amakhalori akho amaningi? Ekuseni, ntambama, noma usabalale ngokulinganayo usuku lonke?" -Apryl Dervay, Facebook.

A: Ngincamela ukuthi ugcine ukudla kwakho kwekhalori kusakazeka ngokulinganayo usuku lonke, kuyilapho ushintsha izinhlobo zokudla-okungukudla okune-carbohydrate-okudlayo njengoba usuku luqhubeka futhi nezinga lomsebenzi wakho liyashintsha. Amandla omzimba wakho wokucubungula ama-carbohydrate (ososayensi abawabiza kanjalo ukuzwela kwe-insulin) kuncipha njengoba usuku luqhubeka. Lokho kusho ukuthi uzosebenzisa kahle i-carbohydrate ekuseni uma kuqhathaniswa nakamuva ebusuku. Futhi lapho umzimba wakho ukwazi ukusebenzisa kahle ukudla okupha wona, kuba lula ukwehlisa isisindo.

Ukuzivocavoca yiyona x-factor eyodwa ekhulisa kakhulu ukuzwela kwakho kwe-insulin kanye nekhono lomzimba wakho lokusebenzisa ama-carbohydrate owadlayo ukuze abe uphethiloli futhi ungawagcini kumaseli amafutha. Kungakho kufanele udle iningi lama-carbohydrate anesitashi namabele (amazambane, irayisi, i-oats, i-pasta ephelele yokusanhlamvu, i-quinoa, isinkwa sokudla okusanhlamvu, njll) ngemuva kokuzivocavoca kwakho nento yokuqala ekuseni. Phakathi nokunye ukudla kwakho, imifino (ikakhulukazi enamahlamvu aluhlaza kanye nemicu), izithelo, nemidumba kufanele kube imithombo yakho eyinhloko yama-carbohydrate. Khipha ukudla okunempilo ngakunye ngomthombo wamaprotheni (amaqanda noma amaqanda amhlophe, inyama yenkomo engamafutha, inkukhu, inhlanzi, njll.), namantongomane, imbewu, noma amafutha (amafutha omnqumo, amafutha e-canola, uwoyela wesesame, namafutha kakhukhunathi).

Ukudla iningi lama-carbohydrates akho anesitashi kanye nokusanhlamvu ekuseni noma ukuvivinya umzimba okulandelayo nakho kusiza ukulawula ikhalori iyonke kanye nokudla kwama-carbohydrate, okukuvumela ukuthi wehlise isisindo ngaphandle kokuthi ubale amakhalori ngokucophelela. Uma uthola ukuthi ukwehla kwesisindo sakho sehlile, zama ukukhipha ama-carbohydrate anesitashi kusuka kwasekuseni bese uwafaka ngezithelo (amajikijolo ne-Greek yogurt parfait) noma imifino (i-omelet notamatisi, i-feta cheese, nemifino).

Hlangana Nodokotela Wokudla: UMike Roussell, PhD

Umbhali, isikhulumi, kanye nomeluleki wezokudla okunempilo uMike Roussell, PhD waziwa ngokuguqula imiqondo eyinkimbinkimbi yokudla okunempilo ibe imikhuba yokudla engokoqobo amakhasimende akhe angayisebenzisa ukuze aqinisekise ukwehla kwesisindo esingapheli nempilo ehlala isikhathi eside. UDkt. Roussell uneziqu ze-bachelor kwi-biochemistry evela eHobart College kanye nodokotela kwezomsoco ePennsylvania State University. UMike ungumsunguli weNaked Nutrition, LLC, inkampani yokudla okunomsoco enhlobonhlobo enikezela ngezixazululo zezempilo nezokudla ngqo kubathengi nakubachwepheshe bemboni ngama-DVD, izincwadi, ama-ebook, izinhlelo zomsindo, izincwadi zezindaba zanyanga zonke, imicimbi ebukhoma, namaphepha amhlophe. Ukuze ufunde kabanzi, hlola ibhulogi likaDkt Roussell elidumile lokudla nokudla, iMikeRoussell.com.

Thola amathiphu alula wokudla nokudla ngokulandela u-@mikeroussell ku-Twitter noma ube umlandeli wekhasi lakhe le-Facebook.

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