Buza Udokotela Wokudla: Ukulahlekelwa Isisindo Sangemva Kweholide

-Delile

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Umbuzo: Uma ngiye eholidini futhi ngakhuluphala, ngingabuyela kanjani endleleni?

A: Ayikho inombolo yomlingo "yezinsuku zeholide" ongayichitha udla konke ukudla kwaseMexico nama-margaritas owafunayo ngaphambi kokuba uqale ukukhuluphala, kodwa izindaba ezinhle ukuthi kukhona amaqhinga athile okudla kwakho kwangemuva kweholide angasiza umzimba wakho. "lulama" ngemva kwezinsuku ezimbalwa uphumile enqoleni.

Okokuqala, ukuze unqume ukuthi singakanani isisindo ozosizuza ngemva kwezinsuku ezimbalwa zokudla okungenampilo, sebenzisa izibalo ezifanayo ongazisebenzisa uma ufuna ukwehlisa isisindo. Amakholori angeziwe ayi-1 000 ngosuku angakudalela ukuthi uzuze cishe amakhilogremu amabili ngesonto, kuyilapho amanye ama-calories angama-500 ngosuku angadala ukuzuza kwesisindo somundi owodwa ngesonto.

Okwesibili, cabanga ukuthi ubudla kanjani phambilini. Uma ngabe ubungadli njalo futhi ukhawulela ngokweqile ama-calories, cishe uzothola amakhilogremu angaphezu kwelilodwa noma amabili ngeviki. Siyibukela phansi imiphumela emibi kumetabolism yethu ukudla kancane okuba nakho, futhi ukuzuza kwesisindo esingalingani ngamakhalori anyukile kungenye yazo.

Kodwa-ke, kukhona futhi ukubheka okuthakazelisayo kokudla ukudla okuningi. Ucwaningo lukhombisa ukuthi uma udla ngokweqile izinsuku ezimbalwa, umzimba wakho uphendula ngokwandisa inani lama-calories ashile. Kulungile, ukondla ngokweqile (igama lesayensi lokudla ngokweqile) kuholela ekukhuleni kwesikhashana kwesilinganiso sakho semethabolikhi esingaba ngamaphesenti ama-4 kuye kwayi-12. Kepha kufanele uqaphele ukuthi lokhu kwanda kwama-calories ashisiwe akuphikisani ngokuphelele nokwanda kwama-calories asetshenzisiwe, ngakho-ke usazothola isisindo.

Ngenhlanhla, uma uzitika ngokudla okumnandi eholidini (okuyinto enhle!), Ungalulama kalula. Mane ubuyele emikhubeni yakho evamile yokudla okuhlanzekile nendlela yokuphila ematasa, futhi noma yisiphi isisindo osithole ngenkathi useholidini sizokwehla. Okungafanele ukwenze ukuqala ukudla ngendlela ehlukumezayo futhi ubeke imingcele ama-calories akho. Lokhu kungakhuthaza "ukuzitika ngokweqile nokuvimbela iphethini," okungenzeka noma kungabi nemithelela emibi ekuguqulweni komzimba wakho esikhathini esifushane, kodwa ngokuhamba kwesikhathi kubeka isisekelo sobudlelwano obungenampilo nokudla.

Uma ungathanda ukuthatha indlela ethe xaxa yokulahlekelwa lawo makhilogremu angeziwe eholide, zama ikhalori / ibhayisikili. Le ndlela ikhonjiswe ocwaningweni lwango-2013 olushicilelwe ku Ijenali YaseBrithani Yezokudla ukusebenza ngempumelelo ephindwe kabili njengokukhawulela amakhalori akho. Nali uhlelo olwasetshenziswa abacwaningi:

● Izinsuku ezinhlanu ngesonto: Landela ukudla okunomkhawulo, okudla okuphefumulelwe iMedithera (ama-calories ayi-1500 / usuku, isilinganiso samaphesenti angama-40/30/30 samakhalori avela ku-carbs / protein / fat)

● Izinsuku ezimbili ngeviki: Landela ukudla okunomkhawulo we-carbohydrate kanye nekhalori (ama-calories ayi-650 / ngosuku, ngaphansi kuka-50 gram carbs / ngosuku)

Ungakhetha ukuthi uzilandela nini izinsuku ezinekhalori ephansi noma yiluphi usuku lweviki, kodwa ngincoma ukuthi ukhethe izinsuku ezingalandelani nezingezona ezokuqeqesha. Lesi sitayela sokudla asikhombisanga nje kuphela ukuthuthuka okukhulu ekulahlekelweni kwamafutha esikhathini esingamasonto ayi-12 (amakhilogremu ayisishiyagalolunye uma kuqhathaniswa namakhilogremu amahlanu wamafutha), kepha kwaholela nasekwenzeni ngcono kakhulu empilweni yemetabolic. Le ndlela yokudla iphinde yaboniswa njengendlela ephumelelayo yokulahlekelwa isisindo isikhathi eside (izinyanga eziyisithupha), ngisho nalapho izinsuku zekhalori ephakeme zibekwe kuma-calories angu-1,900 ngosuku.

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