Izincwadi ezi-12 ezihamba phambili zokudla okunempilo zonyaka

-Delile

• Yidla, Uphuze, Futhi Ube Nempilo: Umhlahlandlela weSikole Sezokwelapha saseHarvard Wokudla Okunempilo
• Isixazululo Sezindawo Ezihlaza
• Intombazana elambile ihlanzekile futhi ilambile
• Ukupheka kwePaleo ngeMbiza Yakho Esheshayo
• Ukuhlanzwa Ketogenic Kwezinsuku ezingama-30
• Inkululeko Yokudla Phakade
• Phulukisa Incwadi Yakho Yokupheka
• Ukudla Okuzophilwa Ngu
• Imvelo Engabizi kakhulu
• Ekhaya Ekhishini Lonke Lokudla
• Uhlelo olusha lwe-Primal
• Ikhishi Elondlekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Asikwazi ukulawula ufuzo lwethu, kodwa singakwazi ukulawula indlela yokondla imizimba yethu. Ukudla ukudla okunempilo - kanye nokuzivocavoca umzimba - kungenye yezinto ezibaluleke kakhulu ongazenza ukunciphisa ingozi yokuba nezimo zezempilo ezingamahlalakhona njengesifo sikashukela, isifo senhliziyo, nomdlavuza.

Ucwaningo lukhombisa ukuthi ukuze ugcine isisindo esinempilo, ukudla okunempilo kubaluleke kakhulu. Ngemuva kwakho konke, ungathatha amakhalori ngokushesha okukhulu kunokuba ungawashisa! Izincoma ukuthi kudliwe izithelo nemifino enhlobonhlobo, okusanhlamvu okuphelele, ubisi olunamafutha amancane, namaprotheni anciphile, kuyilapho kukhawulwa i-sodium, ushukela ongeziwe, namafutha e-trans.

Impilo yethu yesimanje ematasa ayenzi ngaso sonke isikhathi kube lula ngathi ukuhlela ukudla okunempilo. Lezi zincwadi zinikeza umhlahlandlela ezinhlotsheni ezahlukahlukene zokudla okunempilo nokuningi kokupheka kanye nama-hacks wokugcina ukudla kwakho kuthrekhi.

Yidla, Uphuze, Futhi Ube Nempilo: Umhlahlandlela weSikole Sezokwelapha saseHarvard Wokudla Okunempilo

Kunezeluleko eziningi laphaya mayelana nama-carbohydrate nokudla, futhi akuzona zonke ezisekelwa yisayensi. UDkt.Walter Willett usebenzisa ucwaningo ukulungisa imikhuba yokudla efana ne-Atkins neSouth Beach. Ubuye anikeze nokuhlaziywa kwemihlahlandlela ye-USDA maqondana ne-carbs. Ku- "Yidla, Uphuze, Futhi Ube Nempilo," unikeza umhlahlandlela wokulinganisela ukudla kwakho ukufaka isilinganiso esifanele sama-carbs, amafutha, amaprotheni namanye amaqembu okudla.

Isixazululo Sezindawo Ezihlaza

Umbhali uDan Buettner uchaza iBlue Zones njengezindawo emhlabeni lapho abantu beqophe khona njengabaphila isikhathi eside kunabo bonke. "I-Blue Zones Solution" ihlola izindlela zokudla nezindlela zokuphila ezisetshenziswa ezindaweni ezinjenge-Okinawa, Japan, Sardinia, Italy, nokuningi. UBuettner uchaza ukuthi ungakusebenzisa kanjani lokhu empilweni yakho yansuku zonke. Kukhona izindlela zokupheka nohlu lokuhlola lokukusiza ukuthi uzenzele i-Blue Zone yakho.

Intombazana elambile ihlanzekile futhi ilambile

Ukudla kwethu okuningi namuhla kusetshenzwe ngezithako zokufakelwa, ezingaba yingozi empilweni yesikhathi eside. Ku- “Hungry Girl Clean & Hungry,” iwebhusayithi yokudla okunempilo nombukiso we-TV kubhekana nokudla okuhlanzekile. Zonke izindlela zokupheka zisebenzisa izithako ezihlanzekile, futhi konke kulula ukuzenza nezithako ezivela kunoma yisiphi isitolo esikhulu.

Ukupheka kwePaleo ngeMbiza Yakho Esheshayo

I-Pot Instant ihlanganisa ikhono lokupheka le-crockpot, i-pressure cooker, ne-rice cooker embizeni eyodwa. Idivayisi iyasiza ekuphekeni kwePaleo ngoba konga isikhathi esiningi. Ku- "Paleo Cooking with Your Instant Pot," uJennifer Robins ukukhombisa ukuthi ungasizakala kanjani nge-Instant Pot ukulungisa izitsha ezimbalwa ze-Paleo.

Ukuhlanzwa Ketogenic Kwezinsuku ezingama-30

Ukudla okune-ketogenic wukudla okune-carb ephansi okwenzelwe ukuqeqesha umzimba ukuthi ushise amanoni (amaketoni) esikhundleni sikashukela njengophethiloli. "I-30-Day Ketogenic Cleanse" isebenza njengesiqalo kunoma ngubani omusha kulolu hlelo lokudla noma ofuna ukubuya ngemuva kokuma isikhashana. Thola izinhlelo zokudla, uhlu lokuthenga, namathiphu wokuthi ungakugcina kanjani ukudla kwe-ketogenic futhi ufunde ngemiphumela emibi kashukela.

Inkululeko Yokudla Phakade

Ukufisa, ukuphinda uthole isisindo, nokulahleka kwamandla konke kuyizikhalazo ezivamile zama-yo-yo dieters. I- “Food Freedom Forever” ibhalwe ngesisekelo sokuthi ukwakha imikhuba enempilo ehlala njalo kuzokukhulula kumjikelezo wokudla. Le ncwadi inikeza amathiphu wokuthi ungathola kanjani ibhalansi yakho yokudla enempilo futhi unamathele kuyo. Kukhona ngisho nezeluleko zokubhekana namaholide, amaholide, nezinye izimo zenhlalo ezinamandla okunciphisa imikhuba enempilo.

Phulukisa Incwadi Yakho Yokupheka

Amathumbu akho angaba nomthelela omkhulu empilweni yakho kunabacwaningi abake bacabanga. UDkt. Natasha Campbell-McBride, obhala isandulela ku- “The Heal Your Gut Cookbook,” uxoxa ngezimo ezinhlobonhlobo ezingalapheki ezingabangelwa noma zenziwe zimbi yimpilo emathunjini. Incwadi yokupheka inikeza izindlela zokupheka ezahlukahlukene namasu okulungiselela ukudla ukubuyisa ukulingana okufanele kwamagciwane aphilile emathunjini.

Ukudla Okuzophilwa Ngu

"Ukudla okufanele siphile ngakho" kubuyisela izinto kuzisekelo. UMyra Goodman, umbhali kanye nomsunguli wePulazi Lomhlaba, ugxile ekuphekeni izitsha ezilula ezinezithako zemvelo. Izindlela zokupheka kulula ukuzilungisa futhi zifaka imininingwane ebalulekile mayelana nokunakekelwa nokuphathwa kwezithako. UGoodman ufaka nezithombe ezinemibala egcwele yezitsha zakhe.

Imvelo Engabizi kakhulu

Ukudla okuphilayo kungukukhetha okunempilo ngoba ukudla akunazo izibulala-zinambuzane nama-antibiotic. Ngeshwa, futhi kungaba inketho ebizayo. I- "Organic Affordable Organic" ikunikeza amaqhinga okudla kahle ngaphandle kwentengo ephezulu. Kunamathiphu okuthi ungayenza kanjani impilo yomndeni wakho ibe luhlaza, wonge imali kuma-run grocery, uphinde upheke ukudla okulula kwesizini.

Ekhaya Ekhishini Lonke Lokudla

Uma ufuna ukwazi ukuthi ungasithengisa kanjani ikhishi, cela umpheki. U-Amy Chaplin usebenzisa ulwazi nothando lwakhe lokudla encwadini eyenzelwe ukufundisa izisekelo zokudla okunempilo nokudla okuphelele. Isigaba sakhe ekubekeni i-pantry isitokwe sidlula nje lokho okudingayo. Uyachaza ukuthi izithako ezithile zisetshenziswa kanjani nokuthi kungani. Zonke izindlela zokupheka ezithi "Ekhaya Ekhishini Lonke Lokudla" ziyimifino futhi eziningi zenzelwe i-vegan, nazo!

Uhlelo olusha lwe-Primal

"I-New Primal Blueprint" isibuyekezo somlobi uMark Sisson "I-Primal Blueprint," ekhishwe ngo-2009. Iyaqhubeka nokugxila ezinzuzweni zokudla ngendlela okhokho bethu abaphambili abenza ngayo futhi kugcizelela imithetho yokuphila kaSisson yezempilo nenhlalakahle. Ngokungeziwe emininingwaneni enwetshiwe futhi evuselelwe, incwadi entsha iza nezithombe ezibuyekeziwe, imidwebo, namakhathuni.

Ikhishi Elondlekile

Ukudla kwesintu kuyabuya njengoba abantu befuna indlela yokudla yesikhathi eside futhi esimeme esikhundleni sokudla okuthandwayo. “Ikhishi Elondliwe” nguJennifer McGruther liyisiqondiso sokudla eduze nendlela abantu bomdabu abenza ngayo. UMcGruther unikeza izindlela zokupheka ezingaphezu kwezingu-160 ezisuselwa kuzinkathi nezindawo. Ubuye agubhe ukudla kwendabuko njenge-kefir, i-sauerkraut, ne-kombucha ezicebile kuma-probiotic.