Ukudla Okusetha kabusha Umzimba: Ingabe Kuyasebenza Ekunciphiseni Isisindo?

-Delile

• Isilinganiso sokudla kwe-Healthline: 2.7 koku-5
• Kuyini Ukudla Kokusetha Komzimba?
• Ungakulandela kanjani ukudla okudliwayo komzimba
• Izinzuzo Zokudla Okusetha kabusha Umzimba
• Kungakusiza wehlise isisindo
• Kwangathi kungakugqugquzela ekuqaleni
• Ukudla okunothe kakhulu
• Amashansi angaba khona
• Kunganciphisa ngokweqile ama-calories
• Kungaba nzima ukulandela isikhathi eside
• Ukudla okufanele kudliwe
• Amasmoothi
• Ungadla
• Ukudla
• Ukudla okufanele sikugweme
• Uhlelo lokudla lwesampula
• Isigaba 1
• Isigaba 2
• Isigaba 3
• Okubalulekile

Isilinganiso sokudla kwe-Healthline: 2.7 koku-5

I-Body Reset Diet iyindlela yokudla edumile yezinsuku eziyi-15 ebisekelwa osaziwayo abaningana.

Abaxhasi basikisela ukuthi kuyindlela elula, enempilo yokuthuthukisa imetabolism nokulahla isisindo ngokushesha. Kodwa-ke, ungahle uzibuze ukuthi izimangalo zayo ziyahlolisiswa yini.

Lo mbhalo ubuyekeza ubuhle nobubi be-Body Reset Diet ukukutshela ukuthi kuyasiza yini ukunciphisa umzimba.

• Amaphuzu esewonke: 2.7
• Ukwehla kwesisindo: 3
• Ukudla okunempilo: 3
• Ukusimama: 1.5
• Impilo yomzimba wonke: 4.5
• Ikhwalithi yokudla okunempilo: 4
• Okusekelwe ebufakazini: 2

I-BOTTOM LINE: I-Body Reset Diet ikhuthaza ukwehla kwesisindo ngohlelo lokudla olususelwa ku-smoothie eceleni kokudla okuphelele nokuzivocavoca umzimba. Kodwa-ke, imingcele yayo eyeqisayo yamakhalori kanye nemvelo yesikhashana kuyenza ingabi namandla kangako.

Kuyini Ukudla Kokusetha Komzimba?

I-Body Reset Diet yadalwa ngu-Harley Pasternak, umqeqeshi wosaziwayo onesizinda sokuzivocavoca umzimba nesayensi yokudla okunempilo.

UPasternak ukholelwa ukuthi ukhuthazeka kakhulu ukunamathela kuhlelo lokwehlisa isisindo lapho uhlangabezana nokulahlekelwa isisindo ngokushesha kusenesikhathi - umbono onokusekelwa okuthile kwesayensi ().

Kanjalo, i-Body Reset Diet ihlose ukwehlisa isisindo ngezinhlelo zokudla eziphansi zekhalori nokuvivinya umzimba okulula ezinsukwini eziyi-15.

Incwadi kaPasternak, “The Body Reset Diet: Power Your Metabolism, Blast Fat, and Shed Pounds in Just 15 Days,” kubeka uhlelo lokudla, olugcizelela ama-smoothies enziwe, ukudla okulula kwe-fiber, kanye nokudla okulula.

Uhloselwe ukulandela izindlela ezithile ezivela encwadini kaPasternak kanye nencwadi yokupheka eyengeziwe, ethi "The Body Reset Diet Cookbook." UPasternak uphakamisa ukuthi lezi izindlela zokupheka zinciphisa isikhathi nomzamo ekhishini, akholelwa ukuthi kungukhiye ekudleni okuyimpumelelo.

Yize inani eliqondile lekhalori lihluka ngokuya ngezindlela zokupheka ozikhethayo, ungalindela ukusebenzisa isilinganiso sama-calories angu-300 nge-smoothie ngayinye, ama-calories angu-150-200 ngesidlo ngasinye, nama-calories angu-360 ngesidlo ngasinye. Lokhu kulingana namakholori angama-1,200-1,400 ngosuku.

Ukudla kusikisela ukuzivocavoca okulula njengokuhamba kanye nemizuzu engu-5-10 yokusebenza kokumelana nokuzivocavoca njengokuqeqeshwa kwesisindo ukushisa ama-calories ngaphandle “kokushaja” isifiso sakho sokudla.

I-Body Reset Diet uhlelo lwekhalori oluphansi lwezinsuku eziyi-15 oluhlose ukuqala ukwehlisa isisindo ngokushesha ngokuthembela kakhulu kuma-smoothies nokudla okulula.

Ungakulandela kanjani ukudla okudliwayo komzimba

I-Body Reset Diet ihlukaniswe izigaba ezintathu zezinsuku ezi-5. Isigaba ngasinye sinephethini yaso yokudla kanye nenqubo yokuvivinya umzimba.

Udla kahlanu ngosuku, uthuthuka usuka ikakhulukazi kuma-smoothies esigabeni 1 uye ekudleni okuqinile ngokwengeziwe ezigabeni 2 no-3.

Nakhu ukubuka konke kwezigaba ezintathu (2):

• Isigaba 1. Faka okunye esikhundleni se-smoothies esikhundleni sokudla kwasekuseni, kwasemini nasebusuku bese udla ukudla okulula okungu-2 ngosuku. Ukwenza umsebenzi womzimba, hamba okungenani izinyathelo eziyi-10 000 usuku ngalunye.
• Isigaba 2. Faka okunye ukudla okungu-2 ngama-smoothies, udle isidlo esiqinile esingu-1, futhi ube nokudla okulula oku-2 ngosuku. Ngokuzivocavoca umzimba, hamba izinyathelo eziyi-10 000 usuku ngalunye bese uqedela imizuzu engu-5 yokuqeqeshwa kokumelana usebenzisa izivivinyo ezi-4 ezihlukene ngezinsuku ezi-3.
• Isigaba 3. Faka okunye ukudla okungu-1 nge-smoothie bese udla ukudla oku-2 okuphansi kwekhalori kanye nokudla okulula okungu-2 ngosuku. Ngokuzivocavoca umzimba, hamba izinyathelo eziyi-10 000 bese uqedela ukuqeqeshwa kokumelana nemizuzu emi-5 usebenzisa izivivinyo ezi-4 ezihlukene nsuku zonke.

Ngemuva kwezinsuku eziyi-15 zokudla, uhloselwe ukulandela uhlelo lokudla oluchazwe eSigabeni 3 ngokufaka okukodwa - kabili-masonto onke "ukudla kwamahhala" okukuvumela ukuba udle noma uphuze noma yini oyifunayo. Lokhu kufakiwe njengomvuzo nendlela yokugwema imizwa yokuswela.

UPasternak uphakamisa ukuthi ukuqhubeka uzincisha ukudla okuthandayo kungaholela ekudleni ngokweqile (2, 3).

Ngemuva kwezinsuku zokuqala eziyi-15, ayikho iphuzu lokuphela elisemthethweni ekudleni kokunciphisa umzimba nokugcinwa. Ngokusho kukaPasternak, inkambiso nemikhuba oyenzile ezinsukwini zokuqala eziyi-15 kuhloswe ukuthi ilandelwe impilo yonke (2).

I-Body Reset Diet ihlukaniswe izigaba ezintathu, ngasinye sithatha izinsuku ezi-5 futhi silandela uhlelo oluthile lokudla oluqukethe ama-smoothies, ukudla okulula, nokudla okuqinile.

Izinzuzo Zokudla Okusetha kabusha Umzimba

Yize i-Body Reset Diet uqobo ingazange ifundwe, ezinye zezinhloko zayo eziyinhloko zisuselwa ebufakazini besayensi.

Nazi ezinye izinzuzo zokudla.

Kungakusiza wehlise isisindo

I-Body Reset Diet kungenzeka isebenze ekunciphiseni isisindo - okungenani esikhathini esifushane.

Ekugcineni, ukwehla kwesisindo kwenzeka uma ushisa ama-calories amaningi kunalawo owathathayo. Njengoba lolu hlelo luqukethe ama-calorie smoothies aphansi, ukudla okulula, kanye nokudla, kungenzeka lubeke umzimba wakho ekushodweni kwekhalori. Uhlobo lokuzivocavoca lwecebo luphinde lusize ukuthi ushise ama-calories.

Ukukubeka ngokusobala, lolu hlelo luhlinzeka ngamakholori azungeze i-1,200-1,400 ngosuku - angaphansi kakhulu kwamakholori ajwayelekile ayi-2,000 anconyelwe abantu abadala ukugcina isisindo sabo ().

Kokunye ukuhlola, ama-dieters ngokudla okulinganayo okungu-1,200-1,500-khalori okubandakanya ukudla okungu-2 kanye nokuzamazama kokudla okungu-2 ngosuku kwehle ngesilinganiso samakhilogremu ayi-15 (6.8 kg) ().

Kodwa-ke, lokhu bekuqhubeka nenkathi yonyaka wokulahlekelwa kwesisindo kanye nohlelo lokulungisa.

Kubalulekile futhi ukukhumbula ukuthi izinto ezahlukahlukene, ezinjengobudala, isisindo, ukuphakama, nobulili, zibangela ukwehla kwesisindo ().

Kwangathi kungakugqugquzela ekuqaleni

Yize izinsuku eziyi-15 kuyisikhathi esifushane, noma yisiphi isisindo osipholile ngalesi sikhathi singakukhuthaza ukuthi unamathele ekudleni kokusetha kabusha umzimba isikhathi eside.

Lokho kungenxa yokuthi ukwehla okusheshayo kwesisindo sokuqala kuye kwaboshelwa empumelelweni yokudla yesikhathi eside (,).

Ngakolunye uhlangothi, ukwehla kwesisindo sokuqala kuhlotshaniswa namazinga aphezulu okuphuma kwabafundi ezinhlelweni zokwehlisa isisindo ().

Abaphenyi basikisela ukuthi lokhu kungafani kungahle kube ngenxa yamazinga okugqugquzela. Kalula nje, abantu abathola imiphumela esheshayo bangakhuthazeka kakhulu ukuqhubeka nohlelo ngoba bakholelwa ukuthi luyasebenza ().

Ukudla okunothe kakhulu

I-Body Reset Diet igcizelela ukudla okunomsoco njengezithelo, imifino, okusanhlamvu okuphelele, amantongomane, imidumba, amaprotheni anciphile kanye nobisi olunamafutha amancane.

Lokhu kudla kwakha ukudla okuyindilinga ngoba kunikezela ngamavithamini namaminerali abalulekile ().

Ngaphezu kwalokho, uhlelo lokudla lwe-Body Reset Diet lugcwele i-fiber kusuka ekudleni okuphelele okuningi kuma-smoothies, ukudla okulula, kanye nokudla okuqinile.

Ukudla okuphezulu kwe-fiber kuhlotshaniswa nezisindo eziphansi zomzimba kanye nengozi encishisiwe yohlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo, umdlavuza othile, nezinye izifo ezingamahlalakhona ().

Ukudla okusetha kabusha umzimba kungakusiza wehlise isisindo futhi kukugcine ukhuthazekile ekuqaleni. Ngaphezu kwalokho, kuqukethe ukudla okunomsoco kakhulu.

Amashansi angaba khona

Yize i-Body Reset Diet ingakusiza wehlise isisindo, iza nokwehla okungahle kube khona.

Kunganciphisa ngokweqile ama-calories

Yize lokhu kudla kunikeza ukuguqulwa okuncane kweresiphi kwabantu abangaphezu kwamakhilogremu ayi-79 (79 kg), ngokuvamile kunikeza cishe ama-calories ayi-1,200-1,400 ngosuku.

Lokhu akugcini nje ngokuba mandla kakhulu ekukhawulweni kwekhalori kwabanye abantu kepha futhi kungaholela ekushodeni kwezakhi. Kalula nje, ukudla okuphansi kwekhalori kuvame ukuswela wonke ama-carbs, amaprotheni, amafutha, amavithamini, namaminerali owadingayo ukuze ube nempilo enhle ().

Ngaphezu kwalokho, ukuvinjelwa okwedlulele kwekhalori kanye nokwehlisa isisindo ngokushesha kukhonjisiwe ekwehliseni umzimba - noma ngabe usuyekile ukudla - futhi kungaholela ekunciphiseni okukhulu kwemisipha (,,,).

Lokho kusho, ukudla okuneprotheni enothe ngamaprotheni futhi kugxile ekuzivocavoca umzimba kunganciphisa ukulahleka kwemisipha ethile (,).

Kungaba nzima ukulandela isikhathi eside

Ucwaningo luphakamisa ukuthi noma yikuphi ukudla okuphansi kwekhalori kungasebenzela ekunciphiseni isisindo uma nje unganamathela kuso ().

Ngokuya ngokuhlaziywa kwabantu abangaphezu kwama-500 abalandela izinhlelo zokwehlisa isisindo, isibikezelo esikhulu sabaphumeleli ngamazinga endlala ().

I-Body Reset Diet igcwele ukudla okune-fiber nokudla okuneprotheni, okungakusiza ukunqanda isifiso sakho sokudla. Kodwa-ke, ukudla kwayo okungamanzi, njengama-smoothies, kungahle kungagcwalisi kakhulu kunokudla okuqinile (20,).

Ukudla ikhalori eliphansi futhi kukhipha ama-hormone endlala, okungenzeka ukuthi yisizathu sokuthi abantu bayeke izinhlelo zokwehlisa isisindo (,).

I-Body Reset Diet ingaholela ekuvinjelweni okunzima kwekhalori kwabanye abantu, okunganciphisa isisindo semisipha, ukunciphisa umzimba, futhi kubangele ukushoda kwezakhi.

Ukudla okufanele kudliwe

Ukudla okusetha kabusha umzimba kudle kahlanu ngosuku. Uhlelo lwayo lokudla lubandakanya ama-calorie smoothies aphansi, ukudla okulula, kanye nokudla.

Amasmoothi

AmaSmoothies asemenyu kathathu ngosuku eSigabeni 1, kabili ngosuku eSigabeni 2, kanye kanye ngosuku eSigabeni 3.

Yize uPasternak enganikeli ngezilinganiso zosayizi wama-smoothies, unikeza izindlela ezithile ezinama-khalori angama-270-325 lilinye.

Noma kunjalo, uma unesisindo esingaphezu kwamakhilogremu angama-175 (79 kg), uvunyelwe ukukhulisa osayizi bokuphaka ngengxenye eyodwa kwezintathu ukuphendula ngezidingo zekhalori nezakhi ezengeziwe

I-smoothies yenziwa kusetshenziswa izinto ezine eziyinhloko, izithako ongazishintsha ngokuya ngokuncamelayo:

• Isisekelo se-Liquid: amanzi, amanzi anambitheka, ubisi oluphansi noma olungenawo amafutha, noma ubisi lwe-nondairy njengobisi lwe-alimondi noma lwe-soy
• Amaprotheni: i-protein powder, i-tofu, noma i-yogurt engenamafutha
• Amafutha anempilo: ukwatapheya, amantongomane, noma imbewu
• Ama-carbs aphezulu we-fiber: Kunconywa noma yisiphi isithelo - noma amajikijolo, amawolintshi, ama-apula, namapheya ngokuqukethwe kwawo kwefayibha - kanye nemifino eluhlaza enamaqabunga njengesipinashi noma i-kale

Ama-sweeteners afana noju, isiraphu ye-maple, noshukela kamoba awavunyelwe kuma-smoothies, futhi nezithelo ezihlanganisiwe eziqukethe ubumnandi obungeziwe.

Kunikezwa izinhlobo ezintathu zokupheka ze-smoothie, eziqanjwe ngemibala yazo lapho zihlanganisiwe - ama-smoothies amhlophe, abomvu, naluhlaza.

Ungadla

Udla ukudla okulula kwekhalori ephindwe kabili nsuku zonke kukho konke ukudla kwezinsuku eziyi-15.

Lokhu kudla okudliwayo kufanele kube namakholori azungeze ama-150, kube ushukela omncane, futhi kuqukethe okungenani ama-gramu ama-5 womabili amaprotheni nefayibha. Izibonelo zifaka:

• edamame
• ama-popcorn avele emoyeni
• isilimo esidliwayo esinamagatsha anamanzi ngebhotela lamantongomane
• abaqhekezi bakakolweni ngoshizi ongenawo amafutha
• ama-apula tincetu nge-deli turkey

Ukudla

Ukudla okuzenzela okwenziwe ekhaya kuyangezwa ezigabeni 2 no-3. Incwadi ethi Ukusetha kabusha umzimba inikeza izindlela zokupheka ezithile, ezinikela ngama-kilojoule angama-230-565 ngesidlo esisodwa.

Izindlela zokupheka zenziwa ngokudla okuphelele, okusetshenzwe kancane futhi kufaka ibhalansi yamaprotheni, i-fiber, namafutha anempilo. Izibonelo zifaka:

• Amasaladi: imifino enamaqabunga ehlanganiswe nemifino eqoshiwe, izithelo, amantongomane, kanye namaprotheni amancane njengezinhlamvu noma inkukhu, eceleni kokugqoka okwenziwe ngamafutha omnqumo
• Amasangweji: yenziwe ngesinkwa sokudla okusanhlamvu, inyama e-deli, imifino, nama-condiments amafutha aphansi noma ushizi
• Isobho: enziwe ngomhluzi we-sodium owehlisiwe, imifino, isiningi, kanye namaprotheni anciphile njengemidumba noma isifuba senkukhu, okuhlinzekwa ngesinkwa esiphelele senhlamvu
• Ama-fries: amaprotheni anciphile njengenkukhu yenkukhu noma imfanzi, kanye nemifino, isinayisi, nelayisi elinsundu noma ama-soba noodle
• Amaqanda amhlophe amaqanda: yenziwe ngemifino, ushizi onamafutha aphansi, isiningi, kanye nama-fiber carbs aphezulu njenge-toast ephelele yokusanhlamvu noma amazambane

Ngokwengeziwe, kuphela iziphuzo ezingenalo ikhalori, ezinjengamanzi, amanzi anamakha, ikhofi elimnyama netiye elingenashukela.

I-Body Reset Diet ithuthukisa ama-smoothies nokudla okulula kuzo zonke izigaba, kanye nokudla okulula ezigabeni 2 no-3. Zonke izitsha zilandela izindlela ezithile zokudla.

Ukudla okufanele sikugweme

Njengoba i-Body Reset Diet ifaka uhlelo oluthile lokudla ngezindlela zokupheka, ayikho indawo eningi yokuchezuka.

Kufanele uhlale ukugweme lokhu kudla phakathi nezinsuku zokuqala eziyi-15 zokudla:

• ubisi olunamafutha agcwele, iyogathi, noshizi
• ukudla okusetshenzwe kakhulu noma okuthosiwe
• izinkwa ezimhlophe, ipasta, nokunye okusanhlamvu okucwengiwe
• isoda nezinye iziphuzo ezinoshukela
• utshwala

Isizathu sikaPasternak ukuthi ubisi obugcwele obugcwele kanye nokudla okusetshenzisiwe kuphezulu emafutheni agcwele, okudala ukuthi abonakale engenampilo. Kodwa-ke, obunye ubufakazi besayensi busikisela ukuthi amafutha asendaweni yobisi egcwele ayilimazi impilo yenhliziyo - futhi angahle ayikhuthaze ().

Izinhlamvu ezihlanjululwe zivinjelwe ngoba zikala phezulu kunkomba ye-glycemic (GI), isilinganiso sokuthi ushukela wegazi ukhuphuka masinyane kangakanani ngokuphendula ukudla ().

Ngaphezu kwalokho, utshwala abuvunyelwe kuze kube ngemuva kwezinsuku zokuqala eziyi-15, ngoba bunama-calories amaningi. UPasternak uphakamisa nokuthi kunciphisa ikhono lakho lokushisa amafutha, nokuthi ukudakwa kungaholela ekukhetheni ukudla okungafanele.

I-Body Reset Diet ivimbela ubisi olugcwele olunamafutha, okusanhlamvu okucwengiwe, iziphuzo ezinoshukela, iziphuzo ezidakayo, nokudla okusetshenzisiwe nokuthosiwe.

Uhlelo lokudla lwesampula

Nalu uhlelo lokudla lwesampula lwosuku olungu-1 ngesikhathi ngasinye sezigaba ezintathu.

Isigaba 1

• Ukudla kwasekuseni: i-smoothie emhlophe eyenziwe ngobisi olungenamafutha, i-yogurt yama-nonfat ethafeni, ubhanana, i-apula elibomvu elisikiwe, ama-alimondi aluhlaza nesinamoni
• Isnack 1: izinti zesilimo esidliwayo esinamagatsha anamanzi ngebhotela le-alimondi
• Isidlo sasemini: i-smoothie ebomvu eyenziwe ngama-raspberries, ama-blueberries, i-orange, i-vanilla protein powder, nembewu yefilakisi
• Isnack 2: ama-popcorn anomoya
• Isidlo sakusihlwa: i-smoothie eluhlaza eyenziwe ngesipinashi esisha, ukwatapheya, ipheya, amagilebhisi, i-yogurt yama-Greek engeyona i-plain, nejusi elisha likalamula

Isigaba 2

• Ukudla kwasekuseni: i-smoothie emhlophe eyenziwe nge-yogurt yama-nonfat ethafeni, amapentshisi, ama-raspberries, ama-pistachio, i-ginger, nejusi likalamula omusha
• Isnack 1: abaqhekezi bakakolweni abane-hummus
• Isidlo sasemini: i-smoothie ebomvu eyenziwe ngama-raspberries, i-orange, ubisi lwe-almond, ne-vanilla protein powder
• Isnack 2: edamame ebilisiwe
• Isidlo sakusihlwa: isamentshisi eyosiwe yenkomo esinkwa sonke sikakolweni

Isigaba 3

• Ukudla kwasekuseni: i-smoothie emhlophe eyenziwe nge-yogurt yama-nonfat ethafeni, umango, uphayinaphu, ubhanana, nembewu yefilakisi
• Isnack 1: ipheya enezinhlayiya ze-deli turkey
• Isidlo sasemini: isobho le-squash elenziwe ekhaya
• Isnack 2: abaqhekeki bakakolweni ababhotela wamantongomane
• Isidlo sakusihlwa: inkukhu nemifino inyakazisa-gazinga nelayisi elinsundu

Incwadi ehambisana nalokhu inikezela ngokudla okuningi okwengeziwe okulingana nenqubo yokudla.

Ukudla okusetha kabusha umzimba kuncoma ukuthi udle kahlanu ngosuku ngephethini ethile yokudla ethanda ama-smoothies nokudla okulula.

Okubalulekile

I-Body Reset Diet uhlelo lokulahlekelwa isisindo lwezinsuku eziyi-15 olubandakanya uhlelo lokudla olungamakhalori aphansi nokuzivocavoca umzimba okujwayelekile.

Uhlelo lokudla lugcizelela ama-smoothies, ukudla okulula, kanye nokudla okuncane, konke lokhu okulungiselela ekhaya usebenzisa izindlela zokupheka ezichazwe encwadini yeziqondiso ka-Harley Pasternak nencwadi yokupheka.

Kungenzeka ulahlekelwe isisindo ngokushesha, njengoba indlela yokudla ihlinzeka ngamakhalori azungeze i-1,200-1,400 ngosuku.

Kodwa-ke, kungaholela ekuvinjelweni okwedlulele kwekhalori kanye nokudla okwanele komsoco kwabanye abantu. Uma ukhathazekile ngokuzizwa ulambile noma ukuthola izakhamzimba ezanele, lokhu kudla kungahle kungakulungeli.