Ukubuyekezwa Kokudla Kwe-Cereal: Ingabe Kuyasebenza Ekunciphiseni Isisindo?

-Delile

• Isilinganiso sokudla kwempilo: 2 koku 5
• Kuyini ukudla okusanhlamvu?
• Ukulandela kanjani ukudla okusanhlamvu
• Ingabe kuyasiza ukwehlisa isisindo?
• Ezinye izinzuzo ezingaba khona
• Amashansi angaba khona
• Kungaba noshukela omningi
• Amakholori aphansi, amaprotheni, namafutha anempilo
• Ukudla okufanele kudliwe
• Ukudla okufanele sikugweme
• Imenyu yesampula yezinsuku ezintathu
• Usuku 1
• Usuku 2
• Usuku 3
• Okubalulekile

Isilinganiso sokudla kwempilo: 2 koku 5

Ekudleni okusanhlamvu, ufaka ukudla okusanhlamvu nobisi esikhundleni sokudla kabili ngosuku.

Yize ukudla bekukhona isikhashana, kusanda kukhuphuka ngokuthandwa.

Kubonakala sengathi kuyasebenza ekunciphiseni isisindo kwesikhashana futhi kungacebeka ku-fiber nezinhlamvu ezigcwele. Noma kunjalo, ingahle ibe noshukela omningi futhi ikhawulele ngokweqile.

Nakhu ukubuyekeza okuphelele kokudla okusanhlamvu ukukusiza ukuthi unqume ukuthi kukulungele yini.

• Amaphuzu esewonke: 2
• Ukushesha kwesisindo: 2.5
• Ukwehla kwesisindo sesikhathi eside: 1
• Kulula ukulandela: 2.5
• Izinga lokudla okunempilo: 2

UMQONDO WOKUPHAKATHI: Ekudleni okusanhlamvu, ufaka ukudla okusanhlamvu nobisi esikhundleni sokudla kabili ngosuku ngenkathi ugcina ukudla kwakho kwesithathu nokudla okulula kungama-khalori amancane. Kungasiza ukulahleka kwesisindo okwesikhashana kepha akusiyo esimeme noma okulinganiselayo ngokudla okunempilo.

Kuyini ukudla okusanhlamvu?

Ukudla okusanhlamvu kwathola ukuthandwa okujwayelekile kusuka ku- "Special K Challenge."

Isilima esikhethekile se-K kudala simakethwa njengokudla okunempilo okungakusiza wehlise isisindo, kanti amanye amabhokisi okusanhlamvu aze abe nemiyalo yenselelo yamasonto amabili ephrintiwe kuwo.

Kodwa-ke, inkampani yabazali bakaKellogg's - Special K's - ayisayikhuthazi le nselelo noma ukudla okusanhlamvu.

Kulesi sidlo, uthatha indawo yokudla kwasekuseni nokwasemini ngokufaka okusanhlamvu okusanhlamvu okuphelele nobisi olunamafutha noma olunamafutha amancane.

Ukudla kwakho kwakusihlwa nokudla okulula kumele kube okuncane, okunama-kilojoule amancane, futhi kuqukethe amaprotheni anciphile, kanye nezinhlamvu ezigcwele, izithelo nemifino.

Ngaphezu kwalokho, ezinye izinselelo zokudla azibandakanyi ukungadli lutho ngaphandle kokusanhlamvu nobisi isonto lonke. Kodwa-ke, kungcono ukugwema lezi zinselelo, ngoba zingaba ngaphansi kakhulu kwama-calories namaprotheni futhi zingadala ukukhathala, ukwehla kokugxila, nokushintsha kwemizwelo ().

Ekudleni okusanhlamvu, ufaka ukudla kabili ngosuku ngokufaka okusanhlamvu okusanhlamvu okuphelele nobisi olunamafutha aphansi. Enye inguqulo edumile kwakuyi- “Special K Challenge.”

Ukulandela kanjani ukudla okusanhlamvu

Ukudla okusanhlamvu kulula ukulandela.

Mane ubeke okunye kokudla kwasekuseni nokwasemini ngokufaka okusanhlamvu kanye nenkomishi engu-1 / 2-2 / 3 (120-180 ml) yobisi olunamafutha noma olunamafutha amancane. Ngokuncanyelwayo, okusanhlamvu kufanele kube ushukela ongeziwe futhi wenziwe okusanhlamvu okuphelele, okufana ne-Special K, Total, noma i-plain Corn Flakes.

Esidlweni sakusihlwa, uyelulekwa ukuba ukhethe ukudla okunothe ngezithelo, imifino, nezinhlamvu ezigcwele, kanye namafutha nama-calories aphansi - okungama-calories angu-450 noma ambalwa.

Izibonelo zifaka isaladi lenkukhu eyosiwe ene-vinaigrette dressing nezithelo ezintsha, noma irayisi elinsundu nge-salmon nemifino enongwe.

Uvunyelwe futhi ukudla okulula kabili ngosuku, ngakunye kunikezela ngama-calories ayi-100 noma ambalwa.

Uma ukulandela kahle lokhu kudla, ungahle udle cishe ama-calories ayi-1,200-1,500 ngosuku, okufanele kuholele ekwehliseni isisindo kubantu abaningi. Amakholori azoncika kunhlamvu oyikhethayo nokuthi udla malini.

Kunconywa ukuthi udle okusanhlamvu okukodwa okukhethiwe ngesikhathi sokudla kwasekuseni nasemini. Usayizi wokuphaka uchazwa ilebuli yokudla esebhokisini futhi imvamisa inkomishi engu-2 / 3-1 (cishe amagremu angama-28-42).

Iningi labantu lilandela ukudla okusanhlamvu izinsuku ezinhlanu kuya kwamasonto amabili. Akufanele ulandele indlela yokudla isikhathi eside kunalokho, njengoba kunzima ukunamathela kukho, ingaba nama-calories aphansi namaprotheni, futhi kungaholela ekufisweni kokudla (2,,).

Ukulandela ukudla okusanhlamvu, buyisela okusanhlamvu okusanhlamvu okunobisi olunamafutha amancane esikhundleni sakusasa nesidlo sasemini. Isidlo sakho sakusihlwa nokudla okulula kumele kube namakholori amancane futhi kuqukethe amaprotheni anciphile, okusanhlamvu okuphelele, nezithelo noma imifino.

Ingabe kuyasiza ukwehlisa isisindo?

Abantu abaningi banciphile ekudleni okusanhlamvu ngenxa yokuvinjelwa kwekhalori okubandakanya ().

Ucwaningo olulodwa kubantu abadala abangama-24 ku- "Special K Challenge" yamaviki amabili "luthole ukuthi ababambiqhaza banciphisa ukudla abakudingayo ngama-calories angama-600 ngosuku futhi balahlekelwa isisindo namafutha (2).

Kodwa-ke, lolu cwaningo luxhaswe ngabakwaKellogg's - abenzi beSpecial K - ngakho imiphumela ingahle ibe necala (2).

Ngaphezu kwalokho, ukwehla kwesisindo kungenzeka kungabi okuqhubekayo. Ukwehlisa ngokuphawulekayo ukudla kwakho ikhalori ngokulandela ukudla okunomkhawulo njengokudla okusanhlamvu kubonisiwe ukwenza kube nzima kakhulu ukwehlisa isisindo nokukugcina ekugcineni (,,).

Isibonelo, amazinga e-leptin, i-hormone etshela umzimba wakho uma usuthole ukudla okwanele, ayancipha lapho ukhawulela ama-calories akho. Ukwehla kwamazinga e-leptin kungaholela ekwandeni kwendlala nokulangazelela ukudla (,).

Ngokwengeziwe, lapho wehla ngokungazelelwe inani lamakhalori owadlayo, umzimba wakho uyanxephezela ngokunciphisa isilinganiso sakho semethabolikhi, noma inani lamakhalori owashisayo ().

Izinhlelo zokudla eziphumelela kakhulu isikhathi eside, ezinokwehla kancane kancane kwama-calories ngokuhamba kwesikhathi ukunciphisa le miphumela emibi (,).

Ungalahlekelwa isisindo ekudleni okusanhlamvu ngenxa yokuvinjelwa kwekhalori. Noma kunjalo, ungeke ukwazi ukugcina isisindo sisuswe isikhathi eside ngenxa yeminye imiphumela ukuvinjelwa kwekhalori okunayo ku-metabolism yakho.

Ezinye izinzuzo ezingaba khona

Uma ukhetha okusanhlamvu okusanhlamvu okuphelele, ukulandela ukudla okusanhlamvu kuyindlela enhle yokwandisa ukudla kwakho okusanhlamvu okuphelele kanye nefayibha.

Ukudla okusanhlamvu okuphelele okuphezulu kuhlotshaniswa nemiphumela yezempilo engcono kanye nokwehla kwengozi yokufa kuzo zonke izimbangela ().

Eqinisweni, ekubuyekezweni okukodwa kwezifundo ezinabahlanganyeli abangaphezu kwesigidi, ama-28 amagremu okusanhlamvu okuphelele adliwe ngosuku ahlotshaniswa nokwehla okungu-9% kwengozi yokufa kunoma yisiphi isizathu kanye nengozi ephansi yokufa eyi-14% yokuhlaselwa yisifo senhliziyo () .

I-fiber ekudla okusanhlamvu konke ikhuthaza ukugaya okunempilo futhi ingakusiza ukuphatha isisindo sakho ().

Kodwa-ke, kubalulekile ukuthi wazi ukuthi ukwengeza nje ukudla kwakho okunomsoco omningi, ukudla okuphelele okufana nemifino nezithelo kuzonikeza inzuzo efanayo.

Ukudla okusanhlamvu kungaceba okusanhlamvu okuphelele kanye nefayibha, okuhambisana nemiphumela yezempilo engcono, kufaka phakathi ingozi ephansi yokufa kuzo zonke izimbangela nokwanda kwesisindo.

Amashansi angaba khona

Ngaphezu kokuba uhlelo lokudla olunomkhawulo olungakusiza ukuthi ugcine isisindo isikhathi eside, ukudla okusanhlamvu kunezinye izinto ezingezinhle okufanele uzicabangele.

Kungaba noshukela omningi

Ushukela wokudla owengeziwe uxhunyaniswe nezinkinga eziningana zezempilo futhi kufanele ukhawulelwe ngaphansi kuka-5% wekhalori lakho lokudla okuphelele ().

Ukudla okusanhlamvu kungaba ushukela kakhulu. Noma ukhetha okusanhlamvu okunganambitheki kamnandi, imikhiqizo eminingi iqukethe ushukela owengeziwe ngandlela thile.

Ngaphezu kwalokho, okusanhlamvu nobisi zombili kuphakeme kuma-carbs, ahlukane abe ushukela onikeza amandla emzimbeni wakho.

Loshukela wemvelo awunampilo kepha ungenza ukwehla kwesisindo kube nzima kakhulu futhi kuholele ekushintshashintsheni kukashukela egazini kwabanye abantu (,,).

Ukukhetha okusanhlamvu okunoshukela ophansi, njenge-Special Special yasekuqaleni, kuyindlela engcono kunezinhlamvu ezinoshukela ezifana ne-Fruit Loops noma i-Frosted Flakes.

Amakholori aphansi, amaprotheni, namafutha anempilo

Ukudla okusanhlamvu kungaba amaprotheni amancane, amafutha anempilo, nama-calories aphelele ngaphandle uma kuhlelwe kahle.

Umzimba wakho udinga amaprotheni ukwakha nokugcina imisipha yakho, izicubu, nama-enzyme - amakhemikhali asuselwa emaprotheni aqondisa imisebenzi eminingana yomzimba. Njenge-fiber, amaprotheni nawo asiza ukukugcina uzizwa ugcwele (,).

Ngaphezu kwalokho, ukudla okusanhlamvu kuthathwa njengokudla okunamafutha aphansi. Uyakhuthazwa ukuthi usebenzise ubisi olunamafutha noma olunamafutha amancane ukugcina amakhalori akho ephansi.

Noma kunjalo, ngenkathi amafutha enama-khalori amaningi ngegramu kunamaprotheni noma ama-carbs, ucwaningo lwakamuva luphakamisa ukuthi amafutha adliwayo, kufaka phakathi agcwele, angaba yingxenye yokudla okunempilo futhi angakusiza nokuthi wehle isisindo ngoba ayagcwalisa (,,,).

Ekugcineni, ukukhawulela ngokweqile amakhalori kungadala ushintsho lwe-metabolic olwenza kube nzima ukugcina ukulahleka kwesisindo, futhi kuholele ekukhathaleni nasekunciphiseni ukucaca kwengqondo (,,,).

Ukudla okusanhlamvu kunoshukela omningi, okungenza ukuthi ukwehla kwesisindo kube nzima kakhulu. Ngaphezu kwalokho, ingaba amaprotheni aphansi kanye namafutha anempilo.

Ukudla okufanele kudliwe

Ekudleni okusanhlamvu, udla kakhulu okusanhlamvu nobisi. Noma kunjalo, kukhuthaza ukudla inyama enamafutha, izithelo, imifino, nezinhlamvu ezigcwele ngesikhathi sokudla kanye nesikhathi sokudla.

Nalu uhlu lokudla ongakudla ekudleni okusanhlamvu:

• AmaCarbs: okusanhlamvu okusanhlamvu okuphelele, isinkwa sikakolweni wonke, ipasta kakolweni wonke, i-oatmeal, i-grits, i-popcorn enomoya
• Izithelo: noma iziphi izithelo, njengama-apula, ubhanana, amawolintshi, ama-strawberry, nekhabe
• Imifino: noma iyiphi imifino, kufaka phakathi ulethisi, isipinashi, izaqathe, upelepele wensimbi namakhowe
• Amaprotheni: ubhontshisi, i-tofu, ibhotela lamantongomane, amaqanda amhlophe, inyama enciphile njengenkukhu noma ibele le-turkey
• Ubisi: ubisi olunamafutha amancane noma olunamafutha amancane, iyogathi enamafutha amancane noma engenamafutha, ushizi onamafutha amancane, iyogathi yamaGrikhi
• Amafutha: amafutha ancishisiwe, ukusabalala okususelwa kuwoyela, uwoyela womnqumo (ngokulinganisela), izifutho zokupheka, imayonnaise enamafutha ancishisiwe

Ekudleni okusanhlamvu, ukhuthazwa ukuba ukhethe okusanhlamvu okusanhlamvu okuphelele nobisi olunamafutha amancane ngaphezu kwamaprotheni anciphile, okusanhlamvu okuphelele, izithelo nemifino.

Ukudla okufanele sikugweme

Ukudla okulandelayo kufanele kugwenywe ekudleni okusanhlamvu, ngoba kunamafutha amaningi, ushukela ocwengekile, nama-calories:

• Ukudla okunoshukela: amakhekhe, amakhukhi, amakhekhe, uswidi, amabhisikidi, ama-pancake, ama-waffles
• Izithelo: amajusi wezithelo, ama-dessert asuselwa kwizithelo afana ne-banana pudding noma uphayi we-cherry
• Imifino: Amafriji aseFrance, imifino eshaywayo noma ethosiwe
• Amaprotheni: ukusikwa okunamafutha kwenyama, izikhupha zamaqanda, inyama eshaywayo noma ethosiwe njengenkukhu ethosiwe, isoseji yengulube nebhekoni
• Ubisi olunamafutha agcwele: ubisi olunamafutha agcwele, iyogathi egcwele, ukhilimu osindayo, uhhafu nohhafu, u-ayisikhilimu, ukhilimu ophehliwe, ukhilimu omuncu, ushizi onamafutha agcwele
• Amafutha: ibhotela, uwoyela ngamanani amakhulu, imayonnaise egcwele amafutha

Ngenkathi ekudleni okusanhlamvu, kufanele ugweme ukudla okunamafutha amaningi, ushukela ocwengekile, noma ama-calories, kufaka phakathi amakhekhe, ukudla okuthosiwe, nemikhiqizo yobisi egcwele.

Imenyu yesampula yezinsuku ezintathu

Ngezansi imenyu eyisampula yezinsuku ezi-3 yokudla okusanhlamvu, okubandakanya ukudla okulula kabili ngosuku.

Usuku 1

• Ukudla kwasekuseni: 1 inkomishi (40 amagremu) weTotal cereal (noma okunye okusanhlamvu okusanhlamvu okuphelele) ne-1/2 inkomishi (120 ml) yobisi oluncibilikisiwe
• Isnack 1: Upelepele om-3 omncane one-isipuni esingu-1 (amagremu ayi-10) osatshalaliswe ushizi kakhilimu onamafutha aphansi
• Isidlo sasemini: 1 inkomishi (40 amagremu) weTotal cereal (noma okunye okusanhlamvu okusanhlamvu okuphelele) ne-1/2 inkomishi (120 ml) yobisi oluncibilikisiwe
• Isnack 2: I-1/2 indebe (ama-gramu angama-74) ama-blueberries ane-1/2 indebe (123 amagremu) ye-yogurt ephansi
• Isidlo sakusihlwa: Isixhumanisi esingu-1 sesoseji yenkukhu, inkomishi engu-1/2 (93 amagremu) kabhontshisi obomvu, inkomishi engu-1/2 (amagremu angu-50) welayisi elinsundu, no-1/2 inkomishi (80 amagremu) we-okra osikiwe ophekwe ngamafutha omnqumo okupheka

Usuku 2

• Ukudla kwasekuseni: 1 inkomishi (40 amagremu) weTotal cereal (noma okunye okusanhlamvu okusanhlamvu okuphelele) ne-1/2 inkomishi (120 ml) yobisi oluncibilikisiwe
• Isnack 1: I-apula elincane elingu-1/2 ngenkomishi (123 amagremu) yeyogathi enamafutha aphansi
• Isidlo sasemini: 1 inkomishi (40 amagremu) weTotal cereal (noma okunye okusanhlamvu okusanhlamvu okuphelele) ne-1/2 inkomishi (120 ml) yobisi oluncibilikisiwe
• Isnack 2: 1 ounce (28 amagremu) woshizi onamafutha aphansi nabaqhekezi bakakolweni abagcwele abangu-5
• Isidlo sakusihlwa: 1/2 indebe (70 amagremu) we-spaghetti sikakolweni ophelele, 1 inkomishi (250 amagremu) we-spaghetti sauce enomhlabathi turkey, 1 ounce (28 amagremu) we-fat-fat mozzarella ushizi, kanye nenkomishi elilodwa (160 amagremu) we-broccoli oshisayo

Usuku 3

• Ukudla kwasekuseni: 1 inkomishi (40 amagremu) weTotal cereal (noma okunye okusanhlamvu okusanhlamvu okuphelele) ne-1/2 inkomishi (120 ml) yobisi oluncibilikisiwe
• Isnack 1: Iziqu ezi-2 zesilimo esidliwayo esinamagatsha anamanzi nge-isipuni esingu-1 (16 amagremu) webhotela lamantongomane
• Isidlo sasemini: 1 inkomishi (40 amagremu) weTotal cereal (noma okunye okusanhlamvu okusanhlamvu okuphelele) ne-1/2 inkomishi (120 ml) yobisi oluncibilikisiwe
• Isnack 2: I-1/2 yesithelo samagilebhisi amakhulu enenkomishi engu-1/2 (105 amagremu) we-cottage shizi
• Isidlo sakusihlwa: Izingcezu ezi-2 zesinkwa sikakolweni ophelele, ama-ounces ama-3 (ama-gramu angama-85) we-turkey eyosiwe yesitayela se-deli, ucezu olu-1 lweshizi laseSwitzerland, amathisipuni ama-2 (amagremu ayi-10) wesinaphi soju, nesaladi eliseceleni elincane elinesipuni esingu-1 (16 amagremu) i-vinaigrette

Imenyu eyisampula yezinsuku ezi-3 yokudla okusanhlamvu ifaka phakathi ukudla kabili ngosuku okusanhlamvu nobisi, isidlo sesithathu esinokulinganisela, nokudla okulula okungama-khalori aphansi usuku ngalunye.

Okubalulekile

Ekudleni okusanhlamvu, udla okusanhlamvu nobisi kabili ngosuku. Ukudla kwakho kwesithathu nokudla okulula kumele kube nama-calories aphansi.

Ukudla kucebe okusanhlamvu okuphelele ne-fiber futhi kungenzeka kusize ukwehla kwesisindo esifushane uma kwenziwa kahle.

Noma kunjalo, ingaba noshukela omkhulu futhi ibe nama-calories aphansi, amaprotheni, namafutha anempilo. Uma ufuna ukuzuza ukulahleka kwesisindo okuhlala njalo, ezinye, izinhlelo zokudla okunomsoco kakhulu zingaba inketho engcono futhi eqhubekayo.