Ukubuyekezwa Kokudla Kwekhukhamba: Ingabe Kuyasebenza Ekunciphiseni Isisindo?

-Delile

• Amaphuzu Okudla Kwe-Healthline: 2.0 koku-5
• Kuyini ukudla kwekhukhamba?
• Imithetho yokudla
• Ingabe kusebenza ukunciphisa umzimba?
• Ukwehla kokudla kwekhukhamba
• Kunemikhawulo kakhulu
• Amafutha amancane namaprotheni
• Akusimeme
• Ukudla okufanele kudliwe
• Ukudla okufanele sikugweme
• Imenyu yesampula
• Usuku 1
• Usuku 2
• Usuku 3
• Okubalulekile

Amaphuzu Okudla Kwe-Healthline: 2.0 koku-5

Ukudla kwekhukhamba kungukudla kwesikhashana okuthembisa ukwehlisa isisindo ngokushesha.

Kunezinhlobo eziningi zokudla, kepha iningi lisho ukuthi ungalahla kuze kufike kumakhilogremu ayi-7 ngezinsuku eziyi-7.

Ngenkathi ukhukhamba uphilile, ungazibuza ukuthi lokhu kudla kusebenza kangakanani.

Lo mbhalo ubuyekeza ubuhle nobubi bokudla kwekhukhamba nokuthi ngabe kuyindlela eqhubekayo yokwehlisa isisindo.

Ukuhlukaniswa Kwamaphuzu Esilinganiso

• Amaphuzu esewonke: 2.0
• Ukuncipha kwesisindo esisheshayo: 3
• Ukwehla kwesisindo sesikhathi eside: 1
• Kulula ukulandela: 2
• Izinga lokudla okunempilo: 2

I-BOTTOM LINE: Ukudla kwekhukhamba kusiza ekunciphiseni isisindo esifushane ngokunciphisa ukudla kwakho kwekhalori. Kodwa-ke, indlela yokudla ayinazo izakhamzimba, ikhawulela ngokweqile, futhi ekugcineni ayibambeki.

Kuyini ukudla kwekhukhamba?

Ukudla kwekhukhamba kungukudla kwesikhashana kwesikhashana. Izinhlobo eziningi zokudla zithi ukukulandela izinsuku eziyi-7-14 kungaholela ekunciphiseni isisindo esingamakhilogremu ayi-7 (7-kg).

Eqinisweni, abasekeli bokudla kwesinye isikhathi basebenzisa umugqa wethegi, “izinsuku eziyi-7 ngamakhilogremu ayi-7.”

Lokhu kudla kuqukethe ukhukhamba ikakhulukazi, kanye nokudla okunothe amaprotheni okufana namaqanda, inkukhu, inhlanzi namantongomane.

Itusa ukuthi esikhundleni sokudla okuningi ufake ukhukhamba, okusho ukuthi nezinye izithelo nemifino kufanele kugcinwe okungenani.

Njengoba indlela yokudla ingekho okuhlukahlukene, ukuyilandela isikhathi eside kunezinsuku eziyi-14 akunconyiwe.

Ekugcineni, ngenkathi abaningi beyitholile imiphumela yokuncipha kwayo, azikho izifundo ezisekela lezi zimangalo.

Isifinyezo

Ukudla kwekhukhamba kungukudla okwehlisa isisindo okuthembisa ukukusiza wehlise amakhilogremu ayi-15 (7 kg) ezinsukwini eziyi-7-14. Iqukethe ikakhulukazi ukhukhamba obhanqwe nokudla okunothile kwamaprotheni.

Imithetho yokudla

Ayikho imithetho ejwayelekile kulokhu kudla, ngaphandle kwesincomo sokudla ukhukhamba ekudleni okuningi.

Ukudla kweluleka ukuthi noma nini lapho uzizwa ulambile, kufanele udle ikhukhamba.

Umbono uthi ngoba ukhukhamba unama-calories aphansi, ungadla okuningi njengoba ufuna bese uqhubeka nokushoda kwamakhalori.

Ukhukhamba unezinga eliphansi lamaprotheni, isakhi esidinga umzimba wakho ukugcina impilo yesikhumba sakho, imisipha kanye namalunga akho. Ngalesi sizathu, indlela yokudla incoma ukuhlanganisa ukhukhamba nokudla okunothile kwamaprotheni (,,).

Ngaphezu kwalokho, uvunyelwe ukwengeza amanye ama-carbs ekudleni, njenge-toast, irayisi elinsundu, noma amazambane.

Njengoba imithetho yokudla ihlukahluka, ungakhetha ukuqina ngokweqile ngokudla okudlayo.

Isifinyezo

Ukulandela ukudla kwekhukhamba, yidla ukhukhamba noma nini lapho uzizwa ulambile. Ungangeza izingxenye ezincane zokudla okunothe amaprotheni, njengamaqanda, inyama engenamzimba, i-cottage shizi namantongomane.

Ingabe kusebenza ukunciphisa umzimba?

Azikho izifundo ezihlaziye indlela yokudla ikhukhamba ngqo. Kodwa-ke, ungalindela ukunciphisa umzimba ngenkathi uyilandela, njengoba inama-calories aphansi kakhulu.

Kodwa-ke, lokhu kwehla kwesisindo kuzokwenzeka kuphela izinsuku eziyi-7-14 - ubude bokudla. Akunakwenzeka ukuthi uzolahlekelwa isisindo esikhulu futhi usigcine lapho uqala kabusha ukudla okujwayelekile ().

Ukudla okunomkhawulo kunzima ukunamathela esikhathini eside. Ngokuvamile, ukudla okulula ukukusebenzisa futhi okunamathela kokujwayelekile kuveza imiphumela engcono kakhulu, eqhubekayo (,).

Ukuhlaziywa okunye kwathola ukuthi ukudla okunama-kilojoule amancane kakhulu angaphansi kwama-calories angu-800 ngosuku kwakungasebenzi ekulahlekelweni kwesisindo sesikhathi eside. Ukudla kunqande kakhudlwana, kwaba nzima ngokwengeziwe kubahlanganyeli ukulandela ().

Yize kungabonakala sengathi ukudla ukhukhamba ongapheli kungangeza ngama-calories, ikhukhamba elijwayelekile elingama-gramu angama-300 linama-calories angu-45 kuphela. Noma ngabe udle ukhukhamba ongu-10, lokhu kuzoba ngama-calories ayi-450 kuphela ().

Futhi, ukhukhamba uhlinzeka kuphela ngenani elincane lezakhamzimba, njenge-potassium, uvithamini C, novithamini K. Awanawo amaprotheni, amafutha, i-fiber, i-calcium, i-iron, nezinye izakhamzimba eziningi ezidingekayo empilweni enhle ().

Noma ngabe ufaka amaprotheni ekudleni ngakunye, akunakwenzeka ukuthi uzohlangabezana nezidingo zakho zansuku zonke ngenxa yokudla okulinganiselwe okulinganiselwe.

Ekugcineni, iningi labantu libuyisa isisindo esilahlekile ngemuva kokuqeda uhlelo oluqinile lokwehlisa isisindo njengaleli, ikakhulukazi uma ukudla kungafundisi izindlela zokudla ezinempilo, njengokulawulwa kwesabelo nokufunda amalebula okunomsoco (,).

Ukwehlisa isisindo nokuthuthukisa impilo yakho, kungcono ukuthi udle ukudla okugcwele okuhlukahlukene. Hlela ukudla izinhlamvu eziningi ezihlukene, imifino, izithelo, amafutha anempilo, namaprotheni ancike futhi atshale izitshalo.

Isifinyezo

Ukudla kwekhukhamba kunama-calories aphansi kakhulu futhi kungahle kuholele ekwehliseni isisindo kwesikhashana. Kodwa-ke, kungenzeka ukuthi uzophinda uthole noma yisiphi isisindo esilahlekile ngemuva kokuqeda ukudla.

Ukwehla kokudla kwekhukhamba

Ngenkathi ungalahlekelwa isisindo okwesikhashana, ukwehla kokudla kudlula noma yiziphi izinzuzo ezingaba khona.

Kunemikhawulo kakhulu

Ukudla kwekhukhamba kuvimbela amaqembu amaningi okudla futhi kukhuthaza ukudla cishe ukhukhamba kuphela kuze kube amasonto amabili.

Lokhu kudla akugcini ngokwanele ngokudla okwanele kodwa futhi kukhuthaza nokuziphatha okungafanele kokudla, njengokudla ngokweqile, okungaholela ebudlelwaneni obungenampilo nokudla.

Ucwaningo lukhombisa ukuthi ukudla okunomkhawulo kuyindlela yokudla okuphazamisekile engathikameza amandla akho okulawula ukudla okudlayo (,,).

Ngaphandle kwamaphethini wokuvinjelwa kokudla, le ndlela yokudla okungahambisani kahle ihlotshaniswa kakhulu nokuthuthuka kokukhuluphala (,,).

Amafutha amancane namaprotheni

Ukhukhamba ungaba umthombo omuhle wokudla okunempilo uma uhambisana nokudla okunomsoco.

Kodwa-ke, ukhukhamba ngokwemvelo unama-calories amancane, kanye namaprotheni kanye namafutha, angama-macronutrients amabili abalulekile. Ikhukhamba elilodwa elingu-10-ounce (300-gram) elilodwa linikela ngamagremu ama-2 wamaprotheni kanye no-0.3 amagremu amafutha ().

Amaprotheni abalulekile emisebenzini eminingi emzimbeni wakho, njengokukhiqizwa kwama-enzyme namahomoni, ukugcinwa kwesakhiwo sesikhumba, nokukhula kwemisipha (,,).

Okwamanje, amanoni ahlinzeka ngomthombo ogxilile wama-calories, anama-calories ayi-9 ngegramu ngayinye. Ngaphezu kwalokho, amafutha abalulekile ekusebenzeni kwemizwa, impilo yobuchopho, nokumuncwa kwamavithamini ancibilika njengamafutha, njengamavithamini A, D, E, noK (14,).

Ukudla kuphakamisa ukhukhamba wokubhangqa ngemithombo yokudla enothe ngamaphrotheni, njengenkukhu noma amaqanda, azonikeza amaprotheni namafutha.

Kodwa-ke, ucwaningo lubonisa ukuthi amaprotheni kufanele adliwe ngaso sonke isikhathi sokudla ukusiza ukugcinwa kwemisipha nokukhula ().

Akusimeme

Ukudla kwekhukhamba akuklanyelwe ukuthi kulandelwe isikhathi eside kunezinsuku eziyi-7-14.

Ayikwazi ukugcinwa isikhathi eside, ngoba inama-calories aphansi kakhulu futhi ngeke inikeze umthombo ophelele wokudla okunempilo.

Isibonelo, usuku olujwayelekile ekudleni kwekhukhamba lungahlinzeka cishe ngama-calories ayi-800. Lokhu kungafaka ukhukhamba ozungeze ama-6, ukuphaka inkukhu noma inhlanzi, amaqanda ama-2, inkomishi eyodwa yoshizi, neminye imifino embalwa ().

Khumbula ukuthi ezinye izinhlobo zokudla zikhawulela kakhulu.

Ukuvinjelwa okwedlulele kwekhalori kungaholela ekusetshenzisweni komzimba okuhamba kancane ngokuhamba kwesikhathi, njengoba lokhu kuyimpendulo yomzimba wakho endlaleni yangempela noma ebonakalayo (,).

Ngenxa yalokhu, kungenzeka ukuthi uphinde uthole noma yisiphi isisindo esilahlekile - noma ngabe uqhubeka nokudla amakhalori ambalwa kunalawo owenze ngaphambi kokuqala ukudla ().

Ekugcineni, ukukhawulela ukudla okwahlukahlukene akumnandi noma akunamsoco. Yize kubalulekile ukugcina ama-dessert nokunye okuphatha kuncane, abantu bayakujabulela ukudla kokunambitheka, izinkumbulo, kanye nemikhosi.

Asikho neze isizathu sokunciphisa ukudla okuphelele nokunempilo, okufana nezinhlanzi, okusanhlamvu okuphelele, imifino, nezithelo ().

Isifinyezo

Ukudla kwekhukhamba kunemingcele kakhulu futhi kungahle kukhuthaze amaphethini wokudla angahlanzekile. Kunamaprotheni amancane, amafutha, namakhalori futhi akusimeme isikhathi eside.

Ukudla okufanele kudliwe

Lokhu kudla kudinga ukuthi udle ukhukhamba ngaso sonke isikhathi sokudla kanye nokudla okulula okuningi.

Ngoba ukudla akunamaphrotheni amaningi, kuncoma ukuthi wengeze umthombo wamaprotheni ekudleni ngakunye.

Ngezansi kunohlu lokudla okuvunyelwe ekudleni kwekhukhamba:

• Imifino: ukhukhamba, utamatisi, isipinashi, isilimo esidliwayo esinamagatsha anamanzi, neminye imifino ngamanani amancane
• Amaprotheni: inkukhu, inyama yenkomo engenamafutha, inhlanzi, amaqanda, i-yogurt yamaGrikhi, i-cottage shizi, ushizi we-cheddar
• AmaCarbs: irayisi elinsundu, amazambane, isinkwa sikakolweni wonke
• Amafutha: Amafutha e-Olive

Azikho iziqondiso ezicacile eziphuzweni, kepha izinhlobo eziningi zokudla zincoma isiphuzo esinekhalori eliphansi, njengamanzi noma itiye.

Isifinyezo

Ukhukhamba kufanele ufakwe kuzo zonke izidlo. Ukudla okunothe kakhulu kwamaphrotheni, njengenkukhu noma amaqanda, kufanele kungezwe esidlweni ngasinye esikhulu. Namathela kuziphuzo ezinekhalori eliphansi, njengamanzi noma itiye.

Ukudla okufanele sikugweme

Ngenkathi ukudla kungadingi ukuthi ugweme noma yikuphi ukudla okuthile, kukhuthaza ukufaka okunye kokudla ngamakhukhamba.

Nalu uhlu lwemikhawulo ejwayelekile yokudla kwekhukhamba:

• Izithelo: Lokhu kuvame ukukhawulelwa kuma-smoothies noma izingxenye zesidlo esincane.
• Amasu okupheka: Ngenkathi lokhu kungaxoxwa ngakho, kukhethwa amaprotheni okosa, njengoba kuyindlela yokupheka enekhalori elincane uma kuqhathaniswa nokuthosa okujulile.
• Ukudla okunoshukela omningi: Amaswidi afana noswidi, ama-dessert, ne-soda kufanele alinganiselwe.

Isifinyezo

Akukho kudla okufanele kugwenywe kulokhu kudla. Kodwa-ke, ukudla okunamafutha aphezulu noshukela omningi kuvame ukukhawulwa noma kugwenywe ngokuphelele.

Imenyu yesampula

Nayi imenyu yesampula yezinsuku ezintathu yokudla kwekhukhamba:

Usuku 1

• Ukudla kwasekuseni: Amaqanda ama-2 anohlangothi lwamakhukhamba namakhambi
• Umthamo: 2 ukhukhamba
• Isidlo sasemini: ikhukhamba isaladi nejusi kalamula ne-yogurt yamaGrikhi
• Umthamo: 2 ukhukhamba
• Isidlo sakusihlwa: inkukhu eyosiwe namakhukhamba ngohlangothi lwelayisi elinsundu

Usuku 2

• Ukudla kwasekuseni: ikhukhamba i-smoothie (ikhukhamba elihlanganiswe ne-apula eluhlaza nesipinashi)
• Umthamo: 1 ikhukhamba nedlanzana lama-alimondi
• Isidlo sasemini: Ikhukhamba eli-1, i-orenji eli-1, kanye nezincezu ezimbalwa zeshizi
• Umthamo: itiye eliluhlaza
• Isidlo sakusihlwa: 1 ikhukhamba kanye ne-cottage shizi

Usuku 3

• Ukudla kwasekuseni: Ubhontshisi ophelele, ikhukhamba, noshizi
• Umthamo: 2 ukhukhamba
• Isidlo sasemini: ikhukhamba isaladi notamatisi namafutha omnqumo
• Umthamo: 1 i-apula eliluhlaza
• Isidlo sakusihlwa: ama-saumoni asolwandle, ikhukhamba namazambane athosiwe

Ezinguqulweni eziqinile kakhulu zalokhu kudla, ungaba namakhukhamba amabili esidlweni ngasinye.

Kunolwazi olukhawulelwe olutholakala kumasayizi engxenye yokudla okungewona ukhukhamba.

Isifinyezo

Kugcizelelwa ekudleni kakhulu ukhukhamba esidlweni ngasinye.

Okubalulekile

Ukulandela ukudla kwekhukhamba kungaholela ekunciphiseni isisindo uma unganamathela kuso okungenani isonto elilodwa.

Kodwa-ke, uma usuqala kabusha ukudla okujwayelekile, cishe uzophinde usithole sonke isisindo osilahlile.

Ngaphezu kwalokho, indlela yokudla ayinazo izakhamzimba, ikhawulela ngokweqile, futhi ekugcineni ayibambeki.

Uma ufuna ukuncipha okusimeme, okuhlala isikhathi eside, ungcono ngokulandela ukudla okunomsoco, okunomsoco okhuthaza ukudla okuhlukahlukene futhi kugweme ukuvinjelwa okunzima kwekhalori.