Uhlelo Lokudla Kwezakhi Zomzimba: Ulahlekelwa Amafutha Ngezinsuku Ezi-7 Nje?

-Delile

• Amaphuzu Okudla Kwe-Healthline: 1.13 koku-5
• Kuyini ukudla kwe-GM?
• Udla ini ekudleni?
• Usuku lokuqala
• Usuku lwesibili
• Usuku lwesithathu
• Usuku lwesine
• Usuku lwesihlanu
• Usuku lwesithupha
• Usuku lwesikhombisa
• Eminye imihlahlandlela
• Isampula yemenyu yohlelo lokudla kwe-GM
• Usuku lokuqala
• Usuku lwesibili
• Usuku lwesithathu
• Usuku lwesine
• Usuku lwesihlanu
• Usuku lwesithupha
• Usuku lwesikhombisa
• Izinzuzo zokudla kwe-GM
• Okubi kokudla kwe-GM
• Alukho ucwaningo lokuluxhasa
• Ukudla kwe-GM akunazakhi ezibalulekile
• Ukwehla kwesisindo ekudleni kwe-GM kungaba okwesikhashana
• Ingabe kufanele uzame ukudla kwe-GM?

Amaphuzu Okudla Kwe-Healthline: 1.13 koku-5

Ukudla okuyi-GM, okwaziwa nangokuthi iGeneral Motors diet, uhlelo oluthembisa ukukusiza wehlise kuze kufike kumakhilogremu ayi-15 (6.8 kg) ngesonto elilodwa nje.

Usuku ngalunye lokudla okuyi-GM kukuvumela ukuthi udle ukudla okwehlukile noma amaqembu okudla.

Abaxhasi bokudla bathi le nqubo ivuselela ukulahleka kwesisindo futhi isiza ukushisa amafutha ngokushesha kunezinye izidlo. Kepha kuyasebenza ngempela? Lo mbhalo ubheka ekudleni kwe-GM kanye nobuhle nobubi bawo.

• Amaphuzu esewonke: 1.13
• Ukwehla kwesisindo: 1
• Ukudla okunempilo: 0
• Ukusimama: 1
• Impilo yomzimba wonke: 0
• Ikhwalithi yokudla okunempilo: 3
• Ubufakazi bususelwa: 1.75

I-BOTTOM LINE: Ukudla kweGeneral Motors (GM) kuyindlela yokudla eqinile, yezinsuku eziyi-7 okuthiwa ikhuthaza ukwehla kwesisindo, kodwa iphansi ngokuyingozi ezinomsoco eziningi futhi ayisekelwa ucwaningo. Kukonke, kungukudla kokuphahlazeka okungagwemeka kangcono.

Kuyini ukudla kwe-GM?

Kuthiwa yathuthukiswa ngosizo oluvela eMnyangweni Wezolimo waseMelika kanye ne-FDA, ngokuhlolwa kabanzi eJohns Hopkins Research Centre.

Kodwa-ke, lesi simangalo sesivele senziwe njengenganekwane yasemadolobheni, futhi imvelaphi yangempela yokudla kwe-GM ayaziwa.

Uhlelo lokudla lwe-GM luhlukaniswe lwaba yizinsuku eziyisikhombisa, ngayinye inemithetho eqinile yokuthi yimaphi amaqembu okudla ongawadla.

Isibonelo, ukudla kwakho ngosuku lwesibili kukhawulwe kwimifino kuphela, kuyilapho ngosuku lwesihlanu uyalelwa ukuthi udle utamatisi ophelele kanye nezingxenye ezinkulu zenyama.

Ukudla kungakusiza ukuthi:

• Ngehlisa amakhilogremu angu-15 ngesonto elilodwa nje
• Susa ubuthi nokungcola emzimbeni wakho
• Thuthukisa ukugaya kwakho
• Thuthukisa amandla omzimba wakho wokushisa amafutha

Abaxhasi bokudla kwe-GM bathi kuyasebenza ngoba ukudla okuningi okufakiwe ekudleni kunama-calories aphansi, njengezithelo nemifino.

Lokhu kungasiza ukukhuthaza ukulahleka kwesisindo ngokudala ukusilela kwekhalori, okuyilapho usebenzisa khona amakhalori ambalwa kunokushisa usuku lonke.

Lolu hlelo lubuye luthi ukudla okuningi ekudleni "kungukudla okungekho-khalori," okusho ukuthi kunikeza amakhalori ambalwa kunalawo okudla.

Ukudla okuningi okunconywayo ekudleni nakho kunamanzi amaningi. Ngalesi sizathu, abaxhasi bathi ukudla kwe-GM kungathuthukisa ukulahleka kwamafutha futhi kusize ekuqedeni umzimba wakho.

Abaxhasi bathi futhi ungakuphinda ukudla izikhathi eziningi ukufeza izinhloso zakho zesisindo zesikhathi eside, uncoma igebe lezinsuku ezi-5-7 phakathi kwemijikelezo.

Imvelaphi yokudla kwe-GM ihlala ingaziwa. Abaxhasi bathi ingakusiza ukuthi ukhiphe ubuthi emzimbeni, ushise amanoni amaningi, uthuthukise ukugaya ukudla futhi ulahle kuze kufike kumakhilogremu ayi-15 ngesonto elilodwa.

Udla ini ekudleni?

Ukudla kwe-GM kuhlukaniswe kwaba yizinsuku eziyisikhombisa, kunemithetho ehlukile esebenza osukwini ngalunye.

Kuncoma ukuthi uphuze izingilazi zamanzi eziyi-8-12 usuku ngalunye ukuze uhlale unamanzi kukho konke ukudla.

Yize ukuzivocavoca umzimba kungadingeki ekwehliseni isisindo kulokhu kudla, kuyakhetheka. Kodwa-ke, indlela yokudla incoma ukuthi ungavivinyi umzimba ezinsukwini ezintathu zokuqala.

Ibuye ivumele abalandeli ukuthi badle izitsha ezimbili kuya kwezintathu ze- "GM Wonder Soup" usuku ngalunye. Yenziwe ngeklabishi, isilimo esidliwayo esinamagatsha anamanzi, utamatisi, u-anyanisi nopelepele wensimbi.

Nayi imihlahlandlela ethile yosuku ngalunye lokudla kwe-GM:

Usuku lokuqala

• Yidla izithelo kuphela - noma yiluphi uhlobo ngaphandle kobhanana.
• Asikho inani eliphakeme lezithelo elishiwo.
• Ukudla kukhuthaza ikakhulukazi abalandeli ukuthi badle amakhabe ukukhulisa ukuncipha.

Usuku lwesibili

• Yidla imifino kuphela ngendlela eluhlaza noma ephekiwe.
• Ukudla akuchazi inani eliphezulu lemifino.
• Nciphisa amazambane esidlweni sasekuseni kuphela.

Usuku lwesithathu

• Yidla izithelo nemifino yanoma yiluphi uhlobo ngaphandle kwebhanana namazambane.
• Ukudla akuchazi inani eliphakeme.

Usuku lwesine

• Sebenzisa ubhanana nobisi kuphela.
• Ungadla kuze kufike kubhanana abakhulu abayi-6 noma abayi-8 abancane.
• Phuza izingilazi ezi-3 zobisi, kungcono uskim.

Usuku lwesihlanu

• Yidla izingxenye ezimbili eziyishumi (284-gram) zezinkomo, inkukhu noma inhlanzi.
• Ngaphezu kwenyama, ungadla kuphela utamatisi o-6 ophelele.
• Abalimi bemifino bangashintsha inyama ngelayisi elibomvu noma i-cottage shizi.
• Khulisa ukungenisa kwakho amanzi ngezibuko ezimbili ukukhipha i-uric acid eyengeziwe. Lokhu kungumkhiqizo wamakhemikhali wokuwohloka kwama-purine, atholakala enyameni.

Usuku lwesithupha

• Yidla izingxenye ezimbili kuphela zama-10-ounce (284-gram) wenkomo, inkukhu noma inhlanzi.
• Ukudla kwanamuhla kungabandakanya inani elingenamkhawulo lemifino, kodwa awekho amazambane.
• Abalimi bemifino bangashintsha inyama ngelayisi elibomvu noma i-cottage shizi.
• Khulisa ukungenisa kwakho amanzi ngezibuko ezimbili ukukhipha i-uric acid eyengeziwe.

Usuku lwesikhombisa

• Yidla irayisi elinsundu kuphela, izithelo, ijusi yezithelo nemifino.
• Alikho inani eliphakeme elicacisiwe nganoma yikuphi kwalokhu kudla.

Usuku ngalunye lokudla kwe-GM lunemithetho ethile lapho ukudla kuvunyelwe khona. Izithelo, imifino, inyama nobisi yikho ukudla okuyinhloko okuvunyelwe.

Eminye imihlahlandlela

Ukudla kwe-GM kunikeza eminye imihlahlandlela embalwa ngaphezu kohlelo oluchazwe ngenhla.

Okokuqala, ubhontshisi abavunyelwe ekudleni. Ukudla kuthiwe kunama-calories amaningi futhi kungadala ukuzuza kwesisindo.

Ikhofi netiye eliluhlaza kuvunyelwe, kepha kuphela ngaphandle kokufakwa kwanoma imaphi amaswidi. Isoda, utshwala nezinye iziphuzo ezigcwele ikhalori azivunyelwe ngaphandle kokuthi kuchazwe ekudleni.

Ngokwengeziwe, okunye ukufaka esikhundleni kulungile. Isibonelo, ungasebenzisa i-cottage shizi ukufaka inyama, nobisi lwe-soy esikhundleni sobisi olujwayelekile.

Ekugcineni, ngemuva kokuthi usuqedile uhlelo lwesonto lonke, ukudla kwe-GM kukweluleka ukuthi usebenzise iprotheni ephezulu, ukudla okune-carb ephansi ukusiza ukugcina ukulahleka kwesisindo.

Kunemithetho embalwa eyengeziwe kulokhu kudla, njengokugwema ubhontshisi, okokunandisa kanye neziphuzo ezinekhalori ephezulu. Uyelulekwa futhi ukuthi ulandele i-carb ephansi, ukudla okunamaprotheni amaningi ngemuva kohlelo lwe-GM.

Isampula yemenyu yohlelo lokudla kwe-GM

Nalu uhlelo lokudla lwesampula oluhlukaniswe lwaba yizinsuku eziyisikhombisa:

Usuku lokuqala

• Ukudla kwasekuseni: Isitsha esingu-1 samajikijolo ahlanganisiwe
• Umthamo: 1 ipheya
• Isidlo sasemini: 1 i-apula
• Umthamo: Isitsha esingu-1 sekhabe
• Isidlo sakusihlwa: 1 iwolintshi
• Umthamo: Isitsha esingu-1 sezingcezu ze-cantaloupe

Usuku lwesibili

• Ukudla kwasekuseni: Isitsha esingu-1 samazambane abilisiwe
• Umthamo: Isitsha esingu-1 sezingane izaqathe
• Isidlo sasemini: Inhloko ye-1 ye-broccoli, isikwe kuma-florets futhi yashiswa
• Umthamo: Isitsha esingu-1 setamatisi we-cherry
• Isidlo sakusihlwa: Imikhonto emi-5 ye-asparagus eshubile enesitsha esingu-1 se-arugula
• Umthamo: 1/3 ikhukhamba, lisikiwe

Usuku lwesithathu

• Ukudla kwasekuseni: I-apula eli-1
• Umthamo: Isitsha esingu-1 setamatisi we-cherry
• Isidlo sasemini: Isitsha esingu-1 sesipinashi esinamakhukhamba notamatisi
• Umthamo: 1 iwolintshi
• Isidlo sakusihlwa: Isitsha esingu-1 sama-kale nama-strawberry ne-avocado
• Umthamo: Isitsha esingu-1 samajikijolo ahlanganisiwe

Usuku lwesine

• Ukudla kwasekuseni: Ubhanana 2 omkhulu onengilazi eyodwa yobisi
• Isidlo sasemini: Ubhanana 2 omkhulu onengilazi eyodwa yobisi
• Isidlo sakusihlwa: Ubhanana 2 omkhulu onengilazi eyodwa yobisi

Usuku lwesihlanu

• Ukudla kwasekuseni: Utamatisi ophelele o-3
• Isidlo sasemini: I-10-oz (284-g) steak ne-1 utamatisi ophelele
• Isidlo sakusihlwa: I-10-oz (284-g) tilapia enamatamatisi amabili aphelele

Usuku lwesithupha

• Ukudla kwasekuseni: 1/2 ukwatapheya
• Isidlo sasemini: I-10-oz (284-g) ibele lezinkukhu elosiwe nge-asparagus notamatisi we-cherry
• Isidlo sakusihlwa: I-salmon eboshiwe engu-10-oz (284-g) enamahlumela ama-kale neBrussels

Usuku lwesikhombisa

• Ukudla kwasekuseni: Isitsha esingu-1 selayisi elibomvu ngohlangothi lwamakhabe amakhabe
• Isidlo sasemini: Isitsha esingu-1 selayisi elinsundu nge-broccoli nenkomishi eyi-1 (237 ml) yejusi yezithelo
• Isidlo sakusihlwa: Isitsha esingu-1 selayisi elinsundu nemifino exubile

Ukudla kwe-GM kuhlukaniswe kwaba yizinsuku eziyisikhombisa ngamaqembu okudla ahlukile avunyelwe ngosuku ngalunye lokudla.

Izinzuzo zokudla kwe-GM

Yize kungekho zifundo ezihlolisise ukudla kwe-GM, kukhona ucwaningo oluthile ezicini ezithile zalo.

Okokuqala, uhlelo lukhuthaza ukwanda kokudla kwezithelo nemifino, okukhonjisiwe ukuthi kusiza ukukhuthaza ukunciphisa umzimba.

Lokhu kungenxa yokuthi izithelo nemifino kunama-kilojoule amancane futhi kungadala ukushoda okukhulu kwekhalori ukukhulisa ukwehla kwesisindo.

Ocwaningweni lwango-2015 lwababambiqhaza abangaphezulu kuka-133,000, abantu abanokudla okuphezulu kakhulu kwezithelo nemifino engeyona eyisitashi baba nengozi ephansi kakhulu yokushintsha kwesisindo esikhathini seminyaka emine ().

Ngaphezu kwalokho, ukudla kunciphisa okunye ukudla neziphuzo ezibangela ukukhuluphala. Iziphuzo ezineshukela, isibonelo, zikhonjisiwe ukuthi zifaka isandla ekuzuzeni isisindo ().

I-Alcohol nayo inama-calories amaningi futhi ingadala ukuzuza kwesisindo ().

Ngaphandle kwemithetho eqinile yokuthi yikuphi ukudla okuvunyelwe usuku ngalunye, indlela yokudla ikuvumela ukuthi ukhethe inyama, izithelo nemifino oyikhethayo ngokuya ngokuthanda kwakho. Lokhu kungenza uhlelo luzwakale lungenamkhawulo.

Ukudla kwe-GM kuguquka ngandlela thile ekudleni ongakukhetha. Kuyakukhuthaza ukuthi udle izithelo nemifino eningi, ngenkathi unciphisa iziphuzo ezinoshukela noshukela.

Okubi kokudla kwe-GM

Kunezinkinga eziningi zokulandela ukudla kwe-GM, kufaka phakathi okulandelayo:

Alukho ucwaningo lokuluxhasa

Ukuphazamiseka okukhulu kokudla kwe-GM ukuthi alukho ucwaningo oluhlola ukuthi lusebenza kahle kanjani. Ngaphandle kobufakazi be-anecdotal, akukho lutho lokusekela empeleni izimangalo zokudla.

Ngenkathi indlela yokudla ithi ifaka "ukudla okungekho-khalori" okushisa ama-calories amaningi kunalokho okuhlinzekwayo, abukho ubufakazi obusekela lokhu.

Yize okunye ukudla kudinga amakhalori amaningi ukugaya ukwedlula okunye, ukudla ekudleni kwe-GM kusanikeza ama-calories ().

Ukudla kwe-GM akunazakhi ezibalulekile

Ukudla nakho akulinganiswanga kahle futhi kungaholela emizweni yokuswela nendlala kwezinye izinsuku, ngenxa yamanani ahlukahlukene ama-macronutrients anikezwayo.

Izinsuku eziningi zokudla zinikeza inani eliphansi kakhulu lamaprotheni, isibonelo.

Lokhu empeleni kungazuzisa, ngoba ucwaningo lukhombisa ukuthi amaprotheni anganciphisa isifiso sokudla futhi athuthukise ukwehla kwesisindo (,).

Esifundweni esisodwa sezinyanga eziyisithupha sababambiqhaza abangama-65, labo abadla ukudla okunamaprotheni amaningi banciphise amakhilogremu angu-8.4 (3.8 kg) ngaphezu kwalabo abadla ukudla okunama-carb aphezulu ().

Ngaphezulu kwalezi zinkinga, indlela yokudla ayitholakali kwezinye izakhi zomzimba ezibalulekile. Izinsuku ezintathu zokuqala, isibonelo, ziphansi kakhulu emafutheni, uvithamini B12, i-iron, i-calcium nokuningi.

Ukwehla kwesisindo ekudleni kwe-GM kungaba okwesikhashana

Iningi lesisindo esilahlekile kulokhu kudla kungenzeka kube isisindo samanzi, kunamafutha.

Noma nini lapho wehlisa ukudla kwakho kwekhalori, umzimba wakho ubheka eminye imithombo kaphethiloli. Lokhu kudala ukuthi umzimba wakho udilize i-glycogen, i-molecule yokugcina amandla etholakala esibindi nasemisipheni.

I-Glycogen ibambelela emanzini amaningi, ngakho-ke njengoba izitolo zakho ze-glycogen seziphelile, lokhu kulahleka kwamanzi kungadala ukuthi isisindo sakho sehle ngokushesha ().

Ngeshwa, lolu hlobo lokwehlisa isisindo ngesesikhashana nje. Cishe uzoyithola ngokushesha ngemuva kokuqalisa kabusha indlela odla ngayo.

Ukufeza ukulahlekelwa isisindo okuhlala isikhathi eside, okusimeme, bhangqa ukudla okunomsoco nokunempilo ngokuvivinya umzimba njalo. Ucwaningo lukhombise kaningi lokhu ukuthi kuyindlela esebenzayo kunazo zonke (,,).

Kukhona ukwehla okukhulu ekudleni kwe-GM. Okokuqala, alukho ucwaningo oluxhasa izimangalo zalo. Futhi ayinazo izakhamzimba ezibalulekile futhi kungaholela ekunciphiseni kwesisindo okwesikhashana.

Ingabe kufanele uzame ukudla kwe-GM?

Abantu abaningi bafuna "ukulungiswa okusheshayo" ukuze banciphise isisindo ngokushesha. Ngeshwa, akunakwenzeka nje ukufeza ukulahleka kwesisindo okuhlala isikhathi eside, ngesonto elilodwa kuphela.

Yize lokhu kudla kukukhuthaza ukuba udle izithelo nemifino ngenkathi unciphisa iziphuzo ezinoshukela, izinkinga zako kudlula kakhulu noma yiziphi izinzuzo ezingaba khona.

Ngamafuphi, ayisekelwa ngocwaningo, ayinazo izakhamzimba ezibalulekile futhi ngeke iholele ekulahlekelweni isisindo okuhlala njalo.

Esikhundleni sokubandakanya imijikelezo engapheli yokudla kwe-yo-yo nokunciphisa umzimba ukuze uphinde ukubuyise, zama ukufaka ukudla okunempilo empilweni yakho yansuku zonke.

Isisindo sakho nempilo yakho kuzoba ngcono kukho.