Ukudla kwe-GOMAD: Ubuhle nobubi bawo

-Delile

• Yini engamalitha obisi?
• Izinzuzo zokudla kwe-GOMAD
  
• Ngabe i-GOMAD iphephile?
• Ukugcwala ngokweqile kweCalcium
• Ukucindezeleka kwamathumbu
• Ububi bokudla kwe-GOMAD
  
• Ukuthatha

Ukubuka konke

I-gallon yobisi ngosuku (i-GOMAD) yokudla yilokho okuzwakalayo njengathi: uhlobo lwemithi olubandakanya ukuphuza ilitha lobisi lonke phakathi nosuku. Lokhu kungezelelwa ekudleni kwakho okuvamile.

Lokhu "kudla" akuyona uhlelo lokunciphisa isisindo, kodwa kunalokho "isu lokukhwabanisa" labadlali bezinsimbi abafuna ukwengeza isisindo semisipha esikhathini esifushane. Umqondo ngukuthi uphuze ilitha lobisi lonke nsuku zonke kuze kufinyelelwe isisindo somgomo wakho. Lokhu kuvamise ukuthatha amasonto amabili kuya kwayisishiyagalombili.

Ubufakazi obunomdlandla be-GOMAD buningi ku-inthanethi. Kodwa ingabe ukudla okudingekayo kuyadingeka, kuphephile, futhi kufanele yini kube nemiphumela engemihle? Nakhu ukubheka okuhle nokubi.

Yini engamalitha obisi?

I-gallon yobisi lonke inikeza cishe:

• Ama-calories angu-2 400
• 127 amagremu (g) ​​amafutha
• 187 g wama-carbohydrate
• 123 g wamaprotheni

Akumangazi ukuthi i-GOMAD isebenza kuze kufike ekusizeni abantu ngabanye ukuba bakhuluphale ngokushesha. Amakhalori awuketshezi awakwenzi uzizwe ugcwele njengalokhu okuvela ekudleni okuqinile, ngakho-ke kulula ukuphuza ama-calories angu-2,400 engeziwe kunokuwadla.

Ukungabikho kwe-fiber obisini nakho kwenza kube lula ukukhipha amanye ama-calories angu-2 400 kunokuwahlafuna. I-fiber igcwalisa ikakhulukazi, yingakho isiza lapho uzama ukunciphisa isisindo.

Ukuthola ama-calories angu-2 400 ekudleni okuqinile, ungadla:

• Ama-avokhado ama-2 (ama-calories ayi-640)
• 3 izinkomishi zerayisi (616 calories)
• 1 inkomishi yamantongomane ahlanganisiwe (amakholori angu-813)
• 1 1/2 indebe ekhishwe isifuba senkukhu (ama-calories angu-346)

Akumangalisi ukuthi ukumunca izinkomishi zobisi eziyi-16 kubonakala kuyindlela ekhangayo futhi engadli isikhathi esiningi.

Izinzuzo zokudla kwe-GOMAD

• Ukuphuza i-gallon yobisi kuthatha isikhathi esincane kunokudla ama-calories angu-2 400 alingana.
• Uzofinyelela isisindo somgomo wakho ngokushesha kulokhu kudla.
• Lokhu kudla kungasebenza kahle kuma-weightlifters noma abakhi bomzimba.

Ngabe i-GOMAD iphephile?

Ingquza yobisi inikeza amanani aphezulu kakhulu ezakhamzimba ezithile. Kodwa lokho akuyona into enhle ngaso sonke isikhathi. Cabanga ngama-milligram ayi-1,920 (mg) we-sodium, amaphesenti angama-83 wemikhawulo enconyiwe yansuku zonke ngokuya nge-. Lokho ngaphandle kokudla noma ukuphuza enye into.

Ilitha lobisi libuye lifike ku-80 g wamafutha agcwele. Lokho kungamaphesenti angama-400 omkhawulo onconywayo wansuku zonke, ngokuya ngemihlahlandlela. Abanye ochwepheshe abavumelani nokuthi amafutha agcwele ayisakhamzimba esidinga imikhawulo.

Ukugcwala ngokweqile kweCalcium

I-calcium inesakhi esisodwa abantu abaningi baseMelika abangasitholi sanele. Ingqamuzana yobisi ngosuku iletha ama-4,800 mg, edlula kahle izincomo zansuku zonke ze-1,000 mg kubantu abadala abaningi. Ukudla okuphezulu nsuku zonke kwaleli mineral kungalimaza.

Ochwepheshe baxwayisa ngokuthi abesilisa nabesifazane abaphakathi kweminyaka engu-19 nengama-50 ubudala akufanele badle ngaphezu kuka-2 500 mg we-calcium ngosuku. Lokhu kungenxa yokukhathazeka ngokungasebenzi kahle kwezinso kanye nengozi eyengeziwe yamatshe ezinso.

Olunye ucwaningo lukhombisa ukuthi abantu abadla inani eliphakeme le-calcium kungenzeka babe nezingozi ezandayo zomdlavuza wesinye kanye nesifo senhliziyo, kepha kudingeka olunye ucwaningo kule ndawo. Omunye uphinde waphakamisa ukuthi ubisi oluningi lungathinta impilo yethambo.

Ukucindezeleka kwamathumbu

Ungaphikisana nokuthi ukuphuza i-galoni yobisi lonke ngosuku isikhathi esifushane akunakulimaza impilo yakho. Kepha i-GOMAD ingaholela ezimpawu ezingathandeki zesisu ezingabonakala kwangosuku lokuqala.

Phakathi kwazo kubalwa ukuqunjelwa, isicanucanu nohudo. Lezi zimpawu zizwa ngisho nakubantu abangabiki ukungabekezelelani kwe-lactose noma ukungezwani komzimba namaprotheni obisi.

Ukungakhululeki eceleni, lokhu futhi kukhombisa ukuthi i-GOMAD ingaphazamisa kanjani impilo yansuku zonke. Zilungiselele ukuphatha ubisi usuku lonke, ngoba kunzima ukuphuza izinkomishi eziyi-16 zobisi ngesikhathi esifushane.

Ububi bokudla kwe-GOMAD

• I-GOMAD ingadala izimpawu ezingathandeki zesisu ezifana nokuqunjelwa, isicanucanu, nohudo.
• Kufanele uphathe ubisi usuku lonke ngoba kunzima ukusebenzisa lolu bisi olungaka emihlanganweni emibili noma emithathu.
• Ilitha lobisi liqukethe cishe i-1,680 mg ye-sodium ne-73 g yamafutha agcwele, aphezulu ngaphezu kwamanani anconywayo ansuku zonke.

Ukuthatha

Ukungeza ilitha lobisi ekudleni kwakho kwansuku zonke ngokuqinisekile kukhuluma ngokweqile kwekhalori okudingekayo ukuze uthole isisindo nokusekela ukwakhiwa kwemisipha (uma umuntu enza umsebenzi wokwakha imisipha, kunjalo). Kepha lokho akwenzi iGOMAD umqondo omuhle.

Ngenkathi esinye isisindo esifakwa njengomphumela we-GOMAD sizoba yisisindo semisipha, inani elibalulekile nalo lizobe likhuluphele. Umzimba wakho awukwazi ukusebenzisa amakhalori amaningi ngasikhathi sinye, ngakho-ke izinsalela zizogcinwa njengamafutha.

Ngokuqhathanisa, ukudla okuhleliwe ngokucophelela nangokweqile ngokweqile esikhathini eside kungasiza ngenhloso yokuthola isisindo, iningi lalokho kuvela ekukhuleni kwemisipha.

I-GOMAD iphakamisa amafulegi abomvu afanayo okwenziwa yindlala: ukuxosha umphumela wesikhashana usebenzisa izindlela ezingasimami eze nemiphumela emibi. Kuhlale kungumqondo ongcono ukwakha imikhuba enempilo engahlala isikhathi eside.