Amagama angu-15 Ochwepheshe Bezokudla Abafisa Ukuthi UngaVimbela Kumagama Akho

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Njengesazi sokudla, kunezinto ezithile engizwa abantu bezisho kaninginingi ukuthi ngifisa sengathi bengingazi neze uzwe futhi. Ngakho ngazibuza: Ingabe ozakwethu abahlobene nokudla bacabanga into efanayo? Lezi yimishwana bonke abathi zibashayele ama-bonkers. Ngakho-ke, ngokombono wami othobekile, ngingaphakamisa ukuzama ukuwaxosha esibalweni sakho samagama.

Amafutha omzimba. Uma kunegama elilodwa engingalisusa unomphela, kungaba "amafutha esisu." Ama-athikili athembisa "ukushisisa" noma "ukuncibilika" ama-belly fat angamanga nje. Bekungeke yini kube lula kangako uma singacindezela inkinobho yomlingo bese sikhetha lapho amafutha aphuma khona? Kodwa akusebenzi ngaleyo ndlela. Umzimba wakho uvame ukwehlisa isisindo kuzo zonke izindawo ngokulingana. Amafutha we-Belly, aka fat visceral, ahlotshaniswa nezinkinga ezinkulu zempilo, njengezinkinga zenhliziyo. Abesilisa empeleni baziwa ngokuba nezigameko eziphakeme zamafutha esiswini kunabesifazane, kanti abesifazane bathwala iningi lesisindo sabo esingeziwe ezinqeni nasezinqeni zabo.

Ukudla. Leli yigama elinezinhlamvu ezine elidinga ukuvinjelwa kumagama awo wonke umuntu. Ukudla akusebenzi-imvelo yabo ingeyesikhashana futhi inesicefe, ikubekela ukuswela kunokudla okunempilo impilo yakho yonke. "Sidinga ukulalela imizimba yethu kunokuba siyiphoqelele ukuba ijwayele ukudla okunemingcele," kusho uChristy Brissette, M.S., R.D., we-80 Twenty Nutrition.

Awunacala. "Yize ngithanda iresiphi eyenziwe ngezithako zekhwalithi engcono, ngikholelwa ukuthi akulungile ukusho ukuthi uzakwabo kumele abangele noma abangele icala," kusho uTori Holthaus, M.S., R.D., ka-YES! Ukudla okunomsoco. "Kungakhathaliseki ukuthi umuntu ukhetha ukudla kwezakhi zakho zomsoco, ukunambitheka, ukunethezeka, izindleko, noma inhlanganisela yezizathu, kufanele bazizwe bengenacala- mayelana nokukhetha kwabo ukudla."

Usuku lokukopela. "Uma udla ukudla okunemingcele kangangokuthi udinga ukuchitha usuku lonke udla konke ukudla ojwayelekile 'ongavunyelwe ukuba nakho', lokho-ke kuyinto engeke isimelele ngokuhamba kwesikhathi," kusho uSally Kuzemchak , MS, RD, ye-Real Mom Nutrition. "Kukubeka ukwehluleka, okwenza uzizwe ungafanele ngawe futhi kukuqhubekele ngqo kulokho kudla ozama ukukunciphisa."

Ukudla okungalungile. "Ukudla akumele kuchazwe njengokubi noma okuhle, ngoba konke ukudla kungangena ohlelweni lokudla olunempilo," kusho uToby Amidor, M.S., R.D., uchwepheshe wezokudla nomlobi Ikhishi le-Greek Yogurt. "Uma ngizwa abantu bethi ama-carbs noma ubisi lubi, kungenza ngizizwe ngicindezelekile. Lokhu kudla kuqukethe izakhi ezibalulekile ezisiza ukondla imizimba yethu. Ngisho nokudla okungenamsoco kunendawo-ukudla kufanele sikujabulele, ngakho-ke uma kunama-calories angaphansi kwe-optimal. namaphrofayli ezakhamzimba (njengamakhukhi nama-chips), uvele uwadle ngamanani amancane. " (Qaphela lezi zimpawu ukuthi umlutha wokudla okungenamsoco.)

Detox noma hlanza. "Awudingi ukuhlanza umzimba wakho noma ukukhipha ubuthi emzimbeni," kusho uKaleigh McMordie, R.D., weLively Table. "Umbono wokuthi ukuphuza ijusi ebiza kabi (futhi kwesinye isikhathi enyanyekayo) kuzohlanza ingaphakathi lakho kuwubuwula. Unezinso nesibindi salokho."

Ubuthi. "Amagama athi 'ubuthi' kanye 'nobuthi' enza abantu bacabange ukuthi kukhona imfucumfucu yenuzi ekudleni kwabo," kusho uKim Melton, RD "Yebo, okunye ukudla kufanele kube nomkhawulo, kodwa akuwona ushevu emzimbeni futhi akudingeki kugwenywe ngokuphelele."

Ukudla okuhlanzekile. "Mina ngokwami ​​angithandi ukusebenzisa leyo nkulumo ngoba isho 'ukudla okungcolile'," kusho u-Rahaf Al Bochi, R.D., we-Olive Tree Nutrition. Ukujabulela konke ukudla yikho okumayelana nempilo."

UPaleo. “Igama elithi ‘paleo’ liyangikhathaza,” kusho u-Elana Natker, M.S., R.D., umnikazi we-Enlighten Nutrition. "Uma ngike ngabona iresiphi ene-'paleo 'njengesichazi, lokho kuyindlela kimi yokuthi ngivule ikhasi. Angikwazi nje ukuqonda okhokho bethu be-paleo abenza amandla e-paleo alume imigodi yabo yomlilo."

Ukudla okuphezulu. "Ngenkathi leli gama lisuselwa njengendlela yokugqamisa ukudla okukhuthaza izinzuzo ezengeziwe zezempilo, ukungabi bikho komthethosisekelo kuko okuholele ekutheni kube ngelinye lamagama asetshenziswa kakhulu kwezempilo kanye nezempilo," kusho uKara Golis, RD, we-Byte Sized Nutrition . "Manje isetshenziswa ngokuyinhloko njengecebo lokumaketha ukwenza ngcono ukuthengiswa komkhiqizo. Esikhundleni sokugxila kakhulu ekudleni ukudla okukodwa okuphezulu, zihlose ukufaka izithelo nemifino enhlobonhlobo."

Ngokwemvelo. "Kunombono oyiphutha wokuthi ngenxa yokuthi into ethile ibhalwe njengemvelo, ngokuzenzakalela iyindlela enempilo," kusho uNazima Qureshi, R.D., M.P.H., C.P.T., weNutrition by Nazima. "Lokhu kungase kudukise futhi kubangele ukuthi abantu badle amanani eqile okudla okuthile kuyilapho empeleni kungenanzuzo yomsoco."

Konke okuphilayo. "Ukudla okuphilayo akukhona okungcono kuwe. Abantu bangadla konke okuhlanganisiwe, okungewona okwe-GMO okuhlanganisiwe hhayi isithelo noma imifino," kusho uBetsy Ramirez, RD "Ekupheleni kosuku, ake siyeke ukuba yijaji uJudy mayelana nokuba organic noma cha. Ukudla okunomsoco yilokho okubalulekile. "

Ukudla okushisa amafutha. "Ngicasuka kakhulu lapho ngibona lokhu," kusho uLindsey Pine, M.S., R.D., weTasty Balance. "Lawo magama amathathu amancane enza kuzwakale sengathi singadla uhlobo oluthile lokudla kanti amanoni azoncibilika ngokoqobo emizimbeni yethu. Kuyadukisa lokho!"

Ungadli lutho olumhlophe. "Um, yini engalungile ngamazambane, ukholifulawa, kanye nogesi! -Ubhanana? Ungalihluleli ikhwalithi yokudla okunempilo kokudla kuphela ngombala wayo," kusho uMandy Enright, M.S., R.D., umsunguli weNutrition Nuptials.

Ayina Carb. "Nginamakhasimende angitshela ukuthi adla ngaphandle kwe-carb futhi ngiyabona ngokushesha ukuthi abazi nakancane ukuthi i-carbohydrate iyini," kusho uJulie Harrington, R.D., weDelicious Kitchen. "Izithelo nemifino zombili zingama-carbs futhi zikulungele!"

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