Jumpstart Ukudla Kwakho

-Delile

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Ngemva kokuncipha, kuyalinga ukuthatha iholide ekudleni okunempilo. "Ama-dieters amaningi aqala ukuhlehla abuyele ekuziphatheni kwawo kwakudala ngokushesha ngemva kokunciphisa amakhilogremu," kusho uNaomi Fukagawa, MD, umkhulumeli we-American Society for Nutrition. Kepha kunezindlela zokuhlala emzileni ngaphandle kokuzincisha. Njengoba izifundo ezintsha eziningana zibonisa, ngokwenza ukulungisa okuncane okuncane enkambisweni yakho ejwayelekile, ungahlala kulezo zilahleko ozisebenzele kanzima.

Kala njalo

"Ukuthembela esikalini kuhlale kuqinisa imikhuba yakho enempilo," kusho uMeghan Butryn, Ph.D., umsizi kaprofesa wezengqondo eDrexel University. "Kungakusiza futhi ukuthi ubambe izinzuzo ezincane ngaphambi kokuthi zande."

Lapho u-Butryn nethimba lakhe labacwaningi behlola imikhuba yabantu abadala ababelahlekelwe ngamakhilogremu angu-30 noma ngaphezulu futhi bayigcina iminyaka eminingana, bathola ukuthi labo abafika esikalini bahlale bebeka amakhilogremu angu-4 kuphela ngonyaka. Kodwa-ke, ama-dieters anesisindo esinqatshiwe esilinganisweni sabuya emuva kabili lelo nani.

Ngakho-ke kufanele ungene kangaki ngesikali sakho sokugezela? Kanye ngosuku, uma kungenzeka. U-Dieters abenze kanjalo babengamaphesenti angu-82 amathuba okuba balondoloze ukulahlekelwa kwabo ezinyangeni ezingu-18 kunalabo abaqapha ukuqhubeka kwabo kancane kancane, ucwaningo olwengeziwe lubonisa.U-Butryn uxwayisa ngokuthi uma inombolo esikalini ikhuphuka ngaphezu kwamaphawundi angu-1 noma angu-2 (inani elingase libe ngenxa yesisindo samanzi noma ukudla okukhulu), cabanga ukuthi ifulegi elibomvu ukuze ulungise ukudla kwakho kanye nemikhuba yokuzivocavoca.

Pump Up Amaprotheni

Ucwaningo olwenziwe yi-American Journal of Clinical Nutrition luthole ukuthi abesifazane abathola amazinga aphezulu kakhulu amaprotheni ekudleni kwabo (cishe amagremu ayi-110 nsuku zonke, noma amaphesenti angama-26 ama-calories abo) bagcina isisindo esingamakhilogremu ayi-14 isikhathi esingaphezu konyaka. Labo abathola ngaphansi kuka-72 amagremu wamaprotheni ngosuku, noma ngaphansi kwamaphesenti ayi-19 wokudla kwabo kusuka kumaprotheni, bagcina kuphela ukulahlekelwa okungu-7 1 / 2- pound ngesikhathi esifanayo.

"Inani eliphakeme lamaprotheni lingashukumisela ukukhishwa kwamahomoni akusiza uzizwe usuthi," kusho uPeter Clifton, Ph.D., umbhali ocwaningayo futhi ongumbhali weThe Total Wellbeing Diet.

Esikhundleni sokuthola amandla angeziwe kusuka ku-carb- noma yokugibela okunamafutha, engeza amaprotheni ekudleni okuningi nasekudleni okulula. Fafaza ubhontshisi wezinso noma uphizi esaladini sakho, shintshela ku-yogathi ye-Greekstyle enothe ngamaprotheni ehlukahlukene, futhi uhwebe ngesikhwama sakho santambama sama-pretzels ukuze uthole ushizi omncane kanye ne-turkey roll-up.

Lwela Okuhlanu ...

... izithelo nezinselo zemifino. Ukupakisha ipuleti lakho ngemifino (kanye namawolintshi, ama-reds, kanye ne-blues) akusizi nje ukukuvikela ezifweni ezahlukahlukene, kepha futhi kugcina amakhilogremu athe xaxa ekubuyeleni emuva. Ucwaningo oluqhamuka kuCenters for Disease Control and Prevention (CDC) luthole ukuthi abesifazane abadle inani eliphakeme kakhulu lezithelo nemifino (okungenani emihlanu ngosuku, kungafakwa amazambane) banamathuba angamaphesenti angama-60 okuvimba isisindo somzimba kunalabo uthole ukudla okumbalwa. Ochwepheshe bathi ukulayishwa komkhiqizo, okuvame ukuba nefayibha ephezulu nokuqukethwe kwamanzi, kusho ukuthi unendawo encane yokudla okunye, okunama-khalori aphezulu.

Funda Ukuthanda Ukuzivocavoca

Lapho abadli bezithelo nabavundisi abavela ocwaningweni lweCDC behlanganisa umkhuba wabo wokukhiqiza kanye nokuzivocavoca okulingene nokunamandla- ukuthola okungenani imizuzu engama-30 yomsebenzi ezinsukwini eziningi zeviki-babenamathuba aphindwe kabili okugcina isisindo kunalawo usebenze kancane. "Ukuzivivinya okuvamile kungakusiza ukuthi ugcine imisipha engenamandla, okusho ukuthi uzoshisa amandla ngisho nalapho uphumule," kusho uScott Going, Ph.D., uprofesa wesayensi yezokudla okunempilo eNyuvesi yase-Arizona. Futhi, ukuzivocavoca umzimba kukunikeza ibhange lamakhalori owengeziwe ongadlala ngawo, okukuvumela ukuthi uthokozele ucezu lwesinkwa sekhekhe lokuzalwa noma isikhwama esincane sama-popcorn we-movie ngaphandle kokuthola isisindo.

Yidla Ngaphandle Kaningi

Njengoba osayizi bezabelo bekhula ngokwandayo futhi ezinye izitsha zifaka amakhalori angaphezu kuka-1 000, akumangazi ukuthi ukudla kwaserestaurant kungalimaza impumelelo yakho yokwehlisa isisindo. Ngokuqinisekile unganciphisa umonakalo odliwayo ngokukhetha okunempilo. "Kodwa ukuzilungiselela ukudla kungaba indlela ephumelela kakhulu yokuqinisekisa ukuthi udla ukudla okunamafutha amancane nama-kilojoule," kusho uJudy Kruger, Ph.D., udokotela wezifo eziwumshayabhuqe kwa-CDC. Ukukhipha i-drive-through kungasiza kakhulu: Uma kuqhathaniswa nabantu abadla ukudla okusheshayo okungenani kabili ngesonto, labo abakweqile bakhuphule amathuba abo okugcina isisindo sabo ngamaphesenti angu-62.

Ngoba akunangqondo ukulindela ukuthi awusoze wahlala phansi endaweni yokudlela futhi, uKruger uphakamisa ukwehlukanisa okungenayo nomngani, ukuthola ingxenye engosayizi wesigamu (uma ikhona), noma uku-oda i-appetizer njengokudla kwakho. Abantu abasebenzisa la macebo babenamathuba angamaphesenti angama-28 okuhlala kubukhulu bawo obusha, obuncane kunalabo abangazange.

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