Umlobi: John Stephens
Usuku Lokudalwa: 21 Ujanuwari 2021
Ukuvuselela Usuku: 22 Unovemba 2024
Anonim
Father & Son 50 lbs WEIGHT LOSS CHALLENGE | Lifestyle Changes: Eating Healthy, Exercising & Fasting
Ividiyo: Father & Son 50 lbs WEIGHT LOSS CHALLENGE | Lifestyle Changes: Eating Healthy, Exercising & Fasting

-Delile

Ukudla okunomsoco

Ngenkathi ukubala amakhalori nokuvivinya umzimba kuseseyona ndlela engcono kakhulu yokwehlisa isisindo, kungakhathaza lapho kwenziwa isikhathi eside. Uma kukhulunywa ngokulahla amakhilogremu ayi-10 noma ngaphezulu, ngigxila emcabangweni wokudla okunomsoco. Lokhu kungakusiza ulahlekelwe isisindo ngaphandle kokuzizwa unqatshelwe.

Ukudla okunomsoco, noma njengoba ngithanda ukukubiza kanjalo, "i-bang enkulu yekhalori lakho," iqhathanisa ubuningi nekhwalithi yezakhamzimba nenani lama-calories entweni.

Kalula nje, lokho kusho ukugcizelela ukudla okunothe ngamavithamini, amaminerali, ama-phytochemicals, nama-antioxidants - futhi nama-calories aphansi. Izibonelo zifaka izithelo ezintsha, imifino, nezinhlamvu ezigcwele.

Isebenza kanjani?

Ubuningi be-Nutrient busebenza njengethuluzi lokunciphisa isisindo nokuphathwa kwesisindo ngoba alizizwa linomkhawulo njengoba ezinye izindlela zingazizwa. Usalokhu ukujabulela ukudla okuthandayo ngokukugqokisa ngezithako eziwugqinsi lwezakhamzimba.

Lokhu kusiza ukukhulisa inani lokudla ongakudla, ngenkathi ulawula amakhalori akho. Uma uzizwa ugcwele, uyakwazi kangcono ukunamathela kunoma yiluphi uhlelo lokudla.


Ivolumu nokugcwala yizinto ezibalulekile ekusuthweni. Njengoba siqala ukugaya ukudla, isisu sethu siyakhula kancane kancane. Lokhu kuthumela umyalezo wokugcwala ebuchosheni ngakho-ke kunciphisa isifiso sethu sokudla.

Lesi siginali sivezwa kakhulu lapho sidla ukudla okugcwaliswayo, imvamisa lokho okuqukethe i-fiber, amaprotheni, namafutha. Yingakho lolu hlelo lokudla lusinda kuwo womabili ama-carbohydrate acebile i-fiber namaprotheni.

Ukudla nokuzivocavoca umzimba

Uhlelo olulandelayo lokudla luhloselwe ukukusiza ulahlekelwe amakhilogremu ayi-10 ngenyanga eyodwa kuya kwezimbili. Leli windi linikezwa ngoba wonke umuntu uhlangabezana nokwehla kwesisindo ngokuhlukile. Abanye bethu bayakwazi ukwenza izinguquko ezimbalwa futhi banciphise isisindo khona lapho ebhuthini, kanti abanye badinga isikhathi esithe xaxa ngaphambi kokuba isisindo siqale ukuphuma.

Ngicabanga ukuthi kubalulekile ukuphinda sigcizelele ukuthi umugqa wesikhathi awunandaba nenqubo.

Ukwenza ushintsho lwendlela yokuphila enempilo kungathatha isikhathi eside kunezindlela ezaziwa kakhulu, zokulungisa ngokushesha. Ngakho-ke zama ukungakhungatheki uma kuthatha isikhathi eside kunalokho obekulindelekile. Inqobo nje uma wenza izinguquko ekudleni kwakho futhi usebenza, ekugcineni uzofinyelela umgomo wakho.


Ukuze uqiniseke ukuthi uyakwenza, udinga ukuhlanganisa uhlelo lwakho lokudla olusha nesimiso esihle sokuzivocavoca umzimba. Kusho ukuthini lokho, ncamashi?

Khuphula i-cardio bese ungeze ukuqeqeshwa kwesikhawu esiphakeme izikhathi ezimbalwa ngesonto. Leli bhalansi ligxile ekwenzeni ngcono impilo yenhliziyo ngenkathi kukhulisa imetabolism. Khetha imisebenzi ekusebenzela kangcono kakhulu, ngoba kungenzeka ukuthi unamathele kokuthile uma ukujabulela ukukwenza.

Kwabaqalayo, khombisa cishe imizuzu engama-30 ye-cardio kathathu ngesonto.Kulabo asebevele bezivocavoca umzimba ngokungaguquguquki, khomba imizuzu engama-50 kuye kwengama-60 ye-cardio, kathathu noma kane ngesonto.

I-American College of Sports Medicine incoma okungenani imizuzu engu-150 yokuzivocavoca umzimba ngamandla ngesonto. Noma ungakwazi ukuhlangabezana nale nombolo, usazosizakala kunoma yikuphi ukuzivocavoca okwenzayo.

Ukuze wehlise ukuqala kwesisindo futhi wandise ukushisa kwekhalori, kwenze kube umgomo ukwengeza ukuqeqeshwa kwesikhawu usuku olungeziwe kuye ezinsukwini ezimbili ngeviki. "Ukuqeqeshwa kwesikhawu" kusho ukumane kushintshane ukuqhuma komsebenzi omkhulu ngezikhathi ezithile zomsebenzi olula.


Kunezigaba eziningi zokuzivocavoca zeqembu ezilandela le fomethi (njengokuphotha, ikamu lokuqalisa, kanye namakilasi esikhawu acacisiwe). Uma ungenakho ukufinyelela ekilasini, zenzele ukuzivocavoca isikhawu ngokuxuba imizuzwana engama-30 ukuya kumizuzu emi-2 yomsebenzi omkhulu, kulandelwe ukululama okulingene; phinda lo mjikelezo imizuzu engama-20 kuye kwengama-40.

Njengoba kushiwo ngenhla, lolu hlelo lokudla lugxile kakhulu ku-fiber eningi, ukudla okunomsoco omningi.

Zizwe ukhululekile ukusebenzisa izinto ezingangena esikhundleni futhi wenze izinguquko lapho kudingeka. Isibonelo, uma ngincoma inkomishi eyodwa yesipinashi, ungafaka enye inkomishi engu-1 kale, ulethisi, noma omunye imifino.

Usuku 1

Ukudla kwasekuseni: Okusanhlamvu nezithelo

  • 1 inkomishi okusanhlamvu okuphelele, okusanhlamvu okune-fiber eningi, njenge-oatmeal, nezinkomishi ezi-1 kuya kwezi-2 izithelo zokuzikhethela. Khonza ngenkomishi eyodwa yobisi olungenashukela, olunamafutha aphansi noma olungenamafutha noma ubisi olungenalo ubisi. Okunye okusanhlamvu okune-fiber ephezulu kufaka ukolweni osikiwe kanye nokusanhlamvu okususelwa ku-bran. Faka amanye amaprotheni noma amafutha anempilo ukuze usuthise, bese ukhetha izinketho zokusanhlamvu eziphansi zikashukela.

Isidlo sasemini: Quinoa tabbouleh

  • 1 inkomishi kanye ne-apula elilodwa nocezu olulodwa lweshizi lwentambo. Ungenza i-tabbouleh ngaphambi kwesikhathi, ulungiselele ngokwanele isidlo sasemini futhi kusasa!

Isidlo sakusihlwa: I-pad thai engenalutho

  • Ukukhonzwa okukodwa kwe-pad thai. Thola iresiphi!

Isinongo (noma kunini):

  • 1/4 indebe yokuxuba umzila noma ama-alimondi

Usuku 2

Ukudla kwasekuseni: Ukuxabana kwamaqanda e-Veggie

  • Amaqanda amabili aphelele agxoba isipinashi esingu-1 oqoshiwe, utamatisi owodwa oqoshiwe, namakhowe ayi-1/2 endebe. Hlanganisa ku-1/4 indebe ekhishwe i-mozzarella ushizi ngaphambi kokuphaka.

Isidlo sasemini: Quinoa tabbouleh

  • 1 inkomishi quinoa tabbouleh (okusele izolo) nge-3 oz. yenkukhu ephekiwe, enama-cubed (noma iprotheni oyithandayo)

Isidlo sakusihlwa: Utamatisi-isipinashi polenta

  • I-polenta eyodwa esebenza notamatisi othosiwe nesipinashi. (Yenza okwengeziwe ukuze ube nesidlo sasemini kusasa.)

Isinongo (noma kunini):

  • 1/2 indebe baby izaqathe nge-1 tbsp. i-hummus

Usuku 3

Ukudla kwasekuseni: I-smoothie eluhlaza

  • Hlanganisa ndawonye inkomishi eyodwa yobisi lwe-alimondi noma olunye ubisi, inkomishi engu-1 yamaqabunga e-de-stem noma isipinashi somntwana, ibhanana elilodwa elivuthiwe elifriziwe, eliqoshiwe libe yizicucu, 1 tbsp. ibhotela le-alimondi noma ibhotela lamantongomane, 1 tbsp. Imbewu ye-chia noma i-flaxseed yomhlabathi, ingcosana yesinamoni yomhlabathi, namacube ice amabili kuya kwamathathu.

Isidlo sasemini: Utamatisi-isipinashi polenta

  • I-polenta eyodwa enotamatisi othosiwe nesipinashi (okusele kusihlwa sakusihlwa izolo)

Isidlo sakusihlwa: I-Skinny lasagna

  • I-lasagna eyodwa ekhanyayo

Isinongo (noma kunini):

  • I-apula elilodwa eline-1 tbsp. ibhotela le-alimondi

Usuku 4

Ukudla kwasekuseni: Okusanhlamvu nezithelo

  • 1 inkomishi okusanhlamvu okuphelele, okusanhlamvu okune-fiber enezinkomishi ezi-2 izithelo zokuzikhethela. Khonza ngenkomishi eyodwa yobisi olunamafutha aphansi noma olungenamafutha olungenashukela noma ubisi olungenalo ubisi. Izinhlamvu ezinefayibha ephezulu zibandakanya i-oatmeal, ukolweni osikiwe, okusanhlamvu okususelwa ku-bran.

Isidlo sasemini: Isaladi ye-Cobb yemifino

  • Izinkomishi eziphezulu ezingama-21/2 lettuce ozikhethela nge-1/3 inkomishi ye-garbanzo ubhontshisi, uhhafu wekhukhamba osikiwe, utamatisi omncane oqoshiwe, ikota ye-avocado, iqanda elilodwa elibilisiwe, no-11/2 tbsp. i-vinaigrette.

Isidlo sakusihlwa: Amaprotheni, imifino, okusanhlamvu

  • 3 oz. weprotheyini ephekiwe yokuzikhethela, izinkomishi ezi-1 ukuya kwezi-2 eziphekiwe zemifino yokuzikhethela, kanye no-1/2 inkomishi okusanhlamvu okuphekiwe okuphekiwe

Isinongo (noma kunini):

  • Isithelo samagilebhisi esisodwa esikhulu, sihhafu futhi sigcotshiswe nge-1 tbsp. uju, ne-1/8 inkomishi yamantongomane noma imbewu

Usuku 5

Ukudla kwasekuseni: Oatmeal

  • Yenza inkomishi e-oatmeal ephekiwe ne-2 izinkomishi zezithelo ozikhethele zona (zama izithelo ezifriziwe ukunciphisa izindleko; engeza lapho upheka i-oatmeal). Khonza ngenkomishi e-1 yobisi olunamafutha aphansi noma olungenamafutha olungenashukela noma ubisi olungenalo ubisi.

NOMA

Ukudla kwasekuseni: I-smoothie eluhlaza

  • Hlanganisa ndawonye inkomishi eyodwa yobisi lwe-alimondi noma olunye ubisi, inkomishi engu-1 yamaqabunga e-de-stem noma isipinashi somntwana, ibhanana elilodwa elivuthiwe elifriziwe, eliqoshiwe laba yizigaxa, 1 tbsp. ibhotela le-alimondi noma ibhotela lamantongomane, 1 tbsp. Imbewu ye-chia noma i-flaxseed yomhlabathi, ingcosana yesinamoni yomhlabathi, namacube ice amabili kuya kwamathathu.

Isidlo sasemini: Ukugoqa i-Hummus

  • I-lavash eyodwa (noma ukugoqa okusanhlamvu okusanhlamvu okuphelele) kufakwe i-1/4 inkomishi hummus, amaqabunga ayi-1 inkomishi yesipinashi, imichilo yempuphu ebomvu engu-1/2, imichilo yamakhukhamba engu-1/2 kanye nemichilo yesanqante engu-1/4. Roll up futhi ujabulele!

Isidlo sakusihlwa: Amaprotheni, imifino, okusanhlamvu

  • 3 oz. amaprotheni aphekiwe wokuzikhethela, izinkomishi ezi-1 ukuya kwezi-2 eziphekiwe zemifino ekhethiwe, 1/2 inkomishi okusanhlamvu okuphekiwe okuphekiwe

Isinongo (noma kunini):

  • Ibha eyodwa esekwe ekudleni njengeLarabar noma i-RXBar.

Usuku 6

Ukudla kwasekuseni: Ukuxabana kwamaqanda e-Veggie

  • Amaqanda amabili aphelele agxoba isipinashi esingu-1 oqoshiwe, utamatisi owodwa omkhulu, oqoshiwe, namakhowe ayi-1/2 endebe. Hlanganisa ku-1/4 indebe ekhishwe i-mozzarella ushizi ngaphambi kokuphaka.

Isidlo sasemini: I-turkey ebhemayo nesaladi kabhontshisi omhlophe

  • Izinkomishi eziphezulu ezingama-21/2 ulethisi ozikhethela nge-3 oz. webele le-turkey elibhemayo, uhhafu wekhukhamba osikiwe, i-1/4 inkomishi ekheniwe, ubhontshisi omhlophe omuncu, ipheya elilodwa elisikiwe, amagilebhisi abomvu angenazimbewu ayi-10, 11/2 tbsp. ama-walnuts aqoshiwe, kanye no-11/2 tbsp. i-vinaigrette.

Isidlo sakusihlwa: Ama-noodle we-rainbow soba

  • Ukukhonza okukodwa (cishe izinkomishi ezi-2), okubandakanya ama-soba (buckwheat) noodle, tofu, nemifino eningi

Isinongo (noma kunini):

  • I-1/2 indebe i-edamame ene-steamed kuma-pods

Usuku 7

Ukudla kwasekuseni: Oatmeal

  • Yenza inkomishi e-oatmeal ephekiwe engu-1 ngezinkomishi ezi-1 kuya kwezi-2 zezithelo ozikhethele zona (zama izithelo ezifriziwe ukunciphisa izindleko bese uzifaka lapho upheka i-oatmeal). Khonza ngenkomishi eyodwa yobisi olunamafutha aphansi noma angenalo ushukela olungenashukela noma ubisi olungenalo ubisi, ne-1/8 inkomishi yamantongomane noma imbewu noma amaprotheni / amafutha anempilo owathandayo.

Isidlo sasemini: Ukudla kwasemini ngaphandle!

  • Ngokuthola inketho yokubamba, hamba uye eChipotle. Oda isitsha sesaladi se-burrito ngamabhontshisi amnyama, imifino yesitayela se-fajita, i-guacamole, i-corn-chile salsa ethosiwe, ne-tomato salsa.

Isidlo sakusihlwa: I-Creamy vodka steak pasta

  • Ukuphakelwa okukodwa kwalezi zithako ezine ezi-creamy vodka steak pasta

Isinongo (noma kunini):

  • Isitsha esisodwa (cishe u-6 oz.) Se-yogurt engenalutho ne-1/2 kuya ku-1 inkomishi yamajikijolo exutshwe ne-1/2 tbsp. loju

U-Alex Caspero, MA, RD, ungumbhali we Delish Ulwazi. Futhi unguthisha we-yoga kanye nochwepheshe bokulawulwa kwesisindo, ngokugxila ekusizeni ukuthi wakhe ubuhlobo obunempilo nokudla kwakho, uthole "isisindo sakho esijabulisayo" Mlandele ku-Twitter @djzinhle!

Kuyathakazelisa Esizeni

Yini i-rubella yokuzalwa kanye nendlela yokwelapha
Impilo

Yini i-rubella yokuzalwa kanye nendlela yokwelapha

I-Congenital rubella yndrome yenzeka ezinganeni ezinonina ababexhumana negciwane le-rubella nge ikhathi okukhulelwa futhi abangazange bela hwe. Ukuthintana kwengane negciwane le-rubella kungaholela em...
Amakhambi asekhaya amahle kakhulu obuthakathaka
Impilo

Amakhambi asekhaya amahle kakhulu obuthakathaka

Ubuthakathaka buvame ukuhambi ana noku ebenza ngokweqile noma ukucindezelwa kwengqondo, okwenza umzimba uchithe amandla nokugcina amaminerali ngoku he ha okukhulu.Kodwa-ke, amazinga obuthakathaka apha...