Amaphutha Okudla Esikoleni Esidala Udinga Ukuyeka Ukuwenza Kanye Unomphela

-Delile

• Ithiphu Yoku-1 Yokudla Okubi: Yidla kancane futhi ushise ama-calories amaningi uma ufuna ukwehlisa isisindo.
• I-Bad Diet Ithiphu 2: Amafutha ayakhuliswa.
• Ukudla Okubi Ithiphu 3: Ungawadli amaqanda ngoba anyusa i-cholesterol.
• Ithiphu 4 Yokudla Okubi: Ungalokothi udle ngemva kuka-8 p.m.
• I-Bad Diet Ithiphu 5: Ukudla ukudla kwasekuseni sekuqala umzimba.
• Buyekeza kwe-

I-carb ephansi noma amafutha aphansi? I-Paleo noma i-vegan? Izidlo eziyisikwele ezintathu ngosuku noma izidlo ezincane ezinhlanu? Ijaji liphathelene nokusebenza kwezindlela eziningi zokudla ezidumile, futhi njenge-blogger yokudla ebhalisiwe kanye ne-blogger yokudla okunempilo, ngibezwa bonke. Kodwa ngenhlanhla, sihambe ibanga elide kakhulu phakathi neminyaka engu-20 edlule futhi sinezimpendulo eziqondile mayelana nezinkolelo zokudla okunomsoco ezingasekelwa kahle kodwa okukholelwa kabanzi. (Funda: Ukuthi nje umngani wakho osebenzayo uhlikihla ngalokhu kudla okusha akusho ukuthi kunempilo noma kukulungele.) Lezi ngezinye zezeluleko nezinganekwane zokudla engikugulayo ukuzwa.

Ithiphu Yoku-1 Yokudla Okubi: Yidla kancane futhi ushise ama-calories amaningi uma ufuna ukwehlisa isisindo.

Ukwehla kwesisindo akulula njengenkinga yezibalo zebanga lesithathu. Isisindo sakho sinqunywa yizici ezihlukahlukene ngaphandle kwamakholori owadlayo. Izinto ezifana neminyaka, ubulili, ubuzwe, ileveli yomsebenzi, nofuzo konke kunomthelela kumetabolism yakho yemvelo. Ngisho, sonke sinalowo mngane ongadla ama-hash browns kaMcDonald isonto lonke futhi angalokothi azuze iphawundi, akunjalo? Lokho bekungenzeka kanjani uma bekuwumdlalo wezinombolo ophelele?

Ngaphandle kokushaya indiva ukuhluka okukodwa kwe-metabolic, ukwenza lula ukuncipha kwesisindo ukuya ekuzilolongeni okunciphisa ikhalori ngokuvamile kwenza umonakalo omkhulu kunokuhle. Esikhathini esidumile Ukulahlekelwa Okukhulu Kakhulu ucwaningo, ngokwesibonelo, abacwaningi bathola ukuthi ukukhawula ama-calories ekwehleni kwesisindo empeleni kwehlisa ijubane lokugayeka kokudla emzimbeni womuntu kangangokuthi kuzodingeka unciphise ama-calories abe sezingeni eliphansi kakhulu ukuze nje ugcine ukuncipha kwesisindo. Ngamanye amazwi, noma ngabe ungowomncintiswano Ukulahlekelwa Okukhulu Kakhulu noma umuntu nje ofuna ukwehlisa, yithi amakhilogremu angu-30, uma wehla isisindo ekuqaleni ngokudla ama-calories angu-1,500, uzodingeka udle ama-calories angu-1,000 ukuze nje ugcine lokho kuncipha kwesisindo ngokuhamba kwesikhathi ngenxa ye-metabolism yakho evilaphayo.

Ngenkathi uhlafuna leyo nugget encane edabukisayo yeqiniso, ake ngisize ngokucacisa ukuthi uma kukhulunywa ngama-calories, kumayelana nokushintsha umqondo wakho ungagxili ebuningini bese ucabanga ngekhwalithi. Isibonelo, olunye ucwaningo luthole ukuthi noma ama-calories aphelele adliwayo ayefana, abantu abadla ukudla okuningi okusetshenzisiwe, okucwengisisiwe (cabanga ngamazambane amazambane namaswidi) bathola isisindo esikhulu kunalabo abadle ukudla okucutshungulwe kancane okunothile okusanhlamvu okuphelele, izithelo , nemifino. Ngakho esikhundleni sokubala ngokwenkolo ama-calories kungakhathaliseki ukuthi avelaphi, gxila ekutholeni ukudla okunothe nge-fibre, amaprotheni, namafutha anempilo ukuze uthole umsoco owengeziwe ekudleni. Yilokhu engikuthandayo ukukubiza ngokuthi inhlanganisela yokuchoboza indlala esiza ukwanelisa izifiso nokuvimbela ukukhuphuka kukashukela egazini okungase kube nomthelela ekugcineni amafutha. Uyabona, uzothola umsoco owengeziwe esikhundleni samakhalori angenalutho, futhi uzothola izinzuzo ezithile zokunciphisa isisindo. Ngithembe, uzosutha kakhulu ngamakhalori angu-500 webele lenkukhu, i-broccoli, ne-quinoa kunokuba ungaba ocezwini oluncane lwekhekhe.

I-Bad Diet Ithiphu 2: Amafutha ayakhuliswa.

Kusukela ngaphambi kweminyaka yawo-1970, umhlaba wezokwelapha wakhangwa umbono owenziwe lula wokuthi ukudla amafutha kukwenza ukhuluphale. Ukuphendula, kwaba nomfutho omkhulu wokudla okungenawo amafutha emakethe. Ngeshwa, lapho abenzi bokudla besusa amafutha, babevame ukufaka ushukela osetshenziwe nosawoti. Noma ngabe ungumthandi wokudla kweKeto noma cha, namuhla sonke singavuma ukuthi amanoni awaseyona i-devil du jour. Amafutha afanele abalulekile ekusizeni umzimba wakho ukumunca amaminerali kanye namavithamini, ukukhuthaza impilo enhle yenhliziyo, kanye nokufaka isandla ekusuthweni nasekulawuleni isisindo. (Funda kabanzi ngokudla okunamafutha anempilo okudingwa yikho konke ukudla.) Kodwa-ke, akuwona wonke amanoni enziwa alinganayo, futhi kuseseqiniso ukuthi uzofuna ukukala amafutha akho agcwele kanye nokudla okunamafutha, ngoba womabili anganikela enhliziyweni izifo, ukukhuluphala, nezinye izinkinga zempilo eziningi.

Kuyavunywa, emuva lapho ngifunda umsoco, othisha babemayelana nokuphusha ubisi olungenamafutha neyogathi, kepha ucwaningo lwanamuhla lunezazi zokudla ezicula ingoma ehlukile.Ucwaningo olulodwa olukhulu lwathola ukuthi abesifazane abadla imikhiqizo yobisi enamafutha kakhulu empeleni wehlisiwe ingozi yabo yokukhuluphala. Futhi olunye ucwaningo luthole ukuthi abesifazane abadle inani eliphakeme kakhulu lobisi olunamafutha amaningi babenobungozi obuphansi ngamaphesenti angama-46 bokuthola uhlobo lwesifo sikashukela sohlobo lwesibili. Ngakho-ke ungazizwa kabi ngokwengeza leso siqephu se-cheddar ku-burger yakho.

Esikhundleni sokufunga wonke amanoni, zihlose ukuthola izinhlobo ezahlukahlukene zamafutha ukuthola iphrofayli enamafutha ehlukahlukene kunawo wonke ekudleni kwakho, bese ugxila ekukhetheni amafutha we-polyunsaturated enempilo nenamafutha we-monounsaturated kaningi. Eminye imithombo yami engiyithandayo yamafutha ibandakanya ama-pistachio, isalmon, ifilakisi, imbewu ye-sunflower, ukwatapheya, namafutha omnqumo angakaqalwa.

Ukudla Okubi Ithiphu 3: Ungawadli amaqanda ngoba anyusa i-cholesterol.

Sekuyiminyaka, amaqanda enedumela elibi ngokuya ngokuqukethwe yi-cholesterol nokucabanga okunengqondo kokudla okuphezulu kwezokudla I-cholesterol kufanele ibe imbangela eyinhloko ye-cholesterol ephezulu egazini. Esikwaziyo manje ukuthi amafutha we-trans anomthelela omkhulu ekukhuliseni i-cholesterol embi kuneqanda lakho elingenacala ekuseni. Eqinisweni, imiphumela yezifundo ezimbili ezinkulu zamaqoqo athola ukuthi ukudla iqanda ngosuku (futhi sikhuluma ngeqanda lonke, hhayi abamhlophe kuphela) hhayi okuhambisana nengozi eyengeziwe yesifo senhliziyo kubantu abanempilo. Amaqanda angumthombo oshibhile, ominyene nezakhi zomzimba, umthombo olula wamaprotheni agcwele amavithamini B, uvithamini D, nezinhlobonhlobo zama-antioxidants. Ngakho-ke qhubeka, jabulela izikhupha zakho ezigijimayo-le pizza yasekuseni yemifino ibukeka njengendawo ekahle yokuqala.

Ithiphu 4 Yokudla Okubi: Ungalokothi udle ngemva kuka-8 p.m.

Ah, yebo. Lona ngeke nje asuke. Ibhomu leqiniso: Umzimba wakho awazi ukuthi ubani isikhathi. Iqiniso ukuthi akunandaba nini udla ama-calories akho. Kunalokho, kunjalo ini ukhetha ukudla okwenza umthelela omkhulu empilweni yakho. Isizathu esenza le nganekwane iphumelele, noma kunjalo, kungenzeka kungenxa yohlobo lokudla ovame ukukufinyelela ebusuku kakhulu. Iningi labantu alihlezi phambi kukamabonakude lidla ama-alimondi aluhlaza namaqanda abilisiwe ngo-10 ebusuku. Cha, kungenzeka ukuthi uthambekele ngapha nangapha futhi ugcwalise ubuso bakho ngesikhwama sikasayizi oshizi soshizi.

Ungase futhi uthole ukuthi ufisa ukudla sekumnyama ngoba kungenzeka ukuthi wenza kancane emini. Uma unosuku olumatasatasa ehhovisi futhi ungalitholi ithuba lokwehlisa ijubane kuze kube u-5 p.m., kungenzeka ukuthi ingqondo yakho izogcina ibambene nomzimba wakho futhi inunu yendlala iza ngemuva kwesikhathi kunobekulindelekile.

Kunokuba udale imikhawulo yesikhathi nemithetho engenangqondo, mane unqume ukuhlala phansi (okufanele) ekudleni kwasekuseni okwanelisayo, kwasemini, nedina (kanye nanoma yikuphi ukudla okulula okudingwa umzimba wakho) phakathi nosuku. Uma usazizwa sengathi ulambile ngemva kwesidlo sakusihlwa, khetha ukudla okulula okunempilo ngaphambi kokulala okunefayibha, amaprotheni, noma amafutha anempilo. Ngithanda ingxube ye-popcorn enomoya namantongomane nezinye izengezo ezinomsoco, noma ungazama ukhilimu omuhle kabhatata, noma izinkomishi ze-oatmeal zeprotein ukuze unelise isifiso sakho sokuthile

I-Bad Diet Ithiphu 5: Ukudla ukudla kwasekuseni sekuqala umzimba.

Umama wakho ukubelesele ngakho njalo ekuseni njengoba uphuma uphuthuma emnyango-ibhulakifesi liwukudla okubaluleke kakhulu kosuku! Abaningi abaphusha ukudla kwasekuseni bathi kubalulekile ukuze uqalise i-metabolism yakho ngaphambi kokuba impilo yakho iqhubeke. Kodwa ucwaningo olusha empeleni luye lwawuphikisa lowo mbono osekuyisikhathi eside ukhona. Kubukeka sengathi ukudla noma ukungadli ibhulakufesi empeleni akunamthelela ekuphumuleni kwemetabolism.

Ngikutshela ukuthi weqe isidlo sakho sasekuseni? Hhayi cha! Kepha ukudla ibhulakufesi akubalulekanga kangako kunokudla isidlo sasemini noma isidlo sakusihlwa. Ukuhlala phansi ekudleni okugculisayo, okunengqondo, nokulinganiselayo kusiza ukugcina ubuchopho nomzimba wakho kufutheka, okuyisizathu esihle ngokwanele sokudla ngokujwayelekile. Olunye ucwaningo luye lwabonisa ukuthi ukudla ukudla kwasekuseni kungase kusize ekukhuthazeni ukulawulwa kwesisindo-hhayi ngempela ngoba kuthuthukisa umzimba, kodwa ngoba kukusiza nje ukukuvimbela ukuthi ungadli ngokweqile kamuva esimweni sakho esibucayi.

Ukukhetha ibhulakufesi elifanele kubalulekile, futhi. Okufanelekile, ufuna ingxube yamaprotheni, ama-carbohydrate acebile nge-fiber, namafutha ukuze alethe amandla ngenkathi ekugcina ugcwele kuze kube isidlo sakho esilandelayo. (Ukudla kwasekuseni ngaphambi noma ngemuva kokuzivocavoca umzimba kudinga ukunakwa okuthile, noma kunjalo, ngakho-ke nakhu ongakudla uma uthanda ukuthola ukujuluka kwakho ekuseni. Zama ubhontshisi we-avocado obhontshisi omhlophe ngesidlo sasekuseni esinokulinganisela okubeka i-classic ku-classic.

Buyekeza kwe-