Ukubuyekezwa Kokudla Kwe-Optavia: Ingabe Kuyasebenza Ekunciphiseni Isisindo?

-Delile

• Amaphuzu Okudla Kwe-Healthline: 2.25 koku-5
• Kuyini ukudla kwe-Optavia?
• Izinguqulo zokudla
• Ungakulandela kanjani ukudla kwe-Optavia
• Izinyathelo zokuqala
• Isigaba sesondlo
• Kungakusiza ukunciphisa umzimba?
• Ezinye izinzuzo ezingaba khona
• Kulula ukulandela
• Kwangathi kungathuthukisa umfutho wegazi
• Inikeza ukwesekwa okuqhubekayo
• Ukwehla okungenzeka kube khona
• Amakholori aphansi kakhulu
• Kungaba nzima ukunamathela
• Kungabiza
• Kungahle kungahambisani namanye amaphethini wokudla
• Kungase kuholele ekuvuseleleni isisindo
• I-Optavia Fuelings icutshungulwa kakhulu
• Abaqeqeshi bohlelo abalona ochwepheshe bezempilo
• Ukudla okufanele kudliwe
• Ukudla okufanele sikugweme
• Imenyu yesampula
• Okubalulekile

Amaphuzu Okudla Kwe-Healthline: 2.25 koku-5

Uma ungakujabuleli ukupheka noma unesikhathi sokwenza ukudla, ungahle ube nentshisekelo ekudleni okunciphisa isikhathi sakho ekhishini.

Ukudla kwe-Optavia kwenza lokho nje. Ikhuthaza ukwehla kwesisindo ngenhlanganisela yekhalori ephansi, imikhiqizo efakiwe, ukudla okulula okuphekwe ekhaya, nokusekelwa komuntu ngamunye okuvela kumqeqeshi.

Noma kunjalo, ungazibuza ukuthi ngabe iphephile yini nokuthi ngabe inezinkinga ezithile yini.

Lo mbhalo ubuyekeza ubuhle nobubi bokudla kwe-Optavia, kanye nokusebenza kwayo, ukukusiza unqume ukuthi kukufanele yini.

• Amaphuzu esewonke: 2.25
• Fast kwesisindo: 4
• Ukwehla kwesisindo sesikhathi eside: 1
• Kulula ukulandela: 3
• Ikhwalithi yokudla okunempilo: 1

I-BOTTOM LINE: Ukudla kwe-Optavia kukhonjisiwe ukuthi kuholele ekunciphiseni kwesisindo esifushane, kepha ucwaningo luyadingeka ekusebenzeni kwalo isikhathi eside. Uhlelo lokwehlisa isisindo lunezinketho zokudla ezinomkhawulo futhi luthembele kakhulu kokuphakeka ngaphambili, ukudla okucutshungulwe kakhulu nokudla okulula.

Kuyini ukudla kwe-Optavia?

Ukudla kwe-Optavia kungokwakwaMedifast, inkampani ebuyisela ukudla. Kokubili ukudla kwayo okuyinhloko (okubizwa nangokuthi iMedifast) ne-Optavia kuyikhalori eliphansi, kunciphise izinhlelo ze-carb ezihlanganisa ukudla okuhlanganisiwe nokudla okwenziwe ekhaya ukukhuthaza ukwehla kwesisindo.

Kodwa-ke, ngokungafani neMedifast, ukudla kwe-Optavia kufaka ukuqeqeshwa komuntu ngamunye.

Ngenkathi ungakhetha kokukhethwa kukho okuningana, konke kufaka imikhiqizo enophawu olubizwa nge-Optavia Fuelings nokufakwa okuzenzela okwaziwa ngokuthi yi-Lean and Green foods.

I-Optavia Fuelings iqukethe izinto ezingaphezu kwezingama-60 eziphansi kuma-carbs kodwa ezinamaprotheni amaningi namasiko ama-probiotic, aqukethe amabhaktheriya anobungane angakhulisa impilo yakho yamathumbu. Lokhu kudla kufaka phakathi imigoqo, amakhukhi, ukuzamazama, uphudingi, okusanhlamvu, isobho kanye ne-pastas ().

Yize kungabonakala kuphezulu kuma-carbs, i-Fuelings yenzelwe ukuthi ibe ngaphansi kuma-carbs noshukela kunezinhlobo zendabuko zokudla okufanayo. Ukufeza lokhu, inkampani isebenzisa okufaka esikhundleni sikashukela nosayizi bezingxenye ezincane.

Ngokwengeziwe, ama-Fuelings amaningi apakisha i-whey protein powder ne-soy protein yehlukanisa.

Kulabo abangenantshisekelo yokupheka, inkampani inikeza umugqa wokudla okwenziwe kancane kwe-carb okubizwa nge-Flavors of Home okungashintsha ukudla oku-Lean noGreen.

Izinguqulo zokudla

Ukudla kwe-Optavia kufaka izinhlelo ezimbili zokwehlisa isisindo kanye nohlelo lokugcinwa kwesisindo:

• Uhlelo Oluhle Lwesisindo 5 & 1. Uhlelo oludume kakhulu, le nguqulo ifaka phakathi ama-Optavia Fuelings amahlanu kanye nesidlo esisodwa esilinganisiwe se-Lean and Green usuku ngalunye.
• Uhlelo Olufanele Lwesisindo Esine-4 & 2 & 1. Kulabo abadinga ama-calories amaningi noma ukuguquguquka ekukhetheni kokudla, lolu hlelo lubandakanya ama-Optavia Fuelings amane, ukudla okune-Lean no-Green, kanye nesidlwana esisodwa ngosuku.
• Uhlelo Oluhle Lwezempilo 3 & 3. Idizayinelwe ukulungiswa, lena ifaka phakathi ama-Optavia Fuelings amathathu kanye nokudla okulinganiselayo okungama-Lean no-Green ngosuku.

Uhlelo lwe-Optavia lunikela ngamathuluzi angeziwe okusiza ukwehlisa isisindo somzimba nokugcinwa kwawo, kufaka phakathi amathiphu nogqozi ngomlayezo wombhalo, izinkundla zomphakathi, izingcingo zokwesekwa zamasonto onke, kanye nohlelo lokusebenza olukuvumela ukuthi usethe izikhumbuzo zokudla futhi ulandelele ukudla kanye nomsebenzi.

Le nkampani futhi inikela ngezinhlelo ezikhethekile zabomama abahlengikazi, abantu abadala asebekhulile, intsha, nabantu abanesifo sikashukela noma i-gout.

Yize i-Optavia inikeza lezi zinhlelo ezikhethekile, akucaci ukuthi lokhu kudla kuphephile yini kubantu abanezimo ezithile zezokwelapha. Ngokwengeziwe, intsha nomama abancelisayo banezidingo ezihlukile zomsoco namakhalori okungenzeka zingatholakali ekudleni kwe-Optavia.

Ukudla kwe-Optavia kungokwakwaMedifast futhi kufaka phakathi okuthengwe kusengaphambilini, ukudla okwehlukanisiwe kanye nokudla okulula, ukudla okuphansi okwenziwe nge-carb, kanye nokuqeqesha okuqhubekayo ukukhuthaza isisindo nokulahleka kwamafutha.

Ungakulandela kanjani ukudla kwe-Optavia

Kungakhathalekile ukuthi yiluphi uhlelo olukhethayo, uqala ngokuba nengxoxo yocingo nomqeqeshi ukusiza ukuthola ukuthi yiluphi uhlelo lwe-Optavia okufanele lulandelwe, usethe imigomo yokwehlisa isisindo, futhi uzijwayeze uhlelo.

Izinyathelo zokuqala

Ukwehlisa isisindo, abantu abaningi baqala nge-Optimal Weight 5 & 1 Plan, okuyi-regimen engu-800-1,000 yamakholori okusiza ukukusiza wehle ngamakhilogremu ayi-12 (5.4 kg) emasontweni ayi-12.

Kulolu hlelo, udla ama-Optavia Fuelings ama-5 nesidlo esi-1 esi-Lean no-Green nsuku zonke. Uhloselwe ukudla isidlo esingu-1 njalo emahoreni ama-2-3 futhi ufake imizuzu engama-30 yokuzivocavoca okulingene izinsuku eziningi zesonto.

Sekukonke, i-Fuelings nokudla akunikezeli ngaphezu kwama-gramu ayi-100 we-carbs ngosuku.

U-oda lokhu kudla kusuka kuwebhusayithi yomqeqeshi wakho ngamunye, njengoba abaqeqeshi be-Optavia bekhokhelwa ngokuthunyelwa.

Ukudla okunamafutha nokuluhlaza kuklanyelwe ukuthi kube namaprotheni amaningi futhi kube ne-carbs ephansi. Ukudla okukodwa kunikela ngama-ounces ama-5-7 (145-200 amagremu) wamaprotheni aphekiwe aphekiwe, ama-servings ama-3 wemifino engeyona enesitashi, kanye namafutha afinyelela kwangu-2.

Lolu hlelo lufaka phakathi isidlo sokuzithandela esingu-1 ngosuku, okumele sivunyelwe ngumqeqeshi wakho. Ukudla okuvunyiwe okuvunyelwe ukuhlela kufaka phakathi izinti ezintathu zesilimo esidliwayo esinamagatsha anamanzi, 1/2 inkomishi (amagremu angama-60) we-gelatin engenashukela, noma i-1/2 ounce (14 amagremu) wamantongomane.

Lolu hlelo lufaka nomhlahlandlela wokudlela ochaza ukuthi ungaku-oda kanjani ukudla oku-Lean noGreen endaweni yokudlela oyithandayo. Hlala wazi ukuthi utshwala budangele kakhulu ohlelweni lwe-5 & 1.

Isigaba sesondlo

Lapho usufinyelele isisindo sakho osifunayo, ufaka isigaba sokuguquka samasonto ayisithupha, okubandakanya ukukhuphuka kancane kwamakhalori angabi ngaphezu kwamakholori ayi-1,550 ngosuku nokungeza izinhlobo ezahlukene zokudla, kufaka phakathi okusanhlamvu okuphelele, izithelo nobisi olunamafutha amancane.

Ngemuva kwamaviki ayisithupha, wenzelwe ukuthi udlulele ku-Optimal Health 3 & 3 Plan, okubandakanya ukudla oku-3 okunamafutha nokuluhlaza kanye nama-Fuelings ama-3 nsuku zonke, kanye nokuqeqeshwa okuqhubekayo kwe-Optavia.

Labo abathola impumelelo eqhubekayo kulolu hlelo banenketho yokuqeqeshwa njengomqeqeshi we-Optavia.

Uhlelo lwe-Optavia 5 & 1 lokunciphisa isisindo lunama-kilojoule amancane kanye nama-carbs futhi lubandakanya ama-Fuelings asele efakiwe kanye ne-carb ephansi yokudla oku-Lean no-Green ngosuku. Lapho usufinyelele isisindo sakho senhloso, ushintshela ohlelweni lokugcina olunemikhawulo.

Kungakusiza ukunciphisa umzimba?

Ukudla kwe-Optavia kuklanyelwe ukusiza abantu ukuba banciphise isisindo namafutha ngokunciphisa ama-calories nama-carbs ngokudla okulawulwa ingxenye nokudla okulula.

Uhlelo lwe-5 & 1 lubeka amakhalori kuma-calories ayi-800-1,000 ngosuku ahlukaniswe phakathi kokudla okuhlukanisiwe okungu-6.

Ngenkathi ucwaningo luxubene, ezinye izifundo zikhombise ukuncipha okukhulu ngezinhlelo zokufaka esikhundleni sokudla okugcwele noma okuyingxenye uma kuqhathaniswa nokudla kwendabuko okunemikhawulo yekhalori (,).

Ucwaningo luye lwembula ukuthi ukunciphisa ukudla okuphelele kwekhalori kuyasebenza ekunciphiseni isisindo nokulahleka kwamafutha - njengokudla okuphansi kwe-carb, okungenani esikhathini esifushane (,,,,).

Ucwaningo lwamaviki awu-16 kubantu abangu-198 abanesisindo esiningi noma ukukhuluphala luthole ukuthi labo abakuhlelo lwe-Optavia's 5 & 1 babenesisindo esiphansi kakhulu, amazinga amafutha, kanye nohlangothi lwesinqe, uma kuqhathaniswa neqembu lokulawula ().

Ngokuqondile, labo abakuhlelo lwe-5 & 1 balahlekelwe yi-5.7% yesisindo sabo somzimba, ngokwesilinganiso, nge-28.1% yabahlanganyeli belahlekelwa ngaphezulu kwe-10%. Lokhu kungaphakamisa izinzuzo ezengeziwe, njengoba ucwaningo luhlobanisa ukwehla kwesisindo ngo-5-10% ngengozi encishisiwe yesifo senhliziyo kanye nohlobo 2 lwesifo sikashukela (,).

Ukuqeqeshwa komuntu ngamunye kungasiza futhi.

Ucwaningo olufanayo luthole ukuthi abantu ekudleni okungu-5 & 1 abaphothule okungenani ama-75% ezikhathi zokuqeqesha balahlekelwe isisindo esiphindwe kabili kunaleso sababambe iqhaza ngezikhathi ezimbalwa ().

Noma kunjalo, kufanele ukhumbule ukuthi lolu cwaningo luxhaswe ngabakwaMedifast.

Noma kunjalo, ezinye izifundo eziningi zikhombisa ukuthuthuka okukhulu ekunciphiseni kwesisindo esifushane nesikhathi eside nokunamathela ekudleni ezinhlelweni ezibandakanya ukuqeqeshwa okuqhubekayo (,,,).

Njengamanje, azikho izifundo ezihlolisise imiphumela yesikhathi eside yokudla kwe-Optavia. Noma kunjalo, isifundo kuhlelo olufanayo lweMedifast luye lwabona ukuthi yi-25% kuphela yabahlanganyeli abagcina ukudla kuze kube unyaka ongu-1 ().

Olunye uvivinyo lukhombise ukubuyelwa kwesisindo ngesikhathi sesigaba sokulondolozwa kwesisindo kulandela ukudla kwe-5 & 1 Medifast diet ().

Umehluko kuphela phakathi kokudla kwe-5 & 1 Medifast ne-5 & 1 Optavia Plan ukuthi i-Optavia ifaka ukuqeqeshwa.

Kukonke, kudingeka olunye ucwaningo ukuhlola ukusebenza kwesikhathi eside kokudla kwe-Optavia.

Ikhalori eliphansi lokudla kwe-Optavia, uhlelo oluphansi lwe-carb lufaka ukwesekwa okuqhubekayo okuvela kubaqeqeshi futhi kukhonjisiwe ukuthi kuholele ekunciphiseni isisindo esifushane nokulahleka kwamafutha. Kodwa-ke, ukusebenza kwayo isikhathi eside akwaziwa.

Ezinye izinzuzo ezingaba khona

Ukudla kwe-Optavia kunezinzuzo ezengeziwe ezingakhuphula ukulahleka kwesisindo kanye nempilo yonke.

Kulula ukulandela

Njengoba indlela yokudla incike kakhulu kuma-Fuel asele efakiwe, ubhekene kuphela nokupheka isidlo esisodwa ngosuku oHlelweni lwe-5 & 1.

Ngaphezu kwalokho, uhlelo ngalunye luza nezingodo zokudla nezinhlelo zesampula zokudla ukwenza kube lula ukulandela.

Ngenkathi ukhuthazwa ukupheka ukudla okungu-1-3 okunamafutha nokuluhlaza ngosuku, kuya ngohlelo, zilula ukuzenza - njengoba uhlelo lufaka izindlela ezithile zokupheka nohlu lwezinketho zokudla.

Ngaphezu kwalokho, labo abangafuni ukupheka bangathenga ukudla okuhlanganisiwe okubizwa ngeFlavour of Home ukuze bakuthathe esikhundleni sokudla okuNcane nokuluhlaza.

Kwangathi kungathuthukisa umfutho wegazi

Izinhlelo ze-Optavia zingasiza ekuthuthukiseni umfutho wegazi ngokulahlekelwa isisindo nokudla okulinganiselwe kwe-sodium.

Ngenkathi ukudla kwe-Optavia kungazange kucwaningwe ikakhulukazi, ucwaningo lwamaviki angama-40 kubantu abangama-90 abanesisindo esiningi noma ukukhuluphala ngokweqile ohlelweni olufanayo lweMedifast lwembule ukwehla okukhulu komfutho wegazi ().

Ngokwengeziwe, zonke izinhlelo zokudla ze-Optavia zenzelwe ukuhlinzeka ngaphansi kuka-2,300 mg we-sodium ngosuku - yize kukuwe ukuthi ukhethe izinketho eziphansi ze-sodium zokudla oku-Lean no-Green.

Izinhlangano eziningi zezempilo, kufaka phakathi i-Institute of Medicine, i-American Heart Association, kanye noMnyango Wezolimo wase-United States (i-USDA), zincoma ukusebenzisa ngaphansi kuka-2,300 mg we-sodium ngosuku.

Lokho kungenxa yokuthi ukudla okuphezulu kwe-sodium kuxhumene nengozi eyengeziwe yomfutho wegazi ophakeme nesifo senhliziyo kubantu abazwela usawoti (,,).

Inikeza ukwesekwa okuqhubekayo

Abaqeqeshi bezempilo bakwa-Optavia bayatholakala kuzo zonke izinhlelo zokuncipha kanye nokugcinwa.

Njengoba kushiwo ngenhla, isifundo esisodwa sathola ubudlelwano obubalulekile phakathi kwenani lezikhathi zokuqeqesha kuhlelo lwe-Optavia 5 & 1 kanye nokwenza ngcono ukwehla kwesisindo ().

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi ukuba nomqeqeshi wokuphila noma umeluleki kungasiza ukugcinwa kwesisindo sesikhathi eside (,).

Uhlelo lwe-Optavia lunezinzuzo ezengeziwe, njengoba kulula ukulandela futhi lunikeza ukwesekwa okuqhubekayo. Ngokunciphisa ukudla kwe-sodium, kungasiza futhi ukwehlisa umfutho wegazi kwabanye abantu.

Ukwehla okungenzeka kube khona

Ngenkathi ukudla kwe-Optavia kungaba yindlela ephumelelayo yokulahlekelwa kwesisindo kwabanye, inezinto ezimbalwa ezingase zehle.

Amakholori aphansi kakhulu

Ngama-calories angu-800-1,2000 nje ngosuku, uhlelo lwe-Optavia 5 & 1 lunama-calories aphansi impela, ikakhulukazi kubantu abajwayele ukudla ama-2,000 noma ngaphezulu ngosuku.

Ngenkathi lokhu kuncipha okusheshayo kwama-calories kungaholela ekulahlekelweni kwesisindo jikelele, ucwaningo lukhombisile ukuthi lungaholela ekulahlekelweni kwemisipha okukhulu ().

Ngaphezu kwalokho, ukudla okunama-kilojoule amancane kunganciphisa inani lamakhalori asha umzimba wakho ngama-23%. Le metabolism ehamba kancane ingahlala ngisho nangemva kokuyeka ukukhawulela ama-calories (,).

Ukuvinjelwa kwekhalori kungaholela ekudleni okunganele kwezakhi zomzimba ezibalulekile, kufaka phakathi amavithamini namaminerali (,).

Ngenxa yalokhu, abantu abanezidingo ezengeziwe zekhalori, njengabesifazane abakhulelwe, abagijimi, nabantu abakhuthele kakhulu, kufanele banakekele ngokukhethekile ukuhlangabezana nezidingo zabo zomsoco lapho benciphisa ukudla abakudlayo.

Ekugcineni, ucwaningo lukhombisa ukuthi ukudla okunama-khalori aphansi kubangela ukwanda kwendlala nokulangazelela, okungenza ukubambelela kwesikhathi eside kube nzima kakhulu (,).

Kungaba nzima ukunamathela

Uhlelo lwe-5 & 1 lubandakanya ama-Fuelings asele efakiwe kanye nesidlo esisodwa se-carb ngosuku. Ngenxa yalokhu, kungakhawulela kakhulu ekukhetheni kokudla nokubalwa kwekhalori.

Njengoba ungakhathala ukuthembela kokudla okulungiselelwe ngaphambili kokudla kwakho okuningi, kungaba lula ukukopela ekudleni noma ukuthuthukisa izifiso zokunye ukudla.

Yize uhlelo lokulungisa lunemikhawulo emincane, lusathembele kakhulu ku-Fuelings.

Kungabiza

Kungakhathalekile ukuthi uhlelo lwakho luni ngqo, ukudla kwe-Optavia kungabiza.

Cishe amasonto ama-3 we-Optavia Fuelings - ama-servings azungeze i-120 - kuhlelo lwe-5 & 1 kubiza u- $ 350-450. Yize lokhu kubuye kubandakanye nezindleko zokuqeqesha, akubandakanyi inani lentengo yokudla kwe-Lean ne-Green.

Ngokuya ngesabelomali sakho, ungakuthola kushibhile ukupheka ngokwakho ukudla okuphansi kwekhalori.

Kungahle kungahambisani namanye amaphethini wokudla

Ukudla kwe-Optavia kufaka izinhlelo ezikhethekile zabadla inyama, abantu abanesifo sikashukela, nabesifazane abancelisayo. Ngaphezu kwalokho, cishe izingxenye ezimbili kwezintathu zemikhiqizo yayo ayiqinisekisiwe ukuthi ayinayo i-gluten. Kodwa-ke, izinketho zikhawulelwe kulabo abadliwayo.

Isibonelo, i-Optavia Fuelings ayiwafanele ama-vegans noma abantu abanezinto ezingezwani nobisi ngoba iningi lezinketho liqukethe ubisi.

Ngaphezu kwalokho, abakwaFuelings basebenzisa izithako eziningi, ngakho-ke labo abanokungezwani komzimba nokudla kufanele bafunde amalebuli ngokucophelela.

Ekugcineni, uhlelo lwe-Optavia alunconyelwe abesifazane abakhulelwe ngoba alukwazi ukuhlangabezana nezidingo zabo zokudla okunempilo.

Kungase kuholele ekuvuseleleni isisindo

Ukuthola isisindo kabusha kungakhathazeka ngemuva kokumisa uhlelo.

Njengamanje, alukho ucwaningo oluhlolisise ukubuyiswa kwesisindo ngemuva kokudla kwe-Optavia. Noma kunjalo, ocwaningweni lokudla okufanayo, kwamaviki angu-16 ama-Medifast, ababambiqhaza baphinde bathola isilinganiso samakhilogremu ayi-11 (4.8 kg) kungakapheli amasonto angama-24 wokuqeda uhlelo ().

Imbangela eyodwa yokuphinda uthole isisindo ukuncika kwakho ezintweni zokudla ezihlanganisiwe. Ngemuva kokudla, kungaba nzima ukushintshela ekuyothenga nasekuphekeni ukudla okunempilo.

Ngokwengeziwe, ngenxa yokuvinjelwa okuphawulekayo kwekhalori loHlelo lwe-5 & 1, ukuphinda uthole isisindo kungenzeka futhi kube ngenxa yokuhamba kancane komzimba.

I-Optavia Fuelings icutshungulwa kakhulu

Ukudla kwe-Optavia kuncike kakhulu ezintweni zokudla esezisetshenzisiwe. Eqinisweni, ubungadla ama-Fuelings abekiwe angama-150 njalo ngenyanga ku-5 & 1 Plan.

Lokhu kuyimbangela yokukhathazeka, njengoba eziningi zalezi zinto zicutshungulwa kakhulu.

Ziqukethe inani elikhulu lezithasiselo zokudla, izinto ezithatha indawo kashukela, namafutha emifino asetshenzisiwe, angalimaza impilo yakho yamathumbu futhi abambe iqhaza ekuvukeleni okungapheli (,,).

ICarrageenan, isikhutha esivamile nesigcinwayo esisetshenziswa kumaFuelings amaningi, itholakala kuzimbali zasolwandle ezibomvu. Ngenkathi ucwaningo ngokuphepha kwalo lulinganiselwe, ucwaningo lwezilwane nolwe-test-tube lukhombisa ukuthi lungathikameza impilo yokugaya ukudla futhi lubangele izilonda zamathumbu (,).

Ama-Fuelings amaningi aqukethe ne-maltodextrin, i-ejenti yokuqina eboniswe ukuthi inyuse amazinga kashukela egazini futhi ilimaze amabhaktheriya akho esiswini (,,).

Yize lezi zithasiselo kungenzeka ziphephe ngamanani amancane, ukuzidla kaningi ekudleni kwe-Optavia kungandisa ubungozi bemiphumela emibi.

Abaqeqeshi bohlelo abalona ochwepheshe bezempilo

Abaqeqeshi abaningi be-Optavia balahlekelwe yisisindo ngempumelelo kulolu hlelo kepha ababona abaqeqeshiwe bezempilo.

Ngenxa yalokhu, abafanelekile ukunikeza izeluleko mayelana nokudla noma ukwelashwa. Ngakho-ke, kufanele uthathe ukuholwa kwabo ngosawoti bese ukhuluma nomhlinzeki wakho wezokunakekelwa kwezempilo uma kukhona okukukhathazayo.

Uma unesimo sempilo esivele sikhona, kubalulekile futhi ukubonisana nomhlinzeki wezokwelapha noma usolwazi wezokudla obhalisiwe ngaphambi kokuqala uhlelo olusha lokudla.

Ukudla kwe-Optivia kuvimbela kakhulu ama-calories futhi kuncike kakhulu ezintweni zokudla ezicutshunguliwe, ezihlanganisiwe. Kanjalo, kungabiza, kube nzima ukuyinakekela, futhi kuyingozi empilweni yakho. Ngokwengeziwe, abaqeqeshi bayo abafanelekile ukunikeza izeluleko ngokudla.

Ukudla okufanele kudliwe

Kuhlelo lwe-Optavia 5 & 1, okuwukuphela kokudla okuvunyelwe yi-Optavia Fuelings kanye ne-Lean ne-Green Meal eyodwa ngosuku.

Lokhu kudla kuqukethe ikakhulukazi amaprotheni anciphile, amafutha anempilo, nemifino ephansi ye-carb enezinsiza ezimbili zezinhlanzi ezinamafutha ngesonto. Amanye ama-condiments neziphuzo eziphansi ze-carb nazo zivunyelwe ngamanani amancane.

Ukudla okuvunyelwe ekudleni kwakho kwansuku zonke oku-Lean no-Green kufaka:

• Inyama: inkukhu, ikalikuni, inyama yenkomo engenamafutha, inyama yomdlalo, iwundlu, inyama yengulube noma ithenda, inyama yomhlabathi (okungenani i-85% incikile)
• Inhlanzi ne-shellfish: halibut, trout, salmon, tuna, lobster, crab, shrimp, scallops
• Amaqanda: amaqanda aphelele, amaqanda abamhlophe, ama-Egg Beaters
• Imikhiqizo ye-Soy: tofu kuphela
• Amafutha emifino: i-canola, ifilakisi, i-walnut namafutha omnqumo
• Amafutha angeziwe anempilo: ukugqokwa kwesaladi ephansi ye-carb, iminqumo, imargarini enonile, ama-alimondi, ama-walnuts, ama-pistachios, ukwatapheya
• Imifino ephansi ye-carb: imifino ye-collard, isipinashi, isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, amakhowe, iklabishi, ukholifulawa, isitshalo seqanda, i-zucchini, i-broccoli, upelepele, isikwashi se-spaghetti, i-jicama
• Ukudla okulula okushukela: popsicles, gelatin, gum, mints
• Iziphuzo ezingenashukela: amanzi, ubisi lwe-alimondi olungenashukela, itiye, ikhofi
• Ama-condiments nezinongo: amakhambi omisiwe, izinongo, usawoti, ujusi kalamula, ijusi likalamula, isinaphi esiphuzi, isosi yesoya, i-salsa, isiraphu engenashukela, iziphuzo ezinama-zero-khalori, 1/2 isipuni kuphela se-ketchup, i-cocktail sauce, noma i-barbecue sauce

Ukudla okwenziwe ekhaya kuhlelo lwe-Optavia 5 & 1 kufaka iningi lamaprotheni anciphile nemifino ephansi ye-carb, kanye namafutha ambalwa anempilo. Iziphuzo ze-carb eziphansi kuphela ezivunyelwe, njengamanzi, ubisi lwe-alimondi olungenashukela, ikhofi netiye.

Ukudla okufanele sikugweme

Ngaphandle kwama-carbs ku-Optavia Fuelings esetshenzisiwe ngaphambili, ukudla neziphuzo eziningi eziqukethe i-carb kuvinjelwe ngenkathi kuse-5 & 1 Plan. Amafutha athile nawo avinjelwe, njengakho konke ukudla okuthosiwe.

Ukudla okufanele kukugweme - ngaphandle kokuthi kufakwe ku-Fuelings - kufaka phakathi:

• Ukudla okuthosiwe: inyama, inhlanzi, imbaza, imifino, amaswidi njengamakhekhe
• Izinhlamvu ezihlanjululwe: isinkwa esimhlophe, ipasta, amabhisikidi, ama-pancake, ama-tortillas kafulawa, ama-crackers, irayisi elimhlophe, amakhukhi, amakhekhe, amaqebelengwane
• Amafutha athile: ibhotela, uwoyela kakhukhunathi, ukunciphisa okuqinile
• Ubisi lonke olunamafutha: ubisi, ushizi, iyogathi
• Utshwala: zonke izinhlobo
• Iziphuzo ezinoshukela: isoda, ijusi yezithelo, iziphuzo zemidlalo, iziphuzo zamandla, itiye elimnandi

Lokhu kudla okulandelayo kuvinjelwe ngenkathi kusuhlelo lwe-5 ne-1 kepha kungezwe emuva ngesikhathi sesigaba sokuguquka samasonto ayisithupha futhi kuvunyelwe ngesikhathi sohlelo lwe-3 & 3:

• Izithelo: zonke izithelo ezintsha
• Ubisi olungenamafutha noma olungenamafutha: iyogathi, ubisi, ushizi
• Izinhlamvu eziphelele: isinkwa sokudla okuphelele
• Imidumba: uphizi, udali, ubhontshisi, ubhontshisi
• Imifino enesitashi: ubhatata, amazambane amhlophe, ummbila, uphizi

Ngesikhathi sesigaba soguquko noHlelo lwe-3 & 3, ukhuthazwa ikakhulukazi ukuthi udle amajikijolo ngaphezu kwezinye izithelo, ngoba aphansi kuma-carbs.

Kufanele ugweme konke okusanhlamvu okucwengiwe, iziphuzo ezinoshukela, ukudla okuthosiwe, notshwala ku-Optavia Diet. Ngesikhathi sesigaba soguquko nesondlo, okunye ukudla okuqukethe i-carb kuyaphindwa kufakwe ngaphakathi, njengobisi olunamafutha amancane nezithelo ezintsha.

Imenyu yesampula

Nakhu ukuthi usuku olulodwa ku-Optimal Weight 5 & 1 Plan lungabukeka kanjani:

• I-Fuel 1: Ama-Pancake we-Chocolate Chip abalulekile anezipuni ezi-2 (30 ml) zesiraphu ye-maple engenashukela
• I-Fuel 2: Ibha Ebalulekile Ye-Berry Crisp Ebalulekile
• I-Fuel 3: Ababalulekile beJalapeno Cheddar Poppers
• I-Fuel 4: I-Homestyle Inkukhu Ebalulekile Ephuzwayo Nesobho Le-Noodle
• I-Fuel 5: I-Strawberry Shake ebalulekile
• Ukudla Okuncikile Nokuluhlaza: Ama-ounces ayi-172 (172 amagremu) webele lezinkukhu elosiwe eliphekwe nge-1 ithisipuni (5 ml) kawoyela womnqumo, laphakwa nge-avocado ne-salsa encane, kanye nezinkomishi eziyi-1.5 (amagremu ayi-160) zemifino ephekiwe exubene njengopelepele, i-zucchini, ne-broccoli
• Isidlo esingakhethwa: Izithelo ezi-1 ezingenazithelo ezingenazithelo

Ngesikhathi sohlelo lwe-Optimal Weight 5 & 1, udla ama-Fuelings ama-5 ngosuku, kanye nesidlo esiphansi se-carb Lean and Green kanye nesidlwana se-carb low.

Okubalulekile

Ukudla kwe-Optavia kukhuthaza ukwehla kwesisindo ngokudla okuphekiwe okuphindwe kabili kwekhalori, ukudla okuphansi okwenziwe ngekhabobhu, kanye nokuqeqesha okwenzelwe wena.

Ngenkathi uhlelo lwaku-5 no-1 lokuqala lukhawulela kahle, isigaba sesithathu sokulungiswa sivumela izinhlobo eziningi zokudla kanye nokudla okulula okucutshungulwayo, okungenza ukwehla kwesisindo nokunamathela kubambe isikhathi eside.

Kodwa-ke, ukudla kuyabiza, kuyaphindaphindeka, futhi akuhambisani nazo zonke izidingo zokudla.Ngaphezu kwalokho, ukukhawulelwa kwekhalori enwetshiwe kungaholela ekushodeni komsoco nakwezinye izinkinga zempilo ezingaba khona.

Ngenkathi lolu hlelo lukhuthaza isisindo sesikhashana esifushane kanye nokulahleka kwamafutha, ucwaningo olwengeziwe luyadingeka ukuhlola ukuthi ngabe lukhuthaza yini izinguquko zokuphila unomphela ezidingekayo empumelelweni yesikhathi eside.