Ukubuyekezwa Kokudla Kwamazambane: Ingabe Kuyasebenza Ekunciphiseni Isisindo?

-Delile

• Kuyini Ukudla Kwamazambane?
• Imithetho Yokudla Kwamazambane
• Ingabe Kungakusiza Ukwehlisa Isisindo?
• Ezinye Izinzuzo
• Amaphasi Angahle Abe khona
• Inqande Kakhulu
• Ishoda ngamaProtheni, Amafutha, kanye Nezinye Izakhi zomzimba ezibalulekile
• Ungalahlekelwa Yimisipha
• Cishe Uzobuyisa Isisindo
• Ukudla Okudliwayo
• Ukudla Okufanele Kugwenywe
• Imenyu Yesampula
• Usuku 1
• Usuku 2
• Usuku 3
• Okusemqoka
• Indlela Yokuhlanza Amazambane

Amaphuzu Okudla Kwe-Healthline: 1.08 koku 5

Ukudla kwamazambane - noma i-hack yamazambane - kungukudla kwesikhashana okuthembisa ukuthembela ekunciphiseni isisindo ngokushesha.

Yize kunokuhlukahluka okuningi, inguqulo eyisisekelo kunazo zonke ithi ikusiza ukuthi wehlise iphawundi elilodwa (0.45 kg) ngosuku ngokungadli lutho ngaphandle kwamazambane nje.

Kuyaziwa ukuthi amazambane awumthombo omkhulu wezakhi zomzimba, kepha ungazibuza ukuthi ukuwadla kungakusiza yini ekunciphiseni isisindo.

Lo mbhalo ubuyekeza ubuhle nobubi bokudla kwamazambane nokuthi kungakusiza yini ukunciphisa isisindo.

i-scorecard yokubuyekezwa kokudla

• Amaphuzu esewonke: 1.08
• Ukwehla kwesisindo: 1.0
• Ukudla okunempilo: 0.0
• Ukusimama: 2.0
• Impilo yomzimba wonke: 0.0
• Ikhwalithi yokudla okunempilo: 2.5
• Ubufakazi bususelwa: 1.0

I-BOTTOM LINE: Ukudla kwamazambane kuhlala izinsuku ezintathu kuya kwezinhlanu futhi kukuvumela kuphela ukuthi udle amazambane angenalutho. Kungakusiza ukuthi wehlise isisindo kodwa kunemingcele eyedlulele, ayinazo izakhamzimba ezithile, futhi kungaholela ekuziphatheni okungenampilo kokudla.

Kuyini Ukudla Kwamazambane?

Ukudla kwamazambane okuthandwayo kuthi kukusiza ukuthi wehlise iphawundi elilodwa (0.45 kg) ngosuku ngokungadli lutho ngaphandle kwama-spuds alula izinsuku ezintathu kuya kwezinhlanu.

Umqondo ubuyele emuva ku-1849 kodwa wenziwa wathandwa futhi nguTim Steele, owashicilela i- "Potato Hack: Weight Loss Simplified" ngo-2016.

Encwadini yakhe, uSteele usikisela ukuthi amazambane “ayiphilisi lokudla elingcono kakhulu elake lasungulwa.” Usola ukuthi baqinisa amasosha akho omzimba, bathuthukise impilo yamathumbu, futhi banikeze nezakhamzimba eziningi ukukugcina unamandla ngenkathi unciphisa isisindo.

Abanye bakuthathe ngokweqile lokhu kudla - okwandisa ukuthandwa kwabo.

Esinye sezibonelo nguPenn Jillette, umlumbi owashicilela i- “Presto !: How I Made Over 100 Pounds Disappear.” Ukudla kukaJillette kwakungelutho ngaphandle kwamazambane nje kwaphela emavikini amabili okuqala, lapho ehla ngamakhilogremu ayi-8.

Yize abaningi bethi lokhu kudla kubasizile banciphise isisindo esikhulu, azikho izifundo zesayensi ezisekela lezi zimangalo.

Isifinyezo

Ukudla kwamazambane kungukudla okuthandwayo okuthembisa ukwehlisa isisindo ngokungadli lutho ngaphandle kwamazambane izinsuku ezintathu kuya kwezinhlanu. Lezi zimangalo azizange zifakazelwe ngokwesayensi.

Imithetho Yokudla Kwamazambane

Ukudla kwamazambane kuza nemiyalo emincane. Yize kunokuhlukahluka okuningana, uTim Steele uchaza imithetho eyisikhombisa ebalulekile encwadini yakhe:

• Umthetho 1. Yidla amazambane aphekiwe kuphela izinsuku ezintathu kuya kweziyisihlanu.
• Umthetho 2. Njengomthetho ojwayelekile, yidla amakhilogremu ama-2-5 (0.9-2.3 kg) wamazambane usuku ngalunye.
• Umthetho 3. Ungadli noma ikuphi okunye ukudla, kufaka phakathi ama-condiments nokokufaka okuthile, njenge-ketchup, ibhotela, ukhilimu omuncu, noshizi.
• Umthetho 4. Usawoti ulungile uma kufanele, kodwa zama ukukugwema.
• Umthetho 5. Uma womile, phuza amanzi kuphela, itiye elingenalutho, noma ikhofi elimnyama.
• Umthetho 6. Ukuvivinya umzimba kakhulu akunconywa. Esikhundleni salokho, namathela ekuzivocavoca umzimba okulula nasekuhambeni.
• Umthetho 7. Thatha imithi yakho ejwayelekile njengokuyalelwa ngudokotela wakho, kepha yeka ukusebenzisa noma iziphi izithako zokudla ezingabhalwanga.

Kuhlobo lukaSteele lokudla, amazambane amhlophe kuphela avunyelwe. Ezinye izinketho zifaka i-White Russet, i-Yukon Gold, namazambane abomvu.

Okunye ukuhluka kokudla kuncipha kakhulu.

Isibonelo, ubhatata uvunyelwe ku-Spud Fit Challenge - ukwahluka okudumile kokudla okwenziwe ngu-Andrew Taylor. Kule nguqulo, amakhambi amancane, izinongo, nama-condiments angenamafutha nawo avunyelwe.

Khumbula ukuthi indlela yokupheka ibalulekile. Imikhiqizo yamazambane athosiwe noma asetshenziwe ngokweqile, njengama-fries aseFrance noma ama-chips amazambane awekho kwimenyu.

Isifinyezo

Kunemithetho eyisikhombisa eyisisekelo ekudleni kwamazambane ngokusho kukaTim Steele, kepha umthetho omkhulu ukungadli lutho ngaphandle kwamazambane alula izinsuku ezintathu kuya kwezinhlanu.

Ingabe Kungakusiza Ukwehlisa Isisindo?

Izifundo ekudleni kwamazambane ngokukhethekile azitholakali, kepha kungakusiza ukuthi wehlise isisindo ngoba nje inama-calories amancane kakhulu.

Ucwaningo lukhombisa ukuthi ukudla okuvimbela ama-calories kungaholela ekunciphiseni isisindo - inqobo nje uma ungabambelela kukho (,).

Yize amakhilogremu ama-2-5 (0.9-2.3 kgs) amazambane usuku ngalunye abukeka njengokuningi, alinganiselwa kuma-calories ayi-530-1,300 kuphela - okuncane kakhulu kunokudla kwabantu abadala kwansuku zonke ().

Kuyathakazelisa ukuthi amazambane aqukethe i-proteinase inhibitor 2 ehlanganisiwe engasiza ekwehliseni indlala ngokwehlisa ukugaya.

Olunye ucwaningo luthole ukuthi amagundane aphathwa ngaleli khompiyutha lamazambane adla ukudla okuncane kakhulu futhi ancipha kakhulu uma kuqhathaniswa namagundane angalashwa. Kodwa-ke, le miphumela ayikakafundwa kubantu (,).

Yize ukudla amazambane kungasebenza ekunciphiseni isisindo kwesikhashana, akusona isixazululo sesikhathi eside. Amazambane anomsoco, kepha aqukethe zonke izakhamzimba ozidingayo ukuze ube nempilo enhle.

Ngaphezu kwalokho, ukudla okunama-khalori aphansi kakhulu kukhonjisiwe ukuthi kunciphisa imetabolism futhi kwehlise ubukhulu bemisipha. Futhi, kungenzeka ukuthi uphinde uthole isisindo lapho ubuyela ekudleni kwakho okujwayelekile (,,).

Isifinyezo

Ukudla kwamazambane kungahle kudale ukwehla kwesisindo sesikhashana, ngoba kunama-calories aphansi kakhulu.Amazambane nawo aqukethe into enganciphisa indlala, yize ucwaningo lilinganiselwe.

Ezinye Izinzuzo

Yize kunezizathu eziningi zokugxeka ukudla kwamazambane, kunezinzuzo ezithile ezingaba khona:

• Amazambane anomsoco kakhulu. Amazambane awumthombo omuhle kakhulu wamavithamini namaminerali amaningi abalulekile, njengevithamini C, i-potassium, i-folate, ne-iron ().
• Akunzima. Yize kunqande, indlela yokudla amazambane kulula ukuyiqonda. Mane nje udle amazambane angenalutho izinsuku ezintathu kuya kwezinhlanu.
• Kuyabiza. Amazambane anokunye kokudla okushibhile okutholakalayo, okwenza lokhu kudla kungabizi kakhulu.
• Iphezulu ku-fiber. Ucwaningo lukhombisa ukuthi ukudla okune-fiber ephezulu kukhuthaza impilo yamathumbu futhi kungadlala indima enkulu ekuvimbeleni ukukhuluphala, isifo senhliziyo, nohlobo lwesifo sikashukela sohlobo lwesibili (,,,).

Ngaphandle kwalezi zinzuzo, amazambane awanikeli ngazo zonke izakhamzimba ozidingayo - akukho kudla okukodwa okungakwenza. Isibonelo, amazambane awanayo i-vitamin B12, i-calcium, ne-zinc - konke okubalulekile empilweni ().

Ukulandela ukudla okunomsoco ohlanganisa izithelo nemifino enhlobonhlobo, okusanhlamvu okuphelele, amafutha anempilo, namaprotheni anciphile kungcono empilweni yakho futhi kukhuthaza ukuncipha kwesisindo okusimeme.

Isifinyezo

Ukudla kwamazambane kunezinzuzo ezingaba khona njengoba kuphakeme ezinomsoco eziningi, kufaka phakathi i-fiber. Kulula futhi ukuyiqonda futhi kungabizi kakhulu.

Amaphasi Angahle Abe khona

Kukhona ukwehla okuphawulekayo kokuthembela kumazambane njengomthombo wakho wokudla kuphela.

Inqande Kakhulu

Ukudla kwamazambane kungaba okunye kokudla okunemikhawulo kakhulu laphaya.

Lokhu kwenza kube nzima kakhulu ukulandela. Okubaluleke nakakhulu, lolu hlobo lokudla ngendlela eqinile lungakuholela ekubeni wakhe ubuhlobo obungenampilo nokudla.

Eqinisweni, ukudla okunomkhawulo kuyindlela yokudla okungahambi kahle okuholela kwezinye izindlela zokuziphatha ezingenampilo, njengokudla ngokweqile (,,).

Ngaphezu kwalokho, ezinye izindlela zokuziphatha ezivimbelayo ziyakhuthazwa kulokhu kudla - kufaka phakathi ukweqa ukudla nokuzila ukudla. Lokhu akudingekile kakhulu, njengoba ukudla sekuvele kunama-calories amancane kakhulu.

Ngokushaqisayo, umbhali we- "Potato Hack: Weight Loss Simplified" waze wasikisela nokuthi ama- dieters kufanele “afunde ukwamukela indlala futhi anikeze kuphela uma kufanele.”

Ishoda ngamaProtheni, Amafutha, kanye Nezinye Izakhi zomzimba ezibalulekile

Amazambane ngokungangabazeki angaba yingxenye yomsoco ekudleni okulinganiselayo jikelele. Kodwa-ke, azikwazi ukuhlangabezana nazo zonke izidingo zakho zomsoco.

Bantula izakhamzimba ezimbili ezinkulu - amaprotheni namafutha. Amazambane asezingeni eliphakathi nendawo ahlinzeka ngama-4 grams kuphela wamaprotheni futhi cishe awekho amafutha ().

Yize amazambane ephezulu kumavithamini namaminerali athile - njenge-potassium, uvithamini C, ne-iron - aphansi kwamanye amaningana, kufaka phakathi i-calcium, uvithamini A, namavithamini athile we-B ().

Njengoba ukudla amazambane kuhloswe kuphela ukuthi kulandelwe izinsuku ezintathu kuya kwezinhlanu, akunakwenzeka ukuthi uzoba nokushoda kwezakhi.

Noma kunjalo, ungazibeka engcupheni yokushoda kwezakhi eziningana uma ukhetha ukulandela indlela yokudla isikhathi eside noma kuma-bouts amaningi ().

Ungalahlekelwa Yimisipha

Ukudla kwezimfashini njengokudla kwamazambane kuyathandwa ngoba kuthembisa ukwehlisa isisindo ngokushesha. Kodwa-ke, ukulahleka kwemisipha kuvame ukuhambisana nokulahleka kwamafutha ngenkathi udla - ikakhulukazi lapho ama-calories ancishiswe kakhulu.

Isibonelo, olunye ucwaningo luthole ukuthi isisindo esingu-18% esilahlekelwe ngabahlanganyeli ekudleni okunama-khalori aphansi kakhulu anama-khalori angama-500 kuphela ngosuku avela kumzimba omncane ().

Uma kuqhathaniswa, labo abadla amakhalori aphansi anama-khalori ayi-1,250 ngosuku balahle kuphela isisindo esingu-8% esisindweni somzimba ().

Ucwaningo lukhombisa ukuthi ukudla amaprotheni engeziwe kungasiza ekunciphiseni ukulahleka kwemisipha ngesikhathi sokuvinjelwa kwekhalori, kepha ukudla amazambane akunawo umthombo wamaprotheni osezingeni eliphakeme (,).

Cishe Uzobuyisa Isisindo

Lapho ulandela ukudla okunama-khalori aphansi kakhulu - njengokudla kwamazambane - umzimba wakho ungahle uvumelane nokwehlisa ijubane lomzimba nokushisa ama-calories ambalwa ().

Ucwaningo lukhombisa ukuthi lokhu kwehla kungaqhubeka iminyaka eminingi - noma ngabe sekudlule isikhathi eside ngemuva kokuqeda ukudla okunomkhawulo wekhalori ().

Lokhu kubizwa nge- "adaptive thermogenesis" futhi kungenza ukugcina ukulahleka kwesisindo kube nzima kakhulu isikhathi eside. Eqinisweni, kuyisizathu esikhulu esenza abacwaningi balinganisele ukuthi ama-dieters angaphezu kwama-80% abuyela esisindweni sawo sangaphambilini ngokuhamba kwesikhathi ().

Isifinyezo

Njengoba ikhawulela ngokweqile, ukudla amazambane kungaholela ebudlelwaneni obungenampilo nokudla, ukulahleka kwemisipha, ukushiyeka komsoco, nokubuyisa kwesisindo ngokuhamba kwesikhathi.

Ukudla Okudliwayo

Yize amazambane kungukuphela kokudla okuvunyelwe ekudleni kwamazambane, angalungiswa ngezindlela ezahlukahlukene, kufaka phakathi:

• amazambane abhakiwe
• amazambane abilisiwe
• amazambane ashubile
• amazambane aluhlaza
• kubhakwe ngehhavini, ama-hash brown angenawo uwoyela
• othosiwe kuhhavini, ongenawo uwoyela othosiwe
• kubhakwe kuhhavini, amafrimu aseFrance angenamafutha

Usawoti ukuphela kwesinongo esivunyelwe enguqulweni eyisisekelo yokudla. Kodwa-ke, okunye ukuhluka kuvumela izinongo nama-condiment angenamafutha.

Ngokwengeziwe, amanye ama-dieters asebenzisa umhluzi wenkukhu noma wemifino ukwenza amazambane acubuziwe noma ahlanganise amazambane acace.

Ngeziphuzo, welulekwa ukuthi unamathele emanzini, itiye elingenalutho, nekhofi elimnyama

Isifinyezo

I-plain, amazambane amhlophe avunyelwe ekudleni kwamazambane futhi angalungiswa ngezindlela eziningi ezahlukahlukene. Namathela emanzini, itiye elingenalutho, nekhofi elimnyama uma womile.

Ukudla Okufanele Kugwenywe

Uhlu lokudla okufanele ukukugwebe ekudleni kwamazambane alupheli, njengoba livimbela noma yini ngaphandle kwamazambane.

Izinhlobo ezithile zamazambane kufanele zigwenywe futhi - ikakhulukazi noma yini ethosiwe emafutheni noma ecutshungulwe ngokweqile. Nazi izibonelo zokudla kwamazambane nemikhiqizo okufanele uyigweme:

• ubhatata
• ama-yams
• amazambane athosiwe
• tot tots
• ama-hash browns
• amazambane amazambane

Ngaphandle kokuthi ubambe iqhaza kwi-Spud Fit Challenge noma okunye ukuhluka okuncane kokudla, kuvunyelwe kuphela amazambane amhlophe.

Lokhu kusho ukuthi awekho amazambane obhatata, ama-yam, uwoyela wokupheka, okokufaka utwayi, ama-condiments, noma izinongo. Usawoti uyinto ehlukile kepha kufanele usetshenziswe kancane.

Isifinyezo

Konke ukudla ngaphandle kwamazambane kufanele kugwenywe ekudleni kwamazambane, ngaphandle kukasawoti, okufanele kusetshenziswe ngokulinganisela.

Imenyu Yesampula

Nalu uhlelo lokudla lwesampula lwezinsuku ezintathu olulandela imithetho yokudla kwamazambane.

Usuku 1

Lolu hlelo lwesampula lokudla losuku 1 luqukethe amazambane aphakathi nendawo ayi-9 (amakhilogremu ama-3 noma i-1.4 kg) futhi ahlinzeka cishe ama-calories ayi-780 ().

• Ukudla kwasekuseni: Amazambane ama-2 abilisiwe ngenkomishi yekhofi elimnyama
• Umthamo: Amazambane ama-1 abilisiwe, akhonza abandayo
• Isidlo sasemini: Amazambane ama-2 abilisiwe, aphekiwe abiwe
• Umthamo: 1 amazambane eluhlaza, lisikiwe
• Isidlo sakusihlwa: Amafreyimu aseFrance abhakwe kuhhavini, angenawo uwoyela anenqwaba kasawoti

Usuku 2

Leli hlelo lesampula lokudla losuku 2 lisebenzisa amazambane ayi-12 aphakathi nendawo (amakhilogremu ama-4 noma ama-1.8 kgs) futhi ahlinzeka cishe ama-1,050 calories ().

• Ukudla kwasekuseni: kubhakwe ama-brown hash ngenkomishi yekhofi elimnyama
• Umthamo: Amazambane ama-2 abilisiwe, akhonzwe abandayo
• Isidlo sasemini: Amazambane ama-2 ashubile afakwe ingcosana kasawoti
• Umthamo: Amazambane ama-2 abilisiwe, akhonzwe abandayo
• Isidlo sakusihlwa: 2 amazambane asobala, abhakiwe

Usuku 3

Lolu hlelo lwesampula lokudla losuku lwesithathu lusebenzisa amazambane aphakathi nendawo ayi-15 (amakhilogremu ama-5 noma ama-2.3 kgs) futhi ahlinzeka cishe ama-1,300 calories ().

• Ukudla kwasekuseni: kubhakwe amazambane athosiwe ngenkomishi yetiye eli-plain
• Umthamo: Amazambane ama-3 abilisiwe, akhonza abandayo
• Isidlo sasemini: 3 amazambane aphekiwe
• Umthamo: Amazambane ama-3 abilisiwe, akhonza abandayo
• Isidlo sakusihlwa: Amazambane ama-3 ashubile ane-dash kasawoti

Isifinyezo

Lolu hlelo lokudla lwesampula lusebenzisa amazambane aphakathi nendawo ayi-9-15 ngosuku. Lezi zingabiliswa, zifuthwe, zibhakwe noma zidliwe ziluhlaza futhi zinikeze ama-calories ayi-780-1,300 nsuku zonke.

Okusemqoka

Ekudleni kwamazambane, udla amazambane nje kuphela izinsuku ezintathu kuya kwezinhlanu. Kuthiwa isiza ukunciphisa umzimba, ibuyise impilo yamathumbu, futhi ithuthukise amasosha omzimba.

Yize kungakusiza ukuthi wehlise isisindo, akukaze kufundwe, kukhawulela ngokweqile, kuswele izakhamzimba ezithile, futhi kungaholela ekuziphatheni okungenampilo kokudla.

Ukudla kwamazambane akuyona inketho enhle yokulahlekelwa isisindo esinempilo, esimeme.

Indlela Yokuhlanza Amazambane