Ukubuyekezwa Kokudla Kwesobho: Ingabe Kusebenzela Ukwehlisa Isisindo?

-Delile

• Izinhlobo zokudla kwesobho
• Ukudla kwesobho okususelwa kumhluzi
• Ukudla isobho likabhontshisi
• Ukudla isobho leklabishi
• Ukudla kwesobho lenkukhu
• Ukudla kwesobho seKeto
• Ukudla kwesobho le-Sacred Heart
• Ingabe ukudla kwesobho kuyasebenza ekwehliseni isisindo?
• Izinzuzo ezingaba khona
• Ama-Downsides
• Okubalulekile

Ukudla kwesobho ngokuvamile uhlelo lokudla lwesikhashana olwenzelwe ukusiza abantu ukuba banciphise isisindo ngokushesha.

Esikhundleni sokudla kwesobho okukodwa okusemthethweni, kunezidlo eziningana ezenzelwe isobho. Ngenkathi ezinye zibandakanya ukudla isobho kuphela ngesikhathi sokudla, ezinye zifaka nohlu olunqunyelwe lokudla okuvumelekile.

Njengoba umqondo ukunciphisa isisindo ngokushesha, iningi lalezi zidlo lihloselwe ukuhlala izinsuku ezingama-5-10 kuphela.

Lo mbhalo ubuyekeza izinhlobo ezahlukahlukene zokudla kwesobho, ubuhle nobubi balokhu kudla, nokuthi ukudla kwesobho kuyasebenza yini ekunciphiseni isisindo.

Izinhlobo zokudla kwesobho

Kunezinhlobo eziningi zokudla kwesobho, nokunye okuthandwa kakhulu okubalwe ngezansi. Mane ukhumbule ukuthi okwamanje akukho cwaningo mayelana nokusebenza kwalezi zidlo ezithile.

Ukudla kwesobho okususelwa kumhluzi

Ukudla kwesobho okususelwa kumhluzi ngokuvamile kuhlala izinsuku eziyi-7. Kodwa-ke, ezinye zingahlala izinsuku eziyi-10-14. Ngaleso sikhathi, abasekeli bokudla okususelwa kumhluzi bathi ungalahlekelwa amakhilogremu afinyelela kwangu-10 noma angama-20 (4.5 kuye kwayi-9 kg).

Ekudleni kwesobho esuselwa kumhluzi, amasobho asuselwa kokhilimu ayavinjelwa, ngoba anama-calories amaningi namafutha. Esikhundleni salokho, uyakhuthazwa ukuthi udle isobho elenziwe ekhaya noma elisemathinini elifaka imifino kanye namaprotheni.

Ngenkathi ezinye izinhlelo zincoma kuphela ukudla isobho elisuselwa kumhluzi, ezinye zingavumela inani elincane lezinketho zekhalori eliphansi njengamaprotheni anciphile, imifino engekho isitashi, nobisi lwe-nonfat.

Ukudla isobho likabhontshisi

Okunye kokudla kwesobho okuthandwa kakhulu kuvela kuMichael Greger, MD, umbhali we “How Not to die: Discover the Foods Scientific Proven to Prevent and Reverse Disease.”

Ukudla kukhuthaza ukudla isobho likaDkt Greger's Champion Vegetable Bean kuze kube kabili ngosuku. Ngaphezu kwesobho, uvunyelwe ukusebenzisa noma yikuphi ukudla okungenawo uwoyela, okususelwa ezitshalweni, njengokusanhlamvu okuphelele, izithelo nemifino.

Ngenkathi kungekho mkhawulo wekhalori, indlela yokudla incoma ukukhawulelwa kokudla kokudla okuminyene kwekhalori njengezithelo ezomisiwe namantongomane ukuze kube nemiphumela efanele yokulahleka kwesisindo.

Ngokungafani nezinye izidlo zesobho, i-Greger yenzelwe ukushintsha impilo yonke ekudleni okusekelwe ezitshalweni.

Abaxhasi balokhu kudla bathi ungalahla amakhilogremu angu-9-16 (4-7 kg) ngesonto lokuqala nje.

Okwamanje alukho ucwaningo ngokudla kwesobho sikabhontshisi kaGreger. Kodwa-ke, ukudla okususelwa ezitshalweni kuye kwaxhunyaniswa nezinzuzo zokwehlisa isisindo nempilo yenhliziyo (, 2).

Ukudla isobho leklabishi

Okunye kokudla kwesobho okuthandwa kakhulu, isobho leklabishi ukudla uhlelo lokudla lwezinsuku eziyi-7 olubandakanya ukudla isobho lenkukhu- noma imifino-eliqukethe umhluzi oqukethe iklabishi neminye imifino ephansi ye-carb.

Ngaphezu kwesobho seklabishi, futhi ungaba nokudla okukodwa noma okubili kokudla okuncane okufana nobisi oluncibilikile noma imifino enamaqabunga.

Uma ulandela uhlelo lokudla eduze, ukudla uthi ungalahla kuze kufike kumakhilogremu ayi-10 (4.5 kg) ezinsukwini eziyi-7.

Ukudla kwesobho lenkukhu

Ukudla kwesobho lenkukhu kungukudla kwezinsuku ezingu-7 zokwehlisa isisindo okubandakanya ukudla isobho lenkukhu kukho konke ukudla ngaphandle kwasekuseni.

Esidlweni sakho sasekuseni, ungakhetha kokukhethwa kukho kwekhalori eliphansi ezinhlanu, okubandakanya ukudla okufana nobisi lwe-nonfat ne-yogurt, ushizi ongenamafutha, okusanhlamvu okusanhlamvu okuphelele noma isinkwa, nezithelo ezintsha.

Ngosuku lonke, indlela yokudla incoma ukuthi kudliwe izingxenye ezincane zesobho lenkukhu ezenziwe ekhaya usuku lonke. Ngokudla izingcezu zesobho ezincane, ezivamile, ukudla kuthi kuzosiza ekunciphiseni izifiso futhi kukhuthaze imizwa yokugcwala.

Isobho uqobo lwalo lunama-kilojoule nama-carbs amancane, njengoba lenziwe ngomhluzi, inkukhu ephekiwe, ama-aromatics afana nogalikhi no-anyanisi, nemifino eminingi engeyona enesitashi, efaka izaqathe, i-turnips, i-broccoli, nemifino eyi-collard.

Ukudla kwesobho seKeto

Idizayinelwe labo abalandela i-ketogenic (keto), i-paleo, i-Whole30, noma okunye ukudla okuphansi kwe-carb, i-keto soup diet ithi ingasiza abantu ukwehla kuze kufike kumakhilogremu ayi-4.5 ngezinsuku ezi-5 nje.

Njengakokudla okuvamile kwe-keto, inguqulo yesobho iyi-carb ephansi, amafutha aphezulu, uhlelo lokudla olunamaprotheni alinganiselayo. Lolu hlelo luhlinzeka ngama-calories ayi-1,200-1,400 ngosuku, lubeka umkhawulo kuma-carbs kuya kuma-gramu angama-20 ngosuku, futhi luvimbela amantongomane, okobisi, noshukela wokufakelwa.

Lolu hlelo lucebisa ukuthi badle ibhulakufesi elifanayo usuku ngalunye, eliqukethe amaqanda, ibhotela, ubhekeni, ukwatapheya nekhofi elingenashukela elingenashukela. I-carb eyodwa ephansi, ukudla okunamafutha amaningi nakho kuvunyelwe, njengesilimo esidliwayo esinamagatsha anamanzi nge-keto-friendly tuna salad.

Usuku lonke, udla izinkomishi ezine zesobho se-keto, uhlukanise phakathi kwasemini nesidlo sakusihlwa. Iresiphi yesobho ifaka izithako ezifana nenkukhu, ubhekeni, uwoyela womnqumo, isiqu senkukhu, utamatisi omiswe ngelanga, amakhowe, neminye imifino ephansi ye-carb kanye namakhambi.

Ukudla kwesobho le-Sacred Heart

Ngokufana nokudla kwesobho seklabishi, i-Sacred Heart soup diet uhlelo lokudla lwezinsuku eziyi-7 oluqukethe cishe ngokuphelele isobho esuselwe kumhluzi nemifino engeyona enesitashi.

Ngenkathi okunye ukudla okuphansi kwekhalori kuvunyelwe, indlela yokudla icacisiwe ukuthi yikuphi ukudla okungabandakanywa usuku ngalunye.

Lapho kulandelwa eduze, ukudla kwesobho le-Sacred Heart kuthi kukusize wehlise amakhilogremu ayi-10-17 (4.5-8 kg) ngeviki elilodwa.

Kunezinhlobo eziningana zokudla kwesobho. Ngenkathi ezinye zikhawulela kakhulu kulokho ongakudla, njengokudla kwesobho seklabishi, ezinye zivumela ukuguquguquka okuthe xaxa, njengokudla kwesobho sikabhontshisi.

Ingabe ukudla kwesobho kuyasebenza ekwehliseni isisindo?

Ucwaningo lwe-Observational luthole abantu abadla njalo isobho bavamise ukuba nenkomba yomzimba ephansi (BMI) futhi mancane amathuba okuthi babe nokukhuluphala, uma kuqhathaniswa nalabo abangasidli nhlobo isobho (,,).

Isizathu sokuthi isobho lixhunyaniswe nesisindo somzimba esezansi asaziwa. Ezinye izifundo ziphakamisa ukuthi isobho lingasiza ukukhulisa imizwa yokugcwala. Ngakho-ke, ukudla isobho njalo kungasiza ekwehliseni inani lama-calories owadlayo ngosuku (,).

Kubalulekile futhi ukubheka ezinye izinto ezingachaza lobu budlelwano, njengokuhluka kwamasiko noma kofuzo phakathi kwabantu abadla isobho njalo nalabo abanga ().

Kukonke, kudingeka izifundo ezinqala nezesikhathi eside ukuqinisekisa izinzuzo ezikhona zokulahlekelwa kwesisindo sokudla isobho.

Enye into okufanele uyiqaphele ukuthi ukusetshenziswa kwesobho akukakhonjiswanga ukunciphisa ubungozi be-metabolic syndrome, iqembu lezimo ezandisa ubungozi bokuthuthukisa isifo senhliziyo bese uthayipha isifo sikashukela sesi-2 (,).

Ngokuqondene nokudla kwesobho okuqondile, okwamanje abukho ubufakazi besayensi ekusebenzeni kwabo ekwehliseni isisindo.

Kodwa-ke, njengoba iningi lokudla kwesobho kuholela ekwehliseni okukhulu kwama-calories, ukuzilandela kungenzeka kukusize wehlise isisindo (,).

Futhi ama-calories ambalwa owadlayo ekudleni kwesobho, imvamisa isisindo esengeziwe ozosilahla.

Mane ukhumbule ukuthi njengakwezinye izidlo eziphansi zekhalori, isisindo esiningi esilahlekile ezinsukwini ezingama-5-10 kungenzeka kungenxa yamanzi kunokulahleka kwamafutha ().

Ngaphezu kwalokho, njengoba ukudla ngokuvamile kungokwesonto noma ngaphansi kuphela, cishe uzophinda uthole isisindo osilahlile ngaphandle kokuthi ukwazi ukushintshela ohlelweni lokudla ngokunciphisa isisindo ().

Njengoba isobho lokudla ubhontshisi lincoma ukushintshela kuphethini yokudla esuselwa ezitshalweni, kungaba nempumelelo yesikhathi eside kunaleyo eminye.

Ukudla isobho njalo kuye kwaxhunyaniswa nesisindo somzimba esiphansi. Kodwa-ke, akukho ucwaningo olwanele ngezinzuzo zokudla kwesobho zokwehlisa isisindo. Noma kunjalo, ngenxa yemvelo ephansi yekhalori yalezi zinhlelo zokudla, kungenzeka ulahlekelwe isisindo esithile esikhathini esifushane.

Izinzuzo ezingaba khona

Ngaphezu kokukusiza ukuthi wehlise isisindo ngokushesha, ukudla kwesobho kunganikela ngezinzuzo ezengeziwe, kufaka phakathi:

• Ukwanda kokudla kwemifino. Imifino inikela ngamavithamini abalulekile kanye nezinhlanganisela zezitshalo ezizuzisayo. Futhi, ukwanda kokudla kuye kwaxhunyaniswa nengozi encishisiwe yokuthola isisindo nokukhuluphala (,).
• Ukwanda kokudla kwe-fiber. Njengoba zivame ukuba nemifino ephezulu, futhi kwesinye isikhathi ziqukethe ubhontshisi, okusanhlamvu okuphelele, noma izithelo, lokhu kudla kunganikeza inani elifanele le-fiber, okungasiza ukunciphisa isifiso sokudla ().
• Ukunyuka kwamanzi. Lokhu kudla kungathuthukisa ukungena kwamanzi usuku lonke. Ngaphezu kokuxhasa imisebenzi eminingi ebalulekile emzimbeni, ucwaningo luphakamisa ukwanda kokungenwa kwamanzi kungasiza emizamweni yokunciphisa isisindo (,).
• Kulula ukulandela. Njengakwezinye izidlo ezinemfashini, ukudla kwesobho ngokuvamile kuneziqondiso eziqinile ezenza kube lula ukuzilandela.
• Khuthaza ukudla okususelwa ezitshalweni. Abanye, njengokudla kwesobho sikabhontshisi, kungakusiza ukuthi ushintshele kuphethini yokudla esuselwa ezitshalweni. Ukudla ukudla okuncike ezitshalweni kuye kwaxhunyaniswa nokwehla kwengozi yokukhuluphala nokusekela ukwehla kwesisindo ().

Kodwa-ke, khumbula ukuthi isonto elilodwa noma amabili kuphela okwandisiwe kwemifino, ifayibha, namanzi cishe akunakuba nezinzuzo ezizwakalayo zesisindo nempilo yesikhathi eside, ngaphandle kwalapho ukulandela indlela yokudla kukusiza wenze izinguquko zokuphila okuhlala njalo.

Ukudla kwesobho ngokuvamile kulula ukulandela futhi kungasiza ekukhuphuleni ukudla kwakho amanzi, i-fiber, nemifino. Ngenkathi lezi zinguquko zingaba lusizo, uzodinga ukugcina lokhu kukhuphuka ukuvuna imiphumela yesikhathi eside.

Ama-Downsides

Ngaphandle kokudla kwesobho sikabhontshisi kaGreger, okunye okwehla kakhulu ekudleni kwesobho ukuthi iningi lazo alihloselwe ukuthi lilandelwe izinsuku ezingaphezu kwezingu-5-10.

Ngakho-ke, ngaphandle kokuthi ube nokudla okusimeme ngokwedlulele kokushintshela kukho, kungenzeka uphinde uthole noma yisiphi isisindo osilahlekelayo ekudleni.

Ngaphezu kwalokho, ucwaningo luphakamisa ukuthi uma uvimbela kakhulu ukudla ikhalori noma ulahlekelwe isisindo esisimeme ngokushesha, kukhona ukwehla kwesilinganiso sakho semethabolic. Lokhu kusho ukuthi umzimba wakho uqala ukushisa amakhalori ambalwa ngosuku kunangaphambili (,,).

Ngenxa yalokho, ngemuva kokuphuma ekudleni, imetabolism yakho eyehlisiwe ingenza kube nzima ukugcina ukulahleka kwesisindo sakho.

Ngokwengeziwe, njengoba ukudla kwesobho njengokudla kwesobho seklabishi kanye nokudla kwe-Sacred Heart kukhawulela impela ezinhlotsheni nakumanani okudla okuvunyelwe, kukhona ukukhathazeka ngokuswela izakhi.

Ngenkathi ukudla ukudla okunomkhawulo wezinsuku ezi-5 kuya kweziyi-10 nje kungenzeki ukuthi kuholele ekusweleni okunomsoco, ikakhulu uma uthatha i-multivitamin, ukunciphisa kakhulu ukudla ikhalori kungaholela emiphumeleni emibi, enjengesiyezi, ubuthakathaka, noma ukukhathala ().

Njengoba iningi lesobho lokudla lenzelwe ukuhlala izinsuku ezi-5 kuye kwezingu-10, akuzona izixazululo ezizinzile zokwehlisa isisindo. Ngaphezu kwalokho, ukunciphisa okunzima nokusheshayo kwama-calories nesisindo kunganciphisa imetabolism yakho, kwenze kube nzima kakhulu ukugcina ukulahleka kwesisindo sakho.

Okubalulekile

Ukudla kwesobho sekuthandwa kakhulu ngokwazi kwabo ukukusiza uchithe inani elikhulu lesisindo ezinsukwini ezi-5 kuye kweziyi-10 nje.

Kodwa-ke, iningi lesisindo esilahlekile kulezi zidlo ikakhulu kungenxa yokulahleka kwamanzi kunamafutha.

Ngaphezu kwalokho, njengoba lokhu kudla kuklanyelwe ukulandela isikhathi esifushane kuphela, cishe uzophinda uthole noma yisiphi isisindo okwazi ukusilahla.

Esikhundleni salokho, njengoba ukudla isobho kungasiza ekunciphiseni isifiso sakho sokudla futhi kunciphise nokudla kwekhalori phakathi nosuku, kungenzeka ukuthi ungcono ngokumane ufake amasobho kuhlelo lokudla olulinganiselayo, olungavimbeli kakhulu lokudla lokuphumelela isikhathi eside.