Ukudla Kwamasosha: Umhlahlandlela Wabaqalayo (ngohlelo lokudla)

-Delile

• Kuyini Ukudla Kwezempi?
• Ukudla Kwezempi Kusebenza Kanjani?
• Uhlelo Lokudla
• Usuku 1
• Usuku 2
• Usuku 3
• Izinsuku Ezi-4 Ezisele
• Ukudla okungeziwe kuvunyelwe
• Ingabe Ukudla Kwezempi Kususelwa Ebufakazini?
• Ngabe Ukudla Kwezempi Kuphephile Futhi Kusimeme?
• Ungalahlekelwa Ngempela Amaphawundi Ayishumi Esontweni?
• Kungasebenza, Kepha Hhayi Isikhathi Eside

Ukudla kwamasosha njengamanje “kokudla” okuthandwa kakhulu emhlabeni. Kuthiwa ikusiza ukwehlisa isisindo ngokushesha, kuze kufike kumakhilogremu ayi-4.5 (4.5 kg) ngesonto elilodwa.

Ukudla kwamasosha nakho kukhululekile. Ayikho incwadi, ukudla okubizayo noma isengezo odinga ukusithenga.

Kodwa ingabe lokhu kudla kuyasebenza, futhi kuyinto okufanele uzame? Lo mbhalo uchaza konke odinga ukukwazi mayelana nokudla kwamasosha.

Kuyini Ukudla Kwezempi?

Ukudla kwamasosha, okubizwa nangokuthi ukudla kwezinsuku ezi-3, kungukudla okwehlisa isisindo okungakusiza wehlise amakhilogremu afinyelela kwali-10 ngesonto.

Uhlelo lokudla kwamasosha lubandakanya uhlelo lokudla lwezinsuku ezintathu olulandelwa izinsuku ezi-4 zokuphumula, futhi umjikelezo wamasonto onke uphindaphindwa kaninginingi uze ufinyelele isisindo sakho senhloso.

Abasekeli bokudla bathi kwaklanywa ngongoti bokudla ebuthweni lase-US ukuze amasosha abe sesimweni esiphezulu ngokushesha.

Kodwa-ke, iqiniso ukuthi ukudla akuhlangene nanoma yisiphi isikhungo sezempi noma sikahulumeni.

Ukudla kwamasosha kuhamba ngamanye amagama futhi, kufaka phakathi ukudla kwasolwandle, ukudla kwamasosha ngisho nokudla kwe-ayisikhilimu.

Ukudla kwamasosha kungukudla okunesisindo esiphansi samakhalori okusolwa ukuthi kukhuthaza ukuncipha okukhulu kwesisindo ngeviki elilodwa nje.

Ukudla Kwezempi Kusebenza Kanjani?

Ukudla kwezempi kwezinsuku ezi-3 empeleni kwehlukaniswe izigaba ezi-2 esikhathini esiyizinsuku eziyi-7.

Ezinsukwini ezi-3 zokuqala, kufanele ulandele uhlelo lokudla olunama-khalori aphansi ngesidlo sasekuseni, sasemini nesasebusuku. Akukho ukudla okulula phakathi kokudla.

Ukudla okuphelele kwekhalori phakathi nalesi sigaba cishe kungama-calories ayi-1,100-1,400 ngosuku.

Lokhu kuncane kakhulu kunokudla kwabantu abadala, kepha ungabheka izidingo zakho zekhalori usebenzisa lesi sibali.

Ezinsukwini ezi-4 ezisele zeviki, uyakhuthazwa ukuthi udle okunempilo futhi uqhubeke nokugcina ukudla kwakho kwekhalori kuphansi.

Abaxhasi bokudla bathi ungakuphinda ukudla izikhathi eziningana uze ufinyelele isisindo somgomo wakho.

Izinsuku zokuqala ezi-3 zokudla kwamasosha zinohlelo lokudla olubekiwe futhi zibandakanya ukuvinjelwa kwekhalori. Izinsuku ezi-4 ezisele zinemikhawulo embalwa.

Uhlelo Lokudla

Lolu uhlelo lokudla lwezinsuku ezintathu ekudleni kwamasosha.

Usuku 1

Lolu uhlelo lokudla losuku 1. Lufinyelela kumakholori azungeze i-1,400.

Ukudla kwasekuseni:

• Ucezu lwethosi elinezipuni ezimbili zebhotela lamantongomane.
• Uhhafu wamagilebhisi.
• Inkomishi yekhofi noma yetiye (uma uthanda).

Isidlo sasemini:

• Ucezu lwethosi.
• Ingxenye yenkomishi ye-tuna.
• Inkomishi yekhofi noma yetiye (uma uthanda).

Isidlo sakusihlwa:

• I-3-oz (85 gram) yokuhambisa inyama ngenkomishi kabhontshisi oluhlaza.
• Ihhabhula elincane.
• Ingxenye kabhanana.
• Inkomishi eyodwa ye-vanilla ice cream.

Usuku 2

Lokhu kungukudla kosuku 2, okulinganiselwa kuma-calories ayi-1,200.

Ukudla kwasekuseni:

• Ucezu lwethosi.
• Iqanda elilodwa elibilisiwe.
• Ingxenye kabhanana.
• Inkomishi yekhofi noma yetiye (uma uthanda).

Isidlo sasemini:

• Iqanda elilodwa elibilisiwe.
• Inkomishi yoshizi wekotishi.
• Abaqhekezi be-saltine aba-5.
• Inkomishi yekhofi noma yetiye (uma uthanda).

Isidlo sakusihlwa:

• Izinja ezimbili ezishisayo, ezingenayo ibhan.
• Ingxenye yenkomishi izaqathe nengxenye yenkomishi ye-broccoli.
• Ingxenye kabhanana.
• Uhafu wenkomishi ka-vanilla ice cream.

Usuku 3

Nalu uhlelo losuku 3, oluba cishe ama-calories ayi-1,100.

Ukudla kwasekuseni:

• Isigaxa esingu-1-ounce soshizi we-cheddar.
• Abaqhekezi be-saltine aba-5.
• Ihhabhula elincane.
• Inkomishi yekhofi noma yetiye (uma uthanda).

Isidlo sasemini:

• Ucezu lwethosi.
• Iqanda elilodwa, eliphekwe noma ngabe uthanda kanjani.
• Inkomishi yekhofi noma yetiye (uma uthanda).

Isidlo sakusihlwa:

• Inkomishi ye-tuna.
• Ingxenye kabhanana.
• 1 inkomishi ka-vanilla ice cream.

Zizwe ukhululekile ukuphuza ikhofi noma itiye eliningi ngendlela ofuna ngayo, inqobo nje uma ungangezi amakhalori asuka kushukela noma ukhilimu. Phuza namanzi amaningi.

Izinsuku Ezi-4 Ezisele

Okusele kwesonto kubandakanya nokudla.

Ukudla okulula kungavunyelwa futhi ayikho imikhawulo yeqembu lokudla. Kodwa-ke, uyakhuthazwa ukuthi ubeke umkhawulo osayizi bezabelo futhi ugcine inani lokudla ikhalori elingaphansi kwe-1,500 ngosuku.

Ungathola uhlu lwamawebhusayithi nezinhlelo zokusebenza ukulandelela ukudla kwakho kwekhalori kulesi sihloko.

Ayikho eminye imithetho yezinsuku ezine ezisele zokudla.

Izinsuku zokuqala ezi-3 zokudla zinemenyu esethiwe, kanti ezinye ezi-4 zikhawulelwe kancane. Usakhuthazwa ukuba udle okunempilo futhi ukhawulele amakhalori ezinsukwini ezi-4 ezisele.

Ukudla okungeziwe kuvunyelwe

Ukufakwa esikhundleni kuvunyelwe phakathi kwesigaba sezinsuku ezi-3 kulabo abanemikhawulo yokudla, kepha izingxenye kufanele ziqukethe inani elifanayo lamakhalori.

Isibonelo, uma unenkinga yokungezwani kwamantongomane, ungashintsha ibhotela lamantongomane ngebhotela le-alimondi.

Ungashintsha futhi inkomishi eyodwa ye-tuna ngama-alimondi athile uma ungadli imifino.

Konke okubalulekile ukuthi amakhalori ahlala efanayo. Uma ushintsha uhlelo lokudla nganoma iyiphi indlela, udinga ukubala ama-calories.

Abaxhasi bokudla kwamasosha bakhuthaza ukuphuza amanzi kalamula ashisayo, kepha batusa iziphuzo ezinoshukela ezingezona ezabo. Kodwa-ke, asikho isizathu sesayensi sokuthi kungani lokhu kungaba ngumbono omuhle.

Uma unemikhawulo yokudla, uvunyelwe ukufaka okunye kokudla kwama-calories alinganayo.

Ingabe Ukudla Kwezempi Kususelwa Ebufakazini?

Akubanga khona zifundo ngokudla kwamasosha. Kodwa-ke, umuntu ojwayelekile kungenzeka alahlekelwe ngamakhilogremu ambalwa ngenxa yomkhawulo wekhalori wesonto lonke.

Uma amakhalori ambalwa efaka izicubu zakho zamafutha kunokuwashiya, ulahlekelwa ngamafutha. Isikhathi.

Kodwa-ke, abasekeli bokudla bathi kunenzuzo ethile yokwehlisa isisindo ngenxa "yenhlanganisela yokudla" ohlelweni lokudla. Lezi zinhlanganisela kuthiwa zandisa umzimba wakho futhi zishise amanoni, kepha alikho iqiniso ngemuva kwalezi zimangalo.

Ikhofi netiye eluhlaza kuqukethe izinto ezingakhuphula kancane imetabolism, kepha azikho izinhlanganisela ezaziwayo zokudla ezikwazi ukwenza lokhu (,,,).

Futhi, uma ubheka ukudla okuphelele okufakwe kuhlelo lokudla, kumane kungabonakali njengokudla okunamafutha.

Ukudla okuphezulu kwamaphrotheni kukhulisa imetabolism ngaphezu kokunye ukudla (,). Kodwa iningi lokudla ekudleni kwezempi kunamaphrotheni amancane futhi kunama-carbs amaningi, okuyinhlanganisela embi yokwehlisa isisindo.

Abanye abantu futhi bathi lokhu kudla kunezinzuzo ezifanayo zezempilo ngokuzila ukudla ngezikhathi ezithile. Kodwa-ke, akukho ukuzila okuhilelekile ekudleni, ngakho-ke lokhu kungamanga.

Ukudla kwamasosha kungakusiza ulahlekelwe isisindo ngoba sinama-calories aphansi kakhulu. Kodwa-ke, ayinayo inzuzo ekhethekile eyenza iphumelele kakhulu kunezinye izidlo ezinomkhawulo wekhalori.

Ngabe Ukudla Kwezempi Kuphephile Futhi Kusimeme?

Ukudla kwamasosha kungenzeka kuphephe kumuntu ojwayelekile ngoba kufushane kakhulu ukwenza ukulimala okuhlala njalo.

Kodwa-ke, uma ubungalandela lokhu kudla izinyanga izinyanga, umkhawulo oqinile wama-calories ungakubeka engcupheni yokushoda kwezakhi.

Lokhu kuyiqiniso ikakhulukazi uma ungadli njalo imifino nokunye ukudla okusezingeni ngezinsuku zakho zokuphumula.

Ngokwengeziwe, ukudla izinja ezishisayo, ama-crackers kanye no-ayisikhilimu masonto onke kunamandla okudala izingqinamba ze-metabolic. Ukudla okungenamsoco akufanele kube yingxenye yokudla kwakho njalo.

Mayelana nokusimama, lokhu kudla kulula ukukwenza. Akunciki ekuguqukeni kwemikhuba yesikhathi eside futhi kudinga kuphela amandla esikhathi esifushane.

Lokho kushiwo, mhlawumbe ngeke kukusize ugcine isisindo isikhathi eside ngoba akusizi ukuthi ushintshe imikhuba yakho.

Ukudla kwamasosha kungenzeka kuphephile kubantu abaphilile, kepha akufanele kwenziwe isikhathi eside. Cishe akuholeli ekulahlekelweni kwesisindo okuhlala njalo.

Ungalahlekelwa Ngempela Amaphawundi Ayishumi Esontweni?

Lokhu kudla kwaduma ngoba ithi ungalahla amakhilogremu ayi-10 (4.5 kg) ngesonto.

Ngokwethiyori, leli zinga lokwehla kwesisindo kungenzeka kubantu abakhuluphele kakhulu abanciphisa kakhulu ama-calories. Kodwa-ke, ukulahleka kwesisindo okuningi kuzoba ngenxa yokulahleka kwamanzi, hhayi amafutha.

Isisindo samanzi sehla ngokushesha njengoba izitolo zomzimba ze-glycogen zehla, okwenzeka lapho uvimbela ama-carbs nama-calories ().

Lokhu kubukeka kukuhle esikalini, kepha leso sisindo sizophinda sitholakale lapho uqala ukudla ngokujwayelekile futhi.

Kungenzeka ukuthi ulahle amakhilogremu ayi-10 ngesonto. Kodwa-ke, okuningi kwalokhu kuzoba isisindo samanzi, esibuyiswa lapho uqala ukudla ngokujwayelekile.

Kungasebenza, Kepha Hhayi Isikhathi Eside

Uma ufuna ukulahla amakhilogremu ambalwa ngokushesha, khona-ke ukudla kwamasosha kungasiza.

Kepha kungenzeka ubuyise isisindo ngokushesha okukhulu futhi. Lokhu akusikho nje ukudla okufanele okwehlisayo kwesisindo okuhlala njalo.

Uma uzimisele ngokulahla isisindo futhi usigcine, khona-ke kunezindlela eziningi zokwehlisa isisindo ezingcono kakhulu kunokudla kwamasosha.