Izeluleko Zokudla Eziphezulu Zokunciphisa Isisindo Kokuhle
-Delile
Asithandi ukukutshela okufanele ukwenze-ungenza ezakho izinqumo ezihlakaniphile. Kepha senza okuhlukile lapha. Landela le mithetho eyisisekelo eyi-11 futhi uzokwehlisa isisindo. Siyathembisa.
Ukwehlisa Isisindo: Pump Pump The Volume
Impela, udinga ukucabanga ngamafutha nama-calories lapho ucubungula isidlo noma isidlo. "Kodwa okuqukethwe umoya namanzi okudla, noma ivolumu, kubalulekile futhi," kusho uBarbara Rolls, Ph.D., uprofesa wezokudla ePenn State futhi umbhali Uhlelo Lokudla Kwevolumetrics. "Ukudla okunomthamo omkhulu kungakugcwalisa ngama-calories ambalwa." Isibonelo, ungahle ungatholi amakhalori ayi-100 omisiwe (cishe 1 cup4 inkomishi) anelise njengama-calories ayi-100 amagilebhisi (cishe 1 inkomishi). Kokunye ukuhlola, abakwaRoll babona abantu abadla isaladi elinqwabelene kakhulu ngomkhiqizo omusha badle amaphesenti ama-calories ayi-8 (kepha bazizwa begcwele) njengalabo ababephethe okokufaka (noma ivolumu ephansi) njengoshizi nokugqoka. Ngevolumu ngaphandle kwekhalori, khetha izithelo nemifino ecebile nge-fiber.
AMAKHONO ANEMPILO: Ukudla okuhle kakhulu kokulala okujulile
Ukuze Unciphise Isisindo: Snuza Kakhudlwana futhi Ulahlekelwe Kakhudlwana
Ukuziphoqa ukuthi uphume embhedeni ukuze uzivocavoca ekuseni kakhulu kungahle kucekele phansi imizamo yakho yokwehlisa isisindo uma ungangeni ngemvume ngokwanele. Ucwaningo olusha oluvela eNyuvesi yaseChicago lwembula ukuthi ukweqa ama-zzz ngenkathi udla umzimba kudala ukuthi umzimba wakho ulahlekelwe ngamanzi amaningi, imisipha, nezinye izicubu-esikhundleni samafutha-okubambezela imetabolism yakho. "Futhi, ukungalali kubeka umzimba wakho ngaphansi kwengcindezi," kusho uSusan Kleiner, Ph.D., R.D., umnikazi weHigh Performance Nutrition eMercer Island, eWashington, "futhi uma lokho kwenzeka, kubambelela emafutheni." Ngaphezu kwalokho, kungakhuphula ukukhiqizwa komzimba wakho kwe-ghrelin, i-hormone ekhuthaza ukudla. Ukwehlisa Isisindo: Ungaphuzi Amakholori Akho
UmMelika ojwayelekile uthola amaphesenti angama-22 wama-calories akhe ansuku zonke (cishe ama-350) eziphuzweni. Inkinga: "Uketshezi luhamba ngokushesha okukhulu esiswini sakho ukuze ingqondo yakho ibone ukusetshenziswa kwekhalori," kusho uKleiner. Ucwaningo olwenziwe kwiAmerican Journal of Clinical Nutrition luthole ukuthi abantu abasika iziphuzo ezinoshukela ekudleni kwabo balahlekelwe yikhilogremu elilodwa ngemuva kwezinyanga eziyisithupha kunalabo abanciphisa inani elifanayo lamakhalori ekudleni.
Futhi ama-sodas akuzona ukuphela kweziphuzo okufanele uziqaphele, kusho uBob Harper, umqeqeshi kwi-NBC's The Biggest Loser. "Ungashisa ama-calories angama-200 uzivocavoca imizuzu engama-30 bese uwabuyisela emzimbeni wakho ngokuphuza isiphuzo sezemidlalo noma i-latte egcwele ushukela."
IZiphuzo Ezinempilo: Ungayiphuza kanjani indlela yakho ibe yincane
Ukuze Unciphise Isisindo: Bhangqa Ukuze Ulungise Phansi
Amaprotheni, avela enyameni, kubhontshisi, namantongomane, nefayibha, atholakala esinkwa sikakolweni ophelele nasemikhiqizweni, ukudla okuyisisekelo okuncane. Okungcono nakakhulu: zidle ndawonye. "I-fibre imunca amanzi futhi ivuvukele esiswini sakho, ithathe isikhala," kusho uKleiner, oyilungu lebhodi lokweluleka le-SHAPE. "Futhi amaprotheni athumela isignali ye-hormone emzimbeni wakho okwenza uzizwe unelisekile." Ucwaningo olushicilelwe kwiNew England Journal of Medicine lukhombisa ukuthi abantu abalandela indlela yokudla ehlanganisa laba bobabili bathambekele ekunciphiseni noma ekulondolozeni isisindo, ikakhulu ngoba abanazo izigaxa zikashukela egazini ezingaholela ekuzidleni.
Ukuze Unciphise Isisindo: Veg Out Kanye Ngeviki
Ongoti bezokudla bayathanda ukwenza ihlaya ukuthi akekho owake wakhuluphala edla izaqathi. Kukhona iqiniso kulokho: Ucwaningo ku-American Journal of Clinical Nutrition lubika ukuthi abadla imifino banamathuba angamaphesenti ayi-15 okusinda ngokweqile noma abakhuluphele kunabangani babo abadla inyama. Lokhu kungenxa yokuthi abantu abadla imifino bavame ukudla ama-calories namafutha ambalwa, nezithelo nemifino eminingi. Kepha awudingi ukuya kubanda-turkey ku, uh, turkey ukuze ubone inzuzo. Zama ukungabi nayo inyama kanye ngesonto: Faka indawo yenkomo emhlabathini ngama-tacos nobhontshisi, noma ube nesangweji le-hummus esikhundleni se-ham yakho ejwayelekile neSwitzerland.
IMIBONO EMISHA YOKUDLULA NGOKUDLULA: Shake isimiso sakho sasekuseni esinempilo Ukuze Unciphise Isisindo: Layisha Ngaphambili Amakhalori Akho
Uyizwile izikhathi eziyisigidi: Ungakweqi ukudla kwasekuseni. "Ukudla into yokuqala kuvuselela ukushiswa kwekhalori yakho," kuchaza u-Bob Harper, owakha ukujima kwe-Bikini Body Countdown. "Uma ungadli kungakapheli amahora amabili uvukile, umzimba wakho ungancipha ukonga amandla." I-Noshing kusenesikhathi ikunikeza amandla futhi iqinise amandla akho okuhlala endleleni efanele usuku lonke. Eqinisweni, abacwaningi boMnyango Wezolimo wase-US bathola ukuthi i-dieters edla isidlo sasekuseni esikhulu iphumelela kakhulu ekulahlekelweni kwamafutha omzimba kunalabo abangenzi isidlo sasekuseni sibe yinto yokuqala. "Abesifazane abaningi kufanele bahlose ukuthola ama-calories angu-300 kuya kwangu-400 ngesikhathi sasekuseni," kusho uBob Harper.
Ngokuxokozela ukuphuma emnyango? Yenza umsebenzi omncane wokulungiselela: NgeSonto, shaya inqwaba yamaqanda abiliswe kanzima (ama-khalori angama-80 lilinye), bese ubhanqa elilodwa nephakethe le-oatmeal esheshayo eyenziwe ngobisi lwe-nonfat nobhanana ocubuziwe (cishe ama-calories angama-290). "Amaprotheni alamba nendlala," kusho uBob Harper, "futhi ama-carbs ayakunika amandla."
AMAQINISO AMAFUTHA: Umhlahlandlela wokuhle, okubi, nokukhuluphele
Ukwehlisa Isisindo: Zenzele Ubungane Namafutha
Amafutha anama-calories ama-carbs noma amaprotheni angaphezu kokuphindwe kabili, kodwa "umzimba wakho udinga amafutha ukuze usebenze," kusho uKleiner. "Uma ungatholi okwanele ekudleni kwakho, ubuchopho bakho buthumela isignali kumaseli akho ukuze ubambelele emafutheni omzimba." Lokhu kusho ukuthi kungadingeka ukuthi ukhulise empeleni ukudla kwakho okunamafutha ukuze unciphise.
Eqinisweni, ucwaningo lwakamuva kuThe New England Journal of Medicine luthole ukuthi abesifazane abadla ukudla okunamafutha alinganiselayo (amaphesenti angama-35 wama-khalori) bakhipha isilinganiso esingamakhilogremu ayi-13 ngaphezulu-futhi bawagcina engekho kunalawo asohlelweni lwamafutha aphansi. Amafutha nawo athatha isikhathi eside ukugaya futhi asize ekulweni nendlala namabhayingi.
Bheka ukutshala imithombo yamafutha njengamafutha omnqumo, amantongomane, nokwatapheya, kanye nenhlanzi, ukuthola amafutha anempilo e-polyunsaturated nama-monounsaturated. Uma ucabanga ukuthi udla amakhalori ayi-1,600 ngosuku, hlose ukugcina ukudla kwakho kwansuku zonke kwamafutha cishe ngamagremu angama-62, noma ama-calories ayi-560.
IMIBONO YOKUDLA NGEMPILO: Ukushintshaniswa okuphezulu kwesazi sezokudla
Ukwehlisa Isisindo: Yenza Ukudla kube Umcimbi Oyinhloko
UKleiner uthi: "Abantu abakwazi lokho abakufaka emilonyeni yabo, ikakhulukazi lapho bedla phambi kwekhompyutha noma i-TV." Kodwa uma ungakunaki ukudla kwakho, udla kakhulu. “Izisu zethu aziboni ukuthi sisuthi uma imiqondo yethu ingagxilile ekudleni,” kusho uRolls. Utusa ukuqopha isikhathi sokuhlala phansi futhi udle okungenani isidlo esisodwa "esinengqondo" ngosuku. Uma kufanele usebenze ngesidlo sasemini, thatha ukuluma phakathi kwama-imeyili bese wenza umzamo oqondile wokunambitha ngayinye.
Ukwehlisa isisindo: Iya Phambili, yiba nalelo khukhi
Ucwaningo olwenziwe kumagazini we-Obesity lubonisa ukuthi abesifazane abathi balandela ukudla okuqinile babengamaphesenti angu-19 amathuba okuba bakhuluphale kunalabo abanohlelo lokudla oluvumelana nezimo. "Uma uthola umqondo wokungabi nalutho, uzibekela ukuhluleka," kusho uJames O. Hill, Ph.D., umqondisi weCentre for Human Nutrition e-University of Colorado, eDenver. "Imvamisa, ukushibilika okukodwa kuzokushiya uzizwe unqotshiwe futhi kukwenze uyeke." Kunalokho, zitike ngaso sonke isikhathi. UKleiner uphakamisa ukuthi uzinikeze amakhadi amahlanu "phuma ekudleni kwami mahhala" masonto onke. Vele ubeke umkhawulo engxenyeni eyodwa isikhathi ngasinye.
IZINDAWO ZOKUZIPHUMELELA NGENXA YOKUZIPHATHA: Zama lezi zindlela zokupheka zikashokolethi eziphansi
Ukwehlisa Isisindo: Yiba Sleuth Yokudla
Iphakheji noma imenyu ingafuna ukuthi ukudla "kuncishiswe-ikhalori," kepha lokho akusho ukuthi ukukhetha okuhle. "Uma sibona lezi zinto ezikusizayo-ezine-carb ephansi, inhliziyo enempilo, noma i-organic, isibonelo-sikholelwa ukuthi singakwazi ukudla okuningi," kusho uLisa R. Young, Ph.D., RD, i-adjunct nutrition professor e-New York University. Ngempela, ocwaningweni lwaseCornell University, abacwaningi bathole ukuthi abadlayo endaweni yokudlela "enempilo" bakuthatha kancane ukudla kwabo ngama-calories acishe abe ngu-200. Hlola ukubalwa kwekhalori! Ungamangala!
AMAQINISO OKUDLA: Ungazikholelwa lezi zinganekwane ezi-7 zokudla ezivamile
Ukuze Unciphise Isisindo: Yehlisa Izitsha Zakho
Ukubala amakhalori kuyindlela eyinhloko yokwehlisa isisindo, kepha kuyahambisana nokulawulwa kwengxenye. “Sivame ukudla ngokweqile ngoba ngokuvamile ‘sidla ngamehlo ethu’—uma sikubona epuletini lethu, ubuchopho bethu bucabanga ukuthi kufanele sikuqedele,” kusho uYoung. Ukugcina iserver isheke, sebenzisa ipuleti elincane. Abaphenyi baseCornell University bathole ukuthi abantu abadla ama-hamburger kusoso babekholelwa ukuthi babedla isilinganiso sama-calories angamaphesenti angama-20 kunalokho ababeyikho ngempela, kanti labo ababedla amapuleti angama-intshi angu-12 babecabanga ukuthi badle kancane futhi babenganelisekile. Ngakho-ke beka ukudla kwakho okuyinhloko esitsheni sesaladi esikhundleni salokho.