Lokho Konke Ukudla Okudumile Kukwenza Empilweni Yakho

-Delile

• Kunemigodi evulekile.
• I-metabolism yakho iyahlupheka.
• Ukuguquka kuba yisimo somzimba wakho esingaguquki.
• Buyekeza kwe-

I-Keto, i-Whole30, i-Paleo. Ngisho noma ungakazizami, uyawazi amagama-lezi izitayela zokudla ezithrendayo ezakhelwe ukusenza siqine, sibe mnene, sigxile kakhulu, futhi sibe namandla. Ngayinye isekelwe entweni yesayensi futhi inebhulogi elinentshisekelo labalandeli elinikeza ubufakazi kuyo yonke imithombo yezokuxhumana. Ngenxa yalokho, lezi zinhlelo ziheha kakhulu. "Abantu bafuna ukulawula okwengeziwe empilweni yabo, futhi bayazi ukuthi banamandla okulawula inhlalakahle yabo ngokudla izinhlobo ezithile zokudla," kusho uRobert Graham, M.D., umsunguli we-Fresh Med NYC, umkhuba wezempilo ohlanganisayo.

Isici sekilabhu senza nokudla kwesimanjemanje kukhange: Abangane baqala izinhlelo ndawonye, ​​bashintshane ngamathiphu nezindlela zokupheka ezenziwe zafanelwa, futhi babophezeleke nasesiyalweni esidingekayo, yithi, ukudla okunomsoco, lapho udla khona uhlobo olulodwa lokudla. (Yize kufanele ungadli ukudla nalowo ohlala naye.) Ngakho-ke akumangalisi ukuthi kungani abesifazane abafanelekile bedla ukudla-bezama izindlela eziningana, noma zonke, zalemikhuba yokudla ngenhloso yokuzijabulisa, inselelo, kanye nemiphumela.

Nakuba ukudla komuntu ngamunye kungase kube nokufaneleka kwangempela, ochwepheshe abafana noDkt. Graham bathi ukushintsha njalo amafomula okudla kwakho kungaba nemiphumela emibi uma ukwenza kakhulu noma kaningi. "Umzimba wakho udinga uhlelo olungaguquguquki, oluhlelwe kahle lokudla ukuze uhlale uphilile futhi ungonakalisi isisu sakho kanye nokugaya umzimba," esho. (Enye inketho: ukudla okungu-80/20, okukuvumela ukuthi udle i-pizza, yay!) Nakhu okufanele ukuqaphele kulezi zidlo-kanye namasu ahlakaniphile, asekelwa ngongoti azokusiza ukuthi uhlale uphilile, uphehlwa, futhi ungena kunoma yikuphi uhlelo lokudla.

Kunemigodi evulekile.

Okukhathazeka kakhulu ngokudla okudinga ukuqeda wonke amaqembu okudla ukuthi ulahlekelwa izakhamzimba ezibalulekile kulokhu kudla, "kusho uKristine Clark, Ph.D., RDN, umqondisi wezokudla kwezemidlalo ePenn State University. (Uma ubheka ukudla okuthandwa kakhulu eMelika, uyabona ukuthi sidlile ngokweqile ngokudla kwethu.) Thatha i-keto, i-carb ephansi kakhulu, ukudla okunamafutha amaningi: Uma unciphisa ukudla kwakho kwe-carb ngokweqa okusanhlamvu , izithelo, nemifino, uzosilela ku-fiber, antioxidants, futhi mhlawumbe namavithamini afana no-A no-C, uyachaza. Futhi noma ungashintsha ngokushesha phakathi kokudla, awuphephile ekushodeni. "Ezinsukwini ezintathu nje ngaphandle kwezakhamzimba ezinjengevithamini C ungathola izimpawu zezifo zokushoda ezifana nescurvy, "kusho uClark." Ngakho-ke kubalulekile ukuba nohlelo lokugcwalisa izikhala. "

Ukulungiswa: Ngaphambi kokuzama ukudla, bona ukuthi yikuphi ukudla okungavunyelwe, bese uthola eminye imithombo yezakhi zomsoco wazo. Ngokudla okunobisi oluphansi njenge-Whole30, isibonelo, shintshanisa ngomhluzi wamathambo noma imifino enamaqabunga. (Futhi, ngokweqiniso, ukuqeda ukudla cishe ngeke kukusize ulahlekelwe isisindo.)

I-metabolism yakho iyahlupheka.

Uma ugxuma usuka ekudleni uye kokunye, ukudla kwakho kwansuku zonke kungaqala ukuguquguquka.Ngisho noma unamathela ekudleni okukodwa izinyanga, izinhlelo eziningi ezaziwa kakhulu azidingi ukubalwa kwekhalori, ngakho-ke ungaqeda ukusebenzisa ama-calories angu-2 000 ngesonto elilodwa no-1,200 ngokulandelayo unganakile. Lokho kuguquguquka kuyinkinga, uDkt. Graham uthi: "Uma ukusetshenziswa kwakho kwamandla kungashintshi, kunganciphisa umzimba wakho, ngakho ugcina ukhuluphele." Kungaphazamisa nezindlela zakho zokulamba, kukushiye ucasukile, ukhathele futhi ulambile. (I-BTW, empeleni kukhona ukuxhumana okungaqondakali phakathi kwemizwa yakho nokugayeka komzimba.)

Ukulungiswa: Chitha izinsuku ezimbalwa zokuqala kokudla okusha ulandelela amakhalori akho ukuze uqiniseke ukuthi uhlala ebangeni eliphilile lakho-ngowesifazane ongamakhilogremu angu-140, u-5'4, lokho kungama-calories angu-1,700 kuya ku-2,400 ngosuku, kuya ngomsebenzi wakho Uma kungenzeka, yidla ukudla okuncane okune kuya kweziyisithupha usuku lonke ukugcina umzimba wakho uzinzile futhi nendlala yakho ingalawulwa, kusho uDkt. Graham.

Ukuguquka kuba yisimo somzimba wakho esingaguquki.

"Amathumbu akho kanye ne-metabolism kuthatha cishe amasonto amathathu ukujwayela ukudla okusha," kusho uDkt. Graham. Uma uzama ukudla okusha njalo ngenyanga, umzimba wakho uhlala udlala ngokubamba, futhi lokho kungaba nzima kusistimu yakho.

Ukulungiswa: Hlala ohlelweni okungenani amasonto amathathu, bese uhlola ukuthi uzizwa kanjani. Uma unquma ukuyeka, ungashintsheli ekudleni okuphambene nendawo ezungezile (isibonelo, i-keto enzima yenyama ibe yi-carby veganism). Ukushintsha okungazelelwe kwe-carb, amaprotheni, amafutha, noma i-fiber etholakalayo kungabangela ukungakhululeki kwe-GI noma ukushintshashintsha kweshukela egazini okuqeda amandla.

Ukwethula kabusha iqembu lokudla kudinga ukunakekelwa. "Ngemva kwesigamu sonyaka ngaphandle kokudla, ukukhiqizwa kwesisu kwama-enzyme okugaya kungase kushintshe, okwenza kube nzima kuwe ukucubungula ukudla," kusho uClark. Yidla izingxenye ezincane kuphela ekuqaleni. Uma uhlangabezana nezimpawu ze-GI noma isifuba, bonana ne-allergist ukuze uthole ukuthi ingabe unokuzwela kokudla.

Buyekeza kwe-