Ukudla Okumhlophe okungu-7 - nokuthi Yini Okufanele Uyidle Esikhundleni

-Delile

• 1. Isinkwa esimhlophe
• Ukushintshaniswa okunempilo: isinkwa esiphelele senhlamvu
• 2. I-pasta emhlophe
• Ukushintshwa okunempilo: i-pasta ephelele yokusanhlamvu
• 3. Irayisi elimhlophe
• Ukushintshaniswa okunempilo: irayisi elinsundu
• 4. Ushukela omhlophe
• Ukushintshaniswa okunempilo: izithelo
• 5. Usawoti
• Ukushintshaniswa okunempilo: amakhambi anemibala nezinongo
• 6. Amazambane amhlophe
• Ukushintshaniswa okunempilo: imifino enemibala
• 7. Amafutha asekelwe ezilwaneni
• Ukushintshaniswa okunempilo: amafutha asezitshalweni
• Okunye ukudla okumhlophe kunempilo kakhulu
• Okubalulekile

I-No White Foods Diet, eyaziwa nangokuthi i-No White Diet, iyindlela yokudla esungulwe emcabangweni wokuthi ukuqeda ukudla okucutshungulwa okunemibala emhlophe ekudleni kwakho kungakusiza wehlise isisindo futhi uthuthukise ukulawula ushukela egazini.

Abaxhasi bathi ukudla okuningi okumhlophe akunampilo, njengoba okuningi kucutshungulwe kakhulu, kuphakeme kuma-carbs, futhi kuqukethe izakhamzimba ezimbalwa kunezihlobo zazo ezinemibala eminingi.

Ngakho-ke, ngokususa ukudla okumhlophe kupuleti lakho, kuthiwa uzibekela ukudla okunomsoco okukhuthaza ukwehla kwesisindo nokubuyisela ibhalansi kashukela egazini.

Ochwepheshe abaningi bezempilo bangavuma ukuthi ukusekela ukukhetha kwakho kokudla ngokuqinile kumbala wokudla kuyindlela elula ukwedlula yokuthola ukudla okunomsoco.

Kodwa-ke, leli su lokudla lingaba nokufaneleka okuthile, ikakhulukazi uma likusiza ukuthi unciphise ukusetshenziswa kwakho kokudla okwenziwe nge-ultra kusetshenziselwa okunamandla kakhulu okunomsoco.

Nakhu ukudla okungu-7 okumhlophe - nokuthi yini okufanele uyidle esikhundleni salokho.

1. Isinkwa esimhlophe

Okunye kokudla okuyisisekelo okususwe ku-No White Foods Diet isinkwa esimhlophe, kanye nokudla okusondelene kakhulu okwenziwe ngofulawa omhlophe, kufaka phakathi ama-crackers, ama-pastries namabele okusasa.

Lapho ufulawa wesinkwa uhlanjululwa, igciwane kanye ne-bran okusanhlamvu kuyasuswa - kanye nenqwaba yefayibha, amavithamini, namaminerali abekwe ngaphakathi kwawo - ngesikhathi senqubo yokugaya ().

Lokhu kubangela umkhiqizo ocebile kuma-carbs kepha untula ezinye izakhi zomzimba ezibalulekile njenge-fiber namaprotheni.

Ucwaningo lubonisa ukuthi ukudla okuphezulu kwezinkwa ezimhlophe kuhlotshaniswa nokuzuza kwesisindo, okungenzeka kube ngenxa yokuncipha komsoco ().

Ngakho-ke, ukunciphisa ukudla kwakho isinkwa esimhlophe kanye nemikhiqizo efanayo yokusanhlamvu esetshenzisiwe kungakusiza ukuthi uphumelele uma ukwehla kwesisindo kuyinjongo yakho.

Ukushintshaniswa okunempilo: isinkwa esiphelele senhlamvu

Isinkwa sokudla okusanhlamvu okuphelele, ama-crackers, nezinhlamvu zasekuseni kwenziwa ngofulawa oqukethe okusanhlamvu okuphelele, kufaka phakathi igciwane kanye ne-bran ().

Lokhu kusho ukuthi umkhiqizo wokugcina ugcina inani lawo lokudla okunempilo ngokwemvelo, uma kuqhathaniswa nozakwabo omhlophe ocwengile.

Ngaphezu kwalokho, ukudla isinkwa sokudla okusanhlamvu akubonakali kunokuthambekela okufanayo kokukhuthaza ukuzuza kwesisindo njengoba kwenza isinkwa esimhlophe ().

Iphrofayili yokudla okunomsoco nokwandisiwe kokuqukethwe kwefayibha nakho kungasiza ekunciphiseni ukuphendula kukashukela egazini lakho futhi kuthuthukise imizwa yokugcwala, okwenza kube lula ukuhlala ngaphakathi kwezidingo zakho zekhalori.

Ukuze uvune lezi zinzuzo, shintsha isinkwa sakho esimhlophe ngezinkwa eziphelele zokusanhlamvu nemikhiqizo yesinkwa efaka kuhlu okusanhlamvu okuphelele, njengokolweni ophelele noma i-oats, njengesithako sokuqala.

Isinkwa esimhlophe nokudla okufanayo okwenziwe okusanhlamvu okucwengiwe kuvame ukuba ne-carbs ephezulu futhi kube nezakhi zomzimba eziphansi. Zama ukuzishintshela izinguqulo eziphelele zokusanhlamvu esikhundleni salokho.

2. I-pasta emhlophe

I-pasta emhlophe ifana nesinkwa esimhlophe ngoba senziwe ngofulawa ocwengileko oqukethe izakhamzimba ezimbalwa kuphela kunenguqulo engachazwanga.

Kuyathakazelisa ukuthi i-pasta emhlophe ayikhonjisiwe ukuthi inyusa isisindo ngendlela efanayo nesinkwa esimhlophe - inqobo nje uma usidla kanye nokudla okubandakanya okunye ukudla okunomsoco ().

Kodwa-ke, osayizi abasebenza nge-pasta ekudleni kwaseNtshonalanga bavame ukuba bakhulu kakhulu.

Uma ungabukhumbuli ubungako besabelo sakho, kungaba lula ukudla kakhulu ngasikhathi sinye, okungaba nomthelela ekudleni ngokweqile kwekhalori nokuzuza kwesisindo okulandelayo.

Ukushintshwa okunempilo: i-pasta ephelele yokusanhlamvu

Ukuze uthole ukondla okunomsoco, khetha i-pasta eyenziwe ngosezi okusanhlamvu.

Ama-pastas okusanhlamvu aphelele aqukethe i-fiber eningi, engakushiya uzizwe ugcwele futhi wanelisekile. I-fiber eyengeziwe ingasiza futhi ekunciphiseni ukugayeka komzimba we-carbs, isekela ukulawulwa koshukela wegazi ().

Ungase futhi uthande ukubheka ezinye izinketho ze-pasta, njengalezo ezenziwe ngemidumba.

Yize ukuthungwa kuhluke kakhulu, ama-pastas asuselwa endumbeni avame ukuba namaprotheni amaningi kanye nefayibha kunezinhlobo eziningi ezisuselwa okusanhlamvu.

Amaphasta enziwe ngezinhlamvu ezihlanjululwe angaba nomsoco omncane kunalawo enziwe ngezinhlamvu ezigcwele. Khetha i-pasta ephelele yokusanhlamvu noma zama lezo ezenziwe ngemidumba ukuthola i-fiber namaprotheni amaningi.

3. Irayisi elimhlophe

Njengesinkwa esimhlophe ne-pasta, irayisi elimhlophe liwela ngaphansi kwesigaba sezinhlamvu ezicwengisiwe.

Irayisi elimhlophe liqala njengokusanhlamvu okuphelele, kepha i-bran ne-germ kuyasuswa ngesikhathi senqubo yokugaya, okuyiguqula ibe isitashi, irayisi elimhlophe elicijile okungenzeka ujwayelene nalo kakhulu.

Irayisi elimhlophe akulona ukudla okonakele ngokwemvelo noma okungenampilo, kepha aliqukethe okuningi ngendlela yokondleka ngaphandle kwama-calories nama-carbs.

Ukungabikho kwe-fiber ne-protein nakho kwenza kube lula kakhulu ukudlula ilayisi elimhlophe, elingaba nomthelela ekuzuzeni isisindo noma ukungalingani kukashukela egazini ().

Ukushintshaniswa okunempilo: irayisi elinsundu

Irayisi elinsundu liyindawo elula, esobala kakhulu esikhundleni selayisi elimhlophe. Ngemuva kwakho konke, irayisi elinsundu liyilayisi elimhlophe nje elingazange licutshungulwe ngezinga elifanayo.

Iphakeme ngo-fiber, amavithamini, namaminerali kunelayisi elimhlophe, ngakho-ke uthola okuningi kulokho okuyisitshalo esifanayo.

Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi irayisi elinsundu lithinta ushukela wegazi ngezinga elincane kakhulu kunelayisi elimhlophe ().

Uma ungalithandi ilayisi elinsundu noma ufuna nje ukuxuba inqubo yakho, ungacabangela ezinye izinketho zokusanhlamvu okuphelele, njengelayisi elimnyama, i-quinoa, noma i-bulgur.

Irayisi elimhlophe livame ukuthinta kabi ukulinganisela koshukela wegazi ngezinga elikhulu kunelayisi eliphelele. Izinhlamvu eziphelele njengelayisi elinsundu nazo ziqhayisa ngama-fiber amaningi, amavithamini, namaminerali kunelayisi elimhlophe.

4. Ushukela omhlophe

Akumangazi ukuthi i-No White Foods Diet iqeda ushukela omhlophe. Noma kunjalo, izinhlobo eziningi zokudla zivimbela izinhlobo ezinoshukela ezimibalabala, kufaka phakathi ushukela onsundu, uju, ushukela we-turbinado, isiraphu ye-maple, nectar nectar.

Lezi zinhlobo zivame ukubizwa ngokuhlanganyela njengoshukela abengeziwe. Ngaphandle kwamakhalori, anikela ngokuncane kakhulu ngokuya ngokudla.

Ngoba ngokuyinhloko zenziwe ngama-carbs alula, ushukela ongeziwe udinga ukugayeka okuncane kakhulu. Zifakwa masinyane egazini futhi zingaba nomthelela ekushintshashintsheni okusheshayo kukashukela egazini.

Ushukela ongeziwe upakisha amakhalori amaningi, noma ngabe osayizi bezingxenye bagcinwa bencane kangakanani, ngakho-ke kulula ukubadlula ngokweqile.

Futhi zixhunyaniswe nemiphumela engemihle yezempilo, njengokuzuza kwesisindo okungafuneki kanye nengozi eyengeziwe yesifo senhliziyo nohlobo 2 lwesifo sikashukela ().

Ukushintshaniswa okunempilo: izithelo

Uma unezinyo elimnandi futhi ukuthola kunzima ukuqeda ushukela ongeziwe ekudleni kwakho, khetha imithombo yeshukela evela ngokwemvelo ekudleni okuphelele njengezithelo.

Izithelo ziqukethe ushukela olula ofana namakhemikhali afana nalawo oshukela abengeziwe. Kodwa-ke, baphinde bapake amavithamini, amaminerali, ifayibha, nama-antioxidants - konke okusiza ukunciphisa imiphumela emibi engavela ngenye indlela lapho udla ushukela uwedwa ().

Ukusetshenziswa ngokweqile koshukela owengeziwe kuxhunyaniswa nokuzuza kwesisindo kanye nengozi eyengeziwe yezifo ezingamahlalakhona. Ngokukhetha okunomsoco ngokwengeziwe, khetha imithombo yokudla ephelele equkethe ushukela ovela ngokwemvelo njengezithelo esikhundleni salokho.

5. Usawoti

Iningi labantu lijwayele ngosawoti wasetafuleni njengokudla okumhlophe, kodwa futhi kuza nangeminye imibala, efana nepinki, okuluhlaza okwesibhakabhaka nokumnyama.

Ngenkathi usawoti othile ubalulekile empilweni, abantu abaningi abalandela ukudla kwaseNtshonalanga badla kakhulu kuwo, iningi livela kokudla okucutshungulwe nge-ultra ().

Ukudla usawoti okwedlulele kuhlotshaniswa nemiphumela ehlukahlukene engemihle yezempilo, kufaka phakathi ingozi eyengeziwe yesifo senhliziyo, isifo sohlangothi, ukukhuluphala ngokweqile nesifo sezinso ().

I-No White Foods Diet igcizelela ukunciphisa ukungeniswa kukasawoti kusuka emithonjeni esetshenzwe kakhulu, njengokudla okusemathinini, ama-condiments, kanye nokudla okulungiselelwe ngaphambili, okuningi okungenzeka ukuthi nakho kunokunye ukudla okumhlophe okungavunyelwe ekudleni.

Ukushintshaniswa okunempilo: amakhambi anemibala nezinongo

Ukunciphisa ukudla kwakho usawoti akusho ukuthi kufanele uphile ngokudla okungenambitheka.

Ngakolunye uhlangothi, ungazama ukukubheka njengethuba lokuzama ukusebenzisa izinhlobonhlobo zamakhambi nezinongo ekuphekeni kwakho.

Amakhambi nezinongo zivame ukuba yimithombo egxilile yama-antioxidants, amavithamini, namaminerali, angadlala indima ekwehliseni ukuvuvukala nasekulawuleni ushukela wegazi ().

Zama ukusebenzisa amakhambi afana ne-oregano, i-basil, i-thyme ne-rosemary, kanye nezinongo ezifana nesinamoni, i-nutmeg, i-turmeric, i-paprika ne-cayenne pepper, ukufaka ukunambitheka ekudleni kwakho ngaphandle kokusebenzisa usawoti.

Usawoti ubalulekile empilweni, kepha izidlo eziningi zesimanje ziqukethe okuningi kakhulu. Ukusebenzisa amakhambi acebile anezakhamzimba nezinongo ukunambitha ukudla kwakho kuyindlela enhle yokunciphisa usawoti ngaphandle kokuyekethisa ukunambitheka.

6. Amazambane amhlophe

Amazambane amhlophe awanampilo ngokwemvelo. Eqinisweni, zingumthombo omuhle wezakhi zomzimba eziningana ezibalulekile, njenge-potassium, i-vitamin C, ne-fiber ().

Noma kunjalo, bathole idumela lokungabi nempilo, ikakhulu ngenxa yezindlela abavame ukuzilungiselela ngazo.

Lapho amazambane amhlophe elungiswa ngezindlela ezingenamsoco kangako, njengokuthosa noma ukuwasebenzisa ngosawoti, okokufaka ikhalori eliphezulu njenge-gravy, maningi amathuba okuba nomthelela ekuzuzeni isisindo nakweminye imiphumela engemihle yezempilo ().

Ngaphezu kwalokho, izindlela eziningi zokudla zesimanje zincike kulezi zinhlobo zamalungiselelo amazambane amhlophe njengesisekelo semifino ngenkathi kungafakwa ezinye izinhlobo zemifino.

Ngakho-ke, uma ujwayele ukudla amazambane amhlophe njengemifino yakho eyinhloko, ukuwathengisela izinhlobo ezahlukahlukene zemifino enemibala kungakusiza ukuthi ungeze izinhlobo eziningi zezakhamzimba ekudleni kwakho.

Ukushintshaniswa okunempilo: imifino enemibala

Uma kukhulunywa ngemifino, ukuhlukahluka kuyinto okumele uyilwele.

Ukudla imifino evela emaqenjini anemibala ehlukahlukene - kufaka phakathi okuluhlaza okotshani, okuwolintshi, okuphuzi, okubomvu, okunsomi nokumhlophe - kuhlotshaniswe nengozi encishisiwe yezimo ezingalapheki njengesifo senhliziyo nomdlavuza wekoloni (,).

Imifino enesitashi, njengamazambane awolintshi, amazambane ansomi, uphizi oluhlaza, nesikwashi sasebusika, konke kwenza indawo enhle kakhulu, enemibala yamazambane amhlophe.

Uma uzama ukunciphisa ama-carbs, zama ukushintshanisa amazambane akho ngemifino engeyona enesitashi, njenge-asparagus, i-zucchini, imifino enamaqabunga, utamatisi, izaqathe, i-bell pepper, noma iklabishi.

Amazambane amhlophe anomsoco kakhulu, kodwa avame ukulungiswa ngokusebenzisa izindlela ezingenampilo. Uma uvame ukudla amazambane amhlophe, zama ukushintshanisa neminye imifino enemibala ukwandisa ukwehluka kokudla.

7. Amafutha asekelwe ezilwaneni

Izinhlobo eziningi ze-No White Foods Diet zibheka amafutha asuselwa ezilwaneni njengokudla okumhlophe futhi ancoma ukuthi anqunyelwe.

Amafutha amhlophe asuselwa ezilwaneni ikakhulukazi abhekisa emafutheni aqhamuka enyameni nasemikhiqizweni yobisi, iningi lawo okungamafutha agcwele.

I-No White Foods Diet incoma ukunamathela enyameni enamafutha kakhulu nemikhiqizo yobisi engenamafutha kuphela - uma ifakiwe nhlobo.

Njengakwezinye izinhlobo eziningi zokudla okumhlophe, amafutha agcweleyo awaphili ngokwemvelo.

Kodwa-ke, ukudla okuphezulu kwazo kungaba nomthelela ekukhuleni kwe-cholesterol kanye nengozi ephezulu yesifo senhliziyo kwabanye abantu ().

Ukushintshaniswa okunempilo: amafutha asezitshalweni

Ucwaningo luphakamisa ukuthi uma ufaka amafutha agcwele ekudleni kwakho ngamafutha angafakwanga ezitshalweni, unganciphisa ubungozi besifo senhliziyo ().

Uma inani elikhulu lokudla kwakho kwansuku zonke okunamafutha njalo livela emafutheni agcwele asuselwa ezilwaneni, cabanga ukushintshanisa amanye awo ngamafutha asekelwe ezitshalweni, njengamafutha omnqumo ne-avocado.

Ungathola futhi amafutha amaningi angenashukela enempilo kusuka ekudleni okuphelele njengamantongomane, imbewu, ukwatapheya neminqumo.

Ukufaka amafutha agcwele asuselwa ezilwaneni ngamafutha angagcotshwe ezitshalweni kungakhuthaza impilo yenhliziyo.

Okunye ukudla okumhlophe kunempilo kakhulu

Okunye ukugxekwa okuyinhloko kwe-No White Foods Diet ukuthi ikwenza kabi ngokungafanele ngokudla okususelwa kumbala wayo.

Umbala wokudla ukutshela okuncane kakhulu ngenani lokudla okunempilo. Ngakho-ke, le ndlela yokwehlisa isisindo ingahle idideke kubantu abazama nje ukufunda ukwenza izinketho zokudla okunempilo.

Yize okunye ukudla okumhlophe kunganomsoco kakhulu kunokunye - okufana nezinhlamvu ezihlanjululwe noshukela - okuningi kunempilo kakhulu futhi ngokuqinisekile kungokokudla okudalelwe ukukhuthaza impilo ejwayelekile kanye nokwehla kwesisindo.

Nazi izibonelo ezimbalwa zokudla okumhlophe okunomsoco:

• Imifino: ukholifulawa, u-anyanisi, u-garlic, i-turnips, i-parsnips, amakhowe
• Amantongomane nembewu: ama-cashews, imbewu yesesame, amantongomane ephayini
• Imidumba: ubhontshisi omhlophe
• Inyama: izinhlanzi ezimhlophe, izinkukhu
• Ubisi: ubisi, iyogathi, ushizi
• Okunye: abamhlophe bamaqanda, ukhukhunathi

Ngokuphawulekayo, ezinye izinhlobo ze-No White Foods Diet zenza okuhlukile kokudla okumhlophe okuthile, njengezinhlanzi, amaqanda, nezinkukhu, kepha ezinye azikwenzi.

Ngakho-ke, kubalulekile ukubhekisisa ukuthi yikuphi ukudla okukhiphayo nokuthi kungani, njengoba okunye kwakho kungakusiza ufinyelele izinhloso zakho.

Ukudla okuningi okumhlophe kunomsoco kakhulu, futhi ukwahlulela ukudla okususelwa kumbala wayo akuyona indlela engcono kakhulu yokusondela ekudleni okunempilo. Esikhundleni salokho, phokophela ukudla ukudla okuphekiwe, okucutshungulwe kancane isikhathi esiningi.

Okubalulekile

I-No White Foods Diet iyindlela ethandwayo yokudla egxile ekuqedeni ukudla okunemibala emhlophe ukuxhasa ukwehla kwesisindo kanye noshukela wegazi.

Ukudla okuningana okumhlophe okungafakwanga kuvela emithonjeni ecutshungulwe kakhulu, njengamabele acolisisiwe noshukela, futhi kungashintshwa kalula ngezinye izindlela ezinomsoco, kufaka phakathi okusanhlamvu okuphelele, izithelo nemifino.

Kodwa-ke, ukuhlola ikhwalithi yokudla kuphela ngombala wayo kungenzeka kungabi yindlela engcono yokunquma ukuthi kunempilo yini. Ukudla okuningi okumhlophe kunomsoco kakhulu futhi kungasetshenziselwa ukuxhasa ukwehla kwesisindo.

Esikhundleni salokho, kungcono ukugxila ekudleni ukudla okuphelele, okucutshungulwe kancane nokwenza ukuzijwayeza lapho kudla okungenamsoco omningi.