Kungani Ungafanele Uhlanze Ngemuva Kokudla Kweholide

-Delile

• Buyekeza kwe-

Uma uke washo amagama athi "Angisaphinde ngidle" ngenkathi ubambe isisu sakho esikhukhumele, esicishe siqhume ngesikhathi sesidlo sakusihlwa sokubonga, ungase ucabange ukuyeka ukudla okuqinile okubandayo ngemuva kwedili lakho le-turkey kuwumqondo omuhle. Phela, ukuhlanza ijusi kunikeza ikhefu elifiswa kakhulu ekuhlafuneni nasekugayekeni ukudla, futhi kuza neziqinisekiso ezinhle ezivela kosaziwayo abancane kanye nezimangalo ezihehayo zezempilo nezokwehlisa isisindo ezivela ezinkampanini ezidumile zamajusi.

Kepha ngaphambi kokuthi u-ode amaphakethe ayisithupha aluhlaza ukuthi "akhiphe ubuthi emzimbeni" wakho, kubalulekile ukuqonda iqiniso elinzima lokugwinya mayelana nokwenza ujusi, ikakhulukazi ngemuva nje komkhosi wakho omkhulu wonyaka.

Hhayi Ngokushesha Kakhulu

Ngaphandle kokubuyekezwa okukhazimulayo okuvela kuma-juiceheads akhanyayo, abukho isayensi yokuxhasa ukuthi i-juice iyazihlanza empeleni izifeza izithembiso zabo. Eqinisweni, odokotela abaningi bacabanga ngalokhu njengamabhodlela e-B.S.

“Le ndlela yokudla noma yendlala ayinampilo,” kusho uLynn Allen, M.D., isazi se-endocrinologist se-New York Obesity Nutrition Research Center esibhedlela sase-St. Luke's Roosevelt. Ukuba ne-free-for-all nokudla kabili noma kathathu inani lakho elijwayelekile (i-American ejwayelekile isebenzisa amakhalori angaphezu kwe-4,500 ku-Thanksgiving, ngokusho kweCalorie Control Council) izothumela umzimba wakho ekushayeleni ngokweqile ukuqeda umthwalo omkhulu wokudla akuyona wawuvamise. Njengoba ithimba lakho lendle langaphakathi lilwa nomsebenzi owengeziwe ongalindelekile, uzolwa nobunzima bendawo ethile kanye nokungakhululeki okuphelele. "Uma ufakiwe, uzakhela ukuvuvukala emzimbeni wakho, okungaholela ekuvuvukeni kwamaqakala nokugaya ukudla," kusho u-Allen.

Kufanele uzizwe ukahle ngosuku olulandelayo, noma kunjalo. "Umzimba wakho uzocubungula ngokuphelele wonke lawo ma-calories engeziwe phakathi namahora angama-24, futhi ukuvuvukala kuzokwehla," kusho u-Allen. [Thwetha leli qiniso!] Kunjalo, awudingi noma yimaphi amajusi ukuze ukhiphe ubuthi, kusho uChristopher Ochner, Ph.D., ozakwabo bocwaningo e-New York Obesity Nutrition Research Center e-St. Luke's Roosevelt Hospital Center. Isibindi sakho namathumbu akusindile-phela, kuwumsebenzi wawo ukugcina ukugaya kwakho kusendleleni ngaso sonke isikhathi.

Futhi nakuba isisu sakho sinwetshiwe ukuze sikwazi ukuthwala lezo zinqwaba zesibili, amazambane amaswidi kanye nophayi wamathanga, ungakwazi ukulahla ibhulukwe ngokuphepha. Ukunikezwa okwengeziwe kungokwesikhashana, inqobo nje uma ungaqhubeki nokudla ngokweqile, kusho u-Ochner. Kodwa-ke, noma ngabe usayizi wamathumbu wakho ungakanani, ama-juice ngeke anele ukukusiza isikhathi eside ngoba iningi lalezi zinhlelo zokudla liqukethe i-fiber encane kanye namaprotheni, kanye neziphuzo kuphela ezinganelisi. Ucwaningo oluningi luye lwathola ukuthi iziphuzo zikushiya ukuzwa ukulamba ngokushesha futhi kungenzeka ukuthi udle okuningi ekudleni kwakho okulandelayo kunokudla okuqinile.

Umkhawulo omkhulu wekhalori wokuhlanza ungahle ubuye ngezinye izindlela. "Uma udla ukudla okulinganiselwe kwama-calories angu-800 kuya ku-1,200, umzimba wakho uzoqala ukondla izicubu zamafutha nezicubu," kusho u-Allen. "Yingakho ungazizwa ungcono ngemuva kwesikhashana futhi ungaze wehlise nesisindo, kodwa uzokuzuza konke emuva noma ngaphezulu."

Hlola Amathumbu

Noma kunjalo, ukuphuza i-veggie-laced Kool-Aid kungahle kube nezinzuzo ezithile-ezengqondo nje hhayi ezomzimba. Abesifazane abahlanzayo bathola ukuzethemba emandleni abo, kusho uRamani Durvasula, Ph.D., isazi sokusebenza kwengqondo esisekelwe e-L.A. esinelayisensi nombhali wezincwadi. Uyikho Okwenza Udle. "Ukuhlanza okuqinile kwejusi kungasiza abesifazane bazizwe belawula ukudla nesisindo sabo," echaza. [Tweet this!] Lo muzwa ubaluleke kakhulu ngemuva kokuthi ubonakale ulahle konke ukulawula ku-Thanksgiving (futhi ngubani ongakusola, leli holidi le-yummy liza kanye ngonyaka!).

Kwabanye, ukuhlanza kuba izaba zokuqalisa imikhuba enempilo, njengokudla izithelo nemifino ngaphezulu nsuku zonke nokunciphisa ukuphuza utshwala ne-caffeine. Kwabanye, ukulungisa nje okudlulayo, nakuba kungekona kangako. "Ukuhlanzwa kuhle kakhulu ekuhlanzeni isikhwama sakho semali, futhi lokho kumayelana nakho," kusho u-Ochner.

Hlahla kulokhu

Ungadlula (noma okungenani unciphise) ukuqunjelwa, ukungakhululeki, nokuzizwa unecala ngokudla okuhlakaniphile ku-Thanksgiving. Okokuqala, gorge ku-turkey noma ham-sina, faka ipuleti lakho bese uyilungiselela! Amaprotheni anciphile azokugcwalisa ngokushesha futhi akugcine usuthi isikhathi eside ukuze ube negumbi elincane lokufaka izinto nge-carb-rolling, rolls, kanye nama-dessert. Hlanganisa ipuleti lakho nge-cranberry sauce nemifino, futhi ngoba uyazi ukuthi ngeke ukwazi ukumelana naleyo pie eyenziwe ngamathanga, yidle kancane noma uthathe isilayidi esincane bese uyibiza ngobusuku, u-Ochner weluleka. Ukwenza lula kuzokusiza ukujabulela umzuzu okhethekile ngokwengeziwe, okuyiphuzu eliphelele phela.

Akunandaba ukuthi uzogcina udle kanjani ngoLwesine, woza uLwesihlanu kufanele ugxumele emuva ubuye ekudleni kwakho okujwayelekile-futhi awudingi ukuhlanzwa ukwenza lokho. Nakuba ukudla kungase kube yinto yokugcina engqondweni yakho ngolwesihlanu Olumnyama (cishe uzobe uthengisa ngokubulala abantu), kuhle ukuzila ukudla kancane-njengokulinda uze ulambe ngempela (mhlawumbe ekuseni noma phakathi nemini. ) ngaphambi kokuthi udle. Yeqa okusalile (ngaphandle kwamaprotheni nemifino engenasitashi) futhi umane udle ngendlela elinganiselayo, enempilo ovame ukwenza ngayo.

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