Ukuqala ukudla kungaba yinto esabekayo: kunezindlela eziningi zokwelapha ezimangalisayo, izithembiso zokulahlekelwa amakhilogremu amaningana ngesonto, kanye nemiyalezo ephikisanayo yonke indawo. Kodwa-ke, uma umgomo uwukuzinakekela ngempela, okubalulekile izinhlelo zokudla eziphephile, ezisekelwe ebufakazini ezenzelwe ukugcina isisindo isikhathi eside , hhayi nje "ukulungisa" umzimba wakho wehlobo noma wamaholide.
Kulo mhlahlandlela uzothola, ngokufingqiwe, lonke ulwazi olubalulekile olwabiwe yimithombo engcono kakhulu ngezinhlelo zokunciphisa isisindo eziphephile : ukuthi yini okufanele uyidle nokuthi yini okufanele uyigweme, ukuthi ungayihlela kanjani imenyu yamasonto onke, ukuthi ukudla kweMayo Clinic kanye nokudla okuhlelwe kahle kwaseMedithera kusekelwe kuphi, ukuthi ukudla okulinganiselwe okungu-1200 kcal kubukeka kanjani, nokuthi ungakuhlanganisa kanjani konke lokhu nomsebenzi womzimba ukuze unciphise amafutha ngaphandle kokubeka impilo yakho engozini.
Yini eyenza uhlelo lokudla luphephe ngempela?
Uhlelo lokudla oluphephile alulinganiswa kuphela ngenani lamakhilogremu alahlekile , kodwa nangendlela oluthinta ngayo impilo yomzimba neyengqondo, ngekhono lalo lokugcinwa isikhathi eside, kanye nenhlonipho oluyibonisa ngezidingo zokudla komuntu ngamunye.
Ubufakazi buyavuma ukuthi ukudla okuphephile kokwehlisa isisindo kufanele kulandele lezi zimiso eziyisisekelo: ukunikeza amandla anele (ukugwema ukudla okunemikhawulo eminingi), kufaka phakathi wonke amaqembu okudla, ukubeka phambili ukudla okusekelwe ezitshalweni, nokusebenzisa amasu okupheka alula, anamafutha aphansi . Ukusuka lapho, inani, isikhathi, kanye nemininingwane ethile kuyashintshwa kuye ngomuntu ngamunye.
Esinye sezici ezibaluleke kakhulu amandla: ukuze wehlise amafutha, kudingeka ibhalansi yamakhalori angalungile , okusho ukuthi udinga ukushisa amakhalori amaningi kunalawo owadlayo. Kodwa lokho akusho ukuthi "cishe ungabi nalutho": ukudla okungaphansi kuka-1200 kcal akukhuthazwa kakhulu kubantu abadala ngoba kwandisa kakhulu ingozi yokuntuleka kokudla, ukukhathala, ukukhubazeka okuvamile, ukungalingani kwamahomoni, izinkinga zezinso, izinkinga zokudla, futhi, ngaphezu kwalokho, kukhuthaza umphumela odumile we-yo-yo.
Esinye isibonakaliso sokuphepha ukuthi ukudla akuqedi amaqembu okudla aphelele anconywayo eziqondisweni zokudla okunempilo . Ngokuvamile ukugwenywa ngokweqile: akusebenzi ngokuphelele ama-carbohydrate noma ukuguqula amafutha abe izitha, kodwa kukhethwa imithombo engcono yalezo zakhi zomzimba (okusanhlamvu okuphelele, amafutha anempilo, amaprotheni angenamafutha amaningi, njll.).
Okokugcina, uhlelo oluphephile lunesimiso esisodwa esicacile: akukho ukudla okukodwa okusebenzela wonke umuntu . Ukwenza ngokwezifiso (ubudala, isisindo, izimo zezokwelapha, imithi, umsebenzi womzimba, izintandokazi, amashejuli) kanye nesiqondiso sochwepheshe kubalulekile ukuze kulungiselelwe izincomo ezijwayelekile kumuntu ngamunye.
Amaqembu okudla: yimaphi okumele uwabeke eqhulwini nokuthi yimaphi okumele akhawulelwe
Amashadi okudla okunempilo wonke ayavumelana ngomyalezo owodwa ophindaphindwayo ngenxa yesicanucanu: isisekelo sokudla okuphephile kokwehlisa isisindo kufanele sibe nokudla okusha nokucutshungulwe kancane , ikakhulukazi lokho okuvela ezitshalweni, hhayi imikhiqizo yezimboni ecutshungulwe kakhulu.
Uma kukhulunywa ngezithelo, zonke izithelo ezintsha ziyanconywa , ikakhulukazi uma zisesikhathini , ngoba zinikeza i-fiber, amavithamini, amaminerali, kanye nomuzwa wokugcwala ngamakhalori ambalwa. Ngokuphambene nalokho, kungcono ukunciphisa izithelo ezisemathinini ezigcwele ushukela, ukhukhunathi onamafutha, kanye nezithelo ezomisiwe ezinoshukela omningi (amadethi, amagilebhisi omisiwe, njll.), ezikhula ngokushesha zibe amakhalori amaningi uma zidliwa ngokweqile.
Iziqondiso zemifino zifana kakhulu: cishe zonke ziyanconywa, zingaphekiwe noma ziphekiwe, kungcono ngesikhathi sonyaka , futhi kufanele zifakwe kokubili emini nakusihlwa. Okungavunyelwe akuyona imifino ngokwayo, kodwa kunalokho amalungiselelo anamafutha amaningi (ukudla okuthosiwe, ama-stir-fries aqinile, ama-gratins anokhilimu kanye noshizi onamafutha amaningi), okwandisa kakhulu inani lama-calorie esitsheni.
Eqenjini lobisi, iziqondiso ziphakamisa ukuthi imikhiqizo yobisi enamafutha amancane noma enamafutha amancane (ubisi, iyogathi, ushizi wekotishi, ushizi onamafutha aphansi onamafutha angaphansi kuka-10%) ibekwe phambili ukuqinisekisa ukuthi i-calcium neprotheni ziyadliwa ngokwanele ngaphandle kokufaka amafutha amaningi agcwele. Ukusetshenziswa ngokweqile kwemikhiqizo yobisi enamafutha agcwele, ushizi onamafutha amaningi, ukhilimu, kanye nama-dessert obisi amnandi akukhuthazwa, njengoba lokhu kuhlanganisa amafutha noshukela ngendlela engasiza ekunciphiseni isisindo.
Ngokuphathelene nokusanhlamvu nezilimo eziyizigaxa, kunconywa ukugxila esinkweni, amazambane, i-pasta, ilayisi, kanye nokusanhlamvu kwasekuseni okungafakwanga ushukela, ubeka phambili izinhlobo zokusanhlamvu okuphelele ngenxa yokuqukethwe kwazo okuphezulu kwefayibha kanye nomphumela wokusuthisa. Umgomo ukugwema ukudla okunamafutha amaningi (njengamazambane athosiwe, i-pasta enososo olucebile, kanye nezitsha zerayisi ezinenyama eningi ecutshunguliwe) kanye nokusanhlamvu okucolisisiwe okunoshukela owengeziwe, kanye nama-pastry namabhisikidi amnandi.
Imifino iyitshe elibalulekile kunoma yikuphi ukudla okunempilo: amalentili, ama-chickpeas, ubhontshisi, uphizi, ubhontshisi obanzi... konke kuhambisana kahle nokudla kokunciphisa isisindo ngenxa yokuhlanganiswa kwamaprotheni asekelwe ezitshalweni, i-fiber, kanye nezindleko eziphansi. Isihluthulelo, futhi, sisekulungiseleleni: izitsha ezine-chorizo, i-bacon, isoseji yegazi, namafutha ezilwane azibe zilula futhi kufanele zigcinelwe imicimbi ekhethekile.
Uma kukhulunywa ngenyama, kugxilwe ekusikeni okungamafutha amaningi : inkukhu ne-turkey engenasikhumba, unogwaja, inyama yenkomo nengulube engamafutha amaningi, inyama yenkukhu ebandayo esezingeni eliphezulu, kanye ne-ham ephekiwe noma i-Serrano engenamafutha abonakalayo. Kunconywa ukunciphisa noma ukugwema inyama enamafutha amaningi (iwundlu, idada), inyama yangaphakathi (ubuchopho, izinso, njll.), amasoseji (i-chorizo, i-salami, i-mortadella, amasoseji, isoseji yegazi), kanye nemikhiqizo enamafutha njenge-foie gras, ama-pâtés, ne-bacon, ngenxa yobuningi bawo obuphezulu bamakhalori kanye negalelo lawo lamafutha agcwele nosawoti.
Isimiso esifanayo siyasebenza ezinhlanzini: izinhlanzi ezimhlophe (i-hake, i-sole, i-monkfish, i-sea bass, njll.) kanye nezinhlanzi ezinamafutha (i-salmon, ama-sardine, i-tuna, njll.) zinconywa kakhulu , ikakhulukazi izinhlanzi ezinamafutha ngenxa yama-acid ayo e-omega-3 fatty, uma nje ziphekiwe kuhhavini, ziyosiwe, ziphekiwe ngomusi, noma zifakwe ku-papillote. Nokho, ukuthosa njalo nokubhakwa ngesinkwa kuguqula ukudla okunempilo kube isidlo esinama-calorie amaningi kakhulu.
Amaqanda afaneleka kahle ekudleni okuphephile uma nje ephekiwe kancane: abilisiwe, abilisiwe, noma e-omelet enamafutha aphansi kuyizinketho ezinhle. Amaqanda athosiwe, ikakhulukazi uma ehambisana nenyama ephekiwe noma amazambane amaningi athosiwe, kufanele agcinelwe imicimbi ekhethekile kakhulu.
Ngokuphathelene neziphuzo, amanzi abhekwa njengokukhetha okuyinhloko , kulandelwe yitiye lezitshalo, ikhofi noma ikhofi engena-caffeine engenashukela, umhluzi wemifino noma ongenamafutha, kanye neziphuzo ezingenashukela ngezikhathi ezithile. Ukusetshenziswa njalo kweziphuzo ezibandayo ezinoshukela, iziphuzo ezidakayo, kanye namajusi ezitolo akukhuthazwa, njengoba lokhu kugxila kushukela nama-calories kuyilapho kungenayo i-fiber.
Eqenjini lamafutha, inkanyezi engaphikiswana ngayo uwoyela womnqumo, okungcono kube yi-extra virgin , kanye namantongomane aluhlaza noma athosiwe (ama-walnut, ama-almond, ama-hazelnut) angathosiwe. Kunconywa ukunciphisa ibhotela, i-margarine, i-lard, uwoyela kakhukhunathi noma wesundu, kanye namantongomane athosiwe ngenxa yephrofayili yawo yamafutha ephansi kanye nokuhlangana kwawo nengozi eyengeziwe yesifo senhliziyo.
Amaswidi (ushukela, uju, ujamu, amaswidi, amaswidi, ushokoledi, i-ayisikhilimu) kanye nezimpahla ezibhakiwe ezithengiswayo (ama-pastry, amakhekhe) adlala indima yesibili kakhulu ohlelweni lokudla oluphephile: angafakwa ngezikhathi ezithile, kodwa hhayi nsuku zonke . Esikhundleni salokho, amaswidi avunyelwe njenge-aspartame, i-acesulfame K, i-saccharin, noma i-stevia anconywa ukuze anikeze ubumnandi, kugwenywe umbono ongalungile wokuthi "angenashukela" kusho ukuthi angadliwa ngaphandle komkhawulo.
Okokugcina, isigaba sokudla okusemathinini nokuphekiwe kusengaphambili: ama-pickle, ama-preserve emvelo noma afakwe ku-pickle singafakwa ngokulinganisela, siqaphele usawoti, kodwa kuyanconywa ukunciphisa ama-preserve anosawoti, abhemayo kanye namafutha, kanye nemikhiqizo ephekiwe kusengaphambili yezimboni (ama-pizza, ama-lasagna, afakwe isinkwa, ukudla okulula), agxila kumafutha amabi, ufulawa ocoliwe kanye ne-sodium eningi.
I-Mayo Clinic Diet: Uhlelo Oluhlelekile Futhi Oluguquguqukayo
Phakathi kwezinhlelo zokwehlisa isisindo ezihlonishwa kakhulu umphakathi wesayensi, i- Mayo Clinic Diet ivelele njengohlelo oluphelele oludlula kude uhlu olulula lwezitsha. Yasungulwa yithimba lodokotela nochwepheshe bokwehlisa isisindo, umgomo wayo ukusiza ukuguqula imikhuba yokuphila ukuze kufezwe futhi kugcinwe isisindo esinempilo.
Le ndlela ibeka phambili ukushintsha indlela yakho yansuku zonke : ukudla izithelo nemifino eminingi, ukugwema ukudla phambi kwethelevishini, ukuzivocavoca okungenani imizuzu engama-30 ngosuku, kanye nokuhlakulela isisusa sangaphakathi sokusekela izinguquko. Ukudla akudingi ukubalwa kwamakhalori okunembile noma ukuqedwa kwamaqembu okudla aphelele; kunalokho, kukhuthaza ukufunda ukwenza izinqumo ezingcono nokuphatha ubukhulu besabelo.
Lolu hlelo luhlelwe ngezigaba ezimbili eziyinhloko. Esokuqala, esibizwa ngokuthi “Lose It!” , sithatha cishe amasonto amabili futhi sihlose ukunikeza umfutho wokuqala: phakathi nalesi sikhathi, kunengqondo ukunciphisa ngokuphephile phakathi kuka-2,7 no-4,5 kg ngokufaka imikhuba emihlanu enempilo, ukususa imikhuba emihlanu engemihle, kanye nokwamukela eminye imikhuba emihlanu emihle. Lesi sigaba sinikeza umfutho wengqondo ngoba sikuvumela ukuthi ubone izinguquko ezibonakalayo ngokushesha okukhulu.
Isigaba sesibili, esibizwa ngokuthi “Phila Ngakho!” , senzelwe indlela yokuphila yesikhathi eside. Lapha, izihloko ezifana nokukhethwa kokudla, ubukhulu besabelo esifanele, ukuhlela ukudla, ukuzivocavoca, kanye namasu okusungula imikhuba enempilo zihlolwa ngokujulile. Kulesi sigaba, ukwehla kwesisindo kuvame ukuba kancane kancane, cishe ku-0,5 kuya ku-1 kg ngesonto, kuze kube yilapho isisindo esiqondiwe sesifinyelelwe, ngenhloso yokusigcina kamuva.
Enye yamandla alolu hlelo yipiramidi yesisindo esinempilo yeMayo Clinic , egcizelela ukudla okunama-calorie aphansi kodwa okusuthisa kakhulu, ikakhulukazi izithelo nemifino ngobuningi obungenamkhawulo, kulandelwe okusanhlamvu okuphelele, amaprotheni angenamafutha amaningi, namafutha anempilo. Lapho ukudla kwakho kwansuku zonke kusondelene nesisekelo sepiramidi futhi lapho usuka phezulu (amaswidi, amafutha agcwele, ukudla okucutshungulwe kakhulu), kuba lula ukulawula ukudla kwakho kwama-calorie ngaphandle kokuzizwa ulambile.
Ngokombono ongokoqobo, i-Mayo Clinic Diet inikeza izinsiza zedijithali ezifana nedayari yokudla, ilogi yokuzivocavoca, kanye ne-weight tracker , okusiza ukugcina ukunamathela. Ngaphezu kwalokho, lolu hlelo luzivumelanisa nezindlela zokudla ezahlukene: lungalandelwa ngamamenyu ajwayelekile, ama-vegetarian, noma aphefumulelwe yiMedithera, anamazinga ahlukahlukene amakhalori ukuze avumelane nezidingo zomuntu ngamunye.
Ukuze sikunike umbono, imenyu ejwayelekile yesitayela saseMedithera engama-kcal angu-1200 ingafaka isidlo sasekuseni se-oats emanzi nezithelo, isidlo sasemini sesobho le-legume nemifino, isidlo sakusihlwa senkukhu ebhakiwe nemifino, kanye nokudla okulula kwemifino eluhlaza nezithelo . Ama-dessert amnandi awasuswa, kodwa anqunyelwe cishe kuma-kcal angu-75 ngosuku, noma asakazeke kulo lonke isonto.
Izinzuzo zalolu hlobo lohlelo zicacile: ukwehla kwesisindo kancane kancane, ukuncipha kwengozi yesifo sikashukela , isifo senhliziyo, umfutho wegazi ophakeme, noma i-sleep apnea , kanye nokuthuthuka okuphelele kwenhlalakahle. Kodwa-ke, kunconywa njalo ukubonisana nodokotela, ikakhulukazi uma kunezimo ezikhona kakade (njengesifo sikashukela), ukulungisa ubukhulu besabelo, ukubeka imifino phambili kunezithelo kwezinye izimo, nokulungisa umsebenzi womzimba.
Ukudla kwaseMedithera, uma kwenziwa kahle: iphethini wonke umuntu othi uyayilandela (kodwa ayihlali enamathela kuyo)
Uma ubuza abantu baseSpain, cishe wonke umuntu uthi ulandela ukudla kwaseMedithera . Kodwa-ke, uma uhlaziya imikhuba yangempela, uyabona ukuthi kancane kancane sesishintshe indlela yendabuko ngeyaseNtshonalanga kakhulu, egcwele ukudla okucutshungulwe kakhulu, amakhekhe, iziphuzo ezibandayo, kanye nenyama ecutshungulwe kakhulu.
Ukudla okuhlelelwe kahle kwaseMedithera kubonakala ngenani elikhulu lokudla okusha okusekelwe ezitshalweni : izithelo, imifino, ubhontshisi, okusanhlamvu okuphelele, amantongomane, nembewu, kanye namafutha omnqumo (okungcono kakhulu i-extra virgin) njengamafutha okupheka ayinhloko. Lokhu kuhambisana nokusetshenziswa okulinganiselwe kwemikhiqizo yobisi (ikakhulukazi ebilisiwe njenge-yogurt noshizi), inhlanzi nokudla kwasolwandle, amaqanda, nenyama emhlophe, kanye nokudla okulinganiselwe kakhulu kwenyama ebomvu, ukudla okucutshunguliwe, kanye nemikhiqizo enoshukela noma enosawoti omningi.
Amafutha omnqumo angenye yezisekelo zalokhu kudla: ahlinzeka ngamafutha anempilo enhliziyweni kanye nama-antioxidants . Nakuba intengo yawo ikhuphukile, kuvame ukukhonjwa ukuthi ilitha elilodwa, uma lisetshenziswa kahle, lingahlala isikhathi esingaphezu kwenyanga ngezindlela zokupheka ezifanele, okwenza izindleko zalo ngokuphakelwa zibe ziphansi uma kuqhathaniswa neminye imikhiqizo ebizayo nengenampilo.
Ukudla kwendabuko kwaseMedithera nakho kubeka ukubaluleka okukhulu ekudleni kwesizini kanye nokudla okusha emakethe : ukusebenzisa imikhiqizo etholakala minyaka yonke, okuyinto esimweni sethu sezulu evumela izinhlobo eziningi zezithelo, imifino, kanye nemifino eluhlaza. Lokhu kuthuthukisa izinhlobo ezahlukene zezakhamzimba futhi kucebisa izindlela zokupheka ngezitshulu, amasaladi, amasobho, kanye nezitsha ezilula ezifanelana kahle nokudla kokunciphisa isisindo.
Izincomo ezithile zifaka phakathi ukudla okungenani izabelo ezinhlanu zansuku zonke zezithelo nemifino (isibonelo, izithelo ezintathu kanye nezabelo ezimbili zemifino ngesikhathi sasemini nakusihlwa), ubhontshisi okungenani kane ngesonto, inhlanzi emhlophe nenamafutha njalo (kufaka phakathi nezinhlanzi ezingabizi njenge-mussels), amantongomane nembewu kawoyela (ama-alimondi, ama-walnuts, ama-hazelnuts, imbewu ye-sunflower noma ithanga) kanye nokusanhlamvu okuphelele, kugxilwe kakhulu esinkweni sokusanhlamvu esiphelele noma esiphelele esinosawoti omncane.
Ngasohlangothini lwamaprotheni ezilwane, kunconywa ukuthi kubekwe phambili amaqanda, izinkukhu (inkukhu, i-turkey), unogwaja, kanye nemikhiqizo yobisi ebilisiwe , kuyilapho kunciphisa ukuvama kokudla ingulube, inyama yenkomo, kanye newundlu. Ngaphakathi kokudla kwaseMedithera, lezi nyama zokugcina zibhekwa njengezikhethwa ngezikhathi ezithile kunokuba zibe yisici esiyinhloko sokudla kwansuku zonke.
Izifundo ngale ndlela, njenge-PREDIMED kanye ne-PREDIMED-Plus, zibonise izinzuzo eziphawulekayo: ukwehla okufika ku-30% ezigamekweni ezinkulu zenhliziyo (ukuhlaselwa yinhliziyo, isifo sohlangothi, ukufa kwenhliziyo), ingozi ephansi yokuthola isifo sikashukela sohlobo 2 (engaphansi ngo-40% uma kuqhathaniswa nokudla okunamafutha aphansi), ukwehla okuphawulekayo kwengozi yomdlavuza webele, kanye nezinga eliphansi lokucindezeleka, kanye nokwehla cishe ngo-41% kwezinye izihlaziyi.
Nakuba isiko laseMedithera lihlanganisa iwayini njengento yendabuko, manje sesiyazi ukuthi akukho tshwala olungenazo nhlobo izingozi , ikakhulukazi maqondana nomdlavuza. Kukhona idatha ethile ephakamisa umphumela ongaba khona wokuvikela inhliziyo weziphuzo ezincane ezibilisiwe (iwayini, ubhiya) ngaphakathi komongo wokudla okunempilo kakhulu, kodwa isincomo esijwayelekile sisacacile: utshwala obuncane, kungcono, futhi akukho okungcono nakakhulu.
Kungenzeka futhi ukudla ngendlela yaseMedithera uma udla ngaphandle uma ukhetha ngokucophelela: izindawo zokudlela ezinikeza izitsha ezinemifino, imifino, inhlanzi, inyama emhlophe nezithelo njenge-dessert , ucele amasoso eceleni, khetha isinkwa se-wholemeal, ukhethe amanzi njengesiphuzo futhi ungangabazi ukwabelana ngezingxenye noma ukuthatha okusele ukuze ungaziphoqeleli ukuqeda ipuleti.
Isibonelo sokudla okulinganiselwe kwe-1200 kcal yokulahlekelwa isisindo
Uma kudingeka uhlelo oluqondile, abantu abaningi baphendukela ekudleni okulinganiselwa ku-1200 kcal njengesiqalo, uma nje kukhona ukuqondisa kochwepheshe futhi kulungiselelwe umuntu ngamunye. Lolu hlobo lokudla, uma luklanywe kahle, lungahlukahluka, lwanelise, futhi luphelele ngokomsoco.
Izici zokudla okuphephile okungu-1200 kcal zifaka phakathi ukuhlukahluka kokudla kanye namasu okupheka , ukuqinisekisa ukutholakala okuhle kwamaprotheni anenani eliphezulu lezinto eziphilayo (inyama engenamafutha amaningi, inhlanzi, amaqanda, imikhiqizo yobisi), ukunganciphisi ngokweqile uwoyela womnqumo (cishe izipuni ezintathu ngosuku ukuqinisekisa amafutha anempilo), kufaka phakathi ukuphakelwa kwezinhlanzi eziningana zamasonto onke ukuze kuhlinzekwe nge-omega-3, kanye nokunaka ngokukhethekile ukumuncwa kwamanzi emzimbeni.
Ngaphezu kwalokho, kugxilwa kakhulu kokuqukethwe kwefayibha ngemifino, izithelo, ubhontshisi, okusanhlamvu okuphelele, imbewu, kanye ne-oat bran. Le fayibha isiza ukuvimbela ukuqunjelwa, yandisa umuzwa wokugcwala (ukunciphisa ukudla okulula), futhi ithuthukisa ukusebenza kahle kwamandla. Imikhiqizo yobisi ivame ukuba namafutha amancane noma ayinawo amafutha, futhi uma kwenzeka ukungabekezelelani noma ukuthandwa, ingashintshwa ngeziphuzo zezitshalo eziqiniswe nge-calcium, njenge-soy, i-oat, noma ubisi lwelayisi.
Ngokuphathelene namasu okupheka, kunconywa uku-grill, ukubhaka, uku-steaming, ukupheka nge-papillote, noma ukubilisa , ukugwema ukuthosa noku-breading. Phakathi kokudla, ama-herbal teas afana ne-chamomile, i-linden, i-valerian, i-passionflower, i-lemon verbena, noma i-pennyroyal mint ayamukelekile, njengoba esiza ekulawuleni ukukhathazeka ngaphandle kokwengeza amakhalori abalulekile.
Uhlelo lokudla lwamasonto onke oluyisampula lwama-kcal angu-1200 lungase lubukeke kanje: ukudla kwasekuseni kushintshana phakathi kobisi noma ubisi olusekelwe ezitshalweni olunesinkwa sikakolweni ophelele kanye namaprotheni (i-ham, i-turkey, i-hummus), noma i-yogurt enamafutha aphansi ene-oats noma i-muesli ; ucezu lwesithelo luvame ukudliwa phakathi kwasekuseni; isidlo sasemini nesakusihlwa kuhlala kuhlanganisa imifino noma isaladi, kanye nengxenye ephakathi yeprotheni engenamafutha (inkukhu, inhlanzi emhlophe noma enamafutha, unogwaja, iqanda) kanye nesinkwa esincane. Ukudla okulula ngokuvamile kuhlanganisa ubisi noma i-yogurt enamafutha aphansi kanye, ngezinye izikhathi, izithelo noma inani elincane lamantongomane.
Kusukela ngoMsombuluko kuya ngeSonto, imenyu ivame ukuba nezitsha ezifana nopelepele ogcwele inyama engenamafutha, i-hake eyosiwe nesaladi yekhukhamba, isaladi yenkukhu ene-sprout, ubhontshisi oluhlaza ne-tuna, i-sole eyosiwe nemifino, i-turkey burger ene-artichokes, ama-prawn skewers anemifino, noma ama-zucchini fritters . Lokhu kuhlala kuhambisana nesinkwa ngobuningi obulawulwayo kanye nezithelo ze-dessert.
Lolu hlobo lwemenyu luhlanganisa neziphakamiso "zokudla okulula okufanelekile phakathi kokudla ": inani elincane lamantongomane emvelo (ama-walnuts, ama-pistachios, ama-cashews), ibhotela lamantongomane elingu-100%, ubisi olunamafutha amancane, izingcezu zezithelo ezintsha, noma amakhekhe e-oat noma elayisi . Konke lokhu, ukulungisa izingxenye eziphelele ukuze zingadluli umthamo wamandla ohlosiwe.
Ukuhlelwa kwemenyu yamasonto onke kanye nokuhleleka okusebenzayo
Esinye sezihluthulelo zohlelo lokudla oluphumelelayo ukuhlela ukudla . Ukwazi ukuthi uzodlani phakathi nesonto kwenza kube lula ukuthenga, kunciphisa ukuqagela okungenampilo, futhi kukusize uhlale usendleleni ngisho nangezinsuku ezinzima.
Indawo enhle yokuqala ukwakha uhlelo lokudla lwamasonto onke oluhlanganisa ukudla kwasekuseni, kwasemini, kwakusihlwa kanye nokudla okulula, ukusabalalisa kahle amaqembu okudla: imifino kuzo zonke izidlo eziyinhloko, izithelo kaningana ngosuku, ubhontshisi kaningana ngesonto, inhlanzi, amaqanda, inyama engenamafutha amaningi, ubisi noma ezinye izindlela, okusanhlamvu okuphelele kanye nenani elincane lamafutha anempilo.
Ezingeni elisebenzayo, ungasebenzisa amathempulethi achaza ukudla kwakho kwasemini kanye nokudla kwakusihlwa kusukela ngoMsombuluko kuya ngeSonto, abonisa ukuba khona kwemifino (VE), ama-carbohydrate (HC), amaprotheni (PR), kanye namafutha (GR) esitsheni ngasinye ukuqinisekisa inhlanganisela elinganiselayo. Lolu hlobo lwethuluzi lwenza kube lula ukulibona ngokushesha uma udla ngokweqile iqembu elilodwa (isibonelo, inyama ebomvu eningi kakhulu) noma ungalinaki elinye (imifino, imifino, njll.).
Elinye isu eliwusizo ukunikela amahora ambalwa ngesonto, ngokuvamile ngempelasonto, ekulungiseleleni ukudla kusenesikhathi : ukupheka ama-legumes nokuwaqandisa ngezingxenye, ukubhaka amathileyi emifino, ukulungiselela izisekelo zesobho noma umhluzi wemifino, ukupheka okusanhlamvu okuphelele (irayisi elinsundu, i-quinoa), noma ukwenza amasoso alula asekhaya kusenesikhathi (utamatisi, i-ratatouille). Ngale ndlela, phakathi nesonto kulula kakhulu ukuthembela "ezitsheni eziyisisekelo" ezinempilo esikhundleni sokusebenzisa ukudla okulungiselelwe.
Emsebenzini, kuvela izinketho eziningi kakhulu zokwenza ukudla okunempilo kube lula: iziqandisi ezihlakaniphile noma iziteshi zokudla ezintsha emahhovisi , okuvumela abasebenzi ukuba babe namasaladi, ukudla okulinganiselayo, kanye nokudla okulula okunempilo ngaphandle kokusebenzisa umshini wokuthengisa. Noma kunjalo, kusengumqondo omuhle ukuletha izithelo, amantongomane, noma i-yogurt ekhaya ukuze ube nezinketho ezilula ezitholakalayo.
Ukuphuza amanzi emzimbeni kuyingxenye yalolu hlelo: ukusungula umkhuba wokuphuza amanzi njalo phakathi nosuku , ikakhulukazi phakathi kokudla nangaphambi kokudla okuyinhloko, kusiza ukulawula isifiso sokudla nokuthuthukisa umuzwa wokwaneliseka, kanye nokukhuthaza ukusebenza komzimba wonke.
Umsebenzi womzimba nokulawula isisindo: umphelelisi obalulekile
Kungakhathaliseki ukuthi uhlelo lokudla luhlelwe kahle kangakanani, ukwehlisa amafutha ekhwalithi kudinga ukuhlanganiswa nokuzivocavoca umzimba . Akukhona nje ngokushisa amakhalori, kodwa mayelana nokugcina noma ukwandisa isisindo semisipha, ukuthuthukisa impilo yenhliziyo nemithambo yegazi, kanye nokukhulisa izinga lokugaya ukudla.
Ochwepheshe ngokuvamile batusa okungenani imizuzu engama-30 yokuzilolonga ngokomzimba okulingene nsuku zonke , kancane kancane bandise isikhathi namandla ngokuya ngezinga lokufaneleka komzimba kanye nemigomo. Ukuhamba ngokushesha, ukukhuphuka izitebhisi, ukugibela ibhayisikili, noma ukuzivocavoca umzimba okumelana nesisindo kuyizindawo ezinhle zokuqala kulabo abangasebenzi kahle.
Uma kubhekwa ukudla okunama-calorie aphansi, ukuqeqeshwa kwamandla kudlala indima ebalulekile : kusiza ukulondoloza imisipha ngenkathi kulahlekelwa amafutha, kuthuthukisa ukwakheka komzimba, futhi kwandisa izinga lokugaya ukudla. Ukuzivocavoca okufana nama-squats, ama-deadlift, ama-bench press, ama-overhead press, ama-pull-up, kanye nama-rows, okufanelana nezinga lokufaneleka komuntu ngamunye, kuyizinto ezibalulekile ezinhlelweni zokunciphisa isisindo ezingathi sína.
I-Cardio nayo inendawo yayo, yize inezici ezithile: ukuqeqeshwa kwamandla kuvame ukubekwa phambili, kanti i-cardio isetshenziswa njengesengezo . Kungaba ukuzivocavoca okuqhubekayo, okunamandla aphansi noma aphakathi nendawo (ukuhamba ngokushesha, ukugibela ibhayisikili) noma izikhathi ezihlelekile, njalo ngenhloso. Abanye abantu basebenzisa i-cardio ethambile esiswini esingenalutho, kodwa lokhu kufanele kwenziwe ngokuhlakanipha nangaphandle kokuzikhandla, kuqinisekiswe ukuthi uthola isidlo sasekuseni esihle ngemva kwalokho kanye nokudla amandla anele usuku lonke. Ukuze ulandelele inqubekela phambili, kubalulekile ukunaka izimpawu zokuthi ukuqeqeshwa kwakho kuyasebenza , hhayi nje inombolo esikalini.
Ngaphambi kokuqala uhlelo lokuzivocavoca olujulile, ikakhulukazi uma unezinkinga zempilo ezikhona noma ubulokhu uhleli isikhathi eside , kungcono ukukhuluma nodokotela wakho noma uchwepheshe wokuzivocavoca ofanelekayo. Ukuqala ngezikhathi ezimfushane (imizuzu emi-5-10) bese ukhulisa kancane kancane njengoba kuvunyelwe kuyindlela enengqondo yokwakha ukuzethemba nokuthuthukisa ukuqina komzimba ngaphandle kwezingozi ezingadingekile.
Imikhuba, ukuguquguquka, nokugcinwa kwesikhathi eside
Ngale kwenkolelo-mbono yokudla nama-calories, okuhlukanisa uhlelo lokudla oluphephile koluzohluleka yikhono lokuthuthukisa imikhuba yangempela neqhubekayo . Ukudla ngokucophelela (ngaphandle kokuhlola), ukufunda ukuqaphela indlala nokwaneliseka, ukulawula izingxenye ngamapuleti amancane kancane, nokugwema imikhawulo eyeqile kuyizinto ezibalulekile zale nqubo.
Ukuzivumelanisa nezimo kuyisici esibalulekile: uhlelo lokudla oluhle luvumela ukulungiswa . Uma kuvela ukudla ngaphandle, umcimbi, noma uhambo, lokho kulungile: ungalungisa lonke usuku, ukhokhele izinketho ezilula, futhi uqhubeke ngaphandle kwecala. Okubalulekile ukuthi wenzani isikhathi esiningi, hhayi izikhathi ezizimele.
Kubalulekile futhi ukwamukela ukuthi kuzoba namasonto amahle nambi kakhulu, amazinga amancane, kanye nezithiyo. Ukuzibophezela kusho ukubuyekeza uhlelo, ukushintsha izindlela zokupheka, ukulungisa izingxenye, nokulalela umzimba wakho . Ngezinye izikhathi, ukuhlela kabusha imenyu yakho, ukwengeza umsebenzi owengeziwe womzimba, noma ukuthuthukisa ubuthongo bakho kwanele ukuze isisindo sakho siphinde sihambe.
Izibalo zibonisa ukuthi labo abamukela ukudla okuhlelekile nokunokulinganisela, kuhlanganiswe nokuzivocavoca umzimba njalo , banamathuba amaningi okunciphisa isisindo futhi bangasithathi kancane. Akukhona ukuphishekela inani elifanele esikalini, kodwa mayelana nokufinyelela iphesenti lamafutha emzimbeni elinempilo elinciphisa izingozi (ukukhuluphala ngokweqile, isifo se-metabolic, isifo sikashukela sohlobo 2, isifo senhliziyo) futhi sivumele ikhwalithi enhle yokuphila.
Ukuqonda ukwehlisa isisindo njengomsebenzi wezempilo ophelele, osekelwa izinhlelo zokudla eziphephile, amaphethini afana nokudla kwaseMedithera noma eMayo Clinic, ukuhlela okuhle kwamasonto onke, ukuzivocavoca njalo, kanye nobudlelwano obuguquguqukayo nokudla , yikho okwenza umehluko phakathi kwesigaba esidlulayo "sokudla ukudla" kanye noshintsho oluhlala njalo oluya endleleni yokuphila enempilo nejabulisayo.
