Ukushayisana namaBhaya kanye nokuncintisana
Ukudla okungena esikhundleni se-calorie kanye neziphuzo ezilawulwa yingxenye noma izinto zokudla, njengemishayo noma ukuthuthumela, okungasetshenziswa njengokufaka esikhundleni sokudla. I-American Academy of Nutrition and Dietetics ithi, "ukuguqulwa kokudla okuqukethe amandla awaziwayo kanye nokwenziwa kwamanzi kuyindlela ewusizo yokuqeda izinkinga zokudla ezibucayi kanye / noma ukuhlelwa kokudla okuyinkimbinkimbi ngenkathi uzama ukufezekisa amandla okwehla kwamandla angu-500 kuya ku-1,000." Lona inani elilinganisiwe lama-kilojoule ongazodinga ukunquma noma ukushisa ukuze ulahlekelwe cishe ngamaphimenti angu-1 kuya ku-1 liviki ngesonto.
I-Academy's weight loss post papers iphinda ibike izifundo eziningana eziye zabonisa imiphumela elinganayo noma enkulu yokulahlekelwa isisindo lapho usebenzisa ukushintshwa kokudla ngokuphambene nezinhlelo zokunciphisa amandla okudla. Ucwaningo lubonise nokuthi labo bantu abane-Type 2 yesifo sikashukela balahlekelwa ngamaphesenti angaba ngu-7 esisindo somzimba wabo ngonyaka owodwa futhi baqhubeka bebika ukunciphisa imithi umabenzisa ukushintshwa kokudla. Nokho, kulezi zifundo, abantu babelokhu bezivocavoca, begcina izidakamizwa zokudla nokufunda ngokudla okunomsoco.
Indlela Ongayisebenzisa Ngayo Ukuguqulwa Kwokudla
1. Gcina ku-M ubuncane: Uma uzosebenzisa indawo yokudla ukuze ulahlekelwe isisindo, ungayisebenzisi kabi. Hlela ukwengeza ukudla okubili kokubili kuya kokubili kanye nesidlo esisodwa nsuku zonke. Kusabalulekile ukuthi ufunde ukuthi udle kanjani ngoba ukushintshwa kokudla kuze kube phakade akusimeme.
2. Sebenzisa njengendlela yokufaka esikhundleni: Ukufaka esikhundleni sokudla esikhundleni sakho sokudla ngaphandle kokuqeda amakholori kwenye indawo kuyoba nemiphumela ephikisanayo-inzuzo yesisindo.
Sebenzisa esikhundleni sakho sokudla lapho uzizwa usengozini kakhulu noma uma uthanda ukudla ngokweqile. Isibonelo, uma uphuma ukudla kwasemini futhi udla ngokweqile kule sidlo nsuku zonke, bese ukhetha ukudla esikhundleni salesi sidlo kungakusiza ukuba uthuthukise ushukela wegazi lakho, unciphise amakholori, futhi uqale ukuqala kwesisindo.
3. Funda indlela yokudla okulinganiselayo: Ukunye ukushintshwa kokudla, ikakhulukazi ukushayisana, ukungabi nento eyodwa-akukho ukuhlafuna okuhilelekile ngesikhathi sokungenisa. Ukwaneliseka kungatholakala kusuka ekufuneni. Kanti futhi, ukudla konke kuthatha isikhathi eside ukuze kusetshenziswe umzimba ngoba umzimba kufanele usebenze okwengeziwe ukuze uwaphule. Ngakho-ke, kubalulekile ukuthi ufunde ukuthi ungadla kanjani ukudla okunomsoco ngoba cishe ngeke usebenzise ukushintshwa kokudla kuze kube phakade. Ukufunda ukudla ukudla okulinganiselayo kungakusiza ukuba ube nempilo enempilo, ugcine isisindo futhi ukhulise umsoco wakho. Ukudla okulinganisela kuhlanganisa amaprotheni aphilile, amafutha enempilo, i-fiber kanye ne-carbohydrate eyinkimbinkimbi.
Cabanga nge-plate yakho. Isibonelo, sebenzisa ipulethi encane, 9 uma kungenzeka-lokhu kuzokwenza kube nokukholelwa kokudla ukudla okuningi. Okwesibini, kuhloswe ukwenza 1/2 yakho imifino yakho engekho-starchy imifino equkethe ama-calories amancane ne-carbohydrate, kodwa ibe namandla okugcwalisa. -starchy imifino nayo icebile ngamanzi, i- fibre , amavithamini namaminerali. Okwesithathu, kuhloswe ukwenza i-1/4 yeplate yakho enamaprotheni-inyama emhlophe yenkukhu, i-turkey, inhlanzi, inyama yenkomo. ipuleti inikezelwa ku-carbohydrate eyinkimbinkimbi-1 ama-potato amancane (ubukhulu begundane lekhompyutha), 1 indebe yamabhontshisi, noma i-1 inkomishi ye-quinoa (ngokugcwele isibalo).
Ngokuvamile, ungasebenzisa isibalo njengengxenye yokuqondisa yokulawula ingxenye ye-carbohydrates. Kubaluleke kakhulu ukuqapha ukudla kwe-carbohydrate ngoba lokhu kuyinkimbinkimbi eyokwenza umthelela wegazi ushukela kakhulu.
4. Yazi Okufanele Uyihlolele : Uma ukhetha ukugudluzwa kokudla esikhundleni, kuhloswe ukukhetha eyodwa nge ushukela olinganiselwe. Kuye ngezidingo zakho zekhalori, ukuxubha kokudla okumele kube khona kufanele kube ngamakhilomitha angama-300 kuya kwangu-500, ngesikhathi esiphezulu. Umqondo wukuthi ukuguqulwa kokudla kuzoletha ukulahlekelwa kwekhalori futhi kukusize ukuba ulahlekelwe isisindo.
Hlela ukugcina indawo yakho yokudla ishukuthele ku-30 kuya ku-45 g we-carbohydrate.
Ufuna futhi ukuba indawo yakho yokudla ibe ne-3 g ye-fiber, okuzosiza ukugcina ugcwele futhi wehlisa izinga lapho ishukela legazi liphuma khona. Ukushintshwa kokudla kwezokuhweba nge-starch engaxhunyiwe noma i-maltodextrin eguqulwayo yancipha kancane kancane kunezithako ezinamakhemikhalidi elicwengile, engasiza ekulawuleni ushukela egazini.
5. Yenza Yakho Yakho: Indlela enhle yokulawula amakholori, izithako, noshukela ukuzithuthukisa ukudla kwakho. Ungasebenzisa i-protein powder efana ne-whey amaprotheni, amaprotheni, noma amaprotheni (uma unesitshalo ) futhi wengeze ukukhishwa ubisi noma indawo yobisi (noma i-yogurt ephansi yamafutha eGreek ukunciphisa ukudla kwe-carbohydrate) nezithelo. Ungaphinda wengeze imbewu yokudla noma i-chia ehlaba umhlabathi ukuze kukhuliswe amafutha enempilo nokudla kwe-fiber. Uma ungathandi ukuvumelana ngokusebenzisa umhlabathi we-flax noma i-chia ungasebenzisa i-almond, i-peanut, noma ibhotela lelanga.
Isibonelo Shake
- 1 i-whey protein powder noma iphrotheni ye-soy noma i-hemp protein (akuwona wonke ama-protein powders adalwe alinganayo.) Hlela ukukhetha owodwa noshukela omncane bese ukhetha owodwa onokwemvelo)
- 1/2 isitsha esincane (ama-ounces angu-3.5) we-yogurt ephansi noma e-vanilla yeGreek yogurt
- Ubisi obisi-4 oz (ungasebenzisa i-almond noma i-soy engasetshenziswanga njenge-substitution)
- I-3/4 indebe ye-blueberries efriziwe
- 4 oz amanzi
- 3 kuya ku-4 ama-cubes e-ice
- 1 ithisipuni yonke-yemvelo noma i-almond ibhotela (ungayifaka esikhundleni sebhotela, i-cashew, noma ibhotela le-peanut)
Engeza i-probiotic ukusiza ukukhuthaza impilo yokugaya.
Okuqukethwe komsoco
Amafutha angu-365, amafutha ayi-8 g amafutha ayi-15 g, ama-13 mg we-cholesterol, i-463 mg ye-sodium, i-potassium engu-819 mg, i-37.5 g we-carbohydrate, i-8 g fiber, i-18 g ishukela, i-41 g amaprotheni
- I-Recipe ibalwa ngokusebenzisa i-100% ehlanzekile ehlanzekile ye-soy protein powder, isitsha se-1/2 se-fat-fat plain i-yogurt yesiGreki, ne-isipuni esisodwa yonke ibhotela le-almond yemvelo
- Ukunciphisa okuqukethwe kwe-carbohydrate ungakwazi ukuqeda ubisi futhi uzongena 6 g carbohydrate no 6 g ushukela
- Yonke okuqukethwe okushukela kule recipe ivela ebisi nasezithelo. Ayikho ushukela oweneziwe.
> Imithombo:
> J Am Diet Assoc. Isikhundla se-American Dietetic Association: Weight Management. 2009; 109: 330-346.
> Verdi, uCassandra. Ukwenza ukudla; i-calorie ephansi-shakes noma imigoqo ingaba yingxenye yecebo elihle lokulahlekelwa kwesisindo. Isifo sikashukela sokubikezelwa. Okthoba 2014; 62-63.