Ukutya okunempikiswano :Iisuphu ezithathela ingqalelo kunye nabathandi be-coleslaw - ngaba ukhe weva ngokutya okudinga ukuba unqumle (phantse) konke ukutya ngaphandle kwesuphu yekhaphetshu? Ukutya kweSobho seKhaphetshu, okukwabizwa ngokuba yi-Army Cabbage Diet, i-TJ Miracle Soup Diet, i-Sacred Hospital Diet, kunye ne-Russian Farmer's Diet ngamaxesha ahlukeneyo, ithembisa ukunciphisa umzimba ngokukhawuleza.

Ngokuqinisekileyo, uvile ngokutya imifuno eluhlaza ngakumbi ukunceda ukunciphisa umzimba, kodwa ukutya kwesobho yekhaphetshu kuthatha izinto ukuya kwinqanaba elilandelayo.

Ukutya okunempikiswano

Isebenza njani ukutya kwesuphu yekhaphetshu?

Isebenza kanye njengoko igama libonisa: awutyi nto ngaphandle kwesuphu yekhaphetshu eyenziwe ekhaya ngeveki. Ewe, akukho nto ngaphandle kwesuphu kunye ne-a kakhulu Uluhlu oluthile lokutya okunokutyiwa ukongeza kwisuphu, ngokwahlukileyo-kwaye kubonakala ngathi akunamkhethe-ubungakanani ngosuku ngalunye kwezi sixhenxe.

Ngokomzekelo, ngosuku lwesine lokutya, ngaphezu kokutya izitya ezininzi zesobho njengoko ufuna, ungadla kwakhona ukuya kwiibhanana ezisibhozo kunye nesixa esingenamkhawulo sobisi oluyi-skim. Ngomhla wesihlanu, ufikelela kwiitumato ezintandathu ezintsha kunye nenyama yenkomo engenamkhawulo.

Isicwangciso sithatha kuphela iintsuku ezi-7 kwaye sithembisa iipounds ezili-10 zokulahlekelwa kwesisindo ngelo xesha. Abantu bayakhuthazwa ukuba bathathe ubuncinane iiveki ezimbini phambi kokuphinda isicwangciso.

Yintoni iresiphi yokutya kwesuphu yekhaphetshu?

Kukho iiresiphi ezininzi zesobho zekhaphetshu ezivumelekileyo ekutyeni. Kodwa ngokutsho kweKhaphetshu-Soup-Diet.com, iresiphi yokuya kuyo ibandakanya indibaniselwano yetswele, igalikhi, iipepile, iitumato, iminqathe, amakhowa, iseleri, ikhaphetshu, kunye nejusi yeV8 kunye namanzi.

Yintoni enye ongayidla kwisidlo sesobho sekhaphetshu?

Isidlo seSobho seKhaphetshu sinesicwangciso sokutya seentsuku ezi-7 esidwelisa into onokuyitya ukongeza kuyo nayiphi na isuphu yekhaphetshu oyifunayo.

Isuphu yekhaphetshu

• Usuku loku-1: iziqhamo ezingenamkhawulo (ngaphandle kweebhanana), itiye elingenashukela, ijusi ye-cranberry, amanzi
• Usuku lwesi-2: Imifuno emitsha, eluhlaza okanye ephekiweyo njengoko ifunwa (ngokugxininisa kwimifuno enamagqabi), ngaphandle kweembotyi ezomileyo, ii-peas kunye nengqolowa. Iitapile ezinkulu ezibhakiweyo kwisidlo sangokuhlwa.
• Usuku 3: Iziqhamo kunye nemifuno kangangoko uthanda (ngaphandle kweebhanana)
• Usuku 4: Ukuya kwiibhanana ezisibhozo kunye nobisi olunamda olungenamkhawulo
• Usuku lwesi-5: Ukuya kuthi ga kwiitamatisi ezintandathu ezintsha, phakathi kwe-10 kunye ne-20 grams yenkomo eyosiweyo okanye intlanzi
• Usuku 6: Inyama yenkomo kunye nemifuno kangangoko uthanda (ngokugxininisa kwimifuno enamagqabi)
• Usuku lwe-7: Imifuno engenamkhawulo, ijusi yeziqhamo ezingenashukela, kunye nerayisi eyaneleyo emdaka ukuze uzive ugcwele

Ingaba ukutya kwesuphu yekhaphetshu kusempilweni?

I-dietitian ebhalisiweyo uMaggie Michalczyk, i-RDN, umsunguli we- Once Upon A Pumpkin , uphawula ukuba ukutya okuthile okuvunyelwe ekudleni-ikhaphetshu, imifuno, imifuno, iziqhamo, irayisi emdaka, inyama enqabileyo, kunye nobisi olunamafutha aphantsi-ziya kunika iivithamini eziyimfuneko kunye nezondlo. .

Ikhaphetshu, ehlala ingahoywa ngomzala wayo onamagqabi aluhlaza, ikale, isempilweni. "Kukulungele ukugaya ngenxa yokuba iqulethe izondlo ezifana ne-vitamin C kunye ne-K, i-anti-inflammatory eyaziwayo, ixhasa impilo yentliziyo kwaye inokunceda ukunciphisa uxinzelelo lwegazi kunye namanqanaba e-cholesterol," kusho uMichalczyk. Kwaye ngenxa yokuba "ukupheka ikhaphetshu kwenza umxholo wezondlo ufikeleleke ngakumbi emzimbeni wakho," ngokukaMichalczyk, isuphu yekhaphetshu inezondlo ezixineneyo kunesaladi ekrwada.

Ukutya okunempikiswano

Nangona kunjalo, oku akuthethi ukuba ukutya kunempilo. Nangona kukho ifayibha eninzi kunye nezinye izondlo, "zimbalwa kakhulu iikhalori, iiprotheyini, amafutha kunye nezinye iivithamini kunye neeminerali," watsho uJonathan Valdez, RDN., Umnini weGenki Nutrition kunye nesithethi seNew York State Academy of Nutrition and Dietetics. . “Nangona isuphu inokukuzalisa ngenxa yomthamo omkhulu wolwelo, ayinamafutha okanye iprotein.

Ke ayizukukunelisa ixesha elide okanye ikunike amandla owadingayo ukuze uphumelele, ”utshilo. hello, isisu sishukuma kwaye siwa.

Ingcali yokutya eqinisekisiweyo uJessica Cording, MS, RD, CDN, umbhali wencwadi ezayo ethi The Little Book of Game-Changers: I-50 Healthy Habits for Managing Stress and Angx, ilumkisa ukuba oku kutya kukhuthaza ukuziphatha okungenampilo, ngakumbi kubantu abanembali ukutya okungalungelelananga. “Oku kutya ngandlela thile kulawula ukunciphisa ukutya kunye nokukhuthaza ukuzingxala ngaxeshanye,” utshilo. (Jonga uSuku 7 ukuze ufumane ubungqina.)

NDIYATHANDA: Funda indlela yokunyusa imetabolism yakho kwaye unciphise umzimba ngendlela ehlakaniphile.

Ngaba ufuna ukunciphisa umzimba kwisidlo sesobho sekhaphetshu?

Ukutya okunempikiswano: Nangona khange kubekho uphando malunga nokusebenza kwesuphu yekhaphetshu, zontathu iingcali zezondlo ziyavumelana: enkantolo Ngexesha elide, uya kuncipha.

Ukutya okunemiqathango efana nale kuya kuba nekhalori ephantsi kakhulu, utshilo uValdez. Nangona iikhalori zihluka ukusuka kwimihla ngemihla kwaye kuxhomekeke ekubeni ingakanani isuphu yekhaphetshu olawula ukuyidla, uqikelela ukuba ukutya kweekhalori kuya kuncipha kakhulu, ukusuka kwi-1 ukuya kwi-000 ngosuku.

Ukuqwalasela ukuba umfazi we-150-pounds kunye nenqanaba lomsebenzi ophakathi kufuneka adle malunga neekhalori ze-1 kunye ne-800-pound indoda enezinga elifanayo lomsebenzi kufuneka idle malunga neekhalori ze-200 ngosuku, oku kuyintsilelo enkulu. Isiphumo? Ubona inani elincinane kwisikali ekupheleni kweveki.

UValdez ulumkisa ukuba ukulahlekelwa kwesisindo akunakwenzeka ukuba kuqhubeke. Uninzi lokuncipha kobunzima buvela kubunzima bamanzi, oya kuthi ubuye ngokulula xa ubuyela kukutya okuqhelekileyo, utshilo.

Ngexesha elide, isicwangciso sinokukhokelela ekuzuzeni ubunzima. "Xa unciphisa kakhulu i-calorie yakho, umzimba wakho uya kwimodi yendlala, enciphisa imetabolism," kusho uValdez. "Ukucotha kwemetabolism kunokukhokelela ekunciphiseni kobunzima kwabanye kunye nokuzuza ubunzima kwabanye. »

Enye yeengxabano zokutya malunga nokutya kukuba "kunyibilikisa amanqatha," kodwa uValdez uthi, "Akukho ukutya ehlabathini okunyibilikisa amanqatha ngomlingo." Eyona ndlela yokunciphisa amafutha omzimba kukuzilolonga rhoqo kwaye utye iprotheyini encinci, utsho. Kwaye usuku lwesithandathu lokutya luyimini kuphela odla iprotheni eninzi.

"Ukuba unamathela kule ndlela yokutya, unokulahlekelwa yimisipha, eya kunceda ukunciphisa amafutha kunye nokulahlekelwa kwesisindo," utsho.

Ngaba Ukutya Kwesobho yeKhaphetshu Kubeka Umngcipheko Wezempilo?

Ukuncipha kwexesha elifutshane kunemiqobo eyongezelelweyo. Okubaluleke kakhulu, i-Cording ithi, "isicwangciso asikhuthazi ukumodareyitha, sikufundise indlela yokubandakanya onke amaqela okutya ekudleni kwakho, okanye ukujongana necandelo lokuziphatha lokunciphisa umzimba." Ngamafutshane, kukulungisa ngokukhawuleza, ayisosisombululo sexesha elide.

UCording kunye noValdez bathi ezinye zezinye iziphumo zesobho sekhaphetshu zibandakanya:

• Ukunqongophala kwezondlo
• ukulahleka kwemisipha
• Ukonyuka kokuchaphazeleka kwi-gallstones
• Ukulahleka kweenwele
• Uxinzelelo lwesisu
• I-flatulence kunye ne-cramps
• Ukungalingani kwe-Electrolyte

"Iimpembelelo zendlela yesisu iya kuba nzima ngakumbi ukuba unemiba ye-GI yangoku," utshilo uValdez.

Eyona nto ibalulekileyo: Ngaba ufanele uzame ukutya kweSobho yeKhaphetshu?

Ngokubanzi, "Oku kutya kuphosakele ngokupheleleyo kwaye ayizukuba yinto endiya kukhuthaza nabani na ukuba ayenze," utshilo uMichalczyk. Ukuba uthanda ikhaphetshu okanye isuphu, ungafaka isuphu yekhaphetshu kwisidlo sakho sangoku. Kodwa njengoko esitsho, “Akunyanzelekanga ukuba ulandele ukutya kwesuphu yekhaphetshu ukuze ufumane imifuno eyongezelelekileyo. »

Indlela engcono, ekhuselekileyo, ezinzileyo yokulahlekelwa kwesisindo, i-Cording incoma ukuqesha i-dietitian ebhalisiweyo enokuthi isebenze nawe ukuphuhlisa isicwangciso sexesha elide, esizinzileyo esisekelwe kwimpilo yakho kunye neenjongo zokufaneleka. “Abantu bayathandabuza ukusebenzisana nengcali yezokutya ngenxa yeendleko, kodwa lutyalo-mali lwexeshana kwimfundo neziphumo eziya kuhlala ixesha elide. »