Abantu banokuqala ukutya okuphelisa ngenxa yezizathu ezininzi, eyona nto ixhaphakileyo kukuzama ukukhomba ukunganyamezeli kokutya kunye novelwano olubangela imiba yokwetyisa njengerhasi, ukuqunjelwa okanye iintlungu zesisu. Ukunganyamezeli kokutya kulapho umzimba wakho usebenza ukutya okuthile (okanye ukutya) ngendlela eyahlukileyo kunabanye, nto leyo enokubangela ukungonwabi kwesisu okanye ezinye iimpawu. Ukunganyamezeli ukutya kwahlukile kukwalana nokutya; le yokugqibela ibandakanya impendulo yomzimba yokuzikhusela enokuba yingozi kakhulu. Ukuba ukrokrela ukwaliwa kokwenyani kokutya, siyakukhuthaza ukuba uxoxe ngoku kunye nomboneleli wakho wezempilo okanye umntu ogulayo.
Funda ngokugqithisileyo: Yintoni Ebangela I-Boom Yokwaliwa Kokutya?
Kwesi sicwangciso sokuphelisa ukutya, senza imephu yeveki yokutya okulula kunye namashwamshwam aquka incasa emnandi. Yintoni esingayifakanga? Ukutya okuphezulu okusibhozo okuqhelekileyo kunxulunyaniswa nokunganyamezeli kokutya, uvakalelo kunye ukwalana nokutya —ubisi, amaqanda, amandongomane emithi, amandongomane, ingqolowa, isoya, intlanzi noonokrwece. Siseta esi sicwangciso kwiikhalori eziyi-1,500 ngosuku kodwa sibandakanya uhlengahlengiso ukuze sibe yi-1,200 yeekhalori okanye iikhalori ezingama-2,000, kuxhomekeke kuhlobo lwakho. iimfuno .
Yintoni kanye kanye iDiet yokuphelisa?
Ukutya okuphelisa ukutya yindlela ecwangcisiweyo esetyenziselwa ukuchonga uvakalelo lokutya. Ukutya okuphelisa ukutya kunokuthatha inani leentlobo ezahlukeneyo. Kwesi sicwangciso, asikubandakanyi ukutya okuqulethe ezona zinto zisibhozo zixhaphakileyo. Sekunjalo, ukuba ukrokrela kakhulu ukuba, umzekelo, imveliso yobisi inetyala kwaye ukhethe ukutshintsha kuphela izinto zobisi kunye neendlela ezizezinye, ungasiguqula esi sicwangciso njengoko kufuneka.
Kukwakho into ebizwa ngokuba yi low-FODMAP ukutya, nto leyo edla ngokusetyenziswa ekuncedeni abantu abafunyaniswe ukuba bane-irritable bowel syndrome (IBS). Ukutya okuphantsi kwe-FODMAP kunciphisa iintlobo ezithile ze-carbohydrates ezinokubangela uxinzelelo lwesisu kulabo abane-IBS.
Indlela Yokwenza Ukutya Ukuphelisa
Ukuba uyazibuza ukuba ungaqala njani i Ukuphelisa ukutya , siya kuqala sincome ukuba udibane ne-dietitian ebhalisiweyo enokukunceda ngokukhuselekileyo kwinkqubo. Baza kuxoxa ngokutya kwakho kunye neempawu zakho kwaye bakuncede ucinge malunga nokuba yintoni enokubangela ukutya kwakho. Emva koko, baya kukucebisa ukuba uphephe ngokupheleleyo ukutya okubangela ubuncinci iiveki ezimbini, kulapho esi sicwangciso sokutya sinokuza luncedo. Ungasebenzisa esi sicwangciso njengesikhokelo kunye nethemplethi yento oza kuyitya (okanye ungayityi) kwaye uyilungelelanise ngokwezidingo zakho.
uluhlu lokuvalwa kwegadi yomnquma
Emva kwesigaba sokuphelisa esichongiweyo, isigaba esilandelayo kukuqaliswa kwakhona, apho uzisa enye into enokubangela ukutya okubuyisela kwisidlo sakho ngexesha. Kufuneka ubeke ezi ndawo ziphinde zaziswa ngeentsuku ezintathu, ngoko ke kulula ukuqaphela ukuba zeziphi na ukutya okubangela ukuba zeziphi iimpawu. Kunokuba luncedo kakhulu ukugcina idayari yeempawu zokutya ngeli xesha. Oku kuthetha ukuba uya kugcina umkhondo wento oyityayo kunye nokuba zeziphi iimpawu onazo kwaye nini.
Ukuphelisa Uluhlu lokutya kokutya
Ukutya okufuneka ugwenywe ekupheliseni ukutya kuxhomekeke kumntu ngamnye. Abanye abantu banokufuna ukuqala ngokuphepha lactose , icarbohydrate efumaneka kwezinye iimveliso zobisi, njengoko yeyona nto ixhaphakileyo yokunganyamezeli ukutya. Abanye abantu bayakrokra abanyolukile , iprotein ekwingqolowa, inokubangela iimpawu zabo.
Top Ezisibhozo Allergens
Ubisi , kubandakanywa iimveliso zobisi ezifana ne-yogurt, i-kefir, ibhotela, i-cheese, i-cottage cheese, i-creamer, isiqingatha-nesiqingatha, ukhilimu omuncu, i-ayisikrimu, i-whey okanye i-powders-based based powders, nayiphi na imveliso epakishweyo eyenziwe ngobisi kunye nokunye.
Amaqanda , kuquka nokutya okwenziwa ngamaqanda njengeebrand zemayonesi, izinto ezibhakiweyo, umgubo owenziwe ngamaqanda nokunye.
Amandongomane omthi , kubandakanywa i-almonds, i-walnuts, i-pistachios, i-cashews, i-pecans, i-pralines, i-pine nuts, i-nut butters, i-nut milk drinks, i-nut extracts okanye i-pastes kunye nokunye.
Amandongomane , kubandakanywa ibhotela ye-peanut, ioli ye-peanut, umgubo we-peanut kunye nokunye.
Ingqolowa , kubandakanywa isonka esisekelwe kwingqolowa, i-cereal, i-pasta, i-breadcrumbs, i-crackers, umgubo, i-bulgur, i-farro, i-matzoh meal, i-seitan, i-wheatgrass, i-oyile yengqolowa yengqolowa kunye nokunye.
Am , kuquka i-soy sauce kunye ne-tamari, i-edamame, i-tofu, i-tempeh, i-miso, ubisi lwe-soy, i-yoghurt ye-soy, i-ayisikrimu ye-soy, ioli ye-soy kunye nokunye.
Intlanzi , kubandakanywa i-salmon, ityhuna (entsha okanye esemathinini), i-tilapia, i-bass, i-anchovies, i-sardines, i-haddock, i-pollock, i-swordfish, i-trout kunye nokunye.
Umxube we-burger king kunye nomdlalo
Oonokrwece , kubandakanywa noononkala, i-crawfish, i-lobster, i-shrimp, i-prawns, i-clams, i-mussels, i-oyster, i-scallops kunye nokunye.
Jonga uluhlu olupheleleyo lwezinto onokuziphepha nge-allergen nganye Apha .
Into Onokuyitya
Ngelixa unokugqiba ukusika ukutya okuninzi ngexesha lokutya, kusekho izinto ezininzi ezimnandi ozifumanayo ukuzitya! Naku okunye kokutya oya kukufumana kolu cwangciso lokutya:
Iziqhamo kunye nemifuno kwaye zininzi zazo!
Iiprotheyini eziphilileyo njengeembotyi, inkukhu kunye nenyama yenkomo.
Imbewu ukutya endaweni yamandongomane, njengembewu yethanga kunye nebhotolo kajongilanga.
Iinkozo ezingenangqolowa njengequinoa, i-oatmeal kunye ne-corn tortillas.
Kwaye zininzi imifuno kwaye iziqholo ukugcina izidlo zakho zinencasa kwaye zinika umdla.
Indlela Yokutya-ukulungiselela iVeki yakho yokutya
Nantsi indlela onokuzilungiselela ngayo iveki exakekileyo:
- Lungiselela i-Meal-Prep Vegan Lettuce Wraps ukuze ube nesidlo sasemini ngeentsuku ze-2 ukuya ku-5.
Usuku 1
Isidlo sakusasa (322 calories)
- 1 ukukhonza Berry-Coconut Smoothie
A.M. I-Snack (106 calories)
- Ipere eliphakathi
Isidlo sasemini (360 calories)
- I-1 ekhonza i-White Bean & Veggie Salad
P.M. I-Snack (133 calories)
- I-apile e-1 ephakathi
- 2 tsp. imbewu yethanga
Isidlo sangokuhlwa (540 calories)
- 1 ukukhonza Inkukhu Eqhotsiweyo eneCauliflower 'Rice' Tabbouleh
- 1 ukukhonza Cucumber & avokhado Salad
Iitotali zeMihla: 1,461 calories, 53 g protein, 163 g carbohydrate, 39 g fiber, 73 g fat, 1,173 mg sodium
Uyenza njani i-1,200 calories: Tshintshela kwi-orenji e-1 ephakathi endaweni yepere e-A.M. i-snack kwaye ungabi nayo i-Cucumber & Avocado Salad kunye nesidlo sakusihlwa.
wayeka nini u mcdonald ukumisa
Uyenza njani i-2,000 calories: Yongeza i-1 1/2 yekomityi yeyogathi yobisi lwekhokhonathi engenaswekile kwi-A.M. i-snack, yandisa ukuya kwi-1/4 indebe yembewu yethanga e-P.M. i-snack kunye nokwandisa kwi-2 servings Cucumber & Avocado Salad kwisidlo sakusihlwa.
Usuku 2
Isidlo sakusasa (322 calories)
- 1 ukukhonza Berry-Coconut Smoothie
A.M. I-Snack (66 calories)
- 1/4 indebe yembewu yethanga
Isidlo sasemini (425 calories)
- I-1 yokukhonza i-Meal-Prep Vegan Lettuce Wraps
P.M. I-Snack (59 calories)
- 2 oz. deli turkey
Isidlo sangokuhlwa (542 calories)
- I-1 yokukhonza iVegetable eRosiwe kunye neTacos yeembotyi eziMnyama
- 1 ukukhonza Cucumber & avokhado Salad
Iitotali zeMihla: 1,414 calories, 46 g protein, 165 g carbohydrate, 40 g fiber, 70 g fat, 1,731 mg sodium
kwakutheni ukuze igumbi lingavunyelwa
Uyenza njani i-1,200 calories: Tshintshela kwi-clementine e-1 endaweni yembewu yethanga e-A.M. i-snack kwaye ungabi nayo i-Cucumber & Avocado Salad kunye nesidlo sakusihlwa.
Uyenza njani i-2,000 calories: Yongeza ibhanana enkulu kwi-A.M. i-snack, yongeza i-15 ye-gluten-free crackers kwi-P.M. i-snack kunye nokwandisa kwi-2 servings Cucumber & Avocado Salad kwisidlo sakusihlwa.
Usuku 3
Isidlo sakusasa (182 calories)
- I-1 ekhonza i-Oatmeal yakudala
- 1/4 indebe blueberries
- 2 Tbsp. imbewu yethanga
A.M. I-Snack (122 calories)
- Ibhanana e-1 ephakathi
Isidlo sasemini (425 calories)
- I-1 yokukhonza i-Meal-Prep Vegan Lettuce Wraps
P.M. I-Snack (319 calories)
- I-apile e-1 ephakathi
- 2 Tbsp. ibhotolo kajongilanga
Isidlo sangokuhlwa (413 calories)
- 1 ukukhonza Amathanga enkukhu eBraised kunye noMnquma, iOrenji kunye neFennel
- 1/2 indebe ephekiweyo yequinoa
Iitotali zeMihla: 1,461 calories, 60 g protein, 180 g carbohydrate, 29 g fiber, 56 g fat, 1,269 mg sodium
Uyenza njani i-1,200 calories: Tshintshela ku-1 clementine endaweni yebhanana e-A.M. i-snack, kwaye utshintshe kwi-orenji e-1 ephakathi kwaye ungafaki ibhotolo kajongilanga e-P.M. I-snack.
Uyenza njani i-2,000 calories: Yongeza kwi-1/4 indebe yembewu yethanga kwisidlo sakusasa, yongeza i-2 Tbsp. ibhotolo kajongilanga kwa A.M. i-snack, yongeza i-1 yebhanana ephakathi kwisidlo sasemini kwaye unyuke ukuya kwi-1 ikomityi yequinoa ephekiweyo kwisidlo sakusihlwa.
Usuku 4
Isidlo sakusasa (182 calories)
- I-1 ekhonza i-Oatmeal yakudala
- 1/4 indebe blueberries
- 2 Tbsp. imbewu yethanga
A.M. I-Snack (131 calories)
- 1 ipere enkulu
Isidlo sasemini (425 calories)
- I-1 yokukhonza i-Meal-Prep Vegan Lettuce Wraps
P.M. I-Snack (66 calories)
- 1/4 indebe yembewu yethanga
Isidlo sangokuhlwa (503 calories)
- 1 ukukhonza I-Chickpea kunye ne-Quinoa Grain Bowl
Iitotali zeMihla: 1,307 calories, 52 g protein, 198 g carbohydrate, 45 g fiber, 64 g fat, 1,282 mg sodium
Uyenza njani i-1,200 calories: Tshintshela kwi 1/4 ikomityi cucumber esikiweyo e A.M. i-snack endaweni yepere kwaye ubeke imbewu yethanga e-P.M. i-snack kunye ne-1/4 indebe ye-blueberries.
Uyenza njani i-2,000 calories: Yongeza i-1/4 indebe yembewu yethanga ku-A.M. i-snack, yongeza i-apile e-1 ephakathi kwisidlo sasemini kwaye udibanise i-1 ekhonza i-Guacamole I-Saladi eQiniweyo kwisidlo sakusihlwa.
Usuku 5
Isidlo sakusasa (322 calories)
- 1 ukukhonza Berry-Coconut Smoothie
A.M. I-Snack (275 calories)
- I-apile e-1 ephakathi
- 1/4 indebe yembewu yethanga
Isidlo sasemini (425 calories)
- I-1 yokukhonza i-Meal-Prep Vegan Lettuce Wraps
P.M. I-Snack (50 calories)
- 2 oz. deli turkey
Isidlo sangokuhlwa (450 calories)
- I-1 ekhonza iVegan Cabbage Soup
- I-1 ekhonza i-Guacamole i-Chopped Salad
Ingcebiso Yokulungiselela Ukutya: Gcina iiseshini ezi-2 zeMeditera Cabbage Soup ukuze ufumane isidlo sasemini ngeNtsuku yesi-6 neyesi-7.
Iitotali zeMihla: 1,522 calories, 53 g protein, 182 g carbohydrate, 47 g fiber, 73 g fat, 1,733 mg sodium
Ikopi yekhekhe yekhekhe yekhekhe yekhekhe yekhekhe
Uyenza njani i-1,200 calories: Yiba ne-1/2 yekomityi ye-cucumber esikiweyo endaweni ye-apile kunye nembewu yethanga e-A.M. i-snack, kwaye utshintshe kwi-1/4 yekomityi eblueberries endaweni ye-deli turkey kwi-P.M. I-snack.
Uyenza njani i-2,000 calories: Yongeza i-orenji ephakathi kwisidlo sasemini kwaye wongeze ibhanana enkulu kunye ne-3 Tbsp. ibhotolo kajongilanga ukuya P.M. I-snack.
Usuku 6
Isidlo sakusasa (322 calories)
- 1 ukukhonza Berry-Coconut Smoothie
A.M. I-Snack (275 calories)
- I-apile e-1 ephakathi
- 1/4 indebe yembewu yethanga
Isidlo sasemini (310 calories)
- I-1 ekhonza iVegan Cabbage Soup
- Ibhanana e-1 ephakathi
P.M. I-Snack (131 calories)
- 1 ipere enkulu
Isidlo sangokuhlwa (447 calories)
- 1 ukukhonza Isaladi yenkukhu eyosiweyo yeTaco
Iitotali zeMihla: 1,485 calories, 57 g protein, 204 g carbohydrate, 41 g fiber, 58 g fat, 1,011 mg sodium
Uyenza njani i-1,200 calories: Ungabinayo imbewu yethanga kwa-A.M. i-snack kwaye utshintshe kwi-1 clementine endaweni yepere e-P.M. I-snack.
Uyenza njani i-2,000 calories: Yongeza ii-crackers ezili-10 ezingenagluten kunye ne-1 1/2 Tbsp. ibhotolo kajongilanga ukuya P.M. i-snack kwaye wongeze i-1/4 indebe ye-guacamole kunye ne-1 oz. corn tortilla chips isidlo.
Usuku 7
Isidlo sakusasa (182 calories)
- I-1 ekhonza i-Oatmeal yakudala
- 1/4 indebe blueberries
- 2 Tbsp. imbewu yethanga
A.M. I-Snack (302 calories)
- Ibhanana e-1 ephakathi
- 2 Tbsp. ibhotolo kajongilanga
Isidlo sasemini (310 calories)
- I-1 ekhonza iVegan Cabbage Soup
- Ibhanana e-1 ephakathi
P.M. I-Snack (131 calories)
- 1 ipere enkulu
Isidlo sangokuhlwa (495 calories)
- 1 ukukhonza Sheet-Pan Steak Fajitas
Iitotali zeMihla: 1,420 calories, 62 g protein, 197 g carbohydrate, 39 g fiber, 59 g fat, 1,085 mg sodium
Uyenza njani i-1,200 calories: Ungabinayo ibhotolo kajongilanga kwa-A.M. i-snack kwaye utshintshe kwi-1 clementine endaweni yepere e-P.M. I-snack.
Uyenza njani i-2,000 calories: Yongeza i-1 yokuphakela iBerry-Coconut Smoothie kwisidlo sakusasa kwaye wongeze i-1/4 yekomityi yembewu yethanga kwi-P.M. I-snack.
