Ukuzila ukutya okwethutyana, apho uzila ukutya ngenani elithile leeyure kunye nexesha lokutya kwakho ngokufanelekileyo, kunokuba ngumceli mngeni, kodwa uphando olutsha lubonisa ukuba lunokuba neenzuzo malunga nokuncitshiswa kokutya kunye nokuncipha kobunzima. Ngokophando lokuqala ipapashwe kwijenali Ukutyeba ngokugqithiseleyo , ukutya kwangethuba emini nokuzila ukutya emva kwemini nangokuhlwa kusenokunceda abantu balawule ukutya kwabo bhetele baze ke banciphise umzimba.
anthony bourdain ina garten
Abaphandi bajonga amadoda angama-11 kunye nabasetyhini kwaye bafunda ixesha leentsuku ezine kunye neentlobo ezimbini zeendlela zokutya ezisekelwe kwixesha lokutya. Iqela lolawulo lineshedyuli kunye nezidlo ezithathu ngexesha lokutya kweeyure ze-12 kunye nesidlo sakusasa nge-8 ekuseni kunye nesidlo sakusihlwa nge-8. Oku kwakuthetha ukuba ixesha lokuzila ukutya kweli qela laliziiyure ezili-12 ubude. Iqela lokulinga lineshedyuli yokutya eyahlukileyo kunye nezidlo ezintathu kwixesha leeyure ezintandathu kunye nesidlo sakusasa nge-8 ekuseni kunye nesidlo sakusihlwa nge-2 ntambama, okwenza ixesha lokuzila ukutya iiyure ze-18 ngosuku. Isixa sokutya esityiweyo ngabathathi-nxaxheba kwiqela ngalinye sasifana.
Emva kweentsuku ezine, abaphandi balinganisa i-metabolism yabantu ukuze babone ukuba zingaphi iikhalori, i-carbohydrates, i-fat and protein yatshiswa ngexesha leentsuku ezine. Baphinde bajonge amanqanaba okuthanda ukutya rhoqo kwiiyure ezintathu kunye namahomoni endlala kusasa nasebusuku.
Nangona ishedyuli yeeyure ze-18 ayizange ichaphazele kakhulu ukuba zingaphi iikhalori zabathathi-nxaxheba batshiswe, yenza amanqanaba aphantsi ehomoni yendlala ye-ghrelin kunye nokunciphisa ukutya. Kwakhona kwandisa ukutshiswa kwamafutha.
Funda ngokugqithisileyo: Ngaba ukuzila ukutya okwethutyana sisitshixo seMpilo eNgcono?
ukutya okukhawulezayo kwenyathi yenkukhu
Ingaba ithetha ntoni?
'Olu phando lunomdla ngokwenene, kodwa uphononongo lwaluncinci-kuphela abantu abali-11. Ukungatyi emva kwentsimbi yesi-2. mhlawumbi asiyonto ilula okanye eyinyani ukuba yenziwe ngabantu abaninzi. Ukutya isidlo sangokuhlwa kwangethuba, kunokuba lula ukwenza,' utshilo uLisa Valente, MS, RD, umhleli wezondlo zedijithali Isitalato sasemini saseTokyo .
Kwaye UMaggie Michalczyk, M.S., RD , uyavuma: 'Olu luphando olunomdla kakhulu kwaye nangona ndingacingi ukuba ukuzila ukutya okuphakathi kulungile kumntu wonke, ndiyabona indlela ukulungelelanisa ukutya kunye nezingqisho ze-circadian, okanye iwotshi yangaphakathi yomzimba wakho, kunokuba nefuthe elikhulu kwindlala kunye nokuhlutha. .'
Ikwaxhokonxa ingcinga ukuba uyijonga ngokwembono yokuba kutheni uninzi lwezidlo zingasebenzi kwasekuqaleni. UMichalczyk uthi: 'Ukutya kukunyanzelela ukuba wenze ngokuchasene noko umzimba wakho ufuna ukukutya, okanye kukukhuthaza ukuba ungakutyi ukutya okuthile.' Ngelixa unokuthi ulahlekelwe isisindo ekuqaleni ngokulandela ukutya okuthintelayo, unokufumana ubunzima emva koko. 'Lo mbono ojonga ixesha uqala ukubonisa ubungqina bokuba xa sisebenza kunye neewotshi zethu zangaphakathi kunye nezigqi, iinkqubo zendalo zomzimba zingatshintsha (umzekelo, ukuthintela ukutya) ngokuchasene nokunyanzeliswa ngandlela-thile, imilo okanye ifom, 'utsho. Izidlo ezinqandayo ezikushiya uziva uvinjwe ngokuqhubekayo ziboniswa zingasebenzi ngexesha elide.
UJillian Michaels uthi ukutya okuthintelweyo 'akunakuze kufuneke'Ke, Ufanele Wenze Ntoni?
Ekubeni ukutya isidlo sakusihlwa nge-2. inzima, kwaye ayinakwenzeka kubantu abaninzi, ungaqala ngokutya isidlo sangokuhlwa nje kancinane kunesiqhelo ukuze umzimba wakho ube nexesha elingakumbi lokutshisa iikhalori kwaye ungene kwimeko yokuzila ukutya. Unokuphinda uqhube isondlo ukuze uncede ukwanelisa isisu sakho kwaye ucinezele umdla wokutya ngokwemvelo.
amacherry amabi kuwe
'Ingcebiso endiyithandayo yokunceda ukunciphisa indlala kukugxila kumgangatho wokutya okutyayo. Siyazi ukuba ifayibha, amafutha kunye neeprotheyini zonelisa ngokwenene, ngoko ke khetha ukutya kunye nokutya okuqulethe ezo zondlo. Cinga i-toast egcwele iinkozo kunye nebhotolo yamandongomane, iapile enetshizi, okanye iyogathi yesiGrike kunye negranola,' utsho uValente.
Bona Okuninzi: Ukutya kwesidlo sakusasa okuGqibeleleyo ukuLahla kobunzima
Okanye ungazama ukuzila ukutya kodwa mhlawumbi uhambe iiyure ezili-14 okanye ezili-16 endaweni ye-18 epheleleyo ukuze ubone ukuba ufumana iziphumo ezifanayo. Kwaye ukuba uyazama ukuzila ukutya, u-Michalczyk ucebisa ukuba wenze umsebenzi wakho wesikolo owenzelwa ekhaya kunye nokusebenzisana nengcali yokutya onokukunceda wenze ngokukhuselekileyo. 'Kwakhona ayingomntu wonke kwaye kuxhomekeke kwimeko yakho yangoku yempilo. Kwaye, kuthatha ukucwangcisa ukwenza ngokufanelekileyo,' utshilo. Nangona kunjalo, ukuba usokola ukuziva wanelisekile emva kokutya emini kwaye ufuna ukunxibelelana nezingqisho zendalo zomzimba wakho, yizame ngendlela esebenzayo nenokwenzeka, kunye nexesha lokuzila elisebenzela wena.
Kwaye unokuhlala uthembele ekutyeni ngaphezulu kokutya okunempilo okuza kukugcwalisa ngelixa kukunceda unciphise umzimba kwaye ugcine ubunzima obunempilo. Yiya kwiziqhamo, imifuno, ukutya okuziinkozo kunye nemidumba yefiber, ibhityile iprotheni (zombini ukusuka kwimithombo yenyama kunye nezityalo), kunye namafutha anempilo (njengamantongomane kunye nembewu, ioli yeoli, i-avocado kunye nesalmon).
Ukwanelisa Iiresiphi zokuzama endaweni yoko
- Sheet-Pan Chicken Fajita izitya
- Zucchini-Chickpea Burgers kunye Tahini-Ranch Sauce
- Isaladi yePasta yeTex-Mex
- Isaladi yesipinatshi esinamaqunube, itshizi yebhokhwe kunye nehazelnuts
- I-Slow-Cooker yeVegan Chili
