Kukho ngoko. ezininzi. Izidlo zokwehla kobunzima apho kuvakala ngathi ngumsebenzi ongenakoyiswa ukucacisa ukuba yeyiphi eyona ilungele wena. Sukuba nexhala-sichitha incoko, sisusa uqikelelo (okanye ubuncinci siyazama) kwaye sichonge ukuba loluphi uhlobo lokutya olulungele iinjongo zakho kunye nobuntu bakho. Ke, ngaphambi kokuba uqalise ukutya kwefashoni yamva nje, funda ukuze ufunde ngakumbi malunga nokutya kweMeditera, ukutya kwe-keto, ukutya kwe-paleo kunye nokunye.
Funda nzulu: Isicwangciso esilula seentsuku ze-30-Ubunzima-Ukulahleka kokutya: iiKhalori eziyi-1,200
Ukutya kweMeditera
I Ukutya kweMeditera iphuphuma kukutya okusekelwe kwizityalo, amafutha asempilweni (enkosi ioli yomnquma!), iinkozo ezipheleleyo kunye neglasi yewayini ngamaxesha athile. Iiproteni zakho ikakhulu ziintlanzi okanye iinkukhu, kodwa inyama ebomvu ayithintelwanga ngokupheleleyo. Uphando lubonisa ukuba le ndlela yokutya inokukunceda ukuba uphile ixesha elide kwaye uthintele izifo ezahlukahlukeneyo ezingapheliyo, kodwa kukho izifundo ezininzi ezibonisa ukuba zinokukunceda unciphise umzimba.
Ilungele bani?
Ukutya kweMeditera kusebenza kubantu abaninzi abafuna ukunciphisa umzimba okanye ukuba sempilweni- kwaye ngakumbi kwabo bangafuniyo ukutya okunemiqathango okanye ekunzima ukukulandela. Kulo nyaka, i-U.S. News & World Report ibeka ukutya kweMeditera njengoKutya okuGqwesileyo ngokubanzi-kunyaka wesibini ngokulandelelana. Ikwatshayelele amanye amacandelo ambalwa-ithatha indawo eku-#1 kwezona zidlo zilula ukuzilandela, Ukutya okuGqibeleleyo kokuTya okuseMpilweni, kunye neZidlo eziGqwesileyo zeSifo seswekile. Kodwa, uya kuphulukana nobunzima obuninzi, ubuncinci ekuqaleni, kokunye ukutya.
Yizame: Isicwangciso seSidlo seMeditera seentsuku ezi-7: Iikhalori eziyi-1,200
Ukutya kweKetogenic
I ukutya kwe ketogenic i-ultra-low-carb diet-kuphela malunga ne-5 yepesenti yeekhalori zakho zivela kwi-carbohydrates. Njengenqaku lokuthelekisa, iingcebiso zokutya zikarhulumente zibonisa ukuba i-45 ukuya kwi-65 ipesenti yeekhalori zakho kufuneka zivele kwi-carbs. Kwi-keto, uninzi lweekhalori zakho (ama-60 ukuya kuma-70 ekhulwini) endaweni yoko zisuka kumafutha. Umtsalane ongemva koku kutya kukuba kusebenza ngokusemthethweni-uya kuncipha umzimba logama nje ufika kwaye uhlale kwi-ketosis (imeko apho umzimba wakho utshisa amanqatha endaweni ye-carbs for fuel). Uphando lubonisa ukuba ukutya kwe-ketogenic kusebenza kakhulu ekulahlekeni kobunzima obukhawulezayo-kwaye ngamanye amaxesha ngaphezulu kunezinye izidlo ezidumileyo. Ukuba unayo seswekile kwaye ufuna ukuzama ukutya kwe ketogenic , jonga ugqirha wakho kuqala. Kukwanzima kakhulu ukungena kuzo zonke izondlo zakho kwi-keto (ngelixa usika zonke iikhabhu) kwaye kukho iziphumo ebezingalindelekanga ezingatshisi kangako.
Ilungele bani?
Oku kutya kokwakho ukuba awukhathazwa kukutya okunemiqathango efuna ukufundiswa kwangaphambili okanye ucwangciso, kuba ukunamathela kwi-keto kunokuba ngumngeni kwaye kudle ixesha. Ukuba, injongo yakho kukuncipha ngokukhawuleza kobunzima, oku kutya kunokuba nexabiso lokuhamba kuba kuyasebenza kuloo nto. Kwaye, kwakhona, ukuba unesifo seswekile se-2 kwaye irejimeni yakho yamayeza ikhuselekile kwisidlo se-ketogenic, oku kutya kunokukunceda ukulawula iswekile yegazi kwaye mhlawumbi unciphise amayeza akho.
Funda ngokugqithisileyo: Ndazama i-Keto ngeentsuku ze-30 kwaye nantsi into eyenzekayo
I-WW (eyayifudula ijongene neWeight Watchers)
Eyayisaziwa ngokuba yi-Weight Watchers, oku kutya kukukhokelela kwindlela yokutya ene-cal-low, kunye nesezantsi kunamafutha kunye neswekile, kunye neprotheni ephezulu. Nje ukuba uchonge ukuba yeyiphi na amanqaku akho emihla ngemihla ekujoliswe kuyo (inani elisekelwe kwisini sakho, ubunzima, ubude kunye nobudala), unokutya nantoni na oyifunayo ukuba nje uhlala ngaphakathi kwimida yamanqaku akho. Ngaphezu koko, kukho amakhulu okutya (okunempilo) okungamanqaku angama-zero-ukusuka kwintlanzi kunye nokutya kwaselwandle ukuya kwi-nonfat plain yoghurt ukuya kwi-tofu-ukuze ukwazi ukuphuhlisa iipateni zokutya ezinempilo ngaphandle kokutya kakhulu. Uphando lubonisa ukuba i-WW isebenza ukuba ufuna ukunciphisa umzimba, kodwa xa kuthelekiswa nezinye izidlo, akunjalo. Kaninzi esebenzayo. Esinye isiphumo: akufanele ulambe kwiWW (okanye, ahem, hangry) njengoko amanqaku akho ekunika indawo yokutya okuthathu kunye nokutya okuncinci kabini ngosuku ngalunye.
Ilungele bani?
Ibekwe ngokweNgxelo yeendaba zase-US kunye neNgxelo yeHlabathi njengeSitya sokuLahla kobunzima, kunye nenqanaba #1 kwiSicwangciso sokuTya uRhwebo esiBalaseleyo kunye ne-#2 kwezona ndlela ziPhakamisayo zokuTya ukuLahla kobunzima kunye nokutya okuLula ukuKulandela, ngenene awunakuhamba kakubi WW. Ngaphezu koko, ilungele ixesha elide, okanye ubomi bonke, ukutshintsha ukutya-ubukhulu becala kuba akukho nakuphi na ukutya okusikelwe umda ukuba nje unamathela kumanqaku akho ekujoliswe kuwo. Kwakhona, ukuba udla ngokuphumelela ngakumbi ekufezekiseni iinjongo ngenethiwekhi yenkxaso, xa uthelekisa nomhlophe-knuckling ngokwakho, le yinkqubo yakho.
Yizame: IiRecipes eziphilileyo zeWW-Friendly
Ukupheka ukutya okuKhanya
I Ukupheka ukutya okuKhanya konke malunga nolawulo lweekhalori. Umgaqo wekhadinali kukunamathela kwinjongo yakho yekhalori yemihla ngemihla. Ukutya kukuhamba ngendlela yokubala i-calorie ekujoliswe kuyo ukukunceda ufikelele usukelo lwakho lokunciphisa ubunzima-kwaye ukusuka apho uhambisa isicwangciso sokutya somntu (kunye noluhlu lokuthenga!) Kwibhokisi yakho ye-imeyile ngeveki nganye. Unokusebenzisa isicwangciso sokutya njengoko sinjalo, okanye usenze ngokwezifiso. Ngokufana ne-WW, akukho nakuphi na ukutya okumiselweyo ukuba nje ungaphuli ibhanki yeekhalori. Ngokungafaniyo ne-WW, i-Cooking Light Diet igxile kwiiresiphi kunye nokutya kunye nokupheka, kunokuba nje ukutya kunye namanqaku. Ikwanayo nenkqubo yenkxaso ebonakalayo, kwaye unokulandelela inkqubela yakho ngaphakathi kwenkqubo.
Ilungele bani?
Ukuba uyathanda ukupheka kwaye ufuna ukupheka indlela yakho eya esinqeni esincinci-kodwa awufuni kuzicwangcisela ukutya-oku kukutya kwakho. Uya kufunda ukuba ukutya okunempilo kujongeka njani, kodwa kufuneka uzimisele ukuhlawula umrhumo wenyanga (kuphela iidola ezimbalwa ngeveki).
DASH Ukutya
I-DASH imele i-Dietary Approaches to Stop Hypertension (uxinzelelo lwegazi oluphezulu ligama lezonyango loxinzelelo lwegazi oluphezulu) kwaye, njengoko negama lisitsho, ibikukutya okulungiselelwe ngokwendalo ukuthoba uxinzelelo lwegazi lwakho. Xa ulandela i DASH ukutya, uphila ngeziqhamo, imifuno, ukutya okuziinkozo, ubisi olunamafutha aphantsi kunye neeproteni ezibhityileyo njengentlanzi kunye neenkukhu. Uyakhuthazwa ukuba unciphise iilekese kunye nenyama ebomvu-zombini zinekhalori-enzima, kodwa zihambisa isixa esifanelekileyo samafutha ahluthayo. Kufuneka kwakhona ujonge ityuwa yakho. Enyanisweni, ulandela indlela yokutya enempilo.
Ilungele bani?
Ukuba unoxinzelelo lwegazi oluphezulu, i-cholesterol ephezulu 'embi' ye-LDL, okanye utyekele kwisifo sentliziyo, oku kukutya okufanelekileyo okufuneka ulandele eso sibonelelo esinye-ezimbini zokuncipha kobunzima kunye nempilo yentliziyo ephuculweyo.
Yizame: DASH ISidlo seSidlo seSidlo
Ukutya kweVegan
Ukulandela a ukutya kwe-vegan ayisiyonto nje abantu abayenzayo ukunciphisa umzimba-ikwayindlela yokuphila kakhulu. Kodwa ke izibonelelo zempilo ukuya kwi-vegan zomelele. Uphando lubonisa ukuba i-vegans iqhelekile xa ithelekiswa ne-omnivores, kunye nabantu abalandela ukutya okusekelwe kwisityalo. Ukutya kwe-Vegan kunceda abantu baphucule umngcipheko wesifo sentliziyo (enkosi kuyo yonke loo fibre kunye namafutha aphantsi kunye ahluthayo), ukwehlisa uxinzelelo lwegazi, i-cholesterol kunye nomngcipheko wesifo seswekile se-2, kunye nokukhusela kumhlaza. Kodwa ukutya kwe-vegan akuzi ngaphandle kwemingeni. Ngenxa yokuba usika amanye amaqela okutya aphambili, kuya kufuneka ukuba uqaphele kakhulu izondlo ezibalulekileyo -njengamafutha e-omega-3, isinyithi kunye ne-vitamin B12-ekunzima ukufumana imali eyaneleyo xa usitya izityalo kuphela.
Ilungele bani?
Sebenzisa oku kutya njengokutya okuthoba ubunzima ukuba unomdla, okanye sele ungqiyame ngakuyo, ipateni yokutya esekwe kwisityalo ngokupheleleyo. Ukuba ingcamango yokulandela i-paleo okanye i-keto okanye i-carb ephantsi iyathandeka, yeka ukuzama ukutya i-vegan ukuze unciphise umzimba. Qaphela nje ukutya okucutshungulweyo kwe-vegan-unokufumana iikuki, ikeyiki, i-ayisikrimu kunye nezinye iindlela ezininzi ze-vegan kwimarike ezingeyompilo.
Yizame: Izicwangciso zesidlo seVegan
Ukutya kwePaleo
Isiseko sokulandela ukutya kwe-paleo kukutya njengookhokho bethu, oku kuthetha ukutya okuninzi kwiprotheyini yezilwanyana, iicarbohydrates 'zendalo' (iziqhamo kunye nemifuno) kunye namandongomane (fumana i-scoop on. yonke into onokuyenza kwaye awukwazi ukuyidla kwi-paleo ).
I-paleo yokutya ayinalo ubisi, iprotheni eninzi kunye namafutha, kwaye ithande ukuba ngaphantsi kwe-carbs. Kukho ugxininiso ekufumaneni i-omega-3 ekulungeleyo ekutyeni kwakho kwiintlanzi ezineoyile ezinje ngesalmon yasendle, inyama yomdlalo, inyama yenkukhu ekhululekileyo kunye nenyama yenkomo etyiswe ngengca, zonke ezi zilukhetho olusempilweni, kodwa lunokuba luxabiso ngaphezu kwazo. amaqabane afuyiweyo okanye akhuliswe ngokwesiqhelo. Yidla ngolu hlobo kwaye uya kuncipha ubunzima (ukuba nje uzibeka kwi-calorie deficit). Namathela ixesha elide kakhulu, nangona kunjalo, kwaye uya kuphoswa kwiivithamini eziphambili kunye neeminerali ezifana ne-calcium, i-vitamin D kunye neevithamini ezininzi ze-B.
Ilungele bani?
Ukuba sele uziqhelanisa nokuzingela kunye nokuqokelela, kwaye ufuna ukuyisa kwinqanaba elilandelayo, oku kukutya kwakho. Kwinqaku elibaluleke ngakumbi-ukuba ukutya okune-carb ephantsi kunye nokulinga ubisi-simahla kunomdla, ngelixa ukhetha uluhlu lwasimahla okanye olubanjwe zasendle (kunye ne-omega-3-rich) iiproteni, zama i-paleo. Ayizukuba yeyona nto inexabiso eliphantsi kwezokutya kwaye ungangehli ubunzima obuninzi njengakwezinye izidlo, kodwa le ayinzima kakhulu ukuyiphumeza.
Yizame: Isicwangciso seSidlo sePaleo seentsuku ezi-7
Ikhabhohayidrethi ephantsi
Akukho ukutya okune-carb ephantsi. Enyanisweni, zininzi. Khangela ivenkile yeencwadi, okanye ukhangele i-intanethi, kwaye uya kufumana izicwangciso zokutya eziphantsi kwe-carb. Kodwa isiseko sihlala siyafana: nciphisa ukutya kwakho kwe-carb kwisixa esingaphantsi kakhulu kuneso iSikhokelo seDietary for Americans sicebisa-nto leyo ngama-45 ukuya kuma-65 epesenti yeekhalori zakho-kwaye uya kuncipha. Ngoba? Ewe, njengamaMelika, sidla i-carbs eyaneleyo, kwaye xa usike iqela elikhulu lokutya, kunzima ukwenza ezo calories ezilahlekileyo kwenye indawo ekutyeni kwakho. Ukuhamba nge-carb ephantsi kukhokelela ekulahlekeni kobunzima kuba kukutya okulula ukuphumeza kunye nokunamathela. Kukho uphando oluninzi olubonisa ukuba ukuhamba-i-carb ephantsi isebenza-kwaye izifundo zibonise ukuba zigqithise ezinye izidlo kuzo zombini ubunzima obulahlekileyo kunye nokugcina ubunzima obulahlekileyo. Yiya kwi-carb ephantsi kakhulu, nangona kunjalo, kwaye unomngcipheko wokuphelisa ifayibha enenzuzo kunye nezinye iivithamini kunye neeminerali esizifumana kwiinkozo ezipheleleyo, iziqhamo kunye nemifuno.
Ngubani lo ulungele?
Ukuba ufuna ukutya okulula ukukulandela okusoloko kusebenza, ukuya kwi-low-carb yeyakho. (Ahem, ngubani ongayifuniyo loo nto!) Kukho inzuzo eyongezelelweyo kubathandi be-carb kuba nangona ukunciphisa i-pizza yakho, i-pasta kunye nemikhwa yesonka ingaba ngumngeni ekuqaleni, kuya kukubeka kwintsilelo yekhalori ngokukhawuleza (kunye ne-calorie deficit ilingana nobunzima. ilahlekile). Ngaba ufuna ingcebiso yesixhobo sokutya esine-carb ephantsi? IziCwangciso zeSidlo seCarb esezantsi eTokyolunchstreet usabonelela ngeekhabhu ezikwimifuno esempilweni kunye neenkozo ezipheleleyo ngelixa unceda unciphise ukutya kwakho kwekhabhohayidrethi.
Yonke30
I-ultra-trendy, oku kutya kweentsuku ezingama-30 kukutya 'okwenyani,' ukutya okupheleleyo kunye nokuphelisa iswekile eyongeziweyo, iinkozo, iimbotyi kunye nobisi (funda ngakumbi malunga into onokuthi uyidle, kwaye awukwazi ukuyidla kwisicwangciso). Ingqongqo kakhulu-akukho kukopa. Isithembiso sikhulu: oku kutya kuya kutshintsha ubomi bakho. Uya kuthoba ubunzima, uphucule ukwakheka komzimba wakho, kwaye kukho uluhlu olude lweenzuzo ze-anecdotal, ukusuka ekuphuculeni uxinzelelo lwegazi ukuya kulusu olungcono ukuya kwimigraines embalwa. Awudingi ukubala iikhalori okanye uzilinganise (whoop!). Kodwa akukho nto ingako kwindlela yophando olunzima emva kokutya-kwaye Iindaba zase-US kunye neNgxelo yeHlabathi ayizange ijonge i-Whole30 kakuhle xa ibeka izidlo ezithandwayo.
Ilungele bani?
abafana abahlanu bathabatha yonke indlela
Ukuba uluhlobo lomntu othanda umngeni wokutya, i-Whole30 yeyakho. Ziintsuku ezingama-30, iyanqanda, kodwa ngenxa yokuba inciphisa ukutya okuninzi, kuya kufuneka wehle ubunzima. Uya kucoca ngokukhawuleza ukutya kwakho kwaye usete kwakhona i-taste buds yakho (enkosi kwiswekile eyongeziweyo kunye 'nokucoceka' kunye nokugxila kokutya okunempilo), ngoko ke xa ubuyela kwisidlo sakho sesiqhelo okunye kokutya okungenampilo kunokuba kungabonakali. . Kwaye, kukho inethiwekhi entle yenkxaso yenyani onokuthi uthembele kuyo ukukugcina uqhubeka inyanga yonke.
Yizame: Iiresiphi ezivunyiweyo ezipheleleyo30
Ke, ngowuphi umfanekiso omkhulu othatyathiweyo kunye nokutya okulungileyo kakhulu kokunciphisa umzimba?
Qala kuqala ngokuthatha uluhlu lwempahla yakho-kuba nakuphi na ukutya okukusebenzelayo ekugqibeleni kuya kuba lolona khetho lulungileyo kuhambo lwakho lokuncipha kobunzima. Beka enye indlela: ukuba uyathanda ukutya, kwaye unokunamathela kuyo kwaye ubone iziphumo, oko kokona kutya kufanele ukuba ulandele ukuncipha.
Uninzi lwezidlo zinzima ukunamathela kwixesha elide, kuba zinokuthintela kakhulu kwaye ziphelise ukutya okuthandayo. Cinga ngendlela ofuna ukutya ngayo ubomi bakho bonke-kwaye ubone ukuba leliphi icebo elinokuthi lilungelelaniswe kufutshane nalo. Amathuba ukuba ukulungiswa ngokukhawuleza ayisiyiyo indlela yokuhamba. Indlela yokutya enempilo yexesha elide (enokuguquguquka) njengokutya kweMeditera okanye ukutya kwe-DASH inokuba lolona kubheja kwakho. Ewe, ukutya okunye akufanelanga konke, kwaye uwazi kakuhle umzimba wakho kunye neendlela zokutya.
Eyeleleneyo:
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