Abantu abaningi abanesisindo esiningi, izindlela eziningi zokubhekana nazo. Imithi yonke yama-kilogram ayitholakali kuze kube manje, kodwa okungenani kunezindlela ezimbalwa odokotela abangenayo into ephikisayo.
Iqiniso lokuthi ukudla okunzima kuyingozi, sebevele bazi konke. Akukatholakali kakhulu ukuthi, njengoba beqhuba ucwaningo lwesayensi odokotela, basho isinqumo esithandweni sokudla kwesiprotheni esisodwa esidumile: kuthiwa asizuzi isisindo ngokweqile kwama-carbohydrate, ngakho-ke akusizi kahle futhi kuyingozi ukuhlala kwenye yamaprotheni. Ngubani owaziyo, mhlawumbe eminyakeni engama-50 isikhathi ngezansi ngezindlela zokulahlekelwa isisindo, futhi, uzothola amaphutha. Kodwa ngenkathi ekhona-engcono kakhulu futhi ephumelela kakhulu yalokho okushiwo yi-puudology yanamuhla.
1. I-FROZEN NUTRITION
Kwakuqala ukukhulunywa ngawo ngama-80s ekhulu leminyaka elidlule, kodwa kwafakazela ukusebenza kwayo cishe eminyakeni engama-90. Ngesikhathi esifanayo kwaqinisekiswa ukuthi amafutha emaceleni awafani kakhulu namafutha ekudleni, okusho ukuthi kufanelekile ukushintshela kokudla okunamafutha aphansi, njengoba isisindo sizoqala ukuhamba.
Lokhu kudla kulula kunabanye. Ugcwele amandla namandla, udle noma nini nanoma yisiphi isikhathi, futhi isisindo sincishiswe ngo-1.5-2 kg ngenyanga.
Okusho ukuthi, njengoba odokotela bevuma futhi batusa. Yiqiniso, kucatshangwa ukuthi yonke into efika kuwe etafuleni noma esiqandisini, iyoba ngamafutha aphansi noma amafutha aphansi. Uma inyama, inyama yenkomo ephilile noma ingulube, i-turkey noma inkukhu ngaphandle kwesikhumba. Uma inhlanzi, i-cod, i-pollock njalonjalo: i-fat mackerel noma i-salmon ingadliwa kuphela izikhathi ezingu-1-2 ngenyanga. Uma amaswidi, ke ama-marmalade, ama-pastilles nama-marshmallows. Ubisi kanye ne-kefir - 1%, i-cottage shiese - skim. Usuku aluvumelekile okungaphezu kuka-40-50 amagremu amafutha.
Ukuhlola kwethu:
+ ukubekezelela kangcono kunezinye izidlo
+ akukho imikhiqizo engavunyelwe
+ kunoma yisiphi isikhathi futhi noma kuphi lapho ufuna khona
+ asikho isidingo sokubala amakholori
+ imikhiqizo etholakalayo esidlangalaleni
+ izintandokazi zomuntu ngamunye zicatshangelwa
- Ngomkhawulo oqinile wamafutha (ngaphansi kuka-15-20 g ngosuku), ukuntula kwamavithamini A-D, E, K kanye nama-polyunsaturated ama-acids amaningi anamafutha angase abe khona.
2. UKUDLA OKUPHAKATHI (UKUKHULULELA)
"Ukudla okusha", okubizwa ngokuthi ukugcoba (kusukela ngesiNgisi kuya kokudla - "ukudla") eqinisweni, kuye kwaziwa isikhathi eside. Lokhu kudla okuncane, okuwusizo kokubili kwesisindo esiningi, kanye nezifo zesigcawu somathumbu. Inzuzo eyinhloko - ukugcoba kunciphisa ukungenisa kwekhalori yansuku zonke. Ososayensi baye basungula ukuthi uma sidla kaningi, ama-khalori ambalwa esiwadingayo ukuze agcwalise.
Ngokwesilinganiso, okuqukethwe kwekhalori yokudla kunciphise ngo-10-15%.
Ukuze ugcine isisindo, futhi lokhu kuhle, kodwa ukuhlwanyela kunezinzuzo ezimbalwa. Uma kungekho ukudla okudla ngokweqile (futhi ngokudla okuyingxubevange cishe akukwenzeki), umuntu ugcina okuhle kulobubusuku nomsebenzi wokusebenza usuku lonke, futhi amandla akhe futhi akhula ngokwemvelo. Eqinisweni, ngokumelene nesizinda sokugaya ukulala okuvamile, okuyikho ngokwayo kuholela ekulahlekelweni kwesisindo.
Ukuhlola kwethu:
+ Ukudla okunjalo kuwusizo ezifweni zomuthi wamathumbu, okuvimbela ukuthuthukiswa kwesifo sofuba, ukucindezeleka komzimba, kunciphisa inqubo yokuguga.
+ Isisindo sokulahlekelwa isisindo sokugcoba singase siqiniswe kakhulu uma ukunciphisa kudlulela nakwezokudla okunamafutha aphansi
- uma ungewona umama wendlu , kuzodingeka uthwale ukudla nawe ngaso sonke isikhathi: awukwazi ukweqa ukudla.
3. UMBONO WOKUDA
Uma ama-50-60% ekudleni kwakho ama-carbohydrate anzima, ama-25-35% "amahle" (ama-mono- ne-polyunsaturated) amafutha, kanti ama-10-20% ayizinhlayiya, ungamhalalisela wena: ukudla okunomsoco kulinganisiwe. Awusona isidlo sokudla futhi awukwazi ukubala izakhi ezitsheni? Bese sebenzisa imodeli yeplate. Uzokutshela ukuthi yikuphi ukudla nokuthi yikuphi isilinganiso okufanele sibe phezu kwetafula lakho, ulungise ubukhulu bezinxenye - futhi usize ulahlekelwe isisindo!
Uma phakathi nonyaka, nsuku zonke ukuba nidle futhi sidle "nge-plate model", kunengqondo ukuyeka i-20-25 kg.
Ngakho-ke, sithatha isikebhe esivame kakhulu esikoleni sesibili futhi sihlukanise ngengqondo sibe izingxenye ezine. Isigamu kufanele sithathwe imifino - esisha, ebilisiwe noma ephekwe ku-boiler kabili, kwi-grill, ngamafutha omncane noma i-fat sauce (i-soy, ilamula kalamula, iviniga ye-balsamic), noma ngaphandle kwe-refueling.
Ingxenye yesine iyigugu (okusanhlamvu okubilisiwe, amazambane, i-pasta), futhi igqoke nge-sauce encane yamafutha (angaphezu kuka-120-150 g). Enye ingxenye yesitapu ithathwa ngokudla kwamaprotheni (inyama enamafutha aphansi, inhlanzi, inkukhu noma i-turkey ngaphandle kwesikhumba, izinhlanzi zasolwandle, i-legumes) - enesisindo esingama-100 g.
Ukuphuza ukudla kwasemini noma isidlo sakusihlwa kulandela ubisi obuncane, i-kefir, itiye elingenayo i-unsweetened noma amanzi. Ungakwazi ukudla ngaphezu kwalokho udla ama-1-2 tincetu zesinkwa esiphelele sonke, ne-dessert ukuze ujabulele izithelo noma amajikijolo.
Ukuhlola kwethu:
+ ukudla okuhlukahlukene, okulinganiselayo okunevithamini nama microelements
+ ubuncane bemingcele
+ asikho isidingo sokubala amakholori
+ imikhiqizo etholakalayo esidlangalaleni
+ izintandokazi zomuntu ngamunye zicatshangelwa
- Ukudla kungase kubonakale kungakhululekile kulabo abadinga ukulawula, izimele eziqinile neziqondiso ezinyathelo ngezinyathelo.
4. IQUBU "BHEKA OKUHLE"
Ukuze unciphise isisindo, udinga ukuhlanganiswa kwezici ezintathu - ukudla okunomsoco, umsebenzi wezimoto kanye nomzwelo wengqondo-ngokomzwelo. Iqembu "HP" liyabheka zonke ezintathu. Lapha uzothola embuthanweni wabantu abafana nomqondo. Uzonikezwa izincomo kokudla okunomsoco (okulinganiselwe ngokwe "i-model model", amafutha aphansi, ama-fractional). Bazokutshela ngomkhuba wokushisa amafutha. Futhi okubaluleke kakhulu - chaza indlela okubuhlungu ngayo ukuhlanganisa amakhono amasha nemikhuba endala.
Ochwepheshe abaningi bayavuma ukuthi into esemqoka yokulahlekelwa isisindo ukuxazulula izinkinga zabo ezingokwengqondo.
Emzimbeni, konke kuhlangene, futhi sizama ukukhokhela ukungabi nento eyodwa ngaphezu kwesinye. Ngakho-ke, ukudla kungasithatha indawo, kusivikele ekukhathazeni. Ngokuzihlonipha okuphansi, ukukhuluphala ngokweqile kunika umuzwa wokuqina futhi kwandisa ukuzethemba. Amakilasi eqembu eklabhu ethi "Silahle Ukulinganisela" kusiza umuntu ukuba abhekane nezinkinga zomuntu siqu, aphakamise ukuzethemba - futhi ekugcineni alahlekelwe isisindo.
Ukuhlola kwethu:
+ indlela ehlanganisiwe
+ izinguquko zokuphila, okuholela ekugcineni
+ isungulwe futhi indlela ephephile ngokuphelele okuyinto eziningi ngokweqile
- Ithikithi kumaqembu ukuze uthole imali
- imikhiqizo kanye nokudla ngokulandela uhlelo lwe "HP" kulinganiselwa kumaphoyinti, futhi kukhona amathuba okuhlukunyezwa - isibonelo, ukusebenzisa zonke izikolo zansuku zonke kumaswidi.
5. ABASEBENZISI BESIFUNDO
Ukungahlali komkhiqizo nokuqukethwe kwekhalori akuhlobene nomunye nomunye. Isibonelo esilula kunawo wonke ama-gramu angu-200 elayisi eliphekwe kanye ne-isipuni samafutha omifino: kukhona ama-kcal angu-150 lapho futhi lapho, kodwa irayisi inomsoco kakhulu. Njengoba beqaphela lokhu, abakhiqizi baqala ukudala imikhiqizo "nge-satiety engenani elincane lama-kilojoule" - i-cocktails, izitsha zangasese nezisobho ezikhuthaza ukulahleka kwesisindo.
Abahlukanisi amafutha avela nokudla, futhi awakhulumi ama-toxin. Ngenxa yokuthi i-protein yamanzi aphezulu, amavithamini, amaminerali kanye nama-trace elements, ama-cocktails agcwele ngokushesha. Futhi uma uwathatha ngaphambi kokudla (akufanele kube khona ukuthi kufanele kuthathwe ukudla okuyisisekelo!), Ukudla kwe-caloric ye-ration yansuku zonke ngokwayo kuyokwehla ngo-20-30%.
Izinga lokulahlekelwa isisindo kanye nokwamukela ama-cocktails - kusuka ku-2 kuya ku-4 kg ngenyanga.
Kodwa-ke, odokotela belulekisa kancane ukuba banake izinga lokulahlekelwa kwesisindo nokuningi - ukududuza nokuphila kahle. Ngempela, umsebenzi omncane esiwuchitha ekulahlekeni kwesisindo, kuzoba lula ukugcina umphumela.
Ukuhlola kwethu:
+ ukudla okumnandi
+ okuqukethwe kwe-caloric yokudla kuncishiswe ngokuzenzakalelayo (ngemva kokudla okudliwayo)
+ ucebise ukudla okunomsoco nge-vitamin nama-microelements
angathande ukunambitheka
Ukufeza imiphumela emikhulu, ukulungiswa okwengeziwe kokudla
6. I-LOW-CALORIES DIET
Ukuhlolwa kwezesayensi ezilwaneni kubonise ukuthi ukuncipha kokudla kwekhalori kwandisa isikhathi sokuphila ngo-40%. Ingabe ukudla okuphansi kwekhalori kungenza abantu baphile isikhathi eside? "Yebo," kusho u-Okinawa waseJapane ngokuzethemba, ngokusho kokubheka abantu bakubo esiqhingini saseReway. Ekudleni kwabo, banama-calories ambalwa angu-20% uma kuqhathaniswa nabanye abantu ezweni laseRising Sun, kodwa bahlala iminyaka engu-7-10 ngaphezulu!
Okuqukethwe kwe-caloric kokudla kuncishiswe ngokuqeda zonke izinhlobo zokulimaza, njenge-muffin namaswidi.
Kodwa imifino, imifino, inhlanzi, izinkukhu, amaqanda amhlophe nama-legumes amukelekile nganoma iyiphi indlela. Abathengi bamafutha abalandeli base-Okinawa banciphisa ubuncane, ngezikhathi ezithile bazinikela esaladi lesikhathi namafutha yemifino noma badle i-avocade.
Kubalandeli, ukudla okuphansi kwekhalori kuyindlela yokuphila, futhi ukulahlekelwa isisindo akuyona ukuphela ngokwayo. Isibalo somzimba womuntu onjalo singaphansi kwesimiso - futhi kungabe kungenjalo, uma usuku nosuku kudla kuphela 1200-1300 kcal?
Ukuhlola kwethu:
+ isisekelo sokudla - ukuthuthukisa ikhwalithi yokudla
+ kungaba isisindo esikhungweni sokufa ekuqaleni kokulahlekelwa isisindo
- akukho idatha ethembekile emiphumeleni yokudla okuphansi kwekhalori esikhathini sokuphila
- udinga ukuzigcina ulawula
ukwengeza lokhu okudla okuncane nemithwalo yemvelo, cishe, ngeke iphumelele
Ukuntuleka kwamavithamini nama microelements kudalwa
iphikisana nabantu abanokuthambekela kwe-orthorhysis ne-anorexia
- ayishintshi indlela yokuphila, inikeza imiphumela yesikhashana
- amathuba okuphazamiseka kanye nokubuya kwama-kilogram kuphezulu
7. ISIFUNDO ESIFUNDWAYO
Uma ukholelwa uMireille Guiliano, umlobi wencwadi ehamba phambili kakhulu "Kungani abesifazane baseFrance bengenawo amafutha?", Abantu bakuleli zwe bathanda isinkwa, bangabeki izinhlayiya futhi abahlupheki ukuzisola. Bakha imifino nezithelo, balandele umthetho "okungcono kuncono" futhi badelela ukudla okusheshayo. Abesifazane baseFrance abethembi izikali, kodwa "i-zipper syndrome". Bahamba futhi bangasebenzisi izakhiwo eziphakeme. Futhi yingakho banesibalo esihle kakhulu!
Kubafundi bakhe uMireille weluleka ukuba afunde ukuphatha ukudla ngokuthula, ngaphandle kokushisekela, kuningi futhi kancane kancane, ukuhambisa okuningi nokuphuza amanzi amaningi.
Umbono obalulekile wesifazane waseFrance: "Uma kungekho isikhathi sokuhlala phansi ukudla, kungcono ungadli nhlobo."
Le ndlela ihlanganisa izigaba ezintathu. Okokuqala (amaviki amathathu) - ukugcina idayari: kuzokusiza ukwazi ubuthakathaka bakho. Isigaba sesibili (kusukela ngenyanga kuya kwezintathu) yishintsho emikhuba yokudla. Ngalesi sikhathi, kufanele ufunde ukujabulela izinga lokudla, hhayi ubuningi balo. Isigaba sesithathu sifana nesesibili, kodwa sekuvele kungenzeka ukuba wethule "ukulimaza" ekudleni, okuvinjelwe ngaphambili. Futhi-ke kufika isiteji sokugcina isisindo esihle: uqhubeka uphila njengowesifazane waseFrance kuze kube sekupheleni kwezinsuku zakho.
Ukuhlola kwethu:
+ azikho izinqatshelwe ngokuphelele
+ indlela yokudlala "yokulahlekelwa isisindo njenganingi
+ ingasetshenziswa njengefilosofi yasemuva ngokuhlanganiswa nezinye izindlela zokulahlekelwa isisindo
- kudinga ulwazi oluningi mayelana nemikhiqizo
8. I-DIET FOR THE INDEX GLYCEMIC
Umqondo wenkomba ye-glycemic (GI) yaqala ukusebenza ngabadokotela abasiza abantu abanesifo sikashukela. Iqiniso liwukuthi ukudla kwama-carbohydrate kushintsha izinga leshukela egazini ngezindlela ezahlukene. Ezinye imikhiqizo ziphakamisa ngokuphawulekayo, ezinye - eziphakathi, ezinye - ezincane. Leli khono lalibizwa nangokuthi inkomba ye-glycemic (GI). Ngokuba uphawu lokubheka lubizwa ngokuthi i-GI glucose noma isinkwa esimhlophe, lilingana no-100. I-GI esuka ku-70 nangaphezulu ibhekwa njengephezulu, kusuka ku-56 kuya ku-69 - ephakathi, kusukela ku-55 kuya ephansi. I-GI engaphansi, kungcono ukulahlekelwa isisindo.
Ukuze ufunde izinkomba ze-glycemic kulula, noma kunjalo umkhiqizo ofanayo ungaba ne-GI ehlukile kuye ngokuthi ukwelashwa.
Isibonelo, kungaphansi kwezitshalo ezichotshoziwe kunezingqamuzana zomoya noma i-popcorn. Ngaphezu kwalokho, ungakhohlwa ukuthi kukhona imikhiqizo ene-GI, nakuba iyingcosana, kepha okuqukethwe kwamafutha kuphezulu. Kuyinto ushokoledi namantongomane amaningi.
Enye "inkohliso," okumele futhi ikhunjulwe ngaso sonke isikhathi, ukuthi inkomba yomkhiqizo ingahluka kuye ngokuthi ngabe siyidla ngokwehlukana yini nokunye ukudla noma kanye nayo. Uma isidlo esisodwa se-GI sikhulu kunomunye, khona-ke lowo ongaphezulu uzophulukisa isimo ngokuqondisa kwayo. Ngakho-ke, ikakhulukazi, i-dieters ku-index ye-glycemic ayinconywa ukuba idle ibhulakufesi ipharali namaqanda aqhephukile.
Ukuhlola kwethu:
+ angasetshenziswa kokubili abantu abanesifo sikashukela nabasweleka ngokweqile nokuphulwa komzimba wamakhemikhali.
- ngenani lemibuthano nemingcele, ikhanda liyahamba
- ayishintshi indlela yokuphila, inikeza imiphumela yesikhashana
- amathuba okuphazamiseka kanye nokubuya kwama-kilogram kuphezulu