I-Fat Enempilo Ihlinzeka Izinzuzo Zokulahlekelwa Isisindo
Ezinye ze-dieters zamesaba amafutha. Kodwa kunezinzuzo zokufaka amanye amafutha ekudleni kwakho uma uzama ukunciphisa. Eqinisweni, uma udla amafutha ukuze ulahlekelwe isisindo ungakwazi empeleni ukwandise impumelelo yokulahlekelwa kwesisindo. Kubalulekile, Nokho, ukuthi ukhetha uhlobo olufanele lwamanoni bese udla inani elifanele.
Izinzuzo zezempilo ze-Fat
I-fat is nutrient ebalulekile. Amafutha ngenye yezinhlobo ezintathu ze-macronutrients umzimba wakho okudingeka usebenze kahle ngakho amafutha awusizo kuphela, kubalulekile.
Ngakho amafutha enza ntoni? Amafutha okudla ahlinzeka ama-acids amafutha abalulekile ekukhuleni, isikhumba esinempilo, ukungena kwamavithamini kanye nokulawulwa kwemisebenzi yomzimba. Amafutha agcinwe emzimbeni wakho (ngokuvamile ebizwa ngokuthi amafutha omzimba ) inikeza amandla ngezikhathi zendlala futhi avikele izitho ezibalulekile. Amanye amafutha angabalulekile ayadingeka ukuze abe nomzimba onempilo.
Kungani Kufanele Udle Amafutha Ukunciphisa Isisindo
I-dieters eminingi izama ukugwema ukudla okunamafutha (njengokupheka amafutha, amantongomane, noma i-avocado) nokuvimbela ukudla kwabo amafutha lapho bezama ukunciphisa. Ngenxa yalokho, badla ama-carbohydrate amaningi namaprotheni ukuze bathole imali yabo yansuku zonke yama-calories . Kodwa kunezizathu ezintathu ezibaluleke kakhulu zokudla amafutha kubalulekile uma udla.
I-Fat ikusiza ukuba uzizwe ugcwele
Ukudla namafutha kuthatha isikhathi eside ukugaya kunokudla okune-carbohydrate. Ngenxa yalokho, uzizwa ugcwele isikhathi eside uma ufaka amafutha enempilo ngesikhathi sokudla. Kungenzeka uzizwe unelisekile ngesidlo esincane futhi ungase ukwazi ukuvimbela umkhuba wokudla umuthi uma amafutha anomsoco egcwalisa futhi ugcine isisu sakho sijabule.
Isibonelo, uma udla ushizi oluncishisiwe kanye ne-egg omelette emhlophe ekuseni, isisu sakho singase sikhubeke ngesikhathi usuhlezi emsebenzini wakho. Kodwa uma usebenzisa ingxenye encane yeshizi njalo endlini yakho yasekuseni, noma uma ulungisa i-omelet yakho ngamaqanda aphelele kunamaqanda abamhlophe, amafutha esidlweni sakusasa angakusiza ukuba uzizwe ugcwele amahora amaningana.
Leyo nzwa yokugcwala ingakusiza ukuba weqe uhambo oluphakathi nosuku ukuya kumshini ovundisa lapho ungase udle ukudla okungenalutho lwekhalori njengama-chips noma ama-muffin.
Ukudla Kuyanelisa
Ukudla ukudla okunempilo okunjenge-avocado, amantongomane, noma amafutha omnqumo kungase kukusize ukuphatha imizamo yakho yokulahlekelwa isisindo ngokunikeza umqondo ongcono wokudla okuncane kunamanye amafutha aphansi. Ukuzondeka ukuzwa ukwaneliseka uma udla ukudla. Amafutha azwa kangcono emlonyeni wakho futhi anikeze ukuthungwa okusisiza ukuba sijabulele ukuwadla okuningi. Uma uthuthukisa injabulo, awuzizwa unqatshiwe futhi kungenzeka ukuthi unamathele ohlelweni lwakho lokudla isikhathi eside.
Akuqinisekisiwe? Uma ulambile futhi udla ukudla okunamafutha aphansi noma umkhiqizo owenzelwe ukuba ube namafutha, lokho kudoba akusoze kwaphela. Ungase udle ukudla okungcono (cabanga ngama-chips angenamafutha noma ukunciphisa ama-cookies) ngoba awukwazi ukwanelisa isifiso sakho.
Uma udla ukudla okunikeza amanye amafutha, umuzwa wokwaneliseka uphathisa ubuhlungu belambile. Kodwa ukulinganisela ngempela kuyisihluthulelo. Ukugcina ukudla kwakho endleleni, khetha ukudla okunamafutha aphezulu bese udla usayizi wesabelo esifanele . I-cheese eyodwa yokukhonza, isibonelo, i-ounce eyodwa kuphela noma ngobukhulu bama-dominoes amabili.
Ukusebenza okulodwa kwebhokisi le-peanut ngamapuni wezipuni ezimbili (ezingeni).
Ukufisa Amafutha Okuhle
Ngisho nalapho sisebenzisa izindlela zokulungiselela ukudla okunempilo , sivame ukufaka amafutha amancane ngendlavane. Ake sibhekane nakho, konke kuthanda kangcono nge-pat of ibhotela phezulu noma i-drizzle yamafutha omnqumo.
Kusuka kokudla okunempilo njengama-veggies kuya enjabulweni enecala njengama-dinner rolls, ngokwemvelo sithandwa ukukhetha ukunambitheka kokudla uma sengeza amafutha. Kungumvelo wesintu nje ukufuna ukudla ukudla okunomsoco, okunamafutha.
Ngakho-ke, uma ukwengeza kancane ukugqoka okomuncu kukusiza ukuba udle isaladi esikhundleni se-hamburger namafries, bese ukwenza, kodwa ukhethe amafutha akho ngokuhlakanipha futhi uyidle ngokulinganisela (nje isipuni noma ezimbili zokugqoka!) Futhi uma imifino yakho hamba ungakhishwa ngaphandle kokuthi ibhotela elincane lisetshenziswe, bese ufaka inani elincane ukuze wenze ukunambitheka kwe-veggies yakho kube ngcono.
Ungenza futhi izinqumo ezihlakaniphile ukuze uhlale unamafutha ekudleni kwakho. Esikhundleni sebhotela isinkwa sakho sekuseni ngebhotela, kungani ungafaki ucezu lwe-avocado? Noma weqa isinqumelo lapho udoba izinhlanzi zakho bese uyifakazela esikhundleni samafutha omnqumo. Esikhundleni sokungeza ama-chips we-chocolate ku-yogurt yakho yokwakheka, engeza imbewu ye-chia esikhundleni sokuthuthukisa ukudla kwakho kwama-acids ama-acids nama-fibre ama-omega-3.
Izwi elivela
Uma ufuna ukugcina ukudla kwakho endleleni futhi ujabulele izinzuzo zamafutha, khetha amafutha amahle njalo ngangokunokwenzeka. Zama ukunciphisa ukudla kwakho ngamafutha agcwele futhi ugweme ukudla nge-fat fat ngoba le mithombo yamafutha ingaba yimbi empilweni yakho.
Futhi khumbula, amanoni akuyona isitha sakho. Amafutha asiza ukuthwala izakhi ezibalulekile kuwo wonke umzimba wakho futhi usebenza njengesitoreji sokugcina amandla. Zama ukungacabangi ngamafutha njengesitha sakho sokudla, kepha kunalokho okusizayo ekuphishekeleni impilo yakho enempilo.