Yenza izinguquko ezilula ukulahlekelwa isisindo ngokuphumelelayo
Abaningi be-dieters baphumelela ukulahlekelwa isisindo ngombuso we-80-20. Akuyona uhlelo oluphelele lokulahlekelwa kwesisindo, kepha ukudla okungu-80-20 kusebenza. Uma uzonda izinkombandlela zokudla eziqinile, awufuni ukubala ama-calories noma ama-carbohydrate, futhi awukwazi ukuthola isikhathi sokulinganisela ama-macronutrients anzima, bese ukudla okungama-80-20 kungakulungele wena.
Yini
Isimiso se-80-20 sokudla okunempilo kungenye yezindlela ezilula zokufinyelela nokugcina umzimba oqinile. Uhlelo olulula ludinga ukuba udle ukudla okuhlanzekile okungu-80% wesikhathi bese uvumela ezinye "ukudla okujabulisayo" okungenani 20% wesikhathi. Lolu hlelo lukuvumela ukuba ujabulele ukuzithokozisa njalo ngaphandle kokuzwa uhlobo lecala abantu abavame ukuzizwa lapho "bekopela" ohlelweni lokudla oluqinile. Kubantu abaningi, lokhu kuyindlela enokulinganisela kakhulu ekudleni okunempilo nangendlela yokuphila enempilo.
Ukuphumelela
Ngenkathi ukunethezeka nokulula kwalolu hlelo kwenza kube nokudla okunamandla kokulondeka kwesisindo, uhlelo lwe-80-20 lungase lunikeze ukulahleka kwekhalori okudingekayo ekulahlekeni kwesisindo kuwo wonke umuntu. Kungakhathaliseki ukuthi ulahlekelwa isisindo kulesi sivumelwano kuncike ezintweni ezimbalwa:
- Iphuzu lakho lokuqala. Uma ukudla kwakho okwamanje kuhilela ukuzitholela ukudla okunamafutha aphezulu, ukudla okuphezulu kwekhalori nsuku zonke, khona-ke ukudla okungama-80-20 kungakusiza ukuba ulahlekelwe isisindo, okungenani kuqala. Ukudla okuhlanzekile (ama-80%) kuzodinga ukuba udle ukudla okuphansi kwekhalori isikhathi esiningi. Uzothatha indawo yokudla okuphezulu ngekhalori ngezinketho ezinempilo futhi wenze izinqumo ezingcono ngesikhathi sokudla. Umphumela kufanele ukuthi udle udla kakhulu amakholori aphansi futhi aphansi.
Kodwa-ke, uma ukudla kwakho okwamanje kunempilo, awukwazi ukubona ukulahlekelwa kwekhalori okwanele ukukhiqiza isisindo. Kungase kudingeke ukuthi uhlole ukudla kwakho kwe-caloric futhi ulungise ibhalansi yakho yamandla ukuze ulahlekelwe isisindo.
- Kungakhathaliseki ukuthi uqhuba noma uyenze ukulinganisela. Ukubusa kuka-80-20 akusona isizathu sokudla ngokweqile noma ukuphuza ngokweqile. Ezinsukwini zakho ezikhululekile ezingu-20%, kufanele ususebenzise ukulinganisela . Ukuguqulwa okuwukuphela kwakho ukuthi awunzima ngokukhetha kwakho kokudla. Isibonelo, kwenye yezinsuku zakho ezingu-20%, ungakhetha ukukhetha ikhekhe le-chocolate emva kokudla. Kuyafaneleka. Kodwa uma udla izingcezu ezintathu zekhekhe, awulandeli ngempela isimiso se-80-20 futhi ngeke ubone noma yisiphi ushintsho esisisindo sakho.
- Izinga lomsebenzi wakho. Umbuso we-80 20 uphelele kubantu abahlanganyela ohlelweni lokuzivocavoca olulinganiselayo futhi baningi kakhulu (uma kungenjalo) izinsuku zesonto. Ukuvivinya umzimba kusiza ukulinganisa ama-calories owengeziwe owachitha ezinsukwini zakho ezingu-20%. Uma ungasebenzi ngokwemvelo futhi ungazivocavoti, khona-ke ukulahleka kwekhalori okudalwa ukudla kungase kungabi nakakhulu ngokwanele ukudala ushintsho esikalini.
- Isimiso sakho. Abantu abaningi abenza lolu hlelo lokudla badla ukudla okuhlanzekile phakathi nesonto bese bephumula ukudla kwabo ngezimpelasonto. Kodwa uma ngempelasonto yakho iqala ngoLwesihlanu futhi iphele ngoMsombuluko, awukwenzi ngempela ukudla okungama-80-20. Ukuze ulahlekelwe isisindo kumele uqiniseke ukuthi i-20% yakho ingama-20% kuphela. Lokho kufana nezinsuku eziyi-1½ ngesonto noma cishe ukudla okuyizinsuku eziyisikhombisa.
Amathiphu Okukusiza Uthole Imiphumela
Ukuze ulahlekelwe isisindo ngesilinganiso esilinganisweni sekhadi elilodwa ngesonto, kumele udale ukulahlekelwa kwekhalori ngamakhilomitha angama-3500. Uma ukudla okungama-80-20 akusizi ukuthi ulahlekelwe isisindo, yenza lezi zilungiso ukudala ukungena kwekhalori bese ubone imiphumela:
- Ukuzivocavoca nsuku zonke. Noma ubani ozama ukunciphisa isisindo kufanele athole umsebenzi womzimba nsuku zonke. Kodwa ukuvivinya umzimba nsuku zonke kubaluleke kakhulu uma ukhona ohlelweni lokudla, njengohlelo lwe-80-20, oluhlanganisa nokudla okunezinga eliphakeme lamafutha nekhalori.
- Bala amakholori uma kudingeka. Uma ukudla okungama-80-20 kungasebenzi ngaphakathi kwamasonto ambalwa okuqala, gcina iphepha lokudla okungenani izinsuku eziyisikhombisa. Hlola ukudla kwakho kwe-caloric bese uyiqhathanisa nezidingo zakho ze-caloric . Yenza izinguquko ohlelweni lwakho lokudla noma ezingeni lakho lomsebenzi ukuze udale ukulahlekelwa kwekhalori ngamakhilomitha angu-500 ngosuku.
- Yenza umsebenzi wokulawula. Indlela engcono kakhulu yokudala ukulahlekelwa kwekhalori yakho ukuqhuba ukulawula ingxenye . Ngezinsuku zakho zokudla ezihlanzekile, ungase ukhethe ukukhetha ukudla kodwa uma udla ukudla okuningi kunesisindo noma ukuvimbela isisindo. Ukulawula izingxenye kubaluleke nakakhulu ezinsukwini zakho ezingu-20% uma udla ukudla okuphezulu kwekhalori.
- Lungisa kuhlelo lwe-90-10. Uma uqhuba ukulawula ingxenye nokuzivocavoca njalo futhi awukwazi ukudala ukulahleka kwekhalori okudingeka ulahlekelwe isisindo, bese ulungisa ukudla okungama-80-20 ohlelweni lwe-90-10. Usaluthola "isiphambano" phakathi nesonto, kodwa esikhundleni sokuphumula ukudla kwakho kokudla okungu-4, udla ukudla okubili okuvumela ukungenisa amakhophi ambalwa.
Ukubusa kuka-80-20 akusebenzi kuwo wonke umuntu, ikakhulukazi abantu abazama ukunciphisa umzimba. Uma ukudla kungasebenzi ngisho nangemva kokuba wenze izinguquko, ungadinga uhlelo lokulahlekelwa isisindo ngesakhiwo esengeziwe. Hlola ezinye izinhlelo zokudla ukuze uthole ukudla okungcono kakhulu kuwe.