Ingabe I-Whole30 Nje Enye Yokudla Kwe-Fad?

Ukungaqiniseki kokudla okunomsoco

Sizungezwe isiko lokudla lapho abaningi bethu befuna umkhuba wakamuva wokulahlekelwa kwesisindo esisheshayo kanye nempilo ethuthukisiwe. Ukukhuluphala ngokweqile nokuqhathanisa ngokweqile sekuye kwaba yinkinga yezifo kubantu baseMelika kanye nesizathu esiyinhloko esinokukhethwa okunjalo okukhulu kwamalungiselelo okudla. I-Whole30 ingenye yezidlo ezihlukahlukene ezithembise "ukushintsha impilo yakho."

Inkinga ukwazi ukuthi uhlelo lokudla luphilile noma olunye uhlobo lokudla. Ukudla kwamafayili kwenza izithembiso zokulahleka kwesisindo noma ezinye izimpilo zezempilo ngaphandle kobufakazi besayensi obunokwethenjelwa. Ukudla kwamafayili nakho kubonakala ngokukhetha okukhethwayo okungavamile noma okungavamile, okuholela ekuchazweni okungalungile okuzungeze igama elithi "ukudla." Ngakho-ke, i-Whole30 ibhekwa njengokudla kwe-fad?

Iyini i-Whole30 Diet?

Uhlelo lwama-Whole30 lwalungulwa ngo-2009 nguMelissa noDallas Hartwig. Abasunguli abakubheki njengokuthi "ukudla," kepha ukuvuselelwa kokudla okufutshane isikhathi esifushane nezimangalo zokuguqula impilo yakho ngezinsuku ezingu-30. Lolu hlelo luthembisa ukuqeda imikhuba engalungile, ubuyisele imetabolism enempilo , futhi yiphathe imithi ethile yezokwelapha. Ezinye zezimangalo ezikhangisiwe zifaka:

• Phulukisa ipheshana lokugaya
• Linganisa amasosha omzimba
• Khipha izifiso zokudla
• Thuthukisa izimo zezokwelapha
• Thuthukisa amandla kanye nemetabolism
• Thuthukisa ukulahlekelwa kwesisindo
• Shintsha indlela esicabanga ngayo ngokudla kanye nenkululeko yokudla

Abasunguli bakholelwa ukuthi amaqembu athile okudla anethonya elibi empilweni yethu nasekuziphatheni kwethu, okwenza izimpawu ezinjengama-aches omzimba, amazinga we-energy aphansi, izinkinga zesikhumba, izinkinga zokugaya ukudla, nokungabi nabantwana. Ngisho "izinto ezinempilo" zingadlala indima.

Lolu hlelo lukhuthaza ukunciphisa amaqembu eziningana zokudla ukuze unike umzimba ithuba lokuphumula kulokho abakubheka "ukudla okungalungile" izinsuku ezingu-30.

Phakathi nalesi sikhathi, abahlanganyeli abavunyelwe ukuba badle ushukela, utshwala, okusanhlamvu, ubisi, kanye nemifino eminingi. Lokhu kufanele kube ukuhlolwa kweqiniso ukuthi yikuphi ukudla okuhle noma kuthinte kabi umzimba wakho, ngokusho kwamaHartwigs.

Ukuze uhlelo lusebenze, akukho lutho oluthile lwe-slip-ups, ukukopela , noma ukudla okukhethekile okwenzeka ngezikhathi ezingahle kwenzeke izinsuku ezingu-30. Ukudla okulodwa nje kwanoma yikuphi ukudla okungalawuliwe kungaphazamisa umjikelezo wokuphulukisa, tshela osunguli. Bathi i-Whole30 "izalwe yisayensi nolwazi."

Ingabe Izimangalo Ziyiqiniso?

Nakuba abashayeli abangu-Whole30 bathi lolu hlelo aluyona ukudla, imithetho yokudla eqinile ibonisa okunye. Khumbula, ukudla kwe-fad kunqanda kakhulu futhi kwenza ukulahleka kwesisindo esingasekelwa noma izimangalo zezempilo. Ngokusho kwalolu hlelo, ngosuku lwe-31, uzobe ukhululekile ekuthandweni kokudla okunempilo futhi ujabulele ukuhlelwa kabusha komzimba wakho, okungeyona umphumela ohlala njalo.

Ucwaningo lubonisa ukuthi ukudla okuphazamisayo akusebenzi ngenxa yokulahlekelwa isisindo esiqinile ngoba asikwazi ukulondoloza le ndlela yokuphila. Isisindo singase silahleke ekuqaleni kodwa sivame ukuphinde sithole, kanye nokunye.

Ukudla ngezimiso zokudla ezinzima kuthiwa kusisimisele ukwehluleka ukuze siqhubeke sisebenzisa imali ngokudla okufanayo noma okuhlukile.

Imboni yokudla iyinhlangano yebhizinisi lezinkulungwane zamabhiliyoni kanye nawe njengeqembu labo elihlosiwe. Uhlulekile? Ayikho inkinga, zama nje futhi. Abasunguli be-Whole30 bakhuthaza abantu ukuba baphinde baphinde bahlele uhlelo lwabo uma usuvele uvele noma "udinga ukudla okuthile okungekho emkhakheni."

Izithakazelo zohlelo

I-Whole30 iyisidlo sokuqeda ngokusho kukaDkt. David Katz, umqondisi osungula weYale University's Prevention Research Centre. Lapho ukudla kususwe futhi kuphinda kuphinde kuhanjiswe ekudleni esisodwa ngesikhathi, kukuvumela ukuba ubone ukudla okungase kubangele ukuphefumula noma ukuzwela. Lena indlela yokwelapha, ehlonishwa yisikhathi futhi ingasebenza ngenjongo yokukhomba ukudla kokuqala ukuze kuncishiswe izimpawu, kodwa hhayi ukufeza impilo yonke.

Ochwepheshe bezokudla bayavuma ukuthi ukususa ushukela owedeziwe nokudla okucutshungulwa ekudleni kwethu, njenge-Whole30 eyincoma, kuyinto enhle. Ukunciphisa ukungenisa ushukela kunciphisa ukuvuvukala, kunciphisa ukugula, futhi kuthuthukisa impilo yethu yonke.

Enye inzuzo: uzodla ukudla okuphelele izinsuku ezingu-30 futhi ungathola ukulahlekelwa kwesisindo esifushane. Ukudla okuphelele ekudleni kuhlanganisa:

• Imifino eminingi kanye nezithelo ezintsha
• Inani elilinganiselwe lamaprotheni ahlanzekile (inhlanzi, inyama yenkomo, izinkukhu, kanye nenyama yengulube zikhuthazwa ukuba zihlwanyelwe utshani kanye nezimila imiphumela emihle)
• Iningi lamafutha emvelo (amafutha omnqumo, i-avocado, amafutha kakhukhunathi , noma i-ghee)
• Amantongomane ne-nut (ama-alimondi, ama-cashews, ibhotela le-almond). Uxolo, ibhotela le-peanut iphume!

Izinkinga zohlelo

Uhlelo lwe-Whole30 lwaluhlanganisiwe ku-US News Report yonyaka wokuhlolwa kokudla okuhle. Kwakukhona izinhlelo ezingu-38 zokudla ezihlolwe yiqembu labachwepheshe abaqashe ezweni lonke ekudleni, ukudla okunomsoco, ukukhuluphala, ukudla kwengqondo, isifo sikashukela, nesifo senhliziyo. Ukudla ngamunye kwahlolwa ngezigaba eziyisikhombisa, kuhlanganise:

• Kulula kangakanani ukudla okulandelayo
• Ikhono lokukhiqiza ukulahlekelwa kwesisindo esifushane nesikhathi eside
• Ukuphelela komsoco
• Ukuphepha kokudla
• Amandla okuvimbela nokulawula isifo sikashukela
• Amandla okuvimbela nokulawula isifo senhliziyo

Kuzo zonke izidlo ezingu-38 ezibuyekezwe, i-Whole30 ibalwe ekugcineni ku-38. Ngezansi nje nje embalwa imibono yezobuchwepheshe bezobuchwepheshe:

• Okukhathazeka okukhulu kwakuwukuqedwa kokudla okubalulekile, kufaka phakathi ubisi, okusanhlamvu, kanye nemifino.
• Lolu hlelo luvimbela ngokweqile emvelweni.
• Uhlelo aluzange lufundwe ngokuzenzekelayo kumaphephandaba abuyekezwe ngontanga.
• Ochwepheshe bangavumelani ukuthi ukudla kungaphatha noma kuphulukise isifo sikashukela.
• Iningi lezokwelapha zesifo sikashukela liphakamisa ukudla okuhlanganisa konke okusanhlamvu, izithelo kanye nemikhiqizo yobisi, okuyinto i-Whole30 eqeda.
• Ukudla okudinga ukuqala emva kokudla okukodwa noma ukukhipha isisindo "okudliwayo."
• Lolu hlelo luyinkimbinkimbi kakhulu ukulandela.
• Ukudla okunconywayo kokudla okubomvu namafutha agcwele kungadluliselwa kalula.
• Lolu hlelo alusekeli ukulahleka kwesisindo eside futhi luwukudla okufutshane nje kuphela.
• Ukulawula isisindo, isifo senhliziyo nesifo sikashukela sidinga umzamo wokuphila konke. Lolu hlelo aluhlinzeki ngemikhuba yokuphila konke ukufeza lokho.
• Le nqubo ayinakho ukudla okunomsoco, okubhekwa njengokungaphephile, nokuvimbela futhi, hhayi ngokusekelwe ebufakazini besayensi.

Umbono wobuchwepheshe nempendulo

Odokotela abaningi kanye nochwepheshe bokudla akuvumelani nezimangalo ze-Whole30 Diet. Nakuba kunezimbalwa ezimbalwa ezinhlelweni, ama-negatives aphezulu kunanoma yiziphi izinzuzo. Abanye ochwepheshe bayavumelani nokususwa okujwayelekile kwamaqembu okudla abalulekile okuvela ekudleni, okubonisa ukuthi kungenzeka ukuthi imiphumela emibi yezempilo iyingozi. Ochwepheshe bokudla okulandelayo balunikeze impendulo ebalulekile ohlelweni lwe-Whole30 Diet.

UDavid Katz MD, MPH, FACPM, FACP, FACLM, ungomunye wabahluleli we-US News kanye ne-World Report 'yokudla okuhle' ngonyaka. Ungumqondisi wezokwelapha ophezulu, umqondisi osungula we-Yale University's Prevention Research Center, umsunguli nomqondisi we-True Health Initiative, futhi wahlonipha umhlaba wonke ngobuchwepheshe bakhe ekuncelweni, ukulawulwa kwesisindo nokuvimbela izifo ezingapheli. UDkt. Katz unikeze umbono wezobuchwepheshe olandelayo:

Lokhu kudla akuzange kwenzeke kahle kwi rankings jikelele, futhi ngokuqinisekile akuhambanga kahle nami. Inkinga ukuthi i-Whole30 ikhuthaza inyama ukusetshenziswa, okuvame ukubhekwa njengomqondo omubi, kuyilapho iduma amaqembu okudla okunempilo ngokuphelele.

Ngokuvamile, angicabangi okuningi kokudla okwakhiwe ngendlela yokuzama-futhi-ehlulekile yokukhipha ukudla namaqembu amahle, futhi ubangeze futhi. Ngiyakuthanda ukudla okuncane kakhulu uma kukhipha ezinye zezinto zokudla ezihamba phambili kakhulu ekulahlekelweni kwesisindo nasekutholeni impilo, njengemifino.

Iningi le-Whole30 plan kuyinto yokudayiswa kokujwayelekile kokudayiswa. Akukho ukugcizelela lapha ekutholeni isethi egcwele yamakhono okuphila okunempilo. Ngenxa yalokhu, akunakwenzeka ngisho nokukwazi ukuthi ukudla okuvela kulokhu kuzoba okunempilo.

Inzuzo ka-Whole30 kuphela engaba yinzuzo yokulahlekelwa isisindo esifushane, hhayi ukugcinwa kwesisindo eside, impilo ejwayelekile noma impilo ende. Uma ubheka ukwedlula ukudla kwakho nganoma yiyiphi yalezizathu, kunezinye izidlo ezingu-37 ohlwini lwezindaba ze-US ukuze zicubungule ngaphambi kokuxazulula ku-Whole30, kufaka phakathi isidlo se-DASH, i-Mediterranean Diet, ne-MIND Diet, ezabe zibalwa ezintathu eziphezulu ukudla, ngokulandelana.

U-Andrea Giancoli MPH, RD , ungomunye wabahluleli we-US News ne-World Report 'yokudla okuhle' ngonyaka. Unguchwepheshe kumgomo wokudla okunomsoco kanye nokudla kwemifino nokudla. U-Andrea ungumsoco kanye nommeli wezempilo, umxhumanisi nomxhumanisi. Ungumlobi wokuzimela kanye nokudla okunomsoco ezweni. U-Andrea ungumkhulumeli wezwe owedlule we-Academy of Nutrition and Dietetics futhi uyaqhubeka nokunikeza ubuchwepheshe bokudla okunomsoco kumabonakude, umsakazo, intanethi kanye nokuphrinta izitolo zemidiya ezweni lonke. U-Andrea unikeze umbono olandelayo wochwepheshe:

I-Whole30 iyisimiso esisheshayo sokulahlekelwa kwesisindo sokumaketha ukulahlekelwa kwesisindo ngokushesha. Ngokuqinisekile, ungase ulahlekelwe isisindo phakathi nosuku lwama-30, kodwa akusimeme. Umzimba awukwenziwe ukuba ulahlekelwe isisindo ngokushesha njengoba lokhu kudla kudinga futhi kuyigcine impilo yonke. Futhi, ukudla kunqanda kakhulu futhi kunanani lokudla okunomsoco. Uma kuphakanyiswa izithako njengengxenye yokudla, njengoba kunjalo ne-Whole30, lokho okufakazela kimi kusweleka kwezinye izakhi futhi akusilo okunomsoco ngempela.

Ukudla okusho ukuthi ukusetha kabusha umzimba wethu esikhathini esincane kuhamba kancane. Ngokwemvelo, lokhu akunakwenzeka. Izidlo zokuvimbela ngokwemvelo zinganciphisa umzimba wakho futhi zithuthukise ukuzuza kwesisindo. Ukusetha kabusha i-metabolism yethu yiyona 'inkulumo ye-buzz' entsha ngenjongo yokukhangisa lezi zinhlobo zezincwadi zokudla. Ngakho-ke, isithembiso sika-Whole30 sokusetha kabusha futhi ukwandisa umzimba wakho ukuthengisa okungamanga ngempela.

Ngeke ngincoma lolu hlelo lokudla ngoba luvimbela ngokweqile futhi lungapheli. Futhi, noma yikuphi ukudla okuvimbela izakhi ezidingekayo ezivela ezinhlameni ezigcwele, izithelo zommbila, kanye nobisi ukulahla umzimba wokudla.

U-Rachel Berman, i-RD, i-CDN , uyinhloko yezinto zokuqukethwe, umholi emkhakheni wokudla okunomsoco ngokubonakala okuningi kwi-Today Show, Fox nabangani, nakwezinye izindawo zokusakaza zomphakathi. Ungumbhali wezincwadi ezimbili: Ukukhuthaza Uketshezi Lakho Kwemithi Ye-Dummies ne-Mediterranean Medet for Dummies. URachel unikeze umbono olandelayo wochwepheshe:

Uhlelo lwe-Whole30 luthi luzokusiza ukuba ulawulwe ngokwengeziwe kokukhetha kwakho kokudla. Mhlawumbe lokho kuyiqiniso, ngoba unezinketho ezimbalwa. Kodwa ngempela, ngenxa yokuzivimbela kakhulu, ukudla kulawula ngokuphelele impilo yakho.

Angiqondi ukuthi ukuphika kokudla okukuphoqa ukuthi uphelele ngokuphelele indlela yakho yokuphila futhi kukuvimbele ukwenza izinto ongazithandayo, njengokudla nabangani. Futhi, ungathembi noma yikuphi ukudla okunesikhathi esithile egameni layo! Lokhu kufana nokungahlali okungapheli. Ingabe ulahlekelwa isisindo? Mhlawumbe. Kodwa ngombono wami, futhi kukhuthaza ubudlelwane obubi nokudla isikhathi eside ngemuva kokuba ukudla sekuphelile. Isibonelo, ungase uzizwe unamahloni ezungeze ukudla okudemoniwe kulolu hlelo, lapho empeleni kungukudla okungaba yingxenye yokudla okunomsoco.

U-Amy Campbell MS, i-RD, i-LDN, i-CDE, yi-Dietitian Dietitian Educator (i-RDN) ne-Dietet Educator Educator (CDE) obhalisiwe. Njengamanje usebenza ezimweni ezinhle, umhlinzeki wezinsizakalo zokudla ezibhalisiwe, futhi wasebenza esikhathini esidumile emhlabeni wonke owaziwa yiJoslin Diabetes Centre. U-Amy uyinhlangano yamasonto onke ebhukwini le-Diabetes Self-Management futhi ubhala isisekelo seSifo Sesifo Sikashukela. Ubuye uphenyo lobuchwepheshe be-US News kanye ne-World Report 'yokudla okuhle' ngonyaka. U-Amy unikeze umbono wezobuchwepheshe olandelayo:

Ucabanga ngokuzama Ukudla Okuphelele? Kufanele ucabange kabili. Lolu hlelo lokudla luyisimo esiqinile-nokuvimbela-okudla okulandela izinsuku ezingu-30 ukuze ubuyiselwe kabusha imetabolism yakho. Kuzwakala kuyathandeka, kodwa lungele ikamu lokudla lokudla isikhathi eside ngenyanga. Uzodinga ukuqeda uhlu lokuhlanza lokudla kanye namaqembu okudla, okubandakanya ushukela, utshwala, ukudla okunomsoco, okusanhlamvu, izithelo (ubhontshisi), ukudla kokudla kanye nokudla okuqukethe izithako.

Ngakho-ke, yini ongayidla? Iningi lezinkukhu, izinkukhu, izilwane zasolwandle, namaqanda; izithelo nemifino, amantongomane nembewu. Amafutha alungile, futhi, ngisho namafutha agcwele njengama-duck fat ne-bhotela. Kungase kungaboni konke okubi, kodwa zibophe ngokwakho ngoba isikhala esisodwa esincane - sisho, ucezu lweswidi noma indebe yegour, futhi uyishaya. Kufanele uqale umjikelezo wosuku lwama-30 ngokuphindaphindiwe. Uma ungomunye wabantu abanenhlanhla ukuyiqeda, kancane kancane uzoletha iqembu elilodwa lokudla ngesikhathi esisodwa, ubukele ngokucophelela izimpawu ezifana nokubhubhisa, ukusabela kwesikhumba, noma ezinye izibonakaliso ze-allergies noma ukungabekezelelani.

Izindaba ezinhle mayelana nalokhu kudla ukuthi zingama-30 kuphela-inyanga eyodwa ngaphandle konyaka. Futhi akukho lutho olungalungile ngokukhipha amaswidi, ukudla okucutshungulwayo, noma utshwala. Izindaba ezimbi? Okokuqala, akuyona ukudla okuyisisindo, nakuba kungenzeka ukuthi uzolahlekelwa isisindo. Okubaluleke nakakhulu: Asikho isisekelo sesayensi kule plan yokudla, futhi izimangalo zayo zokuqeda wonke amaqembu okudla zingathuthukisa umzimba, amasosha omzimba wakho kanye nesifo sakho segciwane asinasisekelo.

Ngaphezu kwalokho, ukudlala okusanhlamvu okuphelele, izithelo zommbila, ukudla kokudla, nokudla kwesobho kusho ukuthi uthola izinzuzo eziningi zezempilo ezihambisana nalokhu kokudla. Okokugcina, isidlo sika-30 asinikezi isiqondiso esinengi kulokho okufanele ukwenze uma uzizwa uphelele kahle emva kokuvuselela ukudla. Uma usola ukudla okubangelwa ukungezwani komzimba noma ukungabekezelelani, sebenze nodokotela wakho kanye ne-dietitian obhalisiwe ukuze unqume indlela engcono kakhulu futhi ephephile kuwe.

Ucwaningo on The Whole30

Ucwaningo oluzimele noma ucwaningo oluqhutshwa ekudleni konke okungekho ku-30 ​​alukho, olushiya kuphela umbiko wokufakazela ukusekela izimangalo zayo. Inhlolovo eyanikezwa ngamalungu angu-1600 a-Whole30 abonisa ukulahlekelwa kwesisindo phakathi kwamaphesenti angu-96 alabo ababambiqhaza. Kodwa-ke, ukulahlekelwa isisindo kubonakala kuzo zonke izidlo zokuqeda okunjengalezi.

Inkinga ngezidlo eziningi, ikakhulukazi lezo ezivimbela amaqembu okudla, akakwazi ukugcina isisindo sahleka. Ucwaningo lwezikhathi olubhekene nalolu daba futhi luvame ukungqubuzana ekutholeni kwabo kokudla okunomthelela kanye nokulahlekelwa kwesisindo ngokujwayelekile.

Ucwaningo olwenziwe kuyi -Journal of Research and Medical Sciences lwahlola amasu ahlobene nokudla. Bakhombisa ukuthi akukacaci ukuthi ukudla okuncoma ama-carbohydrates aphansi, ukudla okukhethekile, noma amafutha angamanzi ayenziwayo kuyasiza ekuvimbeleni inzuzo yesisindo.

Ucwaningo olwenziwe kuyi -Journal of Steroids lubonise i-dieters eyadla i-carbohydrate ephakeme, isidlo sasekuseni esinophethiloli , isidlo sasemini kanye ne-dessert yansuku zonke yalahlekelwa isisindo esikhulu kunabalingani abavinjiwe. Abantu abalandela ukudla okunomsoco we-carbohydrate baphinde bathola isisindo ngenkathi iqembu eliphakeme le-carb likwazi ukuligcina.

Ucwaningo olwenziwe kuyi -Journal of Cell Metabolism luhlolisise umphumela wokuvinjelwa kwamafutha nama-carbohydrate yokudla ngokulahlekelwa kwamafutha. Abafundi abathintekayo badla ukudla okuncane okuyi -carb okwehla isisindo ngesikhathi abantu abadla amafutha aphansi belahlekelwa kakhulu ngamafutha omzimba.

Ngakho-ke ngenkathi i-Whole30 Diet ithi inokwemvelo ngokwesayensi, abukho ubufakazi obukhona bokusekela ukusetshenziswa kwayo.

Ukudla okunconyiwe

Ukuqonda umehluko phakathi kokudla okunempilo kanye nokudla kwe-fad kuyisinyathelo esihle kakhulu sokuqala ukunciphisa umzimba nokuthola impilo. I-30 Yokudla Okuphelele Yinezinzuzo ezithile, kepha ngokujwayelekile iwela ngaphansi kwesambulela sokudla okufakiwe kusukela ekuqedeni amaqembu okudla okunempilo kungenakulondolozeka, kunganciphisa umzimba wakho wezakhi zomzimba ezibalulekile, futhi kudala ubudlelwane obungenampilo nokudla.

Ukudla okulungile kuyindlela yokuphila, hhayi ukudla. Uma sidla ukudla okunomsoco okuhlukahlukene , ikakhulukazi izitshalo, kusisiza ukuba silondoloze impilo enhle nesisindo esifanele. Khetha ukudla okulandelayo okunomsoco-okunomsoco njengengxenye yokudla okunempilo:

• Imifino nemifino emnyama, emifino (kale, isipinashi, broccoli, chard Swiss, ubhontshisi obuluhlaza)
• Izithelo (ama-apula, amajikijolo, i-melon)
• Izinhlamvu (i-quinoa, ilayisi elibomvu, ama-oats)
• Ukudla okunomsoco (isifuba sezinkukhu, inhlanzi, i-turkey)
• Ubhontshisi kanye nemifino (wonke ubhontshisi, i-lentils, i-peas)
• Amantongomane nembewu (ama-walnuts, ama-alimondi, imbewu ye-sunflower)
• Ubisi (ukunciphisa ubisi olunamafutha, ushizi, i-yogurt)
• Amafutha (amafutha omnqumo, amafutha we-avocado)

Futhi uma ufuna uhlelo oluhlelekile, i-US News ngonyaka Bika ukuhlolwa kokudla okungcono kakhulu kunikeza amaphethini aphezulu okudla amathathu ukuzama:

1. Dash Diet : kucatshangelwa okungcono kakhulu ekutholeni imikhuba enempilo yokudla futhi kulula ukulandela. Ukudla kuboniswa ukusiza ukuphatha isifo sikashukela nokukhuthaza impilo yenhliziyo.
2. Izidlo zaseMedithera : zibhekwa njengokudla okungcono kakhulu okutshala izitshalo futhi kulula ukuzilandela. Ukudla kubeka inombolo yesi-2 ngokudla okunempilo, ukulawula isifo sikashukela, nokudla okuphelele kakhulu.
3. I-MIND Diet: ibhekwa njengokulula ukulandela futhi inhle ngokuthola imikhuba yokudla enempilo. Ukudla nakho kusiza ukuphatha isifo sikashukela futhi kukhuthaza impilo yenhliziyo.

> Imithombo:

> UDaniela Jakubowicz et al., Isikhathi sokudla kanye nokwakheka kwamathonya ama-ghrelin, amazinga okudla nesisindo sokunakekelwa kwesisindo kubantu abadala abakhuluphele ngokweqile futhi abakhuluphele, i- Journal of Steroids , 2012.

> Fatemeh Azizi Soeliman et al., Isondlo sokulahlekelwa kwesisindo: Ukubuyekezwa kwezindlela ezihlobene nokudla, Journal of Research in Medical Sciences , 2014.

> Kevin D. Hall et al., Ikhalori yekhalori, izidakamizwa zezidakamizwa Ukuvimbela imiphumela ku-More Body Fat Ukulahlekelwa kunqunywe yi-Carbohydrate kubantu abane-Obesity, Journal of Cell Metabolism , 2015.

> Lydia A. Bazzano, MD, PhD, MPH et al., Imiphumela ye-Low-Carbohydrate kanye Nezidlo Eziphansi Zamafutha: Isivivinyo Esingahleliwe, Amanothi Wezokwelapha Ngaphakathi , 2014.

> Richard B. Kreider, PhD et al., Uhlelo Oluhlelekile Lokudla Nokuzivocavoca Lukhuthaza Izinguquko Ezithandekayo Ekulahlekeni Kwesisindo, Ukubunjwa Kwamalungu, Nokulondoloza Isisindo, I- Journal of the Academy of Nutrition and Dietetics , 2011.