Ukuhluka kwezidlo ezise-Egg kuphela Kungenza Kulimale Kakhulu Kunokuhle
Uma ukudla kwasekuseni kukudla okuthandayo kosuku, khona-ke ukudla kwamaqanda kungase kukuthande. Uhlelo lokulahlekelwa kwesisindo ludinga ukuba wakhe okungenani ukudla okulodwa usuku ngalunye eduze nesidlo sasekuseni sakusasa kwasekuseni. Kodwa kunezinguqulo ezahlukene zokudla kweqanda, kuhlanganise nokudla kweqanda kuphela, futhi akubona bonke abaphilile noma ngisho nokusebenza.
Iyini Ukudla Kwe-Egg?
Kunezinguquko ezihlukahlukene zalolu hlelo lokulahlekelwa kwesisindo, kodwa njengoba ungase ucabange, zonke zidinga ukuthi udle ngokuyinhloko ukudla okwakhiwe ngamaqanda. Lokhu kuyintandokazi ethandwa kakhulu:
- 14-Day Egg Ukudla: Uma ukhetha le nguqulo hlelo yokudla, uzodla ukudla ezintathu ngosuku. Ngeke udle noma yikuphi ukudla okulula futhi awukho iziphuzo ngekhalori. Usuku ngalunye, udla ukudla okulodwa ngamaqanda, kodwa ezinye izidlo zingakhiwa eduze kwezinye izilwane zamaphrotheni ezinomzimba njengenkukhu noma inhlanzi. Ukwengeza iphrotheni epulpheni yakho, ungangeza imifino ephansi ye-carbohydrate efana ne-broccoli noma isipinashi. Ngezinye izikhathi kuvunyelwe izithelo zeCitrus. Lokhu kudla ngezinye izikhathi kubizwa ngokuthi " Ukudla Okubilisiwe Kwama-Egg " futhi kudinga ukuthi udle amaqanda akho kanzima-abilisiwe, kunokuba ugxilwe, ugwetshwe noma uthosiwe.
- I-Egg ne-Grapefruit Ukudla: Lokhu kungukuhluka kwesidlo se-Egg yezinsuku ezingu-14 futhi kuthatha isikhathi esifanayo. Kule nguqulo yokudla, udla izithelo zomvini ½ ngesikhathi sokudla kanye neqanda lakho noma amaprotheni aphilile. Ayikho enye izithelo ezivunyelwe.
- I-Egg-Diet kuphela: Le nguqulo yesimiso sokulahlekelwa kwesisindo i-mono diet. Izidlo ze-Mono ziyingozi kakhulu, izinhlelo ezingenampilo zokulahlekelwa isisindo lapho udla ukudla okulodwa kuphela isikhathi esithile. Ngokusho kwemithombo, i-dieters kulolu hlelo idla kuphela amaqanda namanzi abilisiwe kanzima amasonto amabili. Njengoba ungase ucabange, ukuzivocavoca akukhuthazwa kulolu hlelo ngenxa yokukhathala okwedlulele okungase kube nakho.
- "Ukudla" Egg Ukudla : Le nguqulo yokudla amaqanda kudinga ukuba udle iqanda elilodwa nesinye isinkwa, kathathu ngosuku ngalunye. Ungadla futhi izithelo nemifino eminingi njengoba uthanda. Uzophuza amanzi, ikhofi emnyama, noma ezinye iziphuzo ze-kero-khalori. Amaqanda angalungiswa noma yikuphi okufunayo uma nje kungekho amakhalori angeziwe. Lokhu kusho ukuthi awukwazi ukusebenzisa ibhotela noma amafutha ukulungiselela iqanda lakho. Ezinye ze-dieters zikholelwa ukuthi le nguqulo yokudla kwamaqanda isetshenziselwa izilungiselelo zezokwelapha ukunciphisa isisindo sesiguli ngaphambi kokuhlinzwa, kodwa abukho ubufakazi obusekela lodaba. Nakuba odokotela abathile be-bariatric bebeka iziguli zabo ekudleni ngaphambi kokuba bahlinzekwe, ngokuvamile kuvame ukudla okunomsoco (okufaka phakathi ukuguqulwa kwesidlo) futhi uhlelo luqondiswa udokotela noma esinye isazi sezokwelapha.
- Ukudla kwe-Keto Egg : Ukudla okunama-ketogenic, okubizwa nangokuthi ukudla okunama-keto, kudinga ukuba ukwandise amafutha akho ukuze ubeke umzimba wakho ube yisimo se-ketosis. Ngakho le nguqulo yokudla kweqanda ikhuthaza ukuthi udle amaqanda ngebhotela kanye noshizi ukuze umzimba wakho ukhiqize amaketoni. Isilinganiso esithandwa kakhulu kwi-intanethi yiqanda elilodwa kwelinye isipuni samafutha (ushizi noma ibhotela).
Ezinye izinhlobo zokudla kwamaqanda zingcono kunezinye, kodwa akekho kubo ohlinzeka ngokudla okunomsoco.
Ingabe Ukudla Kwe-Egg Kunempilo?
Ngokumangazayo, amanye amawebhusayithi akhombisa ukuthi ukhuluma nodokotela wakho ngaphambi kokuya ekudleni kwamaqanda. Uma wenza, akunakwenzeka ukuthi udokotela wakho uzovuma. Izinguqulo eziningi zokudla kweqanda azihambisani kahle ngokwanele ukunikeza umzimba wakho amandla okudingeka usebenze kahle-yize amaqanda agcwele izakhi ezinempilo.
Amaqanda anika umzimba wakho amaprotheni namafutha. Futhi banikeza i-vitamin D, i-phosphorus, i-vitamin A, namavithamini amabili ama-B anzima umzimba wakho udinga ukuguqula ukudla ube namandla. Amaqanda ungumthombo omuhle kakhulu we riboflavin, selenium, ne-choline.
Kodwa umzimba wakho udinga okungaphezu kwezakhi eziqanda ukusebenza kahle. Isibonelo, i-fiber ikhuthaza ukugaya okunempilo futhi awukwazi ukuthola i-fiber oyidingayo uma ukhona kulolu hlelo.
Uma udla amaqanda kuphela, ngeke futhi unikeze umzimba wakho ngamavithamini namaminerali abalulekile.
Ngaphezu kwalokho, kungenzeka ukuthi ngeke uthole ama-calories noma ama-carbohydrate oyidingayo kuloluhlelo-ikakhulukazi kwi-mono version yokudla kweqanda. Kunama-khalori angama-75, ama-gramu angu-5 amafutha, ama-gram angu-6 amaprotheni futhi angaphansi kwe-1 gramu ye-carbohydrate emaqanda owodwa. Akunakwenzeka ukuthi uzobe ukhululekile ukudla inani lamaqanda ozodinga ukuwadla ukuze uthole iziqondiso eziphakanyisiwe zekhalori kanye nokusetshenziswa kwamakhemikhali. Umzimba wakho ungase uhlupheke ngenxa yalokho.
Ukudla okuphansi kakhulu kwekhalori kanye nokudla okuncane kakhulu kwe-carbohydrate kungabangela ukukhathala okwedlulele nezinye izimpawu ezifana nokuhleka, ukudliwa, ukuphathwa ikhanda, nezinye izinkinga zesisu.
Ungase futhi uthole ukuphefumula okubi noma isicanucanu.
Okokugcina, ukudla kwamaqanda kungase kubuyele emuva futhi ekugcineni kubangele ukuzuza isisindo esikhundleni sokulahlekelwa isisindo. Ukuzuza isisindo kusuka emizamweni ephindaphindiwe ekudleni kwamafayili kungaholela ekuqhumeni ngokweqile noma ekukhulupheni.
Ingabe Ukudla Kwe-Egg Kusebenza?
Amanye amawebhusayithi namavidiyo asho ukuthi ungalahlekelwa amapounds angu-20-25 ngosuku lokudla kweqanda lama-14. Lokho kuyizinombolo ezikhangayo uma uzama ukunciphisa. Kodwa lezo zimangalo azisekelwe kunoma yisiphi isifundo sezesayensi noma ubufakazi obunzima, yizimangalo ze-intanethi ezithandwa kakhulu.
Ngakho-ke kungenzeka kangakanani ukuthi ulahlekelwe kangakanani? Uma ngabe ulandela ukudla kwamaqanda ngokugcwele, cishe uzokhipha amakhilogremu ambalwa, okungaba amakhilogremu amahlanu ngesonto futhi okunye okunye ngesonto elilandelayo. Kodwa isisindo ozolahlekelwa kuzoba isisindo samanzi ngokuyinhloko, hhayi amanoni, futhi lokho kuyimpendulo ebalulekile yokugcina engqondweni.
Ukulahlekelwa kwamanzi ekudleni kwamaqanda kwenzeka ngenxa yokudla kwe-carbohydrate. Uma unciphisa noma uqeda ama-carbohydrate, umzimba wakho awudingi amanzi amaningi ukugcina amandla ama-carbohydrate anikezelayo. Ngakho umzimba wakho ubeka amanzi futhi ngokushesha uphawula ushintsho ezinombolweni esikalini kanye nendlela izingubo zakho ezifanele ngayo. Umsindo omkhulu, kwesokudla? Kodwa uma uqala ukudla ama-carbohydrate futhi, amanzi abuyela futhi isisindo sakho siphindela emuva evamile. Ukwengeza, i-carbohydrate enamandla nekhalenda yokuvimbela ingase ibangele ukuthi ulahlekelwe isisindo somzimba, okungaba nomthelela omubi kumetabolism wakho.
Okokugcina, ukudla kwamaqanda kunzima kakhulu. Ngenkathi ungase ukwazi ukugcoba umgcobo uhambe ngezinyanga ezimbili udle ukudla okulodwa (noma nje inani elincane lokudla) ukulamba nokukhathazeka okungenzeka uzizwe kungase kube nzima. Ama-dieters amaningi aphelela ekudleni ukudla okungenamsoco noma nje ukuyeka ukudla ngokuphelele. Njengoba ungafundi noma yikuphi ukudla okunempilo kuloluhlelo (njengokulawula kwesigaba, ukuhlelwa kokudla okulinganiselayo, noma ukudla okucabangayo) kungenzeka ubuyele emikhiqizweni yokudla eyenza ukuzuza kwesisindo kuqala.
I-Egg Diet-Yenza Yindlela
Uma uthanda amaqanda, akukho sizathu sokungawafaki ohlelweni lokulahlekelwa isisindo. Amaqanda alula futhi ahlukahlukene. Amaqanda ashibhile (uma kuqhathaniswa neminye imithombo yamaprotheni) futhi kulula ukuthola kunoma iyiphi imakethe noma esitolo esisebenzayo. Ziyisidlo esihle sokufaka uhlelo lokudla okunempilo noma uhlelo lokulahlekelwa isisindo. Kodwa ukudla kwakho kufanele kuhlanganise nokudla okuhlukahlukene ukuze kugcine umzimba wakho uphezulu.
Sebenzisa lawa macebiso ukuze unciphise amaqanda:
- Faka endaweni yokudla inyama engu-1-2 isonto ngalinye ngesidlo esisekelwe emaqanda. Jabulela iqanda elibiziwe ngama-veggies ashubile, noma wenze iqanda noma i-omelet elimaqanda elimhlophe elinemifino efana nama-kare noma isipinashi kanye ne-ounce eyodwa ushizi (zama feta, parmesan, noma ushizi wezimbuzi). Ngenkathi amaqanda aqukethe amafutha agcwele, ahlinzeka ngamafutha angaphansi kunemithombo eminingi yenyama. Uzozuza ngokunciphisa kokubili amafutha nama-kilojoule.
- Faka isidlo esisodwa ngesonto elilodwa ngesidlo esisekelwe emaqanda. Isibonelo, uma upheka i-spaghetti noma i-rice casserole kanye ngesonto ngalinye ukuze usebenzise ama-remahle, yenza okufanayo ngesidlo seqanda esiqinile. Yenza i-quiche noma i-frittata enempilo futhi uyihambise ngemifino ehlanganisiwe. Ukudla okunamandla kwamaprotheni kuzokusiza ukuba uzizwe ugcwele futhi unelisekile kunokudla kwesitashi futhi ungadla kancane ngenxa yalokho.
- Gcina amaqanda onzima kanzima esiqandisini ukuze ubambe lapho udinga ukudla okusawoti, okunamnandi kwama-calories angaphansi kuka-100. Shintsha i-hummus ye-isikhupha samaqanda ukuze uthole amandla engeziwe we-fiber neprotheyini yakho yenani elifanayo lama-calories. Hlanganisa amaqanda bese uwafaka esaladini lakho ngesikhathi sokudla, noma ubafake esiqotsheni se-toast egcwele yokusanhlamvu ngesineke se-avocado ekuseni ekuseni.
- Gcoba amaqanda wonke ngamaqanda abamhlophe ukusika ama-calories namafutha agcwele. Iningi lamanoni eqanda elibilisiwe elinesibindi. I-yolk inikeza cishe ama-khalori angu-55 afanele amafutha namaprotheni ahlanganisiwe. Ngakolunye uhlangothi, ama-white, agcwele ukudla okunamafutha angenamsoco. Uzodla ama-4 kuya ku-5 amagremu amaprotheni, ama-kilojoule ayi-17, futhi cishe awukho amafutha emhlophe eyodwa yamaqanda amhlophe. Amaqanda abamhlophe nawo angumthombo omuhle we-leucine, i-amino acid engakusiza ukuba ulahlekelwe isisindo.
Khumbula ukuthi i-fad edlayo oyibonayo kuyi-intanethi ngokuvamile ayisekelwe ekucwaningweni okunempilo okunomsoco. Uma ukudla kwamaqanda (noma ukudla kokudla kwe-peanut noma ukudla kwe-pizza noma ukudla kwe-taco) kwasebenza ngempela, uzoyibona ithengiswa kuwo wonke amahhovisi odokotela emhlabeni jikelele. Kodwa akunjalo.
Esikhundleni salokho, funa iseluleko somuntu siqu sokulahlekelwa isisindo kusuka ochwepheshe abathintekayo ensimini yezempilo. Hlangana ne-dietitian obhalisiwe noma ukhulume nodokotela wakho ukuqinisekisa ukuthi uhlelo lwakho lokulahlekelwa isisindo luphumelele futhi luhlinzeka ngemiphumela yesikhathi eside okugcina ulungele futhi uphilile.