I-Schwarzbein Principle uhlelo lwezempilo nokudla olwenziwe nguDi Diana Schwarzbein, MD, udokotela waseCalifornia. Uhlelo lwe-5-step yokudla lukhuthaza ukulahlekelwa isisindo nenhlalakahle ngokubhekana nokuxhumana phakathi kwama-hormone namafutha omzimba.
Iyini isimiso sikaSchwarzbein?
I-Schwarzbein Principle i- low-carbohydrate yokudla . Uma uya ekudleni, uzodla amaprotheni amanengi namafutha amaningi amahle .
Uzoyeka ukudla ukudla okucutshungulwayo, ushukela, ubumnandi bokufakelwa, kanye nezinhlamvu ezihlungiwe . Uzophinde usho ukuthi uthola usawoti, utshwala, ne-caffeine.
Kunezinyathelo ezihlukene ohlelweni lweSchwarzbein. Ezinye zenzelwe ukuphulukiswa nezinye ukugcinwa. Ngokuqinisekile uzothola ukulahleka kwesisindo ngesikhathi sokuphulukiswa. Lesi yisikhathi lapho unciphisa ukudla kwakho kwe-carbohydrate . Inombolo ye-carbs oyidlayo inqunywa ngesisindo sakho nesigaba somsebenzi.
UDkt. Schwarzbein uthi uhlelo lokuphulukisa aluhloswanga ukuba luhlale unomphela. Uthi uma usuthuthukisa imetabolism yakho kufanele uguqule ekugcineni. Ngalesi sigaba sohlelo, uqala ukwengeza ama-carbs amaningi ekudleni kwakho.
Ngesikhathi sohlelo lwesondlo, ayikho ifomula ye-carbohydrate yokudla. Esikhundleni salokho, ufunda "ngokwemvelo" ukuba udle inombolo efanele ye-carbs esekelwe endleleni umzimba wakho usebenza ngayo.
Uma uqala ukuthola isisindo , ungabuyela ohlelweni lokuphulukisa.
I-Schwarzbein Diet Food
Ngakho-ke udla ngani ekudleni kwe-Schwarzbein Principle? Ungase ufune ukugcwalisa ifriji yakho ngebhotela, amaqanda nenyama eningi. Lokhu kokudla okunamafutha aphezulu kuzoba yisisekelo sokudla kwakho.
Ezinyathelweni zakuqala zalolu hlelo, ukudla kwakho kwe-carb kuzokwehliswa kakhulu.
Ama-carbohydrate afaka ukudla okuningi esikujwayele ukudla, njengezinhlamvu, izithelo, nemifino ethile. Kodwa kuloluhlelo, kuzodingeka ulahlwe okusanhlamvu, izinkwa kanye ne-pasta. Uzokwazi ukwengeza ukudla okuhle kwama-carbohydrate kamuva ohlelweni.
Izinzuzo zezempilo ze-Schwarzbein Principle
UDkt. Schwarzbein uthi ukudla ama-carbs amaningi kubangele amazinga e-insulin ukuze ahlasele. Uthi lokhu kuholela ekwenzeni ukuvimbela i-insulin, okubangela ukuthi kube nokunciphisa umzimba. Uphinde uxhumanise i-insulin ukwenyuka izifo ezifana ne-arthritis. Ngokunciphisa ama-carbs, uDkt. Schwarzbein uthi unganciphisa amazinga akho e-insulin. Uthi amazinga e-insulin enempilo nezinye izinguquko zokuphila zidala ukulahlekelwa kwesisindo esiphumelelayo nokuphucula impilo.
I-Schwarzbein Pros Principle Pro and Cons
Ngombono wami, kuneseluleko esithile esizwakalayo ezincwadini zeSchwarzbein Principle, ngisho noma ungabhaliseli umbono wodokotela. Uma unquma ukuthi ukudla akusikho kuwe, kusekhona iseluleko esihle sokususa encwadini.
Isibonelo, uthi akufanele siyeke ukudla. Abaningi bethu bafunde ngokuhlangenwe nakho ukuthi ukweqa ukudla kungaholela ekudleni ngokweqile emini. Ngakho-ke lokhu kuyindlela ehlakaniphile yokudla okumele ulandele iziningi ze-dieters.
Futhi, uDkt. Schwarzbein ugqugquzela ukudla kokudla kwangempela okungeke kwenziwe. Leyo inqubomgomo yokudla okunempilo kunoma ubani, kungakhathaliseki ukuthi uzama ukulahlekelwa isisindo noma cha. Futhi uphakamisa ukuthi i-dieters ikhipha i-caffeine nokuphuza utshwala ukuze kuthuthukiswe impilo, futhi iphinde inciphise ukudla kwabo usawoti, ushukela, nezinambitheka zokufakelwa .
Ngakho-ke yiziphi izinkinga ezikuleli hlelo lokudla? Ukuhleleka kuphuma efasiteleni. Ayikho indawo yokudla okusheshayo, ukudla okungenamsoco noma ukudla okucutshungulwa njengama-microwave ama-frozen frozen. Uma uyingxenye yomndeni ogcwele, lokhu kudla kungase kube nzima ukunamathela. Uma amalungu omndeni wakho aletha ukudla "okuvinjelwe" endlini kungase kube nzima kuwe ukuwagwema.
Ungase futhi uthole imiphumela emibi ngenkathi ulandela isimiso seSchwarzbein. Njengamanye okudla okunciphisa i-carb, kungenzeka ukuthi uzothola ukuqotshwa. Ezinye imiphumela emibi zibandakanya ukukhwabanisa, ukuvinjelwa nokugcinwa kwamanzi. UDkt. Schwarzbein uthi uma uhlangabezana nalokhu nemiphumela emibi ukuthi bayodlula ngokushesha uma usujwayele indlela yakho yokudla entsha.
Ingabe I-Schwarzbein Principle isebenza?
Awuqinisekisiwe ukuthi uzolahlekelwa isisindo ku-Schwarzbein Diet. Eqinisweni, uma umgomo wakho ukulahlekelwa isisindo, kungase kudingeke ube nesineke. Kungathatha izinyanga ukuba "uphulukise" umzimba wakho bese uthola ukulahlekelwa kwesisindo ohlelweni.
Khona-ke udinga ukulandela uhlelo lokulondoloza impilo . Ngakho-ke noma lokhu kudla kusebenza noma kuncike ekuzinikeleni kwakho. Ungakwazi yini ukuhlala kulolu hlobo lwecebo kuze kube phakade? Ingabe uzobuyela endleleni yakho endala yokudla ngaphandle kokudabuka? Lapho abantu bewela isigaba sokugcinwa kwesidlo esincane se-carb, isisindo ngokuvamile sibuyele impindiselo.
Khumbula, noma yikuphi ukudla okukhethayo, uhlelo ngalunye lwaklanyelwe ukukusiza ukuba udle kancane . Uma udla ama-calorie ambalwa, ulahlekelwa isisindo. Uma i-Schwarzbein Principle ikugqugquzela wena futhi uzizwa sengathi uyinhlangano ongayinamathela ekuphileni, khona-ke kungenzeka kube uhlelo olungcono kakhulu kuwe.