Okufanele Ukwenze Uma Udla Okuncane Kodwa Uthola Isisindo
Uma ufunda izihloko eziphathelene nokudla okunempilo noma ukulahlekelwa isisindo, cishe uye waphawula ukuthi izinhlelo eziningi zokudla ezidumile zihlanganisa izikhathi zokuzila. Kodwa abanye bakhuthaza ukuba udle njalo amahora ambalwa ukugwema imodi yendlala. Ngakho kufanele udla kangaki? Futhi uma umgomo wakho ulahlekelwa, kwenzekani uma udla kancane kodwa uthola isisindo ?
Ukuhlunga ngezihloko, kuwukuhlakanipha ukuphendukela kubachwepheshe bezezempilo kanye nezokwelapha.
UDkt. Joel Fuhrman uyisikhathi esithatha isikhathi esineNew York Times umbhali othengisa kakhulu futhi uMongameli weNational Research Research Foundation. Izinkolelo zakhe mayelana nokuthi kufanele udla kaningi kangakanani ukuze ulahlekelwe isisindo zihambisana nalokho abacwaningi kanye nososayensi abaye bazi mayelana nokudabuka kweminyaka iminyaka. Futhi yiziphi ezinye ze-dieters ezithola zingalungile.
Kufanele Udle Kaningani?
Ingabe udla njalo amahora ambalwa ukugwema isimo esibizwa ngokuthi "inqubo yendlala?" Uma wenza, awusodwa. I-dieters eminingi idla ukudla lonke usuku njengengxenye yesimiso sabo sokulahlekelwa isisindo. Kodwa ukudla kaningi kungase kube inkinga futhi, kungabangela ukuthi isisindo sakho sokulahlekelwa isisindo sihluleke.
Lapho i-dieters ikhuluma ngemodi yendlala , ngokuvamile ibhekisela emthonjeni wokudla okungajwayelekile okukhona ongakwenza ekusebenziseni umzimba wakho. Inkolelo evame ukukholelwa ukuthi uma ungadli njalo amahora amathathu noma uma weqa isidlo sasekuseni-njengokuthi umzimba wakho uhambe kancane ukugcina amandla futhi ulungiselele indlala.
Ngenxa yalokho, ukulahleka kwesisindo kugxuma ukuma futhi inzuzo yesisindo ingenzeka.
Ezinye ze-science-savvy dieters nazo zingahle zidibanise imodi yokulamba nalokho abacwaningi ababiza ngokuthi "i-thermogenesis evumelanayo." Ucwaningo lwezesayensi luqinisekisile ukuthi abantu abaye balahlekelwa ngempumelelo banesisindo somzimba esincane kunabalingani babo abafanayo abazange badle.
Laba bantu bavame (ngokuzwakalayo) bakhononda ukuthi badla kancane kepha bathola isisindo.
Abacwaningi bakholelwa ukuthi ukunciphisa umzimba kancane kunomqondo wokudla amakholori ambalwa esikhathini eside. I-thermogenesis evumelanayo yenza kube nzima kubantu abaye balahlekelwa isisindo ukuze balondoloze isisindo esinempilo.
Ngakho-ke kungani umehluko phakathi kwemodi yokulamba kanye ne-thermogenesis eguquguqukayo kubaluleke kangaka? Ngenxa yokuthi noma ngabe umqondo we-thermogenesis oguquguqukayo usuqinisekisiwe ekufundweni kwemitholampilo, abacwaningi akusoli ukuthi bayadla ukudla okungajwayelekile noma ukudla okungalahleki (imodi yokulamba) ngokuhamba kancane kwe-metabolism. Ngakho i-dieters akufanele isebenzise ngempela umqondo osuselwe ebufakazini we-thermogenesis eguquguqukayo ukuze ulungele ukudla kaningi.
Ngidla kancane kodwa ngithola isisindo-isimo sezinkanyezi kuya kwesigwebo?
Ungakwazi yini ukuzuza isisindo ngaphandle kokudla ngaso sonke isikhathi? UDkt. Fuhrman uchaza ukuthi ukudla kancane kungaba nethonya kumzimba wakho wegazi, kodwa hhayi ngendlela esicabanga ngayo. Eqinisweni, ucabanga ukuthi umqondo wendlela yokulamba yindlala "kuyinto engenangqondo."
"Ukuvinjelwa kweCaloric kungaba nomthelela ekulinganiseni kwesilinganiso samandla kodwa ngesilinganiso lapho ulahlekelwa isisindo, hhayi ukuthi ngabe unesisindo noma cha," usho kanje. UFuhrman uthi ngokucacile ukuthi i-dieters ngeke ithole isisindo ngokuvimbela amakholori. Uthi: "Uma imodi yokulamba yindlala yayiyinto yangempela, khona-ke i-anorexics yayiyoba fat."
Ngamafuphi, i-Fuhrman ithi i-dieters akufanele neze izame ukudla okuningi ukuze igweme imodi yendlala. Ukunweba njalo noma ukwandisa inani lokudla oyidlayo phakathi nosuku akusebenzi uma ufuna ukunciphisa umzimba. "Lapho abantu banda inani lokudla emini, banda umzimba wabo," kusho uFuhrman
Kufanele Udle Kaningani? Okubalulekile
Ngakho-ke yini okubaluleke ngempela uma ufuna ukunciphisa umzimba? UFuhrman ukholelwa ukuthi izinga lokudla kwakho-hhayi ukudla imvamisa-kwenza umehluko. Encwadini yakhe ethi The End of Dieting, unikeza incazelo yesayense yokuthi kungani sifuna ukudla sonke isikhathi.
Uchaza ukuthi yini ezwayo njengalamba ngokuvamile kuvame ukusabela komzimba wethu ekuhoxisweni kokudla okungenamsoco . "Abantu bangakhululekile, yilokho kuphela." Uthi ukulahlekelwa isisindo kwenzeka uma sikhula inani lempilo enempilo esiyidlayo, hhayi imvamisa yokudla iziqephu. Ukudla ukudla okuphezulu kwekhwalithi kusisiza ukuba sithole isimiso sokudla esikuvumela ukuba ufinyelele futhi ugcine isisindo esinempilo.
Izwi elivela
Uma udla kancane kepha uthola isisindo, hlola izinga lokudla kwakho. Ukukhetha okunomsoco, i-high-fibre, ukudla okuphezulu kwamaprotheni kuzokusiza uzizwe ugcwele isikhathi eside ngakho ungafuni ukudla njalo. Kodwa izinto zekhalori zibalwa, futhi. Uma udla kancane, kodwa udle ukudla okuphezulu khalori (ngisho noma lezo zokudla ziphilile) uzothola isikhathi esinzima ukufinyelela umgomo wakho. Hlola izidingo zakho zansuku zonke zekhalori bese uzama ukuhlala ngaphakathi kwamakhilogremu ayikhulu alowo mgomo. Uma ukuzuza kwesisindo kuqhubeka, hlola nomhlinzeki wakho wokunakekelwa kwezempilo ukuze uqinisekise ukuthi isimo sezokwelapha noma imithi akukwenzi ukuba uzuze isisindo.
Imithombo:
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U-Kazunori Ohkawara, uMarc-Andre Cornier, uWendy M. Kohrt, u-Edward L Melanson. "Imiphumela yokwandisa imvamisa yokudla kwi-oxidation ye-fat and hunger." Ukukhuluphala kukaMashi 2013. kuthinta : > 10.1002 / oby.20032
I-Rosenbaum M1, i-Leibel RL. "I-thermogenesis ethandekayo kubantu." I-International Journal of Obesity Okthoba 2010. kid : > 10.1038 / ijo.2010.184
UKim S Stote, uDavid J Baer, Karen Spears, David R Paul, G Keith Harris, uWilliam V Rumpler, uPilar Strycula, uSamer S Najjar, uLuigi Ferrucci, uDonald K Ingram, uDani L Longo noMark P Mattson. "Isivivinyo esilawulwayo semvamisa yokudla esinciphile ngaphandle komkhawulo we-caloric kubantu abadala abanempilo, abajwayelekile, abaneminyaka ephakathi." I- American Journal of Clinical Nutrition April 2007. do: > 10.1093 / ajcn / 86.4.1254a