Ukudla kwamafayili kunoma yikuphi ukudla okunomsoco okuthembisa ukulahlekelwa okusheshayo nokulula kwesisindo, njengokudla kwezingane zokudla , ukudla okunama- alkaline , ukudla okunama-paleolithic , ukudla okunama- gluten, ukuhlanza nokugcoba, njll. Abazama, futhi izikhangiso ze-fad wena ngezimangalo ezinkulu zokulahlekelwa isisindo.
Cabanga nje-akudingeki ukhathazeke ngokubala amakholori noma ukuzivocavoca, nje ulandele imithetho futhi amakhilogremu angaphezulu awela phansi.
Awusebenzi, ngakho-ke ungawa ngenxa ye-fad diet hype.
Ukudla kwe-Fad kubi ngoba abaxazulula izinkinga ezenza ube nesisindo kuqala. Uma usuqedile ngokudla kwe-fad, uzothola isisindo emuva uma uphinde uvuselele imikhuba endala yokudla. Ukudla kwamafayili nakho kubi ngoba ngokuvamile badinga ukuqedwa kokudla okungekho okubi kuwe, okungaholela ekusileleni kokudla okunomsoco.
Uyazi kanjani ukuthi ubheka ukudla kokudla? Izimpawu ezijwayelekile zifaka:
- Izimangalo zokulahleka okusheshayo nokulula kwesisindo.
- Ukuqedwa kwamaqembu athile okudla noma "ukudla okungalungile."
- Kudinga ukuba uthenge izithako zokudla ezibhalwe ngokucophelela njengamafutha okushisa, izinsizakalo zokulahlekelwa isisindo, kanye nokuvuselela umzimba.
- Ukutshela ukuthi ukudla kudinga ukuhlanganiswa ngokufanele ukuze ukugaya kahle kwenzeke.
- Asikho isidingo sokuzivocavoca.
- Ukugcizelela ukudla okukhethekile, okufana ne-grapefruit, isiraphu ye-maple, ne-lemonade noma isobho esikhethekile.
Abanye abantu bakhulisa iphethini ebizwa ngokuthi "yo-yo" noma isisindo sebhayisikili, okusho ukulahlekelwa isisindo, ukuthola isisindo, bese ulahlekelwa futhi.
Baphinda le patheni iminyaka eminingi. Abanye ochwepheshe bakholelwa ukuthi ukuhamba ngebhayisikili kuyingozi. Ayikho ubufakazi obusekela lo mbono, kodwa kusobala ukuthi akuphumelelanga njengokudla okunempilo okunempilo ongayilandela impilo yakho yonke.
Ukuqeda? Ukuhlanganisa? Kungani?
Ezinye izidlo zidinga ukuba uqede amaqembu athile okudla.
Abanye balaba abalobi abadlayo bathi abantu abazange baguquke ngokwanele njengezinhlobo zokudla ukolweni, kanti abanye bathi ukudla okuqondile akufani nemifomu ethile yegazi. Lezi yizingqinamba ezithakazelisayo, kodwa abukho ubufakazi obanele obusekelayo obusekela lezo zimangalo. Ezinye izimo zempilo zidinga ukuqedwa kwamaqembu okudla ngenxa yezinkinga zokugula noma izifo ezifana nesifo se-celiac, kodwa iningi lethu kufanele sikhethe ukudla kusuka eqenjini ngalinye lokudla nsuku zonke.
Izindlela zokudla ezimbalwa zidinga ukuba uhlanganise izinhlobo ezithile zokudla. Isimangalo lapha ukuthi umzimba wakho awukwazi ukugaya ama-carbs ngesikhathi esifanayo ugaye amaprotheni noma ngamafutha. Kodwa lokho kungenangqondo. Isistimu yakho yokugaya isebenzisa ama-enzyme ethize ekugayeni kokudla okuhlukene, futhi awaxoshe ngaphandle - eqinisweni, wonke asebenze kahle ngokubambisana.
Kuthiwani Ngamafutha Okushisa?
Musa ukuwa ngenxa yezimangalo ezithinta kakhulu isisindo-ukulahlekelwa "fat-burner" izithako. Thatha amehlo akho kumuntu wesifazane ongu-svelte (ovele nje elahlekelwa amakhilogremu angu-30 emavikini ambalwa!) Futhi ubheke phansi phansi kwesilengiso. Uzobona umshicileli ezincwadini ezincane, "isisindo-ukulahlekelwa akujwayelekile, imiphumela yakho ingahluka." Lokhu kusho ukuthi abantu abaningi abalahlekelwa isisindo esikhulu.
Iyiphi Indlela Engcono Kakhulu Yokudla?
Qala ngokuthola igama elithi "ukudla" ngaphandle kobuchopho bakho.
Ufuna ukwenza ushintsho lokuphila okuzokwenza ukwazi ukugcina isisindo esinempilo ngokudla ukudla okunomsoco-obuningi kusuka kuwo wonke amaqembu okudla emalini afanele umzimba wakho. Futhi akudingeki ukuba uqede ngokuphelele noma yini - ngisho nokuphathwa ngezikhathi ezithile kulungile.
Yehla phansi futhi uzinike isikhathi esanele sokushintsha ngempela indlela odla ngayo. Awutholanga amakhilogremu angu-30 enyangeni eyodwa ngakho ungalindeli ukulahlekelwa yikho konke masinyane. Thola ukuthi mangaki amakhalori owudinga usuku ngalunye ukuze ufinyelele futhi ulondoloze isisindo esinempilo. Gcina ithrekhi yakho yonke into oyidlayo futhi uphuze ngedayari yokudla izinyanga ezimbalwa uze udle ukudla okunempilo kuba indlela yokuphila.
Vumela indawo yokuphatha amancane. Abaningi bethu bathola izifiso zeshukela ezingasilungele kodwa zithokozisa i-yummy futhi uma usilwa isikhathi eside lapho ulwa nesifiso esibi kakhulu sithola kuze kube yilapho ekugcineni ungcwaba ubuso bakho ngqo esikhwameni samazambane amazambane amafutha.
Ukudla kufanele kube mnandi futhi kunomsoco, ngakho-ke hamba futhi usebenzise kancane (ngaphambi kokuba izifiso ziphenduke ezilo). I- piramidi yokudla yaseUnited States ne-New Choose MyPlate .gov ikuvumela ukuba ube nama-calories angama-100 ehlakaniphile nsuku zonke ukuze ujabulele indebe ye-soda, i-chips esincane, ingxenye ye-candy bar, noma i-cookie encane. Isihluthulelo akusikho ukuvumela indebe ye-soda ibe isiphuzo esiphuthumayo esiphuthumayo esingama-64-ounce nsuku zonke, vumela izinhlamvu ezimbalwa zibe isikhwama esikhulu sezipizi.
Amathiphu okudla okunempilo
- Khokha ngokukhethekile ukudla izithelo nemifino, kuyisihluthulelo sempilo enhle.
- Khetha okusanhlamvu okuphelele kunesinkwa esimhlophe nesinkwa.
- Jabulela ukudla okunomsoco, izinkukhu, nezinhlanzi, kodwa bukela ubungako bakho besabelo .
- Thola i- calcium eyanele ngemikhiqizo yobisi ephansi, ama-supplements noma ukudla okune-calcium.
- Pheka nge-canola enempilo nenempilo yamafutha omnqumo.
- Musa ukweqa ibhulakufesi , abantu abadla isidlo sasekuseni bavame ukuhlala ngesisindo esinempilo.
- Qala isidlo sakho ngesobho noma udle isaladi njengesidlo sakusihlwa sakho.
- Gcina idayari yokudla izinyanga ezimbalwa uze ukhethe ukudla okunomsoco kuba umkhuba.
- Ungakhohlwa ngokuzivocavoca - umsebenzi womzimba uvutha amakholori bese wenza imisipha.
Imithombo:
I-Gardner CD, i-Kiazand A, i-Alhassan S, i-Kim S, i-Stafford RS, i-Balise RR, iKraemer HC, iKing AC. "Ukuqhathaniswa kwe-Atkins, Zone, Ornish, nokufunda ukudla okuyisisindo nesisindo esithile esihlobene nobungozi phakathi kwabesifazane abakhulu be-premenopausal: i-A TO Z Isisindo sokulahlekelwa kwesisindo: isilingo esingahleliwe." I-JAMA. 2007 Mar 7; 297 (9): 969-77. Kufinyelelwe ku-Mashi 9, 2016. http://jama.jamanetwork.com/article.aspx?articleid=205916.
Imisebenzi yezeMpilo eNyuvesi yaseWisconsin-Madison University. "Ukudla kwe-Fad." Kufinyelelwe ku-Mashi 9, 2016. http://www.uhs.wisc.edu/health-topics/healthy-lifestyle/fad-diets.shtml.