Gxila kwiZokudla eziNempilo ezikugcwalisa futhi zakha imisipha
Amadoda abhekana nezinselele eziyingqayizivele lapho bezama ukwehlisa phansi. Enye yalezi zinselele yisayizi wesidlo. Ezitolo zokudlela eziningi nezinye izilungiselelo zomphakathi, abantu bayakhuthazwa ukuba badle izingxenye "zamadoda" zokudla okuhle. Ukudla okukhulu nezidumbu ezinkulu kuvame ukugubha emamagazini omuntu nakubonisi bethelevishini. Ukudla izingxenye ezincane zokukhanya, izitsha ezinomsoco zingenza umfana uzizwe ... kahle, angangifani nomfana.
Indlela Yokukhetha Ukudla Kokulahlekelwa Isisindo Kwabesilisa
Ukudla okungcono kakhulu kwesisindo samadoda yizikhetho ezigcwalisa ipuleti yomfana, sigcine umzimba wakhe uncike futhi unesisindo kodwa futhi kumsize azizwe egcwele futhi anelisekile. Ngakho-ke abantu kufanele bagxile emaprotheni lapho bethenga ukudla kokudla okunomusa.
"Into eyodwa engiyicabangayo ngenhloso yokulahlekelwa isisindo emadodeni kuwukudla okunamandla kwamaprotheni," kusho uJason Ewoldt, i-RDN, i-LD, isondlo sokudla kahle eMayo Clinic Healthy Living Program. Uyanezela ukuthi akagxili ekukhuleni kwamaprotheni kodwa ngokukhetha uhlobo olufanele lwamaprotheni. Uthi: "Amadoda athambekele ekutheni abe nezicubu ezinomzimba ezithe xaxa, ngakho-ke kubalulekile ukuqinisekisa ukudla okwanele kwama- amino acids ukulondoloza izicubu ezinomzimba ngesikhathi esifanayo ukwandisa imizwa yokugcwala."
Ama-amino acids yizakhi zokwakha amaprotheni. Ama-amino acids okungadingekile, njenge-glycine ne-alanine, akhiwa umzimba wakho ngakho akudingeki ukuba uthole ukudla.
Kodwa ama-amino acids abalulekile akhiqizwa ngumzimba. Ukudla okudlayo kumele kuhlinzekele lezi zinama-amino acid impilo ejwayelekile kanye nokukhiqizwa nokugcinwa kwesisindo somzimba osondayo.
Amaprotheni aphelele yiwo ahlinzeka wonke ama-amino acid abalulekile. Inyama, inhlanzi, izinkukhu, nokudla kwezibisi (njengamaqanda, ubisi, noma i-yogurt) ziyi-proteine ephelele.
I-Soy, i-quinoa, imbewu ye-chia, i-buckwheat, ne-flax imbewu nazo izibonelo zokudla okuphelele kwamaprotheni.
Ikhwalithi yeprotheyini ingabuyekezwa yi-PCDAAS noma i- protein digestibility ilungiswe i-amino acid score . I-PCDAAS ithatha okuqukethwe kwe-amino acid futhi iyalinganisa nezinye izici ezihlobene nokugaya. I-Casein, amaqanda, ubisi, amasondo, kanye nama-soy amaprotheni anezinga eliphezulu kakhulu le-1.0. Okunye ukudla okuphezulu kuhlu luhlanganisa inyama yenkomo (0.92), ubhontshisi omnyama (0.75), namanqamu (0.52).
Kodwa uma ungumuntu ofuna ukunciphisa, ungase ube nesikhathi sokucwaninga amaphuzu we-PCDAAS kukho konke okubonayo esitolo sokudla. Esikhundleni salokho, hlola lezizinhlu zokudla okungcono kakhulu kwesisindo sokudla kwamadoda ekudleni ngesikhathi sokudla kanye nokudla okungcono kwesisindo sokudla kwamadoda ukuze udla. Ungakwazi ngisho ukumaka leli khasi bese uliyisa nawe emakethe.
Ukudla okunempilo okukugcwalisa ngesikhathi sokudla
Enkulumweni yamuva mayelana nezinselele zokulahlekelwa kwesisindo samadoda, isazi sokulahlekelwa amafutha uTom Venuto kanye noLobukhulu obukhulu beLister field uPeter Thomas uthe amadoda kufanele afunde ukupheka ukulahlekelwa isisindo ngokushesha . Uma ungafunda ukuthi ungakha kanjani ukudla okunomsoco kodwa ukudla okunomsoco okuzungezile ukudla okunomsoco kunokwenzeka ukuba uhlale unelisekile futhi uphefumule umzimba wakho udinga ukuqina nokuqina.
Ngakho yikuphi ukudla okufanele uphonse enqoleni yakho esitolo? "Into eyodwa engingayiphakamisa uma ngithenga ukudla okunomsoco wokulahlekelwa isisindo kungaba ukugxila kokudla konke," kusho u-Ewoldt. "Lokhu kufaka phakathi ukudla okufana nezithelo nemifino, amaprotheni aphilile, namafutha enempilo. Ngokushintshela ekudleni konke okushoyo kusho ukuthi izitshalo eziningi (izithelo nemifino) ezisiza ngokulahlekelwa isisindo njengoba ziphezulu fiber namanzi kodwa ziphansi ngamakhalori. Ngiphinde ngibheke ekwenzeni izinguquko ezivela ekudleni kwamaprotheni amahle aphezulu kuya ezinhlobonhlobo zeprotheyini ezigcina ukuphefumula kepha kuncishisa ukutholakala kwekhalori jikelele. "
Nazi ezinye zezindlela zokupheka kwesisindo esihle kunazo zonke kubantu ngesikhathi sokudla:
- I-yogurt ye-Lowfat yesiGreki (bheka imikhiqizo ephansi ushukela)
- Inhlanzi efana ne-salmon noma i-tuna ukuze inikeze ama-fatty acids enempilo enempilo-omega-3 eyaziwa nangokuthi "amafutha amahle"
- Izinkukhu ezinjengomuthi we-inkukhu noma we-turkey (ukunciphisa amafutha nama-khalori ngokukhetha izinhlobo ezingenasici)
- Ukusikeka okunamandla kwenkomo enjenge-filet mignon noma i-flank steak
- I-Bison kanye nezinye izilwane zemidlalo ezincike kodwa ezinambitheka
- I-cottage ushizi (hlola okuqukethwe kwe-sodium kulebula le-Nutrition Facts uma ubheka ukunakekelwa kosawoti wakho)
- Amabhontshisi enempilo ( amaqabunga ) afana nobhontshisi abamnyama, ama-chickpeas, i-peas eyed black, noma i-peas eluhlaza
- Izinhlamvu zonke ezifana ne-quinoa, ibhali, irayisi elibomvu, noma i-buckwheat
- Imifino eluhlaza, amaqabunga amaqabunga ahlanganisa i-kale, isipinashi, noma i-broccoli
- Izithelo ezintsha zokwanelisa izinyo lakho elimnandi
Futhi yikuphi ukudla okumelwe ugweme lapho uzama ukunciphisa? Ukudla kokunciphisa umzimba kunamadoda kungase kube ukudla okuvame ukukhonzwa ngosuku lomdlalo kubha. Lokhu kungukudla okugcwele izakhi ukuthi umzimba wakho udinga kancane. "Amadoda athambekele ekudleni ukudla okungaphezulu kwamafutha kanye nama-carbohydrate. Lokhu kuyiqiniso ikakhulukazi uma ukudla njengamafutha aphezulu njengama-burgers, amafriji aseFrance nezinkukhu zivame ukulindela," kusho u-Ewoldt.
Ukudla okunempilo okukugcwalisa
Njenganoma iyiphi i-dieter, indoda ingase ilambile phakathi kokudla. Kodwa ukudla okudla okulula kungaphazamisa kalula umzamo owenzayo ekudleni okunempilo. Ngakho-ke kubalulekile ukuba uhlale ucabangisisa lapho udlala njengoba ukhona lapho uhlela futhi ulungiselela ukudla okunomsoco.
Ngokudabukisayo, lo mdlalo wokudla okungekho emakethe wangakini cishe ugcwele ukudla ukugwema. Ziyizinto zokudla okungenzeka ukuthi ufuna ukuzidla ngokweqile. "Kubonakala sengathi, ekuhlangenwe nakho kwami kwi-Healthy Living Program, ukuthi amadoda athambekele ekufiseni ukudla okunamafutha njengama-chips noma amaFries amafrikhi noma ukudla okuthakazelisayo okufana namakhukhi kanye nama-dessert lapho bezama ngobuqotho ukwehlisa isisindo," kusho u-Ewoldt.
Ngakho-ke weqa isigaba sezimpahla ezibhaka kanye ne-chips indawo bese ugcwalisa ukudla okugcwele fiber. I-fibre ene-soluble non-soluble inikeza izinzuzo ezahlukene, kodwa zombili zizosiza umzimba wakho uzizwe ugcwele isikhathi eside ngemuva kokudla. Uma usulambile kakhulu, kungenzeka ukuthi wenze izinqumo zokudla ezihlakaniphile bese udla amasayizi amancane .
Nazi ezinye zezisindo zokulahlekelwa kwesisindo esingcono kunazo zonke zamadoda athola ukudla:
- Amaqanda anamanzi abilisiwe
- Izinti ze-veggie eziqoshwe nge-hummus noma amanye ama-bean dips ahlinzeka ngamafutha enempilo
- I-yogurt yamaGreece enamaqanda namajikijolo anezakhi (cabanga ngama-raspberries noma ama-blueberries) anenzalo ye-chia ye-fiber eyengeziwe nokudla okunomsoco
- Amanye imikhiqizo yobisi enamafutha aphansi njengobisi lwe-skim noma ubisi lwe-tsokolate ukuze kuthuthukiswe ukusebenza (esikhundleni sekhalori ephezulu noma iziphuzo ezemidlalo ezithandekayo)
- I-low-calorie, amaphrotheni egcwele iminyango yokudla iminyango yamalanga omatasa uma usendleleni
- Amantongomane afana nama-alimondi noma amantongomane aseBrazil ahlinzeka ngamafutha we-poly and monounsaturated
- Ibhotela le-peanut ku-crackers wonke okusanhlamvu
- Ama-roll-ups aseTurkey (ama-tide low-sodium turkey ahlanganiswe noqweqwe oluncane lwe-fat fat cream kanye nama-veggie stick stick)
Okubaluleke kakhulu, uphuze amanzi ukoma. Dweba ama-sodas amakhulu kakhulu awutholayo kuma-marts alula. I-colas kanye ne-sodas ekhangayo zigcwele ushukela ngisho nezinhlobo zokudla ngokuvamile ziqukethe i-caffeine ne -sweeteners okufakelwayo engadala ukudla kwakho.
Indlela Yokupheka Ukudla Okunciphisa Ukudla Kwamadoda
Ungakwazi (futhi kufanele) ufunde ukupheka ukudla okuyisisindo okwenza imisipha futhi inqwaba phezulu ipuleti yakho ngaphandle kokungeza amasentimitha ogqeni lwakho. Ukwengeza ukudla okunempilo kokulahlekelwa kwesisindo ku-plate yakho ngeke kukusize ukuba ulahlekelwe isisindo ngaphandle uma usebenzisa izindlela zokupheka ezihlakaniphile ukuzilungiselela. Gxila kulezi zindlela zokupheka ukuze ugcine ukudla kwakho kuncike:
- I-Grill. Uma uthanda i-steak omuhle, ungayigcina ekudleni kwakho uma uyigcoba ngaphandle kokungeza amafutha engeziwe noma ibhotela. Ukunciphisa okuningi kwenkomo kakade kuqukethe amafutha anele ngakho-ke asikho isizathu sokungeza noma ngaphezulu. Futhi uma ugcoba izinkukhu ezinomsoco, u-marinade ngo-citrus noma ugobhoza (okuncane nje kuphela) amafutha omnqumo ukuze ukhulise ukudla kwakho kwamafutha enempilo. Futhi khumbula ukuthi ungakwazi ukudlala ngaphakathi endlini noma ngaphandle. Phakathi nezinyanga ezibandayo zasebusika, utshale imali yokugcoba eshibhile yangaphakathi ukuze ulungiselele ukudla kwakho.
- Ukudla. Akukho lutho oluveza ukunambitheka okunamnandi kwemifino efana nokugaya. Futhi ingenye yezindlela zokupheka ezilula kakhulu ezitholakalayo. Mane nje usike imifino efana ne-izaqathe, anyanisi, noma ama-sprouts aseBrussels, bese uphawula ngamafutha omnqumo. Isizini nama-herbs noma usawoti kanye nopelepele bese ubeka kuhhavini cishe ama-degree angama-400. Ukugwaza kuyindlela ehlakaniphile yokulungisa izilwane nezilwane zasolwandle.
- I-Poach. Abapheki abaningi be-savvy badonsa izinhlanzi zasolwandle ukuze bandise ukunambitheka nokunciphisa inani lamafutha anziwe oyisebenzisayo. Ukuze uphakamise i-salmon , vele udilize i-inch noma yalokho oketshezi ku-stovetop yakho bese ufaka inhlanzi emanzini afudumele ukupheka.
- I-Sautée. Kunokuba ufune ukudla okuthandayo, kungani ungaqedi ukudla kanye ne-sautée esikhundleni salokho? Le ndlela ikuvumela ukuthi usebenzise amafutha amancane futhi usathola ukunambitheka kwakho lapho upheka inyama, inhlanzi noma i-veggies. Eqinisweni, ungakwazi ngisho ne-sautée ngaphandle kwamafutha bese usebenzisa inkukhu noma imifino esikhundleni salokho. Vele uqiniseke ukuthi usebenzisa i-cookware ephezulu yekhwalithi ukuze ukudla kwakho kungabambeleli epanini ngakho-ke awulingi ukulingwa ukusebenzisa amafutha amaningi namafutha.
Uma izifiso zakho zeFries zaseFrance, i-pizza, ne-burgers zithola okuhle kuwe, zibuye zinciphise-zokupheka khalori ngayinye yalezo zintandokazi. Ungafunda ukwenza i-pizza enempilo ngokushintsha ama-veggies ngezinyama ezinamafutha kanye noshizi. Bhaka amazambane ama-sweet potato angcono kuwe kunabalingani bawo bendabuko bese ugoba i-turkey burger enomfutho esikhundleni sokwenza okuvela enkomeni yenkomo enamafutha.
Okokugcina, khumbula ukuthi amakholori abaluleke kakhulu uma kuziwa ekulahlekeni kwesisindo. Qinisekisa ukuthi udla inombolo efanele yamakorikhi ukuze uphethile umzimba wakho ngendlela efanele futhi udale ukulahleka kwekhalori okudingekayo ukuze unciphise.