Ukutya komkhosi okwangoku sesinye sezona zidlo zidumileyo emhlabeni. Kuthiwa kukunceda ukunciphisa umzimba ngokukhawuleza, ukuya kuthi ga kwiikhilogram eziyi-4.5 kwiveki enye .
Ukutya komkhosi kukhululekile. Akukho ncwadi, ukutya okubizayo, okanye isongezelelo ekufuneka usithengile.
Kodwa ngaba oku kutya kuyasebenza ngokwenene, kwaye yinto ekufuneka uyenzile? Eli nqaku lichaza yonke into oyifunayo malunga nokutya komkhosi.
Yintoni ukutya kwezomkhosi? - ukutya emkhosini iintsuku ezi-3
Ukutya emkhosini, okwabizwa ngokuba kukutya kweentsuku ezi-3, kukutya okunciphisa umzimba okunokukunceda ulahlekelwe ziipesenti ezili-10 kwiveki enye.
Isicwangciso sokutya emkhosini siquka isicwangciso sokutya seentsuku ezi-3 silandelwa ziintsuku ezi-4 zokuphuma, kwaye umjikelo weveki uphinda-phinda-phinda de ufikelele kubunzima ojolise kubo.
Abaxhasi bokutya bathi ibiyilwe ngabezomkhosi baseMelika ukuze bafumane amajoni ngokukhawuleza.
Nangona kunjalo, inyani kukuba ukutya akudibananga nawo nawuphi na umkhosi okanye iziko likarhulumente.
Ukutya emkhosini kuhamba ngamanye amagama, kubandakanya ukutya kwe-navy, ukutya komkhosi, kunye nokutya kwe-ice cream.
Phawula:
Ukutya emkhosini kweentsuku ezi-3 . Ukutya emkhosini kukutya okunciphisa ilahleko ekuthiwa kukhuthaza ukwehla kobunzima kwiveki nje enye.
Ukutya kwezomkhosi: Isikhokelo saBaqalayo (ngesicwangciso sokutya)
Ukutya komkhosi kusebenza njani?
Ukutya emkhosini kweentsuku ezi-3 kwahlulwe kwangamanqanaba amabini kwisithuba seentsuku ezisixhenxe.
Kwiintsuku ezi-3 zokuqala, kuya kufuneka ulandele isicwangciso sokutya sekhalori esezantsi kwisidlo sakusasa, isidlo sasemini kunye nesangokuhlwa. Akukho zidlo phakathi kokutya.
Ukungeniswa okupheleleyo iikhalori ngeli nqanaba kumalunga ne-1,100-1,400 yeekhalori ngosuku.
Oku kungaphantsi kakhulu kunendlela yokutya yabantu abadala, kodwa ungazijonga iimfuno zakho zekhalori usebenzisa le khaltyhuleyitha.
Kwiintsuku ezi-4 ezisele zeveki, uyakhuthazwa ukuba utye okusempilweni kwaye uqhubeke nokugcina ikhalori yakho iphantsi.
Abakhuseli be ukutya Banga ukuba unokuphinda ukutya kangangezihlandlo ezininzi de ufikelele kubunzima ojolise kubo.
Phawula:
Iintsuku zokuqala ezi-3 zokutya emkhosini zinesicwangciso sokutya esimiselweyo kwaye zibandakanya isithintelo sekhalori. Iintsuku ezi-4 ezishiyekileyo zinezithintelo ezimbalwa.
Isicwangciso sokutya
Imenyu yokutya emkhosini
Le yiplani yeentsuku ezi-3 yokutya emkhosini.
Usuku 1
Esi sisicwangciso sokutya sosuku 1. Imele malunga neekhalori ezili-1,400.
Isidlo sakusasa:
Isilayi se-toast esineepunipoyi ezimbini zebhotolo yamandongomane.
Isiqingatha se grapefruit.
Ikomityi yekofu okanye iti (ukhetho).
Isidlo sasemini:
Isilayi se-toast.
Isiqingatha sekomityi yetyhuna.
Ikomityi yekofu okanye iti (ukhetho).
Ixabiso:
I-ounce ezi-3 (85-gram) yokuhambisa inyama ngekomityi yeembotyi eziluhlaza.
Iapile encinci.
Isiqingatha sebhanana.
Ikomityi ye-ice cream yevanilla.
Usuku 2
Oku kukutya kosuku lwe-2, olongeza ukuya kwi-1,200 yeekhalori.
Isidlo sakusasa:
Isilayi se-toast.
Iqanda elibilisiweyo.
Isiqingatha sebhanana.
Ikomityi yekofu okanye iti (ukhetho).
Isidlo sasemini:
Iqanda elibilisiweyo.
Ikomityi yetshizi yetshizi.
Abaqhekezi aba-5.
Ikomityi yekofu okanye iti (ukhetho).
Ixabiso:
Izinja ezimbini ezishushu, akukho bun.
Isiqingatha sekomityi yeminqathe kunye nesiqingatha sendebe ye-broccoli.
Isiqingatha sebhanana.
Isiqingatha sendebe yevanilla ice cream.
Usuku 3
Nasi isicwangciso sosuku lwe-3, esimalunga ne-1,100 yeekhalori.
Isidlo sakusasa:
Isilayi se-1-ounce setshizi ye-cheddar.
Abaqhekezi aba-5.
Iapile encinci.
Ikomityi yekofu okanye iti (ukhetho).
Isidlo sasemini:
Isilayi se-toast.
Iqanda, eliphekiweyo nangona uthanda.
Ikomityi yekofu okanye iti (ukhetho).
Ixabiso:
Ikomityi yetyhuna.
Isiqingatha sebhanana.
1 indebe yevanilla ice cream.
Zive ukhululekile ukusela ikofu eninzi okanye iti ngendlela othanda ngayo, ukuba nje awufaki iikhalori kwiswekile okanye cream. Sela amanzi amaninzi.
Eziseleyo iintsuku ezi-4
Ukuphumla kweveki kubandakanya ukutya.
Ukutya okuvunyelweyo kuvunyelwe kwaye akukho zithintelo kwiqela lokutya. Nangona kunjalo, uyacetyiswa ukuba unciphise ubungakanani besabelo sakho kwaye ugcine ikhalori yakho iyonke ingaphantsi kwe-1,500 ngosuku.
Unokufumana uluhlu lwewebhusayithi kunye neeapps zokulandela umkhondo wekhalori yakho yokutya kweli nqaku.
Akukho mithetho eminye kwiintsuku ezi-4 eziseleyo zokutya.
Phawula:
Iintsuku zokuqala ezi-3 zokutya zinemenyu emiselweyo, ngelixa ezinye ezi-4 zithintelwe kancinci. Usakhuthazwa ukuba utye okusempilweni kwaye uthintele iikhalori kwiintsuku ezi-4 ezishiyekileyo.
Ukutya okongeziweyo kuvunyelwe
Ukutshintshwa kuvunyelwe ngexesha lesigaba seentsuku ezi-3 kwabo banemida yokutya, kodwa ii-servings kufuneka ziqulathe inani elifanayo leekhalori.
Umzekelo, ukuba une-peanut allergies, ungatshintsha ibhotolo yamandongomane ye-almond butter.
Ungatshintsha kwakhona ikomityi enye ye-tuna yeeamangile ukuba ungumlimi.
Yonke into ebalulekileyo kukuba iikhalori zihlala zifana. Ukuba utshintsha isicwangciso sokutya nangayiphi na indlela, kuya kufuneka ubala iikhalori.
Abaxhasi bokutya emkhosini bakhuthaza ukusela amanzi ashushu ngelamuni, kodwa bacebise ngokuchasene neziselo ezinencasa ezenziwe ngobumnandi. Nangona kunjalo, akukho sizathu senzululwazi sokuba kutheni le ingumbono olungileyo.
Phawula:
Ukuba unezithintelo kwindlela otya ngayo, uya kuvunyelwa ukuba ufake ukutya endaweni yexabiso elilinganayo leekhalori.
Ngaba ukutya kwezomkhosi kusekwe kubungqina?
Khange kubekho zifundo malunga nokutya emkhosini. Nangona kunjalo, umntu ophakathi kunokwenzeka ukuba aphulukane neekhilogram ezimbalwa ngenxa yothintelo lweekhalori zeveki yonke.
Ukuba zimbalwa iikhalori ezingena kwizicwili zakho ezityebileyo kunokuphuma, ulahlekelwa ngamanqatha. Ingongoma.
Nangona kunjalo, abaxhasi bokutya bathetha ukuba kunenzuzo ethile yokulahleka kwesisindo ngenxa yokudibanisa ukutya kwisicwangciso sokutya. Ezi ndibaniselwano kuthiwa ziyonyusa imetabolism yakho kwaye zitshise amanqatha, kodwa akukho nyani emva kwala mabango.
Ikofu kunye neti eluhlaza inezinto ezinokuthi zonyuse kancinci imetabolism, kodwa akukho zidityaniswa zokutya zinako ukwenza oku (1, 2, 3, 4).
Kwaye, ukuba ujonga ukutya okuqhelekileyo okubandakanyiweyo kwisicwangciso sokutya, akubonakali ngathi kukutya okutshisayo okunamafutha.
Ukutya okune-protein okuninzi kukhuthaza imetabolism ngakumbi kunokunye ukutya (5, 6). Kodwa uninzi lokutya ekutyeni komkhosi kuncinci kwiprotein kwaye kuphezulu kwiicarbohydrate, okuyindibaniselwano embi yokunciphisa umzimba.
Abanye abantu bakwatsho ukuba oku kutya kunezibonelelo ezifanayo kwezempilo kukuzila ngokukhawuleza. Nangona kunjalo, akukho kuzila kwindlela otya ngayo, ke oku kuyinyani.
Phawula:
Ukutya emkhosini kunokukunceda ukunciphisa umzimba ngenxa yokuba iphantsi kakhulu kwiikhalori. Nangona kunjalo, ayinazo izibonelelo ezizodwa ezenza ukuba zisebenze ngakumbi kunezinye izidlo ezithintelweyo zekhalori.
Ngaba ukutya komkhosi kukhuselekile kwaye kuzinzile?
Ukutya emkhosini kunokwenzeka ukuba kukhuselekile kumntu ophakathi ngenxa yokuba imfutshane kakhulu ukuba ingenza umonakalo ongapheliyo.
Nangona kunjalo, ukuba ubukule ndlela yokutya kangangeenyanga, umda wekhalori ongqongqo unokukubeka emngciphekweni wokusilela kwesondlo.
Oku kuyinyani ngakumbi ukuba awutyi rhoqo imifuno kunye nokunye ukutya okusemgangathweni ngeentsuku zakho zokuphuma.
Ukongeza, ukutya izinja ezishushu, ii-crackers, kunye ne-aykhrim veki nganye kunokubangela iingxaki ze-metabolic. Ukutya okungenamsoco akufuneki kube yinto ekutya rhoqo.
Ngokugcina, oku kutya kulula ukwenza. Akuxhomekeki kutshintsho lwexesha elide kwaye kufuna kuphela amandla okwexeshana.
Oko kwathethi, ngekhe kukuncede ugcine ubunzima ixesha elide kuba ayikuncedisi ukuba utshintshe imikhwa yakho.
Phawula:
Ukutya komkhosi kunokwenzeka ukuba kukhuselekile kubantu abasempilweni, kodwa akufuneki kwenziwe ixesha elide. Ngokuqinisekileyo ayikhokeleli ekulahlekelweni bubunzima obuhlala buhleli.
Ngaba Ngokwenene Unokulahleka Iiponti ezili-10 Ngeveki enye?
Oku kutya kuye kwathandwa kuba kusithiwa ungaphulukana neekhilogram ezili-4.5 kwiveki enye.
Ngokwethiyori, eli nqanaba lokulahleka kobunzima kunokwenzeka kubantu abatyebe ngokugqithiseleyo abathintela kakhulu iikhalori. Nangona kunjalo, uninzi lokwehla kobunzima kungenxa yokulahleka kwamanzi, hayi amanqatha.
Ubunzima bamanzi buyehla ngokukhawuleza njengoko iivenkile zomzimba ze-glycogen ziyancipha, ezenzeka xa ii-carbohydrate kunye neekhalori zithintelwe (7).
Oku kujongeka kulungile kwisikali, kodwa obo bunzima buya kuphinda bufike xa uqala ukutya ngesiqhelo kwakhona.
Isishwankathelo:
Kuyenzeka ukuba ulahlekelwe ziiponti ezili-10 ngeveki. Nangona kunjalo, uninzi lwezi iya kuba bubunzima bamanzi, obufumanekayo xa uqala ukutya ngesiqhelo.
Inokusebenza, kodwa hayi ixesha elide
Ukuba ufuna ukuphulukana neeponti ezimbalwa ngokukhawuleza, emva koko ukutya komkhosi kunokunceda.
Kodwa nawe, unokufumana ubunzima ngokukhawuleza. Oku akusikukutya okulungileyo kokulahleka kwesisindo okuhlala ixesha elide.
Ukuba uzimisele ukunciphisa umzimba kwaye ugcine kude, ke zininzi iindlela zokunciphisa umzimba ezingcono kakhulu kunendlela yokutya emkhosini.
Iziqulatho
- Yintoni ukutya kwezomkhosi? - ukutya emkhosini iintsuku ezi-3
- Ukutya komkhosi kusebenza njani?
- Isicwangciso sokutya
- Imenyu yokutya emkhosini
- Usuku 1
- Usuku 2
- Usuku 3
- Eziseleyo iintsuku ezi-4
- Ukutya okongeziweyo kuvunyelwe
- Ngaba ukutya kwezomkhosi kusekwe kubungqina?
- Ngaba ukutya komkhosi kukhuselekile kwaye kuzinzile?