Ukuqala ukutya kunokuba nzima: kukho ukuphiliswa kwemimangaliso emininzi, izithembiso zokuphulukana neekhilogram ezininzi ngeveki, kunye nemiyalezo ephikisanayo kuyo yonke indawo. Nangona kunjalo, xa injongo ikukuzikhathalela ngokwenene, into ebalulekileyo kukuba... izicwangciso zokutya ezikhuselekileyoubungqina obusekelwe kwaye benzelwe ukugcina ubunzima kwixesha elidekungekhona nje "ukulungisa" ihlobo okanye iKrisimesi.
Kwesi sikhokelo uya kufumana, ifinyeziwe, Lonke ulwazi oluphambili olukwabelwana ngalo ngeyona mithombo ilungileyo kwizicwangciso ezikhuselekileyo zokulahleka kwesisindoYintoni ongayidla kunye nento ongayiphephayo, indlela yokulungelelanisa imenyu yeveki, yintoni iMayo Clinic yokutya kunye nokutya okucwangcisiweyo kweMedithera kusekelwe kuyo, yintoni i-balanced 1200 kcal yokutya ibonakala ngathi, kunye nendlela yokudibanisa konke oku kunye nomsebenzi womzimba ukuze ulahlekelwe ngamanqatha ngaphandle kokubeka impilo yakho engozini.
Yintoni eyenza isicwangciso sokutya sikhuseleke ngokwenene?
Isicwangciso sokutya esikhuselekileyo asilinganiswa kuphela ngenani leepounds ezilahlekileyo.kodwa ngendlela eyichaphazela ngayo impilo yomzimba nengqondo, amandla ayo okugcinwa ixesha elide kunye nentlonipho ebonisa kwiimfuno zesondlo zomntu ngamnye.
Ubungqina buyavuma ukuba ukutya okukhuselekileyo kokunciphisa umzimba kufuneka kuhlangabezane nale migaqo isisiseko: Ukubonelela ngamandla aneleyo (ukuphepha ukutya okune-ultra-restritive), hlonipha onke amaqela okutya, ukubeka phambili ukutya okusekelwe kwizityalo, kwaye ukhethe iindlela zokupheka ezilula, ezisezantsi.Ukusuka apho, amanani, iishedyuli kunye neenuances zilungelelaniswe kwimeko nganye.
Enye yezona ngongoma zibalulekileyo ngamandla: Ukulahlekelwa ngamanqatha, ibhalansi yekhalori engafanelekanga iyimfuneko.Oko kukuthi, ukutshisa iikhalori ezininzi kunokuba udla. Kodwa oko akuthethi ukutya "phantse akukho nto": izidlo ezingaphantsi kwe-1200 kcal zikhuthazwa kakhulu kubantu abadala kuba zinyusa kakhulu umngcipheko wokungaphumeleli, ukukhathala, ukugula okuqhelekileyo, ukungalingani kwehomoni, iingxaki zezintso, ukuphazamiseka kokutya, kunye nokukhuthaza isiphumo esibi.
Olunye uphawu lokhuseleko kukuba ukutya Ayiwaphelisi onke amaqela okutya acetyiswayo kwizikhokelo zokutya okunempilo.Ukugqithiswa ngokuqhelekileyo kudla ngokuphetshwa: kungekhona ngokupheleleyo i-carbohydrates okanye ukuguqula amafutha abe ziintshaba, kodwa ukhetha umthombo ongcono wezo zondlo (iinkozo ezipheleleyo, amafutha anempilo, iiprotheni ezibhityileyo, njl. njl.).
Ekugqibeleni, isicwangciso esikhuselekileyo sinento enye ecace kakhulu: Akukho ukutya okukodwa okusebenzayo kumntu wonke.Ubuntu (ubudala, ubunzima, i-pathologies, amayeza, umsebenzi womzimba, ukuthanda, iishedyuli) kunye nenkxaso yobuchwephesha kubalulekile ukulungelelanisa iingcebiso eziqhelekileyo kumntu ngamnye.
Amaqela okutya: ngawaphi omawubeke phambili kwaye yeyiphi omawuyicuthe
Iitshathi zokutya okunempilo zonke ziyavumelana ngomyalezo omnye, i-ad nauseam ephindaphindiweyo: Isiseko sokutya okukhuselekileyo kokunciphisa umzimba kufuneka siqukathe ukutya okutsha kunye nokucutshungulwa kancinci.ngakumbi ukutya okusekwe kwizityalo, kwaye hayi iimveliso zamashishini ezicutshungulwayo.
Kwimeko yeziqhamo, ezi zilandelayo zithathwa njengezicebisi Zonke iziqhamo ezitsha, ngokukhethekileyo ngexesha lonyaka.Kuba zibonelela ngefayibha, iivithamini, iiminerali, kunye nemvakalelo entle yokuhlutha ngeekhalori ezimbalwa. Ngokuchasene noko, kungcono ukunciphisa kakhulu iziqhamo ezinkonkxiweyo ezilayishwe iswekile, i-coconut enamafutha, kunye neziqhamo ezomisiweyo eziphezulu kakhulu kwiswekile (imihla, iirasentyisi, njl.njl.), ezithi zidibanise ngokukhawuleza ukuya kwinani elibalulekileyo leekhalori ukuba zisetyenziswe ngokugqithisileyo.
Ipateni ifana kakhulu nemifuno: Phantse zonke ziyacetyiswa, zikrwada okanye ziphekwe, ngokukhethekileyo ngexesha lonyaka.Zama ukubandakanya imifuno kwisidlo sasemini kunye nesidlo sakusihlwa. Yintoni etyhafileyo ayiyiyo imifuno ngokwazo, kodwa kunokuba amalungiselelo anamafutha amaninzi (ukutya okuqhotsiweyo, i-stir-fries enzima, i-gratins kunye ne-cream kunye ne-fatty cheeses), eyandisa kakhulu i-calorie count yesitya.
Kwiqela lobisi, izikhokelo zicebisa ukuba kubekwe phambili imveliso yobisi ekhutshiweyo okanye eye-semi-skimmed (ubisi, i-yogurt, i-cottage cheese, i-fat-fat cheeses kunye ne-fat engaphantsi kwe-10%) ukuqinisekisa ukuba i-calcium eyaneleyo kunye ne-protein intake ngaphandle kokongeza amafutha amaninzi. Ukusetyenziswa kakhulu kobisi olupheleleyo, itshizi ezinamafutha amaninzi, ikhrimu, kunye nezimuncumuncu zobisi ezinoshukela akukhuthazwa, njengoko ezi zinto zidibanisa amanqatha neswekile ngendlela engayi kunceda ekunciphiseni umzimba.
Ngokubhekiselele kwi-cereals kunye ne-tubers, kuyacetyiswa ukuba unike ukubaluleka Isonka, iitapile, ipasta, irayisi, kunye nokutya okuziinkozo kwisidlo sakusasa ngaphandle kweswekile eyongeziweyo, ukubeka phambili iinguqulelo ezipheleleyo. ngenxa yomxholo wefayibha ephezulu kunye nefuthe le-satiating. Into ephetshwayo ngamalungiselelo anamafutha amaninzi (iitapile eziqhotsiweyo, ipasta eneesosi ezinamafutha kakhulu, irayisi enesoseji eninzi) kunye neepari ezisulungekisiweyo ezineswekile kunye neepastries ezimnandi.
Iimbotyi zisisiseko sayo nayiphi na indlela yokutya okunempilo: Iilentile, iertyisi, iimbotyi, iiertyisi, iimbotyi ezibanzi... zonke zingena kakuhle ekutyeni okuthoba ubunzima Ngenxa yokudityaniswa kwayo kwiprotein esekwe kwisityalo, ifayibha, kunye nexabiso eliphantsi. Umahluko ophambili, kwakhona, kukulungiselela: izitya ezine-chorizo, i-bacon, i-sausage yegazi, kunye namafutha ezilwanyana azisekho ukukhanya kwaye kufuneka zigcinwe ngezihlandlo ezikhethekileyo.
Kwicandelo lenyama, kugxilwe kwi amanxeba abhityileyoInkukhu engenasikhumba kunye ne-turkey, umvundla, ukusikwa okuncinci kwenyama yenkomo kunye nehagu, amanxeba abandayo e-turkey, kunye nokuphekwa okanye i-Serrano ham engenamafutha abonakalayo. Kunconywa ukumodareyitha okanye ukuphepha ukusikwa okunamafutha kakhulu (imvana, idada), i-offal (ubuchopho, izintso, njl.), iisoseji (i-chorizo, i-salami, i-mortadella, i-sausage, i-sausage yegazi), kunye neemveliso ezinamafutha ezifana ne-foie gras, i-pâtés, kunye ne-bacon, ngenxa yobuninzi bekhalori kunye negalelo labo lamafutha ahluthayo kunye netyuwa.
Intlanzi iphathwa ngokufanayo: Zombini iintlanzi ezimhlophe (i-hake, i-sole, i-monkfish, i-sea bass…) kunye neentlanzi ezinamafutha (i-salmon, i-sardine, ityhuna…) zicetyiswa kakhulu.Intlanzi eluhlaza, ngokukodwa, iluncedo ngenxa ye-omega-3 fatty acids, ngaphandle kokuba iphekwe kwi-oven, kwi-grill, i-steamed, okanye i-en papillote. Ukuqhotsa rhoqo kunye nesonka, nangona kunjalo, kuguqula ukutya okunempilo kwisitya esinekhalori ephezulu.
Amaqanda angena ngokugqibeleleyo kukutya okukhuselekileyo logama nje indlela yokupheka ilula: ibilisiwe, iphoswe okanye ifakwe kwi-omelet enamafutha amancinci Ezi zikhetho ezilungileyo. Amaqanda aqhotsiweyo, ngakumbi xa ekhatshwa kukusikwa okubandayo okanye iifries ezininzi, kufuneka agcinwe kwizihlandlo ezinqabileyo kakhulu.
Ngokuphathelele iziselo, lowo ugqalwa njengolona khetho lufanelekileyo amanzi njengolona khetho luphambiliOku kulandelwa yiti ye-herbal, ikofu okanye ikofu ene-decaffeinated ngaphandle kweswekile, imifuno okanye i-broths-free-free, kunye neziselo ezithambileyo ezingenaswekile ngamaxesha athile. Ukusetyenziswa rhoqo kweziselo ezithambileyo ezineswekile, iziselo ezinxilisayo, kunye neejusi zentengiso akukhuthazwa, njengoko ezi ziphezulu kwiswekile kunye neekhalori kwaye aziboneleli kwaphela ifayibha.
Kwiqela lamafutha, inkwenkwezi engathandabuzekiyo yi i-olive oil, i-extra virginKanye kunye namantongomane aluhlaza okanye athosiweyo (i-walnuts, i-almonds, i-hazelnuts) engaqhotyiswanga. Kucetyiswa ukunciphisa ibhotela, i-margarine, i-lard, i-coconut okanye ioli yesundu, kunye namantongomane athosiweyo, ngenxa yeprofayili yabo ye-lipid engathandekiyo kunye nokudibanisa kwabo kunye nomngcipheko okhulayo wesifo senhliziyo.
Iilekese (iswekile, ubusi, ijem, iilekese, iilekese, itshokolethi, i-ayisikrimu) kunye neepastries eziveliswe kwimizi-mveliso (ababhaki, iikeyiki) zithatha indawo yesibini kwisicwangciso sokutya esikhuselekileyo: Basenokubakho ngamaxesha athile, kodwa kungekhona yonke imihlaEndaweni yoko, ukubonelela ngencasa eswiti, kucetyiswa ukuba kusetyenziswe izimuncumuncu ezigunyazisiweyo ezifana ne-aspartame, i-acesulfame K, i-saccharin okanye i-stevia, kuthintelwa uluvo lokuba ngenxa yokuba "zingenaswekile" zinokutyiwa ngaphandle komda.
Ekugqibeleni, icandelo lokutya okusemathinini kunye nokutya okulungeleyo: ezi zingabandakanywa iipikili, izinto ezigcina indalo okanye ukutya okuvundiweyo Ngokumodareyitha, ukubukela ityuwa, kodwa kuyacetyiswa ukuba kuncitshiswe ukutya okunetyuwa, okutshayiweyo kunye nokugcinwe kwioli, kunye neemveliso eziphekwe kwangaphambili kwimizi-mveliso (iipizza, i-lasagnas, i-breaded foods, i-snacks), egxininisa amanqatha amabi, umgubo ocoliweyo kunye nesodium eninzi.
Ukutya kweKliniki yaseMayo: Isicwangciso Esenziwe Ngokubini kwaye siGuquguquka
Phakathi kwezicwangciso zelahleko zobunzima ezilinganiswe kakhulu luluntu lwezenzululwazi, i Ukutya kweMayo Clinic kugqama njengenkqubo ebanzi Ihamba ngaphaya koluhlu olulula lwezitya. Iphuhliswe liqela loogqirha kunye neengcali zokulahleka kwesisindo, injongo yayo kukunceda ukuguqula iindlela zokuphila ukuze ufezekise kwaye ugcine ubunzima obunempilo.
Le ndlela ibeka phambili tshintsha imihla ngemihlaYitya iziqhamo nemifuno emininzi, kuphephe ukutya phambi komabonwakude, hamba ubuncinane imizuzu engama-30 ngosuku, uze wenze umthambo. inkuthazo yangaphakathi ukugcina utshintsho. Ukutya akufuni ukubala iikhalori ngokuchanekileyo okanye ukuphelisa amaqela okutya; kunokuba, iphakamisa ukufunda ukukhetha ngcono kunye nokulawula ubuninzi.
Inkqubo yakhiwe ngokwezigaba ezibini eziphambili. Eyokuqala, yabizwa “Kuphulukene nayo!”Ihlala malunga neeveki ezimbini kwaye ijolise ekuboneleleni ukunyusa kokuqala: ngeli xesha, kunengqiqo ukulahlekelwa phakathi kwe-2,7 kunye ne-4,5 kg ngokukhuselekileyo ngokubandakanya imikhwa emihlanu enempilo, ukuphelisa imikhwa engafanelekanga emihlanu, kunye nokwamkela iindlela ezintlanu ezongezelelweyo zokuziphatha okulungileyo. Eli nqanaba lisebenza njengokhuthazo lwengqondo kuba likuvumela ukuba ubone utshintsho olubonakalayo ngokukhawuleza.
Isigaba sesibini, sibizwa “Phila!”Le yindlela ejolise kubomi bexesha elide. Ijongana nezihloko ezinjengokhetho lokutya, ubungakanani bezabelo ezifanelekileyo, ukucwangciswa kokutya, umthambo, kunye nezicwangciso zokuseka imikhwa esempilweni. Kweli nqanaba, ukwehla kobunzima ngokuqhelekileyo kuhamba ngokuthe ngcembe, malunga ne-0,5 ukuya kwi-1 kg ngeveki, de kube ubunzima obujoliswe kuyo bufikelelwe, ngenjongo yokuyigcina emva koko.
Enye yamandla esicwangciso kuku Iphiramidi yekliniki yaseMayo yobunzima obusempilweniLe ndlela ibeka phambili i-low-calorie-density kodwa ukutya okutyayo, ngakumbi iziqhamo kunye nemifuno kwimilinganiselo engenamkhawulo, ilandelwa ngama-grains apheleleyo, iiprotheni eziphilileyo kunye namafutha anempilo. Ngokusondeleyo ukutya kwakho kwemihla ngemihla kusisiseko sephiramidi kwaye ngokuqhubekayo usuka phezulu (iilekese, amafutha ahluthayo, ukutya okucutshungulwayo kakhulu), kulula ukulawula ukutya kwakho kwekhalori ngaphandle kokulamba.
Ukusuka kwimbono ebonakalayo, ukutya kweMayo Clinic kuyabonelela izixhobo zedijithali ezifana nedayari yokutya, ilogi yomthambo kunye nokulandelela ubunzimaezinceda ukugcina unamathelo. Ukongezelela, isicwangciso silungelelanisa iipatheni ezahlukeneyo zokutya: sinokulandelwa kunye nemigangatho, imifuno, okanye i-Meditera-inspired menus, kunye namanqanaba ahlukeneyo ekhalori ngokweemfuno.
Ukukunika ingcamango, imenyu eqhelekileyo ye-1200 kcal kwisitayela saseMeditera inokubandakanya Isidlo sakusasa se-oats eneziqhamo, isidlo sasemini sesobho se-legume kunye nemifuno, isidlo senkukhu ebhakiweyo kunye nemifuno, kunye ne-snacks yemifuno eluhlaza kunye neziqhamo.Iidessert ezimnandi azinqunywanga, kodwa zikhawulelwe malunga ne-75 kcal ngosuku, okanye zisasazeka ngeveki.
Iinzuzo zolu hlobo lwesicwangciso zicacile: ukwehla kobunzima obuqhubekayo, ukunciphisa umngcipheko wesifo seswekileizifo zentliziyo, uxinzelelo lwegazi, okanye i-apnea yokulala kunye nokuphucuka ngokubanzi kwintlalontle. Nangona kunjalo, kusoloko kucetyiswa ukuba udibane nogqirha, ngakumbi ukuba kukho iimeko ezikhoyo ngaphambili (ezifana nesifo sikashukela), ukulungelelanisa ubukhulu besahlulo, ukubeka phambili imifuno ngaphezu kweziqhamo kwezinye iimeko, kunye nokulungelelanisa umsebenzi womzimba.
Ukutya kweMeditera, xa kwenziwe ngokufanelekileyo: ipateni wonke umntu othi uyayilandela (kodwa ayisoloko ibambelela kuyo)
Ukuba ubuza eSpain, phantse wonke umntu uthi unayo. Ukutya kweMediteraNangona kunjalo, xa sihlalutya imikhwa yokwenyani, sibona ukuba siye sayitshintsha ngokuthe ngcembe ipateni yemveli kunye neNtshona, egcwele ukutya okucokisekileyo, iipastries, iziselo ezithambileyo kunye nenyama esetyenzisiweyo.
Ukutya okwenziwe kakuhle kweMeditera kubonakala ngokubakho zizityebi kakhulu kukutya okutsha kwemifunoIziqhamo, imifuno, iimbotyi, iinkozo, amandongomane, kunye nembewu, kunye ne-oyile yomnquma (ekukhethwa ukuba yintombi enyulu) njengawona mafutha okupheka. Oku kuncediswa kukusetyenziswa okuphakathi kweemveliso zobisi (ingakumbi ezivundisiweyo ezifana neyogathi kunye netshizi), intlanzi kunye nezilwanyana zaselwandle, amaqanda, kunye nenyama emhlophe, kunye nokutya okuncinci kwenyama ebomvu, ukutya okucutshungulweyo, kunye neemveliso ezineswekile okanye ezinetyuwa eninzi.
Ioyile yomnquma yenye yeembombo zale pateni: Ibonelela ngamafutha e-cardioprotective monounsaturated kunye ne-antioxidant compounds.Nangona ixabiso layo linyukile, kudla ngokukhunjulwa ukuba ilitha, xa isetyenziswe ngokufanelekileyo, inokuhlala ixesha elingaphezu kwenyanga ukuba iphekwe ngokufanelekileyo, ngoko ixabiso layo ngokuphakelayo aliphezulu kakhulu xa lithelekiswa nezinye iimveliso ezibizayo nezingekho mpilweni.
Ukutya okuqhelekileyo kweMeditera nako kubaluleke kakhulu ixesha lonyaka kunye nokutya kwemarikeUkuthatha ithuba lemveliso yamaxesha onyaka, apho kwimozulu yethu ivumela iintlobo ngeentlobo zeziqhamo kunye nemifuno, iphucula uluhlu lwezondlo kwaye ityebise iresiphi yethu yeresiphi kunye nesityu, isaladi, isuphu, kunye nezitya ezilula ezingena ngokugqibeleleyo kwisidlo sokunciphisa umzimba.
Iingcebiso ezithe ngqo zihamba nemigca yokutya ubuncinane ezintlanu zemihla ngemihla iziqhamo kunye nemifuno (umzekelo, iziqhamo ezintathu kunye neemveliso ezimbini zemifuno ngesidlo sasemini kunye nesidlo sakusihlwa), i-legumes ubuncinane kane ngeveki, intlanzi emhlophe kunye ne-oyile rhoqo (kwaye yongeza i-shellfish efikelelekayo efana ne-mussels), amandongomane kunye ne-oilseeds (i-almonds, i-walnuts, i-hazelnuts, i-sunflower okanye imbewu yethanga) kunye neenkozo ezipheleleyo, kunye nogxininiso olukhethekileyo kwisonka esincinci se-salthole okanye i-sewhole.
Kwicala leprotheni yezilwanyana, kuyacetyiswa beka phambili amaqanda, iinkukhu (inkukhu, i-turkey), umvundla, kunye neemveliso zobisi ezivundisiweyoukunciphisa ubuninzi bokusetyenziswa kwehagu, inyama yenkomo, kunye nemvana. Ngaphakathi kokutya kweMeditera, ezi nyama zithathwa njengezinto ezikhethiweyo kunokuba zibe yinto ephambili yemihla ngemihla yokutya.
Izifundo kule pateni, ezifana ne-PREDIMED kunye ne-PREDIMED-Plus, zibonise izibonelelo ezinyanzelisayo: ukunciphisa iziganeko ze-cardiovascular ukuya kuthi ga kwi-30% kwiziganeko ezinkulu ze-cardiovascular (ukuhlaselwa yintliziyo, ukubetha, ukufa kwe-cardiovascular mortality), umngcipheko ophantsi wokuphuhlisa uhlobo lwe-2 yeswekile (ukuya kwi-40% ngaphantsi xa kuthelekiswa nokutya okunamafutha aphantsi), ukwehla okuphawulekayo kwingozi yomhlaza webele kunye nezinga eliphantsi lokudakumba, kunye nokunciphisa malunga ne-41% kwezinye iimvavanyo.
Nangona inkcubeko yeMeditera ibandakanya iwayini njengento yendabuko, namhlanje siyayazi loo nto Akukho bungakanani botywala bungenabungozi ngokupheleleyongakumbi malunga nomhlaza. Kukho idatha ecebisa isiphumo esinokuthi sikhuseleke sentliziyo yexabiso elincinci leziselo ezivundisiweyo (iwayini, ibhiya) ngaphakathi kwimeko yokutya okunempilo kakhulu, kodwa isincomo esiqhelekileyo sihlala sicacile: utywala obuncinci, ngcono, kunye no-zero kungcono nakakhulu.
Kunokwenzeka ukuba utye ukutya kwendlela yaseMeditera ngaphandle kwekhaya ukuba ukhetha ngononophelo: Iindawo zokutyela ezibonelela ngezidlo ezinemidumba, imifuno, intlanzi, inyama emhlophe, kunye neziqhamo zedessert.Cela i-sauces ecaleni, khetha isonka esipheleleyo, khetha amanzi njengesiselo, kwaye ungalibazisi ukwabelana ngamacandelo okanye uthabathe okuseleyo ukuze unganyanzeli ukugqiba isitya.
Umzekelo wokutya okunokulinganisela kwe-1200 kcal yokulahlekelwa kwesisindo
Xa kufuneka isicwangciso esibambekayo ngakumbi, abantu abaninzi babhenela ku ukutya malunga ne-1200 kcal Njengendawo yokuqala, ngaphandle kokuba kukho ukubeka iliso kwiingcali kwaye ilungiselelwe umntu ngamnye. Olu hlobo lokutya, xa luyilwe kakuhle, lunokwahluka, lwanelisa kwaye lunesondlo ngokupheleleyo.
Iimpawu zokutya okukhuselekileyo kwe-1200 kcal ziquka ukuba ezahlukeneyo ukutya kunye nobuchule culinaryQinisekisa unikezelo olulungileyo lweeprotheyini zexabiso eliphezulu zebhayoloji (inyama ebhityileyo, intlanzi, amaqanda, iimveliso zobisi), musa ukunqanda ngokugqithisileyo ioli yomnquma (malunga namacephe amathathu ngosuku ukuze kuqinisekiswe amanqatha asempilweni), bandakanya iiseshini ezininzi zeveki ngeeveki zeentlanzi ezinamafutha ukunika i-omega-3, kwaye uhlawule ingqalelo ekhethekileyo kwi-hydration.
Ukongezelela, ingqalelo ihlawulwa umxholo wefayibha ngokusebenzisa imifuno, iziqhamo, imifuno, ukutya okuziinkozo, imbewu, kunye ne-oat bran. Le fiber inceda ukuthintela ukuqhina, yandisa ukuziva uzele (ukunciphisa i-snacking), kwaye iphucula imetabolism yamandla. Iimveliso zobisi zihlala zinamafutha aphantsi, kwaye kwimeko yokunganyamezeli okanye ukukhetha, zinokuthi zithatyathelwe indawo ngeziselo eziqiniswe ngekhalsiyam ezisekelwe kwizityalo, ezinjengesoya, ioats okanye ubisi lwerayisi.
Ngokuphathelele ubuchule bokupheka, oku kulandelayo kuyacetyiswa: ipani, i-oveni, ukubila, ukupheka nge-papillote, okanye ukubilisaKuphephe ukutya okuqhotsiweyo kunye nesonka. Phakathi kokutya, i-herbal teas ezifana ne-chamomile, i-linden, i-valerian, i-passionflower, i-lemon verbena, okanye i-pennyroyal mint ivumelekile, njengoko inceda ukulawula ukuxhalaba ngaphandle kokongeza iikhalori ezibalulekileyo.
Umzekelo wokusasazwa ngeveki ye-1200 kcal ingaba yinto efana nale: ukutya kwasekuseni kutshintshana Ubisi okanye isiselo esisekelwe kwisityalo kunye nesonka esipheleleyo kunye neprotheyini (i-ham, i-turkey, i-hummus), okanye i-yogurt engenamafutha kunye ne-oats okanye i-muesli.Iqhekeza lesiqhamo lidla ngokutyiwa phakathi kwentsasa; isidlo sasemini kunye nesidlo sakusihlwa sihlala sibandakanya imifuno okanye isaladi, kunye nenxalenye elinganiselweyo yeprotheni ephilileyo (inkukhu, intlanzi emhlophe okanye enamafutha, umvundla, iqanda) kunye nenani elincinci lesonka. I-snacks ibandakanya ubisi oluncitshisiweyo okanye iyogathi kwaye, ngamanye amaxesha, iziqhamo okanye amandongomane amancinci.
Ukususela ngoMvulo ukuya ngeCawa, schematically, izitya ezifana iipepile ezigalelwe inyama ebhityileyo, ihake eyosiweyo ngesaladi yecucumber, inkukhu enesaladi ehlumayo, iimbotyi eziluhlaza kunye ityhuna, igayidi eqhotsiweyo enemifuno, iturkey burger eneartichokes, iprawn skewers enemifuno okanye izucchini omelets.Ngalo lonke ixesha sikhatshwa sisonka ngokobungakanani obulawulwayo kunye neziqhamo zedessert.
Olu hlobo lwemenyu lukwabandakanya iingcebiso ze "amashwamshwam phakathi kokutya"Kufanelekile: Isandla samantongomane endalo (i-walnuts, i-pistachios, i-cashews), i-100% ibhotela ye-nut, i-semi-skimmed milk, amaqhekeza eziqhamo ezitsha okanye i-oat pancakes okanye i-rice cream.Konke oku kwenziwa ngokulungelelanisa imirhumo iyonke ukuze ingagqithi kumandla ekujoliswe kuwo.
Isicwangciso semenyu yeveki kunye nolungiselelo olusebenzayo
Esinye sezitshixo zokwenza isicwangciso sokutya esikhuselekileyo sisebenze isicwangciso semenyuUkwazi ukuba uzakutya ntoni evekini kwenza ukuthenga kube lula, kunciphisa uphuculo olungenampilo, kwaye kukunceda uhlale usendleleni nangeentsuku ezinzima.
Isiqalo esihle kukwakha a isicwangciso sokutya seveki apho ukutya kwasekuseni, isidlo sasemini, isidlo sakusihlwa kunye ne-snacks kuphawulwe, ngokufanelekileyo ukusasazwa kwamaqela okutya: imifuno kuzo zonke izidlo eziphambili, iziqhamo amaxesha amaninzi ngemini, iimbotyi izihlandlo ezininzi ngeveki, intlanzi, amaqanda, inyama ebhityileyo, ubisi okanye ezinye iindlela, ukutya okuziinkozo kunye nenani elincinci lamafutha anempilo.
Kwinqanaba elisebenzayo, iitemplates zingasetyenziswa ezineenkcukacha zesidlo sasemini kunye nedinala ukusuka ngoMvulo ukuya ngeCawa, ebonisa ubukho imifuno (VE), iicarbohydrates (HC), iiprotheyini (PR) kunye namafutha (GR) kwisitya ngasinye ukuqinisekisa indibaniselwano elungeleleneyo. Olu hlobo lwesixhobo lwenza kube lula ukubona ngokujonga nje ukuba ugqithise iqela lokutya (umzekelo, inyama ebomvu kakhulu) okanye ungayihoyi enye (imifuno, imifuno, njl.).
Omnye umthombo oluncedo kukunikela iiyure ezimbalwa ngeveki, ngokuqhelekileyo ngeempelaveki, ukuya ukulungiselela ukutya kwangaphambiliPheka i-legumes kwaye uyikhenkceze ibe ngamacandelo, uqhotse iitreyi zemifuno, lungisa iziseko zesuphu okanye imihluzi yemifuno, upheke ukutya okuziinkozo (irayisi emdaka, iquinoa), okanye wenze iisosi ezilula ezenziwe ekhaya (itumato, ratatouille) kwangaphambili. Ngale ndlela, phakathi evekini kulula kakhulu ukusebenzisa "i-staples zefriji" ezinempilo endaweni yokubhenela kwizidlo esele zenziwe.
Kwiindawo zokusebenza, ukhetho oluninzi luya kuvela ukwenza kube lula ukutya okunempilo: iifriji ezikrelekrele okanye izikhululo zokutya ezintsha eziofisiniEzi zikhetho zikuvumela ukuba ube neesaladi, ukutya okunokulinganisela, kunye nokutya okunempilo ngaphandle kokubhenela kumatshini wokuthengisa. Nangona kunjalo, isengumbono olungileyo ukuzisa iziqhamo, amandongomane, okanye iyogathi ukusuka ekhaya ukuze ube neendlela ezilula esandleni.
Ukufakwa kwamanzi yinxalenye yesi sicwangciso: Misela umkhwa wokusela amanzi rhoqo imini yonkeNgokukodwa phakathi kokutya kunye nangaphambi kokutya okuphambili, kunceda ukulawula ukutya kunye nokuphucula imvakalelo yokuhlutha, kunye nokukhuthaza ukusebenza ngokupheleleyo komzimba.
Umsebenzi womzimba kunye nokulawula ubunzima: ukuncedisa okubalulekileyo
Nangona isicwangciso sokutya siyilwe kakuhle, Ukulahleka kwamafutha okusemgangathweni kufuna indibaniselwano kunye ukwenza umthamboAkunjalo nje malunga nokutshisa iikhalori, kodwa malunga nokugcina okanye ukwandisa ubunzima bezihlunu, ukuphucula impilo ye-cardiovascular health, kunye nokunyusa inkcitho ye-metabolic jikelele.
Iingcali zidla ngokucebisa ubuncinane imizuzu engama-30 yokuzivocavoca umzimba okuphakathi yonke imihlaUkwandisa ixesha kunye nokuqina ngokuthe ngcembe ngokwenqanaba lokuqina kunye nenjongo yakho. Ukuhamba ngokukhawuleza, ukukhwela izinyuko, ukukhwela ibhayisekile, okanye umthambo wokuxhathisa ubunzima bomzimba zezona ndawo zibalaseleyo zokuqalisa kwabo bangasebenziyo kangako.
Kwimeko yokutya ephantsi kweekhalori, i uqeqesho lwamandla luthatha indawo esembindiniInceda ukugcina imisipha ngelixa ilahlekelwa ngamafutha, iphucula ukubunjwa komzimba, kwaye yandisa i-basal metabolism. Imithambo efana ne-squats, i-deadlifts, i-bench presses, i-high-head presses, i-pull-ups, okanye i-rows, elungelelaniswe kwinqanaba lomntu ngamnye, ngamalungu abalulekileyo kwisicwangciso sokulahlekelwa ubunzima.
ICardio nayo inendawo yayo, nangona inama-nuances: Uqeqesho lwamandla ludla ngokuba lubekwe phambili, kunye ne-cardio esetyenziswa njenge-complement.Inokuba ngumsebenzi oqhubekayo, ophantsi okanye ophakathi (ukuhamba ngokukhawuleza, ukuhamba ngebhayisikile) okanye iiseshini ezicwangcisiweyo ezininzi, ezihlala zinenjongo. Abanye abantu basebenzisa i-cardio ethambileyo kwimeko yokuzila ukutya, kodwa oku kufuneka kwenziwe ngengqiqo kwaye ngaphandle kokuzixakekisa, ukuqinisekisa isidlo sakusasa esilungileyo emva koko kunye nokutya okwaneleyo kwemihla ngemihla. Ukulandelela inkqubela phambili, kuyacetyiswa ukuba ubeke ingqalelo Iimpawu zokuba uqeqesho lwakho luyasebenza kwaye kungekhona nje ubunzima kwisikali.
Ngaphambi kokuba uqalise inkqubo yokuzivocavoca ngamandla, ngakumbi ukuba kukho izigulo esele zikhona okanye ixesha elide lokuhlala uhleliKuyacetyiswa ukuba uthethe nogqirha okanye umntu oqeqeshelwe ukwenza umthambo. Ukuqala ngeeseshoni ezimfutshane (imizuzu emi-5-10) kwaye ngokuthe ngcembe ukwandisa njengoko kunyamezelwa yindlela efanelekileyo yokufumana ukuzithemba kunye nokuqina ngaphandle kweengozi ezingeyomfuneko.
Imikhwa, ukuguquguquka, kunye nokugcinwa kwexesha elide
Ngaphandle kwethiyori malunga nokutya kunye neekhalori, yintoni eyenza umahluko phakathi kwesicwangciso sokutya esikhuselekileyo kunye nesifanele ukusilela amandla okuvelisa imikhwa yokwenyani kunye nezinzileyoUkutya ngengqondo (ngaphandle kwezikrini), ukufunda ukuqaphela ukulamba kunye nokuhlutha, ukulawula iinxalenye ezineepleyiti ezincinci, kunye nokuphepha izithintelo ezigqithisileyo ziintsika zale nkqubo.
Ukuba bhetyebhetye ngomnye umba ophambili: Isicwangciso sokutya esilungileyo sivumela uhlengahlengiso.Ukuba isidlo saphuma, umbhiyozo, okanye uhambo, oko kulungile: unokuhlengahlengisa yonke imini yakho, ubuyekeze ukhetho olulula, kwaye uqhubeke ngaphandle kobutyala. Okubalulekileyo kukuba wenza ntoni ixesha elininzi, hayi amaxesha azimeleyo.
Kwakhona kubalulekile ukwamkela ukuba kuya kubakho iiveki ezingcono nezimbi kakhulu, amaxesha amancinci okumisa, kunye nezithintelo. Ukuhlala uzibophelele kubandakanya ukuphonononga isicwangciso, ukutshintsha iiresiphi, ukulungisa iinxalenye, kunye nokuphulaphula umzimba wakho.Ngamanye amaxesha konke okufunekayo kukulungelelanisa ngokutsha ukutya kwakho, ukongeza umsebenzi womzimba ngakumbi, okanye ukuphucula ubuthongo bakho ukuze ubuyisele ubunzima bakho endleleni.
Amanani abonisa ukuba ezo Bamkela ukutya okucwangcisiweyo kunye nokulinganisela, okudityaniswa nomsebenzi oqhelekileyo womzimba.Banokwenzeka kakhulu ukuba banciphise ubunzima kwaye bagcine ngaphandle. Akukho malunga nokusukela inani eligqibeleleyo kwisikali, kodwa malunga nokufezekisa uluhlu lwamafutha omzimba olunempilo olunciphisa imingcipheko (ukutyeba, isifo se-metabolic, uhlobo lwe-2 yeswekile, isifo senhliziyo) kwaye ivumela umgangatho omhle wobomi.
Ukuqonda ukulahleka kwesisindo njengeprojekthi yezempilo yehlabathi, exhaswa ngu Izicwangciso zokutya ezikhuselekileyo, iipatheni ezifana nokutya kweMeditera okanye iMayo Clinic, ukucwangcisa okulungileyo ngeveki, ukuzilolonga okungaguqukiyo, kunye nobudlelwane obuguquguqukayo kunye nokutya.Le yeyona nto yenza umahluko ngokwenene phakathi kwesigaba esidlulayo "sokutya ukutya" kunye notshintsho oluhlala luhleli olusingise kwindlela yokuphila esempilweni neyonwabisayo.
