Abantu abangaphezu kwesisindo esininzi, iindlela ezininzi zokujongana nazo. Iyeza eliphela kwii-kilograms alitholakali ngoku, kodwa kuncinci iindlela ezimbalwa oogqirha abananto.
Inyaniso yokuba ukutya okunzima kuyingozi, sele beyazi yonke into. Kungekude kakhulu, xa beqhuba uphando lwezenzululwazi ngabagqirha, bavakalisa isigqibo kwisidlo seprothini esiye sathandwa kakhulu: kwacaca ukuba asizuzi ubunzima ukusuka kwii-carbohydrates, ngoko kungenakusebenza kwaye kuyingozi ukuhlala kwenye yeeprotheni. Ngubani owaziyo, mhlawumbi kwiminyaka engama-50 ngeendlela ezingezansi zokunciphisa umzimba, naye, uya kufumana iimpazamo. Kodwa ngelixa zikhona-ezona zifanelekileyo kwaye ziyimpumelelo yiphi i-puudology yanamhlanje inika.
1. I-FROZEN NUTRITION
Kwakuqala ukuthetha malunga nama-80 ekhulwini lokugqibela, kodwa yabonisa ukuphumelela kwayo kwangoko kuma-90. Ngexesha elifanayo kwaqinisekiswa ukuba amanqatha ngamacala awafani kakhulu namafutha ekudleni, oku kuthetha ukuba kulungele ukutshintsha ukutya okuphantsi kweefutha, njengoko ubunzima buya kuqala.
Ukutya okunzima kunabo bonke abanye. Uzele amandla kunye namandla, nidle nantoni na nanini na, kwaye ubunzima buncitshiswa ngu-1.5-2 kg ngenyanga.
Oko kukuthi, ngokokuba oogqirha bayavuma kwaye batusa. Enyanisweni, kucingelwa ukuba yonke into efika kuwe etafileni okanye kwifriji, iya kuba i-fat fat or fat-fat. Ukuba inyama, ke inyama yenkomo okanye inyama yengulube, i-turkey okanye inkukhu ngaphandle kwesikhumba. Ukuba intlanzi, i-cod, ipollock njalonjalo: i-fat mackerel okanye i-salmon ingadliwa kuphela ngama-1-2 ngamaxesha ngenyanga. Ukuba iilekese, ke i-marmalade, i-pastilles kunye ne-marshmallows. Ubisi kunye ne-kefir - i-1%, i-cottage cheese-skim. Umhla uvunyelwe ukuba ungaphezu kwama-40-50 amagremu weenqatha.
U vavanyo lwethu:
+ ukunyamezela ngakumbi kunezinye ukutya
+ akukho mveliso enqatshelwe
+ kukho nayiphi na ixesha naphi na apho ufuna khona
+ akukho mfuneko yokubala iekhalori
+ iimveliso ezikhoyo esidlangalaleni
+ ukukhethwa komntu ngamnye kuthathwa ingqalelo
- Ngokunciphisa imida yamanzi (ngaphantsi kwe-15-20 g ngosuku), ukungabikho kwamavithamini enomnumzana a-fat, i-D, E, K kunye ne-polyunsaturated fatty acid.
2. UKUDLA OKUQHELEKILEYO (UKUQALA)
"Ukutya okutsha", okwakuthiwa ukugcoba (ukusuka kwisiNgesi ukuya kukudla - "ukutya") eqinisweni, sele sele yaziwa. Oku kukutya okweqhekeza, okuncedisayo kokubili ubunzima obunzima, kunye nezifo zesondlo sesisu. Inzuzo ephambili - ukugcoba kunciphisa intlawulo yekhalori yansuku zonke. Iingcali zenzululwazi ziye zazisa ukuba ngokuqhelekileyo sidla, iikhalori ezimbalwa esizifunayo ukuze zizalise.
Ngokomyinge, umxholo wekhalori wokutya uyancitshiswa ngu-10-15%.
Ukugcina ubunzima, kwaye oku kulungile, kodwa ukutyalwa kunamathuba amaninzi. Ukuba akukho nto yokutya ngokutya (kunye nokutya okweqhekeza okwenkcenkcesha akukwenzekayo), umntu ugcina ubusuku obuhle kunye namandla okusebenza yonke imini, kwaye amandla akhe akhula ngokwemvelo. Ewe, ekugqibeleni, ngokusesikweni sokugcoba ukulala okuqhelekileyo, okukukho ngokwayo kubangela ukulahleka kwesisindo.
U vavanyo lwethu:
+ ukondla okunjalo kunceda kwizifo zesondlo sesisu, kuthintela ukuphuhliswa kwe-atherosclerosis, isifo sengxinzelelo segazi, sithintela ukuguga.
+ Umlinganiselo wokulahleka kwesisindo sokugcoba unokomelezwa kakhulu xa ukugqithisa kudlulela kunye nokutya okunamafutha aphantsi
- ukuba awuyena umfazi wendlu , kuya kufuneka uphathe ukutya nawe ngaso sonke ixesha: awukwazi ukunqumla ukutya.
3. UMZANISO WOKWENZA
Ukuba i-50-60% yokutya kwakho iyinkimbinkimbi ye-carbohydrates, ama-25-35% "amahle" (ama-mono ne-polyunsaturated) amafutha, kwaye i-10-20% iiprotheni, unokuzihalalisa. Awusona isondlo sokutya kwaye awukwazi ukubala izondlo kwiitya? Emva koko sebenzisa imodeli yeplate. Uya kukuxelela oko kukutya kunye nokuba yeyiphi intlawulo kufuneka ibe kwitheyibhile yakho, ulungele ubungakanani beziqephu - kwaye uncede ulahlekelwe isisindo!
Ukuba ngethuba lonyaka, imihla ngemihla ukuba sidle isidlo sakusihlwa "kwi-pattern model", kuyinto engokoqobo ukuyeka i-20-25 kg.
Ngoko, sithatha inqanawa eqhelekileyo kwikota yesibili kwaye siyicacise ngokwengqondo kwiindawo ezine. Isiqingatha kufuneka sithathwe yimifuno - esitsha, ebilisiwe okanye ephekwe kwibheyili ephindwe kabini, kwi-grill, kunye neoli ephantsi okanye i-sauce ephantsi (i-soy, ijusi lemon, iviniga ye-balsamic), okanye i-refueling.
Ikota iyilungiso (okusanhlamvu okubilisiwe, iitapile, i-pasta), iphinda igqoke nge-sauce encinci (ayikho ngaphezu kwe-120-150 g). Enye ikota yesitya ithathwa ngesidlo seprotheni (isilwanyana esincinci se-fat, intlanzi, inkukhu okanye i-turkey ngaphandle kwesikhumba, ukutya kwezilwanyana zasemanzini, i-legumes)-isisindo esingama-100 g.
Ukusela isidlo sasemini okanye isidlo sakusihlwa kulandela ubisi obuncinci, i-kefir, itiye engenamnandi okanye amanzi. Unokungongeza ukondla i-1-2 imiqhekeza yesonka esipheleleyo, kunye ne dessert ukuze ujonge iziqhamo okanye amajikijolo.
U vavanyo lwethu:
+ ukutya okunokulinganisela okucebileyo kwiivithamini nakwi-microelements
+ ubuncinane bemithintelo
+ akukho mfuneko yokubala iekhalori
+ iimveliso ezikhoyo esidlangalaleni
+ ukukhethwa komntu ngamnye kuthathwa ingqalelo
- Ukutya kunokubonakala kungakhululekile kulabo abafuna ukulawulwa, iifayile eziqinileyo kunye nemiyalelo yesinyathelo ngesinyathelo.
4. IQUBU "YIBHALA UKUHLELA"
Ukunciphisa ubunzima, kufuneka udibaniso lwezinto ezintathu-ukondla, umsebenzi we-motor kunye nesimo sengqondo sengqondo. Iqela "HP" liqwalasela zonke ezintathu. Apha uya kuzifumana kwisangqa somntu ofanayo. Uya kunikelwa iingcebiso malunga nesondlo (ukulinganisela ngokubhekiselele kwi "plate model", i-fat-fat, fractional). Baya kukuxelela malunga nokushisa kwamafutha. Kwaye kubaluleke kakhulu - cacisa ukuba ubuhlungu obungakanani buhlanganisana nezakhono ezintsha kunye nemikhuba endala.
Iingcali ezininzi ziyavuma ukuba into ephambili yokulahleka kwesisindo kukuxazulula iingxaki zabo zengqondo.
Emzimbeni, yonke into idibanisene, kwaye sizama ukuhlawulela ukungabi nento enye ngaphezu kweminye. Ngoko ke, ukutya kunokusithatha indawo, kusikhusele ekukhathazeni. Ngokuzithoba, ukukhululeka kunika umqondo wokomelela nokwandisa ukuzithemba. Iiklasi zeqela kwiqela elithi "Silahleka Isisindo Ngokuchanekileyo" sinceda umntu ukuba ajamelane neengxaki zakhe, aphakamise ukuzithemba - kwaye ekugqibeleni anciphise ubunzima.
U vavanyo lwethu:
+ ehlangeneyo
+ utshintsho lwendlela yokuphila, olukhokelela ekuphumeni
+ kusekwe kwaye indlela ekhuselekileyo yindlela ezininzi zokugqithisa
- Ithikiti kwiiklabhu ngemali
iimveliso kunye nezidlo ngokwe-HP "nkqubo" ziqikelelwa kumaphuzu, kwaye kukho ukusetyenziswa kakubi - umzekelo, ukusebenzisa zonke izikolo zemihla ngemihla kwiesekese.
5. ABASEBENZISIWEYO
Ukuxhamla kwemveliso kunye nomxholo wekhalori akuxhomekelelane. Umzekelo obulula kakhulu ngu-200 amagremu elayiti ephekiweyo kunye nepunipoon yesoyile yemifuno: kukho i-kcal 150 kwikho nalapho, kodwa irayisi inomsoco. Ukuqaphela oku, abavelisi baqala ukudala iimveliso "ngokukhawulelana nokutya okungenani ubuncinane beekhalori" - i-cocktail, izitya zangasese kunye neesobho ezikhuthaza ukulahleka kwesisindo.
Akwahlukanisi amanqatha afika kunye nokutya, kwaye ungabikho i-toxins. Ngenxa yexinzelelo eliphezulu lamaphrotheni, iivithamini, amaminerali kunye nezinto ezilandelelanayo, iifiksi zizaliswe ngokukhawuleza. Yaye ukuba uwathatha phambi kokutya (akufuneki ukuba kufuneka kuthathelwe indawo yokutya okuyisiseko!), Ukudla kwekharori kwimihla ngemihla ngokwayo kuya kwehla ngo-20-30%.
Isantya sokulahlekelwa kwesisindo kunye nokufumana i-cocktails - ukusuka kwi-2 ukuya kwi-4 kg ngenyanga.
Nangona kunjalo, oogqirha bacebisa ukuba banake ingqalelo kwinqanaba lokulahlekelwa kwesisindo kunye nokunye - ukuthuthuzela kunye nentlalo-ntle. Emva koko, umsebenzi omncinane esiwuchithayo ekulahlekeni kwesisindo, kuya kuba lula ukugcina umphumo.
U vavanyo lwethu:
+ umphunga omnandi
+ umxholo we-caloric wokutya uyancitshiswa ngokuzenzekelayo (emva kwe-cocktail ofuna ukuyidla ngaphantsi)
+ kucebisa ukutya okunomsoco kunye nokucoca amavithamini kunye ne-microelements
akanakuyithandi intle
Ukufezekisa iziphumo ezinkulu, ukulungiswa okongezelelweyo kwesondlo
6. I-DI-CALORIES DIET
Uvavanyo lwezesayensi kwizilwanyana lubonise ukuba ukuncipha kwekhalori ukungena kwandisa ixesha lokuphila ngo-40%. Ngaba ukutya okunokwakheka kweekhalori kwenza abantu abahlala ixesha elide? "Ewe," watsho ngokuqinisekileyo iJapan yase-Okinawa ngokuzithemba, ngokubhekiselele ekuqwalaseleni abantu bakubo besiqithi saseReway. Ekudleni kwabo, banama-calories angama-20% amancinci xa kuthelekiswa nabanye abantu kwilizwe eliphumayo, kodwa bahlala iminyaka eyi-7 ukuya phezulu!
Umxholo we-caloric wokutya uyancitshiswa ngokuphelisa zonke iintlobo zokulimaza, njengama-muffins kunye neesekese.
Kodwa imifuno, imifuno, intlanzi, iinkuku, i-white white kunye ne-legumes ziyamkeleka ngazo zonke iindlela. Abalandeli beefate abalandeli baka-Okinawa banciphisa ubuncinci, ngezinye iinkhathi bazivumela ukuba bafumane isaladi yonyaka kunye neoli yezilwanyana okanye badle i-avocados.
Kubabalandeli, ukutya okuncinci kweekhalori yindlela yokuphila, kwaye ukulahleka kwesisindo akusipheli ngokwalo. Isalathiso somzimba wabantu abanjalo singaphantsi kwesiqhelo - kwaye ngaba kungenjalo, ukuba imini ngemihla idle kuphela 1200-1300 kcal?
U vavanyo lwethu:
+ isiseko sokutya - ukwandisa umgangatho wokutya
+ unokunyusa isisindo kwiziko elifileyo ekuqaleni kokulahlekelwa ubunzima
- akukho datha echanekileyo kwimiphumo yokutya okuphantsi kweekhalori kwixesha lokuphila
- kufuneka uhlale uzilawula
ukongeza ukutya okuncinci kunye nemithwalo yemvelo, okunokwenzeka, ayiyi kuphumelela
ukusilela kwamavithamini kunye ne-microelements
iphikisana nabantu abanokuthambekela kwe-orthorhysis kunye ne-anorexia
- ayitshintshi indlela yobomi, inika umphumo wexeshana
- ubunokwenzeka bokuphazamiseka kwaye ukubuyela kweekhilogram kuphezulu
7. ISIHLOKO SOMSEBENZI
Ukuba ukholelwa uMireille Guiliano, umbhali wencwadi efanelekileyo kakhulu yokuthengisa "Kutheni abafazi baseFransi bengenawo amanqatha?", Abantu bakuleli lizwe bathanda isonka, abanqabe iidyobisi kwaye abahluphekanga ngenxa yokuzisola. Bayayidla imifuno neziqhamo, landela umgaqo "ungaphantsi kangcono" kwaye uyadelela ukutya okukhawulezayo. Abafazi baseFrentshi abazithembi izikali, kodwa "i-zipper syndrome". Bahamba kwaye abasebenzisi i-elevators. Yingakho banomfanekiso obalaseleyo!
Kubafundi bakhe uMireille ucebisa ukuba afunde ukuphatha ukutya ngokuzithelekileyo, ngaphandle kokunyaniseka, kudla ngokuncinci kunye nokuncinci, ukunyuka kunye nokusela amanzi amaninzi.
Ingqungquthela ebalulekileyo yesiFrentshi: "Ukuba akukho xesha lokuhlala phantsi, kukulungele ukuba ungadli nhlobo."
Le ndlela ibandakanya izigaba ezi-3. Eyokuqala (iiveki ezi-3) - ukugcina idayari: kuya kukunceda ukwazi ubuthathaka bakho. Isigaba sesibini (ukususela kwinyanga ukuya kweyesithathu) yinguqu yokutya. Ngeli xesha, kufuneka ufunde ukufumana umgangatho wokutya, kungekhona ubuninzi bawo. Isigaba sesithathu sifana nesibini, kodwa sele sele sikwazi ukuzisa "ukulimaza" ekudleni, okuye kwakungavunyelwe ngaphambili. Kwaye ke kufika isigaba sokugcina isisindo esifanelekileyo: uyaqhubeka uhlala njengomFrentshi kude kube sekupheleni kwemihla yakho.
U vavanyo lwethu:
+ akukho nto iyakwenqabela
+ "imidlalo" yokulahlekelwa ubunzima obuninzi
+ ingasetyenziselwa njengentsimi yefilosofi ngokunxulumene nezinye iindlela zokunciphisa umzimba
- idinga ulwazi oluninzi malunga nemveliso
8. I-DIET YE-GLYCEMIC INDEX
Inkcazo yenkcazo ye-glycemic (GI) yaqaliswa ukusebenza ngoogqirha abancedisayo abanesifo sikashukela. Inyaniso kukuba ukutya kwe-carbohydrate kukutshintsha izinga leswekile kwigazi ngeendlela ezahlukeneyo. Ezinye iimveliso ziphakamisa ngokubalulekayo, ezinye - eziphakathi, ezinye - ezincinci. Olu buchule lwabizwa ngokuba yi-index glycemic (GI). Kuba ummandla ophawulekayo uthathwa i-GI glucose okanye isinkwa esimhlophe, ulingana no-100. I-GI esuka kuma-70 nangaphezulu iphakanyiswa phezulu, ukusuka kuma-56 kuya kuma-69 ukuya phakathi, ukusuka kuma-55 ukuya kwezantsi. I-GI encinane, ilungele ukulahlekelwa ubunzima.
Ukufunda i-index ye-glycemic kulula, nangona kunjalo umveliso ofanayo unokuba ne-GI eyahlukileyo kuxhomekeke kunyango.
Ngokomzekelo, iyancinci kwizityalo ezityumkileyo kunokuba zifake i-air flakes okanye i-popcorn. Ukongeza, musa ukulibala ukuba kukho imveliso ene-GI, nangona iyingcinci, kodwa umxholo weoli uphezulu. Yitroleta kunye nantoni ezininzi.
Enye "inkohliso," ekufuneka ihlale ikhunjulwe njalo, kukuba isalathisi semveliso sinokuxhomekeka kuxhomekeke ekubeni ngaba siyidla ngokwahlukileyo kwezinye ukutya okanye kunye nayo. Ukuba esinye isidlo se-GI siphezulu kunomnye, ke lowo uninzi uya kuphulaphula imeko kwicala layo. Ngoko ke, ngokukodwa, i-dieters kwi-index ye-glycemic ayikhuthazwa ukuba idle i-porridge ye-porridge kunye namaqanda aqhekezayo.
U vavanyo lwethu:
+ ingasetyenziselwa ngababili besifo sikashukela kunye nabantu abanexinzelelo kunye nokuphulwa kwe-carbohydrates metabolism.
- kwinani leendibano kunye nezithintelo, intloko iyahamba
- ayitshintshi indlela yobomi, inika umphumo wexeshana
- ubunokwenzeka bokuphazamiseka kwaye ukubuyela kweekhilogram kuphezulu