Ewe, unganciphisa ubunzima ngelixa i-gluten-free. Nantsi indlela.
Ngoko uye wagqiba kwelokuba usebenzise ukutya okungenakudla kwe-gluten ukuze ukhululeke . Uyakhuthazwa ukuba kubonakala ngathi kusebenza njani kwabanye, kodwa unokuqiniseka njani ukuba ukutya kuya kusebenza kuwe ?
Inyaniso kukuba, iziphumo ozibonile abadumileyo zifumana zibonakala zingumlingo. Kodwa a banjalo. Kunoko, loo miphumo yiphumo lokutya ngokunyameko, ininzi yokuzivocavoca-kwaye ewe, ukutya okungekho ngqolowa kunye ne-gluten.
Kodwa akucaci ukuba zeziphi izinto ezibaluleke kakhulu.
Kukhona ingxoxo malunga nokuba ingqolowa kunye ne gluten ngokwenene inceda njani ukuba ulahlekelwe isisindo ngokulula kunokutya nje. Abanye abantu besidlo bathi ukugawula i-gluten ekudleni kwakho kuthetha ukuba unomncinci onokutya, ngoko ke uyadla iikhalori ezimbalwa ngokubanzi ... okuqhelekileyo kukukhokelela ekulahlekeni kwesisindo. (Jonga iinkcukacha malunga neengxoxo kunye nophando lwangoku kwi- Gluten-Free Free Weight Loss - Ngaba Kusebenza? )
Nangona kunjalo, ezinye iingcali-ngokukodwa, i-cardiologist uDkt. William Davis, umbhali we- Wheat Belly- uthetha ukuba ingqolowa (kwaye kungekhona nje iprotheni ye- gluten ngqolowa) ngokwenene inokwenza isondlo sakho, ekubangela ukuba udle ngaphezulu. UDkt. Davis wandixelela ngendlebe ndlebe ukuba ingqolowa iqulethe i-appetite-stimulating compounds ekhuthaza umzimba wakho ukuba uvelise i-insulin engaphezulu, i-hormone enokubangela ukuba ugcine ioli. Nangona kunjalo, akukho uphando oluzimeleyo olubonisa ukuba le mabango.
Umsebenzi Wokulahleka Kokugqithisa Kokugqithisa Ungayinceda njani?
Ngokwenza kwakhe, uDkt. Davis ubone abantu behla umyinge wama-15 ukuya kuma-20 iipounds ngeenyanga xa bephelisa ingqolowa.
Ewe, i-mileage yakho iyahluka-ngokuqinisekileyo akukho siqinisekiso sokuba uza kubona ezo ziphumo, kwaye nangona kukho ubungqina obuhle bokubakho, akukho nto iphandiweyo yophando olu papashiweyo ukuba lubonise ukuba okanye alusebenzi ngokwenene.
Kodwa iindaba ezilungileyo kukuba, zikho iindlela onokuzama ngazo ukukhulisa iziphumo zakho kunye nemigudu yakho yokulahlekelwa kwesisindo somzimba.
Nazi izicwangciso ezintlanu ezinokukunceda ukuba uphewule iipounds xa ulandela ukutya okungekho-gluten:
Gwema Ukusetyenziswa "Ukutya okungekho Gluten" Ukutya
Ewe, loo mixube ye-gluten-free free yummy (kwaye iyakuthanda kakhulu idibene eduze kweyona nkcazelo yangempela, nayo). Kodwa ngokwenene ukulahleka ubunzima bekolweni kunye ne-gluten-free, kuya kufuneka uqhube. Iimveliso ezimbalwa ezingekelwe kwi-gluten-based free-like free snacks, isinkwa, i-pizza, ii-cookies, kunye neenkabi zineekhalori eziphakamileyo (kwaye zinokubangela ukuba impendulo ye-insulin ibe namandla kakhulu) kunokuba isisiseko esisekelwe kwi-ngqolowa. Ukongezelela, abaninzi abantu babonakala bacinga ukuba igama elithi "gluten-free" kwilebula ngokuqinisekileyo lithetha "i-khalori-ezamahala" (kungekudala). Thatha kum: Ukutya iikhalori ezingakumbi nje ngokuba zifumaneka kwizinto zokutya ezingenanto ziza kukunceda ulahlekelwe isisindo ... ngokuchaseneyo. Bala iikhalori ekudleni okungenanto ye-gluten , kuba zibala, njengama-khalori ekudleni okungenalo gluten.
Jonga i-Calories yakho Yonke
Abantu abaninzi bafumanisa ukuba banciphise ubunzima obonakala bengenakuzenzekela xa behamba bengenazo izityalo ... ukuya kwinqanaba. Ngaloo nto, utshilo uDkt Davis, kubonakala ngathi kuza malunga nama-15 ukuya kuma-20 iipounds ezifunekayo zokulahlekelwa ubunzima kubantu abaninzi.
Inyaniso kukuba, ukungena kwi-gluten kuyancipha ukunciphisa ukuthanda kwakho kunye nesondlo jikelele (ubuncinane emva kokufunwa kwakho kokuqala kwenkxaso-ngqolowa incedile), kwaye ukunciphisa intlanzi kukukhokelela ukuqiqa-ntoni? Ukugcina ibhola yokulahleka kwesisindo, kufuneka uqale ukubala iikhalori. Qala ngokukhawuleza kwaye awukwazi ukufikelela kuloo ndawo lapho uphumelele khona imizamo yakho yokulahleka.
Yidla i-Carb ephantsi, i-Grain-free okanye i-Paleo Ukongeza kwi-Gluten
Le ngxabano, kodwa uDkt. Davis kunye nabanye abameli be-wheat and gluten-free diet for loss losses believe that a carb low diet is best for weight loss.
Akukhona nje i-carbs-based carbs ezikhuthaza ukuveliswa kwe-insulin kwaye zenze ulambile, ingcamango iya-yiyo yonke i-carbs. UDkt. Davis ukhuthaza ukunciphisa ukudla okuninzi-carb njengezityalo kunye neziqhamo kunye nokuphelisa ngokupheleleyo ukutya okutya okusanhlamvu okutya okunjengokutya okunjengokutya kunye nesonka, ukutya okuninzi okunokutya (ezifana ne-gluten-free-chips chips) kunye nokutya okuqukethe isiraphu yengqolowa ephezulu. Gcina ukhumbule ukuba i-jury isephandle kokutya kwe-Paleo-ezinye iingcali zi lumkisa ukuba uya kudlula iivithamini, i-fibre kunye nezinye izondlo xa unokwenza ukutya okufana neziqhamo, iimbotyi kunye nengqolowa. Nangona kunjalo, kunokwenzeka ukuba ukhumbule iimfuno zakho zokondla kwaye ulandele i-carb ephantsi, ukutya okungahambisani ne-gluten ... ukuba uqaphele. Yenza i-carbs yakho ibale.
Qinisekisa ukuba Unene ngokwenene, Ngokwenene unengqolowa kunye neGluten
Uninzi lwabantu bacinga ukuba abanalo i-gluten xa bengekho (i-gluten ifihla kwiindawo ezininzi awunakucingela), kwaye kwabanye abantu, ubungqina bendawo engabonakaliyo bubonisa ukuba inani elincinane yengqolowa kunye ne-gluten libonakala likhubaza ukulahleka kobunzima xa zidla rhoqo. Akukho uphando ngalolu hlobo (uphando oluncinane lufumaneka kwi-gluten-free loss loss loss in general), kodwa ukuba unzima ngokuzama ukunciphisa ubunzima be-gluten, unokufuna ukuqwalasela ukuzama ukususa yonke ingqolowa kunye ne-gluten - kungenjalo, uDkt. Davis uxwayisa, awuyikuyeka ngokupheleleyo impendulo ye-insulin egcina ulahla iipounds.
Musa ukulibala ukuzivocavoca
Le nto ingaba yinto ephambili ebaluleke kakhulu. Ukusika ingqolowa kunye ne-gluten kunokukunceda ulahlekelwe isisindo ngokulula, kodwa ukuba ufuna ngokwenene ukukhawuleza imizamo yakho, kuya kufuneka uqubude. Ukuzivocavoca kunokukunceda ukwakha imisipha emininzi kwaye ulahlekelwe ngamafutha ... kwaye imisipha iyatshisa iikhalori ezingaphezulu, kukunceda ulahlekelwe ngamanqatha amaninzi. Ungaboni ukutya kwakho okutsha kwe-gluten njengokuba utshintshile ukushaya i-gym-qinisekisa ukuba wenza ixesha lokwenza imisebenzi emzimbeni enempilo.
ILizwi
Ewe, ukungena kwinqwelo-free / gluten-free kunokunceda uqalise ukuqalisa imizamo yakho yokulahlekelwa kwesisindo. Kodwa akukho magic-ukuba ufumane iziphumo ezihle kakhulu (kunye nomzimba oyifunayo), kuya kufuneka ubeke umsebenzi omncinane kunokuba ukhangele amagama athi "i-gluten-free" kwingxowa yekiki. Ukubandakanya ukusetyenziswa okulungileyo kunye ne-calorie-count count, kwaye kufuneka ube yindlela eya empumelelweni.
Imithombo:
Davis, uWilliam. Ngengqolowa eBelly. Rodale Press, ngo-2011.
UMarcason, W. Ngaba kukho ubungqina bokuxhasa iNkundla yokuba isidlo saseGluten-Free kufuneka sisetyenziselwe ukulahlekelwa kwesisindo? Umbhalo we-American Dietetic Association. NgoNovemba 2011; 111 (11): 1786.