Ukwahlula kunye neeBhari kunye nokunyuselwa
Ukutya okutshintshwayo yile khalori kunye neengxube ezilawulwayo okanye izixhobo zokutya, ezifana nemivalo okanye ukugubha, ezingasetyenziselwa ukufaka endaweni yokutya. I-American Academy yeZondlo kunye neDietetics ithi, "ukutshintshwa kokutya okuqukethe amandla awaziwayo kunye ne-macronutrient kuyisicwangciso esiluncedo sokuphelisa ukhetho lokutya okunengxaki kunye / okanye ukucwangciswa kokutya okunzima ngenkqubela ukuzama ukufezekisa ubunqongophala bemandla angama-500 ukuya ku-1,000." Inani elilinganisiweyo leekhalori oza kulufuna ukunqumla okanye ukutshisa ukulahlekelwa malunga ne-1/2 yeepounds ukuya kwi-1 iipounds ngeveki.
Amaphepha e-Academy's loss losses papers abuye achaze izifundo ezininzi ezibonise iziphumo ezilinganayo okanye ezilahlekileyo zokulahleka xa usebenzisa ukutshintshwa kokutya ngokuchasene nezicwangciso zokutya zamandla. Uphando luye lwabonisa ukuba abo bantu abane-Type 2 yeswekile balahlekelwa malunga neepesenti ezingama-7 zesisindo somzimba wabo ngonyaka omnye kwaye baqhubeka bexela ukunciphisa amayeza xa besetyenziselwa ukutya. Nangona kunjalo, ezi zifundo, abantu babesayisebenzisa, begcina idayari zokutya kunye nokufunda ngesondlo.
Indlela Ongayisebenzisa ngayo Ukutshintsha Ukutya
1. Gcina kwi-M encinci: Ukuba uya kusebenzisa ukutshintsha isidlo sokunciphisa umzimba, ungayisebenzisi kakubi. Nenjongo yokuncedisa enye yokutya okubini kunye nokutya okunokubakho imihla ngemihla. Kusemqoka ukuba ufunde indlela yokutya ngenxa yokuba ukutshintshwa kokutya kusasazekanga.
2. Sebenzisa njengeNdawo: Ukongeza ukutshintsha kwesidlo kwisicwangciso sakho sokutya ngaphandle kokuphelisa iikhalori kwenye indawo kuya kuba neziphumo eziphambene-ukufumana ubunzima.
Sebenzisa indawo yakho yokutya xa uvakalelwa kukuba usengozini okanye xa udla ukutya. Ngokomzekelo, ukuba uya kuphuma ukutya kwasemini kwaye udla ngokutya ngokudliwayo kwimihla ngemihla, ngoko ukukhetha ukutshintshwa kwesidlo salesi sidlo kunokukunceda ukuba uphucule iishukela zegazi lakho, ukunciphisa iikhalori, kwaye usuquke ukulahleka kwesisindo.
3. Funda indlela yokutya okulinganiselayo: Ukutshintshwa kwesinye isidlo, ngokukrakra, ukungabi nalutho-akukho ukuhlafuna okubandakanyeka ngexesha lokungenisa. Ukwaneliseka kungafumaneka kwi-chewing. Kwakhona, ukutya okupheleleyo kuthatha ixesha elide ukuxubusha ngenxa yokuba umzimba kufuneka usebenze ngakumbi ukuze uwaphule. Ngoko ke, kubalulekile ukufunda indlela yokutya ukutya okulinganiselayo kuba awuyi kusebenzisa ukutshintshwa kokutya ngonaphakade. Ukufunda indlela yokutya ukutya okunokulinganisela kunokukunceda ukuba ube nempilo ephilileyo, ugcine umlinganiselo kwaye ukhulise ukutya kwakho. Ukutya okulinganiselayo kuquka iprotheni ephilileyo, i-fat fat, i-fibre kunye neyomeyidrrate eninzi.
Cinga ngeplate yakho. Ngokomzekelo, sebenzisa iplani encinci, 9 "ukuba kunokwenzeka-oku kuya kunika ukungaxilanga kokutya ukutya. Okwesibini, ujolise ukwenza 1/2 isamba sakho semifuno esingekho-starchy equlethe iikhalori ezimbalwa kunye ne-carbohydrate, kodwa unamandla okugcwalisa. -starchy imifuno nayo isisityebi samanzi, i- fibre , iivithamini kunye neemaminerali. Okwesithathu, jolise ukwenza 1/4 yesitya sakho isinyama-protein-white white inkukhu, i-turkey, intlanzi, inyama yenkomo. isitya sinikezelwa kwi-carbohydrate edibeneyo-1 i-potato encinci (ubukhulu be mouse ekhompyutheni), 1 inkomishi yeembotyi, okanye i-1 indebe ye-quinoa (malunga neentonga ezipheleleyo).
Ngokuqhelekileyo, ungasebenzisa isibalo njengendawo yokukhokela ulawulo lwenxenye ye-carbohydrate. Kubaluleke kakhulu ukujonga i-carbohydrat intake kuba le yile macronutrient eya kuba nefuthe kwi-sugai yegazi kakhulu.
4. Yazi Oko Ukhangeleyo : Xa ukhetha ukutshintsha indawo yokutya, jolise ukukhetha enye ngeeshukela ezincinci. Ngokuxhomekeke kwiimfuno zakho zekhalori, ukuxiliswa kokutya okufunekayo kufuneka kube malunga neekhalori ezingama-300 ukuya kuma-500, ekugqibeleni. Ingcamango kukuba ukutshintshwa kokutya kuza kuvelisa i-calorie deficit kwaye kukuncede ulahlekelwe isisindo.
Nenjongo yokugcina ukutshintshwa kwesidlo sakho kushukunyiswe ukuya kwi-30 ukuya ku-45 g ye-carbohydrate.
Ufuna kwakhona ukuba indawo yakho yokudla ibe ne-3 g yefiber, eya kukunceda uhlale ugcwele kwaye unciphise izinga apho i-sugar suars iphakama. Ukutshintshwa kokutya kwezorhwebo kunye ne-starch engaxhatshazi okanye i-maltodextrin eguqulwayo igaxwa ngokuthe ngcembe kunezithako ze-carbohydrates ecocekileyo, ezinokukunceda ekulawuleni i-sugar sugar.
5. Yenza Yakho: Indlela elula yokulawula iikhalori, izithako kunye noshukela ukwenza ukuba utshintsho lwakho lokutya lutshintshe. Ungasebenzisa iprotheni ipoweni efana ne-whey protein, iprotheni, okanye iprotheni (ukuba unesityalo ) kwaye ungeze ukotshwa ngobisi okanye isitya somsi (okanye i-yogurt e-fat-fat fat) ukuze unciphise i-carbohydrat intake) kunye neziqhamo. Unokudibanisa isonka somhlaba okanye i-chia imbewu ukuze ukhulise i-fat fat and fiber intake. Ukuba awuyithandi ukuhambelana nokusebenzisa umhlaba weflaksi okanye i-chia ungasebenzisa i-almond, i-peanut, okanye ibhotela.
Umzekelo
- 1 i-whey protein powder okanye iprotheni ye-soy okanye iprotheni ye-hemp (akuyiyo yonke iiprotheyini ezi-powders ezenziwe zilinganayo.) Injongo yokukhetha enye ineshukela encinane kwaye ukhethe enye ebonakalayo yendalo)
- I-1/2 isitya esincinci (ii-ounces ezi-3.5) ze-fat fat okanye i-vanilla yeg yogurt yogesi
- Ubisi obisi-4 oz (ungasebenzisa i-almond okanye i-soy engeyi-sweet as substitution)
- I-3/4 indebe yeblueberries
- 4 oz amanzi
- 3 ukuya ku-4 ii-cubes
- 1 ithisipuni yonke-yemvelo okanye i-almond butterfly (ungathatha indawo yebhotela, i-cashew, okanye ibhotela ibhotela)
Yongeza iprobiotics ekuncediseni ukuphucula impilo.
Umxholo wokutya
365 iikhalori, i-8 g i-fat g i-fat fat, 13 mg ye-cholesterol, i-463 mg i-sodium, i-819 mg i-potassium, i-37.5 g i-carbohydrate, i-8 g i-fiber, i-18 g ishukela, i-41 g isetyhula
- I-Recipe ibalwa ngokusebenzisa i-100% ecocekileyo engenakunqwenelekayo ye-protein powy, i-1/2 isitya esinezantsi i-fat yogurt yegrike, kunye nepunipoyi ye-1 yonke i-almond butterfly
- Ukunciphisa umxholo we-carbohydrate unokuphelisa ubisi uze ugcine u-6 g we-carbohydrates kunye no-6 g ishukela
- Wonke umxholo weshukela kule recipe uvela ebisi kunye neziqhamo. Ayikho ishukela esongeziweyo.
> Imithombo:
> J Am Diet Assoc. Isikhundla se-American Dietetic Association: Ulawulo loLawulo. 2009: 109: 330-346.
> Verdi, Cassandra. Ukwenza ukutya; I-calorie ephantsi okanye izitya zingabakho inxalenye yesicwangciso sokulahlekelwa kwesisindo esiphephile. Isifo seswekile. Oktobha 2014; 62-63.