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Ukutya okukhalipha luhlobo lwesicwangciso sokutya apho umntu azila ukutya okanye ukutya ngaphantsi kweeyure ezingama-20 ngelixa utyiwa iiyure ezine. Olu hlobo lokuzila lokuzila lubizwa ngegama njengoko lixelisa indlela yokuphila yamagorha amandulo.
Kumaxesha amandulo, amajoni ayenza uqeqesho okanye alwe imini yonke kwaye azonwabisa ngokuhlwa. Le yayiyimfihlo yabo yomzimba enamandla kunye nezihlunu. Njengoko ukubaluleka komzimba omzimba kunye nokugcinwa kakuhle komzimba kuye kwanda kule mihla, abantu balandela izicwangciso zokutya ezahlukeneyo ukugcina umzimba wabo kumkhondo. Kwaye oku kuye kwenza ukuba isicwangciso sokutya samagorha sidume ngokulahleka kobunzima. Kodwa, ngaba ikhuselekile kwaye isempilweni? Jonga eli nqaku.
Umbono emva kwesidlo segorha
Unokuzibuza ukuba kutheni uzila ukutya iiyure ezinde xa ukuzila kunokwenziwa ngeendlela ezininzi ezifanayo. Isizathu kuxa umntu eqala ukwenza ukutya okukhaliphileyo, amandla abo aya esiba namandla kwinkqubo yokulawula umnqweno wabo wokutya. Oku kunceda ukuphucula ukugxila kwabo kunye nokugxila.
Ukuzila ukutya iiyure ezinde kunceda ukukhupha imizimba yabo kunye nokukhuthaza ukulungiswa kumanqanaba eselula.
Ingaba isebenza kanjani?
Ukutya okukhaliphileyo, kule minyaka idlulileyo, kuye kwathandwa ekulahlekeni kobunzima okanye iinkqubo zokuphucula ukusebenza. Oku kutya akuxhaswanga yisayensi, kodwa ngamava abantu.
Ukutya okukhokelwa lijoni kusekwe kwi-20: isicwangciso sokutya se-4. Ngaphandle kweeyure ezingama-24, iiyure ezingama-20 zokuzila ukutya zenzelwe ukuba ukhawuleze okanye utye kancinci njenge-zero-calorie fluids, iimveliso zobisi okanye iziqhamo ezingavuthiyo kunye nemifuno. Kwifestile yeeyure ezine eseleyo, umntu uvunyelwe ukuba atye nantoni na kwaye ayifuna kangakanani.
Kulungile ukutya ukutya okusempilweni okanye ukutya okwenziwe ekhaya ngexesha lokutya kwaye unqande ukutya okukhawulezayo okunje nge-pizza okanye i-burger njengoko inokuphazamisa isisu sakho okanye ibangele ukuqunjelwa.
Ukutya okulwa ngamajoni yenye yeendlela zokuzila ukutya okwethutyana njengoko eyokuqala isekwe kwi-20: 4 ngelixa eyokugqibela iyi-16: 8 (iiyure ezili-16 zokuzila kunye neeyure ezisibhozo zokondla).
Eyona ndlela yokwenza ukutya okomkhosi kukuzila ukutya ukusuka kwi-7 okanye i-8 ngokuhlwa kude kube yi-3 okanye 4 emva kwemini. Ngexesha lokuhlwa ungatya izitya zakho ozithandayo ezisempilweni.
Iinkqubo zoLwabiwo lweMfazwe
1. Ukulawulwa kobunzima: Ixesha elide lokuzila ukutya kwisidlo samagorha kunokunceda ukunciphisa amanqatha omzimba kwaye kubangele ukunciphisa umzimba. Kuyanceda ukwandisa ubunzima bemisipha endaweni yamafutha.
2. Ukulawula amanqanaba eswekile: Ukuzila ukutya ixesha elide kunye nokutya okuncinci kuyasebenza ekulawuleni iimeko ezingapheliyo njengesifo seswekile. Nangona ukhuseleko kunye nezibonelelo zokutya okulwa nabantu abaneswekile kunqunyelwe kwizifundo ezimbalwa, kubonise ukunciphisa umzimba kunye nokunciphisa iimfuno ze-insulin kwiziphumo ezininzi. [1]
Ukuphucula impilo yentliziyo: Esi sicwangciso sokutya sibonakalise ukunciphisa okuthembisayo kwengozi yentliziyo kwizifundo ezimbalwa. Izibonelelo zokutya okulwa nomkhosi ekunciphiseni umngcipheko onxulumene nentliziyo zifuna ezinye izifundo. Nangona kunjalo, ezinye izifundo zithi isicwangciso sokutya se-warrior sibonisa iziphumo ezifanelekileyo kamva kwiminyaka.
4.Thintela izifo ukudumba: Olunye uphononongo luthi ukuzila kuvelisa isiphumo sokuchasana nokudumba kwinkqubo ye-neuroimmune (inoxanduva lokukhusela ii-neurons kwizifo). [Mbini] Ukutya okulwa nemfazwe kunceda ukunciphisa impendulo yokuvuvukala kwaye kunokuthintela iimeko ezinxulumene noko.
Ukuphucula ukusebenza kwengqondo: Njengoko kukhankanyiwe ngasentla, ukutya okomkhosi kuphucula amandla eminqweno kunye nemisebenzi yokuqonda. Oku kunceda ukunciphisa ukonakala kwengqondo kwengqondo, ukuphucula inkumbulo, ukugxila, ukugxila, ukunceda ekulungiseni i-DNA kunye nokucothisa ukwehla kwengqondo okunxulumene nobudala.
6.Ukukhupha umzimba emzimbeni: Isifundo sithi ukuzila ixesha elide kubangela ukuveliswa kwe-enzyme ye-detoxification. Iguqula i-microbiota yamathumbu, isebenze iiseli zesitshixo kwaye inyuse i-mitochondrial biogenesis (ukukhula kunye nokwahlulahlula kwe-mitochondria esele ikho) kwiiseli zemithambo-luvo kunye namanye amalungu omzimba. [3]
Umthengi woKutya kweMfazwe
1. Ayisebenzi kumaqela athile abantu: Ukutya okulwa umkhosi akulungiselwanga wonke umntu njengabantu aba:
- Sele bekhona iimeko zonyango ezazisele zikho ezifana neswekile okanye isifo sentliziyo,
- batyebile,
- badala,
- ngabantwana okanye abafikisayo (ukuya kuthi ga kwi-18),
- baneengxaki zokutya kunye
- abasetyhini abakhulelweyo okanye abancancisayo.
2.Iza neziphumo ebezingalindelekanga: Ngelixa umntu ekutya okulwa namajoni, banokuziva ukuba kukho iziphumo ebezingalindelekanga ekuqaleni ezinjengokuqunjelwa, intloko ebuhlungu, amandla asezantsi, ukucaphuka, isiyezi, ukudinwa kunye noxinzelelo.
3. Ukutyeba: Kwifestile yokondla, abanye abantu banokufaka ihagu kukutya okungekho mpilweni okuqhotswe, okuneswekile okanye okwenziweyo. Ke, inani leekhalori abazithathileyo ngefestile yokutya zinokugqitha iikhalori ezilahlekileyo ngexesha lokuzila ukutya. Oku kunokubangela ukutyeba.
4. Unokuphuhlisa ukutya okuziinkcinkca: Ukuba umntu uzila ukutya malunga neeyure ezingama-20 ngosuku, kunokwenzeka ukuba bakhulise imikhwa yokutya kakhulu. Ukutya okomeleleyo kufuna amandla anamandla okuhlala ulambile iiyure ezinde. Ukuba ngenxa yezizathu ezithile okanye uxinzelelo lwaphuka, abantu banokuqala ukubheda ngokungeyomfuneko, ngaloo ndlela besaphula umthetho wabo wokutya.
5. Ukuswela kwezondlo ezithile: Njengoko uzakube utya iiyure ezine kuphela ngosuku, ngamanye amaxesha kunokuba nzima ukubandakanya zonke izakha mzimba ngexesha elifutshane. Oku kunokubangela ukunqongophala kwezakhamzimba ezithile emzimbeni.
Ulandela njani
Abantu abaqala ngesidlo semfazwe kufuneka balandele ngokungqongqo umthetho-weeveki ezintathu zokuqala. Isigaba ngasinye sithatha iveki. Oku kubalulekile ukwenza umzimba wakho ukuba usetyenziswe kuhlobo lokutya ngaphandle kweziphumo ebezingalunganga:
1. Isigaba 1: Isigaba seDetox
Ngexesha lokuzila ukutya kweeyure ezingama-20, sebenzisa iikhalori ezingama-500-600. Ziquka:
- Iziselo ezinqunyelwe emanzini, ubisi, iti ngaphandle kweswekile kunye nekofu emnyama (akukho shukela, akukho krimu)
- Iziqhamo eziluhlaza (ezineswekile encinci) njengebhanana, iapile kunye nevatala
- Okunye ukutya okufana iyogathi, incindi yemifuno kunye namaqanda abilisiweyo
Ngexesha leeyure ezine zokutya ifestile, yitya ukutya okunje ngesaladi, iimbotyi, ukutya okuziinkozo kunye neeproteni zezityalo (iilentile kunye neenkukhu).
2. Isigaba 2: Amanqatha aphezulu
Ngexesha leyure ezingama-20 zokuzila ukutya, yidla ngokolu luhlu lukhankanywe ngasentla.
Ngexesha lokutya,
- Yitya imifuno ene-steamed, iiproteni (ii-ounces ezi-6) ezinjengeenkuku, intlanzi, inyama engacacanga, iturkey okanye i-shrimp
- Iqaqobana lamandongomane okanye iziqhamo ezomisiweyo ezinje ngeeamangile, ii walnuts okanye ii pecans.
3. Isigaba 3: Ukuhamba ngebhayisikile ngeCarb
Ngexesha lewindows ezingama-20 zokuzila ukutya, ukutya kuya kuhlala kufana njengoko kuchaziwe apha ngasentla.
Ifestile yokutya yeeyure ezine iya kwahluka kancinci. Iintsuku ezisixhenxe ziya kwahlulwa zibe ziiprotheyini eziphezulu kunye nokutya okuphezulu kwe-carb.
Ngosuku okanye ezimbini, kuya kufuneka utye ukutya okuphezulu kwii-carbs kunye neeprotein ezisezantsi.
Emva koko, enye enye okanye ezimbini iintsuku, sebenzisa ukutya okuphezulu kwiprotheni kunye ne-carbs ephantsi.
Phinda le nkqubo enye iveki.
Ngexesha lokutya ngefestile kwiintsuku eziphezulu ze-carb, yitya ubuncinci i-carbohydrate enjengeerayisi, iitapile, ioats okanye ipasta kunye nokunye ukutya.
Ngexesha lokutya ngefestile yeentsuku ezineeprotheyini eziphezulu, yitya ubuncinci iprotheni yezilwanyana ilandelwe kukunye ukutya.
Phinda kwisigaba sokuqala emva kokugqitywa kweveki yesithathu.
Ukushwankathela:
Umbono wokutya okulwa nomkhosi uphuhliswa ngu-Ori Hofmekler, ingcali yezempilo, ngeentsuku zakhe zomkhosi. Kwakukubona kwakhe kunye namava iminyaka ekhokelela kuphuhliso lokutya. Ukutya okukhokelwa ligorha kukhuselekile kwaye kuyasebenza ukuba kwenziwe ngokufanelekileyo, emva kokubonisana nengcali yezempilo. Inye into ekufuneka uyikhumbule, ukutya okunokungabonakali kakhulu ekuqaleni kodwa kule minyaka izayo kuya kunika iziphumo ezilindelekileyo.
