Bella Adams
Ukudla kuphela lapho ulambile, akukho okuvinjiwe, kodwa inala yemisoco enempilo - okuzwakala sengathi ukudla okumnandi nokulula umqondo omusha wokudla oklanyelwe ukugcina umzimba unempilo futhi uzacile.
Ngaphezu kokudla okunohlangothi olulodwa kanye nezidlo eziqinile ezithembisa impumelelo esheshayo, izitayela ezijabulisa kakhulu nezinempilo ezifana nokudla okunengqondo njengamanje ziya ngokuya ziduma.
Indlela entsha yokudla i-PFC Njalo nge-3, okwamanje ejabulela ukuthandwa okukhulu eMelika, iya ohlangothini olufanayo. Kugxilwe ekudleni okulinganiselayo ngaphandle kwemikhawulo eqinile.
Ukudla izakhamzimba ngendlela elinganiselayo
Umqondo wokudla wathuthukiswa uchwepheshe wokudla okunempilo kanye nombhali othengisa kakhulu we-New York Times uMark Macdonald. Umqondo ngemuva kwakho: Hlanganisa ukudla okunothe ngezakhi kalula empilweni yansuku zonke.
Kusebenza kanjani lokho? Kalula nje, empeleni. Izinhlamvu "PFC" egameni zimelela amaprotheni ama-macronutrients, amafutha, nama-carbs.
I-“Njalo ngo-3” isho isikhawu sesikhathi phakathi kokudla. Ngakho-ke, ngesikhathi sokudla, ukudla okulinganiselayo, okunomsoco kufanele kudliwe njalo emahoreni amathathu.
Ukugcina ushukela wegazi ungashintshi
Ngakho-ke ngaphandle kwemikhawulo emikhulu, le Diät ayibonakali ekuqaleni ithembisa noma inenzuzo kusibalo.
Nokho, ngokomsunguli, inhlanganisela yezikhathi zokudla kanye nezakhamzimba kufanele kusize umzimba ulawule amazinga kashukela egazini.
Lokhu kungenxa yokuthi ukusetshenziswa kwama-carbohydrate kubangela ukukhuphuka.
Kodwa-ke, uma ingxenye enhle yamaprotheni idliwe ngaphezu kwama-carbs, ukukhiqizwa kweglucagon kuyakhuthazwa ngesikhathi esifanayo, kugcina amazinga e-insulin engashintshi.
Ngakho-ke, ukuhlaselwa ukudla kanye nezifiso mancane, futhi isifiso samaswidi siyancipha.
NgokukaMacdonald, lokhu kudla kuphinde kuklanyelwe ukuvikela imisipha, njengoba umzimba uya ngokuya ugcina amafutha ukuze uthole amandla.
Lalela izimpawu zomzimba
Labo abangathanda ukulandela Ukudla kufanele bafunde ukunaka izimpawu zomzimba. Lokhu kusho: ukudla kuphela lapho uzwa ukulamba kancane futhi uyeke ukudla ngaphambi kokuthi uzigxishe kakhulu kuwe.
Ngakho-ke, i-PFC Yonke ifomu le-3 ihlinzeka ngokudla okuncane njalo emahoreni amathathu, okuhlanganisa izingxenye ezintathu zobukhulu obulinganayo: amaprotheni, ama-carbohydrates, namafutha.
Ukudla okunekhalori ephansi kodwa okunothe umsoco njengemifino eluhlaza, ulethisi, noma isipinashi kungase kwengezwe ngendlela othanda ngayo.
Abahlinzeki abahle bomsoco
Okubalulekile: Uma kuziwa ekukhetheni kahle ukudla, kubalulekile ukukhumbula ukuthi akuwona wonke amafutha nama-carbohydrate alungele umzimba ngokulinganayo.
Ukugxila kufanele kugxile kuma-carbohydrate ayinkimbinkimbi anefiber eningi - akugcina usuthe isikhathi eside. Ngakho-ke, ngaphezu kwakho konke ku-plate:
- Imikhiqizo yokusanhlamvu okuphelele
- Imifino efana nophizi noma udali
- Izithelo
Uma kukhulunywa ngamafutha, futhi, ukugxila kufanele nakanjani kube ezinhlobonhlobo ezinempilo ezilungele umzimba:
- Amantongomane, imbewu, nezikhwebu
- ukwatapheya
- amafutha emifino anjengamafutha omnqumo, i-linseed, noma i-hemp oil
- izinhlanzi ezinamafutha
Uma kukhulunywa ngamaprotheni, inyama enomzimba omncane noma imithombo yamaprotheni esekelwe ezitshalweni yizinqumo ezingcono kakhulu:
- Imikhiqizo yenkukhu
- tofu
- imidumba
- imbewu Chia
- Pollock
- I-cottage shizi
Isiphetho sethu ku-PFC Njalo ukudla oku-3
Indlela entsha yokudla evela e-USA iphishekela isiqalo esiphusile, kodwa ingabe kuyasiza ngempela ukwehlisa isisindo? Yilokhu okushiwo isazi sokudla okunempilo kwe-FIT FOR FUN u-Andra Schmidt mayelana ne-PFC Njalo ngombono we-3:
“Uma uthi nhlá, i-PFC Njalo ukudla oku-3 akubukeki njengokudla okuphazamisekile. Akukho ukulahla, akukho mphumela we-yoyo. Lokho kuyiqiniso phezulu. Ngikubona kuhle kakhulu ukuthi abathengi 'bafundiswe' ngendlela evamile yokuziphatha okunomsoco.
I-Diät isetha kuwo wonke ama-macronutrients futhi isebenzisa ukudla kwemvelo kwesokunxele. Ngakho-ke, kwenzeka ngokuzenzakalelayo ukuthi akukho ushukela ocolile kanye namafutha angenampilo angena emzimbeni.
Noma kunjalo, kuyangabazeka kimi ukuthi umuntu kufanele afunde kanjani ukudla okunengqondo lapho kukhala i-alamu njalo ngemva kwamahora amathathu ukuze adle ukudla okulandelayo. Ngithola imfuneko eqinile yokuthi kufanele udle nini nokuthi yini okufanele ibe bucayi.
Wonke umzimba - wonke umuntu - udinga isigqi esihlukile.
Ngaphezu kwalokho, osayizi bezingxenye basezingeni eliphakeme kakhulu - usayizi womzimba kanye neminyaka yobudala akunakwa. Okuqukethwe kwe-carbohydrate kuphezulu kakhulu kumuntu ofuna ukuncipha.
Kungaba ngcono ukwandisa ingxenye yemifino nemifino kanye namaprotheni ezilwane. Kungamaprotheni lapho ukushiswa kwamafutha kuvuselela khona futhi kwakhiwe isisindo somzimba, okuholela ekutheni ama-calories amaningi adliwe ekuphumuleni.
Okokugcina: Angiyena umuntu othanda ukubala amakholori ngokwami, kodwa noma ubani ofuna ukwehlisa isisindo kufanele azi ukuthi isitsha esinenkukhu, ukwatapheya, ubhatata, utamatisi, kanye ne-zucchini, isibonelo, sifika kalula ku-700-800. amakhalori.
Uma ngabe ngidla amaqanda aphehliwe notamatisi kanye nocezu lwesinkwa se-wholemeal ekuseni, nginamakhalori angu-1100 esewonke. Khona-ke ukudla okulula nokudla kwakusihlwa kusashoda. Engikushoyo: Ngokushoda kwekhalori kuphela - ngisho noma kungama-kilojoule angama-200 kuphela ngosuku - kuzokwenzeka impumelelo yesikhathi eside yokuncipha kwesisindo."
