Ukudla okunempilo kubalulekile empilweni enhle; Ivikela ezifweni eziningi njengenhliziyo, isifo sikashukela nomdlavuza.
Ngakolunye uhlangothi, wonke umuntu wesifazane ufuna indlela ephephile uma kuziwa ekunciphiseni isisindo, futhi ukudla esikudlayo kudlala indima enkulu ekugcineni isisindo.
Ngakho-ke, ziningi izindlela ezisiza ekunciphiseni isisindo futhi ujabulele impilo engcono, futhi enye yalezi zindlela “Amaphuzu okudla.
Lapha, kulesi sihloko, sizofunda mayelana nokudla kwamaphuzu, izinzuzo zayo ezibaluleke kakhulu, nokuthi lokhu kudla kusiza kanjani ekulahlekelweni isisindo.
Funda uqhubeke.
Funda mayelana nokudla kwamaphuzu
Ukudla kwe-Weight Watchers kusekelwe emaphuzwini ngokusho kokudla ngakunye okudlayo, nasekudleni ukudla okunekhalori ephansi futhi ukwandise ukudla kwakho kwe-fiber, isibonelo, ukudla okunothe ngamafutha kunamaphuzu amaningi, kuyilapho ukudla okucebile nge-fiber kunamaphuzu ambalwa.
Iminyaka yobudala, ubulili nobude kuyacatshangelwa uma wazi inani lamaphoyinti ukuze uthole imiphumela engcono kakhulu.
Ukudla kwamaphuzu kwakhethwa njengokudla okungcono kakhulu kokunciphisa umzimba ngo-2019 e-United States of America, ngakho-ke lokhu kudla kwamaphuzu kuwukudla okuvumelana nezimo kakhulu futhi kukuvumela ukuthi ukhethe lokho ofuna ukukudla, okumele ukwenze ukwazi inani lamaphuzu, okufanele ungeqi, Ngale ndlela ungadla futhi uphuze noma yini oyithandayo.
Izinzuzo zamaphuzu okudla
Izinhlelo eziningi zokunciphisa umzimba zikwenza ugweme ukudla okuningi ngesikhathi esithile, kodwa ngokudla kwamaphuzu, awubandakanyi nhlobo uhlobo lokudla.
Akukona ukudla okuningi njengoba kuwukufundisa kabusha imikhuba yakho yokudla Nazi izinzuzo ezibaluleke kakhulu ze-Point Diet:
- Ukudla okunomsoco, futhi ungagwemi noma yiliphi iqembu lokudla okukhulu.
- Ukudla kwamaphuzu kufanelekile kubantu abadla imifino.
- Ukudla okuguquguqukayo okuhambisana nendlela yokuphila yesimanje.
- Ukudla kalula ngaphandle kwemingcele.
- Amaphuzu okudla asiza ekususeni amafutha, ikakhulukazi endaweni yesisu
- Ivimbela ukuqunjelwa ngenxa yokudla i-fiber eningi ngamaphuzu.
Enye inzuzo yokudla kwamaphuzu ukuthi inikeza ukwesekwa kwabantu abafuna ukunciphisa umzimba ngokungena ku-inthanethi, ukukhuluma nabasebenzi abasekelayo amahora angu-24 ngosuku, ngaphezu kokuxhumana namanye amalungu nokushintshisana ngolwazi nemibono.
Ngiwabala kanjani amaphuzu okudla?
Ukubalwa kwamaphuzu nsuku zonke kuncike esisindweni, futhi kungashintshwa futhi uma ufinyelela umgomo wokulahlekelwa isisindo.Uma isisindo somuntu ekuqaleni kokudla kwamaphuzu singaphansi kwamakhilogremu angu-150, uvunyelwe ukuthola amaphuzu angu-18-23. ngosuku, uma isisindo siphakathi kwamakhilogremu angu-150-174. Uvunyelwe amaphuzu angu-20-25 ngosuku, ngakho-ke ukudla kwamaphuzu kubalwa ngokwesisindo somuntu.
Indlela yokubala amaphuzu ukudla
Okulandelayo kubalwa kwamaphuzu wansuku zonke wokudla, kucatshangelwa izici ezilandelayo:
- Ubulili: Abesifazane amaphuzu angu-7, amadoda angu-15
- iminyaka: Engeza amaphuzu angu-5 (namaphuzu angenhla) uma ubudala buphakathi kweminyaka engu-18-20, amaphuzu angu-4 phakathi kuka-21-35, amaphuzu angu-3 phakathi kweminyaka engu-36-50, 51-65, kanye nephuzu elingu-1 eminyakeni engu-65.
- isisindo: Isisindo esingu-56 kg, amaphuzu angu-5 avunyelwe futhi angezwe kuzo zonke eziyishumi zesisindo.
- ubude: Ngaphansi kuka-160 cm, engeza iphuzu elingu-1 nangaphezulu kuka-160 cm, engeza amaphuzu angu-2.
- Umsebenzi womzimba: Abantu abangenzi umzamo we-100% noma imisebenzi yansuku zonke, amaphuzu angu-0, ukuma isikhathi eside (emsebenzini), amaphuzu angu-2 avunyelwe, umzamo womzimba ophakathi nendawo amaphuzu angu-4, umsebenzi onamandla womzimba amaphuzu angu-6, angezwe kulokhu okungenhla.
- اNgenhloso yokuthi: Ukugcinwa kwesisindo kukuvumela amaphuzu angu-4, kuyilapho esimweni sokulahlekelwa isisindo amaphuzu angu-0.
Ngakho-ke, intombazane eneminyaka engu-19 ubudala, enomzamo omncane womzimba, ohlose ukunciphisa umzimba futhi ukuphakama kwayo kungaphansi kuka-160 cm, isisindo sika-55 kg, ithola amaphuzu angu-18 ngosuku.
Futhi kunamaphuzu angama-35 angasetshenziswa isonto lonke.
Lawa maphuzu angahlukaniswa ngokulinganayo, noma angasetshenziselwa umcimbi okhethekile (iphathi, isidlo sasemini endaweni yokudlela, njll.) futhi awukwazi ukuwathatha uma ungafuni.
Ithebula lokudla lamaphuzu
Njengoba kushiwo ngenhla, ukudla okunamaphuzu aphansi kunikeza umuzwa wokusutha ngesikhathi sokudla kwamaphuzu, kuyilapho ukudla okuphakeme ngamaphuzu kuwukudla okugcwele amafutha kanye nama-carbohydrate ahlanzekile noma alula.
Ukudla kwamaphuzu kuyisu eliyimpumelelo nelisebenzayo lokubala inani lamaphuzu.
Nali ithebula lohlu lokudla namaphuzu akho ngokuya ngokuqukethwe kwakho kwekhalori:
Ukusuka ku-zero ukuya kumaphuzu amabili
- I-Asparagus: 0 noma amaphuzu
- Yonke imifino: 0 noma amaphuzu (XNUMX amaphuzu)
- Ama-Strawberries: amaphuzu angu-0
- Okuwolintshi: amaphuzu angu-0
- Uju: amaphuzu angu-0.50
- Amagilebhisi: 1 iphuzu
- Ibhotela: iphoyinti elingu-1
- Imayonnaise engenamafutha (lite): Iphuzu elingu-1
- Uphizi: Iphuzu elingu-1
- Inkomishi yobisi lukashokoledi: 1 iphuzu
- I-yogurt enamafutha aphansi: amaphuzu angu-1.5
- Izimbaza: 1.5 amaphuzu
- Ushizi onamafutha aphansi: amaphuzu angu-1.5
Amaphuzu amabili kuya kwamane
- Ukuphakelwa okukodwa kwe-pasta: amaphuzu ama-2
- Amaqanda (eyodwa): 2 amaphuzu
- Ama-alimondi: amaphuzu angu-2
- Ubisi lwe-Skim (XNUMX inkomishi): amaphuzu angu-XNUMX
- Pate: 2 amaphuzu
- Iwayini (2 ingilazi): XNUMX amaphuzu
- Amazambane: 2 amaphuzu
- Ubhanana: 2 amaphuzu
- Croquettes (inkukhu): 2 amaphuzu
- Ukuphakelwa okukodwa kwama-lentile: amaphuzu angu-2.5
- I-tuna (eyodwa ingakwazi): amaphuzu angu-2.5
- I-sandwich yaseTurkey: amaphuzu angu-3
Amaphuzu amane kuya kwayisishiyagalombili
- U-ayisikhilimu: amaphuzu angu-4
- I-pizza (okukodwa): amaphuzu angu-4.5
- I-omelette yamazambane: amaphuzu angu-5.5
- Amazambane acutshiwe: amaphuzu angu-6
- Isaladi kaKhesari (Isaladi YaseRussia): amaphuzu angu-7
- Inyama yenkomo: 8 amaphuzu
Ayini amaphuzu etafula lokudla?
Ithebula elilandelayo lamaphuzu okudla okudlayo:
Uhlu lokuqala: amaphuzu ayi-19
Ukudla kwasekuseni (4 amaphuzu)
- Isinkwa sikakolweni (iphuzu elingu-1)
- ujamu wezithelo (2 amaphuzu)
- Ubisi lwe-skim (iphuzu elingu-XNUMX)
phakathi kwasekuseni (XNUMX amaphuzu)
- Iyogathi omisiwe (2 amaphuzu)
ukudla (5 amaphuzu)
- Ubhontshisi oluhlaza nesipuni esingu-XNUMX samafutha omnqumo engeziwe (iphuzu elingu-XNUMX)
- I-drumstick yenkukhu engu-2.5 ngaphandle kwesikhumba (amaphuzu angu-XNUMX)
I-snack (3 amaphuzu)
- 1 ushizi onamafutha aphansi (2-XNUMX amaphuzu)
Isidlo sakusihlwa (amaphuzu angu-5)
- Isaladi yemifino enamantongomane (amaphuzu angu-2.5)
- Okusanhlamvu okunoshokoledi (amaphuzu angu-2.5)
Uhlu lwesibili: amaphuzu angama-25
Ukudla kwasekuseni (5 amaphuzu)
- Ikhofi elinobisi lwe-skim (amaphoyinti angu-2)
- Ithosi kakolweni egcwele ibhotela (amaphoyinti ama-2 + iphuzu eli-1)
phakathi kwasekuseni (3 amaphuzu)
- Iyogathi enamafutha aphansi (0 amaphuzu)
- Okusanhlamvu okunoshokoledi (amaphuzu angu-2)
- Ucezu lwenyama ephekiwe (iphuzu elingu-1)
ukudla (7 amaphuzu)
- carbonara pasta (5 amaphuzu)
- Inyama ebomvu ebaleka (2 amaphuzu)
I-snack (4 amaphuzu)
- 0 isithelo (XNUMX amaphuzu)
- Ukukhonza okuncane (okungaphansi kwesandla) kwamantongomane (amaphuzu angu-2.5)
- I-ayisikhilimu yeyogathi (amaphuzu angu-1.0)
Isidlo sakusihlwa (amaphuzu angu-6)
- Isaladi yemifino enamafutha e-olive engeziwe nesigamu sikakwatapheya (amaphuzu angu-4.5)
- I-omelet yesiFulentshi eyenziwe ngamaqanda (amaphuzu angu-1.5)
Uhlu lwesithathu: (amaphuzu angama-30)
Ukudla kwasekuseni (6 amaphuzu)
- Ikhofi elinobisi lwe-semi-skimmed (amaphoyinti angu-2)
- I-Toast enojamu wezithelo (amaphuzu angu-4)
ukudla (5 amaphuzu)
- Enye (ibha) yokusanhlamvu noshokoledi (amaphuzu ama-2)
- I-Smoothie evela kumasitrobheni emvelo anobisi oluyi-semi-skimmed (amaphuzu ama-3)
ukudla (8 amaphuzu)
- I-lentils ene-chorizo (amaphuzu amahlanu)
- Isifuba senkukhu eyosiwe (amaphuzu angu-3)
I-snack (4 amaphuzu)
- Ukuphakelwa kwama-hazelnuts (2 amaphuzu)
- Amabhisikidi e-Dulce (amaphoyinti angu-2)
Isidlo sakusihlwa (amaphuzu angu-7)
- Isaladi lama-shrimp kumafutha omnqumo engeziwe (amaphuzu angu-5)
- Iyogathi ye-soy enezithelo (amaphuzu angu-2)
Izithombe zamaphuzu okudla
Ulwazi lwami lokudla kwamaphuzu
Okuhlangenwe nakho kokudla okungamaphuzu kungahluka kumuntu nomuntu kuye ngesisindo somzimba esiyisisekelo, ubudala, nobulili.
Kodwa-ke, kunabesifazane abaningi e-United States, nakwamanye amazwe omhlaba, abancoma isipiliyoni sokudla kwamaphuzu ekunciphiseni isisindo, isibonelo, intombazane eneminyaka engu-25 enesisindo esingama-100 kg, nokuphakama. engaphansi kuka-170 cm, wakwazi ukulahlekelwa isisindo ngamakhilogremu angaba ngu-10. amagremu esikhathini esingaphansi kwenyanga, kucatshangelwa ukuthi ukuzivocavoca noma ukuhamba okungenani nsuku zonke imizuzu engu-30 kusiza ekunciphiseni isisindo ngaphezu kokulandela ukudla kwamaphuzu.
Isipiliyoni sokudla ukuthi mangaki amaphuzu ehlayo?
Abanye abantu bangase babuze: "Ukudla kwamaphuzu, kwehla kangakanani ngesonto?", Futhi impendulo iwukuthi inikeza ithuba lokulahlekelwa cishe isigamu sekhilo lesisindo somzimba ngesonto, lokhu kusho ukuthi phakathi kwamaviki angu-4-5. , kungenzeka ukulahlekelwa amakhilogremu angu-10 wesisindo; Ngakho ukulandela lokhu kudla okusekelwe iphuzu kulula kakhulu.
Amaphuzu okudla kwabesifazane abakhulelwe
Okuhlangenwe nakho kwami ngamaphuzu wokudla kwabesifazane abakhulelwe:
Ukukhulelwa yisikhathi esikhethekile kakhulu futhi esikhethekile, nokho kungabangela ukuzuza kwesisindo esibalulekile, okungabangela izinkinga zempilo ngakho abesifazane abakhulelwe bangase bazibuze ukuthi bangakwazi kanjani ukugcina isisindo sabo ngesikhathi sokukhulelwa, ingabe ukulandela amaphuzu ekudleni kuhle kubo? Impendulo ithi cha.
Kuchaza uDkt.
UMonique Richard, onguchwepheshe kwezokudla okunomsoco: “Ukudla kwamaphuzu akutuswa ngesikhathi sokukhulelwa ngoba kungathinta ukuphepha kukamama nesimo somsoco wengane, njengoba le ndaba ingase ibangele izinkinga ezinkulu zempilo noma imiphumela yesikhathi eside.”
Ngakho-ke, i-Weight Watchers incoma ukuthi ngaphambi kokubhalisa ohlelweni lwamaphuzu, owesifazane akufanele akhulelwe!
Nazi izizathu ezibaluleke kakhulu zokugwema amaphuzu okudla ngesikhathi sokukhulelwa:
- Ukukhulelwa akusona isikhathi sokuqala ukukhawulela ama-calories, i-fetus idinga imisoco ekudleni kwakho ukuze ikhule futhi ithuthuke.
Lokhu kusho ukuthi ukudla okudlayo owesifazane okhulelwe kuzoba nemingcele futhi ngeke kumzuzise yena kanye nengane. - Uma une-BMI evamile, uzodinga ama-calories angu-300 engeziwe phakathi nokukhulelwa kwakho (ama-calories angu-600 engeziwe uma uthwele amawele).
- Abesifazane abakhulelwe badinga ikakhulukazi okusansimbi, i-calcium, i-folate, uvithamini C nama-omega-3 fatty acids. Lezi zakhi zibalulekile ekwakhiweni okufanele kobuchopho nomgogodla kanye nasekukhiqizeni i-DNA, ngakho odokotela baxwayisa ngokudla, kuhlanganise nokudla. Amaphuzu okudla Kowesifazane okhulelwe, ngenxa yokuthi kunganciphisa ukudla okusanhlamvu noma iqoqo lokudla, kunemisoco eminingi okufanele idliwe ngobuningi noma ithathwe ngamazinga afanele.
Ngakho-ke, indlela efanele yokuthola isisindo esifanele ngesikhathi sokukhulelwa ukugxila ekudleni okunempilo nokuhlala usebenza.
Futhi uma unomuzwa wokuthi kukhona ukwanda kwesisindo, akufanele neze ulandele ukudla kwamaphuzu ngesikhathi sokukhulelwa, futhi uthintane nodokotela ukuze akunike uhlelo olugcwele ekudleni kwakho kanye nomzamo nomsebenzi ohambisana nawe.
Yiziphi contraindications ukudla amaphuzu?
Nazi ezinye ze-contraindication kanye nokubi kokudla kwamaphuzu:
- Ubufakazi obanele bezinzuzo zenhliziyo nemithambo yegazi: Esinye sezizathu eziyinhloko zokulondoloza inhliziyo enempilo ukudla ukudla okunempilo nokuzivocavoca, noma kunjalo, ucwaningo luye lwaveza ukuthi iphuzu lokudla alinikezi okuningi mayelana nempilo yenhliziyo, kodwa nakubantu abanesifo sikashukela, ngakho-ke lokhu kudla kungase kunganconywa noma ayithembekile kubantu abanesifo sikashukela. isifo senhliziyo.
- Ukubala amaphuzu kungase kube isicefe. Uyazi ukuthi mangaki ama-calories owalahlekele ngosuku? Le nto ingasebenza ekudleni kwamaphuzu kanye nenani lamaphuzu.
Ukubala iphuzu ngalinye olitholayo kungaba yinqubo ende kakhulu, futhi kwezinye izimo kungase kube nzima kubantu abafuna indlela elula nelula yokudla ngaphandle kokubala amaphuzu. - Inikeza abantu inkululeko eningi ngaphandle kwemingcele: Lokhu kudla kungaba lula, kuguquguquke futhi ukhethe ukuthi yini ofuna ukuyidla, noma kunjalo kukhona abanye abantu abangenakho ukuzithiba uma kuziwa ohlelweni lwamaphuzu, isibonelo uma umuntu ekhuluphele futhi edinga ukunciphisa umzimba, uhlelo lokudla lungase lube. more Ukuzibophezela kanye nokuqina kungcono kakhulu kuye.
Ngakho-ke, indlela engcono kakhulu ukucacisa isifiso sakho sokunciphisa umzimba.
Uma ubheka ukulahlekelwa amakhilogremu ambalwa kuphela, ungalandela ukudla kwamaphuzu futhi udle ukudla okulula.
Ukuqonda izinhloso zakho nokusebenzisa izindlela ezinempilo kuyisihluthulelo sokuqala sokufinyelela isisindo sakho esifanele.
Amathiphu okunciphisa umzimba ngaphandle kokulandela ukudla kwamaphuzu
Ingabe unenkinga yokulahlekelwa isisindo? Noma ufuna ukuyiqeda ngokushesha ngaphandle kokuphendukela kumaphuzu okudla? Funda ukuze uthole amathiphu ethu aphezulu okulahlekelwa isisindo.
- Ungakweqi ukudla kwasekuseni: Iphutha elivamile ukweqa ukudla kwasekuseni ucabanga ukuthi lokhu kuzonciphisa isisindo, le ndlela izokwenza ukuthi udle ukudla okulula kakhulu usuku lonke ngoba uzizwa ulambile, futhi ulahlekelwe imisoco eminingi ebalulekile ekudleni kwasekuseni.
- Yidla izithelo nemifino eminingi: Ukudla izithelo nemifino okunama-kilojoule aphansi namafutha kuyindlela ekahle yokwehlisa isisindo kalula, njengoba kunothile nge-fiber namavithamini namaminerali amaningi.Nokho, kufanele kubhekwe ukuthi izithelo zinoshukela, ngakho-ke akufanele udle ngokweqile. izithelo.
- Ukudlala ezemidlalo: Ngaphezu kokukunikeza izinzuzo eziningi zezempilo, ukuzivocavoca kungakusiza ukhiphe ama-calories engeziwe ongeke uwalahlekele ngokudla kwakho.
- Yidla ukudla okunothe nge-fiber: Enye yezindlela eziphumelela kakhulu zokunciphisa isisindo ukudla inani le-fiber, elingasiza ngokusutha.
I-fiber itholakala ekudleni okufana nezithelo, imifino, i-oats, isinkwa se-wholegrain, irayisi elinsundu, udali nobhontshisi. - Funda amalebula okudla: Le ndlela ikwenza wazi ama-kilojoule akwilebula, angasebenza kahle ohlelweni lwakho lokulahlekelwa isisindo.
- Sebenzisa izitsha ezincane: Ukudla emapuletini amancane kungakusiza ukuthi udle ukudla okuncane ngaphandle kokuzizwa ulambile, futhi ukuhlafuna ukudla kancane nokuyeka ukudla ngaphambi kokuba uzizwe usuthi kungenye indlela yokwehlisa isisindo.
- Ungakugwemi ukudla: Iphutha elivamile ukuvimbela ukudla okuqondile kokunciphisa umzimba.
Lesi senzo sizokwenza ulangazelele kakhulu lokho kudla okungavunyelwe.
Asikho isizathu sokuthi ugweme noma yikuphi ukudla inqobo nje uma ugcina ukudla kwakho kwe-caloric.
Luyini uhlelo lwamaphuzu lwesiFulentshi?
I-French Points Diet iphinde ibale ukudla okudliwa ngumuntu njengamaphoyinti, futhi njengoba kushiwo ngaphambili, ukudla okucebile nge-fiber kuthatha amaphuzu ambalwa uma kuqhathaniswa nokudla okuthosiwe, ama-carbohydrate acwengekile, namafutha, ngaphezu kokuzivocavoca ngaphezu kokulandela I-French Points Diet. ukuze uthole isisindo esifanele.
Ithebula lokudla lamaphuzu e-French
Uhlelo lokudla lwamaphuzu e-French lunqunywa ngendlela efanayo nethebula langaphambilini, ngaphezu kwezinye izici ezifana neminyaka nobulili kuyacatshangelwa. Isibonelo, abesifazane badinga amaphuzu angu-7 ngosuku, kuyilapho amadoda evunyelwe ukuthola amaphuzu angu-15 ukudla kwamaphuzu aseFrance.
