Oku kukutya kwe80/20 okulandelwa nguNicole Kidman kunye nabanye abantu abadumileyo

I-80/20 yokutya inceda uNicole kidman

Ukulandela i-80/20 Diet yindlela enganeno, yokutya okunempilo okungevayo njengerejimeni. Ukutya i-80/20 bubomi bokwenyani kwaye kulula ukulandela kunezinye izicwangciso zokutya kuba kusivumela ukuba sonwabele ukutya esikuthandayo ngokumodareyitha. Kodwa ngaba isebenza ukunciphisa umzimba?

Abanye abantu abadumileyo, abanjengoNicole Kidman, bathi banomzimba onomtsalane enkosi koku kutya. Nangona kunjalo, ayisiyiyo yonke into egqibeleleyo kwaye inokuba ne-contraindication.

Yintoni i-80/20 yokutya?

Kukutya okungama-80/20, ingcali yezondlo yase-Australia, umpheki kunye nomqeqeshi wobuqu uTeresa Cutter ubhala ukuba singakwazi ukunciphisa umzimba ukuba sitya ukutya okunesondlo ngama-80% exesha kwaye sizivumele ukuba sizonwabisa ngokutya okuncinci okunempilo kwi-20% yokutya eseleyo.

Ngokunesondlo, umenzi wokutya kuthetha ukutya okupheleleyo, okungalungiswanga okanye okucutshungulwayo kancinane, iziqhamo ezininzi, imifuno, iiproteni ezibhityileyo, kunye neenkozo ezipheleleyo, kunye namanzi amaninzi. Incwadi yakhe iqulethe iindlela zokupheka ezingaphezu kwe-130 ukukunceda ukuba utye ukutya okunempilo kwaye unciphise umzimba. Gcina ukhumbula ukuba inkcazo yokutya okunempilo encinci inokungafanelanga eyakho.

Mhlawumbi besinombono wokunamathela kwizidlo ezilungele wena ngoMvulo ukuya ngolwesihlanu kwaye sonwabele ipizza kunye nebhiya ngempelaveki. Hayi ngokukhawuleza. Oku kutya akukuniki mvume yokutya kakhulu. Isidlo sakusasa, isidlo sasemini, kunye nesidlo sangokuhlwa seveki silingana nezidlo ezingama-21, ngoko ke i-80 yepesenti iya kuba kukutya okunempilo okuli-17.

Oko kushiya amathuba amane okutya nantoni na esiyithandayo, nangona ukuba sizifake kwi-pizza, iifries, kunye ne-cheeseburgers kwezo zidlo zine, sinokuhlehlisa yonke i-80 yepesenti yomsebenzi omhle. Ndiyathetha, singaba nayo loo cheeseburger, kodwa hayi iBigMac enefries kunye ne-ayisikrimu.

Ibalwa njani?

Eyona ndlela isebenzayo yokumisela ukuba i-20% yexesha ibonakala ngathi ibala i-20% yenjongo yekhalori yemihla ngemihla. Umzekelo, ukuba umyinge wekhalori yakho yemihla ngemihla yi-1500 yeekhalori, i-20% iya kulingana neekhalori ezingama-300 (1500 x 0,20 = 300).

Oku kuthetha ukuba sineekhalori ezingama-300 zokuchitha nantoni na esiyifunayo, enokuba yikomityi enye ye-vanilla ice cream, isilayi se-crust pizza eqhelekileyo, okanye ikofu ye-iced edityanisiweyo ye-Starbucks.

Ukuba asiyazi injongo yethu yeekhalori zokunciphisa umzimba, sinokusebenzisa ikhalori yokubala ekwi-intanethi ukufumana uqikelelo lweekhalori zokulondoloza: inani leekhalori esizidingayo ukugcina ubunzima bomzimba. Emva koko, siya kuthabatha i-300 ukuya kwi-500 yeekhalori ukufumana injongo yethu yekhalori yokunciphisa umzimba.

Umzekelo, ukuba i-calculator ye-intanethi iqikelela ukugcinwa kweekhalori kwi-2000, injongo yethu yekhalori yokunciphisa umzimba iya kuba yi-1500 ukuya kwi-1700 yeekhalori ngosuku.

Izinzuzo

Kubantu abaninzi, ukutya kwe-80/20 kuyabakhulula kwimikhwa yokutya engqongqo. Ngaphezu koko, iqulethe isakhelo esiguquguqukayo sokunceda ukulungelelanisa ukutya okunesondlo kunye nokuzonwabisa.

Ukuthoba umzimba

Okwangoku, akukho uphando malunga nokusebenza kokutya kwe-80/20 yokulahlekelwa kwesisindo. Nangona kunjalo, enye yeenzuzo zayo kugxininiso lokutya okunempilo ixesha elininzi, endaweni yalo lonke ixesha. Ukuthatha le ndlela yokunciphisa umzimba kunokusebenza kakhulu kwaye kuzinzile.

Enyanisweni, abaphandi baqhubeka befumanisa ukuba izicwangciso zokutya ezingathinteli kakhulu zinokuthi zisincede sinciphise umzimba kwaye siwugcine.

kulula ukulandela

Ngokungafaniyo nezicwangciso ezininzi zokunciphisa umzimba, i-80/20 yokutya ayifuni ukuba ulandele iikhalori, ulinganise ukutya kwakho, okanye uthenge naziphi na izinto ezikhethekileyo.

Ngaphezu koko, awunalo uluhlu olude lwemithetho ekufuneka uyilandele. Ukugcina izinto zilula kwenza kube lula ukuba i-80/20 dieters ihlale ihambelana nesicwangciso sabo sokutya.

Impilo engcono iyonke

Xa kuziwa ekubeni sempilweni, ayizizo zonke izidlo ezenziwe ngokulinganayo. Ngethamsanqa, i-80/20 igubungela zonke iziseko zokutya okunesondlo. Ukutya ukutya okutyebileyo kukutya okupheleleyo kuneenzuzo ezininzi ngaphaya kokunciphisa umzimba.

Oko kuthethiweyo, sinokubona ukuphucuka kwimpilo ngokubanzi, njengokucoleka kakuhle, isimo sengqondo esingcono, amandla angakumbi, kunye nolusu olukhangeleka lusempilweni.

I-80/20 i-contraindications yokutya

Ukutya okuvunyelweyo

Nalu uluhlu lokutya okutyayo kwi-80% yexesha kunye nolunye uluhlu lokutya ukutya enye i-20% yexesha.

Ukutya ukutya 80% ixesha

Ubuninzi bokutya kufuneka buqulathe i-nutrient-dense, ukutya okucutshungulwayo okuncinci. Eminye imizekelo yile:

  • Iziqhamo: iiapile, iiapilkosi, iibhanana, amajikijolo, iicheri, iidiliya, iiplums, i-kiwis, imango, imelon, iiorenji, iipere, njl.
  • Imifuno engekho-starchy: i-arugula, i-asparagus, i-broccoli, i-Brussels ihluma, iklabishi, iimbotyi eziluhlaza, i-kale, i-leeks, ama-mushroom, i-anyanisi, i-bell pepper, njl.
  • Imifuno enesitatshi: umbona, iiertyisi, iitapile okanye umngqusho
  • Iinkozo ezipheleleyo: i-amaranth, irhasi, i-buckwheat, ioats, iquinoa, irayisi kunye nerayisi emdaka, ipasta kunye nesonka
  • Iimbotyi: iimbotyi, amandongomane, iiertyisi kunye neelentile
  • Imbewu kunye namantongomane: iialmond, i-cashews, imbewu ye-chia, imbewu yeflax, i-hazelnuts, i-pecans, imbewu yerharnati, i-pistachios, njl.
  • Ezinye iindlela zobisi kunye nobisi: ezinye iindlela zobisi kunye nobisi, i-cottage cheese, kunye neyogathi
  • Iinkukhu: amaqanda, idada, inkukhu engenasikhumba, iturkey kunye nezagwityi
  • Inyama ebhityileyo: Inyama yenkomo ebhityileyo kunye nenyama yehagu, efana nethenda
  • Ukutya kwaselwandle: zonke iintlanzi kunye noonokrwece
  • Ioli: i-avocado kunye neoli ye-olive eyongezelelweyo
  • Iziselo: ikofu emnyama, iti eluhlaza, amanzi kunye nezinye iziphuzo ezingezizo iikhalori

Ukutya ukutya 20% ixesha

Ngakolunye uhlangothi, kucetyiswa ukunciphisa ukutya okucutshungulwayo, ukutya okuthosiweyo kunye nenyama ecutshungulwayo ukuya kwi-20% yokutya. Umzekelo:

  • Iziselo ezineswekile, ezifana neziselo zekofu ezikhethekileyo kunye nesoda eqhelekileyo kunye neziselo zamandla
  • Itshokholethi kunye neelekese
  • Ii-ice creams kunye nezinye izimuncumuncu ezikhenkcezisiweyo
  • Ukutya okukhawulezayo, okufana neefries zaseFransi, iihambhega, neetaco
  • Ukufakwa emkhenkceni, okufana nezitya zepasta kunye nepizza
  • Izinto zokubhaka, njengeebhanzi, iikeyiki, iiroli, kunye neemuffins
  • Inyama ecoliweyo, njengesoseji, inyama yesidlo sasemini, kunye nezinja ezishushu
  • Iisnacks ezipakishweyo, ezifana neetshiphusi, iiqebengwana, nezinye iilekese
  • Iicereals zakusasa eziswiti

Iyasebenza?

Kukho izigulana ukuba willpower yodwa ayisebenzi, yenza abantu bafune ukutya bancama nangakumbi. Ke ukuzibandakanya kwii-quirks ezimbalwa apha kwaye kungabikho nto imbi kangako.

Iimenyu ezilungelelanisiweyo ezisekelwe kwiziqhamo, imifuno, iiprotheni eziphilileyo, kunye neengqolowa ezipheleleyo ziya kusinceda sizive sigcwele kwaye, ngenxa yefiber kunye nomxholo wamanzi, kuya kugcina inkqubo. Nangona kunjalo, ekubeni ukwehla kobunzima kumalunga nokutshisa iikhalori ezininzi kunokuba sizitya, kusafuneka siziqhelanise nolawulo lwesahlulo.

Ukutya okunemiqathango akufane kwenzeke ukuba nabani na onwabe kuba kunzima kakhulu. Ulawulo oluthile lulungile, kodwa xa sibeka imithetho emininzi, sihlala sizifumana sibuyele apho sasiqala khona.

Ukulungiselela nokucwangcisa ukutya kwe-80/20 kuthatha ixesha elininzi kunye nomzamo, kodwa ukutya okunesondlo kuhlala kufumaneka kunceda ukusigcina kwindlela ye-80/20. Olunye umba olungileyo we-80/20 yokutya kukuba isusa i-angst esihlala siyiva xa sizibandakanya ngokutya okungatyiwayo okufana neekeyiki, iicookies, ice cream, kunye nokunye. Ukulahlekelwa lihlazo lokufumana ukutya okuthandayo kanye ngexesha elithile kunokuphambukisa ngokupheleleyo.

Unxibelelwano

El ixesha kunye dinero zinokuba yinto engalunganga ekulandeleni ukutya kwe-80/20. Ekubeni ukutya okutsha kunye nokusikeka okulungileyo kweprotheni ebhityileyo kunokubiza kakhulu kunokutya okukhawulezayo, okukhenkcezisiweyo, okusemathinini kunye neebhokisi, sinokudinga ukuba solule ibhajethi yethu kancinane.

Kwakhona kuya kufuneka silungelelane size sikwazi ukuchitha ixesha silungiselela ukutya. ukungenzi izibalo ngokuchanekileyo kusenokuba nzima. Ukuba i-20 pesenti iba ngama-40 ekhulwini kwaye izinto ezinempilo ziqikelelwa kuphela kuluhlu lwama-60 ekhulwini, sisengxakini. Ukuba ukuqala kancinci kuguqukela kumacandelo amakhulu kunye nokutya okungenampilo, oku akusiyo ukutya kwethu.

Ukutya okuthembisa ukwehla kobunzima okukhawulezayo nokungenantlungu kunokusebenza ekuqaleni, kodwa kunqabile ukuba kuzinze kwixesha elide. Yintoni umsebenzi kukutshintsha indlela yokuphila kunye nokulungisa indlela ocinga ngayo ngokutya. I-80/20 Diet ijongana nemiba yomzimba kunye nengqondo yokulahleka kwesisindo kwaye ingaba yindlela enengqiqo kunye nezinzileyo yokulahlekelwa ubunzima kunye nokuhlala usempilweni.

Kwakhona, unako ayisebenzi kumntu wonke. Ukuba ngoku sidla ukutya okunamafutha aphezulu, okunekhalori yonke imihla, ukutya kwe-80/20 kunokwenzeka ukuba kusinceda sinciphise umzimba, ubuncinci ekuqaleni. Kuya kufuneka sitye ukutya okunekhalori ephantsi ixesha elininzi. Isiphumo kufuneka sibe kukuba utya iikhalori ezimbalwa ngokupheleleyo kwaye unciphise umzimba. Nangona kunjalo, ukuba ukutya kunempilo ngokwaneleyo, asikwazi ukubona ukusilela kwekhalori enkulu ngokwaneleyo ukuvelisa ukwehla kobunzima.


Shiya uluvo lwakho

Idilesi yakho ye email aziyi kupapashwa. ezidingekayo ziphawulwe *

*

*

  1. Uxanduva lwedatha: Okwenziweyo Ibhlog
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.