Ukuba uzama ukunciphisa umzimba, usenokuba uvile ngeFlat Belly Diet. Igama layo lilodwa livusa umfanekiso obonakalayo abaninzi bethu abawunqwenelayo, isisu esicaba, kwaye isithembiso sokuphulukana ne-10kg kwiintsuku ezingama-32 senza umdla kunye nobuqhetseba.
Kodwa umbuzo wesigidi seedola: ingaba iyasebenza ngokwenene kwaye ikhuselekile? Nalu uhlalutyo lwethu lokutya, olugubungela isiseko sesicwangciso, into onokuthi (kwaye awukwazi) ukuyidla, kwaye ingaba iya kunceda ngokwenene ukunciphisa umzimba, ngoko unokugqiba ukuba kufanelekile ixesha lakho.
Yintoni na?
Yenziwe yimagazini ye-Prevention kwaye yaqala ngo-2008 ngokusungulwa kwencwadi Ukutya kweFlat Belly. Ukusukela ngoko, izandiso ezininzi zencwadi ziye zapapashwa, kubandakanya ukutya kwesisu esisicaba, iincwadi ezininzi zokupheka, ezikhethekileyo kwisifo seswekile, amadoda, njl.
Njengoko igama libonisa, injongo yale ndlela yokutya kukuthoba isisu sakho kwaye ulahlekelwe isisindo ngokukhawuleza. Isekelwe kwingcamango yokuba amanqatha e-monounsaturated acid bajolise kwaye batshabalalise amanqatha esisu ngelixa bekhuthaza ukuhlutha kunye nokuthintela ukutya kakhulu. La mafutha asekelwe kwizityalo afumaneka kukutya okunje ngamandongomane, imbewu, itshokolethi, iiavokhado, kunye neoyile yomnquma.
Ngokungafaniyo namafutha ahluthayo, aqinisa kwaye avale imithambo, i-monounsaturated fatty acids igcina imithambo yegazi ithambile kwaye ibhetyebhetye emva kokwetyisa. Ukongeza kokugxininisa la mafutha anempilo, i-Flat Belly Diet ilandelwa emva kwe Ukutya kweMeditera.
Ukutya kuthembisa ukuba uya kulahlekelwa ukuya kuthi ga kwiikhilo ezi-7 ngeentsuku ezingama-32 kuphela. Iintsuku ezingama-32 zivela kumanqanaba amabini okutya:
- I-anti-puffiness iqala iintsuku ezi-4. Esi sigaba sigxile ekunciphiseni ukugcinwa kwamanzi, igesi, kunye nokuqunjelwa ngokutya iikhalori ze-1.200 ngosuku, ubukhulu becala iziqhamo, imifuno, iinkozo ezipheleleyo, kunye neresiphi yamanzi. Kucetyiswa ukuba ugweme ukutya kunye neziselo eziphezulu kwi-sodium.
- Isicwangciso sokutya seveki ezi-4. Ngokusekelwe kwi-1.600-calorie yokutya eyahlulwe kwizidlo ezine ze-400-calorie, kunye ne-400-calorie "i-snack pack." Kucetyiswa ukuba ungahambi ngaphezu kweeyure ezine phakathi kokutya.
Isiseko sokutya sigxile kwisondlo esisodwa: i-monounsaturated fats (i-MUFAs), kuba uphando olunyukayo ngelo xesha lubonise ukuba le asidi enamafutha inokudlala indima ekunciphiseni amanqatha esisu. Amafutha e-monounsaturated afakwe kwisidlo ngasinye kwisicwangciso sokutya ukuze asetyenziswe yonke imini. Ukuzilolonga umzimba kukuzikhethela.
Kutyiwa ntoni?
Ukutya kugxile ekutyeni ukutya okune-monounsaturated fatty acids imini yonke, ngoko ke ukutya okuphezulu kula mafutha kwenza inxalenye enkulu yokutya.
Ukutya okuvunyelweyo
Akukho kutya kunyanzelekileyo okanye iimveliso ekufuneka sizithenge ukulandela ukutya kwesisu esicaba. Ukunciphisa ukuqunjelwa, ngakumbi ngexesha lesigaba sokuqala, abantu abakwisicwangciso bayacetyiswa ukuba badle okuphekiweyo kunokuba badle imifuno eluhlaza kunye nokunciphisa ukutya kwabo okutyebileyo kwe-sodium.
Okunye kokutya okuvumelekileyo kwisidlo sesisu esisicaba zezi:
- Ioli yomnquma
- Iiavokhado
- Amandongomane nembewu
- Ishokoleta emnyama
- zesoya
- Ioli yemifuno
- Iziqhamo kunye nemifuno
- Amazimba
- Inyama ebhityileyo kunye neeproteni
Ukutya okufana neeavokhado kunye neminquma kunamafutha amaninzi e-monounsaturated. Ngokomzekelo, iavokhado, inika ngaphezu kwe-13 grams yamanqatha e-monounsaturated. Oku kutya kunencasa kuyazalisa, nto leyo enokusinceda sikuphephe ukutya okunetyuwa encinane okanye okunamafutha.
Ioyile esekwe kwisityalo yenye indawo efanelekileyo yamafutha asempilweni, njengamandongomane kunye nembewu. Ziqulethe i-antioxidants ukunceda ukulungisa umonakalo weseli emzimbeni, inokunceda ukukhusela isifo seswekile, kwaye inokuba neempawu ezichasayo.
Ukutya okumele kukuphephe
Ukutya okunje ngesonka esimhlophe esiveliswe ngokurhweba, iikuki, kunye neemuffins zihlala ziqulathe amanqatha ahluthayo kunye namafutha amancinci angabikho monounsaturated. Iinkozo ezisulungekileyo zibonelela ngesondlo esincinci kuneenkozo ezipheleleyo kwaye kusenokwenzeka ukuba zibe neswekile eninzi kunye netyuwa.
Kwakhona, ukuthathwa kwe-sodium kuya kuba nefuthe elikhulu kwi-bloating kunye nokugcinwa kwamanzi kuwo wonke umzimba. Ngenxa yeso sizathu (kwaye ngenxa yokuba ukutya okuphezulu kwe-sodium kungenampilo) ukutya okunetyuwa akukhuthazwa kwi-Flat Belly Diet.
Okunye ukutya okucetyiswayo ukuba kungatyiwa zezi:
- ukutya okwenziwa kakhulu
- ukutya okunetyuwa
- Ukutya okunokukhuthaza igesi okufana nekhaphetshu, ibroccoli, iBrussels ihluma (ingakumbi ngeentsuku ezine zokuqala)
- Citric iziqhamo
- Izinto zokuthambisa ezingezizo
Ngaba iyasebenza ekulahlekeni kobunzima?
Impendulo emfutshane nguewe. Ukutya yimihla emine, i-1.200-khalori, iveki ezine, isicwangciso sokutya se-calorie ye-1.600 esekelwe ngokuyinhloko kukutya okupheleleyo, ngoko ke ukuba iimfuno zakho zekhalori zemihla ngemihla ziphezulu kunesi sixa, uya kuncipha kwesi sicwangciso.
Ukutya kweMeditera, apho ukutya kwe-flat belly kusekelwe ngokukhululekileyo, kubonakala kukhuthaza ukulahlekelwa kwesisindo okanye ithuba elisezantsi lokutyeba okanye ukutyeba.
Oko kuthethiweyo, akukho nto yahlukileyo ngokwemvelo malunga noku kutya xa kuthelekiswa nezinye iinkqubo ezithintelweyo ngekhalori. Nangona amafutha e-monounsaturated esempilweni, ayisosondlo somlingo esiya kukunceda unciphise umzimba, ngakumbi iphupha leekhilo ezi-7 ezicetyiswayo kwiintsuku ezingama-32. Oku kunzima kuninzi lwethu, kunye okanye ngaphandle kwenkqubo yokuzilolonga.
Ukutya kwakhona kuncoma ukunciphisa ukutya okune-fiber ephezulu njenge-legumes kunye ne-broccoli. Ewe, zinokubangela igesi, mhlawumbi nokudumba okwethutyana ukuba awuqhelanga. Kodwa oku kutya ziindlela ezintle zokunciphisa umzimba kunye nokuzigcina zivaliwe. Ifayibha isinceda sizive sihluthi, ngoko ke sitya kancinci.
Inzuzo
Abantu abakwiFlat Belly Diet bayakhuthazwa ukuba batye ukutya okusekelwe kwizityalo, ukutya okupheleleyo (okufana neziqhamo, imifuno, amandongomane kunye nembewu), kunye nokutya okwaziwayo ixabiso eliphezulu lesondlo. Akukho mveliso okanye imirhumo yokuthenga kwisicwangciso, kwaye incwadi ayibizi. Kuxhomekeka kwimikhwa yethu yokuthenga, okunye ukutya kusenokungabizi mali ininzi.
I-caloric intake emiselweyo (i-1200 kwisigaba sokuqala kunye ne-1600 kwisigaba esilandelayo) ihambelana neenjongo zekhalori zezicwangciso ezininzi zokulahlekelwa kwesisindo. Kubantu abaninzi, yitya rhoqo kuyabanceda bakuphephe ukutya kakhulu ngamaxesha okutya okanye ukuzinkcinkca ngokutya okungenamsoco. Kwaye, kwabanye, ishedyuli yokutya eqhelekileyo yenza ukuba ukutya kube lula ukugcina. Ikwakhuthaza ishedyuli yokutya engaguqukiyo kwaye ayifuni ukuba sithenge uhlobo oluthile lokutya njengezinye iinkqubo zokutya, kwaye ayifuni ukusetyenziswa kwezongezo.
Ukutya kusekelwe ngokukhululekileyo kwi Ukutya kweMeditera, exhaswa ngamashumi eminyaka yophando kwaye ibekwe njengeyona ndlela yokutya. Ukutya kugxininise ekutyeni ukutya okunezondlo-ezixineneyo kugxininiso oluthile lokutya amafutha e-monounsaturated enempilo.
Ukongezelela, isicwangciso sokutya ngokuqhelekileyo iphantsi kweoli egcweleyo kunye nesodium, nto leyo eyenza ibe sempilweni entliziyweni.
Iintsilelo
Ekubeni ukutya akusakhuthazwa ngokusebenzayo, abathengi abanqwenela ukulandela isicwangciso kuya kufuneka bathenge incwadi ukuze bafunde iziseko. Kwabanye, ukufunda incwadi nokuyigcina kufutshane nayo kusenokungabi lula.
Okunye ukutya okunje ngamandongomane kunye neoyile yomnquma inokubiza kwaye ayinguye wonke umntu onokufikelela rhoqo kuzo zonke izidlo ezicetyiswayo kwisicwangciso. Abantu abaxakekileyo okanye abo banemisebenzi ecwangcisiweyo basenokungakwazi ukufumana ixesha lokunamathela kwishedyuli yezidlo ezine ngosuku.
Kwakhona, amabango okuncipha kobunzima anxulumene nale nkqubo makhulu. Ukuncipha ngokukhawuleza kobunzima kudla ngokuba yi- ubunzima bamanzi. Ngokubanzi, ikhilogram ngeveki ithathwa njengefanelekileyo kwaye izinzileyo. Iziphumo ezithenjisiweyo zokulahlekelwa "ukuya kwii-7 iipounds kwiintsuku ze-32" mhlawumbi zibaxiwe.
Ukutya kuhleliwe kwaye ke ngoko ayifanelekanga kubantu abaninzi abanembali Iziphazamiso zokutya. Kuyafaneleka ukuba uqaphele ukuba akukho lunye uphando malunga nokusebenza kwesi sidlo esikhethekileyo sokunciphisa umzimba. Nangona kunjalo, ukutya akunakwenzeka ukukhokelela ekulahlekeni kobunzima obuzinzileyo: xa uqala ukutya okuqhelekileyo kwakhona, ubunzima obulahlekileyo bunokubuya.
Ngenxa yexesha lokutya, ukuba sinesifo seswekile, kufuneka sisebenzisane nengcali yezokutya ukuze sibone ukuba ukutya kuyazanelisa na iimfuno zobuqu.