Uma uzama ukwehlisa isisindo, kungenzeka ukuthi uzwile nge-Flat Belly Diet. Igama layo lilodwa livusa isithombe esibukwayo abaningi esisifisayo, isisu esiyisicaba, futhi isithembiso sokulahlekelwa kufika ku-10kg ezinsukwini ezingu-32 kudala isithakazelo kanye nozungu.
Kodwa umbuzo wesigidi sedola: ingabe iyasebenza ngempela futhi iphephile? Nakhu ukuhlaziya kwethu ukudla, okuhlanganisa isisekelo sohlelo, lokho ongakwazi (nongakwazi) ukukudla, nokuthi kuzosiza ngempela ekunciphiseni isisindo, ukuze ukwazi ukunquma ukuthi kufaneleka yini isikhathi sakho.
Kuyini?
Yasungulwa ngumagazini i-Prevention futhi yakhishwa ngo-2008 ngokwethulwa kwencwadi I-Flat Belly Diet. Kusukela lapho, izandiso ezimbalwa zencwadi zishicilelwe, okuhlanganisa ukudla kwesisu esiyisicaba, izincwadi zokupheka eziningi, okukhethekile kwabanesifo sikashukela, amadoda, njll.
Njengoba igama liphakamisa, umgomo walokhu kudla uwukuthambisa isisu sakho futhi ulahlekelwe isisindo ngokushesha. Isekelwe embonweni wokuthi monounsaturated okunamafutha acid bahlose futhi bacekele phansi amafutha esiswini ngenkathi bekhuthaza ukusutha futhi bevimbela ukudla ngokweqile. Lawa mafutha asekelwe ezitshalweni atholakala ekudleni okufana namantongomane, imbewu, ushokoledi, ukwatapheya, namafutha omnqumo.
Ngokungafani namafutha agcwele, aqinisa futhi avale imithambo, ama-monounsaturated fatty acids agcina imithambo yegazi ithambe futhi iguquguquka ngemva kokugaya. Ngaphezu kokugcizelela lawa mafutha anempilo, i-Flat Belly Diet ilandelwa ngemuva kwe- Ukudla kwaseMedithera.
Ukudla kuthembisa ukuthi uzolahlekelwa amakhilogremu angu-7 ezinsukwini ezingu-32 kuphela. Izinsuku ezingama-32 zivela ezigabeni ezimbili zokudla:
- I-anti-puffiness iqala ngezinsuku ezi-4. Lesi sigaba sigxile ekwehliseni ukugcinwa kwamanzi, igesi, nokuqunjelwa ngokudla ama-calories angu-1.200 ngosuku, ikakhulukazi izithelo, imifino, okusanhlamvu okuphelele, kanye neresiphi yamanzi okuphathelene. Kunconywa ukuthi ugweme ukudla neziphuzo ezinesodium ephezulu.
- Uhlelo lokudla lwamaviki ama-4. Ngokusekelwe ku-1.600-calorie yokudla okuhlukaniswe ngezidlo ezine ezine-400-calorie, kanye ne-400-calorie "iphakethe le-snack." Kunconywa ukuthi ungahambi ngaphezu kwamahora amane phakathi kokudla.
Isisekelo sokudla sigxile esakhiweni esisodwa: amafutha e-monounsaturated (ama-MUFA), ngoba ucwaningo olwengeziwe ngaleso sikhathi lwabonisa ukuthi le asidi enamafutha ingase ibe nendima ekunciphiseni amafutha esiswini. Amafutha e-monounsaturated afakwa esidlweni ngasinye ohlelweni lokudla ukuze adliwe usuku lonke. Ukuvivinya umzimba kuyinketho.
Yini ukudla?
Ukudla kugxile ekudleni ukudla okunamafutha e-monounsaturated fatty acids usuku lonke, ngakho ukudla okuphezulu kulawa mafutha kwenza ingxenye enkulu yokudla.
Ukudla okuvunyelwe
Akukho ukudla okuyimpoqo noma imikhiqizo okufanele siyithenge ukuze silandele ukudla kwesisu esiphansi. Ukuze kuncishiswe ukuqunjelwa, ikakhulukazi phakathi nesigaba sokuqala, abantu abakulolu hlelo bayelulekwa ukuba badle okuphekiwe kunemifino eluhlaza futhi banciphise ukudla kwabo okucebile nge-sodium.
Okunye ukudla okuvunyelwe ekudleni kwesisu esiphansi yilokhu:
- Amafutha omnqumo
- I-Avocados
- Amantongomane nembewu
- I-chocolate emnyama
- inkinobho yomcibisholo wokuphenya
- Amafutha emifino
- Izithelo nemifino ethile
- Okusanhlamvu okuphelele
- Inyama engenamafutha namaprotheni
Ukudla okufana nokwatapheya neminqumo kunamafutha amaningi e-monounsaturated. Ukwatapheya, isibonelo, uhlinzeka ngaphezu kwamagremu angu-13 wamafutha e-monounsaturated. Lokhu kudla okumnandi kuyagcwala, okungasisiza sigweme ukudla okunosawoti omningi noma okunamafutha amancane.
Amafutha asekelwe ezitshalweni angomunye umthombo omuhle wamafutha anempilo, njengamantongomane nembewu. Aqukethe ama-antioxidants asiza ukulungisa umonakalo wamangqamuzana emzimbeni, angasiza ekuvimbeleni isifo sikashukela, futhi angase abe nezindawo zokulwa nokuvuvukala.
Ukudla okufanele sikugweme
Ukudla okufana nesinkwa esimhlophe esikhiqizwe ukuthengisa, amakhukhi, nama-muffin ngokuvamile aqukethe amafutha agcwele kanye namafutha amancane angenawo ama-monounsaturated. Izinhlamvu ezihlungiwe zinikeza umsoco omncane kunezinhlamvu eziphelele futhi kungenzeka zibe noshukela nosawoti omningi.
Futhi, ukuthathwa kwe-sodium kuzoba nomthelela omkhulu ekuqunjelweni nasekugcinweni kwamanzi kuwo wonke umzimba. Ngaleso sizathu (futhi ngenxa yokuthi ukudla okuphezulu kwe-sodium akunampilo) ukudla okunosawoti akunconywa ku-Flat Belly Diet.
Okunye ukudla okunconyiwe ukuthi kungadliwa yilokhu:
- ukudla okugayiwe kakhulu
- ukudla okunosawoti
- Ukudla okungase kube kukhuthaza igesi njengeklabishi, i-broccoli, amahlumela aseBrussels (ikakhulukazi phakathi nezinsuku ezine zokuqala)
- Izithelo ze-citric
- Okokunandisa okufakelwayo
Ingabe iyasebenza ekunciphiseni isisindo?
Impendulo emfushane ithi yebo. Ukudla kuwuhlelo lokudla lwezinsuku ezine, i-1.200-calorie, amasonto amane, i-1.600-calorie yokudla okusekelwe ngokuyinhloko ekudleni okuphelele, ngakho-ke uma izidingo zakho zekhalori zansuku zonke ziphakeme kunaleli nani, uzolahlekelwa isisindo kulolu hlelo.
Ukudla kwaseMedithera, lapho ukudla kwesisu esiyisicaba kusekelwe ngokukhululekile, kubonakala kukhuthaza ukulahlekelwa isisindo noma ithuba eliphansi lokukhuluphala ngokweqile noma ukukhuluphala.
Uma sekushiwo, akukho lutho oluyingqayizivele mayelana nalokhu kudla uma kuqhathaniswa nezinye izinhlelo eziningi ezikhawulelwe ngamakhalori. Nakuba amafutha e-monounsaturated enempilo, awawona izakhi zomlingo ezizokusiza ulahlekelwe isisindo, ikakhulukazi iphupho lamakhilogremu angu-7 aphakanyisiwe ezinsukwini ezingu-32. Lokhu kunzima kwabaningi bethu, ngohlelo lokuzivocavoca noma ngaphandle kwalo.
Ukudla futhi kutusa ukunciphisa ukudla okune-fiber ephezulu njenge-legumes ne-broccoli. Yebo, angabangela igesi, mhlawumbe nokuqunjelwa kwesikhashana uma ungakujwayele. Kodwa lokhu kudla kuyindlela enhle yokunciphisa umzimba futhi ungagcini. Ifayibha isisiza ukuthi sizizwe sisuthi, ngakho sidla kancane.
Izinzuzo
Abantu abaku-Flat Belly Diet bayakhuthazwa ukuthi badle ukudla okusekelwe ezitshalweni, ukudla okuphelele (njengezithelo, imifino, amantongomane, nembewu), nokudla okwaziwayo ukuthi inani eliphezulu lokudla okunomsoco. Ayikho imikhiqizo noma okubhaliselwe okungathengwa ohlelweni, futhi incwadi ayibizi. Kuye ngemikhuba yethu yokuthenga, okunye ukudla kungase kungabizi.
I-caloric enqunyiwe yokudla (i-1200 esigabeni sokuqala kanye ne-1600 esigabeni esilandelayo) ihambisana nemigomo ye-caloric yezinhlelo eziningi zokulahlekelwa kwesisindo. Kubantu abaningi, idla njalo kubasiza ukuba bagweme ukudla ngokweqile ngezikhathi zokudla noma ukuzitika ngokudla okungenamsoco. Futhi, kwabanye, isimiso sokudla esivamile senza ukudla kube lula ukunakekela. Iphinde ikhuthaze uhlelo lokudla olungaguquki futhi ayidingi ukuthi sithenge uhlobo oluthile lokudla njengezinye izinhlelo zokudla, futhi ayidingi ukusetshenziswa kwezithasiselo.
Ukudla kusekelwe ngokukhululekile ku- Ukudla kwaseMedithera, okusekelwa amashumi eminyaka ocwaningo futhi ibalwa njengokudla okungcono kakhulu. Ukudla kugxile ekudleni ukudla okuphelele okunomsoco okugxilwe ngokukhethekile ekudleni amafutha anempilo e-monounsaturated.
Ngaphezu kwalokho, uhlelo lokudla luvamile aphansi kwamafutha agcwele kanye nesodium, okwenza kube nempilo enhliziyweni.
Izingqinamba
Njengoba ukudla kungasakhuthazwa, abathengi abafisa ukulandela uhlelo kuzodingeka bathenge le ncwadi ukuze bafunde izinto eziyisisekelo. Kwabanye, ukufunda incwadi nokuyigcina eduze kungase kungabi lula.
Okunye ukudla okunjengamantongomane namafutha omnqumo kungabiza futhi akuwona wonke umuntu onokufinyelela njalo kukho konke ukudla okutuswe ohlelweni. Abantu abamatasa noma labo abanemisebenzi ehleliwe bangase bangakwazi ukuthola isikhathi sokunamathela ohlelweni lokudla okune ngosuku.
Futhi, izimangalo zokuncipha kwesisindo ezihlobene nalolu hlelo zinkulu. Ukuncipha kwesisindo esisheshayo kuvame uku isisindo samanzi. Ngokuvamile, ikhilogremu ngesonto libhekwa njengelinengqondo futhi lisimeme. Imiphumela ethenjisiwe yokulahlekelwa "kufika kumakhilogremu angu-7 ezinsukwini ezingu-32" cishe iyihaba.
Ukudla kuhlelwe kahle ngakho-ke akufanelekile kubantu abaningi abanomlando we Izinkinga Zokudla. Kuyaphawuleka ukuthi alukho olunye ucwaningo mayelana nokusebenza kwalokhu kudla okuqondile kokulahlekelwa isisindo. Kodwa-ke, ukudla akunakwenzeka ukuthi kuholele ekulahlekelweni kwesisindo esimeme: uma uqala ukudla okuvamile futhi, isisindo osilahlekele cishe singabuya.
Ngenxa yesikhathi sokudla, uma sinesifo sikashukela, kufanele sisebenzisane nodokotela wezokudla ukuze anqume ukuthi ukudla kuyahlangabezana yini nezidingo zomuntu siqu.