Ukuba ukhe wazama ukunciphisa umzimba, mhlawumbi ukhe weva malunga nohlobo olunye lokutya kweediliya. Ijusi yamagilebhisi kunye neapile cider iviniga yokutya yenye ebanga ukuba inokukunceda uphalaze iiponti ngokukhawuleza. Njengakwezinye iindlela zokutya, ukulunga kunye nobubi bukhona.
Ulandela njani ukutya
Iinguqulelo ezahlukeneyo zale ndlela yokutya zikhona, kodwa onke amabango okukunceda uphalaze iipilisi kwaye utshise amanqatha ngokutya igrapefruit okanye ijusi yeziqhamo kunye neapile cider iviniga ngaphambili okanye ngaphambi kokutya. Ukulandela le nguqulo, sebenzisa la manyathelo alandelayo:
- Sela ikomityi enye yejusi yeziqhamo ezixutywe neepunipoyi ezi-2 ze-apile cider iviniga ngaphambi kokutya.
- Sika iikhalori ngokutya ezimbalwa njengeekhalori ezingama-800 yonke imihla ukuze ulahle iipawundi ezili-10 kwiintsuku ezili-10 ukuya kwezi-12- ubale iikhalori ngeapp okanye idayari yokutya.
- Sika iswekile kunye neecarbs (iilekese, iziselo ezineswekile, isonka esimhlophe, ipasta, irayisi emhlophe, iigels, ukutya okuziinkozo, iikeyiki, iitapile, njl.
- Ukunyusa iprotein yokutya-yitya inyama engatyebanga, iinkukhu, ukutya kwaselwandle, abamhlophe beqanda, i-yogurt yamaGrike, i-cottage cheese enamafutha asezantsi, i-tofu, i-seitan, kunye neeprotein ezisezantsi.
- Sela ubuncinci iiglasi zamanzi ezisibhozo yonke imihla.
- Ukulahleka kobunzima beApple Cider Vinegar
- Iviniga ikunceda njani ukuba wehlise umzimba?
- Ukutya okutyala okusebenzayo
Ngaba ukutya kuyasebenza?
Abantu abaninzi banokulahla ubunzima ngokusela i-grapefruit juice edityaniswe ne-apple cider viniga ngaphambi kokutya, kuba olu dibaniso luyanceda ukukugcwalisa kwaye luqulathe kuphela iikhalori ezili-100 ngekomityi nganye. Kwangokunjalo, ukuba wehlisa ukutya kwakho ukuya kwi-800 ukuya kwi-1,200 yeekhalori zemihla ngemihla ngelixa utya, ngokuqinisekileyo uya kuphala iiponti.
Nangona kunjalo, ukusela i-grapefruit juice exutywe neviniga ye-cider ayisosiqinisekiso sokuba uya kuncipha, kwaye ayizukusebenza ukuba awukunciphisi ukutya kwakho ikhalori. Ngelixa linye Ufundo luka-2014 Kufunyenwe ukutya iidrapefruit kunxulunyaniswa nobunzima obuphantsi bomzimba kunye nokujikeleza kwesinqe, enye Isifundo se-2012 ingxelo yengca yediliya ayibuthathi kangako ubunzima bomzimba. Uphando oluthe kratya luyafuneka ukumisela iziphumo zeviniga yeapile kubunzima bomzimba.
Iinkonzo
Ukuba uyayithanda ijusi yeziqhamo ze grapefruit, oku kutya kunokuba kwakho. Inokukunceda ulawule ukutya kwakho kwekhalori ngaphandle kokuziva ulambile, ngakumbi ukuba unyusa iproteni. Ungaphulukana nenani elibalulekileyo lobunzima ukuba ulandela indlela otya ngayo ngokuchanekileyo, enokunciphisa ingozi yesifo esinganyangekiyo ukuba utyebe kakhulu okanye utyebe kakhulu. Ngapha koko, ukusela amanzi amaninzi kunye nokusika ukutya iswekile, njengoko kucetyiswayo kuninzi lweendlela zokutya, ngumkhwa olungileyo wokungena kunye nokugcina ixesha elide.
Bendlela
Ngelixa ungalahla ubunzima kule ndlela yokutya ukuba unciphisa iikhalori, kukho iingxaki ezininzi ezikhoyo. Incasa yejusi yeziqhamo ezixutywe neviniga isenokunganqweneleki kuwe, kwaye inokulimaza amazinyo akho. Nye Isifundo se-2012 ifunyenwe iviniga yeapile cider kubonakala ngathi ibangela ukhukuliseko lwamazinyo xa uyisela yonke imihla. Ukuba inani lakho lokutya elipheleleyo lekhalori liyehla ngaphantsi kwe-1,200 ngosuku, kuya kufuneka ujongwe ngumboneleli wezempilo- ongasoloko ekulungele. Ngapha koko, incindi yediliya iyakwazi ukunxibelelana kakubi namayeza athile, iyaphawula Ulawulo lwezoKutya kunye noLawulo lweziyobisi .
Iziphumo ebezingalindelekanga ezinokubakho
Kukho iziphumo ebezingalindelekanga ezininzi ekufuneka uzilumkele xa ulandela olu hlobo lokutya.
- Ukhukuliseko lwamazinyo yeyona nto iphambili xa usela ijusi ye grapefruit ngeapile cider iviniga rhoqo.
- Ukusela kakhulu lo mxube kunokubangela igesi kunye nokuqunjelwa- kunye nesitshisa ukuba unaso isifo se-reflux se-gastroesophageal (GERD).
- Ukuba usela i-juice ye-grapefruit endaweni yeziqhamo okanye imifuno ecebileyo ene-fiber, unokufumana ukuqunjelwa.
- Ukuba utya ezimbalwa njenge-800 yeekhalori mihla le, ethathelwa ingqalelo kukutya okuneekhalori ezisezantsi kakhulu (VLCD), ubeka umngcipheko weziphumo ebezingalindelekanga ezinxulumene nazo IiVLCD -njengokudinwa, isicaphucaphu, urhudo, ukuqhina, kunye nenyongo.
Ngaba ngumbono olungileyo?
Oku kutya kunokukunceda ukunciphisa umzimba kodwa kuphela xa unciphisa inani lekhalori yakho. Soloko ujonga ugqirha wakho ukuba uthatha amayeza njengesixa seediliya kunokunciphisa ukusebenza kwamayeza athile. Cela ukonganyelwa ngonyango ukuba ukutya kwakho kwehla ngaphantsi kwe-1,200 yeekhalori ngosuku. Eyona nto iphambili awunyanzelekanga ukuba uyilandele le ndlela yokutya ukuze unciphise umzimba, kwaye nokuba sempilweni, ukutya okunokuhlala ixesha elide kuyafumaneka ngemingcipheko embalwa kunye neziphumo ebezingalindelekanga.
