Ukutya kweentsuku ezili-17 kuthembisa ukwehla ngokukhawuleza kobunzima- i-4-6 kilogr kwiintsuku ezili-17 zokuqala ngokuphelisa iswekile, ukutya okutya okusanhlamvu, iziqhamo, kunye neemveliso ezininzi zobisi.

Indlela yokusebenza ithembisa ukukhawulezisa imetabolism kunye nokukhuthaza umzimba ukuba utshise amanqatha, utshilo umyili wayo, ugqirha waseMelika uMike Moreno.

Isicwangciso siba ngumqobo omncinci kancinci kwisigaba saso seentsuku ezili-17, njengoko songeza ukutya okuninzi okususwe.

Ukutya kwenyuka kwathandwa ekuqaleni kuka-2010, emva kokuguqula incwadi, kodwa isafumana umjelo wabalandeli abatsha wokujoyina abo bahlala ixesha elide.

Ugqirha Moreno uzisa iwebhusayithi eneenkcukacha zokutya ngolwazi, izixhobo kunye neendlela zokupheka zabaqalayo kunye nabo kudala belandela le nkqubo.

Isebenza njani iSidlo seentsuku ezili-17

Ukutya kweentsuku ezili-17 kunezigaba ezine okanye "imijikelezo," ezintathu zokuqala zeentsuku ezili-17. Ngokwincwadi kaGqirha Moreno:

Umjikelo 1: Ukukhawulezisa

Yenzelwe ukukhuthaza ukunciphisa umzimba ngokukhawuleza, ukuphucula impilo yokwetyisa. Inceda ukucoca iswekile yegazi ukunyusa ukutshiswa kwamafutha kunye nokunciphisa ukugcinwa kwethishu enamafutha.

Lo mjikelo unciphisa kancinci ukutya kwakho kwe-carbohydrate kodwa ususe yonke iswekile, iilekese, kunye neicarbohydrate ezicokisekileyo ezinje ngesonka kunye ne-pasta, endaweni yazo uninzi lwemifuno ephantsi ye-carb.

Amafutha amancinci ayavunyelwa ngohlobo lweoyile yomnquma okanye ioyile yeflakisi, ukongeza kumanani asimahla weeprotein ezincinci. Ukutya kweprobiotic okufana neyogathi, i-kefir kunye ne-tempeh nako kuyakhuthazwa.

Umjikelo 2: Sebenzisa

Lixesha lokuba uchaze kwakhona imetabolism yakho ngesicwangciso esibandakanya ukonyusa kunye nokunciphisa ukutya kwakho kwekhalori ukukhuthaza ukutshiswa kwamafutha kunye nokunceda ukuthintela uzinzo. Kulo mjikelo, iintsuku ziyatshintshana phakathi kokutya okuthintele kakhulu kuMjikelo 1 kunye nokutya okunezithintelo kuMjikelo 2. Ungakutya konke okuvunyelweyo kuMjikelo 1, kunye nenyama kunye neentlanzi ezinamafutha aphezulu, iinkozo ezipheleleyo, imifuno enesitatshi kunye nemifuno.

Umjikelo 3: Fikelela

Eli nqanaba lifuna ukukhulisa imikhwa yokutya elungileyo ngokuphinda wenze ukutya okongeziweyo ukuze usondele kwinjongo yakho yobunzima. Ukutya oku-3 okujikelezayo kubandakanya yonke imijikelo emibini yokuqala, kunye nezinye iintlobo zenyama etyebileyo. Ukusetyenziswa kwesonka sengqolowa, ukutya okuziinkozo okuphezulu kunye nepasta yengqolowa nayo iyavumeleka. Imifuno ayinamkhawulo kwaye ungatya iziqhamo ezibini ngosuku. Iziselo ezinxilisayo ziyavunyelwa ukumodareyitha.

Umjikelo 4: Ukufika

Kuyanceda ukugcina ubunzima bakho obufunayo ngokusebenzisa inkqubo encinci yokutya, kodwa ikuvumela ukuba ukonwabele ukutya okuthandayo ngeempelaveki ngelixa usitya impilo esempilweni evekini. Lo mjikelo uvulekileyo, ufuna ukutya kuphela ukutya okuvunyelweyo kwimijikelo emithathu yokuqala phakathi evekini emva koko ungene kwinkululeko encinci yesinye ukuya kwezintathu izidlo kunye notywala phakathi kwesidlo sangokuhlwa ngoLwesihlanu nangeCawa.

Izibonelelo zokutya kweentsuku ezili-17

Imijikelezo yokutya yeentsuku ezili-17 ibandakanya imifuno engenasitatshi esempilweni kunye neprotein ebuthathaka. Ngapha koko, unokuba nemali engenamda kuzo zombini izigaba zokutya. Oku kuya kunceda ukuthintela indlala kwiintsuku zokuqala.

Ukuba unezithintelo ekudleni njengesifo se-celiac, ukunganyamezelani kobisi, okanye i-nut allergies, kulungile ukwamkela inkqubo. Ukukhetha ukutya kubanzi ngokwaneleyo ukuthintela i-allergen kwaye ulandela indlela yokusebenza.

Kwabo balandela isicwangciso kwileta, ukunciphisa umzimba phantse kuqinisekisiwe. Kungenxa yokuba iikhalori ziya kuncitshiswa kakhulu, nokuba kunokusetyenziswa okungenamda kwiproteni ebuthathaka kunye nemifuno engeyiyo yesitatshi. Ke ngoko, kunokwenzeka ukuba uqaphele ngokukhawuleza iziphumo kwisikali nakwisipili, ezinokukunceda uhlale ukhuthazekile.

Iingxaki

Sonke sidinga ifayibha-enyanisweni, izikhokelo zokutya zicebisa ukutya iigram ezingama-25 zosinga ngosuku. Kunzima ukufumana ifibre eninzi kwisitya seentsuku ezili-17 ngaphandle kokuthatha isongezelelo, njengoko le nkqubo ishenxisa okanye inciphisa ukutya okunemicu emininzi.

Kuya kuba nzima ukunamathela kwi-17 yeentsuku zokutya ixesha elide kuba zahlukile kwindlela esiqhele ukutya ngayo. Ngeke ukwazi ukwenza i-snack (ngaphandle kokuba sisiqhamo) okanye utye isidlo esiqhelekileyo.

Ikwafuna isixa esifanelekileyo sokulungiselela ukutya-nokuba iiresiphi kunye nezicwangciso zokutya zilula, kuya kufuneka upheke uninzi lwazo.

Akukho zifundo zenzululwazi ezibonisa ukuba ukutshintsha kweekhalori, ukutya izixa ezikhulu zeekhalori ngalo naliphi na ixesha kunye nokuhlawulela abanye, kunceda ukukhawulezisa imetabolism. Ukuze ukwazi ukusebenzisa ukutya okunekhalori ngakumbi, umzekelo ngeempelaveki, abalandeli bokutya kufuneka baqonde imigaqo yokutya okunempilo. Olu lwazi lufunyanwa ngokubanzi ngokufundiswa kwakhona ngokutya, okungayi kubakho kwiintsuku ezili-17 njengoko kucetywayo.