UMark Haub, uprofesa wase-University of Kansas, oboniswe ngokucacile kubafundi bakhe, ukuthi yini enquma ukushintsha kwesisindo.
Ukukhombisa ukuthi ukwehla kwesisindo ngokuyinhloko kuncike kwinani lamakhalori asetshenzisiwe, uchithe amasonto ayi-10 edla kakhulu ukudla okungenamsoco: amakhukhi, izipisi, okusanhlamvu koshukela, ushokoledi nokunye ukudla "okungadli".
Ukukhetha “ukudla” okunjalo, uDkt Haub ukhawulele ukusetshenziswa kwabo kuma-calories ayi-1800 adingekayo emzimbeni wama-2600. Ekuqaleni kokudla i-BMI yayingu-28.8 (ukhuluphele ngokweqile), futhi ekugcineni, yafika kuma-24,9 ( ejwayelekile). Futhi, izinkomba eziningi zezempilo bezithuthuke kakhulu, ikakhulukazi:
- Ingqikithi ye-cholesterol yehle ngo-14% (kusuka ku-214 kuya ku-184)
- Ukwehla okungu-20% kwe-cholesterol “embi” (LDL) (kusuka ku-153 kuye ku-123)
- Ama-25% andise i-cholesterol "enhle" (HDL) (37 kuye ku-46)
- Ukwehla ngama-39% emazingeni e-triglyceride egazini (TC / HDL 5.8 kuye ku-4.0)
- I-glucose yehle isuka ku-5.19 yaya ku-4.14
- Iphesenti lamafutha omzimba lehle ngekota (lisuka ku-33.4% laya ku-24.9%)
- Inguquko ephelele yesisindo isuka ku-90 kg yaya kuma-78 kg
Izingxenye ezimbili kwezintathu (1200 kcal), amandla akhe ayengukudla okulula: amakhekhe, ama-chip, okusanhlamvu, ushokoledi. Kodwa-ke, owesithathu (600 Kcal) osele uProfesa washiya ngaphansi kwemifino, imifino, amaprotheni shake, ubhontshisi osemathinini, njll. Ukudla, akudle nomndeni wakhe, njengoba ebhala, kufaka phakathi, "ukunikeza ingane isibonelo esibi" . Wabuye wathatha i-multivitamin yansuku zonke.
Ngenxa yempumelelo engangabazeki yokuhlolwa, uProfesa uncoma ukuthi bonke basiphinde ngqo lesi sipiliyoni. Usho nje ukuthi kuyisikhumbuzo esihle kakhulu ukuthi okokuqala ama-calories anquma amandla okuqina kwesisindo somzimba kanye nemiphumela ehlobene nempilo. Uthi: “Ngikwenzile lokhu, ngadla ukudla okunempilo, kodwa-ke, ngaba nempilo enhle. Ngoba bengidla kakhulu kunalokho okudingekayo empilweni ”.
Futhi, uProfessor uphakamise ukuthi inani elikhulu labantu lidla ukudla okufanayo njengokudla okuyinhloko, futhi noma ngabe sicabanga ukuthi kuzothathelwa indawo ngokuphelele kunenzuzo ekudleni kwezempilo, kungadingeka ukubala ikhalori futhi nokuqonda ukuthi lokhu akunangqondo. Kepha ukuqala ngokunciphisa izingxenye kuzoba ukukhetha okunempilo kakhulu, futhi, ngalokho, kube lula ukukusebenzisa.
Ividiyo kaProfessor mayelana nokuhlolwa ku-YouTube (isiNgisi).
Ukudla Kokudla Okumnandi kukaMark Haub
Yebo, uma uProfesa we "botany" wakho engeyona impikiswano yokugcina evuna ukuthi yikuphi ukudla okudinga ukuba nempilo futhi kube kuhle, zibuze ukuthi umuntu angabukeka kanjani odla ama-cheeseburger amabili kaMcDonald, amafriji amakhulu, kanye nenqwaba enkulu ingilazi ye-sprite?
Yebo, kubukeka sengathi uDwight Howard ubedla eMcDonalds. Kulesi sibonelo, kunjalo, okubaluleke kakhulu yisexwayiso esijwayelekile esithi "ungazami futhi." Ukusetshenziswa kwamandla kwabasubathi nsukuzonke kungaphakama izikhathi ezi-2-3 kunokwabantu abaningi futhi ukudla okulula kuma-calories ayi-1500 abahlali basemadolobheni abavamile, ngemuva kwakho konke, ukukubeka kahle, kukhulu.
Ngakho-ke, ngenkathi udla ukudla "okungadli", khumbula, okokuqala, ukuthi ushokoledi kanye neziphuzo ezinoshukela kungaqukatha ingxenye yesithathu yesabelo sakho sansuku zonke sama-calories, nokudla okuqukethe izakhamzimba ezibalulekile kuwe kungahle kungabi "isikhala" esanele ngaphakathi ukudla kwekhalori. Futhi, khumbula ukuthi amaswidi, adliwe ngobuningi awakhulisi ukusutha, kepha kunalokho, kwandisa isifiso sokudla nokudla ngokweqile.
Manje, ngokusobala, noma ngabe ungabaze ubukhulu bokubala amakhalori wokulawulwa kwesisindo esifanele, awungabazi ukuthi ibhalansi yamandla inquma intuthuko yakho yokwehlisa isisindo noma ukuzuza kwesisindo. Futhi ucwaningo olunemininingwane lukhombisa ukuthi ikhalori, kungakhathalekile ukuthi amaphesenti amaprotheni, amafutha nama-carbohydrate abalulekile ekwehliseni isisindo.
Kodwa-ke, esikhathini eside ukugcina impilo akwanele ukubala ama-calories, kepha kudinga ngokuphelele ukudla okwanele kwamaprotheni nama-micronutrients. UDkt Haub welapha amaprotheni Shake kanye novithamini, kepha indlela emnandi kakhulu ukuthola zonke izakhamzimba ezibalulekile ekudleni kwangempela. Izinhlelo zesimanje ezifana ne-MWR, zinika ithuba lokuthola ukudla okunomsoco noma ngabe kunokudla okunama-khalori aphansi okuthi ezincwadini ama-80-ies kuthathwe njengokungenakwenzeka. Bhala imenyu yakho oyithandayo kubanga lekhalori elifanele, futhi isisindo sakho sizoshintsha ngokufanele kubhalansi yamandla.
Futhi manje awukwazi ukwesaba ukudla okungenamsoco uma uqinisekile ukuthi kukuthatha ngaphezu kwekhalori elidingekayo futhi "ususe" amavithamini namaminerali abalulekile ekudleni. Yehlisa isisindo ngokunethezeka!