Iqiniso elishaqisayo, akunjalo? Kithina kubonakala sengathi idonathi enophawu lukashokholethi omhlophe imane ingumvuzo weviki elisebenze kahle, noma okuthile okungathuthukisa imizwa yakho njengamanje… Futhi-ke, le donut izokwenza "umsebenzi" wayo omnandi ngokungabi nandaba ... Lokhu yilokho okucatshangwa kakhulu ngabantu. Okungenani, baze baqale ngokushayisana amagama athi "Unganciphisa / unqobe izifiso zoswidi nokudla okunesitashi?"
Iqiniso elinzima lale ndaba emnandi kamnandi ukuthi abantu bazibulala kancane kancane ngokudla amathani kashukela benganakile. Umuntu ojwayele kakhulu ukudla okulula njengesinkwa esincane se-ginger, futhi lapho edla kabi ukudla imiqulu yoshukela ethengiwe egcwele ujamu (noma unamathisele ushokoledi) ngokuhambisana nethini lesoda, ngesikhathi sokujaha kokudla, akaqondi neze yini ekudleni kwakhe okuqhubekayo kubekwa okungenani ama-500 kcal. Khumbula ukuthi uma lokhu kuqhubeka, kuzodingeka ukuthi ubhekane kanzima futhi isikhathi eside nombuzo wokuthi ungaziqeda kanjani izifiso zoswidi. Ngeminye imininingwane ngezibalo zokusetshenziswa kukashukela, bona isethulo sevidiyo ngabakwaCreditSuisse.
Ngokwesinye sezazi engizithandayo (hhayi nje kuphela), uDkt. Hyman, ukuba umlutha wamaswidi nokudla okunesitashi kunenkinga yokudla ngokomzwelo njengoba kungabonakala ekuqaleni. Kuyinkinga yezinto eziphilayo. Ilawulwa ngamahomoni nama-neurotransmitters, ashukunyiswa ushukela owaziwa kakhulu nama-carbohydrate. Umphumela uba ukusetshenziswa koshukela okungalawulwa, ukudla ngokweqile, kanye nenqwaba yezinkinga zempilo. Akumangalisi ukuthi ukunqoba izifiso zoswidi nokudla okunesitashi akuyona into elula. Noma kunjalo, kuyenzeka futhi.
Ngeshwa, namuhla, amakhukhi, ama-muffin, ama-sodas athambile, namasosi okuhweba ayingxenye yokudla kwansuku zonke kwabantu abaningi. Kokunye ukuhlola, abacwaningi baseHarvard bathole iphethini ethokozisayo: Kuvela ukuthi i-milkshake enoshukela ophakeme ayigcini ngokwandisa kakhulu ushukela wegazi kanye namazinga e-insulin, avusa ukulangazelela ushukela, kepha futhi abangele nezinguquko ebuchosheni: ushukela ophuma esiphuzweni uyaphenduka ezikhungweni ezibhekene nokulutha.
Ukususa izifiso zoshukela nokuqeda umjikelezo wokulutha ngokweqile kwe-carbohydrate olimaza impilo yethu, udinga ukuzivikela ngohlelo olucacile lokukhipha ushukela oluzothatha izinsuku eziyi-10 kuphela nezinyathelo eziyi-10 ukwenza ngempumelelo. impilo entsha, ngokungangabazeki, ezokujabulisa kungekudala ngemiphumela emihle ebonakalayo.
1. Yenza isinqumo sokuqala ukukhipha ubuthi emzimbeni
Yebo Yebo impela. Hhayi nje - “Kufanele ngidle amakhekhe ayingcosana avela emakhemisi aseduzane”, kodwa “Ngizothatha impilo yami, ngikwazi ukulwa ngokulingana ngokulangazelela amaswidi!”
2. Deda maswidi ngokungazelelwe
Ayikho indlela eyodwa yokubhekana nokulutheka kweqiniso ngokomzimba ngaphandle kokwenqatshwa ngokuphelele. Gwema amaswidi, zonke izinhlobo zikashukela, yonke imikhiqizo kafulawa, nawo wonke ama-sweeteners okwenziwa - akhulisa kuphela izifiso futhi abambezele imetabolism, okuholela ekuqoqweni kwamafutha. Futhi, nqamula noma yini equkethe amafutha e-trans, noma amafutha e-hydrogenated, ne-monosodium glutamate. Ukuze wenze lokhu, kufanele ugweme noma yikuphi ukudla okugayiwe izinsuku eziyi-10. Futhi ukuze kukhishwe ubuthi obuphelele - yeka zonke izinhlobo zokusanhlamvu izinsuku eziyi-10. Ngikholwa, lo “mhlatshelo” uzosiza ukukhulula izifiso zamaswidi.
3. Ungaphuzi ama-calories
Noma yiluphi uhlobo lwamakholori kashukela amanzi lubi kakhulu kunokudla okuqinile okunoshukela noma ufulawa. Cabanga iziphuzo ezinoshukela zonke ziphethe ushukela ziqonde esibindini sakho. Kodwa-ke, awuzizwa ugcwele, ngakho-ke phakathi nosuku udla kakhulu, futhi ufuna ushukela owengeziwe nama-carbohydrate. Iziphuzo ezinoshukela (ezibandakanya yonke i-soda, ama-juice (ngaphandle kwejusi yemifino eluhlaza), iziphuzo zezemidlalo, amathayi anoshukela noma ikhofi) kungumthombo omkhulu wamakholori kashukela ekudleni kwaseNtshonalanga. Ingxenye yelitha yesoda iqukethe amathisipuni ayi-15 kashukela! Ithini elilodwa likashukela ngosuku lenyusa ingozi yengane yokukhuluphala ngama-60% kanye nengozi yowesifazane yesifo sikashukela sohlobo II ngo-80%. Hlala kude nalezi ziphuzo futhi kuzoba lula kakhulu ukunqoba izifiso zoswidi.
4. Faka amaprotheni amaningi ekudleni kwakho
Ukudla ukudla okunamaprotheni kukho konke ukudla, ikakhulukazi ngesikhathi sasekuseni, kuyisihluthulelo sokulinganisela kushukela wegazi kanye namazinga e-insulin nokwehlisa izifiso zikashukela. Yidla amantongomane, imbewu, amaqanda, inhlanzi. Uma ungazange ulahle imikhiqizo yezilwane, bese ukhetha ikhwalithi yenkukhu noma inyama evela ezilwaneni eziphakelwa ukudla kwezitshalo futhi zikhuliswe ngaphandle kokusebenzisa ama-antibiotics nama-hormone.
5.Dla ama-carbohydrate afanele ngobuningi obungenamkhawulo
Inani elingenamkhawulo lemifino engeyona yesitashi kuphela evunyelwe, njengemifino, iklabishi (ukholifulawa, amaqabunga, i-broccoli, amahlumela aseBrussels, njll.), I-asparagus, ubhontshisi oluhlaza, u-anyanisi, i-zucchini, utamatisi, idill, isitshalo seqanda, ukhukhamba, izaqathe, upelepele, njll. Njl
6. Lwela ushukela ngamafutha
Isizathu sokukhulu ngokweqile akuyona amafutha, kodwa ushukela. Amafutha akhuthaza ukusutha futhi kubalulekile ukondla amaseli akho. Futhi kusiza ukulinganisela amazinga kashukela egazini. Faka amafutha anempilo kanye namaprotheni kukho konke ukudla nokudla okulula, kufaka phakathi amantongomane nembewu (equkethe amaprotheni), uwoyela womnqumo, uwoyela kakhukhunathi, ukwatapheya, nokudla okune-omega-3 fatty acids.
7. Lungela izimo eziphuthumayo
Udinga ukuqaphela izimo lapho ushukela wegazi lakho wehla khona ngenkathi usendaweni engakulungele ukudla okunempilo, njengesikhumulo sezindiza, ihhovisi, noma ipaki lezingane (njengoba ngithole kule mpelasonto). Qinisekisa ukuhlela ukudla kwakho izinsuku eziyi-10 zokukhipha ubuthi emzimbeni kusenesikhathi futhi ubeke ukudla okulula okunempilo okunjengama-alimondi, ama-walnuts, imbewu yamathanga, amajikijolo nemifino ukukusiza uhlale emgqeni futhi uphathe izifiso zakho zoshukela.
8. Phefumula ukuze uphume esimeni esinengcindezi.
Uma ucindezelekile, ama-hormone akho ayahlanya ngokoqobo. Amazinga eCortisol ayakhuphuka, aholele endlaleni, esiswini nasesitolo samafutha okhalweni, futhi kungaholela kuhlobo lwesibili sikashukela.
Ucwaningo lwangaphandle lukhombisa ukuthi ukuphefumula okujulile kusebenze inzwa ekhethekile ebizwa nge-vagus nerve. Ishintsha inkambo yezinqubo ze-metabolic, ephazamisa ukwakheka kwezitolo zamafutha futhi ibangele ukuthi kushiswe amafutha. Konke okudingeka ukwenze ukuze usebenzise i-vagus nerve imizuzu embalwa yokuphefumula okujulile, futhi le pranayama izosiza ukuthuthukisa ikhono lokuzindla.
9. Misa inqubo yokuvuvukala
Uma umsebenzi wokulwa nezifiso zoswidi nokudla okunesitashi kuyinto ehambelana nenqubo yokufakazela imfundiso kaFermat ngawe, naka okwenzekayo ngaphakathi emzimbeni wakho.
Ucwaningo lukhombisa ukuthi ukuvuvukala kungaba yimbangela yokungalingani kukashukela egazini, isifo sikashukela sangaphambi kosuku, kanye nohlobo lwesifo sikashukela sohlobo II. Umthombo ovame kakhulu wokuvuvukala (ngaphandle koshukela, ufulawa, namafutha we-trans) ukungabekezelelani kwabantu okufihlekile kokunye ukudla.
Izinkinga ezivame kakhulu yi-gluten (gluten) kanye nemikhiqizo yobisi. Gwema i-gluten nemikhiqizo yobisi izinsuku eziyishumi. Ngeke kube lula ukwenza lokhu, kodwa ngemva kwezinsuku ezimbili noma ezintathu ngaphandle kwabo, ngokuqinisekile uzozizwa unamandla amakhulu, ukhiphe isisindo futhi ubone ukuthi izimpawu eziningi ezingenampilo ziyanyamalala, njengoba kuba lula ukucindezela izifiso amaswidi.
10. Lala ngokwanele
Ukuntuleka kokulala kudala izifiso zoshukela nama-carbohydrate, ngoba ukungabikho kokuphumula okuvamile kuthinta ama-hormone esifiso. Impela hhayi ngendlela enhle.
Ukuhlonza nokutadisha ubudlelwano phakathi kokulala nokulangazelela amaswidi nokudla okunesitashi, ososayensi benze ucwaningo olubandakanya abafundi abachitha amahora ayisishiyagalombili kuphela embhedeni esikhundleni samahora ayisithupha anconyiwe ngosuku. Ukuhlolwa kukhombisile ukuthi abantu abasha abanjalo banokwanda kwamahomoni endlala, ukwehla kwezinga lamahomoni acindezela isifiso sokudla, kanye nokulangazelela okukhulu koshukela nama-carbohydrate alula. Esimweni esinjalo, hhayi ukwenza nje kuphela, kepha nokufunda ukuthi unganciphisa kanjani ukulangazelela amaswidi nokudla okunesitashi, awufuni nje.
Ukuthatha kulula: uma ungalali ngokwanele, awunawo amandla anele. Uma ungenawo amandla anele okugcwalisa leli gebe, udla ushukela olucoleka kalula.
Kuyiqiniso ukuthi kuyamangaza ukuthi ukulala kuyindlela engcono yokulwa nokudla ngokweqile. Ngosizo lokulala, awukwazi kuphela ukwehlisa okwesikhashana isifiso sakho esivunguvungu sokuzitika nge-custard muffin, kepha futhi ubulale izifiso zamaswidi nama-carbohydrate - ngakho-ke isisindo esiningi ngokweqile nayo.
Zama ukulandela le mihlahlandlela ngezinsuku eziyi-10 KUPHELA futhi uzojabula ngemiphumela.
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