Funda mayelana nokudla kweqanda elibilisiwe lokulahlekelwa isisindo

Funda mayelana nokudla kweqanda elibilisiwe lokulahlekelwa isisindo

Isisindo esiningi sibhekwa njengenye yezinkinga zempilo ezivame kakhulu nezicasulayo abantu abaningi abafuna ukuziqeda.

Kulo mongo, ukudla kweqanda elibilisiwe kuwuhlelo lokulahlekelwa isisindo oluhlanganisa ukudla amaqanda abilisiwe okungenani isidlo esisodwa nsuku zonke, ngokusho kweNew York Post. Kodwa ingabe iphumelela ngempela?

Akuyona inkimbinkimbi

Ochwepheshe banemibono ethile mayelana nokudla, okuthembisa ukusiza abantu ukuba balahlekelwe amakhilogremu angu-25 (cishe amakhilogremu angu-11) emasontweni amabili nje.

Ukudla kwachazwa okokuqala encwadini ka-2018 enesihloko esithi "I-Boiled Egg Diet: Indlela Esheshayo Nelula Yokwehlisa Isisindo!" Ibhalwe ngu-Ariel Chandler. Yize ukudla kukhuthazwa kakhulu endaweni ye-TikTok, kukhona nosaziwayo abalandela ukudla, futhi kuthiwa uNicole Kidman udle ukudla kweqanda elibilisiwe ngaphambi kokudlala ifilimu ethi "Cold Mountain."

Ukudla akuyona inkimbinkimbi noma kunzima ukulandela. Ukudla kwasekuseni kufaka okungenani amaqanda amabili nesithelo esisodwa, ngenketho yokufaka imifino noma iphrotheni ene-carb ephansi. Isidlo sasemini nesidlo sakusihlwa sihlanganisa amaqanda noma amaprotheni angenalutho, ngaphezu kwemifino ene-carb ephansi.

Ayinikezi ukudla okunomsoco

Kungenjalo, wamukelekile ukuthi wengeze okunye ukudla neziphuzo njengeziphuzo ezingenamakhalori, inyama engenawo amafutha, imifino engenasitashi, izithelo ezine-carb ephansi, amafutha aphansi, amafutha, nanoma yiziphi izinongo noma amakhambi owathandayo.

Kulokhu, ukudla kufana nenqwaba yezinye izidlo ezine-carb ephansi.

"Lena inguqulo ye-calorie ephansi, ukudla okuphansi kwe-carb okuzokhuthaza ukwehla kwesisindo, kodwa ngeke kuqhubeke isikhathi eside futhi akuhlinzeki umzimba wakho ngokudla okunomsoco," kusho isazi sokudla okunomsoco eNew York City u-Erin. I-Palinsky-Wade.

Ukudla okunqatshelwe ukudla

Uveze ukuthi kuningi ukudla okunqatshelwe ukulandela ukudla kwamaqanda abilisiwe, okuhlanganisa:

- Isinkwa, i-pasta, i-quinoa, i-couscous nebhali.

-Imikhiqizo yobisi ehlanganisa ubisi, ushizi kanye neyogathi.

-Amazambane.

-imbewu yommbila.

-Uphizi, ubhontshisi nezinye izidumba.

-Izithelo ezifana nobhanana, uphayinaphu nomango.

-Iziphuzo ezinoshukela ezifana nesoda, ijusi, itiye elimnandi, neziphuzo zezemidlalo.

Ukulahlekelwa kwamanzi

Ngenxa yale mikhawulo, ukudla kungase kube nzima ukulandela isikhathi eside kubantu abaningi. "Lena yindlela yokudla enemingcele futhi engalinganiseli engase iholele ekuntulekeni kokudla okunomsoco esikhathini eside futhi ayizinzile," kwengeza uPalinski-Wade.

Kodwa naphezu kwalezi zinkinga, abantu ababelandela ukudla babika impumelelo ethile yesikhashana. Othile ku-TikTok uthe ulahlekelwe ngamaphawundi ayi-5 ngesonto elilodwa. Omunye uqhubeke wathi: “Uhlelo lusebenzile impela.

Nokho, omunye umuntu wenza isikhalo esivame kakhulu, ethi, “Ukudla kwamaqanda kuzokushisa ngenxa yamaqanda. "Ngikwenzile futhi kwasebenza, kodwa ngiyawazonda amaqanda manje."

UPalinski-Wade uyavuma ukuthi i-dieters ingase ibone ukwehla kwesisindo ngenxa yokuthi ukudla kweqanda kuncane kukho kokubili ama-kilojoule nama-carbohydrate, echaza ukuthi “ukuncipha kwesisindo sokuqala kuzohlanganisa ukuncipha kwamanzi, okuholela emiphumeleni emangalisayo kodwa hhayi ukulahlekelwa okungokoqobo kwamafutha omzimba.” .

Udokotela noma isazi sokudla

Ukukhathazeka okukhulu, ngokusho kukaPalinsky-Wade nabanye ochwepheshe kanye nabantu abaye bazama ukudla, ukuthi nakuba ukudla kungase kube kuhle amasonto ambalwa, akuhlali isikhathi eside.

Khona-ke, uzogcina usuthola sonke isisindo osilahlekele nokunye okwengeziwe ngoba abantu bavame ukudla ngokweqile ngemva kokulandela ukudla okunemingcele kakhulu, kusho uPalinsky-Wade. Indlela ehlakaniphile iwukukhuluma nodokotela noma isazi sokudla ukuze nixoxe ngohlelo lokudla olunempilo, lwesikhathi eside.

Inothe ngemisoco

Kufanele kuqashelwe ukuthi amaqanda anothe ngezakhi zomzimba futhi angase abe ingxenye enempilo yokudla okuphelele, njengoba enikeza amazinga aphezulu kavithamini A, uvithamini B12, uvithamini D, i-riboflavin (uvithamini B2), i-biotin (B7), i-selenium, kanye ne-selenium. iodine, ukubala okumbalwa. .

Futhi iqukethe amanani aphezulu e-cholesterol namafutha agcwele, okungase kube nokungabaza kubantu abakhathazekile ngamazinga abo e-cholesterol, ngakho-ke kubalulekile ukukhuluma nodokotela ngaphambi kokugxumela ekudleni okucebile ngamaqanda.

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