Kusukela enkathini ye-low-carb kuya ku-carnivore phenomenon, izitayela zokudla zinjalo inala. Skrola inkundla yezokuxhumana futhi iwuchungechunge olungapheli lwezeluleko. Kodwa uma kunento eyodwa evezwa yilezi zitayela, kuwukuthatheka kwethu sonke ngokulungisa okusheshayo, okuguqulayo. Umphakathi uthanda indlela enqamulelayo eya empilweni engcono—sifuna imiphumela esheshayo. Kodwa-ke, njengoMeluleki Wezokudla, ngingafakazela ukuthi inhlalakahle yangempela ayakhelwe phezu kwezimfashini zesikhashana. Futhi ayitholakali ku-craze yakamuva. Kusezisekelo ezingezona ezocansi ebesizazi kudala. Ngalokho emqondweni, singena ezenzweni zokudla okunomsoco eziphelelwe yisikhathi, kungani zingasasinikezeli, kanye nendlela yokwamukela isu lezempilo lesikhathi eside.
Isithombe esifakiwe sengxoxo yethu no-Sanne Vloet ka-Michelle Nash.
Edie Horstman
U-Edie ungumsunguli webhizinisi lokuqeqesha okunomsoco, Wellness with Edie. Ngesizinda sakhe nobuchule, ugxile kakhulu kwezempilo yabesifazane, okuhlanganisa ukuzala, ibhalansi yamahomoni, nempilo yangemva kokubeletha.
Ukusuka Ekuvinjelweni Kuya Ekondlekeni
Njengoba ukuqonda kwethu ngokudla okunomsoco kwanda, kanjalo nolwazi lwethu lokuthi yini ngempela kuzuzisa inhlalakahle yethu. Asisaboshiwe ngamaphekhi okudla okulula anemikhawulo eqinile yekhalori noma sesaba ukudla okunomsoco (okungukuthi amaqanda!). Namuhla, kunokugcizelelwa okwandayo ekugqugquzeleni imizimba yethu amandla azinzile, amahomoni alinganiselayo, kanye nempilo iyonke. Kuwushintsho oluqabulayo—olukhuthaza ukondla ngaphezu kokuvinjelwa.
Ukubuyela Eziyisisekelo
Ezweni elichichima ukudla okusha, kulula ukubanjwa ukweqisa. Kodwa iqiniso, impilo ehlala njalo ayikona ukugxuma usuka komunye umkhuba uye komunye. Kumayelana nezisekelo. Bawumgogodla weqiniso wendlela yokuphila elinganiselayo. Lezi zinsika esezinesikhathi eside—ukudla okuphelele, ukunyakaza kwansuku zonke nokulala kahle—zinikeza okuthile okubaluleke kakhulu kunezithembiso eziwubukhazikhazi. Zisisiza ukuba sakhe isisekelo esiqinile sesikhathi sethu samanje futhi ikusasa uqobo. Ngokwamukela lezi zinto ezibalulekile, singashiya ngemuva umsindo wezimfashini ezidlulayo.
1. Inkathi Yamafutha Aphansi: Kungani Ukungabi Namafutha Kungesona Isihluthulelo Sempilo
Ake siqale nge-craze edume kabi enamafutha aphansi. Ishanele phakathi neminyaka yama-80s kanye nama-90s, iheha abathengi ngesithembiso sokwehlisa isisindo kalula. Abathengisi basizakala ngokwesaba kwethu amafutha, bagcwalisa amashalofu egrosa ngemikhiqizo egayiwe, engenawo amafutha (equkethe ushukela owengeziwe kanye nezithako zokwenziwa). Kodwa manje siyazi ukuthi le ndlela inephutha elikhulu. Amafutha anempilo abalulekile ekukhiqizeni ama-hormone, ukusebenza kobuchopho, ngisho nempilo yenhliziyo. Ngokuzinqamula, sizishaye indiva imisoco ebaluleke kakhulu esekela yonke into kusukela ekusutheni kuye kushukela osegazini ozinzile.
Imfashini enamafutha aphansi ngaphandle. Ngenhlanhla, imfashini enamafutha aphansi iye yachithwa, yenza indlela yamafutha anempilo.
Amafutha anempilo phakathi. Ukwatapheya, amantongomane, imbewu, ukhukhunathi, amafutha omnqumo, izinhlanzi ezinamafutha, njll. zithatha indawo yazo efanele emapuletini ethu.
2. Impi Yamaqanda: Ukuqaqa Iqiniso NgeCholesterol
Iminyaka eminingi, amaqanda ayethukwa ngokuthi ane-cholesterol ephezulu, okwenza abaningi bawagweme ngoba besaba ukulimaza impilo yabo yenhliziyo. Nokho, isayensi yanamuhla iye yabonisa ukuthi icholesterol yokudla inethonya elincane kucholesterol esegazini—kubantu abaningi. Amaqanda awumthombo onamandla wezakhi, ahlinzeka ngamaprotheni, amavithamini, namaminerali asekela yonke into kusukela ekuzaleni kuya empilweni yobuchopho.
Vilifying amaqanda kuyinto ngaphandle. Lo mkhuba wokudla osuphelelwe yisikhathi ngokubonga unikeze ithuba ekuqondeni ukuthi amaqanda angaba yingxenye yokudla okunomsoco, okunempilo.
Amaqanda akhuliswe emadlelweni phakathi. Uma kungenzeka, khetha amaqanda akhuliswe emadlelweni. Uzothola isamba esikhulu semali yakho yokudla.
3. 90-Calorie Snack Packs: Kungani Ukudla Kwangempela Kuhlala Kuwina
Khumbula lawo maphekhi ama-calories angu-90 agcwele amakhukhi acutshunguliwe, ama-chips, nokunye ukudla okwenziwayo? Lezi zidlo ezidliwayo ezinamakhalori aphansi zathengiswa njengendlela ekahle yokugcina ama-calories ehlolwa, kodwa ngokuvamile zazigcwele izithako zokwenziwa. Ingasaphathwa eyokuthi babenganelisi neze. Manje, siyakuqonda lokho izinga okubaluleke ngaphezu ubuningi (ikakhulukazi uma kuziwa kumabha amaprotheni!).
Amaphakethe wesnack acutshungulwe kakhulu ngaphandle. Sezadlula izinsuku zokuthembela kumaphekhi okudla acutshungulwa kakhulu, anekhalori ephansi asishiye silangazelela okwengeziwe. futhi ngokuvamile kuholela ekushayekeni kweshukela egazini phakathi nezinsuku zantambama.
Ukudla okungama-snacks kukhona phakathi. Ukudla okulula okungenamsoco kusisiza ukuba singakhathazeki kancane ngokuhlala ngaphakathi kwebanga eliqinile lamakholori nokuningi mayelana nokukhetha izinketho ezigcwalisayo futhi ezinomsoco ngempela. Izintandokazi zethu? I-apula elinebhotela le-alimondi, iyogathi yesiGreek ene-granola eyenziwe ekhaya, i-hummus enemifino, kanye noshizi we-cottage ku-toast. Lokhu kunikeza amandla ahlala njalo, okwenza lo mkhuba wokudla osuphelelwe yisikhathi ube yinto yesikhathi esedlule.
4. I-Juice Hlanza I-Craze: Lapho Incane Ihlale Ingaphezulu
Ukuhlanza amajusi kwazuza ukuthandwa okukhulu njengendlela “yokusetha kabusha” umzimba (okungukuthi, ukukhulula amakhilogremu angafuneki ngokushesha). Nakuba i-juicing inikeza amavithamini, ayinakho i-fiber namaprotheni. Futhi lokhu kuholela ekukhuphukeni kukashukela egazini kanye nokuphahlazeka—ukwanda izifiso zikashukela. Ukwengeza, lezi zihlanza zivame ukuba nama-kilojoule aphansi kakhulu, anganciphisa i-metabolism.
Ijusi ihlanza ngaphandle. I-Sayonara, amajusi afaka ushukela egazini. Izithelo nemifino egcwele, ejatshulelwa ngendlela yazo yemvelo, ecebile i-fiber, isekela indlela esimeme yezempilo—akudingeki ukusika amakhalori ngokwedlulele. Okungenani, shintsha ijusi yakho ukuze uthole i-smoothie enomsoco.
Ukudla okulinganiselayo kukhona phakathi. Akuyona imfihlo ukuthi ukudla okuphelele, okunomsoco kungcono kakhulu empilweni namandla esikhathi eside. Ngaphezu kwalokho, isibindi sakho nezinso kungaphezu kokukwazi ukukhipha ubuthi emzimbeni wakho ngaphandle kwesidingo sokuhlanza okudlulele, okuncishwe izakhi.
5. “I-Carbs Are Enemy” Ingqondo: I-Carbs Ayiyona I-villain
Omunye umkhuba wokudla okuphelelwe yisikhathi? Ukuntuleka kwama-carbohydrate. Nakuba ukudla okune-carb ephansi (njenge-Atkins ne-keto) kusalokhu kudumile, ngokuvamile akunaki iqiniso lokuthi ama-carbohydrate okuyisisekelo ukuze uthole amandla—ikakhulukazi kwabesifazane. Ukukhipha ama-carbohydrate ayinkimbinkimbi kungaholela ekuntulekeni komsoco futhi kube nomthelela omubi emoyeni, amandla, umjikelezo wokuya esikhathini, nokulala.
Ukusika ama-carbs kuyinto ngaphandle. Sezadlula izinsuku zokubona ama-carbohydrate njengesitha. Ukusika ama-carbohydrate ngokuphelele ngokuvamile kuholela emandleni aphansi, izifiso, kanye namaphethini okudla angenakulinganiswa. Esikufundile ukuthi izindlela ezikhawula ngokweqile zivame ukusibuyisela emuva, zisishiye singenelisekile futhi sincishwa ukudla okunomsoco.
Ukukhetha ama-carbohydrate ayinkimbinkimbi phakathi. Namuhla, samukela ama-carbohydrate ayinkimbinkimbi—njengobhatata, i-quinoa, nezinhlamvu eziphelele—njengengxenye ebalulekile yokudla okunomsoco. Ehlanganiswe namaprotheni namafutha anempilo, ama-carbohydrate ayinkimbinkimbi angabambisene abanamandla ohambweni lwethu lwezempilo.
6. Iziswidi Zokwenziwa Yonke Indawo: Kungani Zingezona Inketho Enempilo Kahle
Emzamweni wokugwema ushukela, abantu abaningi baphendukela kuma-sweeteners okwenziwa, bekholelwa ukuthi bawukukhetha “okunempilo”. Kodwa-ke, ucwaningo manje lukhombisa ukuthi ama-sweeteners okwenziwa angaphazamisa impilo yamathumbu, aguqule imetabolism, ngisho ukwanda izifiso zokudla okumnandi. Izinketho zemvelo-njengoju olungaphekiwe nesiraphu ye-maple ehlanzekile-manje zibonwa njengezinketho ezingcono. Ukuqhela kulo mkhuba wokudla ophelelwe yisikhathi kusize abantu baphinde baxhumane nezinambitheka zangempela, ezigculisayo.
Ama-sweeteners okwenziwa ngaphandle. Ama-sweeteners okwenziwa kungenzeka abonakale njengokushintshisana ngoshukela, kodwa afakazele ukuthi eze nenqwaba yezinkinga ezihlobene namathumbu. Njengoba abantu abaningi bebheke ukondla imizimba yabo, ukugxila kuye kwasuka ezintweni ezithatha indawo zikashukela ezigaywe ngokweqile ezivame ukugeja uphawu lokunambitha. futhi impilo.
Amashukela ahambisana noshukela egazini phakathi. Izinketho ezifana noju oluluhlaza, isiraphu ye-maple ehlanzekile, ngisho nezishukela ezine-glycemic ephansi (njenge-monk fruit ne-stevia) zinikeza indlela enempilo kakhudlwana yokujabulela ubumnandi kuyilapho ulawula ushukela wegazi. Le ndlela igwema ubungozi bezempilo obufihlekile bezithasiselo zokwenziwa.
7. Ukwesaba Usawoti: Indlela Elinganiselayo Yesodium
Iminyaka eminingi, i-sodium ibibonwa njengesitha somphakathi inombolo eyodwa, ene-sodium ephansi konke egcwala amaphaseji esitolo segrosa. Nakuba i-sodium eningi ingabangela umfutho wegazi ophakeme, usawoti ubalulekile ekulinganiseni kwe-electrolyte, ukusebenza kwezinzwa, kanye ne-hydration. Kulezi zinsuku, kugxilwe ekukhetheni usawoti wekhwalithi ephezulu kanye nokugwema ukudla okugaywe ngokweqile, kunokugxila kakhulu ngokuqukethwe kwe-sodium ekudleni okuphelele.
Ukwesaba i-sodium ngaphandle. Iminyaka eminingi, i-sodium yayihlanjalazwa, kugcizelelwa kakhulu ukuyinciphisa ngazo zonke izindleko. Lo mcabango waholela ekwenyukeni kokunye okune-sodium ephansi, okuvame ukwenziwa ngezithako zokwenziwa noma ezingenawo amaminerali abalulekile.
Ukukhetha izinga likasawoti kuyinto phakathi. Esikhundleni sokwesaba i-sodium, ukugxila kushintshele ekukhetheni usawoti omningi, ocebile ngamaminerali njengosawoti wase-Himalayan pink noma usawoti wasolwandle. Lawa masawoti ahlinzeka ngamaminerali abalulekile futhi asiza ekugcineni ukugeleza kwamanzi ngendlela efanele, konke kuyilapho usekela imisebenzi yemvelo yomzimba wakho (uma udliwe ngokusesilinganisweni).
8. Amatiye Okunciphisa Isisindo kanye Nezinja Ze-Detox: I-Trend That Gone Cold
Ukuncipha kwesisindo kanye nama-detox teas athi anikeza imiphumela esheshayo yokuncipha kwamakhilogremu, kodwa amaningi awo aqukethe ama-laxative/ama-diuretics angase acindezele isimiso sokugaya ukudla. Lawa matiye ayisibonelo esihle semikhuba yokudla ephelelwe yisikhathi ekhuthaza ukwehla kwesisindo esisheshayo, okungasimeme (bubula). Namuhla, siyaqonda ukuthi impilo yeqiniso imayelana nemikhuba engaguquki, eyondlayo—hhayi ukulungisa ngokushesha.
Ukuphuza itiye le-detox kuyinto ngaphandle. Ukuncipha kwesisindo kanye nama-detox teas athembisa ukulungiswa okusheshayo, ngokuvamile ngezithako eziyingozi eziphazamisa ukugayeka kokudla futhi okuholela emiphumeleni engasimami.
Ukujabulela isiko itiye kuyinto phakathi. Kunokuba ufune ukwehlisa isisindo ngokushesha, gxila ekujabuleleni isiko letiye elipholile elisekela inhlalakahle yonke. Ukukhetha izinga eliphezulu, itiye le-herbal elinezici ezizuzisayo-ngaphandle kwemiphumela emibi-kuyinkambo entsha yempilo yesikhathi eside.
9. Akukho Ukudla Ngemva Ko-7 PM: Kungani Isikhathi Singakuchazi Ukudla Kwakho
Umthetho othi “ungadli ngemva kuka-7pm” waduma ngenkolelo yokuthi ukudla kwasebusuku kudala ukukhuluphala. Nokho, ucwaningo manje lubonisa ukuthi kukhulu mayelana ini futhi malini udla, kunokuba nini uyadla.
Ukungadli ngemva kuka-7pm ngaphandle. Okokuqala nokubaluleke kakhulu, umzimba wakho “awucimi” ebusuku. Ngenkathi umzimba wakho kwenza ngokwemvelo yehlisa ijubane kusihlwa, ayiyeki ukugawula ukudla ngemva kwesikhathi esithile. Ukudla kamuva ngeke kudale isisindo ngaphandle uma kuholela emalini eningi yekhalori. Ukwengeza, ukudla kwasebusuku kakhulu—ngokwakhona—akukona ngempela okungenampilo. Okukhethayo kubalulekile. Okokugcina, ukudla okusekelwe ngesikhathi (kunokulamba) kungaphazamisa indlala yemvelo nokusutha komzimba wakho.
Ukulalela izinkomba zokulamba kwakho phakathi. Uma ulambile ngempela kusihlwa, ukudla okulula okuncane, okuminyene kwezakhi zomzimba kungase kusize ukuzinzisa ushukela osegazini futhi kusekele ukulala okuzolile!
10. Ukubala Amakhalori kanye Nokudla Okunomkhawulo: Ukuthola Inkululeko Ekondlekeni
Isiko lokubala amakhalori kwenze abaningi bagxila kakhulu ezinombolweni kunokondleka kwangempela. Le ndlela ngokuvamile yayiholela emizweni yecala, imingcele, futhi ekugcineni—ukutubeka. Manje, sibeka phambili ukulalela imizimba yethu futhi sibona ukuthi impilo ayichazwa ngezinombolo eziqinile. Lokhu kuqhela ekuthatheni amakhalori kuye kwanika abaningi bethu amandla okugxila ekutheni ukudla kusenza kanjani ukuzwaesikhundleni sokubala kwawo amakhalori kuphela.
I-Calorie obsession ngaphandle. Nakuba ukulandelela okuthile kungaba usizo, ukugxila kakhulu “ngamaphuzu” noma “ama-macros” kwenza ukudla kucindezele abaningi futhi akuzange kuthuthukise ubuhlobo obunempilo nokudla.
Ukudla ngenhloso phakathi. Esikhundleni sokulungisa izibalo zamakhalori, ukugxila kushintshele ekudleni ngokucabangela nenjongo. Le ndlela isikhuthaza ukuba silalele imizimba yethu, sazise ukunambitheka kokudla kwethu, futhi siqonde ukuthi ukudla okuhlukahlukene kusenza sizizwe kanjani. Ngokubeka kuqala ukondliwa kunezinombolo, samukela indlela eyanelisa kakhulu yokujabulela ukudla.
Ukunika Amandla Umzimba Wakho Ngokudla Kwangempela, Okuphelele
Lezi zindlela zokudla okunomsoco kungenzeka ukuthi zake zachaza isiko lempilo. Kodwa njengoba isayensi ithuthuka, kanjalo nendlela yethu yokudla nempilo. Ngokushiya imikhuba evimbelayo, eqhutshwa ukwesaba, ekugcineni singamukela indlela yokudla enomsoco nelinganiselayo. Ngokudla okuphelele, amafutha anempilo, kanye nengqondo enikeza amandla, singakwazi ukuphemba imizimba yethu ukuze sibe namandla, ukuzethemba, namandla—hhayi ukuswela. Nakhu ukugubha ulwazi oluthe xaxa, oluphelele, kanye okomuntu siqu indlela yokudla.
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