"Isisindo sokulahleka, ukuzivocavoca kunye nokutya okunesondlo sokutya kwesifo sikashukela kuzo zonke iindawo ," watsho u-Osama Hamdi, MD, umlawuli wezonyango weprogram yokunyameka kwekliniki ekliniki yaseBoston, enxulumene neHarvard Medical School. UDkt. Hamdi ubonise ngobu bungqina obungqina bokuba iingcali zeSikolo seHarvard yezeMpilo zikarhulumente zigqibelele ukuba indlela yokuphila enempilo ekhuselekileyo ingakukhusela ama-90% amacala e-type 2 yeswekile. Into ephambili kukuba kuthathe inyathelo ixesha elide phambi kokuba ugqirha akhankanye ukuba unenkathazo.
Ukukunceda ukwenza oku, siza kukuzisa kwiindlela ezine eziphambili zenkqubo yokukhusela iswekile; phambi kwakho isicwangciso seveki ezine "ukulungiswa okukhulu komzimba" kunye nokutya kweqanda-protein yokulahleka kwesisindo.
Ukongeza kwinto yokuba amaqanda ayimithombo ephezulu kakhulu yeprotheni, iqukethe i-niacin, ephucula ingcamango, imemori kunye nomsebenzi wengqondo ngokubanzi. UDkt. Hamdiy ubalwa ukutya kweqanda ngendlela efanelekileyo yokuba izigulane azizange zithathe iivithamini ezongezelelweyo kwiinkqubo zokulahlekelwa ubunzima. Nangona kunjalo, ungayikhohlwa ngomsebenzi owenziwe ngokomzimba! Bamele babe nokukhanya, kodwa, kunjalo, gcina umzimba ucolile. I-cardio efanelekileyo-isebenza ngokulula, ibhukuda, "ifudumala" izakhiwo ze-gymnastic complexes.
Ngoku malunga nabanye abathathi-nxaxheba be-"parade": ukusuka kwiziqhamo ongenakukudla iibhanana, iidiliya, iimango, imihla kunye namakhiwane.
Iveki 1. Sihamba!
Injongo yakho: isiqingatha seyure umsebenzi womzimba (ukuhamba, ukuhamba ngebhayisikili, ukubhukuda okanye izakhiwo zesebenzi zendawo) kunye nemisebenzi eyongezelelweyo yomzimba - ukuphakamisa izisindo, ukunweba - okukhethayo.
Imenyu yeveki yokuqala
Zokumva:
- 2 amaqanda abilisiwe, isiqingatha se-orange (iidipefruit).
Izondlo:
- Nasiphi isiqhamo, ngaphandle kwamabhanana, iidiliya, imango, imihla, amakhiwane. Ubungakanani obungenamkhawulo;
- inkukhu, iphekwe ngaphandle kwesikhumba;
- utywala, utamatisi kunye nomsizi omhlophe kunye nomxholo weoli ophantsi kakhulu ungayifumana.
Izinketho zokutya:
- Amaqanda abilisiwe, i-orange okanye i-grapefruit, amaqabunga e-lettuce (apho ungongeza khona ukhukhamba, utamatisi, i-kroti kunye nepelepele);
- inyama ebisiweyo (ngokuthethileyo i-fat fat-fat);
- imfucu ebosiweyo okanye intlanzi, i-lettuce, i-grapefruit (i-orange);
- imifuno ebilisiwe (khetha ezi zinto zilandelayo: i-zucchini, isitshalo seqanda, i-zucchini, iimbotyi, iinqathi, iigrasi ezihlaza).
Iveki 2. Thatha ulawulo lokutya
Zama ukuzalisa isiqingatha seplate yakho kunye nemifuno (kodwa ungafaki ibhotela, i-sauce okanye isinkwa kubo). Yidla enye yesine yesilinganiso sakho esiqhelekileyo senyama. Faka iibhontshisi, amaqanda, i-tofu ekudleni kwakho.
Lindela imizuzu engama-20 emva kokutya. Oku kudla ngokwaneleyo ukuba ingqondo ifumane uphawu lokugcwalisa. Kwaye emva kweminye imizuzu engama-20 ukuphuka ungadla isahlulo esongezelelweyo, ukuba kuyimfuneko.
Imenyu yesibini yeveki
Iifomfesi zihlala zifana.
Kwimini isidlo, ukhetho olutsha lufakiwe:
- inyama ebisiweyo kunye namakhukhamba;
- Amaqanda aphekiweyo ama-2, i-fat fat fat and cheese;
- utamatisi, inyama ebisiweyo, iidiza (i-orange).
Isidlo:
- NgoMvulo-NgoLwesithathu: amaqanda athile abilisiwe, i-grapefruit okanye i-orange;
- NgoLwesine-uLwesihlanu: amaqanda ambalwa abilisiwe;
- NgoMgqibelo: isaladi yesithelo (ukwakheka: i-mandarin, i-orange, i-apula, i-peach kunye ne-melon);
- NgeCawe: nayiphi na indlela yokukhetha isidlo sasemini, oyithandayo.
Iveki 3. Sawubona Fiber!
Iintlobo zonke, iziqhamo, imifuno kunye nezinye izityalo ezizityebi zikhusela wena kwisifo sikashukela ngokuzalisa isisu kwaye ngexesha elifanayo ungadlulangali umzimba ngeekhalori, unciphisa ukwanda kwendalo kwinqanaba lezeshukela emva kokutya, kwaye unike izondlo ezifana ne-magnesium kunye ne-chromium. Iingcebiso ngekamva: sebenzisa iziqhamo eziphindwe kabini zemifuno kunye neziqhamo ngesidlo ngasinye.
Imenyu yesonto lesithathu
- NgoMvulo: nangaliphi na ixesha kunye nasiphi na isiqhamo sesityalo (abo babalwe ekuqaleni kwinqaku).
- NgoLwesibini: nangaliphi na ixesha kunye naluphi na umlinganiselo wemifuno ebilisiwe (bona iveki 1, ukhetho lokutya).
- NgoLwesithathu: nangaliphi na ixesha kunye naluphi na ubungakanani, iziqhamo kunye nemifuno ephekiweyo.
- NgoLwesine: I-Shrimp (enye inhlanzi) kunye nemifuno ebilisiwe.
- NgoLwesihlanu: inyama ephilileyo (ngaphandle kwemvana) okanye inkukhu.
- NgoMgqibelo: kwimenyu yoMvulo.
- NgeCawa: Imenyu yesiLibini.
Iveki 4. Ukunqanda amafutha
Njengoko uyazi, amafutha ahluke: "okulungileyo" (i-poly- kunye ne-monounsaturated) kunye "embi" (egcweleyo kunye namafutha atshintshe). Injongo yakho kukunciphisa inani lamanqwanqwa azaliswe ngamanqaku angaphantsi kwe-7% yenani leekhalori (malunga ne-14 amagremu ngosuku kunye nokuncinci kwi-2,000-calorie yokutya) kunye nokutya "amahle" amaxabiso ngamaxabiso athile.
Iseluleko ngekamva, emva kokuphela kokutya: yidla i-nut phakathi kokutya. Ziyimvelaphi yeoli "efanelekileyo" ye-monounsaturated. Ukudibanisa iincinci ezincinci (ezingekho ngaphezu kwe-1/4 indebe) kunye nemifuno eluhlaza eluhlaza kunokukunceda ukwanelise ukulamba kwakho ngokufanelekileyo kwaye ukhuselekile.
Imenyu yeveki yesine
Isethi yemveliso inikwa yonke imini. Ungadla naliphi na ixesha, kodwa ukubunjwa kunye nenani alinakuguqulwa.
NgoMvulo:
- Iingcezu ezi-4 zenyama ebisiweyo okanye ebilisiwe (okanye i-1/4 yenkukhu ephekiweyo);
- 3 utamatisi kunye no-4 ukhukhamba;
- inkunkuma yeThuna ngaphandle kweoli okanye ebilisiwe inentlanzi (200 g);
- 1 isilwanyana;
- iidrafruit (orange).
Lwe sibini:
- Iziqwenga ezi-2 zenyama ecokiweyo (ubunzima - engaphezulu kwe-1/5 kg);
- 3 utamatisi kunye no-4 ukhukhamba;
- 1 isilwanyana;
- 1 ipeyari (okukhethwa kukho: i-apula, i-orange, isonka se-ikhamonti okanye i-melon).
NgoLwesithathu:
- 1 tbsp. l. i-cottage cheese okanye ezimbini iisisi zomgubo omhlophe kunye nomxholo we-fat fat;
- imifuno ebilisiwe (200 g);
- 2 utamatisi kunye no-2 ukhukhamba;
- 1 isilwanyana;
- iidrafruit (orange).
NgoLwesine:
- inkukhu ephekiweyo okanye ephekiweyo;
- 2 utamatisi kunye no-2 ukhukhamba;
- 1 isilwanyana;
- iidrafruit (orange).
NgoLwesihlanu:
- iibini zeebisi ezibilisiweyo;
- 3 utamatisi kunye neqela lamaqabunga e-lettuce;
- iidrafruit (orange).
NgoMgqibelo:
- 2 izibilini zekhukhu eziphekiweyo;
- i-brynza (125 g) okanye i-1/8 kg ye-kottage shizi;
- 1 isilwanyana;
- 2 utamatisi, 2 ukhukhamba kunye ne yogurt;
- iidrafruit (orange).
NgeCawa:
- 1 tbsp. l. i-cottage cheese;
- 1 ibhanki yeTanan (qi niseka ukuba ukhethe enye ngaphandle kweoli);
- 2 utamatisi kunye no-2 ukhukhamba;
- imifuno ebilisiwe (200 g);
- 1 isilwanyana;
- 1 iidipefruit okanye i-orange.