Ngemuva kokukhuluma nge- Ukudla kwe-perricone futhi "izimangaliso" zayo ekunciphiseni isisindo, sikulethela namuhla i Iphayinaphu yokudla. Kuyindlela esebenza ukukhipha amanye ama-kilos ngokushesha ngezikhathi ezithile. Kodwa-ke, kungukudla okunomkhawulo kakhulu okungakuvumeli ukuthi udle ukudla okuningi. Enye yezinzuzo ezinkulu ukuthi ikusiza ukulawula lokho okudla ngokweqile, kepha inezinye izinkinga ezinkulu zezempilo.
Kule ndatshana sizocubungula kabanzi ngokudla uphayinaphu. Uzokwazi ukwazi izinga layo lokusebenza futhi usule ukungabaza kwakho ngakho.
I-Monodiet
Ukudla kwephayinaphu kubhekwa njengohlobo lwe-monodiet. Okungukuthi, ukudla okunesidina futhi okunomkhawulo. Umqondo ukuthi ungalahlekelwa amakhilogremu ambalwa ngokushesha ngomcimbi okhethekile futhi ubukeke unciphile. Ngokusobala, isisindo ozosilahla ikakhulu uketshezi olugciniwe.
Ukuphela kwamafutha kuyinqubo ehamba kancane futhi ebiza kakhulu. Kudinga ukwabiwa okuhle kwezakhi zomzimba, ukusilela okungaziwa kakhulu kwekhalori, ukukhuphuka komzimba (kufaka phakathi umsebenzi wenhliziyo nemithambo yegazi) kanye nokuvivinya umzimba okubalulekile (uma kungenjalo sizolahlekelwa isisindo ngesisindo semisipha).
Ukwehlisa isisindo ngohlobo lweziphuzo, vele unciphise kakhulu ukudla kwe-carbohydrate futhi ungeze isisu semvelo kuso. La ma-diuretics anomsebenzi wokuqeda uketshezi ngemizila ehlukene (ikakhulukazi umchamo). Ukuba wukudla okunomkhawulo maqondana nokudla, akuvumeli ukwethulwa kwenqwaba yezakhi zomzimba ezidingekayo ngumzimba. Ngale ndlela, sithola ukudla ukuthi Akunconywa ukuthi uqhubeke izinsuku ezingaphezu kwezingu-5 noma eziyisithupha ngaphandle kokuthola imiphumela emibi empilweni.
Yize ama-monodiet egxekwa kakhulu, angasetshenziswa ngezikhathi ezithile kumcimbi othile ongavamile. Cabanga ukuthi kufanele uye emshadweni futhi awukasitholi isikhathi sokuncipha, ungahlangana namakhilogremu ambalwa alahlekile ukuze amabhulukwe alingane. Esinye isici ukuthi ubukeka uzacile.
Kodwa-ke, noma ikuphi ukudla okuqeda ukudla okunikeza izakhamzimba (nokuningi uma kungukudla kwangempela), akunakulungela impilo yakho.
Kuyini ukudla uphayinaphu
Ukudla kwephayinaphu akunayo ingozi empilweni uma nje singenazo izinkinga zangaphambilini noma sikusebenzisa izinsuku ezimbalwa kuphela. Isikhathi esinconywayo kufanele sibhekwe ngaso sonke isikhathi futhi singeqiwa.
Kunokuhlukahluka kwalokhu kudla, kepha isisekelo sikaphayinaphu kuphela. Umdali walokhu kudla, uJoann Metzger, ulahlekelwe ngamakhilogremu angama-20 emavikini ayisithupha. Ngokunempilo, lokhu akunconyiwe. Kulawo kilos angama-20, uhudule isisindo semisipha noketshezi oluningi. Esifuna ukukulahla kakhulu kunamafutha, futhi lokhu akuyona into elula noma esheshayo ukulahlekelwa.
Ngabe ucabanga ngempela ukuthi ukube bekulula kangaka ukulahlekelwa ngamafutha, bekungewona wonke umuntu obezoba nomzimba wokuqina? Iqiniso lingenye into ngokuphelele.
Okuqukethwe yidlozi likaphayinaphu kudla uphayinaphu omusha ngosuku lokuqala. Kufanele udle ngezingxenye usuku lonke uphuze amanzi amaningi.uku. Amakhalori ambalwa kuphayinaphu kanye nomphumela wokuchama uzokudala ukuthi ukhiqize ukushiyeka kwekhalori okwedlulele futhi ulahlekelwe uketshezi oluningi olubuyisiwe. Kodwa-ke, lapho nje usudla okuthile okujwayelekile futhi, uzobuyisa ama-kilos ngomphumela owaziwayo owenziwe kabusha. Lokhu kungenxa yokuthi okulahlekele akusiwo amafutha futhi uketshezi luyatholakala ngokushesha lapho siphinda sidla ama-carbohydrate.
Uphayinaphu lunamakhalori amancane futhi lunamanzi amaningi. Umphumela we-diuretic uhlanganiswe nokuqukethwe kwawo kwe-fiber ephezulu kubenza babe nomthelela omkhulu ekunciphiseni isisindo. Lokhu kudla kungakusiza uma ugcina amanzi ngokweqile emzimbeni. Ukuqumba okuqhubekayo, ukugaya ukudla okungafanele noma i-cellulite kungancishiswa kakhulu ngokusetshenziswa kophayinaphu.
Izakhiwo zikaphayinaphu
Uphayinaphu kufanele udliwe usanda kuvuthwa. Akukho okuzokuthatha ngesiraphu noma nganoma iyiphi enye ifomethi. Kungakuhle ukuthi uyidle isanda kusikwa ukuze wonke amavithamini agcinwe kahle. Uma udliwa ngokulinganisela, uphayinaphu uwukudla okuhle kakhulu. Ku-100 gr ngamunye wokudla, uphayinaphu unama-kcal angama-50 kuwo ama-10 gr angushukela. Lo shukela wenziwe nge-fructose. Nazi izakhiwo zikaphayinaphu ngamagremu ayi-100:
| Amakhalori | 50,76 kcal. |
| Amafutha | I-0,40 g. |
| I-cholesterol | 0 mg |
| Isodiyamu | 2,10 mg |
| Ama-carbohydrate | I-10,40 g. |
| Intambo | I-1,90 g. |
| Ushukela | I-10,40 g. |
| amaprotheni | I-0,44 g. |
| I-Vitamin A | 6,13 ug. |
| I-Vitamin C | 14,99 mg |
| Vitamin B12 | 0 ug. |
| Calcio | 14,50 mg |
| hierro | 0,41 mg |
| Vitamin B3 | 0,39 mg |
Ukwenza ukudla uphayinaphu kubalulekile ukuthi ungayisebenzisi izinsuku ezingaphezu kwezingu-5 zilandelana. Ngaphandle kwalokho, lokhu kudla kungaba nemiphumela emibi empilweni nasemzimbeni. Khumbula ukuthi lokhu kungukudla okusetshenziswa ikakhulu lapho ufuna ukulahlekelwa ama-kilos ambalwa ngokushesha ukuze ubukeke ungcono noma ukuthi izingubo zikulingana kahle. Le micimbi ingaba umshado, ubhapathizo, isidlo sakusihlwa esibalulekile, njll.
Kumele ukhumbule ukuthi cishe emcimbini ofanayo ozowujabulela, uzobuyisa amakhilogremu olahlekile, ngoba ulahlekelwe uketshezi kuphela, awunawo amafutha.
Izincomo
Hambisana nezitsha zikaphayinaphu okungenani ezinye inyama enciphile ngaphandle kwamafutha. Kungaba yi-turkey, i-tuna noma inkukhu. Akufanele udle noma yiliphi ushizi oselukhulile, iziphuzo ezidakayo noma zamandla. Itiye futhi lingumbimbi omuhle ekulahlekelweni uketshezi nokuphuza amanzi amaningi ukuze ungaphelelwa amanzi emzimbeni.
Sincoma nokudla okungenani izipuni ezimbili zamafutha omnqumo ngosuku, ukunciphisa ukusetshenziswa kasawoti nezinongo, nokwenza umsebenzi othile womzimba.
Lokhu kudla kungenziwa yinoma ngubani ophilile futhi ongenayo i-colitis noma isifo sikashukela sanoma yiluphi uhlobo. Ngiyethemba ukuthi ngalezi zeluleko ungalahlekelwa lawo makhilogremu angeziwe kulowo mcimbi ongeke uphuthelwe kuwo futhi uhehe ngokomzimba.