Ukutya 80-10-10

Ngaba kukutya kokulahlekelwa kwesisindo okanye indlela yokuphila? Ziphendule ngokuzithethileyo, yintoni injongo ekuqhubela kuyo ukutya okuluhlaza. Abahlanguli abanolwazi bathi le ncwadi malunga neDocklas Graham yokutya kwama-80-10-10 kukuqokelela ulwazi olubalulekileyo noluthembekileyo ngokutya okuluhlaza, xa ulifunde, awudingi ukufundwa nayiphi na imithombo.

Ngoko ke, phambi kokuxoxa ngokuchanekileyo kokukhetha kwakho, makhe siqwalasele oko kukutya okuluhlaza kukutsho ngoDouglas Graham.

Douglas Graham

UDkt. Douglas Graham ungumdlali, umqeqeshi kunye neengcali kwindlela yokuphila enempilo. Wayengumcebisi kaMartina Navratilova, uDemi Moore, uRonnie Grendissohn nabanye abantu abaninzi abadumileyo. UGraham ungumsekeli wenani lemibutho ekukhuselweni kwendalo, imifuno kunye nokutya okuluhlaza , rhoqo iqhuba iisemina, ikhokelela ikholam kwiimagazini ezihamba phambili zaseMelika. Ngokuphathelele ukutya kwakhe, uDouglas Graham uye wayidla ukutya okuluhlaza iminyaka engama-27.

Ukutya 80-10-10 - oku akusiyo kuphela i-brainchild kaDouglas Graham, wakhupha ezinye iincwadi ezinje.

1. "Isikhokelo kwiindlela zokupheka kwamandla aphezulu";
2. "Ukungabikho kwengqolowa";
3. "Ukutya nokuvelisa amandla."

Ukutya okuKhulu

Ngokomgaqo, ukutya kwezinto eziluhlaza kwenziwe nguDouglas. Ukuhambelana nomgaqo 10 80 10, awusadingeki ukukhalaza ngokungabi nantlungu nangobungozi bokutya okuluhlaza, akuyi kuba neengxaki zokutywala i-toxicosis, utyumbe, awuyi kulahlekelwa sisisindo somzimba, kodwa, ngokuchaseneyo, ulahlekelwe ngumnqhamo ogqithisiweyo.

Umgaqo 80-10-10 uthetha:

• ubuncinane i-80% yesondlo iqukethe i-carbohydrates;
• ubuninzi be-10% yesondlo - iiprotheni;
• ubuninzi be-10% yesondlo ngamafutha.

Ngokuqhelekileyo abantu bahlala phantsi ngenxa yokutya okuluhlaza kungekhona kwimimiselo yehlabathi, kodwa ngenxa yokufumana inzuzo-eyincinci. Kodwa yintoni into ekumangalisa ngayo abo, abazinikezela ingca kunye nemifino, musa ukulahlekelwa igrama! Kubonakala ngathi amanqatha ayinanto yokuthabatha, kodwa uGraham utyhilela kuthile inyaniso ecacileyo - xa umntu eba ukutya okuluhlaza, uzama ukuhlawulela iiprotheni zezilwanyana kunye nezinye ukutya eziphezulu. Yonke into ayifumanayo ekutheni uyisitya, isonka kunye nembewu. Ngokuphathelele imifuno yemifuno, njengama-avocados, amantongomane, uGraham ukhuthaza ukuba ungadli ngaphezu kwesithathu ngeveki.

Imenyu

Okokuqala, ukutya okuluhlaza kudla kuphela loo miqhamo kunye neziqhamo , ukutya okuthi, abayikubulala isityalo ngokwaso. Okwesibini, imifuno neziqhamo, kunye neentlobo ezahlukeneyo, kufuneka zidliwe ngokwahlukileyo.

Nasi umzekelo wokunikezelwa kwamandla 80 10 10:

• isidlo sasekuseni - 2 kg yevengeni;
• isidlo sasemini - ½ kg yebhanana kunye ne ½ kg yemango;
• isidlo sesitamatisi isobho ngepilisi kunye nesaladidi;
• i-dessert - ½ kg yeebhilikri.

Njengoko uyakubona, izabelo zinomdla kwaye akunakwenzeka ukuba uhlale ulambile emva kweekhilogram ezimbini zevangeloni (ubuncinane, akukho nto enye iya kufakwa kwisisu sakho). UDkt. Graham uthi le mali iyimfuneko kwisethi epheleleyo yeekhalori.

Ezemidlalo kunye nokutya okuRaw

Ngelo xesha, uDouglas Graham akaqinisekisi ukuba kukho na iziphumo ukuba awuhambanga isicwangciso soqeqesho. Yaye iqukethe iiklasi ze-aerobics kunye neeklasi ezintathu zamandla ngeveki. Kule nto yonke, uGraham uyongeza ubuthongo obugcwele, ilanga kunye namanzi.

Ukutya Okuninzi kunye nokuLahleka kwesisindo

Umdali wokondla u-80-10-10 akachasani into yokuba abaninzi abantu bayayiphulaphula Iingcebiso azikho kwiinkalo zendalo esingqongileyo, kodwa ukuze ulahlekelwe isisindo. Ukongezelela, utsho ngokunyanisekileyo kwincwadi yakhe ukuba le nto yokutya yenzelwe ukunciphisa umzimba, okanye ukwenza umkhwa wokulawula imifuno nezithelo ekudleni kwansuku zonke.

UDkt. Graham uqinisekile ukuba umntu oye wavakalelwa kukuba ubulungiseleli bokutya okuluhlaza elukhumbeni lwakhe akayi kubuya ebudeni bakhe obudlulileyo.

Asiyi kuthetha namhlanje ngeengozi zokutya okuluhlaza. Ukuxinezeleka, okukhokelela ekutshintshisweni okukhulu ekudleni, okuhlala iminyaka eyiwaka-kubonakala.