Isitshixo kwisondlo esifanelekileyo seqhekeza yintlobo yokutya kunye nexesha lokutya. Ngaloo mntu akaze alambile, kwaye amandla alo ahlala ephakamileyo. Oku kungenxa yokuba iziqhelo ezincinci zokutya okunempilo kunye nomthamo ophantsi we-fat, ukunciphisa indlala yomntu - kwaye ke umkhusele ekubeni angadli iikhalori ezingaphezulu. Esi sisiseko sabantu abaxhasayo kwi-fractional nutrition, ezicebisa ukuba zilahlekelwe isisindo, kwaye zikhethile amagama ngesiqubulo esithi: "Ukutya okuxhatshazwayo - kunokunciphisa umzimba!"
U-Harley Pasternak, umqeqeshi wobuqu baseHollywood, unikeza isicwangciso sakhe sesondlo esincinci sokulahlekelwa ubunzima. Injongo yalo ayikuphela kokunciphisa ubunzima kwisondlo esincinci, kodwa kwakhona ukuba ungabuyeli kwisisindo sawo sangaphambili kwikamva. U-Harley Pasternak uyakha umgaqo wakhe wesondlo esincinci kwizinto ezintlanu.
Amandla athathaka: Harley Pasternak kunye nokutya kwakhe ezintlanu
Kule ndlela yokutya, yonke into ithembele kumfanekiso 5. Ngamanye amazwi, lo mgaqo we-fractional nutrition for loss losses iquka imenyu yezinto ezinhlanu: i-carbohydrates ne-lowly glycemic index, 5 okanye ngaphezulu iigrams zendalo, ii-proteins eziphantsi kwe-fat, amafutha anempilo kunye nesiselo ngaphandle kweshukela. Kwaye kukho imfuno amahlanu amahlanu ngosuku. Oku kugcina amandla akho kwaye kugcina ingqiqo emzimbeni kunye nenani elincinane leekhalori.
Inkcazo ye-glycemic yemveliso ibalwa ngesiseko sokuba umzimba udinga ukwahlula i-glucose kwimveliso, eyenziwa ngumzimba womntu njengophethiloli, kwaye udlulise le glucose kwigazi. Iimveliso ngeenkcukacha ezincinci ze-glycemic - umzekelo, iziqhamo, imifuno kunye nobhontshisi - ukwandisa ipesenteji ye-glucose kwigazi kancane kancane. Oku kunceda umntu ukulawula ukutya kwakhe, kwaye ixesha elide liziva lipheleleyo.
Yintoni eyenza umgaqo okhankanywe ngasentla ukhankanywe kwintsikelelo enqabileyo kuninzi lwabaxumi be-Harley Pasternak ukungabikho kwemfuno yokubala ngokukhawuleza iikhalori ezidliwe. Nantsi oko umqeqeshi athi: "Ndicebisa abathengi bam ukuba bangabandakanyi ukubaluleka kakhulu kubungakanani besahlulo okanye ubunzima bokupheka, kodwa ukuthembela kwimilo elula. Xa ndithi ndifuna ukutya enye yenkuku yenkukhu, oku akuthethi ukuba kufuneka kubekho amabele anesibhozo. "
Ukutya okunesondlo, ngokusekelwe kukutya kwezinto ezintlanu, kuvumela ukuba "usuku olukhululekile" ngeveki, evunyelwe ukudla nantoni na oyifunayo. Eli qhinga lika-Harley Pasternak lisikisela ukuba umntu akanakuncitshiswa kangako kwizilingo ezinjalo ngeveki. Enyanisweni, uxwayisa abathengi bakhe ukuba baqonda "usuku olukhululekile" kungekhona njengethuba lokuzama konke abakubonayo phambi kwakhe, kodwa nje njengethuba lokuphumla kancane. "Yidla le bun okanye isiqwenga sekhekhe ofuna ukuyidla, kodwa yima apha," kusho u-Harley.
Ngaba umphumo wokutya ohlukeneyo?
"Ewe," iphendula i-Harley Pasternak. Nangona kunjalo, isondlo esahlukileyo sinokufaneleka ukulahleka kwesisindo kuphela ukuba ezi zilandelayo ziqwalaselwe ngqalelo:
- Udla ukutya nge-index ye-glycemic index. Kwintliziyo yepiramidi ye-GI ephantsi yimifuno - i-asparagus, i-artichokes, i-pepper, i-broccoli, i-cauliflower, i-celery, i-salads eluhlaza, amahlumela aseBrussels, ukhukhamba, i-eggplants, israyi, i-peas, i-tomato kunye ne-zucchini. Emva koko-i-legumes: ii-peas, iimbotyi, iilenti. Kwakhona, ezinye iziqhamo kunye namaqabunga - iipulole, i-apricot, i-strawberries, i-melon, i-cherry, i-oranges, i-grapefruit, i-kiwi, i-peaches, i-mandarins, iipereyari, iipinapali ezintsha, ama-blackberries.
- Umlinganiselo we-GI ubonakaliswe ngedrata, ilayisi engapheliyo, isinkwa esipheleleyo, ngelixa iphezulu ishukela, isonka esimhlophe, amazambane kunye nomgubo omhlophe.
- Imveliso ene-GI ephezulu ithatha indawo ngeeprotheni - intlanzi, inkukhu, inyama, umdlalo, amaqanda, i-yogurt, kunye nexabiso elincinci le-unsaturated oil - umnquma okanye i-oyile ephuziweyo, iinantyambo kunye neentlanzi ezinamanci.
- Musa ukulibala malunga nomlinganiselo we-30% - 70%, kuba kwintsikelelo yesahluko esenzayo ukulahlekelwa kwesisindo kubaluleke kakhulu. Lo mgangatho ubonisa ipesenteji yeeprotheni - amafutha kunye nokutya okunama-GI aphantsi, okubandakanya kwimenyu yakho.
- Yidla rhoqo. Ukutya okuncinci rhoqo, okusekelwe kwisikimu sesondlo esincinci ekulahlekeni kwesisindo, kugcina amandla akho kwizinga eliphezulu. Ngendlela efanayo, iintlobo eziphathekayo zeemveliso zinceda ukuziva utyiswa ixesha elide.
- Ukukhetha ukutya okuncinci. Endaweni yomnye "usuku olukhululekile", vumela ukuba udle inani elincinci lemveliso kwi "uluhlu olungavumelekanga" yonke imihla.
Ukugqiba ingxoxo malunga nokutya okweqhekeza, siphakamisa imenyu esondeleyo - ilandelwa nguEva Mentes noCatherine Hale:
Isidlo sasekuseni sokuqala
- I-Omelette ukusuka kwiqanda eli-1, isipinashi ecocekileyo kunye nama-mushroom, i-1 piece ye-rye bread.
Wesibini isidlo sakusasa
- 1 ukukhonza kwe-kiriki ushizi kunye ne-apula eli-1.
Isidlo
- Ii-eggplants ezifakwe kwi-2.
Ngomso wamva
- 1 iipareji eziphakathi kunye neetoni ezili-10 okanye iinantambo.
Isidlo
- 200 amagremu e-broccoli abilisiwe kunye ne-salmon ebhakiweyo kunye nemithi eninzi ephilileyo.