Kudya kwemaawa masere: Kuderedza Kurema, kana Kungozvirasa?

Zvemukati

• Ongororo ye

Kune zvikonzero zvakawanda nei America iri nyika yakakora kwazvo pasirese. Imwe inogona kunge iri yekuti takagadzira iyi 24-awa yekudya tsika uko isu tiri kupedza mazhinji emazuva edu tichifura pane akawandisa macalories atisiri kungopisa. Kana zvirinani ndicho chirevo chiri kumashure kwebhuku raDavid Zinczenko razvino Iyo 8-Hour Diet, Iyo inopa yakakwana semi-inosemesa mhinduro.

Muchidimbu, yekare Hutano hweVarume mupepeti uye co-munyori wevamwe vatengesi, kusanganisira Chikafu chaAbs uye Idya Izvi, Kwete Izvo! akateedzana, inoratidza kudzora maawa ekudya kusvika masere chete kusvika kumazuva matatu pavhiki kweyakagadziriswa uremu-kurasikirwa mhedzisiro. Izvo zvaunodya mukati memaawa masere zviri kwauri. Saka kana iwe uchida kunyima pamutsetse wese weFrito-Lay, nepose paunogona napo, printa iyi nyaya uye shandisa bepa kupukuta zvigunwe zvako zvine mafuta pakati pemabhegi.

Kubata-kune nguva dzose-ndeyekuti kana nguva yako yenguruve-kunze yapera, unofanira kutsanya kwemaawa gumi nematanhatu asara. Izvi, zvakare, zvinofungidzirwa kuti zvinopa muviri wako zororo raunoda kugaya uye kutanga kupisa mafuta kuita huni. Saka, sei chikafu chichiti iwe unogona kurasikirwa kusvika pa2 nehafu mapaundi pasvondo. Zinczenko pachake akati akadonhedza makirogiramu manomwe mumazuva gumi chete pakudya munguva pfupi yapfuura Nhasi Ratidza kubvunzurudza. "Pasina kana kuyedza," akasimbisa kune anokakavara Matt Lauer, uyo akapindura ne "Iwe unoti vanhu vanogona kurasikirwa nemapaundi makumi maviri mumavhiki matanhatu, sekureva kwako."

Lauer haasiriye ega anokanda mumvuri wekusahadzika. Tanya Zuckerbrot, RD, munyori we Iyo Miracle Carb Diet, anoona kudonha kukuru kukuru kweiri zano.

1. Inovaka Tsika Dzakashata

Paunenge uchinge wasiya zvachose pfungwa ye "kudya nekusiya," bhuku rino rinouya pamwe uye rinoti, enda mberi, iva nechechipiri pizza slice uye hongu, unoda fries nazvo. Chero bedzi iwe uchigona kuzvinyudza zvese muwindo remaawa masere, wakasununguka kuona nyika seimwe hombe menyu-uye mukufamba kwenguva, izvo zvinogona kukurudzira kuwedzera uremu. "Chero chipi zvacho chaunoita kwenguva pfupi chinowana mhedzisiro yakanaka, asi kana wangobva pachirongwa, unongosara uine maitiro akaipa aya," Zuckerbrot anodaro. "Zvingava zviri nani kudzidzisa vanhu pamusoro pekuti muviri wavo unoshanda sei, mavhitaminzi nemaminera avanoda, uye kuti vanganzwisisa sei kutonga kwechikamu kune migumisiro yenguva refu." Kusvika ipapo, mumwe anogona kupokana kuti Zinczenko anonyora zvisere zvekudya zvine simba, zvisinei, chirongwa chake chekudya chingatsigirewo kusarudza Nutella-yakazadzwa mbiriso yechiFrench pamusoro pezvakadai "simba" zvekudya, senge yogati, yemangwanani, kana zvirizvo zvauri mamiriro e.

2. Inoparadza Rakanaka Hutano Rekodhi

Nyangwe Iyo 8-Hour Diet inoratidza kuti inogona kubatsira kudzivirira chirwere, ichidonongodza zvidzidzo zvesainzi zvinoratidza kuti kutsanya kwakadzikisira njodzi yekubatwa nechirwere cheshuga uye chirwere checoronary, Zuckerbrot anotenda kuti zvinogona kukurudzira zvinopesana. “Kudya chikafu chakawanda chine macalories uye mafuta akaguta sepizza, rib-eye steaks, uye maburger anogona kusatakura makirogiramu chete, asiwo kunowedzera njodzi yekubatwa nezvirwere zvisingaperi zvakaita sechirwere chemoyo neshuga,” anodaro.

3. Inosimudzira Maitiro Anotyisa 


Kana iwe wakamborega kudya kwemasikati pazuva rakabatikana, iwe unonyatsoziva zvatiri kutaura nezvazvo. Zuckerbrot anoisa pfungwa yakanaka pazviri: "Mushure memaawa mana chete ekutsanya, shuga yako inotanga kudonha uye unotanga kunzwa kupera simba, kuneta, kuzununguka uye cranky-ndizvo zvatinoti reactive hypoglycemia. Manzwiro ose iwayo anowanzoita kuti vanhu vabate. chero chikafu chiripo, senge machipisi embatatisi kana makiki ari pakaunda, kana kudyisa pakudya kunotevera." Ndosaka Zuckerbrot ichikurudzira kudyisa pakati pekudya kuti vanhu vasabate dengu rechingwa sedhishi.

4. Inoenderana neHupenyu Hwako Hwevanhu

Iti iwe unotevera chirongwa chakakurudzirwa chaZinczenko chemazuva matatu pasvondo. Kana iwe uri maawa masere ekudya unowira pakati pegumi kusvika na6 dzemanheru, uchafanirwa kukanzura zuva rako rekudya neshamwari kana kunetseka kunwa mvura pamusoro petafura kubva kune vaunoshanda navo mushure mekunwa-basa zvinwiwa. Kana zvakatonyanya, iwe ungatofanira kutenderedza yako yese yemagariro khalendari kuti ugone yako weird yekudya chirongwa. "Haisi mararamiro anorarama chete," Zuckerbrot anoyambira. "Tinofanirwa kudzidza maitiro ekurangwa zvakanyanya uye nekurumwa zvishoma tisinga wedzere kuzviita."

Iyo f-izwi rekureruka haizi mabiko, nekukurumidza, kana nzara, Zuckerbrot inoti-ndeyesimba. Zadza zvinhu zvakanaka-pamwe chete neprotein-maawa matatu kusvika mana kuti ugare wakasimba uye uchengetedze mazinga eshuga yeropa zuva rose. Chidzidzo chenguva pfupi yapfuura mu Nyaya yeAmerican Medical Association vakawana kuti kudya kudya kwepamusoro-fiber kunobatsirawo kubvisa mafuta uye kuachengeta. Vechidiki vakuru vanodya 21 magiramu efaibha zuva nezuva zvichienzaniswa neyakakurudzirwa 25 gramu vakaona mabhenefiti, saka tarisa makumi maviri neshanu asi usazvidya moyo zvakanyanya kana ukapunzika zvishoma, Zuckerbrot anodaro.

Ongororo ye