Nei iyo 80/20 Rule iri iyo Goridhe Chiyero cheDietary Balance

Zvemukati

• Ndeupi mutemo 80/20 wekudya?
• Izvo Zvakanaka Nezvakaipa zveMutemo 80/20
• Maitiro ekuita iyo 80/20 Kutonga iyo *Kurudyi* Nzira
• Ongororo ye

Atkins. Paleo. Vegan. Keto. Gluten-isina. IIFYM. Mazuva ano, kune zvakawanda zvekudya kupfuura zviripo zvekudya mapoka-uye mazhinji acho anouya nekudzikira uremu uye zvine hutano kudya mabhenefiti. Asi vangani veizvi iwe vaungade kuchengetedza kwehupenyu hwako hwese? (Just funga nezve mangani makore ayo ekuverenga macros, kudzivirira bacon, uye kutungamira kwakachena kwemadonati.)

Munyika isina-kana-isina hutano nyika iyo kare iri mambo, HIIT ndimambokadzi, uye iwe wakambonwa Kool-Aid kana kuisvipa, kukudziridza tsika dzeupenyu hwese zvinoita senge yekufungidzira. Zvese ndezvekuenda kune zvakanyanyisa kuti uwane zvirinani-muviri mhinduro ASAP.

Asi zviripachena, hausi kuyedza kudzikisa huremu uye uwanezve. Iwe hausi kuedza kupinda muchimiro, zvino ibva kunze kwechimiro. Iwe hausi kuedza kunzwa zvakanaka, saka dzokera pakunzwa shitty. Saka nei iwe uchinyorera kuchikafu chakaomarara chaunoziva kuti chinokundikana iwe pakupedzisira?

Pinda: iwo mutemo we80/20 wekudya zvine hutano. Hazvina kunyanya a kudya sezvo iri nzira yekudya yehupenyu-imwe yaunogona kuchengetedza vachifara kusvikira wave nemakore 105.

Ndeupi mutemo 80/20 wekudya?

Mhedziso: iwe unodya zvakachena, zvikafu zvakakwana zvekusvika makumi masere muzana emakoriyori ako ezuva, uye iwe # unozvibata wega kweinenge 20 muzana yemakoriyumu ezuva. (ICYMI inokurudzirwa nehutano hwehutano hwakafanana naJillian Michaelsand vakawanda vezvokudya senzira yekudzidzisa kuenzanisa.) "Mutemo we80/20 unogona kuva nzira inonakidza yekunakidzwa nezvokudya zvaunoda uye kuchengetedza uremu hwako," anodaro Sarah Berndt, RD. Yakazara Nutrition uye muridzi weFit Fresh Cuisine.

Izvo Zvakanaka Nezvakaipa zveMutemo 80/20

Icho chinhu chaunogona kuita nekusingaperi. "Ndiwo mutoo unogarika wekudya, uyo unobvumidza iwe kunakidzwa nekuita kwakasarudzika pasina kunzwa uine mhosva," anodaro Sharon Palmer, R.D uye munyori we Hupenyu hwePlant-Powered. Kana iwe uchinzwa uine mhosva pamusoro pekudya chimwe chinhu chisingakodzeri muchikamu che "utano", zvinogona kutungamirira kune binging uye kusagadzikana mafungiro pamusoro pekudya uye chimiro chemuviri. (Mushure mezvose, zvinokubatsira kuti udzivise yakaipisisa uremu chikanganiso chiripo.)

Hazvina kunaka pakurasikirwa nehuremu. Kana iwe uchidya zvikamu zvakakura zvezvokudya zvinovaka muviri, sezviyo, michero, nzungu, mafuta ane utano, mapuroteni asina kusimba, unogona kudarika simba remuviri wako rinodiwa (verenga: macalorie) uye kuwedzera uremu. MaCalori achiri kuverenga, kunyangwe hutano hunobva kwavari. "Mutemo we80 / 20 wakasununguka zvakanyanya uye unogona kushandiswa kune mararamiro ehutano ayo atove akaenzana kana zvasvika kune zvinodikanwa zvekoriori," anodaro Palmer, zvinoreva kuti zvingave zvakanaka pakuchengetedza uremu panzvimbo pokudonha lbs.

Maitiro ekuita iyo 80/20 Kutonga iyo *Kurudyi* Nzira

"Zvichakakosha kudzidzira zvine mwero uye kudzora zvikamu nemutemo we80 / 20," anodaro Berndt. "Indulgences dzenyu dzinofanira kuva chikamu chine musoro pane kuti ive yemahara-kune-vose kugomba."

Kungoti 20 percent ndeye "machira" hazvireve kuti unogona kuenda ham neOreos kana bhegi remachipisi. "Edza kufunga izvi zvakanyanya seyakajairwa chigunwe," anodaro Palmer, pane nhamba dzakananga kusangana zuva nezuva.

Semuenzaniso, kana iwe uri kutsvaga zviuru zviviri macalorie pazuva (heino maitiro ekuziva kuti mangani macalorie aunoda), ipapo mutemo unoratidza kuti unenge uine mazana mana eku "kutamba" nawo. Asi nekuda kwekuti pane kamuri inokatyamadza yemamwe magengengences (girazi rewaini nechingwa, chidimbu chekeke rekuzvarwa rewaunoshanda naye), hazvireve kuti iwo "makarori ekurasa" kuti atambiswe pane chikafu chine zero kukosha kwehutano - uye iwe zvirokwazvo usadaro kudiwa kushandisa ese makumi maviri muzana. Muchokwadi, pamwe zviri nani kupfura zvakaderera pane makumi maviri muzana, nekuti "vanhu vakaipa chaizvo nekufungidzira huwandu hwechikafu chavanodya uye zvinogara zvichitarisira pasi macalorie uye zvikamu," anodaro Palmer.

Ramba uchifunga: "Kudya kwega kwega mukana wekudyisa muviri wako," anodaro Palmer. "Kune vazhinji vedu, kuruma kwega kwega kunofanira kuverenga kuitira kutipa mubayiro nefiber, mapuroteni, mafuta ane utano, mavitamini, minerals, uye phytochemicals (miti yemiti ine antioxidant uye anti-inflammatory compound)."

Kana ukadzidza kuda 80 muzana-kuda nzungu ruomba pachinzvimbo keke, uye yakagochwa Brussels nhungirwa pachinzvimbo machipisi-ipapo unenge usiri kufa nokuda 20 muzana. Panzvimbo pekufunga nezvayo semubairo, funga nezvayo seimwe kamuri yekutenderera kuti ~ urarame hupenyu hwako.

Ongororo ye