Kudya kweGOMAD: Izvo zvayakanakira nezvayakaipira

Zvemukati

• Chii chiri mugaroni remukaka?
• Zvakanakira kudya kweGOMAD
  
• GOMAD yakachengeteka here?
• Calcium kuwandisa
• Kushungurudzika kwepamuviri
• Cons yezvokudya zveGOMAD
  
• Kutora

Mhedziso

Iyo galoni yemukaka pazuva (GOMAD) kudya ndizvo chaizvo zvazvinonzwika senge: regimen inosanganisira kunwa goroni remukaka wakazara mukati mezuva. Izvi zviri kuwedzera mukudya kwako nguva dzose.

Ichi "chikafu" hachisi chirongwa chekudzora huremu, asi pachinzvimbo "nzira yekubvambura" yehuremu hwekusimudzira hunotarisa kuwedzera mhasuru munguva pfupi. Pfungwa iyi ndeyekunwa goroni remukaka wakazara zuva rega rega kudzamara chinangwa chako chasvika. Izvi zvinowanzo kutora mavhiki maviri kusvika masere.

Anonyanya kufarira GOMAD zvipupuriro zvakawanda pa internet. Asi kudya kwacho kwakakodzera, kwakachengeteka, uye kuchikosha kungangove nemhedzisiro isingafadzi? Heino tarisiro pane zvakanakira nezvayakaipira.

Chii chiri mugaroni remukaka?

Girazi remukaka wakazara rinopa rinenge:

• 2 400 macalori
• 127 gramu (g) ​​emafuta
• 187 g yemakabohydrate
• 123 g yeprotein

Hazvishamise kuti GOMAD inoshanda kusvika pakubatsira vanhu kuisa uremu nekukurumidza. Liquid macalorie haaite kuti unzwe kuzara seaya anobva kuchikafu chakasimba, saka zviri nyore kunwa yekuwedzera 2,400 macalorie pane kuadya.

Kushaikwa kwefibre mumukaka kunoitawo kuti zvive nyore kumedza pasi mazana maviri nemazana mana emakoriori pane kutsenga iwo. Fiber iri kunyanya kuzadza, ndosaka ichibatsira paunenge uchiedza kudzikisa huremu.

Kuti uwane ma2,400 macalorie kubva kuchikafu chakasimba, unogona kudya:

• 2 avocados (640 makoriori)
• 3 makapu emupunga (616 makori)
• 1 kapu yemakungu akavhenganiswa (813 macalorie)
• 1 1/2 mukombe yakatswa chicken mazamu (346 makori)

Hazvishamise kuti kumedza makapu gumi nematanhatu emukaka zvinoita senge inonakidza uye isinganetsi nguva.

Zvakanakira kudya kweGOMAD

• Kunwa goroni remukaka hakutore nguva yakawanda pane kudya zvakaenzana mazana maviri nemazana mana emakoriori.
• Iwe uchasvika pakurema kwako kwechinangwa nekukurumidza pane chikafu ichi.
• Kudya uku kunogona kushanda zvakanaka kune vanorema uremu kana vanovaka muviri.

GOMAD yakachengeteka here?

Gironi remukaka rinopa huwandu hwakanyanya hwehumwe hutano. Asi izvo hazvisi zvinogara zvakanaka chinhu. Funga nezve 1,920 milligrams (mg) yesodium, 83 muzana yemuganhu wezuva nezuva unokurudzirwa maererano ne. Izvo pasina kudya kana kunwa chero chimwe chinhu.

Garoni remukaka rinowedzerawo kusvika ku80 g yemafuta akazara. Icho chinenge mazana mana muzana ezuva nezuva rinokurudzirwa muganho, zvichibva pamirayiridzo. Dzimwe nyanzvi hadzibvumirani kuti mafuta akaguta chinhu chinovaka muviri chinoda miganho.

Calcium kuwandisa

Calcium imwe zvinovaka muviri vazhinji vekuAmerica havawani zvakakwana. Girazi remukaka pazuva rinoburitsa 4,800 mg, zvichidarika kurudziro yezuva nezuva ye1,000 mg kune vakawanda vakuru. Kudya kwakadaro kwakakwirira kwemazuva ese kweichi chicherwa kunogona kukuvadza.

Nyanzvi dzinoyambira kuti varume nevakadzi vane makore ari pakati pegumi nemapfumbamwe kusvika makumi mashanu havafanirwe kudya zvinopfuura 2,500 mg yecalcium pazuva. Izvi zvinokonzerwa nekunetsekana nezve kukanganisika kweitsvo basa uye nenjodzi yakawedzera yematombo etsvo.

Zvimwe zvidzidzo zvinoratidza kuti vanhu vanodya huwandu hwakawanda hwecalcium vanogona kunge vaine njodzi dzegomarara reprostate uye chirwere chemwoyo, asi kumwe kutsvagurudza kunodiwa munzvimbo ino. Mumwe akataurawo kuti mukaka wakawandisa unogona kukanganisa hutano hwemabhonzo.

Kushungurudzika kwepamuviri

Unogona kupokana kuti kunwa goroni remukaka wakazara pazuva kwenguva pfupi haigone kukuvadza zvakanyanya hutano hwako. Asi GOMAD inogona kukonzeresa kusagadzikana kwemudumbu zviratidzo izvo zvinogona kuratidza sekutanga sezuva rekutanga.

Pakati pavo pane kuzvimba, kusvotwa, uye manyoka. Zviratidzo izvi zvinotonzwikwa nevanhu vasingataure kusagadzikana kweractose kana kusagadzikana kweprotein yemukaka.

Kusagadzikana padivi, izvi zvakare zvinoratidza kuti GOMAD inogona kupindira sei nehupenyu hwezuva nezuva. Iva wakagadzirira kutakura mukaka newe zuva rese, sezvo zvichinetsa kunwa makapu gumi nematanhatu emukaka munguva pfupi.

Cons yezvokudya zveGOMAD

• GOMAD inogona kukonzeresa kusagadzikana kwemudumbu zviratidzo sekuzvimba, kuda kurutsa, uye manyoka.
• Unofanira kutakura mukaka nemuri zuva rese nekuti zvinonetsa kudya mukaka wakawanda pazvigaro zviviri kana zvitatu.
• Garoni remukaka rine zvakapoterera 1,680 mg yesodium uye 73 g yemafuta akazara, akakwirira pamusoro pemari yezuva nezuva yakakurudzirwa.

Kutora

Kuwedzera goroni remukaka pane chako chikafu chezuva nezuva zvirokwazvo inotarisa iyo caloric yakawandisa inodiwa kuti uwane huremu uye nekutsigira kuvaka mhasuru (kana munhu akapinda mukuvaka mhasuru chiitiko chechokwadi, hongu). Asi izvo hazviite GOMAD zano rakanaka.

Nepo humwe huremu hwakaiswa pamusoro nekuda kweGOMAD huchava huremu hwemhasuru, huwandu hwakakosha huchavewo mafuta. Muviri wako haugone kushandisa macalorie mazhinji kamwechete, saka zvasara zvichachengetwa semafuta.

Nokuenzanisa, kudya kwakanyatsorongwa uye kusanyanyisa kudya kwenguva yakareba kunogona kubatsira nechinangwa chekuwana huremu, nezvakawanda zvacho zvinouya kubva mukuwedzera kwemhasuru.

GOMAD inomutsa mimwe mireza mitsvuku inoitwa nevekudya nenzara: kudzingirira mhedzisiro-yenguva pfupi uchishandisa nzira dzisingagadzirike dzinouya nemhedzisiro isingafadzi. Iyo inogara iri zano riri nani kuvaka tsika dzakanaka dzinogona kugara kwenguva refu.