Ukudla 80-10-10

Ingabe ukudla kwesisindo noma indlela yokuphila? Ziphendule ngokungagwegwesi, yiziphi izisusa ezikucindezela ekudleni okuluhlaza. Abahlengikazi abanokuhlangenwe nakho bathi incwadi mayelana nokudla kukaDouglas Graham ka-80-10-10 iqoqo kolwazi olubaluleke kakhulu nolunokwethenjelwa ngokudla okuluhlaza, uma ulifunde, ngeke udinga ukutadisha noma yimiphi imithombo.

Ngakho-ke, ngaphambi kokuxoxa ngokufaneleka kokuzikhethela kwakho, ake sicabangele ukuthi ukudla okunempilo kukukaDouglas Graham.

UDouglas Graham

UDkt. Douglas Graham ungumdlali, umqeqeshi kanye nochwepheshe emkhakheni wokuphila okunempilo. Wayengumeluleki kaMartina Navratilova, uDemi Moore, uRonnie Grendissohn nabanye abantu abaningi abadumile. UGraham ungumsunguli wezinhlangano eziningana zokuvikela imvelo, imifino kanye nokudla okuluhlaza , njalo uqhuba amaminithi, uhola ikholomu kumamagazini aseMelika ahamba phambili. Ngokuqondene nemikhuba yakhe yokudla, uDouglas Graham ubelokhu edla ukudla okuluhlaza iminyaka engama-27.

Ukudla 80-10-10 - lokhu akuwona kuphela u-brainchild kaDouglas Graham, oshicilele ezinye izincwadi eziningana ezifanayo.

1. "Ukuqondisa ekuphekeni kokudla okuphezulu kwamandla";
2. "Ukuntula okusanhlamvu";
3. "Ukukhiqizwa kokudla kanye namandla."

Ukudla Okumnandi

Empeleni, ukudla okuluhlaza okwakusatshenziswe nguDouglas. Ukunamathela ekubuseni 10 80 10, awusadingeki ukukhononda ngokungabi nalutho nokulimala kokudla okuluhlaza, ngeke kuphethwe yi-toxicosis, isizungu, ngeke ulahlekelwe emasimini, kodwa, ngokuphambene nalokho, ulahlekelwe ngamafutha amaningi.

Isimiso sama-80-10-10 sisho:

• okungenani u-80% wokudla kuqukethe ama-carbohydrate;
• 10% yokudla - amaprotheni;
• Amaphesenti angama-10% okudliwa amafutha.

Ngokuvamile abantu bahlala phansi ngenxa yokudla okuluhlaza hhayi kwimigomo yezwe jikelele, kodwa ukuze bathole inzuzo - ukunciphisa. Kodwa yini emangalisa kulabo, abazinikezela enotshani nemifino, ungalahlekelwa igremu! Kubonakala sengathi amanoni akwazi ukuthatha, kodwa uGraham usitshela leli qiniso elicacile - uma umuntu eba ukudla okuluhlaza, uzama ukukhokhela amaprotheni ezinkomo nezinye ukudla okuphezulu. Yonke into ayithola ayinayo isinkwa, amantongomane kanye nembewu. Ngokuqondene namafutha yemifino, njengezinhlayiya, amantongomane, uGraham uncoma ukuba ungadli kathathu ngesonto.

Imenyu

Okokuqala, ukudla okuluhlaza okudliwayo kudla kuphela lezo zitshalo nezithelo , okudla okungazibulali isitshalo ngokwaso. Okwesibili, imifino nezithelo, kanye nezinhlobo ezahlukene, kufanele kudliwe ngokwehlukana.

Nasi isibonelo samandla anikezwa ngu-80 10 10:

• ibhulakufesi - 2 kg of ikhabethe;
• kwasemini - ½ kg ubhanana no-½ kg wemango;
• dinner - yemifino isobho utamatisi nge pepper kanye nesaladi isaladi;
• i-dessert - ½ kg yamabhilikosi.

Njengoba ubona, izingxenye zikhululekile futhi akunakwenzeka ukuba uhlale ulambile ngemva kwamakhilogremu amabili (okungenani, akukho okunye okuyokwazi ukungena ngaphakathi esiswini sakho). UDkt. Graham uthi le mali iyadingeka ukuze kube nesethi ephelele yama-khalori.

Ezemidlalo Nokudla Okumnandi

Ngesikhathi esifanayo, uDouglas Graham akaqinisekisi ukuthi yimiphi imiphumela uma ungalandeli uhlelo lokuqeqesha. Futhi iqukethe amakilasi aerobics nsuku zonke kanye namakilasi amathathu amandla ngesonto. Konke lokhu, uGraham ungeza ukulala okugcwele, ilanga namanzi.

Ukudla okumnandi nokulahlekelwa kwesisindo

Umdali wokudla 80-10-10 akaphikisi iqiniso lokuthi iningi labantu lilalele Iseluleko asiveli emvelweni, kepha ukuze ulahlekelwe isisindo. Ngaphezu kwalokho, uthi ngisho encwadini yakhe ukuthi lokhu kudla empeleni kuklanyelwe ukunciphisa umzimba, noma ukwakha umkhuba wokulawula imifino nezithelo ekudleni kwansuku zonke.

UDkt. Graham uqiniseke ukuthi umuntu oye wazizwa enobulungiswa bokudla okuluhlaza esikhumbeni sakhe ngeke afune ukubuyela esikhathini sakhe esidlulile.

Ngeke sikhulume namuhla ngezingozi zokudla okuluhlaza. Ukucindezeleka, okuholela ekushintsheni okukhulu ekudleni, okuhleliwe izinkulungwane zeminyaka - kusobala.