Isihluthulelo sokudla okunengxenyana efanelekile yizinto ezihlukahlukene zokudla kanye nemvamisa yokudla. Ngakho-ke lo muntu akasoze ezwa elambile, futhi amandla ayo ahlala ezingeni eliphakeme. Lokhu kungenxa yokuthi izingxenye ezincane zokudla okunempilo okunomsoco ophansi, ukunciphisa indlala yomuntu - ngakho-ke umvikele ukuba angadli uketshezi oluningi. Lesi yisisekelo sabakhulekeli bokudla okunomsoco, okusiphakamisela ukulahlekelwa isisindo, futhi bakhetha amagama ngesiqubulo sabo: "Ukudla okuncane - kunesisindo!"
U-Harley Pasternak, umqeqeshi womuntu ohlonishwayo waseHollywood, unikeza isu lakhe lokudla okuncane ngokweqile lokulahlekelwa isisindo. Umgomo wayo awugcini nje ukuthi ulahlekelwe isisindo ngokudla okuncane, kodwa futhi ungabuyeli kwisisindo sawo sangaphambili esikhathini esizayo. U-Harley Pasternak ukwakha isimiso sakhe sokudla okunomsoco ezintweni ezinhlanu.
Amandla okuhlukanisa: Harley Pasternak nokudla kwakhe kwezici ezinhlanu
Kule ndlela yokudla, konke kuxhomeke ku-figure 5. Ngamanye amazwi, lesi simiso sokudla okuncane kwesisindo sokudla kwesisindo kufaka phakathi imenyu yezingxenye ezinhlanu: i-carbohydrate ene-low glycemic index, ama-gramu amahlanu noma ngaphezulu emifino yemvelo, amaprotheni aphansi amanoni, amafutha anempilo kanye nesiphuzo ngaphandle kokushukela. Futhi kunesidingo izikhathi 5 ngosuku. Lokhu kugcina amandla akho futhi kugcina umqondo wokuzizwa emzimbeni unenani elincane lama-khalori.
Inkomba ye-glycemic yomkhiqizo ibalwa ngesisekelo sokuthi umzimba udinga ukuhlukanisa i-glucose emkhiqizo, umzimba womuntu owenza njengotshisi, futhi udlulisele le glucose egazini. Imikhiqizo ene-small glycemic index - isibonelo, izithelo, imifino kanye nobhontshisi - ukwandisa iphesenti ye-glucose egazini kancane kancane. Lokhu kusiza umuntu ukuba alawule ukudla kwakhe, futhi isikhathi eside sizwa ugcwele.
Okwenza isimiso esishiwo ngenhla sokudla okunomsoco okukhangayo kunamakhasimende amaningi ka-Harley Pasternak ukungabi nesidingo sokubala ngokucophelela ama-calories asetshenzisiwe. Nakhu okushiwo umqeqeshi: "Ngiyeluleka amaklayenti ami ukuba angaxhunyiwe ukubaluleka kakhulu ngobukhulu bezingxenye noma ukulinganisa ukudla okuphekwe, kodwa ukuthembela ku-logic elula. Uma ngithi ngidinga ukudla enye yebele yenkukhu, lokhu akusho ukuthi kufanele kube namabele ayisishiyagalombili. "
Ukudla okunomsoco, ngokusekelwe kokudla kwezici ezinhlanu, kuvumela eyodwa "usuku olukhululekile" ngesonto, elivunyelwe ukudla noma yini oyifunayo. Leli qhinga lika Harley Pasternak liphakamisa ukuthi umuntu wayengenakunqotshwa yizilingo ezinjalo phakathi nesonto. Yiqiniso, uyaxwayisa amaklayenti akhe ukuthi abona "usuku lwamahhala" hhayi njengelungelo lokuzama konke abakubona phambi kwakhe, kodwa nje kuphela njengethuba lokuphumula kancane. "Yidla le bun noma ucezu lwekhekhe ofuna ukuyidla, kepha ume lapha," kusho u-Harley.
Ingabe umphumela wokuhlukaniswa-wokudla okunjalo?
"Yebo," kuphendula u-Harley Pasternak. Noma kunjalo, ukudla okunomsoco kungakulungele ukulahlekelwa isisindo kuphela uma lezi zimo ezilandelayo zibhekwa:
- Udla ukudla nge-index ephansi ye-glycemic. Enhliziyweni yepiramidi ye-GI encane kukhona imifino - i-asparagus, i-artichokes, i-pepper, i-broccoli, i-cauliflower, isilimo esidliwayo esinamagatsha anamanzi, amasaladi aluhlaza, amahlumela aseBrussels, ukhukhamba, ama-eggplant, isithombo, i-peas, utamatisi kanye ne-zucchini. Khona-ke ama-legumes: ama-peas ase-turkish, ubhontshisi, ama-lens. Futhi futhi, ezinye izithelo namajikijolo - ama-apula, ama-apricot, ama-strawberries, ama-melon, ama-cherry, ama-oranges, ama-grapefruit, ama-kiwi, ama-peaches, ama-mandarini, amapheya, amapinaphiwa amasha, ama-blackberries.
- I-GI evamile ibhekwa nge-pasta, ilayisi elingenakuthandwa, isinkwa sonke, kuyilapho phezulu ushukela, isinkwa esimhlophe, amazambane kanye nofulawa omhlophe.
- Imikhiqizo ene-GI ephakeme ithatha isikhundla samaprotheni - izinhlanzi, inkukhu, inyama, umdlalo, amaqanda, i-yogurt, kanye namafutha amancane angasetshenzisiwe - amafutha omnqumo noma ama-rapeseed, amantongomane nezinhlanzi ezinamafutha.
- Ungakhohlwa mayelana nesilinganiso se-30% - 70%, ngoba ukudla okunomsoco okudlalayo okusemqoka okwehliswa kwesisindo kubaluleke kakhulu. Lokhu isilinganiso kubonisa iphesenti yamaprotheni - amafutha nokudla okunama-GI aphansi, okufaka kuwo kwimenyu yakho.
- Yidla kaningi. Ukudla okuncane okuvamile, okusekelwe ohlelweni lokudla okuncane kwesisindo sokulahlekelwa isisindo, kugcina amandla akho ezingeni eliphakeme. Ngokufanayo, ukuhlukahluka okucebile kwemikhiqizo ewusizo kusiza ukuba uzizwe isikhathi eside.
- Khetha ukudla okuncane. Esikhundleni seyodwa "usuku olukhululekile," vumela ukuba udle inani elincane kakhulu lemikhiqizo "ohlwini olungavunyelwe" nsuku zonke.
Ukuqeda ingxoxo mayelana nokudla okunomsoco, siphakamisa imenyu eseduze - ilandelwa ngu-Eva Mentes noCatherine Hale:
Ukudla kwasekuseni kokuqala
- I-omelette kusuka eqanda elingu-1 isipinashi oqoshiwe kanye namakhowe, u-1 piece we-rye isinkwa.
Ukudla kwasekuseni kwesibili
- 1 ukukhishwa kokhilimu ushizi ne-apula eli-1.
Ukudla
- Ama-eggplant amabili anezici.
Isisindo samasikati
- Amapayipi angu-1 aphakathi nendawo namathani angu-10 noma amantongomane.
Dinner
- 200 amagremu we-broccoli abilisiwe nge-saumoni ebhakiwe nezinambuzane eziningi ezimnandi.