Ukutya okungu-5: 2 kuthembisa ukunciphisa umzimba ngokutshintshisa ngenqanaba elisezantsi lokuzincama kunezinye izidlo ezilahlekileyo. Kuthiwa uninzi lwabantu abadumileyo behlabathi bakwenzile oko benesiphumo esanelisayo.
Yenziwe ngugqirha wase-Bhritane kunye nentatheli, uMichael Mosley, yile nto yaziwa ngokuba kukutya okuzingisayo. Oko kukuthi, isicwangciso sokutya esidibanisa iintsuku eziqhelekileyo kunye neentsuku zokuzila. Kodwa isebenza njani? Kwaye ngaphezu kwako konke, ngaba kukhuselekile?
I sebenza njani
Ikwabizwa ngokuba kukutya okukhawulezayo, ukusebenza koku kutya kulula kakhulu (into ebonakala ngathi iyimfuneko kwizidlo ukufikelela kudumo). Ukutya okungu-5: 2 kuphakamisa ukutya ukutya okuqhelekileyo (ngaphandle kwezithintelo zekhalori) iintsuku ezintlanu ngeveki.
Kunoko, Kwiintsuku ezimbini eziseleyo, ukutya okungu-5: 2 kuphakamisa ukuthintela ukusetyenziswa kwekhalori kwikota yeemfuno zakho zemihla ngemihla. Oko kuthetha ukuba iikhalori ezingama-500 zabasetyhini kunye nama-600 kumadoda.
Kuxhomekeke kumntu ngamnye ukuba athathe isigqibo sokuba zeziphi iintsuku ezimbini zeveki abawusebenzisa ngazo lo mqathango. Ekuphela kwemfuno kukuba kubekhona usuku olunye lokutya okuqhelekileyo phakathi kwabo. Abantu abaninzi baya ekudleni ngeMivulo nangooLwezine, ngelixa iveki yonke besitya "ngaphandle kwezithintelo."
Kufuneka kuqatshelwe ukuba xa kufikwa ekutyeni ngaphandle kwezithintelo, akufuneki kuqondwe ukuba ungatya nantoni na ngaphandle kokufumana imiphumo. Kuyenzeka kakhulu ukuba umntu atye ukutya okukhawulezileyo aya kuthi ekugqibeleni atyebe endaweni yokulahleka. Ke, ngeentsuku zokuphumla kuyacetyiswa ukuba ungagqithi kwiikhalori ezingama-2000.
Ngaba kuyasebenza ukunciphisa umzimba?
Ukuba yenziwe ngokuchanekileyo, I-5: Ukutya kwe-2 kunokuba nokusebenza kakhulu ekunciphiseni ubunzima. Isizathu kukuba kunceda ukuba usebenzise iikhalori ezimbalwa, nesinye sezitshixo zokuchitha iiponti ezingaphezulu.
Xa kuthelekiswa nesithintelo esiqhelekileyo sekhalori, oku kutya akuthathwa njengokusebenza ngakumbi. Nangona kunjalo, ngokutsho kolunye uphando, kuya kubangela ukunciphisa ukunciphisa imisipha, okuthathwa njengenzuzo. Kodwa kusafuneka ezinye izifundo ukumisela zombini izibonelelo zayo kunye nokusilela kwayo ngokupheleleyo.
Ngayiphi na imeko, Ukufumana okuninzi koku kutya kokutya okuphakathi, kuhlala kucetyiswa ukuba ukudibanise nokuzilolonga rhoqo.
Yintoni oza kuyitya ngeentsuku ezikhawulezayo
Ukuze ungagqithi kumda wekhalori ngeentsuku zokuzila, Abantu abakwi-5: ukutya kwe-2 kulawulo kakhulu lokutya okunekhalori eziphezulu. Injalo inyama ebomvu, iitapile okanye isonka. Banika ingqalelo kwinani lezidlo zemihla ngemihla, kunye nobungakanani beenkonzo.
Kuba ukutya ikhalori kunqunyelwe, kusengqiqweni ukugxila kukutya okunceda ukwanelisa ukutya kwakho ngokutshintshisa iikhalori ezimbalwa. Ukutya kuhlala kubandakanya ukutya kweprotein (iqanda elibilisiweyo, iturkey, iintlobo ezithile zeentlanzi ...), kunye nemifuno enamagqabi kunye nokunye ukutya okunotye kwifayibha. Iisuphu zezinye ukutya okuqhelekileyo koku kutya. Ukusela usele amanzi okanye infusions.
Ngokwesiqhelo ngeentsuku zokuzila abalandeli bokutya batya ukutya okuncinci okuncinci (isidlo sakusasa, isidlo sasemini kunye nesidlo sangokuhlwa) okanye izidlo ezibini ezikhulu (isidlo sasemini kunye nesangokuhlwa). Kubonakala ngathi imalunga nokuzama nokufumana eyona nto isebenza kakuhle kwimeko nganye, ekutyeni nakwinani lokutya.
Ubunzima be-5: 2 yokutya
Oogqirha abaninzi bacebisa ngokuchasene nokuzila ukutya okwexeshana kuba kungathathelwa ingqalelo kusempilweni. Abanye banamandla ngakumbi, ukuyichaza ngokuthe ngqo njengokutya okuyingozi. Bayalumkisa ukuba ukutya ukutya okukhawulezileyo kubonisa ukubetha ekusebenzeni komzimba ngokugqithileyo.
Inxalenye ethathwa njengeyona inobungozi yile ikumema ukuba usebenzise iikhalori ezingama-500-600 kuphela ngexesha elibizwa ngokuba ziintsuku zokuzila. Iingcali ziqikelela ukuba ukukhokelela kubomi obuqhelekileyo (umsebenzi, umthambo ...) kufuneka ubuncinci ii-calories ezili-1200. Ukungafikeleli kwelo nani akuvumeli ukuba ujongane nemihla ngemihla ngamandla aneleyo.
Kwakhona, Abayithathi njengenzuzo into yokuba kufuneka kuphela ukuba ziintsuku ezimbini kukutya. Kwaye oku kuyonyusa umngcipheko wokuba abantu abaneengxaki zokulawula ukutya kwabo (eyinxalenye yenxalenye ebalulekileyo yabantu abatyebe kakhulu okanye abatyebe kakhulu) babone imeko yabo isiba mandundu.
Abagxeki bakhe bongeza ukuba isiphumo sokuphindaphinda kunokwenzeka, njengoko kunjalo ngako konke ukutya okunceda ukuba unciphise ubunzima obuninzi ngexesha elifutshane. Kwakhona, ezinye iziphumo ebezingalindelekanga zexesha elifutshane zixeliwe, ezinje ngengxaki yokulala, ukuba nochuku, ukuqhina, okanye ukomisa.
Ukuba ngaphandle kwako konke ukusilela, uthatha isigqibo sokuzama ukutya okungu-5: 2, kubaluleke kakhulu ukuba, kukhuseleko, uyenze phantsi kweliso likagqirha.