Umxholo wenqaku
ukutya ityhunaKukutya kwexesha elifutshane apho ityhuna ityiwa kakhulu. Iyancipha ngokukhawuleza kodwa ingqongqo kakhulu kwaye inamazantsi ayo.
Yintoni i-Tuna Diet?
Ukutya kunye ityhunai-calorie ephantsi, i-carb ephantsi, isicwangciso sokutya esineprotheyini eninzi eyenziwe ngumakhi womzimba uDave Draper.
Ungayitya ityhuna kunye nezinye iiprotheyini ezityebileyo, ezityebileyo, ezityebileyo, ukutya okunekhalori ephantsi ukugcina incasa yakho iphila kwaye ukhusele umzimba kutshintsho olukhulu.
Nangona kuthiwa kunika ukulahleka kwesisindo ngokukhawuleza, ukutya okothusayoilori.
Ngaba ukutya kweTuna kukwenza ube buthathaka?
Esi sicwangciso sokutya sisicwangciso esingqongqo kakhulu esinokubangela ukulahleka kwesisindo ngokukhawuleza ngenxa yomxholo wekhalori ephantsi.
Nangona kunjalo, ukutya okunekhalori eziphantsi kakhulu kunokuba yingozi empilweni. Ikakhulu isithintelo sekhalori kunciphisa imetabolism kwaye itshabalalisa ubunzima bemisipha.
Ngaphezu koko, uthintelo oluqatha lwekhalori ludala indlala enkulu kwaye lubangela ukwanda kobunzima emva kokuba ukutya kuphelile.
Kutheni iTuna Diet?
- I-tuna inezondlo kakhulu. Ityebile kwiivithamini A, D, E, B6, B1, B2, niacin kunye ne-folic acid, kwaye iqulethe iiminerali ezifana nentsimbi, i-calcium, i-magnesium, i-phosphorus, i-potassium, i-selenium, i-sodium kunye ne-zinc.
-I-tuna ilayishwe nge-polyunsaturated fatty acids (i-omega-3 fatty acids) enceda ukunciphisa ukuvuvukala emzimbeni. Ikwangumthombo otyebileyo weprotheyini ekumgangatho ophezulu. Amandla aphantsi kunye nexabiso eliphezulu lezondlo ze-tuna zenza ukuba ibe kukutya okukhulu kokunciphisa umzimba.
Ziziphi iiNzuzo zokuDiya kweTuna?
Ituna Ngumthombo ophilileyo, ophantsi kweekhalori zeprotheni. izondlo eziyimfuneko ezixhasa intliziyo, ingqondo kunye nokhuselo lomzimba i-omega-3 fatty acids usisityebi kwi
Ukongezelela, le ntlanzi i-micronutrient ebalulekileyo enika i-anti-inflammatory and antioxidant effects kunye nokuxhasa umsebenzi we-thyroid. seleniumnayo iphezulu.
Kodwa ityhuna ayiboneleli zonke izondlo ezifunwa yimizimba yethu. Ngokuba, ukutya ityhunaimingcipheko ingaphezulu lee kwiinzuzo.
Ziziphi iingozi kwi-Tuna Diet?
ukutya ityhuna Inezinto ezininzi ezingalunganga, ezinje ngokuba neekhalori ezisezantsi, ukuthintela kakhulu, kunye nomngcipheko wetyhefu yemekyuri.
Oku kutya akuboneleli ngeekhalori ezaneleyo kubantu abaninzi abadala. I-85-gram yetoti ye-tuna ineekhalori ezingama-73, i-16.5 grams yeprotheni, i-0.6 grams yamafutha kunye ne-0 grams ye-carbohydrates.
Ukuthintelwa kakhulu kweekhalori kunokubangela ukucotha kwemetabolism, ukulahleka kwemisipha, ukungonwabi ngokwaneleyo kwezondlo, kunye nendlala egqithisileyo.
Nangona ityhuna iyintlanzi esempilweni, isenokuba nesinyithi esinzima. Ukutya isixa esikhulu ityhuna kuthetha ukuba iintsimbi ezinzima zingena emzimbeni. Ityhefu yemercury inokubangela umonakalo omkhulu entliziyweni, kwizintso, kumajoni omzimba nakwimithambo-luvo.
Ngenxa yomxholo wayo ophezulu we-mercury, kukutya okungenangqondo okanye okungakhuselekanga ukulandela.
Uyenza njani iDiet yeTuna?
Ngezantsi luluhlu lweentsuku ezi-3. Ngokoluhlu olunikiweyo i-tuna dieters Akufunekanga atye nantoni na ngaphandle kokucetyiswa ngeentsuku ezi-3.
Amanzi, ityuwa, ipepper avunyelwe, ezinye iziqholo azivumelekanga. Ungayitya imifuno ekrwada, ebilisiwe okanye eqhotsiweyo. Musa ukwenza ukutya ngaphezu kweentsuku ezintathu. Linda inyanga ukuphinda.
Uluhlu lokutya kwe-tuna
1 USUKU
Sabah
1 ikomityi yekofu okanye iti
Isiqingatha segrapefruit okanye isiqingatha sekomityi yejusi yegrapefruit esandula ukucudiswa
1 isilayi se-toast
1 isipuni sebhotela ye-nut
Emini emaqanda
Isiqingatha isitya tuna
1 isilayi se-toast
1 ikomityi yekofu okanye iti
ngokuhlwa
Izilayi ezi-2 ezibhityileyo zalo naluphi na uhlobo lwenyama
1 isitya seeertyisi
1 indebe ye-karoti okanye i-beet
1 iapile encinci
1 cube ice cream
2 USUKU
Sabah
1 ikomityi yekofu okanye iti
amaqanda ama-1
1 isilayi se-toast
isiqingatha sebhanana
Emini emaqanda
Isitya se-cottage cheese okanye isiqingatha sesitya sentlanzi
Iibhiskithi ezi-5
ngokuhlwa
Isiqingatha isitya tuna
1 indebe ye-broccoli okanye ikhaphetshu
I-1 indebe ye-carrots okanye i-turnips
isiqingatha sebhanana
isiqingatha cube ice cream
3 USUKU
Sabah
1 ikomityi yekofu okanye iti
Iibhiskithi ezi-5
1 ibhokisi yematshisi ubukhulu
1 iapile encinci
Emini emaqanda
amaqanda ama-1
1 isilayi se-toast
1 ikomityi yekofu okanye iti
ngokuhlwa
1 isitya ityhuna
1 indebe ye-karoti okanye i-beet
I-1 indebe yemifuno ene-fibrous
Isiqingatha isitya ice cream
Yintoni omawuyenze emva koSuku lwesi-3
Nangona uya kuncipha ubunzima bamanzi kunye nokuqalisa imetabolism kunye nokuhlanganiswa kwamafutha ngokukhawuleza, kuya kufuneka uncede umzimba uqale ukunyibilikisa amanqatha ngokwenza olu tshintsho lulandelayo kwindlela yokuphila:
Landela isicwangciso sokutya okunesondlo
Yidla i-3-4 yeziqhamo kunye nemifuno yonke imihla. Kuya kufuneka kwakhona utye imithombo yamafutha enempilo efana namantongomane, izongezo zeoyile yeentlanzi, izongezo ze-vitamin E, iiavokhado kunye nentlanzi. Kuphephe ukutya okungenamsoco.
Thenga smart
Ngokuthenga ngobulumko ukutya okucocekileyo Asiyonto iduru. Kuphephe ukuya kwindawo yokutya okungenamsoco kwivenkile enkulu.
Funda iilebhile ukuze ufunde ngakumbi malunga nokutya okupakishweyo. Kuphephe ukupakishwa kweejusi zeziqhamo kunye nemifuno. Yitya iziqhamo ezitsha kunye nemifuno nanini na kunokwenzeka.
Funda ukwala ukutya okungenampilo
Ukutya okungenampilo kuyahenda, kodwa sesinye sezizathu eziphambili zobhubhani wokutyeba. Ukuthi hayi ekutyeni okungenampilo kuya kukunceda ube sempilweni kwaye ubhitye. Ukuba wenza umgudu obonakalayo, ngokukhawuleza uya kubona iziphumo.
zilolonge rhoqo
Ziqhelise ukwenza umthambo ubuncinane iiyure ezi-3 ngeveki. Ungadlala imidlalo, ufunde ukudansa okanye uye kwindawo yokuzivocavoca. Ukuzilolonga kuya kukwenza ube sempilweni kwaye ugcine iingxaki zempilo kwindawo yakho. Oku kuya kwenza ulusu lwakho lukhazimle.
ziphe ixesha lakho
Ukwakha ubudlelwane obunempilo kunye nawe kubaluleke kakhulu njengalo naluphi na olunye ubudlelwane. Ixesha elizolileyo lokucingisisa ngesiqu sakho liya kuvula iingcango ezininzi ezitshixwayo kwaye uya kukwazi ukubona ngokucacileyo ngaphandle kokuphenjelelwa ngabanye. Kuya kukunceda uhlalutye imikhwa yakho engalunganga kwaye wenze isigqibo malunga nento ekufuneka uyenzile ukutshintshela kwicala elinempilo.
Fumana ubuthongo obusemgangathweni
Ukungalali nako kunokubangela ubunzima. Ngoko ke, kufuneka ulale ubuncinane iiyure ezisi-7. Lala kwangethuba kwaye uvuke kwangoko ukuze ube nexesha lokuzilolonga kwaye ube nesidlo sakusasa ngaphambi kokuba uphume.
camngca
Ukucamngca yenye yeendlela ezilungileyo zokuqeqesha ingqondo ukukhulula uxinzelelo. Ukuxinezeleka, ukuxhalaba, ukunganeliseki kunye nawo onke amanye amandla angalunganga aya kuguquka abe yinzaliseko, ulonwabo kunye nezinye iimvakalelo ezintle.
Uya kufunda ukulawula iimvakalelo zakho kwaye uya kuziva uzolile. Amandla afanelekileyo aya kukunceda ukhethe indlela yakho yokuphila ngobulumko, nto leyo engathanga ngqo iya kukunceda unciphise umzimba.
Iingqwalasela Ngexesha Lokutya
-Ungalandeli esi sicwangciso sokutya ngaphezulu kweentsuku ezintathu njengoko sisicwangciso sokutya sekhalori ephantsi.
– Qhagamshelana nogqirha wakho ngaphambi kokuba uqalise esi sicwangciso sokutya.
– Ukuba ucinga ukuba esi sicwangciso sokutya siyasebenza kwaye ufuna ukuqhubeka, thatha ikhefu kangangeveki uze uqale oku kutya kwakhona.
Musa ukulandela oku kutya ukuba une gout kunye nezinye iingxaki zempilo ezinxulumene ne uric acid ephezulu.
Ekubeni iprotheni iphinda iguqulwe ibe yi-glucose emzimbeni ngenkqubo ebizwa ngokuba yi-gluconeogenesis (ukwenziwa kweglucose kwimithombo engeyiyo i-carbohydrate), akufanele utye kakhulu esi sondlo.
Iprotheyini egqithisileyo ilingana ne-glucose engaphezulu kwaye ibangela ukufumana ubunzima xa ingasetyenziswanga njengamandla.
Ngenxa yoko;
ukutya ityhuna Nangona inika ukulahleka kwesisindo ngokukhawuleza, akusiyo isisombululo esizinzileyo kunye nexesha elide.
Inokunciphisa i-metabolism, ukuchithwa kwemisipha, kunye nomngcipheko wetyhefu ye-mercury.
ukulahleka kwesisindo esisisigxina Kuyinzuzo ngakumbi kwimpilo ukunciphisa umzimba kunye nesicwangciso sokutya esinempilo esibonelela ngeekhalori ezaneleyo kuwe kwaye sinikeze ukutya okunokulinganisela.
Amanqaku ekufanele uwafunde
