Okuqukethwe kwe-athikili
ithambo umhluzi ukudlaKungenye yezidlo eziphansi ze-carb ezihlanganisa ukudla kwe-paleo nokuzila ukudla okuphakathi. Kuthiwa kuyasiza ukwehlisa amakhilogremu angu-15-6 ngezinsuku eziyi-7 kuphela. Nokho, lesi siphetho asisekelwa ucwaningo.
Esihlokweni esithi "kuyini ukudla komhluzi wamathambo", "ukwenza kanjani ukudla komhluzi wamathambo" ulwazi luzohlinzekwa.
Iyini I-Bone Broth Diet?
21 day bone umhluzi ukudlaeyasungulwa ngu-“Kellyann Petrucci,” udokotela we-naturopathic owashicilela incwadi ekhuluma ngokudla. Labo abanesisindo eseqile okufanele banciphe bangandisa isikhathi nangokwengeziwe.
Yidla ukudla okune-carb ephansi, i-paleo-style (ikakhulukazi inyama, inhlanzi, inkukhu, amaqanda, imifino engenasitashi namafutha anempilo) kanye nomhluzi wamathambo izinsuku ezinhlanu ngesonto. Yonke imikhiqizo yobisi, okusanhlamvu, okusanhlamvu, ushukela owengeziwe kanye notshwala kufanele kugwenywe.
Umhluzi wamathambo wenziwa ngokubilisa amathambo ezilwane kuze kufike emahoreni angama-24 ukukhulula amaminerali, i-collagen, nama-amino acid.
Izinsuku ezimbili ngesonto, njengoba usengakwazi ukuphuza umhluzi wamathambo, ukuzila ukudla okuncane kwenziwa esikhundleni sokuzila ukudla okugcwele, okuguquliwe.
Kwenziwe kanjani Ukudla kwe-Bone Broth?
ithambo umhluzi ukudlaIqukethe izinsuku ezi-5 ezingezona ukuzila, izinsuku ezi-2 zokuzila ezilandelanayo. Akufanele udle noma yini ngemva kuka-7pm kuzo zombili izinsuku zokuzila nokuzila ukudla.
Izinsuku Zokuzila
Ngezinsuku zokuzila, unezinketho ezimbili:
1.Inketho: Ukuphuza u-6 ml we-bone broth for 240 servings isiyonke.
2.Inketho: Phuza izilinganiso ezinhlanu zomhluzi wamathambo, bese udla ukudla kokugcina nge-protein snack, imifino, namafutha anempilo.
Noma iyiphi indlela, uzothola kuphela ama-calories angu-300-500 ngezinsuku zokuzila.
Izinsuku Ezingezona Zokuzila
Ngezinsuku okungezona ukuzila, ukhetha ukudla okukodwa okuvunyelwe esigabeni samaprotheni, imifino, izithelo kanye namafutha. Kufanele unamathele kuhlelo olulandelayo:
Ukudla kwasekuseni: okukodwa kwamaprotheni, okukodwa kwamafutha, okukodwa kwezithelo
Isidlo sasemini: okukodwa kwamaprotheni, okubili kwemifino, okukodwa kwamafutha
Isidlo sakusihlwa: okukodwa kwamaprotheni, okubili kwemifino, okukodwa kwamafutha
Ukudla okulula: ingilazi yomhluzi wethambo kabili ngosuku
Ama-carbohydrate - okuhlanganisa izithelo nemifino enesitashi - adliwa kancane kakhulu ukukhuthaza ukushiswa kwamafutha. I-Petrucci ayizange icacise ukuthi mangaki amakholori okufanele adle ngezinsuku ezingezona ukuzila.
80/20 Uhlelo Lokulungisa
Ngemva kwezinsuku ezingu-21, kuye ngokuthi usufinyelele nini umgomo wakho wokulahlekelwa isisindo - ukukusiza ukuthi ugcine isisindo sakho Uhlelo lwe-80/20uyadlula.
U-80% wokudla okudlayo wakhiwe ngokudla okuvunyelwe kanti u-20% uwukudla okungafakwanga ekudleni. Kukuwe ukuthi uyaqhubeka yini nezinsuku zokuzila ngesikhathi sesigaba sesondlo.
Ukudla Okuvunyelwe Ekudleni Kwethambo Lomhluzi
Umhluzi wamathambo uyisisekelo sokudla futhi kufanele kube kuhle ukuba wenziwe ekhaya. Ngezinsuku okungezona ukuzila, ukukhetha kwenziwa kusukela kuhlu lokudla okuphelele nokugaywe kancane, okungcono kakhulu okungokwemvelo. Izibonelo zokudla okuvunyelwe:
Amaprotheni
Inyama yenkomo, inkukhu, inhlanzi, amaqanda - okungcono amaqanda kufanele afakwe i-pasteurized futhi izinhlanzi kufanele zibanjwe zasendle.
imifino
Imifino efana ne-asparagus, i-artichokes, amahlumela aseBrussels, iklabishi, ukholifulawa, isilimo esidliwayo esinamagatsha anamanzi, isitshalo seqanda, amakhowe, u-anyanisi, isipinashi, itheniphu, i-broccoli, imifino, utamatisi kanye ne-squash yasehlobo
Izithelo
I-apula, i-cherry, ibhilikosi, i-pear, i-orange, izithelo ze-berry, i-melon, ezisawolintshi, i-kiwi - ukuphakelwa okukodwa nje ngosuku
amafutha anempilo
Ukwatapheya, amafutha kakhukhunathi, i-hazelnut, amafutha omnqumo, ibhotela.
izinongo
Usawoti (pink Himalayan), ezinye izinongo, uviniga, i-salsa sauce.
Un
ufulawa we-alimondi, ufulawa kakhukhunathi
iziphuzo
ikhofi, itiye, amanzi iziphuzo calorie-free ezifana
Ukwenza Umhluzi Wamathambo
umhluzi wamathambo Kufanele ube yi-organic futhi uzenzele ngokwakho. Kunconywa ukusebenzisa amathambo ahlangene, onyawo nentamo ngoba acebile ku-cartilage.
Ukudla okufanele sikugweme
Ukudla kwezinsuku ezingama-21 kuncoma ukugwema ukudla okuthile okuthiwa kunciphisa ukuvuvukala, ukusekela impilo yamathumbu, nokwandisa ukushiswa kwamafutha. Ukudla ongahlala kude nakho kufaka:
okusanhlamvu
Izinhlamvu ezingenayo i-Gluten ezifana nokolweni, i-rye, ibhali, nezinye izinhlamvu eziqukethe i-gluten, kanye nommbila, irayisi, i-quinoa, nama-oats.
amafutha acwengekile
amafutha e-canola namafutha emifino njengemajarini
izithelo ezigayiwe
Izithelo ezomisiwe, ijusi, nezithelo zikaswidi
ushukela
Ushukela wethebula, izinhlobo zikashukela ocolisisiwe njengoju nesiraphu ye-maple, izinandisi zokwenziwa - ezifana ne-aspartame, i-sucralose ne-acesulfame K - kanye nezinye ezithatha indawo zikashukela wemvelo kuhlanganise ne-stevia.
amazambane
Zonke izinhlobo zamazambane ngaphandle kwamazambane
ugaye
Ubhontshisi, imikhiqizo yesoya, amakinati nebhotela lamantongomane
Imikhiqizo yobisi
Ubisi, iyogathi, ushizi, u-ayisikhilimu nebhotela
iziphuzo
I-Soda (evamile nokudla) kanye neziphuzo ezidakayo
Ungakwazi yini ukunciphisa umzimba ngokudla komhluzi wethambo?
Ukudla komhluzi wamathambo noma labo abafuna, alukho ucwaningo oluqinisekisiwe lwalokhu kudla. NguKellyann Petrucci kuphela, umbhali wale ncwadi, owaqala isifundo futhi kwathiwa kusize ukwehlisa amakhilogremu ayisithupha noma ayisikhombisa.
ithambo umhluzi ukudlaisekelwe kwezinye izindlela esetshenzwe:
i-carb ephansi
Ukubuyekezwa kwesayensi kokudla okune-carb ephansi kubonisa ukuthi kunikeza ukulahlekelwa kwesisindo esiningi kunokudla okujwayelekile okunekhalori ephansi.
ukudla kwe-paleo
Ocwaningweni lwamasonto amathathu, ukudla kwe-paleo Abantu abakhuluphele ngokweqile ababezilolonga behle ngo-2,3 kg no-0,5 cm ukusuka okhalweni lwabo.
ukuzila ukudla ngezikhathi ezithile
Ekubuyekezeni izifundo ezinhlanu, ezimbili ukuzila ukudla ngezikhathi ezithile Abantu abakhuluphele abayisebenzisayo babonisa ukwehla kwesisindo esikhulu uma kuqhathaniswa nokuvinjelwa kwekhalori okuqhubekayo, kuyilapho abathathu bebonisa ukuncipha okufanayo kwesisindo ngendlela ngayinye.
Ngakho-ke ithambo umhluzi ukudla Kuyinhlanganisela yezindlela ezishiwo ngenhla ezifakazelwe zokuncipha kwesisindo. Ngakho kungasiza ekulahlekelweni kwesisindo.
Yiziphi Izinzuzo Zokudla Kwethambo Lomhluzi?
ithambo umhluzi ukudlaIthi ilawula ushukela wegazi, inciphisa imibimbi yesikhumba, ivikela impilo yamathumbu, futhi ithuthukise ukuvuvukala nobuhlungu bamalunga.
Nokho, lezi zinzuzo azibhalwanga ezifundweni. Ukucwaninga ngezinto ezingazodwana kuyadingeka ukuze kuhlolwe ubuqiniso bazo.
ngcono ushukela wegazi
Ngokwako, ukuncipha kwesisindo kuthuthukisa ushukela wegazi. ithambo umhluzi ukudlaUkunciphisa ama-carbohydrate ekudleni kungase kwandise lo mphumela.
Ukubuyekezwa kwakamuva kokudla okunekhalori ephansi kubantu abanesifo sikashukela sohlobo lwe-2 kuphethe ngokuthi ukudla okune-carb ephansi kusebenza kakhulu kunokudla okunamafutha aphansi ekuthuthukiseni ukulawula ushukela wegazi, ikakhulukazi ngemva kokudla.
Ukwengeza, ucwaningo lubonisa ukuthi ukudla okunekhalori ephansi, ukudla okune-carb ephansi kunciphisa izidingo zemithi yesifo sikashukela sohlobo 2 ngokuphumelelayo kunokudla okunekhalori ephansi, okunamafutha aphansi.
Isikhumba esibukeka sincane
U-Petrucci uthi ukudla umhluzi wamathambo kungasiza ekunciphiseni imibimbi ngenxa yokuqukethwe kwayo kwe-collagen.
Inani elikhulayo lezifundo liphakamisa ukuthi izithako ze-collagen zinganciphisa kakhulu imibimbi yesikhumba uma kuqhathaniswa ne-placebo.
Nakuba enye i-collagen oyidlayo ihlukaniswe yaba ama-amino acid ngamanye, amanye angena egazini njengamaketanga amafushane ama-amino acid futhi angabonisa umzimba ukuthi ukhiqize i-collagen.
Ukuthuthukisa impilo yamathumbu
ithambo umhluzi ukudlaKuthiwa i-collagen esemhluzini wamathambo ingasiza ekwelapheni amathumbu, kodwa umhluzi wethambo awukahlolelwa le njongo.
Kodwa-ke, obunye ubufakazi bubonisa ukuthi imikhiqizo yokugaya i-collagen, okuhlanganisa ama-amino acids glycine ne-glutamine, ingase ithuthukise impilo yamathumbu ngokuqinisa ulwelwesi lwama-mucosal lomgudu wokugaya ukudla.
Ukunciphisa ukuvuvukala
Ukukhuluphala kuhlotshaniswa nokwanda kokukhululwa kwezinhlanganisela ezivuvukalayo. Ngoba, ithambo umhluzi ukudla Ukudla kokulahlekelwa isisindo njenge
Ngaphezu kwalokho, ithambo umhluzi ukudlaUkudla ukudla okunempilo, okufana nemifino ecebile nge-antioxidant kanye nenhlanzi ecebile i-omega-3, nakho kungasiza ekunciphiseni ukuvuvukala.
ubuhlungu obuhlangene obuncane
Ubuhlungu obuhlangene bungabangelwa ukucindezela okwengeziwe emalungeni nokuvuvukala ngenxa yokukhuluphala. Ngoba, ithambo umhluzi ukudlaUkulahlekelwa isisindo njengoba kuhlosiwe kunganciphisa ubuhlungu obuhlangene.
Yiziphi Izingozi Zokudla Kwe-Bone Broth?
ithambo umhluzi ukudlaKunzima ukukusebenzisa. Ungase futhi ube sengozini yokushoda kwezakhi zomsoco ngoba kuvimbela amaqembu athile okudla, njenge-calcium ne-fiber.
Ngaphandle kwalokho, ukuzila ukudla ngezikhathi ezithile kanye nokudla okune-carb ephansi kungabangela imiphumela emibi njengokukhathala nokucanuzela kwenhliziyo.
Ngenxa yalokho;
ithambo umhluzi ukudlauhlelo lokudla lwezinsuku ezingu-5 oluhlanganisa ukudla okuphansi kwe-carb paleo yezinsuku ezingu-2 nesobho lethambo lezinsuku ezingu-21 ngokushesha.
Akukacaci ukuthi kungcono yini kunokudla okune-calorie ephansi, nakuba ucwaningo oluthile lubonisa ukuthi le ndlela yokudla ingasiza ekunciphiseni isisindo.
Imibhalo Okufanele Uyifunde
