Zakudya za 8-Hour: Kuchepetsa Kunenepa, Kapena Kungochepetsa?

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Pali zifukwa zambiri zomwe America ndi dziko lonona kwambiri padziko lapansi. Chimodzi chikhoza kukhala kuti tapanga chikhalidwe chodyera cha maola 24 pamene tikukhala masiku athu ambiri ndikudya zakudya zopatsa mphamvu zowonjezera zomwe sitikutentha. Kapenanso ndiye maziko a buku laposachedwa la David Zinczenko Zakudya za 8-Hour, yomwe imapereka yankho labwino kwambiri.

Mwachidule, woyamba Thanzi Labambo mkonzi ndi wolemba mnzake wazogulitsa zina, kuphatikiza Zakudya za Abs ndipo Idyani Izi, Osati Izi! mndandanda, akuwonetsa kuchepetsa kudya maola asanu ndi atatu okha mpaka masiku atatu pa sabata kuti mupeze zotsatira zochepetsa. Zomwe mumadya m'maola asanu ndi atatuwo zili ndi inu. Chifukwa chake ngati mukufuna kudya mozungulira mzere wonse wa Frito-Lay, mwa njira zonse, sindikizani nkhaniyi ndikugwiritsa ntchito pepalali kupukuta zala zanu zonona pakati pamatumba.

Nsomba-nthawi zonse imakhala imodzi-ndikuti nthawi yanu yotulutsa nkhumba ikatha, muyenera kusala maola 16 otsala. Izi, nawonso, akuti amapatsa thupi lanu nthawi yomwe amafunika kukumba ndikuyamba kuwotcha mafuta kuti akhale mafuta. Chifukwa chake, chifukwa chomwe chakudyacho chimati umatha kutaya mapaundi awiri ndi theka sabata. Zinczenko mwiniwake adati adatsitsa mapaundi asanu ndi awiri m'masiku 10 okha pazakudya posachedwa Lero Show kuyankhulana. "Popanda kuyesetsa," adatsindika a Matt Lauer wokayikira, yemwe adayankha kuti "Mukuti anthu atha kutaya mapaundi 20 m'masabata asanu ndi limodzi, malinga ndi inu."

Lauer si yekhayo amene akutipatsa chikaikiro. Tanya Zuckerbrot, RD, wolemba The Miracle Carb Diet, akuwona zovuta zinayi zazikulu za dongosololi.

1. Kumanga Zizolowezi Zoipa

Mukangotaya lingaliro loti "kudya ndikusiya," bukuli limabwera ndikunena kuti, pitirizani kukhala ndi kachidutswa ka pizza kachiwiri ndipo inde, mukufuna batala ndi izi. Malingana ngati mungathe kuzilemba zonse pazenera la maola asanu ndi atatu, muli omasuka kuwona dziko lapansi ngati mndandanda umodzi waukulu - ndipo pamapeto pake, zomwe zingalimbikitse kunenepa. "Chilichonse chomwe mungachite kwakanthawi chimapeza zotsatira zabwino, koma mukangochoka pa pulaniyo, mumangotsala ndi zizolowezi zoyipa izi," akutero Zuckerbrot. "Kungakhale bwino kuphunzitsa anthu momwe matupi awo amagwirira ntchito, mavitamini ndi michere yomwe amafunikira, komanso momwe angamvetsetse magawo pazotsatira zazitali." Pakadali pano, wina akhoza kunena kuti Zinczenko amalembetsa zakudya zisanu ndi zitatu zamagetsi, komabe, dongosolo lake la zakudya lingathandizenso kusankha chotupitsa cha Nutella chodzazidwa ndi zakudya zamtunduwu, monga yogati, pachakudya cham'mawa, ngati ndizo zomwe muli mood kwa.

2. Kumawononga Mbiri Yathanzi Labwino

Ngakhale Zakudya za 8-Hour akuwonetsa kuti zitha kuthandiza kupewa matenda, kutengera maphunziro asayansi omwe akuwonetsa momwe kusala kwachepetsa chiopsezo chokhala ndi matenda ashuga ndi matenda amtundu, Zuckerbrot amakhulupirira kuti zitha kulimbikitsa zotsutsana. "Kudya zakudya zambiri zopatsa mphamvu komanso mafuta okhathamira monga pizza, steak-eye steak, ndi burger sizingangokhala zolemetsa zokha, komanso zimawonjezera chiopsezo chanu chokhala ndi matenda osachiritsika monga matenda amtima ndi matenda ashuga," akutero.

3. Zimalimbikitsa Maganizo Oipa 


Ngati munadumphapo chakudya chamasana pa tsiku lotanganidwa, mukudziwa zomwe tikukamba. Zuckerbrot amafotokoza bwino kuti: "Pambuyo pa maola anayi osala kudya, shuga wanu amayamba kugwa ndipo mumayamba kufooka, kutopa, kusakhazikika komanso kupindika-ndizomwe timazitcha kuti hypoglycemia yokhazikika. Maganizo onsewa amachititsa kuti anthu azigwira chakudya chilichonse chomwe chilipo, monga tchipisi ta mbatata kapena makeke pakauntala, kapena kudya kwambiri chakudya chotsatira. " Ichi ndichifukwa chake Zuckerbrot amalimbikitsa kukhomerera pakati pa chakudya kuti anthu asamachite dengu la buledi ngati chiwiya.

4. Zimasokoneza Moyo Wanu

Nenani kuti mukutsatira zomwe Zinczenko adalimbikitsa masiku atatu pa sabata. Ngati muli ndi maola asanu ndi atatu akudya pakati pa 10 am ndi 6 koloko masana, muyenera kusiya tsiku lanu la chakudya chamadzulo ndi anzanu kapena kumwa mowa movutikira patebulo kuchokera kwa anzanu pakumwa zakumwa pambuyo pa ntchito. Kapena choipa kwambiri, mungafunike kuyendayenda pa kalendala yanu yonse kuti mukwaniritse nthawi yanu yodyera. "Sikuti ndi moyo wokhazikika," Zuckerbrot akuchenjeza. "Tiyenera kuphunzira momwe tingakhalire olangika kwambiri ndikuluma pang'ono osachita mopitirira muyeso."

F-mawu ochepetsa kunenepa si phwando, kusala kudya, kapena njala, Zuckerbrot akuti-ndi fiber. Dzazani zinthu zabwino-pamodzi ndi mapuloteni- maola atatu kapena anayi aliwonse kuti mukhale olimbikitsidwa komanso kuti mukhale ndi shuga tsiku lonse. Kafukufuku waposachedwa mu Zolemba pa American Medical Association adapeza kuti kudya zakudya zamafuta ambiri kumathandizanso kuchotsa mafuta ndikusiya. Achinyamata omwe amadya magalamu a 21 a fiber tsiku lililonse poyerekeza ndi magalamu a 25 omwe amalimbikitsidwa adawona phindu, choncho yesetsani 25 koma musadandaule kwambiri ngati mufupikitsa pang'ono, Zuckerbrot akuti.

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