Chifukwa Chake Lamulo la 80/20 Ndilo Mulingo Wagolide Wazakudya Zokwanira

Zamkati

• Kodi Lamulo la 80/20 la Kudya Ndi Chiyani?
• Zabwino ndi Zoipa za Lamulo la 80/20
• Momwe Mungakwaniritsire Lamulo la 80/20 Njira Yoyenera
• Onaninso za

Atkins. Paleo. Vegan. Keto. Opanda zoundanitsa. IIFYM. Masiku ano, pali zakudya zambiri kuposa magulu azakudya-ndipo ambiri amabwera ndikuchepetsa komanso kudya bwino. Koma ndi zingati mwa izi zomwe mungafune kukhala nazo kwa moyo wanu wonse? (Basi ganizani (ndi zaka zingati zomwe zikuwerengera ma macro, kupewa nyama yankhumba, ndikuwongolera zopereka.)

Mdziko laumoyo wopanda chilichonse komwe kale ndi mfumu, HIIT ndi mfumukazi, ndipo mwina mwamwa Kool-Aid kapena kulavulira, kukulitsa zizolowezi za moyo wanu wonse kumawoneka ngati kubwereranso pambuyo. Zonse ndi za kupita mopambanitsa kuti mupeze zotsatira za thupi labwino ASAP.

Koma mwachiwonekere, simukuyesera kuchepetsa kulemera kwake ndikubwezeretsanso. Simukuyesera kuti mukhale ndi mawonekedwe, ndiye mutuluke. Simukuyesera kuti mukhale osangalala, kenako mubwerere kukamverera bwino. Ndiye n'chifukwa chiyani mumamvera zakudya zopatsa thanzi zomwe mukudziwa kuti zikulephera pamapeto pake?

Lowani: lamulo la 80/20 la kudya bwino. Si kwambiri a zakudya popeza ndi njira yodyera moyo womwe mutha kusungabe mokondwa mpaka zaka 105.

Kodi Lamulo la 80/20 la Kudya Ndi Chiyani?

Mfundoyi: mumadya zakudya zoyera, zathunthu kwa pafupifupi 80 peresenti ya zopatsa mphamvu za tsikulo, ndipo # mumadzichiritsa pafupifupi 20 peresenti ya zopatsa mphamvu patsikulo. (ICYMI imalimbikitsidwa ndi thanzi labwino monga Jillian Michaelsandi akatswiri ambiri a zakudya monga njira yophunzitsira kudziletsa.) "Lamulo la 80/20 lingakhale njira yosangalatsa yosangalalira zakudya zomwe mumakonda ndikusunga kulemera kwanu," akutero Sarah Berndt, RD. kwa Complete Nutrition komanso mwini wa Fit Fresh Cuisine.

Zabwino ndi Zoipa za Lamulo la 80/20

Ndi chinthu chomwe mungachite kwamuyaya. "Ndi kadyedwe koyenera, komwe kumakupatsani mwayi wosangalala ndi zakudya zingapo zapadera popanda kudziimba mlandu," akutero Sharon Palmer, RD. Moyo Wogwiritsa Ntchito Zomera. Pamene mukumva kuti ndinu olakwa pakudya chinthu chomwe sichikugwirizana ndi gulu la "zathanzi", zikhoza kuchititsa kuti mukhale ndi maganizo osokonezeka pakudya ndi maonekedwe a thupi. (Kupatula apo, zimakuthandizani kupewa cholakwika choyipa kwambiri chomwe chilipo.)

Sizothandiza kuchepetsa thupi. Ngati mukudya gawo lalikulu la zakudya zopatsa thanzi, monga mbewu zonse, zipatso, mtedza, mafuta athanzi, mapuloteni owonda, mutha kupitilira mphamvu zamphamvu za thupi lanu (werengani: zopatsa mphamvu) ndikulemera. Ma calories amawerengedwabe, ngakhale magwero athanzi a iwo. "Lamulo la 80/20 ndi chitsogozo chotayirira kwambiri ndipo chitha kugwiritsidwa ntchito pazakudya zomwe zakhala zikuyenda bwino pankhani yazakudya zama calorie," akutero Palmer, kutanthauza kuti zitha kukhala zabwino kwambiri pakuwongolera kulemera m'malo motsitsa ma lbs.

Momwe Mungakwaniritsire Lamulo la 80/20 Njira Yoyenera

"Ndikofunikirabe kusamala ndi kulamulira magawo ndi lamulo la 80/20," akutero Berndt. "Kukhululukidwa kwanu kuyenera kukhala gawo loyenera m'malo mokhala mwaufulu kukadya."

Chifukwa chakuti 20% ndi yokhudza "kuchitira" sizitanthauza kuti mutha kupita ndi Oreos kapena thumba la tchipisi. "Yesani kuganizira izi ngati lamulo lalikulu," akutero Palmer, osati manambala omwe angakumane tsiku lililonse.

Mwachitsanzo, ngati mukuyang'ana zopatsa mphamvu 2,000 patsiku (nazi momwe mungadziwire kuchuluka kwa zopatsa mphamvu), ndiye kuti lamuloli likuwonetsa kuti mungakhale ndi pafupifupi 400 oti "muzisewera" nawo. Koma chifukwa chakuti pali malo odyetserako zinthu zina (kapu ya vinyo ndi chakudya chamadzulo, kagawo kakang'ono ka keke ya tsiku lobadwa la mnzako), sizikutanthauza kuti iwo ndi "ma calories otaya" kuti awonongedwe pa chakudya chokhala ndi zakudya zopanda thanzi - ndipo inu. sichoncho zosowa kugwiritsa 20% yonse. M'malo mwake, mwina ndibwino kuwombera poyerekeza ndi 20%, popeza "anthu ali oyipa kwambiri poganizira kuchuluka kwa chakudya chomwe amadya komanso samapatsa mphamvu zopatsa mphamvu," atero a Palmer.

Kumbukirani: "Chakudya chilichonse ndi mwayi wodyetsa thupi lanu," akutero Palmer. "Kwa ambiri a ife, kuluma kulikonse kuyenera kuwerengera kuti kutipindulitse ndi fiber, mapuloteni, mafuta athanzi, mavitamini, michere, ndi ma phytochemicals (chomera chophatikiza ndi antioxidant ndi anti-inflammatory compound)."

Ngati muphunzira kukonda 80 peresenti-kulakalaka batala wa peanut m'malo mwa keke, ndikuwotcha masamba a Brussels m'malo mwa tchipisi-ndiye kuti simungafe chifukwa cha 20 peresenti. M'malo moganiza ngati mphotho, lingalirani ngati chipinda chosinthira kuti mukhale ndi moyo wanu.~ (Chifukwa # kulinganiza ndiko thunthu la moyo-ndipo chinthu chofunikira kwambiri pa thanzi lanu ndi chizoloŵezi cholimbitsa thupi.)

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