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Kunezindlela zokudla eziningi zokwehlisa isisindo laphaya njengokudla kwamaDukan, i-Atkins diet, i-low-carb diet, i-paleo diet kanye ne-HCG yokudla, ukubala okumbalwa. Okunye ukudla kuhlose ukwehlisa isifiso sakho sokudla, kanti ezinye zigxila ekunqandeni ukudla ama-calories, amafutha noma ama-carbohydrate.
Kulesi sihloko, sizoxoxa ngokudla okukodwa okunjalo okusiza ukuthi kukusize wehlise isisindo ngokwehlisa ukudla kwama-calories. Sikhuluma ngokudla kweScarsdale, indlela yokunciphisa umzimba eye yabhekana nokugxekwa okwedlulele emphakathini wezokwelapha ngenxa yemikhawulo yayo yokudla ngokweqile.
Kuyini Ukudla Kwe-Scarsdale?
Ukudla kwaseScarsdale kwenziwa nguDkt Herman Tarnower, udokotela wenhliziyo owayehlala eScarsdale, eNew York. Yiprotheyini ephezulu, ikhalori eliphansi kanye ne-carbohydrate ephansi yokunciphisa isisindo yokudla okusize iziguli zikaDkt Tarnower ukwehla cishe ngama-20 kg (9 kg) emasontweni amabili nje kuphela [1] . Ukudla kweScarsdale kuklanyelwe ukuhlala izinsuku eziyi-14.
Ukudla kweScarsdale kwathola ukuthandwa okukhulu ngawo-1970 njengohlelo lokulahlekelwa isisindo ngokushesha. Ngakho-ke, ukudla kwaseScarsdale kuqale kanjani? Ngokwemibiko leyo, uDkt Tarnower ubhale uhlelo lwakhe lokwehlisa isisindo njengephepha lokudla elinamakhasi amabili alinikeza iziguli zakhe ukuthi zehlise isisindo sokwenza ngcono impilo yenhliziyo. Ngokushesha ngemuva kwalokho, ukudla kwaduma futhi washicilela incwadi ' Uhlelo oluphelele lwe-Scarsdale Medical Diet Plus lukaDkt Tarnower lwe-Lifetime Keep-Slim Program ngo-1979.
Isebenza Kanjani Ukudla Kwe-Scarsdale?
Ukudla kweScarsdale uhlelo oluqinile lokudla lokunciphisa isisindo oluvimbela ukudla kwakho ikhalori okungafika kuma-calories ayi-1 000 ngosuku, kungakhathalekile ukuthi uneminyaka emingaki, isisindo, ubulili noma izinga lomsebenzi womzimba.
Ukudla kugxila ekudleni okune-protein ephezulu, okubandakanya amaphesenti ama-43 wamakhalori avela kumaprotheni, amaphesenti ama-22.5 wamakhalori asuka emafutheni namaphesenti ama-34.5 wamakhalori avela kuma-carbohydrate.
Uhlelo lokudla lwezinsuku eziyi-14 likuvumela ukuthi udle kathathu emini futhi alukuvumeli ukuthi udle ukudla okulula ngaphandle kwezinqathe nesilimo esidliwayo esinamagatsha anamanzi. Ngaphezu kwalokho, kufanele uphuze okungenani ama-945 ml wamanzi ngosuku ngenkathi ulandela ukudla kweScarsdale.
Ngemuva kokuphothulwa kohlelo lokudla kwamasonto amabili, uzobe usudlulela ku ' Gcina uhlelo lwe-Slim ', lapho uzokwethula khona ukudla okumbalwa njengesinkwa, izimpahla ezibhakiwe kanye nesiphuzo esisodwa sotshwala ngosuku kanye nokudla okuvunyelwe ekudleni. Ngenkathi ulandela uhlelo lwe 'Gcina Slim', uma uqaphela ukuthi usuqale ukukhuluphala, uyelulekwa ukuba ubuyele ohlelweni lokudla lwezinsuku eziyi-14.
Ukudla Okudliwayo Ekudleni Kwe-Scarsdale
- Imifino eluhlaza, engeyona eyisitashi efana ne-broccoli, i-bell pepper, ubhontshisi obuluhlaza, i-asparagus, ukholifulawa, utamatisi, isilimo esidliwayo esinamagatsha anamanzi, isanqante, iklabishi, u-anyanisi nesithombo
- Izithelo, ikakhulukazi ubhamubhamu
- Isinkwa samaphrotheni
- Inyama ehlanzekile nenhlanzi
- Amaqanda
- Imikhiqizo yobisi ephansi enamafutha
- Amantongomane nembewu njengama-walnuts noma ama-pecans
- Iziphuzo ezifana nekhofi emnyama, itiye, amanzi nesoda yokudla
Ukudla Okumele Kukugwebe Esidlweni SeScarsdale
- Imifino enjengamazambane, ubhontshisi, ubhatata kanye nodali
- Irayisi elicwengiweyo, ipasta, okusanhlamvu nokudla okususelwa kufulawa
- Izithelo ezinjengekotapeya nejackfruit
- Imikhiqizo yobisi egcwele
- Ukugqokwa kwesaladi, ibhotela, imayonnaise namafutha
- Inyama enamafutha amaningi
- Amantongomane nembewu ngaphandle kwama-walnuts nama-pecans
- Uphudingi namaswidi
- Ukudla okusetshenzisiwe
- Iziphuzo ezifana neziphuzo ezinoshukela, iziphuzo zezithelo neziphuzo ezidakayo
Ubuhle Nobubi Bokudla Kwe-Scarsdale
Ukudla kweScarsdale kulula ukulandela futhi uhlelo lokudla olungabizi kakhulu. Njengoba kungukudla okunamaprotheni aphezulu namakhalori aphansi kungenzeka kukusize wehlise isisindo. Ukudla okuphezulu kwamaprotheni kukhonjisiwe ukukhuthaza ukunciphisa umzimba ngokukugcina uzizwa ugcwele isikhathi eside [okubili] . Ukudla okunama-kilojoule amancane nakho kukhonjisiwe ukuthi kusiza ekwehliseni isisindo, kepha kwesikhashana kuphela [3] .
Ukudla kweScarsdale kunezinkinga zako futhi. Ukudla kunemingcele kakhulu. Akukuvumeli ukuthi udle ukudla okuthile okuminyene nomsoco futhi kunama-calories aphansi kakhulu akuvumela ukuthi usebenzise ama-calories ayi-1 000 kuphela ngosuku, okungaholela ekushodeni kwezakhi. Kodwa-ke, amadoda nabesifazane abadala badinga ama-kilojoule ayi-2 000 kuya kwayi-3 000 ngosuku nama-calories ayi-1,600 kuye kwangama-2,400 ngosuku, ngokulandelana.
Njengoba indlela yokudla inamakhalori amancane, uzobe ulahlekelwa isisindo ngokushesha kepha okwesikhashana nje futhi kungenzeka ube nesisindo uma uyeka ukuzincisha ukudla. Futhi, imikhawulo yokudla ekudleni kungenza kube nzima ukulandela isikhathi eside futhi kungahle kungabi nempilo [4] .
Isampula Imenyu Yezokudla yaseScarsdale
Ukudla kweScarsdale kukuvumela ukuthi udle ukudla okuncane okuthathu, ikakhulu okuqukethe amaprotheni nemifino usuku lonke. Akukho ukudla okulula, okunamafutha amaningi, ukudla noma okokugqoka kuvunyelwe. Nalu uhlelo lwesampula lwemenyu yokudla kweScarsdale:
Ukudla kwasekuseni
- Uhhafu wamagilebhisi, ucezu olulodwa lwe-toast yesinkwa samaprotheni nekhofi emnyama noma itiye.
Isidlo sasemini
- Inyama enciphile, utamatisi osikiwe, imifino enamaqabunga nekhofi elimnyama noma itiye.
Isidlo sakusihlwa
- Inhlanzi, isaladi noma imifino yokuthosa.
Ingabe Ukudla Kwe-Scarsdale Kuphilile?
Ukudla kweScarsdale uhlelo lokudla olunemikhawulo kakhulu, olunamaprotheni aphezulu futhi olunama-khalori aphansi. Inecebo lokudla elinqunyiwe okudingeka ulilandele amasonto amabili elingakusiza wehlise isisindo. Yize indlela yokudla ithi ingakusiza wehlise isisindo ngokushesha, ayikufundisi ukuthi ungadla kanjani ngendlela enempilo futhi esimeme. Ngakho-ke, uma usuqede ukudla uzobuyisa isisindo sakho.
Uma ufuna ukunciphisa isisindo esikhathini eside, kufanele ukhethe ukudla okunempilo, okunomsoco okuqukethe amaprotheni, i-carbs, i-fiber nezinye izakhi ezibalulekile ezihlangene nokusebenza komzimba, ukulala kahle nokucindezeleka okuphethwe.
Imibuzo evame ukubuzwa
U. Ungalahlekelwa isisindo esingakanani ekudleni kweScarsdale?
TO. Ngokusho komsunguli wokudla, uDkt Herman Tarnower, ungalahlekelwa isisindo esingamakhilogremu ayi-9 emasontweni amabili nje kuphela.
U. Mangaki ama-calories ngosuku ukudla kwase-Scarsdale?
TO. Ekudleni kweScarsdale, uvunyelwe ukusebenzisa ama-calories ayi-1 000 kuphela ngosuku.
U. Udla ini ekudleni kwe-Scarsdale?
TO. Imifino eluhlaza, engeyona yesitashi, ubhamubhamu, isinkwa esinamaprotheni, inyama nezinhlanzi ezingenamafutha, amaqanda, imikhiqizo yobisi ephansi, amantongomane, ikhofi elimnyama, amanzi etiye nesoda yokudla.
