Okokuqala, sikutshele ngokudla kwe-carnivore. Khona-ke ukudla kwePegan. Futhi manje sekunohlelo olusha lokudla olwenza amagagasi ejimini, ikakhulukazi ngabakhi bomzimba, abasubathi nama-CrossFitters (Hafþór Björnsson, aka The Mountain from Umdlalo wema-Throne ungumlandeli). Nakhu okudingeka ukwazi mayelana nokudla okuqondile.
Kuyini ukudla okuqondile?
Ukudla okuqondile kuwuhlaka lokudla okunomsoco olusekelwe ekusebenzeni oluqala ngesisekelo esiqinile se-micronutrients etholakala kakhulu e-bioavailable esekela isakhiwo se-macronutrients egayeka kalula engalungiswa ngokuqondile ukuze ihlangabezane nezidingo zomzimba wakho, kusho umsunguli wokudla, umakhi womzimba uStan Efferding.
Yebo, nathi sasididekile. Kodwa empeleni, ukudla kumayelana nokudla inani elilinganiselwe lokudla okunomsoco futhi okugayeka kalula ukuze uqine futhi ukwandise ukujima kwakho. Nakuba ukudla kukhuluma ngama-macronutrients (amaprotheni, ama-carbohydrates namafutha), kugxilwe kakhulu kuma-micronutrients (lokho amavithamini, amaminerali kanye nama-antioxidants).
Futhi kungani kwaziwa ngokuthi ukudla okuqondile?
Cabanga nge-T ebheke phansi. Phansi (isisekelo), unomsoco wakho omncane. Lokhu kuhlanganisa ubisi (kulabo abakwazi ukubekezelela), imifino efana nesipinashi nezaqathi, amaqanda, i-salmon namazambane. Kodwa into okufanele uyiqaphele ngalokhu kudla ukuthi akufakiwe ekudleni ukuze kwakhiwe ama-calories-kunalokho, kuhloswe ukuthi kudliwe ngamanani amancane ngokuqukethwe kwakho kwezakhi. Kunalokho, umthombo oyinhloko wama-kilojoule uvela engxenyeni eqondile yomumo we-T—ikakhulukazi inyama ebomvu (okungcono kakhulu i-steak kodwa newundlu, inyathi kanye nenyamazane) kanye nelayisi elimhlophe. Uhloselwe ukwandisa inani lerayisi (elihamba libheke phezulu) njengoba izinsuku ziqhubeka.
Ngakho, ngingadla yonke inyama engiyifunayo?
Hhayi impela. Akukhona ngenani elikhulu, kusho u-Efferding, kodwa ukwanelisa izidingo zakho zamaphrotheni usebenzisa i-steak esikhundleni senkukhu nenhlanzi, athi akuminyene njengomsoco. Futhi hhayi kumenyu: ukolweni, irayisi elinsundu, ubhontshisi kanye nemifino edala i-raffinose (ebangela igesi) njengokholifulawa ne-asparagus.
Ingabe ukudla kunempilo?
Ukudla kusekelwe ekudleni okuphelele, okunomsoco futhi akuqedi noma yimaphi amaqembu okudla amakhulu. U-Efferding uphinde athi akukona ukudla okuvinjelwayo noma ukulamba, okuhlale kuyinto enhle encwadini yethu. Kodwa imininingwane yokudla ayicaci kahle (okusho ukuthi kufanele uthenge uhlelo lwe-$ 100 ukuze uthole ukuthi yini ngempela ekumenyu), futhi ngokusho kukaKristin Kirkpatrick, RD, kanye Kulahlekele! umeluleki, ukudla kulinganiselwe kakhulu. Ukudla okuqondile kubonakala kuqukethe amaprotheni amaningi nemifino, kodwa kukhawulela kakhulu ukudla okunomsoco futhi umthombo omkhulu we-fiber, njengerayisi elinsundu, ubhontshisi, nemifino e-cruciferous efana ne-broccoli, uthi. Enye i-con? Yize uhlelo lungenziwa ngendlela oyifisayo ukuzila ukudla kwesikhashana kanye nabalandeli bokudla kwe-Paleo, akulona neze imifino noma i-vegan-friendly. Ukuthatha kwethu: Yenza ukudla okume mpo kuphuthelwe futhi unamathele kukho ukudla okusebenzayo njengokudla kweMedithera noma uhlelo lokudla olulwa nokuvuvukala esikhundleni salokho. Sawubona, ukuphila kufushane kakhulu ukuthi ungabi nayo ingilazi yewayini kanye noshokoledi, akunjalo?
OKUhlobene: Izinto Ezingu-7 Ezingenzeka Uma Uzama I-Anti-Inflammatory Diet
