Uma ucabanga ukuqala uhlelo olusha lokudla, kungenzeka ukuthi uke wezwa ngegama elithi 'Whole30'. Empeleni kuyinselele yezinsuku ezingu-30. Kuhilela ukuqeda konke ukudla okungenampilo inyanga yonke. Luhlelo oluqinile, olunemithetho. Kodwa umgomo oyinhloko ukukwenza uqaphele kakhudlwana ukuthi udlani. Kodwa-ke, kuwumqondo omuhle
ukukhuluma nodokotela wakho ngaphambi kokuthi uqale into efana nale bese ubuza ukuthi iphephile yini kuwe.
Isebenza kanjani i-Whole30 Diet?
Uma uqala ukudla kwe-Whole30, kunemithetho nezincomo eziningi okudingeka uzilandele. Umgomo oyinhloko walokhu ukuyeka ukudla ukudla okungabangela ukungezwani komzimba noma ukuvuvukala emzimbeni wakho. Esikhundleni sokubala amakhalori afana nokunye ukudla, lokhu kugxila
ekudleni okuphelele , okungukuthi, ukudla kwemvelo ngaphandle kwezithasiselo zokwenziwa. Uma uqala lokhu kudla, kuzodingeka uyeke ukudla ukudla okuningi. Lokhu kusho ukuthi kuzodingeka uyeke okunye kokudla okuthandayo. Izincomo eziyinhloko kulokhu kudla ukuyeka ngokuphelele
ukudla okusanhlamvu, ubisi nemikhiqizo yobisi, ushukela, iningi lemidumba, notshwala .
Ngemva kwezinsuku ezingu-30 ngaphandle kwalokhu kudla, ungakubuyisela kancane kancane. Umgomo wale ndlela ukunikeza umzimba wakho 'ukusetha kabusha', okusho ukuqala okusha. Ngemuva kwalokho ungabona ngqo ukuthi yiziphi izimpawu noma ukusabela umzimba wakho okutholayo lapho udla ukudla okuthile.
Lokhu kudla kungase kukufanele, ikakhulukazi uma unezinkinga zempilo yamathumbu noma izinto ezifana nokuqunjelwa. Kuphinde kwasiza abanye abantu ukuba banciphise isisindo. I-Whole30 ingaba isiqalo esihle kakhulu sokuthuthukisa umzimba wakho endleleni enempilo. Ngoba ukugxila kwayo ezithelweni nasemifino kuye kwahlotshaniswa nengozi encishisiwe yokukhuluphala nesifo senhliziyo.
Yiziphi izinto ezinhle nezimbi okufanele uzidle?
Njengoba i-Whole30 iwukudla okunemingcele ethile, udinga ukuqaphela ukuthi yini okufanele uyidle, kanye nokuthi yini okufanele uyigweme nakanjani. Ake sibheke ukuthi iyini leyo.
| ✅ Izinto ezifanele ukudliwa | ❌ Izinto okufanele uzigweme ukuzidla |
|---|
| Inyama | Ubisi nemikhiqizo yobisi (Ubisi) |
| Ukudla kwasolwandle | Okusanhlamvu - izinto ezifana nesinkwa, ilayisi, ama-noodle |
| Amaqanda | Ukudla okungenamsoco |
| Imifino | Iziphuzo eziqukethe ushukela ocolisisiwe (ama-soda, njll.) |
| Izithelo | Konke ukudla okunoshukela owengeziwe ngokwenziwa |
| Amajusi Ezithelo - Akukho Shukela Engeziwe | Izimpahla ezibhakiwe nama-dessert |
| Amanye amantongomane - ubhontshisi, ubhontshisi we-sugar snap | Utshwala |
Uma udla phakathi nalezi zinsuku ezingama-30, kufanele futhi uqaphele ukuthi ukudla kwakho kuvelaphi. Ukudla kuncoma ukudla
okungokwemvelo nokukhululekile noma nini lapho kungenzeka. Futhi, kufanele ugweme ukudla okusemathinini noma okuqandisiwe. Kufanele futhi unake kakhulu izithako ekudleni okudlayo. Ngakho-ke, akukhuthazwa ukuthenga ukudla okwenziwe kusengaphambili esitolo, njengoba kuvame ukuqukatha izithako ezicutshunguliwe.
Ingabe kunzima ukuqhubeka nalokhu kudla?
Njengoba i-Whole30 iyinkinga yokudla kunokuba ushintsho lwesikhathi eside, nakanjani kuzoba nezinkinga endleleni. Imithetho iqinile kakhulu. Cabanga uma "ukhohlisa" ngisho nangosuku olulodwa ngesikhathi senselelo, okusho ukuthi wephula imithetho bese udla into ongavunyelwe ukuyidla, bazokutshela ukuthi uqale phansi kusukela osukwini lokuqala. Umgomo uwukushintsha imikhuba yakho yokudla kanye nezifiso zakho zokudla okuthile. Kodwa akulula ukukwenza okokuqala. Kodwa akufanele uzishaye ngoba imithetho iqinile.
Ungakubheki lokhu njengenselele eyenzeka kanye kuphela, kodwa njengoshintsho lwendlela yokuphila. Khona-ke, noma ngabe uzizwa unxanela ukudla okuthile okwenqatshelwe, ngeke uzizwe kabi ngawe.
Uma unalo mqondo, ungazivimbela ekudleni ukudla okuthandayo okungeyona ingxenye yokudla ngemva kwezinsuku ezingu-30. Ukunciphisa nokubuyisela ukudla ngale ndlela kunezinzuzo emzimbeni wakho. Kodwa ungacabangi ukuthi ukudla kube yinkinga ngoba nje awukwazi ukuqeda izinsuku ezingu-30.
Ubani okungafanele adle lokhu kudla?
Uma ususa ngokuphelele ukudla okuthile ekudleni kwakho,
ungase uphuthelwe izakhamzimba ezibalulekile. Ngakho-ke ukudla kwe-Whole30 akuyona inketho engcono kakhulu kuwo wonke umuntu. Ngaphambi kokuthi uqale, buza
udokotela wakho ukuthi kulungile yini kuwe. Kufanele ugweme ikakhulukazi lokhu kudla uma:
- Abantu Abanezinkinga Zokudla: Lokhu kudla kuhilela ukulawula okuningi, okungase kungabi kuhle empilweni yakho yengqondo noma yomzimba.
- Imifino noma i-Vegan: Lokhu kudla kunzima kubantu abadla imifino ukulandela ngoba kuncike kakhulu enyameni. Futhi, njengoba okusanhlamvu namantongomane kuqedwa, kungaba nzima ukuthola izakhamzimba ozidingayo, njenge -calcium ne -vitamin D.
- Abantu abanesifo sikashukela noma i-irritable bowel syndrome (IBS) : Ukudla kwe-Whole30 kungabangela amazinga kashukela egazini lakho ukuba ashintshe ngokuzumayo. Kungabangela nokuvuvukala emathunjini. Ngakho-ke, uma unezimo ezifana nesifo sikashukela noma i-IBS, kuwukuhlakanipha ukugwema lokhu kudla.
Lokhu kuhluke kanjani ekudleni kwe-Paleo?
I-Paleo Diet igxile nasekuqedeni ukudla okucutshunguliwe, okusanhlamvu, namantongomane. Eqinisweni, ukudla kwe-Whole30 kuklanyelwe ukukusiza ukuthi ujwayele ukudla kwe-Paleo. Okusho ukuthi, abalindeli ukuthi uqale ukudla konke ukudla okucutshunguliwe noma okusanhlamvu owawukudla ngemva kwezinsuku ezingu-30. Kunalokho, bakukhuthaza ukuthi unciphise lokho kudla. Umehluko omkhulu phakathi kokudla okubili ukuthi ukudla kwe-Whole30 kukulindele ukuthi uzizwe uzizwa kanjani uma udla ukudla owawukudla futhi ngemva kwezinsuku ezingu-30. Uma uzizwa ungakhululekile noma unenkinga yokudla lokho kudla, unganquma ukuqhubeka nokuyeka lokho kudla. Lokhu kungakusiza ukuthi ujwayele ukudla okufana nokudla kwe-Paleo.
Umlayezo Wokuya Nawe Ekhaya
- I-Whole30 'ukudla kokuqeda ukudla' kwezinsuku ezingu-30. Luhlelo lwesikhashana lapho ususa khona ukudla okuthile, hhayi ukudla okuphila konke.
- Umgomo oyinhloko lapha ukukusiza ukuthi ubone ukuthi yikuphi ukudla okuyingozi emzimbeni wakho, kunokuba kukusize wehlise isisindo.
- Lokhu ukudla okunemithetho eqinile kakhulu.
- Okubaluleke kakhulu: Ngaphambi kokuqala noma yikuphi ukudla okufana nalokhu, qiniseka ukuthi ukhuluma nodokotela wakho futhi ucele iseluleko.
- Lokhu akufaneleki kuwo wonke umuntu, ikakhulukazi labo abanezinkinga zokudla, isifo sikashukela, i-IBS, kanye nabantu abadla imifino.
I-Whole30, uhlelo lokudla, ukudla okunempilo, ukwehlisa isisindo, ukudla okunomsoco, ukuzwela kokudla, ukudla okunempilo, ukwehlisa isisindo, ukudla okunomsoco, ukudla, uhlelo lokudla
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