Eli bhinqa lilahle iiponti ezingama-77 ngokutya amanqatha amaninzi. Nantsi indlela esebenza ngayo.

Candy Speigel Isisombululo seFat Cell Candy Speigel

Ndizabalazile ubunzima bam ukusukela kwibanga lesine. Libali eliqhelekileyo, kodwa ndizamile konke ukutya. Ndade ndabhalisa kwinkqubo yokulahleka kwesisindo xa ndandineminyaka engama-30 ubudala, kuphela ukuxelelwa ukuba ndiyilahleko elincinci. Umcebisi wandibuza ukuba ndizalisa iifom ngokuchanekileyo ngenxa yokuba iinombolo zam zazingashukumi!

Ndandihlazekile, ke ndiye ndayeka ndayeka ukutya kwaphela. Kule minyaka ili-15 izayo, iiponti zipakishwe. Ndafika kwinqanaba apho ndandingakwazi nokushukuma. Ndandiye ndothule umatshini wokuhlamba izitya ndidinwe ndiyokuhlala phantsi. Ukuhamba nje imizuzu emi-5 kundicimile kangangeeyure.



Kwiminyaka engama-45, ndandinoxinzelelo oluphezulu lwegazi, ndine-prediabetic, kwaye ndinobunzima obungama-298 eeponti. Ndazixelela ukuba ukuba andenzanga nto ukunciphisa umzimba, ndingaphela kwisitulo esinamavili.

Ke ngoJanuwari ophelileyo, ndafumanisa Uthintelo Incwadi yokutya entsha, Isisombululo seFat Cell NguDavid Ludwig, MD, PhD, ugqirha we-endocrinologist oqeqeshwe eHarvard. Ucacise indlela ii-carbs kunye neswekile esiyityayo exelela ngayo imizimba yethu ukuba igcine amafutha. Oku kuthumela i-insulin yethu kukukhwela nge-roller coaster, ethi ekugqibeleni isenze ukuba siziva silamba rhoqo kwaye sifumane ubunzima njengempambano. Xa ndifunda le nto, ndacinga ukuba indichaze ku-T.

Xa sisitya indibaniselwano efanelekileyo yamanqatha, iiprotein, kunye ne-carbohydrate, nangona kunjalo, sibonisa imizimba yethu ukuba isebenzise amandla kwiiseli zethu ezityebileyo, ungongezi kuyo. Ukutya amafutha amaninzi asempilweni — afumaneka kumandongomane, kwiiavokhado, kwiioyile, nakwiisosi ezininzi (molo, ubisi olupheleleyo!) -Kwaye iiprotheyini ezimbalwa kunye neecarbs ziyabuyisa iiseli ezinamanqatha ukukhupha iikhalori ezingaphezulu.



Ndaqala ukunciphisa umzimba kwangoko, kwaye umnqweno wam waqala ukwehla emva komhla wesibini. Kunyaka wam wokuqala kwicebo, ndilahle iiponti ezingama-77! Ngaphandle kokubandakanya amafutha asempilweni kwisidlo sam semihla ngemihla, nazi iindlela ezi-3 mna Uhlabe isilwanyana esinciphileyo :

1. Susa imiqobo emininzi kangangoko.
Ukusukela eyam isicwangciso esitsha ukubandakanya ukutya ukutya okunamafutha aphindwe kabini kunama-carbohydrate, ndasusa ukutya kwam okwenziwe ngepasta emhlophe, umgubo, kunye neswekile. Ndaqala iphephancwadi lemihla ngemihla elandelela ukulala kwam kunye noxinzelelo-izinto ezimbini ezinokuthintela ukunciphisa umzimba.

Ithetha ukuthini inyanga eluhlaza okwesibhakabhaka

Ndaye ndathenga imifuno esandula ukwenziwa, iiprotein zezilwanyana ezinempilo njengenkukhu nenyama yenkomo, ndapheka ukutya okusempilweni. Ukuba ndigcina ifriji yam kunye nepryry egcwele ezi zinto rhoqo ngeveki, andiziboni ndifikelela kunyango.



Ukuya kwam iresiphi yile Pie yoMalusi kunye neCauliflower Topping:

Ipayi kaMalusi kunye neCauliflower Topping

IINKONZO 6
UKUHLAZIYA IXESHA: imizuzu eli-15
IXESHA LONKE: imizuzu engama-45

1 sm ukuya kwi-cauliflower entloko, uthathe iziqwenga ezikhulu (malunga no-4 ukuya ku-6 c)
1 lg itswele, yahlulwe
Iigrafu ezi-2
Ibhalbhu eli-1 eliphakathi fennel (okanye endaweni ye-4 yeminqathe encinci), uthathe iziqwenga ezinkulu
1 tsp + 2 Tbsp eyongezelelweyo yeoyile ye-oliva okanye ibhotolo
Iqhosha elisikiweyo le-8 oz okanye amakhowa e-cremini
1 & frac12; I-lb 90% yenkomo yomhlaba ecekethekileyo
1 & frac14; tsp ityuwa
I-tsp + kunye ne-frac14; tsp umhlaba omnyama wepepile
I-6 oz enamathele itamatato
Umdwebo wecayenne (ngokuzithandela)
1 & frac34; c i-cannellini ephekiweyo okanye ezinye iimbotyi ezimhlophe, ezixutywe kwaye zihlanjwe

1. INDAWO ukholifulawa embizeni kwaye wongeze amanzi ukugquma. Yizisa kwimathumba ngobushushu obuphezulu, ukunciphisa ubushushu ukuya phakathi, kwaye upheke de kube yithenda, imizuzu eli-10.
2. UBushushu i-oveni ukuya kwi-375 ° F.
3. INDAWO itswele, igalikhi, kunye nefennel kwiprosesa yokutya kunye ne-pulse de icocwe kakuhle.
4. UBushushu I-1 tsp yeoli yeoli kwi-skillet enkulu phezu kobushushu obuphakathi. Yongeza umxube we-anyanisi, amakhowa, inyama yenkomo, & frac12; tsp yetyuwa, kunye ⅛ tsp yepepile. Ukupheka, ukuvuselela rhoqo, de ibe yinkomo ibrawuni, imizuzu emi-5 ukuya kweli-10.
5. VUSELELA i-tomato unamathele kunye & frac12; indebe yamanzi kunye kwaye yongeza kwi-skillet. Yongeza i-cayenne (ukuba usebenzisa) kwaye ususe kubushushu.
6. I-DRAIN icauliflower, yibuyisele embizeni, kwaye yongeza eseleyo i-2 Tbsp yeoyile, & frac34; tsp ityuwa, & frac14; tsp pepper, kunye neembotyi. I-Puree ngokuntywila emanzini de ibe yimpuluswa.
7. UTSHINTSHO Umxube wenkomo kwisitya sokubhaka se-intshi esingu-12 'x 9' (okanye ezintandathu). Phezulu ngomxube wekholifulawa. Bhaka de kube casserole ibhabhu, imizuzu engama-20 ukuya kwengama-30.
8. KHONZA ngoko nangoko. Ukupholisa kunye nefriji okanye ukufakela ezinye iinxalenye. Phinda uphinde uphinde uqokelele iipie kwi-375 ° F ye-oven uze ufudumale kuyo yonke imizuzu engama-20. Ncedisa ushushu.

ekhaya ab ukusebenzisa abafazi

Umahluko
Ngenguqu yemifuno, endaweni yetempeh eqhekekileyo yenkomo, yongeza amanzi kwi-1 indebe, kwaye unciphise ityuwa nge & frac12; tsp okanye ukunambitha.

Unokufaka indawo yomhlaba okanye imvana yomhlaba yenkomo.

ISONDLO (ngokusebenza): I-400 cal, 32 g pro, 31 g carb, 8 g fiber, 17 g amafutha

(Uya kufumana i-167 enambitheka ngakumbi, ugcwalise iiresiphi eziya kuthanda usapho lwakho lonke Uthintelo incwadi entsha yokwehla kobunzima Isisombululo seFat Cell .)

ingelosi inombolo 329

2. Zibekele usukelo onokulufikelela ngokukhawuleza.
Engqondweni yam, ndiza kudinga iminyaka emi-3 ukwehla bonke ubunzima — malunga neepawundi ezili-175. Endaweni yesiqingatha seponti ngeveki ukwehla kobunzima ebendikulindele, ndiye ndaphela ndiphulukana ne-2 ukuya kwi-3 yeepawundi ngeveki.

Ndiyazi ukuba kunendlela ende ekufuneka ndiyenzile, nangona kunjalo, ndibeke ixesha elifutshane, iinjongo ezinokufikelelwa ezingahambelani nenani kwisikali.

Ngokomzekelo, ndazibekela usukelo lokuphinda ndikhwele ibhayisekile — nokuba yayikufutshane. NgoSuku lweSikhumbuzo, ndandibuyele kwibhayisekile. Ngokuwa, ndingagqiba uhambo lweemayile ezili-16, akukho ngxaki.

Ezi njongo zexesha elifutshane zisebenza ngokugcina ndikhuthele imihla ngemihla-into endingazange ndikwazi ukuyenza ngaphambili. Ukuzivocavoca ngoku yinto endifuna ukuyenza, hayi into ekufuneka ndiyenzile.

Kwaye kubalulekile, kuba nokuba yimizuzu nje eli-15 yomsebenzi wokwenyama unyusa amanqanaba eemvakalelo ezinje ngehlombe, ukuzingca, ukonwaba kunye nemincili, ngokokufunda Ijenali yezemidlalo kunye nokuzilolonga Psychology . Inani kwisikali alinakuze liyenze loo nto.

Okulandelayo: kayaking!

3. Buyela enqwelweni kanye xa uthe wawa.
Ngokutshintsha indlela enditya ngayo, andicingi ngokutya okuqhelekileyo de ndilambe kakhulu kule mihla. Ipesenti ephezulu yamafutha asempilweni kwindlela enditya ngayo indinika ipetroli ixesha elide, ngenxa yoko andisoloko ndifumana amashwamshwam.

Ngeli xesha leholide elidlulileyo, nangona kunjalo, ndikufumene kunzima ukunqanda iswekile. Ke ndiye ndayeka ukuzonwabisa amaxesha ambalwa. Isizathu sasilula: Ukuba andizinciphisi, ngekhe ndibenamathuba okuba ndizinkcinkce emva kwexesha. Kodwa ayisebenzi. Ngaphandle kokufumana iiponti ezimbalwa, ndaziva ndidiniwe kwangoko, kwaye ndinengxaki yenkungu engqondweni.

Emva kweeholide, yayibuyele kwakhona kwisicwangciso sam sokuqala sokutya amanqatha afanelekileyo, iiprotein, kunye ne-carbohydrate ratios, kwaye ndibuyele emgceni ngosuku. Ndonwabe kakhulu ukuba sele ndilahle ezo phawundi zimbalwa sele zikhona.

Ndiyaqhubeka nokuthoba umzimba, kwaye emva konyaka, ndiye ndehla kwiiponti ezingama-221. Eyona nto ingcono, ndilinqumle phakathi uxinzelelo lwam lwegazi kwaye andisenguye.

Ndiyaqonda ukuba kungandithatha ixesha ukufikelela kubunzima bam be-125, kodwa olu tshintsho luyandisebenzela. Andisajolisanga ekutyeni. Ngoku ndiyayazi indlela yokuhoya into endixelelwa yona ngumzimba wam. Ndiya konwaba ngokugqibeleleyo ukuba ndifike kwinjongo yam kwiminyaka emi-3, kodwa ndinoluvo lokuba izakukhawuleza.

ngokubona inani elingu-444

Yaphula umjikelo wendlala kwaye ulahle ubunzima ngokulungileyo Isisombululo seFat Cell Kuthintelo. Ixhaswa ngamashumi eminyaka ophando kunye namakhulu amabali empumelelo ovavanyo njengamaCandy.