Izakhamuzi eziningi zokudla akugcini nje ukubeka izeluleko ezijwayelekile, kodwa futhi zakha izinhlelo zabo zokulahleka kwesisindo. Ukulandela osaziwayo bezinye izizwe abaye bahlola kakade ukudla ukuze baphuthumise umfutho we-Haley Pomeroy, iseluleko salesi sifundazwe sasilalela abantu abafuna ukunciphisa umzimba. Okuyisisekelo salesi simiso ukuthi kukuvumela ukuthi usakaze ukuzamazama kwemvelo nokusheshisa ukulahlekelwa kwesisindo.
I-Hailey Pomeroy Power System
Encwadini yakhe encane, umlobi uveza izici zokudla kweviki ezine, ngenxa yokuthi ungadla ngokujwayelekile, futhi ngesikhathi esifanayo ulahle amakhilogremu engeziwe. U-Haley Pomeroy uqinisekile ukuthi isimiso sakhe ngeke nje sithuthukise izinqubo zokunciphisa umzimba futhi sinciphise isisindo, kodwa futhi sibuyele ekucindezelweni okuvamile, ama-hormone nokuzivikela .
Ngakho-ke, yiziphi izici zemenyu yokudla kaHayley Pomeroy:
- kuyadingeka ukuba ugcine ngokucophelela ukudla okuyingxenyana: ukudla okuyisisekelo 3 kanye nokudla okunye okubili ngosuku;
- izingxenye kufanele zibe zincane;
- Ukudla ngalunye kuhlanganisa kuphela lezo zinto ezisezinhlu ezikhethekile;
- ukudla kudlula ngezigaba ezintathu, okuthatha isamba seviki futhi kuphindwe izikhathi ezine ezinsukwini ezingu-28 ngendlela efanayo; ezinsukwini ezimbili zokuqala ukudla kunakhiwe kuma-carbohydrate ayinkimbinkimbi, okwesibili - ngamaprotheni, kanye namathathu asele - ngokudla okulinganiselayo;
- ngoba ingxenye ngayinye yokudla yayincoma umsebenzi wabo wangokwenyama - ezinsukwini ezimbili zokuqala zesonto, i-aerobic, okwesibili - amandla, ekusongeni kwesithathu noma ukusikhipha.
Kukhona futhi uhlu lokudla okungavunyelwe ukudla, okunciphisa kakhulu isivinini sezinqubo zemithi - ikhofi, utshwala, ushukela, ummbila kanye nokolweni. Abavunyelwe ukuba badle wonke amasonto amane ekudleni.
Uhlu Lomkhiqizo kusuka kuHaley Pomeroy
Encwadini yakhe, uHaley Pomeroy unikeza izindlela zokupheka, kepha kulo lonke, ungakha izitsha ngokwakho, ngokusekelwe ohlwini lwemikhiqizo yezigaba ezahlukene zokudla. Kulesi sihloko banikwa ngokunciphisa okuncane.
Esikhathini sokuqala (izinsuku ezimbili zokuqala zamasonto amane), imikhiqizo enjalo kuphela efanelekile:
- imifino nemifino kunoma yiluphi uhlobo, kuhlanganise nezinyosi zezinyosi, ubhontshisi wezinhlamvu, zonke izinhlobo iklabishi, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, isitshalo seqanda, imifino eluhlaza, amahlumela kanye nezinye anyanisi, ulethisi, i-zucchini, amakhowe, isiliva, isipinashi, utamatisi, i-turnips futhi ithanga;
- izithelo - ama-apula, ama-apricot, i-melon, amakhiwane, i-kiwi, i-feijoa, i-lime ne-lemon, i-mango, ama-orang kanye nawo wonke ama-citrus, i-papaya, i-peaches, amapheya, amapomegranati, i-phaphama, i-velon kanye ne-strawberry;
- inyama engewona amafutha - inyama yenkomo, inyamazane, umdlalo, isobho, i-porcelain tenderloin, inyama yasekhaya, izikhumba, i-turkey, i-ham kanye nama-sausages ezivela ezinkukhu;
- inhlanzi - i-haddock, i-pollock, i-halibut, i-sardines, i-tuna, i-flounder;
- amaqanda ezinkukhu kanye nezigwaca;
- imifino yamaprotheni - ubhontshisi kanye nama-peas azo zonke izinhlobo, i-lentile, ubhontshisi;
- zonke izinhlobo zemifino, izinongo kanye nezikhathi zokuphunga, kanye anyanisi kanye negalikhi;
- ama-sauces - i-ketchup, i-tomato unamathela, i-salsa, i-soy sauce, i-tamari, izithelo neviniga ye-balsamic;
- ama-sugar substitutes: stevia , xylitol;
- iziphuzo - ama-herbal teas (decaffeinated);
- utshani - i-amaranth, ibhali, irayisi elimnyama nelomnyama, i-buckwheat, i-polba, i-millet, i-oatmeal, ifilimu.
Kuzo zonke izidlo ezintathu eziyinhloko kufanele zibandakanye amaprotheni kanye ne-carbohydrate yamanga (okusanhlamvu), futhi ukudla okulula kufanele kube amaprotheni kuphela.
Isigaba sesibili sihlanganisa imikhiqizo enjalo:
- imifino nemifino (kufana nesigaba sokuqala);
- izithelo - lime kuphela kanye lemon;
- imikhiqizo enamafutha aphansi - okufana nesigaba sokuqala;
- inhlanzi - halibut, i-dorada, i-cod, i-salmon, i-salmon, i-pangasius, i-tuna, i-sardines, kanye nama-seafood - ama-oysters nama-shrimp;
- amaprotheni amaqanda ezinkukhu kanye nezigwaca;
- imifino, izinongo, ama-condiments;
- amasoso - njengasesikhathini sokuqala.
Esigabeni sesibili asikho okusanhlamvu futhi akukho mafutha, ukuphuza kusekelwa itiye we-herbal noma amanzi.
Uhlu lwesigaba sesithathu luhlanganisa yonke imikhiqizo yezigaba ezimbili zokuqala, futhi ngaphezu kwalokho - zonke izinhlobo zamajikijolo, amantongomane, namafutha enempilo - amafutha yemifino yemvelo, i-avocados.
Ngokusho kwalezi zinhlu, ungakwazi ukuzimela ngokuzimela imenyu yakho yokudla ukuze ukhebhethekise umzimba ngokwemvelo kaHaley Pomeroy. Into esemqoka ukugcina ngokucophelela imiyalelo kanye nokulandelana kwesigaba ngasinye, futhi umphumela ngeke ube yisikhathi eside.