Me yasa Dokar 80/20 shine Matsayin Zinariya na Daidaita Abincin

Wadatacce

• Menene Dokokin 80/20 don Cin Abinci?
• Kyakkyawan & Mummuna na Dokokin 80/20
• Yadda Ake Aiwatar da Dokokin 80/20 Ta Hanyar * Dama *
• Bita don

Atkins. Paleo. Vegan. Keto. Gluten-kyauta. IIFYM. A kwanakin nan, akwai ƙarin abinci fiye da na ƙungiyoyin abinci-kuma yawancinsu suna zuwa tare da asarar nauyi da fa'idodin cin abinci lafiya. Amma nawa ne a cikin waɗannan za ku so ku kiyaye tsawon rayuwarku? (Kawai tunani kimanin shekaru nawa ne na ƙidaya macro, guje wa naman alade, da kuma kawar da donuts.)

A cikin duniyar lafiya ko-ko-ko-ko-ko-ko-ko-ko-ko-ko-ko-ko-ko-ko-ko-ko-ko-ko-ko-da-komi-duniya-lafiya-inda Kale ke sarki, HIIT sarauniya ce,kuma ko dai kin sha Kool-Aid ko kuma ki tofa shi,haɓaka halaye na rayuwa kamar kamar tunani ne. Yana da game da zuwa matsananci don samun kyakkyawan sakamako na jiki ASAP.

Amma a fili, ba kuna ƙoƙarin rasa nauyi kuma ku dawo da shi ba. Ba kuna ƙoƙarin samun siffa ba, sannan ku fita daga siffa. Ba kuna ƙoƙarin jin daɗi sosai ba, sannan ku koma kuna jin kunya. Don haka me yasa kuke biyan kuɗi zuwa cin abinci mai tsauri wanda kuka san zai gaza ku a ƙarshe?

Shigar: ka'idar 80/20 don cin abinci mai kyau. Ba haka ba ne a abinci kamar yadda hanya ce ta cin abinci don rayuwa-wanda zaku iya kiyayewa cikin farin ciki har zuwa 105.

Menene Dokokin 80/20 don Cin Abinci?

Mahimmanci: kuna cin abinci mai tsafta, cikakke kusan kashi 80 na adadin kuzari na rana, kuma kuna #mayar da kanku kusan kashi 20 na adadin kuzari na rana. (ICYMI yana ba da shawarar ta ƙwararrun masu kiwon lafiya kamar Jillian Michael da kuma masu cin abinci da yawa a matsayin hanyar koyar da daidaitawa.) "Dokar 80/20 na iya zama hanya mai ban sha'awa don jin daɗin abincin da kuke so da kiyaye nauyin ku," in ji Sarah Berndt, RD. don Cikakken Gina Jiki kuma mai Fit Fresh Cuisine.

Kyakkyawan & Mummuna na Dokokin 80/20

Abu ne da za ku iya yi har abada. Sharon Palmer, RD kuma marubucin Rayuwar Tsirrai. Lokacin da kuka ji laifi game da cin abin da bai dace da nau'in "lafiya" ba, zai iya haifar da binging da rashin daidaituwa game da cin abinci da siffar jiki. (Bayan haka, yana taimaka muku guje wa kuskuren asarar nauyi mafi muni akwai.)

Ba shi da kyau don asarar nauyi. Idan kuna cin manyan rabo har ma da abinci mai ƙoshin lafiya, kamar hatsi cikakke, 'ya'yan itatuwa, goro, fats mai lafiya, sunadarai mara nauyi, zaku iya wuce buƙatun kuzarin jikin ku (karanta: kalori) kuma ku yi nauyi. Calories har yanzu suna ƙidaya, har ma da tushen lafiya. "Ka'idar 80/20 ita ce jagora maras kyau kuma ana iya amfani da ita ga salon cin abinci wanda ya riga ya daidaita idan ya zo ga bukatun kalori," in ji Palmer, ma'ana yana iya zama mafi kyau don kula da nauyi maimakon sauke lbs.

Yadda Ake Aiwatar da Dokokin 80/20 Ta Hanyar * Dama *

"Har yanzu yana da mahimmanci a aiwatar da daidaitawa da sarrafa sashi tare da ka'idar 80/20," in ji Berndt. "Ayyukan ku na buƙatar zama yanki mai ma'ana maimakon kyauta ga kowa don kwazazzabo."

Domin kawai kashi 20 na "masu magani" ba yana nufin za ku iya tafiya tare da Oreos ko jakar kwakwalwan kwamfuta ba. Palmer ya ce, "Yi ƙoƙarin yin la'akari da wannan a matsayin babban yatsa," in ji Palmer, maimakon takamaiman lambobi don saduwa kowace rana.

Misali, idan kuna nufin adadin kuzari 2,000 a rana (ga yadda ake tantance adadin kalori da kuke buƙata), to mulkin yana nuna kuna da kusan 400 don "wasa" tare. Amma kawai saboda akwai dakin motsa jiki don wasu abubuwan ban sha'awa (gilashin ruwan inabi tare da abincin dare, wani yanki na bikin ranar haihuwar abokin aiki), ba yana nufin waɗannan "calories jefawa" da za a ɓata akan abinci tare da ƙimar sinadirai masu sinadirai - kuma ku. tabbas ba haka bane bukata don amfani da duka kashi 20 cikin 100. A zahiri, tabbas yana da kyau a harba ƙasa da kashi 20 cikin ɗari, tunda "mutane ba su da kyau sosai wajen ƙididdige yawan abincin da suke ci kuma koyaushe suna ƙima da adadin kuzari da rabo," in ji Palmer.

Ka tuna: "Kowane abinci dama ce don ciyar da jikinka," in ji Palmer. "Ga yawancin mu, kowane cizo yakamata ya ƙidaya don ya ba mu lada tare da fiber, furotin, fats mai lafiya, bitamin, ma'adanai, da phytochemicals (mahaɗan shuka tare da maganin antioxidant da anti-inflammatory compound)."

Idan kun koyi son kashi 80-don neman man gyada maimakon cake, da gasasshen Brussels sprouts maimakon guntu-to ba za ku mutu ba don kashi 20 cikin dari. Maimakon yin la'akari da shi a matsayin lada, yi la'akari da shi a matsayin wani dakin motsa jiki don kawai ~rayuwar rayuwar ku. ~ (Saboda # daidaitawa shine ainihin rayuwa - kuma abu mafi mahimmanci ga lafiyar ku da motsa jiki na yau da kullum.)

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