Lamulirani njala ndi zinthu zinayi izi zopondereza chilakolako chachilengedwe

Njala ndi loto mosasamala kanthu za cholinga cha thanzi chomwe mukufuna kukwaniritsa. Kaya mukuyesera kuchepetsa thupi, kumanga minofu, kapena kungodya zakudya zopatsa thanzi, chilakolako chosakhutira chidzakulepheretsani kukwaniritsa cholinga chanu. Ngakhale kuti n’zotheka kunyalanyaza kulira kwa m’mimba mwanu kwa kamphindi, kukhala nako mosalekeza ndi chinthu chovuta kwambiri kuchinyamula.

Ngati inu simungapeze njira kulamulira chilakolako chanu, anthu mwadzidzidzi zilakolako malinga ndi zakudya Atha kukutsogolerani kudya mopambanitsa ndi kunenepa.

Mosiyana ndi mapiritsi ochepetsa thupi, omwe nthawi zambiri amakhala ndi caffeine kapena amachepetsa kulemera kwa madzi, mankhwala osokoneza bongo amathandizira kuchepetsa zilakolako zanu mwa kulinganiza mahomoni okhudzidwawo.

Njira yabwino yothetsera njala nthawi zonse ndikuphatikiza zachilengedwe chilakolako suppressants. Izi zili pazakudya za ketogenic, zakudya zamafuta ambiri, ndi zonunkhira zina.

Chifukwa Chake Kudya Ma calories Ochepa Sikugwira Ntchito

Ngakhale lero, upangiri wofunikira kuti muchepetse thupi ndikudya zopatsa mphamvu zochepa, ngakhale zawonekeratu kuti sizikuyenda bwino pakapita nthawi.

Kudula zopatsa mphamvu kumagwira ntchito kwakanthawi kochepa, koma anthu omwe amadalira zoletsa zopatsa mphamvu zimakhala zovuta kuti asunge kulemera kwake pakapita nthawi. Amawonekanso kuti amangokhalira kudya kapena kuyembekezera chakudya china. Ndi chifukwa kudya zopatsa mphamvu zochepa sikufooketsa chilakolako chanu.

M'malo mwake, zingathandize kuonjezera njala mwa kusokoneza mahomoni anu.

Malinga ndi kafukufuku, zakudya zokhala ndi ma calorie ochepa zimatha kutsitsa mahomoni otchedwa glucagon-like peptide 1 (kapena GLP-1). Hormoni iyi imayendetsa njala komanso kukhuta. Miyezo ikakwera, imalepheretsa chidwi chanu. Miyezo ikatsika, imachulukitsa.

Kafukufuku yemweyo akuwonetsanso kuti zakudya zokhala ndi ma calorie otsika zimachepetsa kuchuluka kwa leptin, timadzi tambiri timene timadziwika kuti satiety hormone. Leptin imawonetsa ubongo wanu kuti wadzaza. Miyezo ikatsika, mumamva njala nthawi zonse.

Kafukufuku wina akuwonetsa kuti ma calories akamachepetsedwa komanso kuchuluka kwa leptin kumatsika, hormone yanjala ghrelin imawonjezeka..

Ghrelin amachita zosiyana ndendende ndi leptin. Miyezo ikakwera, mumamva njala nthawi zonse. Kumbali inayi, milingo yotsika ya ghrelin imakhala ngati choletsa chilakolako chofuna kudya.

Natural njala suppressant options

M'malo mongoganizira za kudya kwa calorie ndi kuchepa thupi, chinsinsi chowongolera chilakolako chanu ndi kupeza njira mulingo wa shuga wamagazi ndi insulini, ndikuwongolera ghrelin ndi leptin, ndi mahomoni ena, monga GLP-1 ndi peptide YY..

Zikumveka zovuta, koma pali njira zosavuta komanso zachilengedwe zochitira. Palibe chifukwa chogwiritsa ntchito mapiritsi ochepetsa thupi, zopangira zowonda kapena zowonjezera owotcha mafuta. Umu ndi momwe mungachepetsere chilakolako chanu mwachibadwa.

# 1. Zakudya za ketogenic

Zakudya za ketogenic mwina ndiye njira yabwino kwambiri yochepetsera chilakolako kunja uko. Mosiyana ndi kudya zopatsa mphamvu zochepa komanso zakudya zina zochepetsera thupi, keto imathandiza kuti mahomoni aziyenda bwino kuti mumve bwino.

Kafukufuku akuwonetsa kuti zakudya za ketogenic zimatha kukulitsa leptin ndi GLP-1 ndikuchepetsa ghrelin. Zomwe mungayang'ane m'maphunziro awa: Phunziro 01, maphunziro 02, maphunziro 03. Zotsatirazi zimawoneka mwa ophunzira a maphunziro osiyanasiyana omwe ali ndi kuchepa kwakukulu kwa kulemera ndi mafuta. Pankhani ya mahomoni olakalaka kudya komanso kuwongolera chilakolako, izi ndizophatikiza zomwe munthu amafunikira.

Kuchepetsa ma carbohydrate komanso kuyang'ana kwambiri kudya mafuta athanzi kumathandizanso kuti shuga m'magazi aziyenda bwino, zomwe zimatha kuchepetsa zilakolako.

Shuga Wochepa Wamagazi Osamangowonjezera Chilakolako Chanu, Malinga ndi Lipoti LimodziZimakupangitsani kufuna kudya zakudya zopanda thanzi zomwe zili ndi ma carbohydrate. Mukasunga shuga wamagazi anu moyenera kudzera muzakudya zopangidwa bwino za ketogenic, mumapewa kuwonongeka komwe kumawonjezera njala yanu.

Kuwonjezera pa kuthandizira kuchepetsa chilakolako, zakudya za ketogenic zimakhala ndi ubwino wina wa thanzi, kuphatikizapo mphamvu zowonjezera komanso mafuta ochepa a thupi, zomwe zimapangitsa kuti zikhale zopindulitsa m'njira zonse.

# 2. Wonjezerani ma fiber

Fiber imayamikiridwa ngati imodzi mwazakudya zopatsa thanzi kwambiri padziko lonse lapansi, ndipo pali chifukwa chake. Zimakhudzana ndi thanzi labwino la mtima, kuchepa thupi, chimbudzi chokhazikika, komanso kumva kukhuta.

Chimodzi mwa zifukwa zomwe fiber imakuthandizani kuti mukhale wokhuta ndi chifukwa imachepetsa chimbudzi, zomwe zikutanthauza kuti chakudya chimakhala m'mimba nthawi yaitali. Ndipo izi mwachibadwa zimapondereza chilakolako chanu. Koma ilinso ndi zina zambiri.

Kafukufuku wa nyama adapeza kuti akaphatikizidwa ndi zakudya zamafuta ambiri (monga keto zakudya), ulusi wina wotupitsa umathandizira kuletsa chilakolako cha chakudya. poyendetsa mbali zina za ubongo zomwe zimayendetsa njala. Malinga ndi ofufuzawo, ulusi wazakudyawu ukhoza kuyambitsa kutulutsa kwa mahomoni awiri: peptide YY (PYY) ndi GLP-1.

Kafukufuku wina akuwonetsa kuti YY peptide imathandiza kuchepetsa chilakolako ndi kuwonjezera kukhuta, pamene GLP-1 imathandizira kuchedwa kutulutsa m'mimba, kuti mukhale okhutitsidwa kwa nthawi yayitali.

Ulusiwu umagwiranso ntchito mosadukizadukiza ngati choletsa chilakolako chachilengedwe. Akafika m'matumbo akuluakulu, mabakiteriya amayamba kuwaphwanya ndikupanga mafuta afupiafupi (kapena SCFA) otchedwa acetate. Acetate iyi imapita ku ubongo wanu, komwe imauza hypothalamus kuti yadzaza..

Ngakhale zakudya zina zokhala ndi ulusi wambiri, monga nyemba, mphodza, mbewu zonse, ndi oatmeal, amaletsedwa pazakudya za ketogenic, mutha kukwaniritsa zosowa zanu mosavuta podya masamba Mbeu zotsika kwambiri komanso zamafuta ambiri monga nthanga za chia, mbewu za fulakesi, ndi mbewu za hemp.

ndi mapeyala alinso gwero labwino kwambiri la ulusi. Mmodzi aguacate Lili ndi 9.1 magalamu a fiber ndi 2.5 magalamu okha a carbs net.

# 3. Onjezani zokometsera zina

Mungaganize za zokometsera ngati njira yokometsera chakudya chanu, koma zimangowonjezera kukoma. Kuonjezera zonunkhira ku chakudya chanu ndi njira yosavuta, yothandiza, komanso yotsika mtengo yochepetsera chilakolako chanu mwachibadwa.

• Tsabola wamtali: Capsaicin ndiye gawo lalikulu la tsabola wa cayenne. Ndiwo amene amachititsa kutentha kwa izi, komanso kumathandiza kuchepetsa chilakolako ndi chilakolako kudya pakati chakudya. Kafukufuku amasonyezanso kuti tsabola wa cayenne angathandize kuonjezera chiwerengero cha zopatsa mphamvu zomwe mumawotcha ndikuwonjezera kagayidwe kake.
• Turmeric: turmeric nthawi zambiri imatchulidwa chifukwa chake anti-yotupa katundu, koma imathanso kukhala ngati cholepheretsa chikhumbo chachilengedwe. Malinga ndi kafukufuku wina, gulu lalikulu la turmeric, lotchedwa curcumin, amathandizira kuchepetsa ghrelin ndi kuchepetsa chilakolako. Komabe, n’kofunika kuzindikira kuti kafukufuku wambiri anachitidwa pa nyama.
• Sinamoni: Kafukufuku wagwirizanitsa chigawo chachikulu cha sinamoni, chotchedwa cinnamaldehyde (CIN), chokhala ndi insulin yochepa komanso kuwonjezeka kwa GLP-1., kuphatikiza kwa mahomoni omwe angathandize kupondereza chilakolako chanu mwachibadwa. Kafukufuku akuwonetsanso kuti, monga fiber, CIN imatha kuchepetsa chimbudzi, kumakupangitsani kumva kuti ndinu okhuta kwa nthawi yayitali komanso kukulitsa chidwi cha insulin.

# 4. Kuganizira zina zowonjezera zakudya

Ngati kusintha zakudya zanu sikugwira ntchito, pali zakudya zina zakuthupi zomwe zingathandize. Izi sizinapangidwe kuti zilowe m'malo ena opondereza chilakolako chachilengedwe, koma kutenga zina zowonjezera zowonjezera kuwonjezera pa kusintha kwa zakudya kungakhale kothandiza kwambiri.

Green tea extract: Kuchepetsa chilakolako cha tiyi wobiriwira kumabwera chifukwa cha caffeine ndi katekisimu. Malinga ndi kafukufuku, mankhwala awiriwa angathandize kuonjezera kumverera kwa kukhuta ndi kukhuta. Kumbukirani kuti wobiriwira tiyi Tingafinye muli mankhwala mu mlingo wapamwamba kwambiri kuposa kapu wokhazikika wa tiyi wobiriwira.

Garcinia cambogia:  Garcinia Cambogia ndi mankhwala azitsamba achilengedwe okhala ndi zinthu zambiri zogwira ntchito. Komabe, cholinga chachikulu ndi pa hydroxycitric acid kapena HCA. Kafukufuku wina amasonyeza kuti HCA imathandiza kuchepetsa chilakolako chanu pamene mukuwonjezera chiwerengero cha zopatsa mphamvu zomwe mumawotcha, kuphatikiza komwe kungayambitse kuchepa thupi. HCA imathanso kukulitsa milingo ya serotonin, yomwe imathandizanso kuchepetsa chilakolako..

Kuchotsa safironi: Ngakhale nthawi zina, kafukufuku amakhala ochepa pankhaniyi, maphunziro ena amasonyeza kuti safironi Tingafinye angathandize kuchepetsa njala, nthawi yomweyo amachepetsa mafuta am'thupi, kuchuluka kwa thupi, komanso kuzungulira kwa chiuno chonse.

Komanso, monga nthawi zonse, timakhala ndi nkhani yowonjezera. Mosiyana ndi mankhwala ndi sanali mankhwala zakudya mankhwala, izi masoka chilakolako suppressants alibe zodziwika mavuto aakulu..

Mapeto pa ntchito zachilengedwe chilakolako suppressant

Mosiyana ndi kuletsa kwa calorie, komwe kumakusiyani ndi njala ndikuyang'ana nthawi zonse chakudya chanu chotsatira, kutsatira zakudya za ketogenic kungathandize kuti mahomoni omwe amachititsa njala. Zakudya zokhala ndi ulusi wambiri, zokometsera monga tsabola wa turmeric ndi cayenne, komanso zowonjezera zakudya zachilengedwe monga tiyi wobiriwira zimakhalanso ngati zolepheretsa chilakolako chachilengedwe.