Ukuba ubulandela isicwangciso sokunciphisa umzimba kwaye usazama ukulahla amanqatha omzimba angaphezulu, kusenokubakho izinto ezifihlakeleyo ongazaziyo.
Ukuba ufuna ukufezekisa iinjongo zakho zokunciphisa umzimba, kufuneka ujonge ngaphaya kokutya kwaye uthathele ingqalelo imikhwa yakho kunye nendlela yakho yokuphila.
Makhe sijonge ukuba zeziphi izinto ezinokungena endleleni yakho eya kubunzima bomzimba obubonayo.
Isiqulatho
Izizathu ezili-10 eziphezulu zokuthi ungalahlekelwa bubunzima
# 1. Utya iikhalori ezininzi kakhulu
Ngokuxhomekeke kwisicwangciso osisebenzisayo, unokungalandeli iikhalori zakho ngokwaneleyo.
Indlela endala "yeekhalori kwi-calories out" kwindlela yokutya yindlela yakudala yokujonga ukunciphisa umzimba. Ukugcina umkhondo ngokungqongqo konke ukutya okudlula emilebeni yakho akuyomfuneko kuphela, kuyaphambana.
Nangona kunjalo, ukuba ulahlekelwa ngokupheleleyo ngumkhondo wento oyisebenzisayo, kunokwenzeka ukuba utye ngaphezu kokuba umzimba wakho udinga. Ekupheleni kosuku, iikhalori zibalulekile. Ukuba utya iikhalori ezininzi ngosuku kunokuba uya kutshisa amafutha kamva, akukho ndawo enye baya kuyo ngaphandle kokugcinwa kwamafutha. Ilula ngolo hlobo.
Ngoko ke, injongo kukuphumeza ibhalansi kwaye uqaphele yakho iikhalori ngaphandle kokuzibamba.
Ukubukela ubungakanani bezabelo, ukucwangcisa ukutya, kunye nokutya ngononophelo ziindlela onokuthi ukhumbule ngakumbi ukuthathwa kwekhalori yakho ngaphandle kokugcina umkhondo wokuluma ngakunye.
Kulula kakhulu ukuthatha "Nditya ukutya okunempilo, ngoko ke iikhalori azibali" indlela. Nangona kunjalo, i-broccoli inokukhokelela ekuzuzeni ubunzima xa idliwe ngokugqithiseleyo, nangona oko kuya kudla kakhulu, i-broccoli eninzi.
# 2. Usela iikhalori zakho
Ukuba ukuncipha kobunzima kuyinjongo yakho, ke ukugcina iliso kwiikhalori zamanzi kubalulekile. Unokuba kukutya okugqibeleleyo, ukutya ukutya okupheleleyo, kunye nokugcina iikhalori zakho zijonge, kodwa ukuba usela iziselo ezineekhalori eziphezulu, uya kuphulukana nomdlalo.
Iziselo ezicacileyo ekufuneka uziphephe ziziselo ezineswekile ezifana neesoda kunye nejusi. Kodwa kukho ezinye "abenzi bobuqili" abanokufumana indlela yabo ekudleni kwakho, nabo.
Umzekelo, wongeza ukhilimu okanye leche kwikofu yakho yasekuseni? Ngelixa kusenokungabonakali njengento enkulu ukongeza i-dash yekhrimu, enokubeka ngokulula iikhalori ezili-100 apho.
Kwaye iglasi yewayini isidlo sangokuhlwa? Kwaneentlobo zeswekile ephantsi ziza kunye nesabelo sazo seekhalori.
Oku akuthethi ukuba awunakonwabela ukugalela ikhrimu kwikofu yakho okanye ukuphunga iwayini ngesidlo sangokuhlwa, gcina ezo khalori engqondweni kwaye ukhumbule ukuba zifaka isandla kwitotali yakho yemihla ngemihla.
Nanini na xa kunokwenzeka, khetha ukusela amanzi ngaphezu kwezinye iindlela. Ayisiyiyo nje le nto yongeza iikhalori eziziro kwitotali yakho yemihla ngemihla, ikwakufakela amanzi, inkalo ebalulekileyo yokwehla kobunzima.
Okokugqibela, hlala ujonge iziselo ezenza ngathi zisempilweni. Ngalo lonke ixesha ujonge ileyibhile yesondlo ngasemva kweebhotile ukuze ubone ukuba yintoni efihlwe ngokwenene kwiziselo zakho. Unokumangaliswa kukufumanisa ukuba uphawu lwakho oluthandayo lweti ye-iced lugcwele ushukela okanye ukuba iziselo ezifana Vitamin Amanzi ukuba carbohydrates phantse kangangoko coca Cola.
# 3. Awushukumi ngokwaneleyo
Ukuncipha kobunzima kufuneka kuvele kwindlela emacala amabini. Ukujonga into oyityayo kubalulekile, kodwa ukuhamba komzimba kubaluleke kakhulu.
Oku akuthethi ukuba "iikhalori ezikwi-calories ziphuma". Awudingi ukwenza imizuzu engama-60 ye-cardio ukutshisa iikhalori ezingaphezulu ezingama-400 ukuze ukwazi ukonwabela loo cookie emva kwesidlo sangokuhlwa. Olu hlobo lwe-hyper-attention kwintshukumo ngokuqinisekileyo luya kubangela ukuba unikezele, kwaye alusebenzi ngokubanzi.
Intshukumo yokwehla kobunzima inokuninzi okunxulumene nokomelela okupheleleyo kwaye emva koko ukulandelela ukutshiswa kweekhalori.
Uphando lubonisa ukuba nokuhamba ngokukhawuleza, ukuhamba ngokuthe ngcembe kunokukhokelela ekunciphiseni kwamafutha e-visceral.
Kodwa ukuba ufuna ngokwenene ukumila, ukuphakamisa iintsimbi kubalulekile ukugcina umzimba wakho uvutha amanqatha ngokufanelekileyo. Njengoko ulahlekelwa ngamafutha, ngokwendalo ulahlekelwa ngamanye umsipha kunye naye. Ekubeni i-muscle emzimbeni wakho i-tissue eyondla ngeekhalori, ngakumbi imisipha onayo, amandla amaninzi uya kutshisa imihla ngemihla.
Ukulwa nokulahlekelwa kwemisipha ekhokelela ekulahlekeni kwamafutha, uqeqesho lokumelana luyimfuneko ukuze kugcinwe ubunzima bemisipha. Ngokugcina izihlunu zakho ngelixa utshisa amanqatha, inkcitho yakho yemihla ngemihla yamandla igcinwa iphezulu ngelixa utshisa amanqatha angafunekiyo..
# 4. Ufuna amanzi amaninzi
Ukubaluleka kwamanzi okusela kwimpilo yonke yomzimba wakho akunakujongelwa phantsi. Ukugcina iiseli zakho kunye nezicubu zifakwe emanzini ngokufanelekileyo kubalulekile kwiinkqubo ze-metabolic ezigcina umzimba wakho usebenza.
Inceda kwimetabolism, i-detoxification, isondlo seeseli zakho nokunye okuninzi.
Ngesi sizathu, I-hydration idlala indima ephambili ekulahlekeni kobunzima.
Ngaphandle kwendima yayo esisiseko emzimbeni wakho, amanzi anokukunceda ukuba unciphise umzimba ngezinye iindlela ezimbini:
# 1. Abantu badla ngokuphazama ukunxanelwa indlala.
Kwisifundo Oko kwenziwa, amavolontiya abona ukwanda kwe-44% ekulahlekeni kwesisindo xa besela i-500 ml yamanzi ngaphambi kokutya. Oku akuthethi ukuba kufuneka ubeke endaweni yokutya ngamanzi, kodwa igxininisa into yokuba abantu bahlala bebeka ukutya endaweni yamanzi.
Kwixesha elizayo xa uziva ulambile, zama ukusela amanzi kuqala ukuze ubone ukuba indlala yakho iyadamba na. Ukuba kunjalo, kusenokwenzeka ukuba uziva uphelelwe ngamanzi emzimbeni. Ukuba akunjalo, qhubeka kwaye ujabulele ukutya.
# 2. Ukusela amanzi kunokunyusa izinga lemetabolism yakho.
Uphando lubonisa ukuba amanzi okusela anokonyusa i-Metabolism yakho ukuya kuthi ga kwi-30% malunga nemizuzu engama-40 emva kokusela. Nangona oku kungabonakali ngathi lixesha elide, ezi khalori zongezelelweyo zongeza. Bakwalatha kwinto yokuba amanzi adlala indima kwindlela umzimba osebenza ngayo amandla, kunye ne-hydration eyaneleyo iyisitshixo kwinkcitho ephezulu yamandla.
# 5. Awulali ngokwaneleyo
Njenge hydration eyaneleyo, kulala Kwanele ngumba obalulekileyo kwimpilo iyonke. Inyaniso, uphando lubonisa ukuba ukungabikho kokulala kuhambelana kakhulu nomngcipheko wokutyeba kubantwana nakubantu abadala.
Ibonisiwe ukuba ubusuku nje obunye bokulala kakubi buchaphazela ukusebenza kwemetabolism, ukuhambisa isigqi se-circadian kude nokutshisa amanqatha afanelekileyo.
Ukulala kwakhona kubalulekile ukugcina ibhalansi yeehomoni ezikwenza uzive ulambile okanye uhluthi (i-ghrelin kunye ne-leptin). Xa ungalali ngokwaneleyo, amanqanaba akho e-ghrelin ayanda, ngelixa amanqanaba akho e-leptin ehla. Oku kukushiya uzive ulambile kwaye ungonelisekanga kwaye kaninzi kubangela ukunqwenela ukutya.
Ngelixa ulele, umzimba wakho uyaphumla kwaye uhlaziye, uxhasa impilo yengqondo yakho, intliziyo, izintso kunye namajoni akho omzimba.
Ukungabikho kobuthongoKwelinye icala, kunokukhokelela kwiingxaki ezingokweemvakalelo, ukubhideka kwengqondo, uxinezeleko lwegazi oluphezulu, ukuthomalalisa amandla okuzikhusela, nokudinwa.
# 6. Utya rhoqo kakhulu
Ezinye iingcali zikhuthaza ingcamango yokuba ukutya okuncinci imini yonke yindlela yokunciphisa umzimba. Ngelixa oku kunokubangela ukuba umntu angabikho kwikhalori ukuba utya izahlulo ezifanelekileyo, ixesha elininzi, oku kutyiwa ngokugqithisileyo kukhokelela ekutyeni okugqithisileyo kwekhalori.
Esikhundleni sokutya izidlo ezincinci ezintlanu imini yonke (okanye izidlo ezithathu kunye ne-snacks ezimbini), unokufuna ukuzama ukutya okukhawulezileyo (KWI).
Ukuzila ukutya okungapheliyo (AI) ifumana ingqwalasela eninzi njengendlela yokunciphisa iikhalori kuphela, kodwa nokuphucula impilo ye-metabolic.
Kunye nokuncipha kobunzima, Uphando lubonisa ukuba ukuzila ukutya okwethutyana Inokuba luncedo kwimpilo yentliziyo kunye nokuthintela isifo seswekile.
Kukho iintlobo ezininzi ezahlukeneyo zokuzila ukutya okuphakathi, zonke ezivumela uluhlu oluthile lokutya. Apha unokubona iinkqubo eziqhelekileyo zokuzila ukutya.
# 1. Ukuzila ukutya 16:8
Kolu kukhawuleza, i-dieter itya ngaphakathi kwefestile yeeyure ezisibhozo okanye ifestile yonke imihla kwaye izila ukutya iiyure ezili-16. Umzekelo oqhelekileyo we-16: 8 ukukhawuleza kuya kuba kukuqhawula ukuzila nge-11am kwaye uyeke ukutya ngo-7pm.
# 2. iiyure ezingama-24 ngokukhawuleza
Le migaqo idla ngokuba lusuku olunye okanye ezimbini ngeveki yokuzila ukutya okupheleleyo kwiiyure ezingama-24. Isenokuvakala ibukhali, kodwa ungakhetha ifestile yakho okanye ifestile ekhawulezayo yeeyure ezingama-24 nangaliphi na ixesha. Umzekelo, unokuba nesidlo sakusasa ngentsimbi yesi-5 ngoMvulo uze uqhawule ukutya kwakho ngoLwesibini ngo-5pm, ukuze ungaphoswa yimini epheleleyo ngaphandle kokutya.
# 3. I-5: 2 yokutya
Kule protocol, udla ngokutya iintsuku ezintlanu ngeveki kwaye uzila ezimbini. Ngeentsuku zakho zokuzila ukutya, unokutsiba ngokupheleleyo ukutya okanye unokusika ngokulula iikhalori zakho zibe ngama-500-600 ngosuku. Unokukhetha kwakhona ukuba zeziphi iintsuku ozizilayo kwaye ukhethe ukuzila iiyure ezingama-48 ukuba uyafuna.
Ukuzila ukutya kunokuba yindlela enhle yokuphula i-plateau yokulahlekelwa kwesisindo kwaye kaninzi iba yindlela yokuphila ngaphezu kwesixhobo sokunciphisa umzimba.
# 7. Awutyi iiprotheyini zaneleyo
Xa kuziwa ekutyeni kunye nokuncipha kwesisindo, iprotheni inokuba sesona sondlo sibalulekileyo sokugxila.
Olunye uphononongo lufunyenwe ukuba xa abantu belandela ukutya okuneprotheyini ephezulu, babone ukwanda kwe-satiety yeeyure ze-24, ukwanda kwekhalori evuthayo, ukunyuka kwe imetabolism ngexesha lokulala kunye nokunyuka kwe-fat oxidation.
Oku kungenxa ngokuyinxenye umphumo weprotheni kwihomoni ye-satiety, ghrelin. Ukutya iiprotheyini kunokulungelelanisa amanqanaba akho e-ghrelin, kukunceda uzive ugcwele ixesha elide. Inokukunceda ukulibazisa ukuphuma kwesisu, ukucothisa ukufunxwa kwezondlo ekutyeni kwakho.
Ukongeza kwimpembelelo yayo yokuphucula ukuhlutha, Iprotheyini inokunyusa izinga lakho lokutya ukutya. Enyanisweni, ukutya okuneprotheyini eninzi kunokunyusa i-calorie ukutshiswa ngokuphindwe kabini ngaphezu kokutya okune-carbohydrate.
Kwaye ekugqibeleni, iprotheni yinto ebalulekileyo ekugcineni imisipha. Njengoko kukhankanyiwe ngasentla, ukugcina ubunzima bezihlunu kubalulekile ukuba ufuna ukugcina inkcitho ephezulu yamandla ngelixa utshisa amanqatha.
Uphando lubonisa ukuba, kunye noqeqesho lokuxhathisa, ukufumana iprotheyini eyaneleyo kwisidlo sakho kubalulekile ukuba ufuna ukugcina izihlunu zakho ngelixa ulahlekelwa ngamafutha.
# 8. Uxinezelekile
Uxinzelelo lunokuba ngumqobo ekunciphiseni umzimba. Kunye neziphumo zayo ngokwasengqondweni, uxinzelelo lukwaza nentaphane yeziphumo zomzimba ezinokuchaphazela indlela umzimba wakho ophatha ngayo izondlo.
Eyona hormone yoxinzelelo ekhutshwayo ekuphenduleni uxinzelelo yi cortisolkunye amanqanaba aphezulu e-cortisol adityaniswa nokunyuka kwamafutha esiswini. Kuyathakazelisa ukuba ukudibanisa namafutha esisu kuphezulu kubantu abangabonakali iimvakalelo zabo phantsi koxinzelelo.
Oku kunokubonelela ngengqiqo kwindima yeendlela zokuhlangabezana nokuphendula ngokomzimba nangokwengqondo.
LAbaphandi abakazimiselanga indlela echanekileyo edibanisa uxinzelelo kunye nokunyuka kobunzima, kodwa umphumo we-cortisol kwi-insulin secretion unokudlala indima. Njengoko i-cortisol isanda, inani leendlela ze-metabolic kunye neehomoni ziyachaphazeleka ezinokubangela ukuba iiseli zixhathise kwihomoni ye-insulin.
I-insulin idlala indima ebalulekileyo kwi-carbohydrate metabolism, ukudala ubudlelwane obuqinileyo phakathi kokuxhatshazwa kwe-insulin kunye nokuzuza ubunzima.
Ngaphandle kwemiba yehomoni yoxinzelelo kunye nobunzima, izinto zengqondo zinokudlala indima.
Abantu abaninzi babhenela ekutyeni ukuze bafumane intuthuzelo xa becinezelekile. Oku kuyinxalenye yemfuno yentuthuzelo, kodwa ikwanxulunyaniswa notshintsho lwe-metabolic kunye ne-hormonal. Xa uxinezelekile, ukutya okunencasa kakhulu okufana namafutha kunye neswekile kuba nomtsalane ngakumbi njengoko inkqubo yakho yokuvuza iyancipha.
Ngenxa yesi sizathu, ukufumana iindlela zokuhlangabezana nempilo kubalulekile kungekuphela nje ekulahlekeni kwesisindo kodwa nakwimpilo jikelele.
Ezinye iindlela zokujongana noxinzelelo ezixhaswa ngophando kunye neendlela zokunciphisa uxinzelelo ziquka yoga, la kucamngca, uhamba, ukulawula ukuphefumla kunye ukubhala idayari.
# 9. Iihomoni zakho zicimile
Esinye sezizathu eziphambili zokuba abafazi abaninzi bayasokola ukufumana ubunzima ngenxa yokungalingani kwehomoni. Ukuba unengxaki yobunzima bobunzima kunye nokutya akukho nto, inokuba lixesha lovavanyo lwehomoni.
Okunye ukungalingani kwehomoni okuqhelekileyo okunokukhokelela ekufumaneni ubunzima kunye nokuthintela ukuncipha kobunzima kubandakanya:
# 1. I-estrogens ephantsi
Amanqanaba e-estrogen aphantsi Zingenzeka nakweyiphi na iminyaka, kodwa zixhaphake ngakumbi ngexesha lokuyeka ukuya exesheni.
# 2. Ihomoni ye-thyroid ephantsi
I-hormone ye-thyroid idlala indima ebalulekileyo ekulawuleni imetabolism. Amanqanaba asezantsi ehomoni yegilo anxulunyaniswa nenqanaba eliphantsi le-basal metabolic (BMR) ngokunjalo.
# 3. Ukuxhathisa iLeptin
ILeptin yihomoni efihlwa ziiseli zamafutha ukuze ingqondo yakho yazi ukuba ayifuni kutya kuninzi. Xa umzimba wakho uxhathisa kwi-leptin, awufumani umyalezo wokuba wanelisekile kwaye wondlekile ngokufanelekileyo, okukhokelela kwiihomoni zendlala ezingaqwalaselwanga.
# 4. Polycystic ovary syndrome (PCOS)
Indlela echanekileyo apho i-PCOS ibangela ukuzuza ubunzima ayiqondwa kakuhle. Kodwa nangona kunjalo, i-polycystic ovary syndrome idla ngokubonakaliswa ngokungalingani kwamahomoni, ezinokukhokelela kwizizathu ezininzi zokufumana ubunzima.
Ukungalingani kweHormonal kudla ngokukhatshwa zezinye iimpawu ezifana nokudinwa, ukuxhalaba, ukuphuthelwa, intloko ebuhlungu, nokunye. Ukuba uziva naziphi na kwezi mpawu zingasentla okanye wehlile kubunzima bakho, unokufuna ukujonga iihomoni zakho.
# 10. Utya iicarbohydrates ezininzi kakhulu.
Ukuba ubukade ukwisidlo se-ketogenic kwaye uqaphele ukuba awunciphisi ubunzima, kungenxa yokuba utya kakhulu iicarbohydrates.
Ukuze umzimba wakho utshintshele kwindlela yokutshisa amafutha, kufuneka unciphise i-carbohydrates yakho ukuya kwindawo apho umetabolism wakho utshintshela kwi-ketosis. Oku akunakwenzeka xa kukho i-glucose egazini.
Ngelixa ukuba kwi-ketosis akuqinisekisi ukulahleka kwamafutha, kuya kubonelela ngeenguqu ezithile zomzimba ezinokwenza ukulahleka kwamafutha kube lula.
Inzuzo eyaziwayo yokuba kwi-ketosis kukunciphisa indlala kunye neminqweno.. Uphando lubonisa ukuba amahomoni ahambelana nendlala kunye nokutya aguqulwa kwisimo se-ketogenic, ekhokelela ekunciphiseni kwendalo kwikhalori yokutya.
Olunye uncedo lokuba kwi-ketosis kukukwazi ukunyuka kweekhalori zemihla ngemihla.. Izifundo zezilwanyana zibonise ukuba ukutshisa i-ketones endaweni ye-glucose ye-fuel kubangela inkcitho ephezulu yemihla ngemihla yamandla.
Okokugqibela, ukuze umzimba wakho uyeke ngokulula ukutshisa i-fuel ekhoyo ngendlela ye-glucose kwaye uqale ukuthatha inzuzo kwiivenkile zakho zamafutha, kufuneka ucoce igazi lakho le-glucose. Eyona ndlela ilungileyo yokwenza oku kukunciphisa umthamo wakho wecarbohydrates.
Izifundo ezininzi zibonise izibonelelo zokutya okune-carb ephantsi yokulahleka kwamafutha: isifundo 1, isifundo 2 y isifundo 3. Ke ngoko, ukuba nolwazi ngeecarbohydrates ezityibilikayo kukutya kwakho kubalulekile ukuba ufuna ukwehla ngeekhilogram ezimbalwa. Qaphela iswekile eyongeziweyo kunye neecarbohydrates ekutyeni okufana neesoda, iisosi, ukutya okupakishweyo, kunye nemivalo.
Kukwabubulumko ukubeka iliso kumanqanaba akho e-ketone ukuze uqiniseke ukuba ngokwenene ukwi-ketosis. Umzimba womntu wonke wahlukile kwaye ngoko ke umyinge we-carbohydrate yomntu wonke uyahluka. Ukwandisa ukutya kwakho kwe-ketogenic, kufuneka wazi ukuba zingaphi iicarbohydrates umzimba wakho onokuzithatha ngosuku ngaphandle kokukukhupha kwi-ketosis.
Isiphelo: sombulula iingxaki zokunciphisa umzimba
Xa kuziwa ekunciphiseni umzimba, akusoloko malunga nokutya iikhalori ezimbalwa kunye nokuhamba ngaphezulu.
Ukusela amanzi aneleyo, ukuvavanya ukuba zingaphi iiyure olala ngazo busuku ngabunye, ukuzilolonga ngamandla, kunye nokutya kakhulu ukutya okunencasa zezinye zezinto ezenzekayo.
Ngelixa ukutya okunempilo kunye nesiqhelo sokuzilolonga kuya kukunceda ukuba uphumelele, indlela yakho yokuphila iyonke kufuneka idlale ukuze ufezekise ukwehla kobunzima obuhlala buhleli.