Indlala yinto ebuhlungu nokuba yeyiphi na injongo yezempilo ofuna ukuyifeza. Nokuba uzama ukunciphisa umzimba, ukwakha izihlunu, okanye ukutya nje okunempilo, umnqweno onganelisekiyo wokutya ngokuqinisekileyo uya kukushiya usukelo lwakho. Nangona kunokwenzeka ukuba ungakuhoyi ukuduma kwesisu sakho okomzuzwana, ukuba nayo ngokuqhubekayo yinto enzima kakhulu ukuyiphatha.
Ukuba awukwazi ukufumana indlela yokulawula ukutya kwakho, loo minqweno ngokukhawuleza ngokokutya okunjani Zinokukhokelela ekubeni utye kakhulu kwaye utyebe.
Ngokungafaniyo neepilisi zokulahlekelwa kwesisindo, eziqulethe i-caffeine okanye ukunciphisa ubunzima bamanzi kuphela, i-natural appetite suppressant inceda ukulawula iminqweno yakho ngokulinganisa iihomoni ezibandakanyekayo.
Indlela efanelekileyo yokuphelisa indlala ihlala idibanisa Ukuthintela ukutya kwendalo. Oku kukutya kwe-ketogenic, ukutya okunefayibha ephezulu, kunye nezinye iziqholo.
Isiqulatho
Kutheni Ukutya iiCalories ezimbalwa akusebenzi
Nanamhla oku, ingcebiso ye-quintessential yokunciphisa umzimba kukutya iikhalori ezimbalwa kakhulu, nangona sele icacile ukuba ayisebenzi kakuhle ekuhambeni kwexesha.
Ukusika iikhalori kusebenza kwixesha elifutshane, kodwa abantu abathembele kwi-calorie restriction bavame ukufumana kunzima ukugcina ubunzima obulahlekileyo ngexesha. Kwakhona kubonakala ngathi bahlala besitya okanye balinde isidlo sabo esilandelayo. Kungenxa yokuba ukutya iikhalori ezimbalwa akucinezeli umdla wakho wokutya.
Endaweni yoko, inokunceda ukonyusa indlala ngokuchaphazela kakubi iihomoni zakho.
Ngokutsho kolunye uphononongo, ukutya okunekhalori kunokunciphisa amanqanaba ehomoni ebizwa ngokuba yi-glucagon-like peptide 1 (okanye i-GLP-1). Le hormone ilawula indlala kwaye ichaphazela ukuhlutha. Xa amanqanaba aphezulu, icinezela umdla wakho. Xa amanqanaba aphantsi, iyakwandisa.
Uphononongo olufanayo lukwaphawula ukuba ukutya okunekhalori ephantsi kunciphisa amanqanaba e-leptin, ihomoni eyaziwa ngokuba yihomoni yesatiety. ILeptin inika umqondiso ingqondo yakho ukuba izele. Xa amanqanaba esezantsi, uziva ulambile ngalo lonke ixesha.
IGhrelin yenza ngokuchaseneyo neleptin. Xa amanqanaba aphezulu, uziva ulambile ngalo lonke ixesha. Kwelinye icala, amanqanaba asezantsi e-ghrelin asebenza njengesixhobo esisebenzayo sokucinezela ukutya.
Iinketho zokucinezela umnqweno wendalo
Esikhundleni sokugxila kwikhalori yokutya kunye nokunciphisa umzimba, isitshixo ekulawuleni umdla wakho kukufumana indlela yoku ukulinganisa iswekile yegazi kunye namanqanaba e-insulin, ngelixa ulinganisa i-ghrelin kunye ne-leptin, kunye namanye amahomoni, njenge-GLP-1 kunye ne-peptide YY.
Kuvakala kunzima, kodwa kukho iindlela ezilula kunye nezendalo zokwenza. Akukho sidingo sokubhenela kwiipilisi zokuncipha kobunzima, izongezo zokwehla kobunzima bokwenziwa okanye Izitshisi. Nantsi indlela yokucinezela umdla wakho wokutya ngokwendalo.
# 1. Ukutya kwe-ketogenic
Ukutya kwe-ketogenic mhlawumbi yeyona nto ingcono yokunyathela ukutya ngaphandle. Ngokungafaniyo nokutya iikhalori ezimbalwa kunye nokunye ukutya okunciphisa umzimba, i-keto inceda ukulinganisela amahomoni ukuze uzive ugcwele.
Uphando lubonisa ukuba ukutya okune-ketogenic kunokonyusa i-leptin kunye ne-GLP-1 ngelixa kunciphisa i-ghrelin. Onokuthi uzijonge kwezi zifundo: Isifundo 01, isifundo 02, isifundo 03. Ezi ziphumo zibonwa kubathathi-nxaxheba bezifundo ezahlukeneyo kunye nokulahlekelwa okukhulu kwesisindo kunye namafutha. Xa kuziwa kwi-hormones enomdla kunye nokulawula ukutya, oku kukudibanisa okufunekayo umntu.
Ukunciphisa i-carbohydrates kunye nokugxila ekutyeni amafutha anempilo kwakhona kunceda ukulinganisela amanqanaba eswekile yegazi, anokunciphisa iminqweno.
Iswekile yegazi ephantsi ayikonyusa nje iminqweno yakho, ngokweNgxelo enyeNgokukodwa yenza ukuba ufune ukutya ukutya okungekho mpilweni okuphezulu kwi-carbohydrates. Xa ugcina amanqanaba eeshukela egazi alungeleleneyo ngokutya kwe-ketogenic eyilwe kakuhle, ugwema iingozi ezandisa indlala yakho.
Ukongeza ekuncedeni ukunyanzeliswa kokutya, ukutya kwe-ketogenic kunezinye izibonelelo zempilo, kubandakanywa amandla okwandisiweyo kunye namafutha angaphantsi komzimba, okwenza kube luncedo kuzo zonke iindlela.
# 2. Yongeza ukutya kwakho ifayibha
Ifayibha inconywa njengenye yezondlo ezisempilweni phaya, kwaye kukho isizathu esihle sayo. Idityaniswe nempilo engcono yentliziyo, ukwehla kobunzima bomzimba, ukwetyisa rhoqo, kwaye ngokuqinisekileyo uvakalelo lokuhlutha.
Esinye sezizathu zokuba ifayibha incede uhlale ugcwele kukuba icothisa ukugaya, nto leyo ethetha ukuba ukutya kuhlala esiswini ixesha elide. Kwaye oku ngokwemvelo kukucinezela umdla wakho. Kodwa ikwanazo nezinye iimpembelelo ezininzi.
Uphononongo lwezilwanyana lufumene ukuba xa kudityaniswe nokutya okunamafutha aphezulu (okufana nokutya kwe-keto), imicu ethile evundisiweyo inokunceda ukucinezela ukutya. ngokulawula ezinye iindawo zobuchopho ezilawula indlala. Ngokutsho kwabaphandi, le micu yokutya inokubangela ukukhululwa kweehomoni ezimbini: i-peptide YY (PYY) kunye ne-GLP-1.
Olunye uphando lubonisa ukuba i-YY peptide iyanceda ukunciphisa ukutya kunye nokwandisa ukuhlutha, ngelixa i-GLP-1 inceda ukulibazisa ukukhupha isisu, ukuze uzive ugcwele ixesha elide.
Ezi ntsinga zikwasebenza ngokungangqalanga njengokucinezela umdla wokutya. Xa zifika emathunjini amakhulu, iibhaktheriya ziqala ukuwaphula kwaye zivelise i-acid-chain fatty acid (okanye i-SCFA) ebizwa ngokuba yi-acetate. Le acetate ke ihamba iye kwingqondo yakho, apho ixelela i-hypothalamus ukuba igcwele..
Ngelixa ukutya okunefayibha ephezulu, okunje ngeembotyi, iilentile, ukutya okuziinkozo, kunye ne-oatmeal, azivumelekanga kwi-ketogenic diet, unokuhlangabezana ngokulula neemfuno zakho zefiber ngokutya imifuno Imbewu ye-carb ephantsi kunye ne-high-fiber njengembewu ye-chia, imbewu ye-flax, kunye nembewu ye-hemp.
Los iavokhado zikwangumthombo ogqwesileyo wefiber. Umntu omnye aguacate Iqulethe i-9.1 grams yefiber kunye ne-2.5 grams kuphela ye-carbs net.
# 3. Yongeza ezinye izinongo ezongezelelweyo
Unokucinga kuphela ngeziqholo njengendlela yokunonga ukutya kwakho, kodwa zenza okungakumbi kunokongeza nje incasa. Ukongeza iziqholo ekutyeni kwakho yindlela elula, esebenzayo, kwaye engabizi kakhulu yokunciphisa umdla wakho wokutya.
- Ipele-Pele yecayenne: ICapsaicin yeyona nto iphambili kwipepile yecayenne. Inoxanduva lobushushu beempawu zale nto, kodwa kwakhona inceda ukunciphisa umdla kunye nomnqweno wokutya phakathi kokutya. Uphando lukwabonisa ukuba i-cayenne pepper inokunceda ukwandisa inani leekhalori ozitshisayo kwaye ukhulise imetabolism.
- I-Turmeric: i-turmeric ihlala ithandwa ngenxa yayo iipropathi ezichasene nokuvuvukala, kodwa isenokusebenza njengento ecinezela umdla wokutya. Ngokutsho kwesinye isifundo, i-compound ephambili kwi-turmeric, ebizwa ngokuba yi-curcumin, inokunceda ukunciphisa i-ghrelin kwaye unciphise umdla wokutya. Noko ke, kubalulekile ukuphawula ukuba uphando oluninzi lwenziwa kwizilwanyana.
- Isinamoni: Izifundo ziye zanxibelelanisa eyona khompawundi kwisinamoni, ebizwa ngokuba yi-cinnamaldehyde (CIN), kunye namanqanaba asezantsi e-insulin kunye nokunyuka kwe-GLP-1., indibanisela yeencindi zamadlala ezinokukunceda ucinezele umdla wakho ngokwemvelo. Uphononongo lukwabonisa ukuba, njengefayibha, i-CIN inokucothisa izinga lokwetyisa, kukushiya uzive ugcwele ixesha elide kwaye uphucula ubuntununtunu kwi-insulin.
# 4. Ukuqwalasela ezinye izongezo zokutya
Ukuba ukutshintsha ukutya kwakho akusebenzi, kukho izongezo zendalo ezinokuthi zincede. Ezi azenzelwanga ukuba zithathe indawo yezinye izithinteli zomdla wokutya, kodwa ukuthatha izongezo ezithile ukongezelela kutshintsho lwesondlo kunokusebenza ngakumbi.
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Kwaye, njengesiqhelo, sineendaba ezongezelelweyo. Ngokungafaniyo neyeza kunye neepilisi zokutya ezingezizo, ezi zithinteli zendalo azikho iziphumo ezibi ezaziwayo..
Izigqibo malunga nokusetyenziswa koxinzelelo lwendalo lokutya
Ngokungafaniyo nokunciphisa ikhalori, okukushiya ulambile kwaye uhlala ukhangele isidlo sakho esilandelayo, ukulandela ukutya kwe-ketogenic kunokunceda ukulinganisela amahomoni ajongene nendlala. Ukutya okunefayibha ephezulu, iziqholo ezifana ne-turmeric kunye nepepile ye-cayenne, kunye nezongezo zokutya zendalo ezifana nesicatshulwa seti eluhlaza nazo zisebenza njengezinto ezicinezela umdla wokutya.