Indlala iyiphupho elibi kungakhathaliseki ukuthi iyiphi inhloso yezempilo ofuna ukuyifinyelela. Noma ngabe uzama ukwehlisa isisindo, ukwakha izicubu zomzimba, noma udla ukudla okunempilo nje, isifiso sokudla esinganeliseki sizokwenza ukuthi usuke emgomweni wakho. Nakuba kungenzeka ukungakunaki ukuduma kwesisu sakho isikhashana, ukuba nakho ngokuqhubekayo kuyinto enzima kakhulu ukuyithwala.
Uma ungakwazi ukuthola indlela yokulawula isifiso sakho sokudla, lezo zifiso ezingazelelwe ngokwalokho kudla Zingaholela ekutheni udle ngokweqile futhi ukhuluphale.
Ngokungafani namaphilisi okunciphisa umzimba, ngokuvamile aqukethe i-caffeine noma anciphisa kuphela isisindo samanzi, ukucindezela okungokwemvelo kwesifiso sokudla kusiza ukulawula izifiso zakho ngokulinganisa amahomoni ahilelekile.
Indlela engcono kakhulu yokuqeda indlala ukuhlanganisa njalo izidakamizwa zemvelo zokucindezela ukudla. Lokhu kukudla kwe-ketogenic, ukudla okune-fiber ephezulu, nezinye izinongo.
Okuqukethwe
Kungani Ukudla Amakhalori Ambalwa Kungasebenzi
Ngisho nanamuhla, iseluleko se-quintessential sokulahlekelwa isisindo ukudla ama-calories ambalwa kakhulu, nakuba sekucacile ukuthi akusebenzi kahle esikhathini eside.
Ukusika ama-calories kusebenza ngesikhathi esifushane, kodwa abantu abathembele ekuvinjweni kwekhalori bavame ukukuthola kunzima ukugcina isisindo esilahlekile ngokuhamba kwesikhathi. Baphinde babonakale behlezi bezidla noma belinde ukudla kwabo okulandelayo. Lokho kungenxa yokuthi ukudla ama-calories ambalwa akucindezeli isifiso sakho sokudla.
Esikhundleni salokho, kungasiza ukukhulisa indlala ngokuthinta kabi amahomoni akho.
Ngokocwaningo oluthile, ukudla okukhawulelwe ngamakhalori kunganciphisa amazinga ehomoni ebizwa ngokuthi i-glucagon-like peptide 1 (noma i-GLP-1). Le hormone ilawula indlala futhi ithonya ukusutha. Uma amazinga aphezulu, acindezela isifiso sakho sokudla. Uma amazinga ephansi, iyakwandisa.
Ucwaningo olufanayo luphinde luphawule ukuthi ukudla okunekhalori ephansi kunciphisa amazinga e-leptin, ihomoni eyaziwa ngokuthi ihomoni ye-satiety. I-Leptin ikhombisa ubuchopho bakho ukuthi bugcwele. Uma amazinga ephansi, uzizwa ulambile ngaso sonke isikhathi.
I-Ghrelin yenza okuphambene ncamashi ne-leptin. Uma amazinga aphezulu, uzizwa ulambile ngaso sonke isikhathi. Ngakolunye uhlangothi, amazinga e-ghrelin aphansi asebenza njengesicindezeli esisebenzayo sokudla.
Izinketho zokucindezela isifiso sokudla
Esikhundleni sokugxila ekudleni kwekhalori nokuncipha kwesisindo, isihluthulelo sokulawula isifiso sakho sokudla wukuthola indlela bhalansisa ushukela wegazi namazinga e-insulin, kuyilapho kulinganisa i-ghrelin ne-leptin, namanye amahomoni, njenge-GLP-1 ne-peptide YY..
Kuzwakala kuyinkimbinkimbi, kodwa kunezindlela ezilula futhi ezingokwemvelo zokwenza. Asikho isidingo sokuphendukela kumaphilisi okunciphisa isisindo, izithasiselo zokwenziwa zokunciphisa umzimba noma amaphilisi amanoni ashisayo. Nansi indlela yokucindezela ngokwemvelo isifiso sakho sokudla.
# 1. Ukudla kwe-ketogenic
Ukudla kwe-ketogenic kungenzeka kuyindlela engcono kakhulu yokucindezela ukudla ngaphandle lapho. Ngokungafani nokudla ama-calories ambalwa nokunye ukudla okwehlisa isisindo, i-keto isiza ukulinganisela amahomoni ukuze uzizwe ugcwele.
Ucwaningo lukhombisa ukuthi ukudla okune-ketogenic kungakhuphula i-leptin ne-GLP-1 ngenkathi kwehlisa i-ghrelin. Ongakubheka kulezi zifundo: Isifundo 01, isifundo 02, isifundo 03. Le miphumela ibonakala kubahlanganyeli bezifundo ezahlukene ngokulahlekelwa okukhulu kwesisindo namafutha. Uma kukhulunywa ngama-hormone esifiso sokudla kanye nokulawulwa kwesifiso sokudla, lena kanye inhlanganisela umuntu ayidingayo.
Ukunciphisa ama-carbohydrate kanye nokugxila ekudleni amafutha anempilo nakho kusiza ukulinganisa amazinga kashukela egazini, okunganciphisa izifiso.
Ushukela Wegazi Ophansi Awugcini Nje Ukukhuphula Izifiso Zakho, Ngokombiko owodwaIkwenza ufune ngokukhethekile ukudla ukudla okungenampilo okunama-carbohydrate amaningi. Uma ugcina amazinga kashukela egazini elinganisela ngokusebenzisa ukudla okuklanywe kahle kwe-ketogenic, ugwema ukuphahlazeka okwandisa indlala yakho.
Ngaphandle kokusiza ekucindezelweni kwesifiso sokudla, ukudla kwe-ketogenic kunezinye izinzuzo zezempilo, okuhlanganisa amandla anda kanye namafutha omzimba amancane, okwenza kube nenzuzo ngazo zonke izindlela.
# 2. Khulisa ukudla kwakho i-fiber
I-fiber inconywa njengenye yemisoco enempilo emhlabeni wonke, futhi kunesizathu esihle sayo. Kuxhunyaniswe nempilo engcono yenhliziyo, ukuncipha kwesisindo, ukugaya okuvamile, nomuzwa wokugcwala.
Esinye sezizathu i-fiber esiza ukuthi uhlale ugcwele ingoba ibambezela ukugaya, okusho ukuthi ukudla kuhlala esiswini isikhathi eside. Futhi lokhu ngokwemvelo kucindezela isifiso sakho sokudla. Kodwa futhi kuneminye imithelela eminingi.
Ucwaningo lwezilwane lwathola ukuthi uma kuhlanganiswa nokudla okunamafutha amaningi (njengokudla kwe-keto), imicu ethile evubelayo ingasiza ukucindezela ukudla. ngokulawula ezinye zezindawo zobuchopho ezilawula indlala. Ngokusho kwabacwaningi, le micu yokudla ingabangela ukukhululwa kwamahomoni amabili: i-peptide YY (PYY) ne-GLP-1.
Olunye ucwaningo lubonisa ukuthi i-YY peptide iyasiza ukunciphisa isifiso sokudla futhi andise ukusutha, kuyilapho i-GLP-1 isiza ukubambezela ukukhipha isisu, ukuze uzizwe ugcwele isikhathi eside.
Le micu ibuye isebenze ngokungaqondile njengesicindezeli semvelo sokudla. Lapho efika emathunjini amakhulu, amagciwane aqala ukuwadiliza futhi akhiqize i-short-chain fatty acid (noma i-SCFA) ebizwa ngokuthi i-acetate. Le acetate ibe isihamba iye ebuchosheni bakho, lapho itshela khona i-hypothalamus ukuthi igcwele..
Nakuba okunye ukudla okune-fiber ephezulu, njengobhontshisi, udali, okusanhlamvu okuphelele, ne-oatmeal, zivinjelwe ekudleni kwe-ketogenic, ungakwazi ukuhlangabezana kalula nezidingo zakho ze-fiber ngokudla imifino Imbewu ye-low-carb ne-high-fiber njengembewu ye-chia, imbewu yefilakisi, nembewu ye-hemp.
I-Los ukwatapheya futhi ziwumthombo omuhle kakhulu we-fiber. Eyodwa Aguacate Iqukethe amagremu angu-9.1 we-fiber kanye namagremu angu-2.5 kuphela we-net carbs.
# 3. Engeza ezinye izinongo ezengeziwe
Ungase ucabange ngezinongo njengendlela yokunonga ukudla kwakho, kodwa zenza okungaphezu nje kokwengeza ukunambitheka. Ukwengeza izinongo ekudleni kwakho kuyindlela elula, esebenzayo, futhi engabizi yokucindezela ngokwemvelo ukudla kwakho.
- Upelepele we-cayenne: I-Capsaicin iyinhlanganisela eyinhloko kupelepele we-cayenne. Inesibopho sokushisa kwesici salokhu, kodwa futhi kusiza ukunciphisa isifiso sokudla kanye nesifiso sokudla phakathi kokudla. Ucwaningo luphinde luveze lokho I-cayenne pepper ingasiza ekwandiseni inani lama-kilojoule owashisa futhi ithuthukise imetabolism.
- I-Turmeric: i-turmeric ivame ukuphakanyiswa ngenxa yayo izakhiwo ezilwa nokuvuvukala, kodwa futhi ingasebenza njengesicindezeli esingokwemvelo sokudla. Ngokocwaningo oluthile, i-compound eyinhloko ku-turmeric, ebizwa ngokuthi i-curcumin, kungasiza ukunciphisa i-ghrelin futhi unciphise isifiso sokudla. Nokho, kubalulekile ukuqaphela ukuthi ucwaningo oluningi lwenziwa ezilwaneni.
- Isinamoni: Ucwaningo luye lwaxhumanisa inhlanganisela eyinhloko yesinamoni, ebizwa ngokuthi i-cinnamaldehyde (CIN), enamazinga aphansi e-insulin kanye nokwanda kwe-GLP-1., inhlanganisela yamahomoni angasiza ekucindezeleni ukudla kwakho ngokwemvelo. Ucwaningo luphinde lubonise ukuthi, njengefayibha, i-CIN inganciphisa izinga lokugaya, kukushiya uzizwe ugcwele isikhathi eside futhi uthuthukise ukuzwela kwe-insulin.
# 4. Ukucabangela ezinye izithasiselo zokudla
Uma ukushintsha indlela odla ngayo kungasebenzi, kunezithako zokudla ezingokwemvelo ezingasiza. Lokhu akuhloselwe ukufaka esikhundleni sezinye izicindezeli zemvelo zesifiso sokudla, kodwa ukuthatha ezinye izithasiselo ezithile ngaphezu kwezinguquko zokudla okunomsoco kungase kusebenze kakhulu.
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I-Saffron extract: Nakuba ngezinye izikhathi, ucwaningo lulinganiselwe kulo mkhakha, ezinye izifundo zibonisa ukuthi i-safron extract ingasiza ekunciphiseni ukudla, ngasikhathi sinye lokho kunciphisa amafutha omzimba, inkomba yesisindo somzimba, kanye nomjikelezo wokhalo jikelele.
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Futhi futhi, njengenjwayelo, sinesiqephu esengeziwe sezindaba. Ngokungafani namaphilisi okudla anqunywe udokotela kanye nalawo angagunyaziwe, lezi zicindezeli zemvelo azinayo imiphumela emibi eyaziwayo..
Iziphetho mayelana nokusetshenziswa kokucindezela kwemvelo kwesifiso sokudla
Ngokungafani nokuvinjelwa kwekhalori, okukushiya ulambile futhi uhlale ufuna ukudla kwakho okulandelayo, ukulandela ukudla kwe-ketogenic kungasiza ukulinganisa amahomoni abhekene nendlala. Ukudla okune-fiber ephezulu, izinongo ezifana ne-turmeric ne-cayenne pepper, nezithako zokudla zemvelo ezifana ne-green tea extract nazo zisebenza njengezicindezeli zemvelo zesifiso sokudla.