Uma ubulokhu ulandela uhlelo lokunciphisa umzimba futhi usazabalaza nokuchitha amafutha amaningi emzimbeni, kungase kube nezinto ezifihliwe ongazazi.
Uma ufuna ukufeza imigomo yakho yokulahlekelwa isisindo, kufanele ubheke ngalé kokudla futhi ucabangele imikhuba yakho nendlela yakho yokuphila.
Ake sibheke ukuthi yiziphi izici ezingaphazamisa indlela yakho eya esisindweni esifanele somzimba.
Okuqukethwe
Izizathu Eziyi-10 Eziphezulu Zokuthi Unganciphisi Isisindo
# 1. Udla ama-calories amaningi kakhulu
Ngokuya ngesu olisebenzisayo, kungenzeka ukuthi awulandeleli amakhalori akho ngokwanele.
Indlela endala “ye-calories in-calories out” yokudayetha iyindlela yakudala yokubheka ukuncipha kwesisindo. Ukulandelela ngokuqinile konke ukulunywa kokudla okudlula ezindebeni zakho akudingekile nje kuphela, kuyasangana.
Kodwa-ke, uma ulahlekelwa ngokuphelele lokho okudlayo, cishe udla ngaphezu kwalokho okudingwa ngumzimba wakho. Ekupheleni kosuku, ama-calories anendaba. Uma udla ama-calories amaningi ngosuku kunalokho ozowashisa kamuva, ayikho enye indawo angaya kuyo ngaphandle kokugcinwa kwamafutha. Kulula kanjalo.
Ngakho-ke, umgomo uwukufinyelela ibhalansi futhi uqaphele yakho ama-kilojoule ngaphandle kokukhathazeka.
Ukubuka osayizi bezingxenye, ukuhlela ukudla, nokudla ngokucophelela kuyizindlela ongakhumbula ngazo amakhalori akho ngaphandle kokulandelela ukulunywa ngakunye.
Kulula kakhulu ukuthatha indlela ethi "Ngidla ukudla okunempilo, ukuze ama-calories awabale". Kodwa-ke, ngisho ne-broccoli ingaholela ekuzuzeni isisindo uma idliwe ngokweqile, nakuba lokho kungaba ukudla kakhulu, i-broccoli eningi.
# 2. Uphuza ama-calories akho
Uma ukwehlisa isisindo kuwumgomo wakho, khona-ke ukugcina iso kuma-calories aketshezi kubalulekile. Ungadla ukudla okungenamsoco, udle ukudla okuphelele, futhi ugcine ama-calories akho ehlolwa, kodwa uma uphuza iziphuzo ezinekhalori ephezulu, uzolahlekelwa umdlalo.
Iziphuzo ezisobala okufanele uzigweme iziphuzo ezinoshukela njengamasoda namajusi. Kodwa kukhona abanye "abenzi bobuqili" abangathola indlela yabo ekudleni kwakho, futhi.
Isibonelo, uyangeza ukhilimu noma ubisi ekhofini lakho lasekuseni? Nakuba kungase kungabonakali njengento enkulu ukwengeza ideshi likakhilimu, lokho kungase kube ukufaka amakhalori angu-100 khona lapho.
Futhi ingilazi yewayini for dinner? Ngisho nezinhlobo ezinoshukela ophansi ziza nesabelo sazo samakholori.
Lokhu akusho ukuthi awukwazi ukujabulela ukuthela ukhilimu ekhofini lakho noma ngokuphuza iwayini ngesidlo sakusihlwa, gcina lawo ma-calories engqondweni futhi ukhumbule ukuthi anikela engqikithini yakho yansuku zonke.
Noma nini lapho kungenzeka, khetha ukuphuza amanzi ngaphezu kwezinye izinketho. Lokhu akugcini nje ngokungeza ama-calories angu-zero enanini lakho lansuku zonke, futhi kukunika amanzi, isici esibalulekile sokuncipha kwesisindo.
Okokugcina, hlala ubhekile iziphuzo ezizenza zinempilo. Ngaso sonke isikhathi bheka ilebula lokudla okunomsoco ngemuva kwamabhodlela ukuze ubone ukuthi yini ngempela efihlwe eziphuzweni zakho. Ungase umangale ukuthola ukuthi uhlobo lwakho oluthandayo lwetiye elineqhwa lugcwele ushukela noma ukuthi iziphuzo ezifana ne-Vitamin Water zinama-carbohydrates acishe abe maningi Coca Cola.
# 3. Awunyakazi ngokwanele
Ukuncipha kwesisindo kumele kuqhamuke ngendlela enezinhlangothi ezimbili. Ukubuka lokho okudlayo kubalulekile, kodwa ukuhambisa umzimba wakho kubaluleke kakhulu.
Lokhu akusho ukuthi "i-calories in-calories out" into. Awudingi ukwenza imizuzu engama-60 ye-cardio ukuze ushise ama-calories angu-400 engeziwe ukuze ukwazi ukujabulela lelo khukhi ngemva kwesidlo sakusihlwa. Lolu hlobo lokunaka kakhulu ukunyakaza ngokuqinisekile luzokubangela ukuba uyeke, futhi ngokuvamile alusebenzi.
Ukunyakaza kwesisindo kunokuningi okuhlobene nokuqina okuphelele bese ulandelela ukushiswa kwekhalori.
Ucwaningo lukhombisa ukuthi ngisho nokuhamba ngokushesha, okuqinile kungaholela ekwehleni kwamafutha e-visceral.
Kodwa uma ufuna ngempela ukuba sesimweni esihle, ukuphakamisa izinsimbi kubalulekile ukuze ugcine umzimba wakho ushisa amafutha ngendlela efanele. Njengoba ulahlekelwa amafutha, ngokwemvelo ulahlekelwa amanye umsipha kanye naye. Njengoba imisipha emzimbeni wakho iyizicubu ezidla ama-calories, uma unemisipha eyengeziwe, amandla amaningi ozowashisa nsuku zonke.
Ukuze ulwe nokulahlekelwa kwe-muscle mass okuholela ekulahlekelweni kwamafutha, ukuqeqeshwa kokumelana kuyadingeka ukuze kugcinwe isisindo semisipha. Ngokugcina imisipha yakho ngenkathi ushisa amafutha, izindleko zakho zansuku zonke zamandla zigcinwa ziphezulu ngenkathi kushisa amafutha angafuneki..
# 4. Udinga amanzi engeziwe
Ukubaluleka kwamanzi okuphuza empilweni yakho yonke yomzimba wakho akunakubukelwa phansi. Ukugcina amangqamuzana akho kanye nezicubu zinamanzi ngendlela efanele kubalulekile ezinqubweni ze-metabolic ezigcina umzimba wakho usebenza.
Isiza kumetabolism, i-detoxification, umsoco wamaseli akho nokunye okuningi.
Ngalesi sizathu, I-hydration idlala indima ebalulekile ekunciphiseni isisindo.
Ngaphandle kwendima yawo eyisisekelo emzimbeni wakho, amanzi angakusiza futhi ukuthi ulahlekelwe isisindo ngezinye izindlela ezimbili:
# 1. Abantu bavame ukuphambanisa ukomela indlala.
Ocwaningweni Lokho kwenziwa, amavolontiya abona ukwenyuka kwesisindo ngo-44% lapho ephuza u-500 ml wamanzi ngaphambi kokudla. Lokhu akusho ukuthi kufanele ubeke amanzi esikhundleni sokudla, kodwa kugqamisa iqiniso lokuthi abantu bavame ukufaka ukudla esikhundleni samanzi.
Ngokuzayo lapho uzizwa ulambile, zama ukuphuza amanzi kuqala ukuze ubone ukuthi indlala yakho iyaphela yini. Uma kunjalo, cishe uzizwa uphelelwe amanzi emzimbeni. Uma kungenjalo, qhubeka ujabulele ukudla.
# 2. Ukuphuza amanzi kungakhuphula izinga lakho lokugayeka kokudla.
Ucwaningo Lukhombisa Amanzi Okuphuza Angakhuphula I-Metabolism Yakho kufika ku-30% cishe imizuzu engama-40 ngemva kokungeniswa. Nakuba lokhu kungase kungabonakali njengesikhathi eside, lawa ma-calorie engeziwe ayahlangana. Baphinde baveze ukuthi amanzi aneqhaza endleleni umzimba osebenza ngayo amandla, ukufakwa kwamanzi okwanele okuwukhiye wokusebenzisa amandla ngendlela efanele.
# 5. Awulali ngokwanele
Njenge-hydration eyanele, ukulala Okwanele kuyisici esibalulekile sempilo iyonke. Empeleni, ucwaningo lukhombisa lokho kuntuleka kokulala kuhlotshaniswa kakhulu nobungozi bokukhuluphala ezinganeni nakubantu abadala.
Kukhonjisiwe ukuthi ubusuku obubodwa nje bokulala okubi buthinta ukusebenza kwemetabolism, kususa isigqi se-circadian kude nokushiswa kwamafutha okuphelele.
Ukulala kubalulekile futhi ukuze ugcine ibhalansi yamahomoni akwenza uzizwe ulambile noma ugcwele (i-ghrelin ne-leptin). Lapho ungalali ngokwanele, amazinga akho e-ghrelin ayanda, kuyilapho amazinga akho e-leptin ehla. Lokhu kukushiya ulambile futhi ungagculisekile futhi ngokuvamile kubangela ukulangazelela ukudla.
Ngesikhathi ulele, umzimba wakho uyaphumula futhi uvuseleleke, usekele impilo yobuchopho bakho, inhliziyo, izinso namasosha akho omzimba.
UkulalaNgakolunye uhlangothi, kungaholela ezinkingeni ezingokomzwelo, ukudideka kwengqondo, umfutho wegazi ophakeme, ukuncipha kokuzivikela komzimba, nokukhathala.
# 6. Udla njalo
Abanye ochwepheshe bakhuthaza umbono wokuthi ukudla okuncane usuku lonke kuyindlela yokunciphisa umzimba. Nakuba lokhu kungase kubangele ukuthi umuntu alahlekelwe yikhalori uma edla izingxenye ezifanele, isikhathi esiningi, lesi simiso sokudla ngokweqile siholela ekusetshenzisweni kwekhalori ngokweqile.
Esikhundleni sokudla ukudla okuncane okuhlanu usuku lonke (noma ukudla okuthathu nokudla okulula okubili), ungase ufune ukuzama ukuzila ukudla ngezikhathi ezithile (AI).
Ukuzila ukudla okungapheli (AI) ithola ukunakwa okuningi njengendlela yokungagcini nje ngokusika amakholori, kodwa futhi ithuthukise impilo ye-metabolic.
Kanye nokuncipha kwesisindo, Ucwaningo lubonisa ukuthi ukuzila ukudla ngezikhathi ezithile Kungaba futhi inzuzo kokubili impilo yenhliziyo kanye nokuvimbela isifo sikashukela.
Kunezinhlobo eziningana ezihlukene zokuzila ukudla ngezikhathi ezithile, zonke ezivumela izinhlobonhlobo zokudla ezithile. Lapha ungabona amaphrothokholi ajwayelekile wokuzila ukudla ngezikhathi ezithile.
# 1. Ukuzila 16:8
Kulokhu kuzila ukudla, i-dieter idla ngaphakathi kwewindi lamahora ayisishiyagalombili noma iwindi usuku ngalunye futhi izila amahora ayi-16. Isibonelo esijwayelekile sokuzila ukudla okungu-16:8 kungaba ukuqeda inzilo ngo-11am bese uyeka ukudla ngo-7pm.
# 2. Ukushesha kwamahora angama-24
Le protocol ngokuvamile iqukethe usuku olulodwa noma ezimbili ngesonto lokuzila ukudla okuphelele amahora angama-24. Kungase kuzwakale kushubile, kodwa ungakhetha iwindi lakho noma iwindi elisheshayo lamahora angu-24 nganoma yisiphi isikhathi. Isibonelo, ungaba nesidlo sakusihlwa sangaphambi kwesikhathi ngo-5pm ngoMsombuluko bese uzila ukudla ngoLwesibili ngo-5pm, ukuze ungaphuthelwa usuku olugcwele ngaphandle kokudla.
# 3. I-5: 2 yokudla
Kule nqubo yomthetho, ujwayele ukudla izinsuku ezinhlanu ngeviki bese uzila ezimbili. Ezinsukwini zakho zokuzila, ungakwazi ukweqa ngokuphelele ukudla noma ungamane unciphise ama-calories akho abe ngu-500-600 ngosuku. Ungaphinda ukhethe ukuthi yiziphi izinsuku ozilayo futhi ukhethe ukuzila ukudla kwamahora angu-48 uma uthanda.
Ukuzila ukudla kungaba yindlela enhle yokuphula i-plateau yokulahlekelwa isisindo futhi ngokuvamile kuba yindlela yokuphila kunethuluzi lokulahlekelwa isisindo.
# 7. Awuwadli amaprotheni anele
Uma kuziwa ekudleni nasekunciphiseni isisindo, amaprotheni angase abe isakhi esibaluleke kakhulu sokugxila.
Kutholwe ucwaningo olulodwa ukuthi lapho abantu belandela ukudla okunamaprotheni amaningi, babona ukwanda kwe-satiety yamahora angu-24, ukwanda kokushiswa kwekhalori jikelele, ukwanda i-metabolism ngesikhathi sokulala nokwanda kwe-oxidation yamafutha.
Lokhu kungenxa ngokwengxenye umphumela wamaprotheni ku-hormone ye-satiety, grelin. Ukudla amaprotheni kungashintsha amazinga akho e-ghrelin, kukusize uzizwe ugcwele isikhathi eside. Kungasiza futhi ukubambezela ukuphuma kwesisu, kwehlise ukumuncwa kwemisoco ekudleni kwakho.
Ngaphezu komphumela wayo wokuthuthukisa ukusutha, amaprotheni nawo angakhuphula izinga lokugayeka kokudla. Eqinisweni, ukudla okunamaprotheni amaningi kungakhuphula ikhalori ukushiswa kuze kube izikhathi ezimbili ngaphezu kokudla okunama-carbohydrate amaningi.
Futhi ekugcineni, amaprotheni ayisici esibalulekile ekugcineni imisipha. Njengoba kushiwo ngenhla, ukugcina imisipha yemisipha kubalulekile uma ufuna ukugcina izindleko eziphezulu zamandla ngenkathi ushisa amafutha.
Ucwaningo lukhombisa ukuthi, kanye nokuqeqeshwa kokumelana, ukuthola amaprotheni anele ekudleni kwakho kubalulekile uma ufuna ukugcina imisipha yakho ngenkathi ulahlekelwa amafutha.
# 8. Ucindezelekile
Ukucindezeleka kungaba isithiyo ekunciphiseni isisindo. Kanye nemiphumela yako engokwengqondo, ukucindezeleka futhi kuza nenqwaba yemiphumela engokomzimba engathinta indlela umzimba wakho ophatha ngayo imisoco.
I-hormone yokucindezeleka eyinhloko ekhishwa ekuphenduleni ukucindezeleka yi- i-cortisol, futhi amazinga aphezulu e-cortisol ahlotshaniswa nokwanda kwamafutha esiswini. Kuyathakazelisa ukuthi ukuhlotshaniswa namafutha esiswini kuphezulu kubantu abangavezi imizwelo yabo ngaphansi kokucindezeleka.
Lokhu kunganikeza ukuqonda endimeni yezindlela zokubhekana nezimo ekuphenduleni ngokomzimba nangokwengqondo.
LAbacwaningi abakanqumi indlela eqondile exhumanisa ingcindezi nokuzuza kwesisindo, kodwa umphumela we-cortisol ekukhiqizweni kwe-insulin ungase udlale indima. Njengoba i-cortisol ikhula, kuthinteka izindlela eziningi ze-metabolic nama-hormone angabangela amaseli ukuthi amelane ne-insulin ye-hormone.
I-insulin idlala indima ebalulekile ku-carbohydrate metabolism, ukudala ukuhlobana okuqinile phakathi kokumelana ne-insulin nokuzuza isisindo.
Ngaphandle kwezici ze-hormonal zokucindezeleka nesisindo, izakhi ezingokwengqondo nazo zingadlala indima.
Abantu abaningi baphendukela ekudleni ukuze bathole induduzo lapho becindezelekile. Lokhu ngokwengxenye kungenxa yesidingo sokunethezeka, kodwa futhi kuhlotshaniswa nezinguquko ze-metabolic kanye ne-hormonal. Uma ucindezelekile, ukudla okumnandi kakhulu okufana namafutha noshukela kuyathandeka njengoba uhlelo lwakho lokuklomelisa luba olungalingani.
Ngenxa yalesi sizathu, ukuthola izindlela zokubhekana nempilo kubalulekile hhayi kuphela ekunciphiseni isisindo kodwa futhi nempilo jikelele.
Ezinye izindlela zokubhekana nezimo ezisekelwe ocwaningweni kanye nezindlela zokukhulula ukucindezeleka zihlanganisa yoga, lo ukuzindla, hamba, lawula ukuphefumula futhi ukubhala idayari.
# 9. Amahomoni akho avaliwe
Esinye sezizathu eziyinhloko ukuthi abesifazane abaningi banenkinga yokuthola isisindo ngenxa yokungalingani kwe-hormonal. Uma ubulokhu ulwa nezinkinga zesisindo kanye nokudla ungasizi, kungase kube isikhathi sokuhlolwa kwehomoni.
Okunye ukungalingani kwe-hormonal okuvamile okungaholela ekuzuzeni isisindo futhi kuvimbele ukulahlekelwa isisindo kuhlanganisa:
# 1. Ama-estrogens aphansi
Amazinga e-estrogen aphansi Zingenzeka kunoma iyiphi iminyaka, kodwa zivame kakhulu ngesikhathi sokunqamuka kokuya esikhathini.
# 2. I-hormone yegilo ephansi
I-hormone ye-thyroid idlala indima ebalulekile ekulawuleni imetabolism. Amazinga aphansi e-hormone yegilo ahlotshaniswa nenani eliphansi le-basal metabolic rate (BMR) futhi.
# 3. Ukumelana neLeptin
I-Leptin iyihomoni ekhiqizwa amangqamuzana amafutha ukuze ingqondo yakho yazi ukuthi ayikudingi ukudla okwengeziwe. Lapho umzimba wakho usukwazi ukumelana ne-leptin, awuwutholi umyalezo wokuthi wanelisekile futhi wondlekile ngendlela efanele, okuholela kumahomoni endlala angahloliwe.
# 4. I-Polycystic ovary syndrome (PCOS)
Indlela eqondile i-PCOS eyenza ngayo ukuzuza kwesisindo ayiqondwa kahle. Kodwa noma kunjalo, i-polycystic ovary syndrome ngokuvamile ibonakala ngokungalingani kwamahomoni, okungase kubangele izimbangela eziningi zokuzuza isisindo.
Ukungalingani kweHormonal kuvame ukuhambisana nezinye izimpawu ezinjengokukhathala, ukukhathazeka, ukuqwasha, ikhanda elibuhlungu nokunye. Uma uzwa noma yiziphi izimpawu zalezi ezingenhla noma wehlile nje emzimbeni wakho, kungase kudingeke ukuthi ubheke amahomoni akho.
# 10. Udla amacarbohydrates amaningi kakhulu.
Uma ngabe udla ukudla okune-ketogenic futhi uqaphela ukuthi awehli isisindo, kungenzeka ukuthi udla ama-carbohydrate amaningi kakhulu.
Ukuze umzimba wakho ushintshele kumodi yokushiswa kwamafutha, kufanele ulinganisele ama-carbohydrate akho kuze kufike lapho umetabolism wakho ushintshela ku-ketosis. Lokhu akwenzeki uma kukhona i-glucose egazini.
Nakuba ukuba ku-ketosis akuqinisekisi ukulahlekelwa kwamafutha, kuzohlinzeka ngoshintsho oluthile lwempilo olungenza ukulahlekelwa kwamafutha kube lula kakhulu.
Inzuzo eyaziwayo yokuba ku-ketosis ukunciphisa indlala nezifiso.. Ucwaningo lubonisa ukuthi ama-hormone ahlotshaniswa nendlala nesifiso sokudla aguqulwa esimweni se-ketogenic, okuholela ekunciphiseni okungokwemvelo kokudla kwekhalori.
Enye inzuzo yokuba ku-ketosis amandla okwanda kwekhalori yansuku zonke.. Ucwaningo lwezilwane lubonise ukuthi ukushisa ama-ketones esikhundleni se-glucose kuphethiloli kubangela izindleko eziphezulu zansuku zonke zamandla.
Okokugcina, ukuze umzimba wakho uyeke kalula ukushisa uphethiloli otholakala ngesimo se-glucose futhi uqale ukusebenzisa ngokunenzuzo izitolo zakho zamafutha, udinga ukuhlanza igazi lakho ku-glucose. Indlela engcono kakhulu yokwenza lokhu ngokunciphisa ukudla kwakho ama-carbohydrate.
Ucwaningo oluningi lubonise izinzuzo zokudla okune-carb ephansi ekulahlekelweni kwamafutha: isifundo 1, isifundo 2 y isifundo 3. Ngakho-ke, ukuqaphela ama-carbohydrates akhohlisayo ekudleni kwakho kubalulekile uma ufuna ukulahlekelwa ngamakhilogremu ambalwa. Qaphela ushukela owengeziwe kanye nama-carbohydrates ekudleni okufana namasoda, amasoso, ukudla okupakishiwe, namabha.
Kuwukuhlakanipha futhi ukubeka iso kumazinga akho e-ketone ukuze uqiniseke ukuthi empeleni uku-ketosis. Umzimba womuntu wonke uhlukile, ngakho-ke umkhawulo wama-carbohydrate kuwo wonke umuntu uyahlukahluka. Ukwandisa ukudla kwakho kwe-ketogenic, udinga ukwazi ukuthi mangaki ama-carbohydrate umzimba wakho ongawadla ngosuku ngaphandle kokukukhipha ku-ketosis.
Isiphetho: ukuxazulula izinkinga ukuze ulahlekelwe isisindo esiningi
Uma kuziwa ekunciphiseni isisindo, akukhona njalo mayelana nokudla ama-calories ambalwa nokuhambisa ngaphezulu.
Ukuphuza amanzi anele, ukuhlola ukuthi ulala amahora amangaki ubusuku ngabunye, ukuziqeqeshela amandla, nokudla okulula ngokweqile kungezinye zezinto eziba khona.
Nakuba ukudla okunempilo kanye nesimiso sokuzivocavoca esingaguquguquki kuzokusiza ukuba uphumelele, indlela yakho yokuphila iyonke kufanele isebenze ukuze uzuze ukulahlekelwa isisindo esihlala njalo.