Iziphuzo eziyi-11 ezinamandla zokulala ukuze wehlise isisindo ngokushesha

Amagama Amahle Kakhulu Ezingane

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Kufanele ngabe ubunzima kakhulu ukuthola leso sibalo esiphelele ngokuya ejimini, wenza izikhathi ezinzima zokuzivocavoca nokuthi yini. Kepha bewazi ukuthi ngokumane ube neziphuzo ezimbalwa ezenziwe ekhaya ngesikhathi sokulala ungashisa amafutha amaningi agcinwe emzimbeni wakho?

Lezi ziphuzo zemvelo zokulala zizokusiza wehlise isisindo futhi ziyimithombo ecebile yamavithamini namaminerali abalulekile, okubalulekile ukugcina umzimba wakho usebenza kahle.

Ukuba nalezi ziphuzo zokulala nsuku zonke kuzosheshisa ukulahleka kwesisindo sakho ngokwandisa imetabolism yomzimba futhi kukhulise inqubo yakho yokugaya ukudla. Uhlelo lokugaya ukudla olusebenza kahle luyisihluthulelo sokulahlekelwa isisindo ngokushesha.

Ake sibheke iziphuzo zokulala lapho zizokusiza ekunciphiseni isisindo ngempumelelo.

1. Ubisi

Ubisi ngumthombo ocebile we-calcium, amaprotheni, i-zinc, uvithamini B nezinye izakhi zomzimba ezibalulekile. Ngaphandle kokubaluleka kokudla okunempilo, abanye abantu bacabanga ukuthi ubisi lusheshisa ukuzuza kwesisindo, kanti ucwaningo lukhombisa okuhlukile. Ngokwesifundo ^[1] ukusetshenziswa kwemikhiqizo yobisi kufaka phakathi ubisi kungasiza ekuvimbeleni ukuzuza kwesisindo kubantu besifazane abaneminyaka ephakathi nendawo nabadala abanesisindo esijwayelekile.

Futhi, ubisi luqukethe amaprotheni akhulisa i-hormone elwa ne-peptide YY (PYY). Lokhu kugcina isisu sigcwele isikhathi eside, ngaleyo ndlela silawule isifiso sokudla nokukhuluphala, kusho ucwaningo ^[okubili]

2. Amanzi Aluhlaza + Uju

Izinzuzo zokuba namanzi asivivi noju ngesikhathi sokulala, zisukela ekunciphiseni ukuqunjelwa nesikhumba esingenasici kuye ekunciphiseni isisindo. Amanzi, njengoba sazi, anomphumela wokuqeda ubuthi - akhipha ubuthi emzimbeni ngenkathi enza ngcono ukugaya. Uju, ngakolunye uhlangothi, lunamandla okusebenzisa ama-hormone acindezela isifiso sokudla ^[6]

Nge-metabolism eyenziwe, amafutha agcinwa ngokuzenzekelayo ashiswa njengoba umuntu esebenzisa lesi siphuzo.

3. Amanzi Afudumele + Isinamoni + Uju

Inzuzo yokuba namanzi afudumele anoju yaziwa yibo bonke. Kepha ukufaka ingcosana yesinamoni kuso kungasebenza izimanga. Uju, njengoba sazi, lusiza ekunikezeni isikhumba esingenasici futhi lusheshise izinga lomzimba lomzimba. Amanzi ngokwawo angumuthi wokuqeda ubuthi futhi isinamoni iyasiza ekuqiniseni amazinga kashukela egazini futhi ikhuthaza ukwehla kwesisindo ngenxa yokuba khona kwe-flavonoid, cinnamaldehyde ^[7] .

Isinamoni ivimbela umzimba ekuqongeleleni amafutha, isheshisa imetabolism yegazi, isize ekugayeni futhi isuse amabhaktheriya ayingozi emathunjini.

4. Ijusi Lemon + Amanzi Afudumele

Amanzi afudumele anejusi kalamula iyikhambi elidala elidala lokwehlisa isisindo. Kukhuthaza ukugaywa okusheshayo lapho kudliwe ngemuva kokudla okukhulu futhi kwandisa isilinganiso semethabolic. Amanzi afudumele anejusi kalamula ayasebenza kakhulu ekuhlanzeni isibindi ngokususa ubuthi obuyingozi kanye namafutha agciniwe angafuneki, kusho ucwaningo ^[8] .

5. Ijusi + Lelamula

Ujinja nolamula kunezinto ezilwa namagciwane nezithibaza ukuvuvukala ezisiza ukukhulisa amasosha omzimba. Uma udliwe ebusuku, ujinja nejusi likalamula kungakwenza wehlise isisindo ngokwandisa imetabolism yomzimba. Lapho umzimba wakho ushesha kakhulu, amakhalori owashisayo futhi kuba lula kuwe ukuthi wehlise isisindo.

6. Ijusi lamagilebhisi

Amagilebhisi ahlotshaniswa nokuncipha kwesisindo. Ngakho-ke ukuba nesiphuzo esenziwe ngaso kungazuzisa ngokufanayo. Ijusi lamagilebhisi lizosiza ukushisa amanoni amaningi emzimbeni wakho ngokuba nengilazi yejusi yamagilebhisi yemvelo ngaphambi kokulala ithi isifundo ^[3] . Amagilebhisi aqukethe i-resveratrol enamandla antioxidant eyaziwa ukuthi inezinzuzo ezithile zokulahlekelwa isisindo futhi kungakusiza ekuchitheni lawo makhilogremu angeziwe.

7. Itiye le-Chamomile

Le tiye ilusizo ekwehliseni isisindo, ikhuthaza ukulala okungcono futhi ithuthukise impilo yonke ngenxa yezimpawu zayo zokulwa nokuvuvukala, ukucindezela ukucindezela, ukulala nokunciphisa ukukhathazeka.

Itiye le-Chamomile linezinto zokulwa nobhasikidi nama-antioxidants alusizo asiza ukukhipha ubuthi emzimbeni, ngaleyo ndlela anciphise isisindo somzimba futhi alethe ukukhululeka ekuqunjelweni.

8. Ijusi lamagilebhisi

Ukusebenzisa ingilazi yejusi yamagilebhisi imizuzu engama-20 ngaphambi kokudla kwakho okuyinhloko kunciphisa izinga lakho lokudla. I-flavonoid ebizwa nge-naringenin ekhona ku-grapefruit igcina amazinga kashukela egazini azinzile futhi isiza ukuvimbela isifo se-metabolic, isimo sangaphambi kwesifo sikashukela esixhunyaniswe nokuzuza kwesisindo okhalweni. Ososayensi e-University of Western Ontario bathole ukuthi ujusi wamagilebhisi ushisa amanoni amaningi esibindini kunokugcina.

9. NginguMbisi

Ubisi lwe-Soy ngumkhiqizo osuselwa ezitshalweni ocebiswa ngamavithamini namaminerali ahlukahlukene. Ukufaka ubisi lwe-soy ekudleni kwakho kuzosiza ekunciphiseni ukudla kwakho futhi kuthuthukise imetabolism enempilo. Ucwaningo luthole ukuthi abesifazane abakhuluphele ngokweqile noma abakhuluphele abaphuza u-720 ml wobisi lwe-soy babelahlekelwa isisindo esikhulu ^[4] .

10. Ijusi Lamakhukhamba

Esinye seziphuzo eziphumelela kakhulu ezisiza inqubo yokwehlisa isisindo ijusi lekhukhamba. Ijusi lekhukhamba linamanzi amaningi futhi linama-calories aphansi. Lokhu kugcina umzimba wakho unamanzi futhi kukwenze ugcwale isikhathi eside ^[5] . Ngaphezu kwalokho, ijusi lekhukhamba ligcwele imicu yokudla esiza ukusheshisa imetabolism yakho, isuse ubuthi emzimbeni futhi ilwe nokuqunjelwa nokugcinwa kwamanzi emzimbeni.

11. Ijusi le-Aloe Vera

Ijusi le-Aloe vera linamandla okusiza ekugayweni kahle komzimba futhi likhulise imetabolism, okusiza ngokwengeziwe ekusheshiseni ukunciphisa isisindo. Iphinde ilwe nokugcinwa kwamanzi okuholela ekutholeni isisindo.

I-Aloe vera ingumthombo ocebile wama-antioxidants, i-fiber, ama-amino acid, uvithamini A, uvithamini C, novithamini E, futhi inezinto ezilwa nokuvuvukala nezidambisa ubuthi ezisiza nasekulawuleni isisindo somzimba.

1. [1]URautiainen, S., Wang, L., Lee, I.-M., Manson, J. E., Buring, J. E., & Sesso, H. D. (2016). Ukusetshenziswa kobisi kuhambisana nokushintsha kwesisindo kanye nengozi yokukhuluphala ngokweqile noma ukukhuluphala kwabesifazane abaneminyaka ephakathi nendawo nabadala: isifundo seqembu esingahle sibe khona. I-American Journal of Clinical Nutrition, 103 (4), 979-988.
2. [okubili]UKarra, E., Chandarana, K., & Batterham, R. L. (2009). Indima ye-peptide YY ekulawuleni ukudla nokukhuluphala. Ijenali yePhysology, 587 (1), 19-25.
3. [3]Okla, M., Kang, I., Kim, D. M., Gourineni, V., Shay, N., Gu, L., & Chung, S. (2015). I-Ellagic acid iguqula ukuqongelela kwe-lipid kuma-adipocyte ayisisekelo omuntu kanye namaseli we-hepatoma Huh7 womuntu ngezinqubo ezi-discrete. Ijenali Yamakhemikhali Ezemvelo, 26 (1), 82-90.
4. [4]Lukaszuk, J. M., Luebbers, P., & Gordon, B. A. (2007). Isifundo Sokuqala: Ubisi Lwe-Soy Luyasebenza Njengobisi Olukhukhulayo Ekukhuthazeni Ukwehla Kwesisindo. Ijenali ye-American Dietetic Association, 107 (10), 1811-1814.
5. [5]Stelmach-Mardas, M., Rodacki, T., Dobrowolska-Iwanek, J., Brzozowska, A., Walkowiak, J., Wojtanowska-Krosniak, A.,… uBoeing, H. (2016). Xhumanisa phakathi kokuqina kwamandla okudla nokuguqulwa kwesisindo somzimba kubantu abadala abakhuluphele. Izakhamzimba, 8 (4), 229.
6. [6]ULarson-Meyer D. E., uWillis K. S., uWillis L. M., et al. (2010). Imiphumela yoju kuqhathaniswa ne-sucrose ekudleni, ekulawuleni ukudla-ekulawuleni ukudla, nase-postmeal thermogenesis. Ijenali ye-American College of Nutrition. 29 (5), 482--493.
7. [7]UJiang, J., Emont, M. P., Jun, H., Qiao, X., Liao, J., Kim, D., & Wu, J. (2017). ICinnamaldehyde induces fat fat-autonomous thermogenesis kanye nokwenziwa kabusha komzimba. Imetabolism, 77, 58-64.
8. [8]UFukuchi, Y., Hiramitsu, M., Okada, M., Hayashi, S., Nabeno, Y., Osawa, T., & Naito, M. (2008). I-Lemon Polyphenols Cindezela Ukukhuluphala Okubangelwa Ukudla ngoku-Up-Regulation of MRNA Levels of the Enzymes Attribution in β-Oxidation in Mouse White Adipose Tissue. Ijenali ye-Clinical Biochemistry and Nutrition, 43 (3), 201-209.

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