Uma ucabanga emuva lapho usengumntwana noma usemusha, cishe ubuzokhumbula ukuthi ikhono lomzimba wakho lokunciphisa amakhilogremu futhi lishise ama-calories ngokuphumelelayo, lalingaphezu kakhulu kunomuntu omdala. Njengoba sikhula, umzimba wethu uyancipha, futhi lokho kuyiqiniso elivamile kubantu abaningi. Uma lokhu kwenzeka, into yokuqala ethintekile yikhono lokulahlekelwa isisindo. Kuba nzima kakhulu, hhayi nje ukubukeka kahle, kodwa futhi uzizwe ufanelekile futhi unempilo. Indlela elula yokwenza lokhu ukudla okudlayo. Ake sibheke ukuthi yini ukudla kwesisindo kufanele ngabe uyadla futhi uphuze.
eyodwa. Yidla Ingxenye Yamaqanda Nobisi Nsuku Zonke
ezimbili. Imifino Eluhlaza
3. phuza itiye elihlaza
Ezine. Ubhontshisi Nobhontshisi
5. Inhlobonhlobo Yezinkawu Ezidliwe Isonto Lonke
6. I-Ginger Ingasiza Ukuthuthukisa Isilinganiso Se-Metabolic
7. Yidla Ingxenye Yamajikijolo Usuku Nosuku
8. I-Popcorn Yenzela Ukudla Okukhulu Kakhulu
9. Imibuzo Evame Ukubuzwa
Yidla Ingxenye Yamaqanda Nobisi Nsuku Zonke
Amaqanda kanye nobisi yimithombo emibili eyinhloko yamaprotheni anempilo atholakala ngokwemvelo. Ungakwazi futhi ukuphendukela enkukhu, i-turkey, inhlanzi, ukudla kwasolwandle kanye neminye imithombo yenyama engenamafutha ukuze uthole izinzuzo ezifanayo. Ukudla amaprotheni kungenye yezinto ezilula izindlela zokwehlisa isisindo ngoba inomthelela ohlukahlukene. Okokuqala, ake siqonde i-TEF noma i-Thermic Umphumela Wokudla , okubangelwa uma udla. Lokhu kungenxa yokuthi umzimba usebenzisa ama-calorie awo engeziwe ukuze ucubungule futhi ugaye lokhu kudla. Kuwo wonke amaqembu okudla, amaprotheni aqukethe i-TEF ephakeme kakhulu, engase ikhuphuke ifike kumaphesenti angu-30, okuphindwe kashumi kunesilinganiso esiphezulu samaphesenti angu-3 anikezwa amafutha.
Amaprotheni nawo ayinketho yokugcwalisa, ikakhulukazi imithombo yezilwane yamaprotheni, ngakho lokhu kuvimbela ukuzitika ngeminikelo engenampilo, futhi kuqinisekisa ukuthi isisu sakho sizizwa sanelisekile ngendlela enhle. Amaprotheni nawo ayisakhamzimba esibalulekile ekwakhiweni kwemisipha, ngakho-ke uma udla ukudla okunamaprotheni, kuyasiza ukuguqula amafutha abe yimisipha, nawo thuthukisa imetabolism . Ngakho-ke uzodla kancane, ushise kakhulu, futhi ulahlekelwe isisindo.
Uhlobo lwePro: Ukudla okunamaprotheni amaningi njengamaqanda nokudla kwasolwandle kusiza ukuguqula amafutha abe yimisipha, kwandise imetabolism kuqinisa ukuncipha kwesisindo.
Imifino Eluhlaza
I-ayoni iyisici esibalulekile ekugcineni ibhalansi yomzimba wakho. Kanye ne-zinc ne-selenium, inomthelela enhlalakahleni yendlala yegilo. Uma indlala yegilo iyeka ukusebenza kahle, kulandela izinkinga ezifana ukuncipha kancane kwesisindo yimiphumela. Imifino eluhlaza enamahlamvu iyindlela engcono kakhulu yokubhekana nale nkinga njengoba igcina amazinga e-iron eqinile. Isipinashi, i-kale, konke izinhlobo zikalethisi , ngisho namantongomane nembewu inikeza izixazululo zokulwa nale nkinga.
Uhlobo lwePro: Yidla imifino eluhlaza ukuze unciphise isisindo ngokuthuthukisa ukusebenza kwendlala yegilo.
phuza itiye elihlaza
Lokhu kungenye yezinhle kakhulu nokuningi izindlela ezisebenzayo zokunciphisa umzimba . Vele uphuze inkomishi yetiye eliluhlaza kathathu ngosuku! Itiye elihlaza inothile ngama-antioxidant abizwa ngokuthi ama-catechin nama-polyphenols, angamandla emvelo we-metabolism. Ungashisa amakhalori angaba yikhulu ngosuku, noma ngaphezulu, ngalesi siphuzo esilula ukusipheka. Nokho, qiniseka ukuthi awuyidli esiswini esingenalutho; kungcono kakhulu ngemuva kokudla, ushiye igebe lemizuzu engama-45-60. Uma itiye eliluhlaza lingekho esandleni, phuza izinga lokushisa legumbi noma amanzi afudumele. Lokhu isiza ukushisa amafutha , futhi ikugcwalisa ukuze ungadli izinhlobo ezingalungile zokudla.
Uhlobo lwePro: Inkomishi yetiye eliluhlaza ephuzwa izikhathi ezingu-2-3 ngosuku ingakusiza ukuba ushise amakholori afika ekhulwini!
Ubhontshisi Nobhontshisi
Ubhontshisi kanye nemifino, ikakhulukazi uma uyi-vegan noma imifino, kungumthombo omuhle kakhulu amaprotheni ezitshalo , futhi unikeze izinzuzo ezifanayo nezamaprotheni ezilwane. Ngaphezu kwalokho, lezi zinenzuzo yokuba ne-fibre ecebile, ebalulekile ekugayeni ukudla, igcine izitho zokugaya zisesimweni esihle sokusebenza futhi ngaleyo ndlela zenze ukudla kuhlakazeke kahle. Lokhu ngempumelelo ekulahlekeni kwesisindo . I-legumes iqukethe i-amino acid ebizwa ngokuthi i-arginine, esiza umzimba ukuba ushise ama-carbs namafutha amaningi kunokunye.
Uhlobo lwePro: Ubhontshisi nemifino kuqukethe i-fiber nama-amino acid, asiza ukwehlisa isisindo.
Inhlobonhlobo Yezinkawu Ezidliwe Isonto Lonke
Ukudla i-cross-section of gourds has izinzuzo zokulahlekelwa isisindo . Ukhamba olubabayo inothile ngensimbi, i-magnesium, amavithamini, i-fiber, i-potassium nama-antioxidants. Inekhalori ephansi, ihlanza ngempumelelo isibindi nezinye izitho zokugaya ukudla kuqinisa i-metabolism futhi kusiza ukuncipha kwesisindo. Uselwa lwebhodlela lugcwele amanzi amaningi, okuwenza ube yimifino ekhanyayo, ekhipha amanzi emzimbeni, welapha ukuphazamiseka kokugaya ukudla, usiza ukwehlisa isisindo futhi ugcwalise amanzi alahlekile nama-electrolyte. I-Ridge gourd kufanele idliwe okungenani kanye ngesonto ukuze uthole i-fibre yokudla, okuqukethwe kukavithamini C, ukuqinisa umzimba kanye ukunciphisa ukuvuvukala ngaphakathi komzimba, ngenxa yempilo yamathumbu nokuncipha kwesisindo. Ukhamba olucijile ungumthombo omuhle wama-carbs ayinkimbinkimbi, ngaphandle kwecala elihlobene nokudla i-carb.
Uhlobo lwePro: Yidla izinhlobo ezahlukene zamagabanga ukuze uthole izinzuzo zokuncipha.
I-Ginger Ingasiza Ukuthuthukisa Isilinganiso Se-Metabolic
Ujinja uvame ukwaziwa ngokuthi isinongo somlingo, esisetshenziselwa sona amakhulu eminyaka ukulahlekelwa isisindo . Igcwele amavithamini A, C no-E, okuyiwo qinisa ukungatheleleki , hydrate umzimba futhi inothe nge-antioxidant. Iphinde ibe nezinhlobonhlobo zamaminerali afana ne-potassium, ithusi, i-magnesium nokunye. I-ginger ilungele ukuqinisa i-metabolism, ithuthukise impilo yamathumbu futhi inciphise ukuvuvukala kwamathumbu, futhi ithuthukise ukusebenza kwezitho zokugaya ukudla, ngaleyo ndlela ivumele ukuncipha kwesisindo. Ingadliwa ngamatiye, amasobho, ama-broth, njengesinongo ekuphekeni, futhi njengoba amanzi ejinja – okuyinto engelutho ngaphandle kwejinja ebilisiwe kahle emanzini.
Uhlobo lwePro: I-ginger iyisinongo esihle sokunciphisa isisindo uma idliwe kumatiye, isobho kanye nemihluzi.
Yidla Ingxenye Yamajikijolo Usuku Nosuku
Amajikijolo ayazenzela ukudla okukhulu kwesisindo ngokuyinhloko ngoba bacebile ku-ellagic acid. Le phytonutrient isusa ama-radicals mahhala emzimbeni futhi iwukhiphe ngokuphelele. Ivimbela ukuvuvukala futhi imise i-collagen ekuqhekekeni ngokushesha. Kuhle kakhulu ekunciphiseni isisindo futhi kuthuthukise imetabolism yomzimba. Yidla isiqephu se-cross-section of amajikijolo ngezinzuzo - amajikijolo, amajikijolo, amajikijolo, ama-cranberries nokunye kuyizindlela ezikahle zokuthola lokhu i-phytonutrient ekudleni kwakho . Ngaphandle kwamajikijolo nezithelo, amantongomane afana nama-pecans nama-walnuts, kanye nezinhlobo ezithile zamakhowe alungele ukudliwa ngezinzuzo ezifanayo.
Uhlobo lwePro: Ukudla amajikijolo kuyindlela enhle yokwehlisa isisindo, ngenxa yokuqukethwe kwe-ellagic acid.
I-Popcorn Yenzela Ukudla Okukhulu Kakhulu
Ama-popcorn ane-air I-popped ngokwesiko inama-kilojoule angama-30 ngokuphakelwa okujwayelekile ngakunye (ungafaki ibhotela, okolisiwe, isinongo kanye nama-flavour!). Akukhona lokho kuphela, ama-popcorn acebile kuma-polyphenols, uhlobo lwe-antioxidant olunganciphisa ukuvuvukala. Ingakwazi futhi ukugcina impilo yakho yamathumbu ihlelekile, inenani elincane lensimbi, futhi iwuhlamvu olungacutshunguliwe, ngokungafani nezinhlamvu ezihlungiwe emakethe, futhi ekahle kwesisindo . Kodwa-ke, futhi inomsoco ophansi, ngakho-ke usazodinga ukuthola eyakho ukudla izithelo , imifino, ubisi, inyama engenamafutha, amantongomane nembewu.
Uhlobo lwePro: Yidla u-popcorn ngokusesilinganisweni, njengoba kuwukudla okulula okusiza ekunciphiseni isisindo.
Imibuzo Evame Ukubuzwa
Q. Yini okufanele ngiyigweme?
KUYA. Okuningi kwalokhu kuwumqondo ophusile! Ukudla okufanele ukugweme ukuze unciphise isisindo ngokusobala kufaka phakathi ukudla okunomsoco kanye nokudla okunamafutha amaningi - ama-dessert anoshukela namaswidi anoshukela, ukudla okuthosiwe kakhulu, utshwala, ukudla okupakishiwe, ukudla okucebile amafutha e-trans , okusanhlamvu okucolisisiwe, ukudla inyama ebomvu ngokweqile, usawoti omningi nokunye.
Q. Uma ngilandela ukudla okunomsoco, ingabe kufanele ngizivocavoce?
KUYA. Ukuzivocavoca kubaluleke kakhulu ukuze kugcinwe izinga lokuguquguquka komzimba kanye nokusiza ukulahlekelwa isisindo. I-Cardio ishisa amafutha engeziwe, kuyilapho ukuthuthukiswa kwemisipha kubaluleke kakhulu - njengoba imisipha isiza umzimba kakhulu kunamafutha. Ngakho ingxube ye ukuqeqeshwa kwesisindo , i-yoga kanye ne-Pilates ezinye zezinyathelo ongazithatha ukuze uhlale usebenza ngokomzimba.
Q. Ukuntula ubuthongo kunamthelela muni ekuncipheni kwesisindo?
KUYA. Lapho ungakwenzi lala ngokwanele , i-metabolism iyancipha ngoba idinga ukonga amandla amaningi uma uphapheme! Lokhu futhi kubangela ukukhululwa kwe-cortisol, i-hormone ekhulisa ukucindezeleka, kanye namazinga angaba khona amafutha emzimbeni futhi. Ngakho ukwehla kwesisindo kuba nzima!
