Ukutya okusempilweni okukunceda utshise amanqatha

Umxholo

• 1. Intlanzi enamafutha
• 2. I-MCT yeoyile
• 3. Ikofu
• 4. Amaqanda
• 5. Ioyile yeCoconut
• 6. Iti eluhlaza
• 7. Iiproteni ezinamavili
• 8. I-Apple Cider Vinegar
• 9. Iichili pepper
• 10. Iti yeOolong
• 11. I-yogurt egcweleyo yamaGrike
• 12. Ioyile yeOlive
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukunyusa izinga lokunciphisa umzimba kunokukunceda ulahlekelwe ngamafutha omzimba.

Nangona kunjalo, uninzi "lokutshisa amafutha" kwimarike alukhuselekanga, alusebenzi okanye zombini.

Ngethamsanqa, ukutya okuninzi kwendalo kunye neziselo zibonise ukonyusa imetabolism yakho kunye nokukhuthaza ukulahleka kwamafutha.

Nazi izinto ezili-12 zokutya okusempilweni ezikunceda utshise amanqatha.

1. Intlanzi enamafutha

Iintlanzi ezinamanqatha zimnandi kwaye zilungile kuwe.

I-Salmon, i-herring, i-sardines, i-mackerel kunye nezinye iintlanzi ezinamafutha ziqulathe i-omega-3 fatty acids, ebonakalise ukunciphisa ukudumba kunye nokunciphisa umngcipheko wesifo sentliziyo (,,).

Ukongeza, i-omega-3 fatty acids inokukunceda ulahlekelwe ngamafutha omzimba.

Kwisifundo esilawulwa iiveki ezintandathu kubantu abadala abangama-44, abo bathatha izongezo zeoyile yeentlanzi baphulukana nomndilili we-1.1 yeepawundi (i-0.5 yeekhilogram) zamafutha kwaye banamava okwehla kwe-cortisol, ihormone yoxinzelelo enxulunyaniswa nokugcinwa kwamafutha (4).

Ngaphezulu, intlanzi ngumthombo obalaseleyo weprotein esemgangathweni. Ukucola iiprotein kukhokelela kwiimvakalelo zokugcwala kwaye kunyusa izinga lokutya emzimbeni ngaphezu kokugaya amanqatha okanye iikhabho ().

Ukunyusa ukulahleka kwamafutha kunye nokukhusela impilo yentliziyo, kubandakanya ubuncinci bee-ounces ezi-3.5 (iigram ezili-100) zeentlanzi ezinamanqatha ekutyeni kwakho ubuncinci kabini ngeveki.

Isishwankathelo:

Iintlanzi ezinamanqatha ziqulathe omega-3 fatty acids ezinokukhuthaza ukulahleka kwamafutha. Intlanzi ikwacebile ngeprotein, ekunceda ukuba uzive ugcwele kwaye ukonyuse izinga lokutya emzimbeni ngexesha lokwetyisa.

2. I-MCT yeoyile

Ioyile ye-MCT yenziwa ngokukhupha ii-MCTs kwikhokhonathi okanye ioyile yesundu. Iyafumaneka kwi-Intanethi nakwiivenkile zokutya zendalo.

I-MCT imele i-triglycerides ye-chain-medium, eluhlobo lwamafutha olwenziwe ngendlela eyahlukileyo kunamafutha e-asidi e-chain afumaneka kukutya okuninzi.

Ngenxa yobude obufutshane, ii-MCTs zifunxwa ngokukhawuleza ngumzimba kwaye ziye ngqo esibindini, apho zinokusetyenziselwa khona amandla okanye ziguqulwe zibe ziietoni zokusetyenziswa njengomthombo wombane.

I-triglycerides ye-Medium-chain ibonakalisiwe yonyusa umlinganiso we-metabolic kwizifundo ezininzi (,).

Olunye uphononongo kumadoda asibhozo asempilweni afumene ukongeza 1-2 amacephe (15-30 amagremu) ee-MCTs ngemini kwizidlo eziqhelekileyo zamadoda zonyusa izinga lokunciphisa umzimba nge-5% ngaphezulu kwexesha leyure ezingama-24, oko kuthetha ukuba batshise umndilili we-120 yeekhalori ezingaphezulu ngosuku ().

Ukongeza, ii-MCTs zinokunciphisa indlala kwaye zikhuthaze ukugcinwa okungcono kobunzima bemisipha ngexesha lokulahleka kobunzima (,,).

Ukutshintsha amanye amanqatha ekutyeni kwakho ngeepunipoli ezimbini zeoyile ye-MCT ngemini kunokwandisa ukutshiswa kwamafutha.

Nangona kunjalo, kungcono ukuqala nge-1 ithisipuni yemihla ngemihla kwaye ngokuthe ngcembe wandise idosi ukuze unciphise iziphumo ezinokubakho zokugaya ukutya ezinje nge-cramping, nausea kunye norhudo.

Thenga ioyile ye-MCT kwi-intanethi.

Isishwankathelo: Ii-MCT zithathwa ngokukhawuleza ukuze zisetyenziswe ngokukhawuleza njengomthombo wamandla. Ioyile ye-MCT inokunyusa ukutshiswa kwamafutha, inciphise indlala kwaye ikhusele ubunzima bemisipha ngexesha lokulahleka kobunzima.

3. Ikofu

Ikofu yenye yezona ziselo zidumileyo kwihlabathi liphela.

Ngumthombo omkhulu wecaffeine, onokuthi ukonyuse imood kunye nokuphucula ukusebenza kwengqondo kunye nomzimba (12).

Ngapha koko, inokukunceda utshise amanqatha.

Kwisifundo esincinci kubandakanya abantu abasithoba, abo bathathe ikhafeyini kwiyure ngaphambi kokuzilolonga batshisa phantse amanqatha amaninzi kwaye bakwazi ukusebenzisa i-17% ixesha elide kuneqela elingelilo icaffeine ().

Uphando lubonakalisile ukuba i-caffeine inyusa i-metabolic rate ngo-3-13% onomdla, kuxhomekeke kwisixa esisetyenzisiweyo kunye nempendulo nganye (14,,,).

Kwisifundo esinye, abantu bathathe i-100 mg ye-caffeine rhoqo kwiiyure ezimbini iiyure ezili-12. Abantu abadala abangamarhamncwa batshisa umndilili we-150 yeekhalori kwaye abantu abadala abatyebe kakhulu batshise ii-calories ezingama-79 ngexesha lokufunda ().

Ukufumana izibonelelo zokutshisa i-caffeine ngaphandle kweziphumo ebezingalindelekanga ezinje, ezinje ngoxinzelelo okanye ukulala, jolisa kwi-100-400 mg ngosuku. Eli lixabiso elifunyanwa malunga ne-1/4 yeekomityi zekofu, kuxhomekeke kumandla ayo.

Isishwankathelo:

Ikofu iqulethe icaffeine, ebonakalise ukuphucula ukusebenza kwengqondo kunye nomzimba, ukongeza ukonyusa imetabolism.

4. Amaqanda

Amaqanda yindawo yamandla esondlo.

Nangona izikhupha zamaqanda zazifudula zithintelwa ngenxa yomxholo wecholesterol ephezulu, amaqanda apheleleyo abonakalisiwe ukunceda ukukhusela impilo yentliziyo kwabo basemngciphekweni wesifo (,).

Ukongeza, amaqanda angumbulali wokunciphisa ukutya.

Izifundo zibonise ukuba isidlo sakusasa esenziwe ngeqanda sinciphisa indlala kunye nokukhuthaza iimvakalelo zokugcwala iiyure ezininzi kubantu abatyebe kakhulu kwaye batyebe kakhulu (,).

Kwisifundo seeveki ezisibhozo ezilawulwayo kumadoda angama-21, abo bathe batya amaqanda amathathu kwisidlo sakusasa batya iikhalori ezimbalwa ezingama-400 ngosuku kwaye bancipha nge-16% kumanqatha omzimba, xa kuthelekiswa neqela ebelidla isidlo sakusasa se-bagel ().

Amaqanda nawo angumthombo omkhulu weprotheni ekumgangatho ophezulu, eyonyusa umlinganiso we-metabolic malunga ne-20-35% kwiiyure ezininzi emva kokutya, ngokusekwe kwizifundo ezininzi ().

Ngapha koko, esinye sezizathu zokuzaliswa kwamaqanda kungabangelwa kukunyusa ukutshiswa kwekhalori okwenzeka ngexesha lokugaya iiprotein ().

Ukutya amaqanda amathathu amatyeli aliqela ngeveki kunokukunceda utshise amanqatha ngelixa ugcina ugcwele kwaye wanelisekile.

Isishwankathelo:

Amaqanda kukutya okuneproteni ephezulu okunokukunceda ukunciphisa indlala, ukwandisa ukuzala, ukukhulisa ukutshiswa kwamafutha nokukhusela impilo yentliziyo.

5. Ioyile yeCoconut

Ioyile yekhokhonathi ilayishwe izibonelelo zempilo.

Ukongeza ioyile yekhokhonathi ekudleni kwakho kubonakala kukonyusa “ukulunga” kwe-cholesterol ye-HDL kunye nokunciphisa i-triglycerides, ukongeza ekuncedeni ukunciphisa umzimba (,).

Kwisifundo esinye, amadoda atyebileyo ongeze amacephe ama-2 eoyile yekhokhonathi ngosuku kwisidlo esiqhelekileyo alahlekelwe ngumndilili we-intshi enye (2.5 cm) esinqeni sakhe ngaphandle kokwenza naluphi na utshintsho lokutya okanye ukwandisa umsebenzi wabo ().

Amafutha kwioyile yekhokhonathi ubukhulu becala zii-MCTs, ezithiwe thintela ukutya kunye nokutshisa amafutha (,).

Nangona kunjalo, ezinye izifundo zibonisa ukuba imetabolism-yokunyusa iziphumo zayo inokuhla ngokuhamba kwexesha (,).

Ngokungafaniyo neeoyile ezininzi, ioyile yekhokhonathi ihlala izinzile kumaqondo obushushu aphezulu, isenza ukuba kube lula ekuphekeni kobushushu obuphezulu.

Ukutya iipunipoli ezimbini zeoyile yekhokhonathi mihla le kunokunceda ukukhulisa ukutshiswa kwamafutha. Qiniseka ukuba uqala ngetispuni okanye kunjalo kwaye ukonyusa isixa kancinci ukuphepha nakuphi na ukungonwabi kokugaya.

Ivenkile yeoyile yekhokhonathi kwi-intanethi.

Isishwankathelo: Ioyile yekhokhonathi ityebile kwii-MCTs, ezinokuthi zonyuse imetabolism yakho, zinciphise ukutya, zikhuthaze ukulahleka kwamafutha kunye nokunciphisa imeko yesifo sentliziyo.

6. Iti eluhlaza

Iti eluhlaza sisiselo esihle sesiselo sempilo elungileyo.

Izifundo zibonisa ukuba inokunceda ukunciphisa umngcipheko wesifo sentliziyo kwaye ikhusele kwiintlobo ezithile zomhlaza (,).

Ukongeza ekuboneleleni ngesixa esimnandi se-caffeine, iti eluhlaza ngumthombo ogqwesileyo we-epigallocatechin gallate (EGCG), i-antioxidant ekhuthaza ukutshiswa kwamafutha kunye nokulahleka kwamafutha esisu (, 34, 35, 36).

Kwisifundo samadoda asempilweni ali-12, ukutshiswa kwamafutha ngebhayisikile kunyuke nge-17% kwabo bathathe isicatshulwa seti eluhlaza, xa kuthelekiswa nalabo bathathe i-placebo ().

Kwelinye icala, olunye uphononongo lufumanise ukuba iti eluhlaza okanye isicatshulwa seti eluhlaza alunampembelelo kwimetabolism okanye ekunciphiseni ubunzima bomzimba (,).

Ngokunikwa umohluko kwiziphumo zokufunda, iziphumo zeti eluhlaza zinokwahluka ukusuka komnye umntu ukuya komnye kwaye kunokuxhomekeka nakwimali esetyenzisiweyo.

Ukusela ukuya kwiikomityi ezine zeti eluhlaza yonke imihla kunokubonelela ngezibonelelo zezempilo, kubandakanya nokunyusa inani leekhalori ozitshisayo.

Thenga iti eluhlaza kwi-intanethi.

Isishwankathelo: Iti eluhlaza iqulethe icaffeine kunye ne-EGCG, zombini ezinokunyusa imetabolism, ukukhuthaza ukunciphisa umzimba, ukukhusela impilo yentliziyo kunye nokunciphisa umngcipheko womhlaza.

7. Iiproteni ezinamavili

Iprotey ye-Whey iyathandeka.

Kubonakalisiwe ukukhuthaza ukukhula kwemisipha xa kudityaniswa nokuzilolonga kwaye kunokunceda ukugcina izihlunu ngexesha lokunciphisa umzimba (,).

Ukongeza, iproteni yewhyy ibonakala iyasebenza ngakumbi ekunciphiseni ukutya ngaphandle kweminye imithombo yeeprotein.

Kungenxa yokuba ivuselela ukukhutshwa kwe "hormone ezipheleleyo," ezinje nge-PYY kunye ne-GLP-1, ukuya kuthi ga kwinqanaba (,).

Olunye uphononongo lwalunamadoda angama-22 asebenzisa iziselo ezahlukeneyo zeeproteni ngeentsuku ezine ezahlukeneyo. Banamava endlala asezantsi kakhulu kwaye batya iikhalori ezimbalwa kwisidlo esilandelayo emva kokusela isiselo seprotey, xa kuthelekiswa nezinye iziselo zeprotein ().

Ngapha koko, i-whey ibonakala inyusa ukutshiswa kwamafutha kunye nokukhuthaza ukwehla kobunzima kubantu ababhityileyo nakwabo batyebe kakhulu okanye batyebile ().

Kwisifundo esinye sabantu abadala abangama-23 abasempilweni, isidlo se-protein esinamavili sifunyenwe sonyusa umlinganiso we-metabolic kunye nokutsha kwamafutha ngaphezulu kwe-casein okanye ukutya kwesoy protein ().

Ukushukuma kwephrotheni kukutya okukhawulezayo okanye ukhetho lokutya olukhuthaza ukulahleka kwamafutha kwaye kunokunceda ukuphucula ukwakheka komzimba wakho.

Ivenkile yeproteyy kwi-intanethi.

Isishwankathelo: Iprotheyini ye-Whey ibonakala inyusa ukukhula kwemisipha, ukunciphisa ukutya, ukunyusa ukuzalisa kunye nokunyusa imetabolism ngokufanelekileyo ngakumbi kuneminye imithombo yeprotheni.

8. I-Apple Cider Vinegar

I-apile cider iviniga sisixhobo samandulo esinezibonelelo ezisekwe kubungqina.

Kuye kwanconywa ukunciphisa ukutya kunye nokunciphisa ushukela wegazi kunye namazinga e-insulin kubantu abanesifo sikashukela (,).

Ngaphezu koko, icandelo eliphambili leviniga, i-acetic acid, lifunyenwe lonyusa ukutshisa kunye nokunciphisa ukugcinwa kwamafutha esiswini kwizifundo ezininzi zezilwanyana (,,).

Nangona kungekho phando lukhulu malunga nefuthe leviniga ekulahlekelweni kwamafutha ebantwini, iziphumo ezivela kwisifundo esinye ziyakhuthaza.

Kolu phando, amadoda angama-144 atyebe kakhulu ongeze amacephe amabini eviniga kwizidlo zabo eziqhelekileyo yonke imihla iiveki ezili-12 baphulukana neepawundi ezi-3.7 (i-1.7 kilograms) kwaye banamava okwehliswa kwe-0.9% kumanqatha omzimba ().

Ukubandakanya iviniga yeapile cider ekudleni kwakho kunokukunceda ulahlekelwe ngamafutha omzimba. Qala nge-1 ithisipuni ngemini exutywe emanzini kwaye ngokuthe ngcembe usebenze ukuya kwi-1-2 yeetispuni ngemini ukunciphisa ukungonwabi okunokwenzeka kokugaya ukutya.

Thenga iapile cider iviniga kwi-intanethi.

Isishwankathelo: Iviniga yeApple inokunceda ekunciphiseni ukutya, ikhuthaze ukulahleka kwamafutha esiswini kunye nokunciphisa iswekile yegazi kunye namanqanaba e-insulin.

9. Iichili pepper

Ipelepele yeChili yenza okungaphezulu kokufaka ubushushu ekutyeni kwakho.

Ii-antioxidants zazo ezinamandla zinokunciphisa ukudumba kwaye zikuncede ukukhusela iiseli zakho ekonakaleni ().

Ukongeza, uphando lubonisa ukuba i-antioxidant enye kwi-chili pepper ebizwa ngokuba yi-capsaicin inokukunceda ukufezekisa kunye nokugcina ubunzima obusempilweni.

Ikwenza oku ngokukhuthaza ukugcwala kunye nokuthintela ukutya kakhulu ().

Ngaphezulu, eli khomputha linokukunceda utshise iikhalori ezingaphezulu kwaye uphulukane namafutha omzimba (,).

Kwisifundo sabantu abadala abali-19 abasempilweni, xa ukutya ikhalori bekuthintelwe yi-20%, i-capsaicin yafunyanwa ichasene nokwehla kwezinga lokutya emzimbeni okwenzeka ngokuhla kwekhalori ().

Olunye uphononongo olukhulu lwezifundo ezingama-20 zagqiba kwelokuba ukuthatha i-capsaicin kunceda ukunciphisa umdla wokutya kwaye kungonyusa inani leekhalori ozitshisayo malunga neekhalori ezingama-50 ngosuku ().

Cinga ngokutya iipepile okanye usebenzisa ipayipi yecayenne ukuze upheke ukutya kwakho amaxesha amaninzi ngeveki.

Isishwankathelo:

Iimveliso kwi-cayenne pepper zifunyenwe ukunciphisa ukuvuvukala, ukunceda ukulawula indlala kunye nokunyusa izinga lokunciphisa umzimba.

10. Iti yeOolong

Iti Oolong yenye iziselo ezisempilweni uyakwazi ukusela.

Nangona ifumana ucinezelo oluncinci kunetiyi eluhlaza, inezibonelelo ezifanayo kwezempilo, ngenxa yomxholo wayo wecaffeine kunye neekatekini.

Uphengululo lwezifundo ezininzi lufumanise ukuba indibaniselwano yeekati kunye necaffeine iti inyuse ikhalori evuthayo nge-102 yeekhalori ngosuku, ngokomndilili ().

Izifundo ezincinci kumadoda nabasetyhini bacebisa ukuba ukusela i-oolong tea kunyusa izinga lokutya kunye nokukhuthaza ukunciphisa umzimba. Ngaphezulu, olunye uphando lufumanise ukuba iti ye-oolong inyuse ikhalori evuthayo ephindwe kabini kunaleyo iti eluhlaza (,,).

Ukusela iikomityi ezimbalwa zeti eluhlaza, iti ye-oolong okanye indibaniselwano yezi zinto zimbini rhoqo kunokukhuthaza ukulahleka kwamafutha kunye nokubonelela ngezinye iziphumo eziluncedo zempilo.

Thenga iti ye-oolong kwi-intanethi.

Isishwankathelo: Iti yeOolong iqulethe icaffeine kunye neekatekini, zombini ezi zinto zifunyenwe zonyusa izinga lokutya emzimbeni kunye nokukhuthaza ukulahleka kwamafutha.

11. I-yogurt egcweleyo yamaGrike

I-yogurt egcweleyo enamafutha isondlo kakhulu.

Okokuqala, ngumthombo ogqwesileyo weprotheni, i-potassium kunye ne-calcium.

Uphando lubonisa ukuba iimveliso zobisi ezineproteyini ephezulu zinokunyusa ukulahleka kwamafutha, zikhusele izihlunu ngexesha lokunciphisa umzimba kwaye zikuncede uzive ugcwele kwaye wanelisekile (,).

Kwakhona, iyogathi equlathe iiprobiotiki inokunceda ukugcina isisu sakho sisempilweni kwaye inokunciphisa iimpawu zesifo sengqondo samathumbu, njengokuqhinwa kunye nokudumba ().

I-yogurt ene-fat egcweleyo iqulethe i-linoleic acid edibeneyo, ebonakala ikhuthaza ukulahleka kwesisindo kunye nokutshisa amafutha kubantu abagqithisileyo nabatyebileyo, ngophando olubandakanya ukuphononongwa okukhulu kwezifundo ezili-18 (,,,).

Ukutya iyogurt yamaGrike rhoqo kunokubonelela ngezibonelelo zezempilo. Kodwa qiniseka ukuba ukhetha i-yogurt ecacileyo, egcwele i-yogurt, njengoko i-non-fat and low-fat products products ziqukethe i-linoleic acid encinci.

Isishwankathelo:

Amafutha apheleleyo e-yogurt anokunyusa ukutshiswa kwamanqatha, anciphise ukutya, akhusele ubunzima bemisipha ngexesha lokulahleka kobunzima kunye nokuphucula impilo yamathumbu.

12. Ioyile yeOlive

Ioyile yomnquma yenye yamafutha asempilweni emhlabeni.

I-oyile ye-Olive ibonakalisiwe kwi-triglycerides esezantsi, yonyusa i-cholesterol ye-HDL kunye nokukhuthaza ukukhutshwa kwe-GLP-1, enye yehomoni ekunceda uhlale ugcwele ().

Ngaphezulu, ezinye izifundo zibonise ukuba ioyile yomnquma inokuthi inyuse izinga lokunciphisa ukutya kunye nokukhuthaza ukulahleka kwamafutha (,,).

Kwisifundo esincinci esimalunga ne-12 yabasetyhini abasemva kokuyeka ukuya exesheni abanesisindo esiswini, ukutya ioyile eyongezelelweyo ye-oliva njengenxalenye yesidlo kulonyuse kakhulu inani leekhalori abasetyhini abazitshise iiyure ezininzi ().

Ukudibanisa ioyile yomnquma ekutyeni kwakho kwemihla ngemihla, galela iitispuni ezimbalwa kwisaladi yakho okanye uyongeze kukutya okuphekiweyo.

Isishwankathelo:

Ioyile yomnquma ibonakala inciphisa umngcipheko wesifo sentliziyo, ukukhuthaza iimvakalelo zokugcwala kunye nokunyusa izinga lokutya.

Umgca osezantsi

Nangona abanye abavelisi bezongezo banokucebisa, akukho "pilisi yomlingo" ekhuselekileyo enokukunceda utshise amakhulu eekhalori ngosuku.

Nangona kunjalo, ukutya kunye nokusela okuninzi kunokunyusa izinga lakho lokunciphisa umzimba, ngaphezu kokubonelela ngezinye izibonelelo zezempilo.

Ukubandakanya uninzi lwazo ekudleni kwakho kwemihla ngemihla kunokuba neziphumo ezinokuthi zikhokelele ekulahlekelweni ngamafutha kunye nakwimpilo engcono ngokubanzi.