Iingcebiso ezi-20 eziSebenzayo zokuphulukana ne-Belly Fat (ixhaswa yiSayensi)

Umxholo

• 1. Yitya ifayibha eninzi enyibilikayo
• 2. Kunqande ukutya okuqulethe amafutha
• 3. Musa ukusela utywala kakhulu
• 4. Yitya ukutya okuneprotini eninzi
• 5. Nciphisa amanqanaba oxinzelelo
• 6. Musa ukutya ukutya okuneswekile eninzi
• 7. Yenza umthambo we-aerobic (cardio)
• 8. Nciphisa ii-carbs - ngakumbi iikhabhathi ezisulungekisiweyo
• 9. Buyisela amanye amafutha akho okupheka ngeoyile yekhokhonathi
• 10. Yenza uqeqesho lokuxhathisa (phakamisa iintsimbi)
• 11. Ziphephe iziselo ezineswekile
• 12. Phumla ngokwaneleyo
• 13. Landelela ukutya okutyayo kunye nokuzilolonga
• 14. Yitya iintlanzi ezityebileyo veki nganye
• 15. Yeka ukusela ijusi yeziqhamo
• 16. Yongeza iviniga yeapile cider ekudleni kwakho
• 17. Yitya ukutya kweprobiotic okanye uthathe iprobiotic supplement
• 18. Zama ukutya okukhawulezileyo
• 19. Sela iti eluhlaza
• 20. Guqula indlela ophila ngayo udibanise iindlela ezahlukeneyo
• Umgca wezantsi

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

Amafutha e-Belly angaphezulu kwenkathazo eyenza iimpahla zakho ziziva ziqinile.

Kuyingozi kakhulu.

Olu hlobo lwamafutha-ekubhekiswa kuwo njenge-visceral fat-yeyona nto iphambili kuhlobo lwesifo seswekile, isifo sentliziyo, kunye nezinye iimeko (1).

Imibutho emininzi yezempilo isebenzisa isalathiso sobunzima bomzimba (i-BMI) yokuhlela ubunzima kunye nokuqikelela umngcipheko wesifo se-metabolic.

Nangona kunjalo, oku kuyalahlekisa, njengoko abantu abanamafutha angaphezulu esiswini basemngciphekweni owandayo nokuba babonakala babhityile ().

Nangona ukuphulukana namanqatha kule ndawo kunokuba nzima, zininzi izinto onokuzenza ukunciphisa amafutha asesiswini.

Nazi iingcebiso ezifanelekileyo ezingama-20 zokulahlekelwa ngamanqatha esisu, axhaswe zizifundo zesayensi.

Ifoto ngu-Aya Brackett

1. Yitya ifayibha eninzi enyibilikayo

Ifayibha enyibilikayo ithatha amanzi kwaye yenze ijeli enceda ukuthoba ukutya njengoko kugqitha kwinkqubo yakho yokwetyisa.

Izifundo zibonisa ukuba olu hlobo lwefayibha lukhuthaza ukulahleka kwesisindo ngokukunceda uzive ugcwele, ngenxa yoko ngokwendalo utya kancinci. Inokunciphisa inani leekhalori zomzimba wakho ezifunxwa kukutya (,,).

Ngaphezu koko, ifayibha enyibilikayo inokunceda ekulweni namanqatha esisu.

Uphononongo lokujonga kubantu abadala abangaphezulu kwe-1,100 lufumanise ukuba kuyo yonke i-10 yegramu yokunyuka kokutya okunyibilikayo, ukutyeba kwesisu kuyehla nge-3.7% kwisithuba seminyaka emi-5 ().

Yenza umgudu wokutya ukutya okuphezulu kwefayibha yonke imihla. Imithombo egqwesileyo yefayibha enyibilikayo ibandakanya:

• iimbewu zeflax
• ii-noodle ze-shirataki
• ibrussels sprouts
• iavokhado
• iimbotyi
• amaqunube amnyama

Ifayibha enyibilikayo inokukunceda ukuba unciphise umzimba ngokwandisa ukuzala kunye nokunciphisa ukufunxeka kwekhalori. Zama ukubandakanya ukutya okuninzi okunefayibha eninzi ekutyeni okunciphisa umzimba.

2. Kunqande ukutya okuqulethe amafutha

Amafutha eTrans ayenziwa ngokumpompa i-hydrogen kumafutha angasetyenziswanga, anjengeoyile yeembotyi zesoya.

Zifumaneka kwezinye iimargarine kwaye zisasazeka kwaye zihlala zongezwa ekutyeni okupakishwe, kodwa abavelisi bokutya abaninzi bayekile ukuzisebenzisa.

La mafutha adityaniswa nokudumba, isifo sentliziyo, ukunganyangeki kwe-insulin, kunye nokufumana amafutha esiswini kwizifundo zokujonga kunye nezilwanyana (,,).

Isifundo seminyaka emi-6 sifumanise ukuba iinkawu ezitye ukutya okunamafutha aphezulu zifumene i-33% ngaphezulu kwamafutha esiswini kunalawo atya ukutya okuphezulu kumanqatha e-monounsaturated ().

Ukunceda ukunciphisa amanqatha esisu kunye nokukhusela impilo yakho, funda iilebheli zezithako ngononophelo kwaye uhlale kude neemveliso eziqulethe amafutha. Ezi zihlala zidweliswa njengenxalenye yamafutha e-hydrogenated.

Olunye uphononongo luye lwadibanisa ukutya okuphezulu kwamanqatha atshintshiweyo kunye nokunyuka kwamafutha esiswini. Nokuba uzama ukunciphisa umzimba, ukunciphisa ukutya kwakho amanqatha e-trans ngumbono olungileyo.

3. Musa ukusela utywala kakhulu

Utywala bunokuba nezibonelelo zempilo ngexabiso elincinci, kodwa luyingozi kakhulu ukuba usela kakhulu.

Uphando lubonisa ukuba utywala obuninzi bunokukwenza ukuba uzuze amafutha esiswini.

Izifundo zokujonga zinxibelelana nokusela utywala obuninzi kumngcipheko okonyukayo wokukhulisa ukutyeba okungaphakathi- Oko kukuthi, ukugcinwa kwamafutha okungaphaya kwesinqe (,).

Ukunciphisa utywala kunokunceda ukunciphisa ubungakanani besinqe sakho. Awudingi ukuyeka ngokupheleleyo, kodwa ukunciphisa umlinganiselo oselayo ngosuku olunye kunokukunceda.

Olunye uphononongo malunga nokusetyenziswa kotywala lwabandakanya abantu abangaphezulu kwama-2 000.

Iziphumo zabonisa ukuba abo basela utywala yonke imihla kodwa bafumana isiselo esingaphantsi kwesinye ngosuku banamafutha angaphantsi kwesisu kunabo basela rhoqo kodwa basele utywala kakhulu ngeentsuku abasela ngazo ().

Ukusela kakhulu utywala kunxulunyaniswa nokwanda kwamafutha esiswini. Ukuba ufuna ukunciphisa isinqe sakho, cinga ukusela utywala ngokumodareyitha okanye ukuyeka ngokupheleleyo.

4. Yitya ukutya okuneprotini eninzi

Iprotheni sisondlo esibaluleke kakhulu kulawulo lobunzima.

Ukutya okuphezulu kweprotein kunyusa ukukhutshwa kwehypy hormone PYY, enciphisa ukutya kwaye ikhuthaze ukugcwala.

Iprotein ikwanyusa umlinganiso wakho wokunciphisa umzimba kwaye ikuncede ugcine ubunzima besisipha ngexesha lokunciphisa umzimba (,,).

Izifundo ezininzi zokujonga zibonisa ukuba abantu abatya iiprotheyini ezininzi bathambekele ekubeni namafutha esisu angaphantsi kunalawo atya ukutya okuneeprotein ezisezantsi (,,).

Qiniseka ukuba ubandakanya umthombo olungileyo weprotheni kwisidlo ngasinye, njenge:

• inyama
• intlanzi
• amaqanda
• yobisi
• iprotein yewhey
• iimbotyi

Ukutya okuphezulu kweprotein, okufana nentlanzi, inyama engacacanga, kunye neembotyi, kufanelekile ukuba uzama ukuphalaza ezinye iiponti esinqeni sakho.

5. Nciphisa amanqanaba oxinzelelo

Uxinzelelo lunokukwenza ukuba uzuze amanqatha esiswini ngokubangela iincindi zamadlala ukuvelisa icortisol, ekwabizwa ngokuba yihormone yoxinzelelo.

Uphando lubonisa ukuba amanqanaba aphezulu e-cortisol akonyusa ukutya kwaye aqhuba ukugcinwa kwamafutha esiswini (,).

Ngaphezu koko, abasetyhini abasele benesinqe esikhulu bavame ukuvelisa i-cortisol engakumbi ukuphendula uxinzelelo. Ukunyuka kwecortisol yongeza ngakumbi ekuzuzeni amafutha kumbindi ().

Ukunceda ukunciphisa amanqatha esisu, zibandakanyeke kwizinto ezonwabisayo ezisusa uxinzelelo. Ukuziqhelanisa neyoga okanye ukucamngca kunokuba ziindlela ezifanelekileyo.

Uxinzelelo lunokukhuthaza ukuzuza kwamafutha esinqeni sakho. Ukunciphisa uxinzelelo kufuneka kube yenye yezinto eziphambili ngokubaluleka ukuba uzama ukunciphisa umzimba.

6. Musa ukutya ukutya okuneswekile eninzi

Iswekile iqulethe i-fructose, edibene nezifo ezininzi ezingapheliyo xa isetyenziswa kakhulu.

Oku kubandakanya isifo sentliziyo, uhlobo lwesibini seswekile, ukutyeba kakhulu, kunye nesifo esinamafutha esibindi (,,).

Izifundo zokujonga zibonisa ubudlelwane phakathi kokutya iswekile ephezulu kunye nokunyuka kwamafutha esiswini (,).

Kubalulekile ukuba uqaphele ukuba ngaphezulu kweswekile esulungekisiweyo kunokukhokelela ekuzuzeni amafutha kwisisu. Nokuba iswekile esempilweni, enje ngobusi bokwenyani, kufuneka isetyenziswe kancinci.

Ukutya kakhulu iswekile ngoyena nobangela wokufumana ubunzima kubantu abaninzi. Nciphisa ukutya iilekese kunye nokutya okucociweyo okuneswekile eninzi.

7. Yenza umthambo we-aerobic (cardio)

Ukuzivocavoca umzimba (i-cardio) yindlela efanelekileyo yokuphucula impilo yakho kunye nokutshisa iikhalori.

Izifundo zikwabonisa ukuba yenye yeendlela ezizizo zomthambo zokunciphisa amanqatha esisu. Nangona kunjalo, iziphumo zixutywe malunga nokuba umthambo ophakathi okanye onamandla aphezulu uluncedo ngakumbi (,,).

Ngayiphi na imeko, ubude bexesha kunye nenkqubo yakho yokwenza umthambo kubaluleke ngakumbi kunamandla ayo.

Olunye uphononongo lufumanise ukuba abasetyhini abasemva kokuyeka ukuya exesheni baphulukana namanqatha amaninzi kuyo yonke imimandla xa besenza imithambo ye-aerobic imizuzu engama-300 ngeveki, xa kuthelekiswa nabo basebenzise imizuzu eli-150 ngeveki ().

Ukuzivocavoca i-Aerobic yindlela efanelekileyo yokulahleka kwesisindo. Izifundo zibonisa ukuba kusebenza ngokukodwa ekunciphiseni isinqe sakho.

8. Nciphisa ii-carbs - ngakumbi iikhabhathi ezisulungekisiweyo

Ukunciphisa i-carb yakho yokutya kunokuba luncedo kakhulu ekulahlekelweni ngamafutha, kubandakanya amafutha esiswini.

Ukutya okungaphantsi kwe-50 gram yee-carbs ngemini kubangela ukulahleka kwamafutha esiswini kubantu abatyebe kakhulu, abo basemngciphekweni wohlobo lweswekile 2, kunye nabasetyhini abane-polycystic ovary syndrome (PCOS) (,,).

Akunyanzelekanga ukuba ulandele ukutya okungqongqo kwe-carb. Olunye uphando lubonisa ukuba ukubeka nje i-carbs esulungekileyo kunye ne-starchy engafakwanga ingaphucula impilo ye-metabolic kunye nokunciphisa amafutha esiswini (,).

Kwisifundo sentliziyo esidumileyo seFramingham, abantu abanokusetyenziswa okuphezulu kokutya okuziinkozo babenethuba elingu-17% lokufumana amanqatha esiswini kunabo batya ukutya okuphezulu kwiingqolowa ezicokisekileyo ().

Ukutya okuphezulu kwee-carbs ezicokisekileyo kunxulunyaniswa namafutha esisu agqithisileyo. Cinga ukunciphisa i-carb yakho okanye uthathe indawo ye-carbs ecoliweyo kwisondlo sakho kunye nemithombo esempilweni ye-carb, ezinje ngeenkozo ezigcweleyo, iimbotyi, okanye imifuno.

9. Buyisela amanye amafutha akho okupheka ngeoyile yekhokhonathi

Ioyile yekhokhonathi yenye yamafutha asempilweni onokuwatya.

Uphononongo lubonisa ukuba amafutha aphakathi kwikhonkco kwioyile yekhokhonathi anokunyusa imetabolism kunye nokunciphisa inani lamafutha owagcinayo ekuphenduleni ukutya okuphezulu kwekhalori (,).

Izifundo ezilawulwayo zibonisa ukuba kunokukhokelela ekulahlekelweni ngamafutha esiswini ().

Kwisifundo esinye, amadoda atyebe kakhulu athabathe ioyile yekhokhonathi mihla le kwiiveki ezili-12 alahlekelwe ngumndilili we-1.1 ye-intshi (2.86 cm) ezinqeni zakhe ngaphandle kokutshintsha ngabom ukutya kwabo okanye iindlela zokuzilolonga ().

Nangona kunjalo, ubungqina ngezibonelelo zeoyile yekhokhonathi yokulahleka kwamafutha esiswini buthathaka kwaye bunempikiswano ().

Kwakhona, gcinani engqondweni ukuba ioyile yekhokhonathi iphezulu kwiikhalori. Endaweni yokongeza amanqatha ongezelelweyo kwisidlo sakho, buyisela amanye amafutha osele uwatya ngeoyile yekhokhonathi.

Izifundo zibonisa ukuba ukusebenzisa ioyile yekhokhonathi endaweni yezinye ioyile zokupheka kunokunceda ukunciphisa amafutha esiswini.

10. Yenza uqeqesho lokuxhathisa (phakamisa iintsimbi)

Ukuxhathisa uqeqesho, okwaziwa njengokuphakamisa ubunzima okanye uqeqesho lwamandla, kubalulekile ekugcineni nasekufumaneni ubunzima bemisipha.

Ngokusekwe kwizifundo ezibandakanya abantu abane-prediabetes, uhlobo lwe-2 yeswekile, kunye nesifo esinamafutha esibindi, uqeqesho lokunganyangeki lunokuba luncedo ekulahlekelweni sisisu (,).

Ngapha koko, olunye uphando olubandakanya ulutsha olunesisindo esityebileyo lubonise ukuba indibaniselwano yamandla oqeqesho kunye nokuzivocavoca umzimba kukhokelela ekwehleni okukhulu kumanqatha e-visceral ().

Ukuba uthatha isigqibo sokuqala ukuphakamisa iintsimbi, licebo elilungileyo ukufumana ingcebiso kumqeqeshi wakho oqinisekisiweyo.

Ukuqeqeshwa kwamandla kunokuba sisicwangciso esibalulekileyo sokulahleka kwesisindo kwaye kunokunceda ukunciphisa amanqatha esisu. Uphononongo lubonisa ukuba lusebenza ngakumbi ngokudibeneyo kunye nokuzivocavoca umzimba.

11. Ziphephe iziselo ezineswekile

Iziselo ezineswekile zilayishwe nge-fructose engamanzi, enokukwenza ukuba ufumane amanqatha esisu.

Izifundo zibonisa ukuba iziselo ezineswekile zikhokelela ekwandeni kwamafutha esibindini. Isifundo esinye seveki ezili-10 safumana amanqatha asezantsi esiswini kubantu abasebenzisa iziyobisi eziphezulu ze-fructose (,,).

Iziselo ezinxilisayo zibonakala zimbi kakhulu kunokutya okuneswekile eninzi.

Kuba ubuchopho bakho abucubunguli iikhalori ezingamanzi ngendlela efanayo nezisebenza ngokuqinileyo, kunokwenzeka ukuba ugqibele ngokutya iikhalori ezininzi kamva kwaye uzigcine njengamafutha (,).

Ukuphulukana namanqatha esisu, kungcono ukuphepha ngokupheleleyo iziselo ezineswekile ezinje:

• isoda
• inqindi
• iti emnandi
• abaxube beziselo ezinxilisayo ezineswekile

Ukuphepha zonke iintlobo zolwelo zeswekile, ezinje ngeswekile-isiselo esinxilisayo, kubaluleke kakhulu ukuba uzama ukuphalaza iipawundi ezingaphezulu.

12. Phumla ngokwaneleyo

Ukulala kubalulekile kwimimandla emininzi yempilo yakho, kubandakanya ubunzima. Izifundo zibonisa ukuba abantu abangafumani ubuthongo obaneleyo bavame ukufumana ubunzima obungaphezulu, obunokubandakanya amanqatha esisu (,).

Uphononongo lweminyaka eli-16 olubandakanya ngaphezulu kwabasetyhini abangama-68,000 lufumanise ukuba abo balala ngaphantsi kweeyure ezi-5 ngobusuku ngabunye kunokwenzeka kakhulu ukuba batyebe kunabo balala iiyure ezisi-7 nangaphezulu ngobusuku bonke ().

Imeko eyaziwa ngokuba yi-apnea yokulala, apho ukuphefumla kuyeka ngokukhawuleza phakathi kobusuku, kuye kwadibaniswa namafutha e-visceral ().

Ukongeza kokulala ubuncinci iiyure ezingama-7 ngobusuku bonke, qiniseka ukuba ufumana ukulala okwaneleyo okusemgangathweni.

Ukuba ukrokrela ukuba unokuba ne-apnea yokulala okanye enye ingxaki yokulala, thetha nogqirha kwaye ufumane unyango.

Ukungalali kakuhle kunxulunyaniswa nomngcipheko owandileyo wokufumana ubunzima. Ukulala ngokwaneleyo ekumgangatho ophezulu kufuneka ibe yenye yezona zinto ziphambili ukuba ucwangcisa ukunciphisa umzimba kunye nokuphucula impilo yakho.

13. Landelela ukutya okutyayo kunye nokuzilolonga

Izinto ezininzi zinokukunceda ukunciphisa umzimba kunye namafutha esiswini, kodwa ukusebenzisa iikhalori ezimbalwa kunoko umzimba wakho ukufunayo kulolongo kubalulekile ().

Ukugcina idayari yokutya okanye ukusebenzisa itracker yokutya okwi-intanethi okanye usetyenziso kunokukunceda ujonge ukutya okutyayo. Esi sicwangciso sibonisiwe ukuba siyinzuzo ekulahlekeni kobunzima (,).

Ukongeza, izixhobo zokulandela umkhondo wokutya zikunceda ubone ukutya kwakho iiprotein, iikhabho, ifayibha, kunye nee-micronutrients. Uninzi lukuvumela ukuba urekhode umthambo wakho kunye nomsebenzi womzimba.

Unokufumana ii -apps / iwebhusayithi ezintlanu zasimahla zokulandela umkhondo wesondlo kunye nekhalori ekweli phepha.

Njengengcebiso yokulahleka kwesisindo ngokubanzi, kuhlala kungumbono olungileyo ukugcina umkhondo wento oyityayo. Ukugcina idayari yokutya okanye ukusebenzisa itracker yokutya ekwi-Intanethi zimbini zeendlela ezaziwayo zokwenza oku.

14. Yitya iintlanzi ezityebileyo veki nganye

Iintlanzi ezinamanqatha zisempilweni ngendlela emangalisayo.

Zizityebi kumgangatho ophezulu weprotheni kunye namafutha e-omega-3 akhusela kwizifo (,).

Obunye ubungqina bucebisa ukuba la mafutha e-omega-3 anokunceda ekunciphiseni amanqatha e-visceral.

Izifundo kubantu abadala kunye nabantwana abanesifo sesibindi esinamafutha zibonisa ukuba izongezo zeoyile yeentlanzi zingasinciphisa kakhulu isibindi kunye nesisu esiswini (,,).

Nenjongo yokufumana ii-servings zeentlanzi ezinamafutha ezi-3 ngeveki. Ukhetho olufanelekileyo lubandakanya:

• islamoni
• ukufukama
• isardadi
• imackerel
• iiankile

Ukutya iintlanzi ezinamanqatha okanye ukuthatha izongezo ze-omega-3 kunokuyiphucula impilo yakho iyonke. Obunye ubungqina bubonisa ukuba bunokunciphisa amanqatha esisu kubantu abanesifo sesibindi esinamanqatha.

15. Yeka ukusela ijusi yeziqhamo

Nangona incindi yeziqhamo inika iivithamini kunye neeminerali, ineswekile eninzi nje ngesoda kunye nezinye iziselo ezinencasa.

Ukusela izixa ezikhulu kunokuba nomngcipheko omnye wokufumana amafutha esiswini ().

I-ounce eziyi-8 (i-240-mL) yokuhambisa incindi yeapile engenaswekile iqulethe iigram ezingama-24 zeswekile, isiqingatha sayo ingu-fructose (63).

Ukunceda ukunciphisa amanqatha asesiswini, buyisela ijusi yeziqhamo ngamanzi, iti ye-iced engenashukela, okanye amanzi ahlwahlwazayo nge-wedge yelamuni okanye ikalika.

Xa kufikwa ekuzuzeni amafutha, incindi yeziqhamo inokuba mbi njengesoda eneswekile. Cinga ukuthintela yonke imithombo yeswekile elulwelo ukwandisa amathuba akho okuphulukana nobunzima ngempumelelo.

16. Yongeza iviniga yeapile cider ekudleni kwakho

Ukusela iviniga yeapile cider kunezibonelelo zempilo ezinomdla, kubandakanya nokwehlisa amanqanaba eswekile yegazi ().

Iqulethe i-acetic acid, ebonakalisiweyo ukunciphisa ukugcinwa kwamafutha esiswini kwizifundo ezininzi zezilwanyana (,,).

Kwisifundo esilawulwa iiveki ezili-12 kumadoda afunyaniswe enokutyeba, abo bathathe icephe eli-1 (15 ml) le-apile cider iviniga ngemini baphulukana nesiqingatha se-intshi (1.4 cm) ezinqeni zabo ().

Ukuthatha amacephe ayi-1-2 (15-30 ml) ye-apple cider viniga ngemini kukhuselekile kubantu abaninzi kwaye kungakhokelela ekuphulukaneni namanqatha ngokuthobekileyo.

Nangona kunjalo, qiniseka ukuba uyangxenga ngamanzi, njengoko iviniga engaxutywanga inokulonakalisa i-enamel emazinyweni akho.

Ukuba ufuna ukuzama iviniga yeapile cider, kukho ukhetho olufanelekileyo onokukhetha kwi-intanethi.

Iviniga yeApple inokukunceda ukunciphisa umzimba. Izifundo zezilwanyana zibonisa ukuba kunokunceda ukunciphisa amafutha esiswini.

17. Yitya ukutya kweprobiotic okanye uthathe iprobiotic supplement

Iiprobiotic ziibhaktheriya ezifumaneka kukutya kunye nezongezo. Banezibonelelo ezininzi zempilo, kubandakanya ukunceda ukuphucula impilo yamathumbu kunye nokwandisa ukusebenza komzimba ().

Abaphandi bafumanise ukuba iintlobo ezahlukeneyo zebhaktiriya zidlala indima kulawulo lobunzima kwaye ukuba nokulingana kufanelekile kunokunceda ekunciphiseni ubunzima, kubandakanya ukulahleka kwamafutha esiswini.

Abo baboniswa ukunciphisa amafutha esiswini kubandakanya amalungu e ILactobacillus usapho, njenge Lactobacillus fermentum, Lactobacillus amylovorus ngakumbi ILactobacillus gasseri (, 71, , ).

Izongezo zeProbiotic ziqulathe iintlobo ezininzi zebacteria, ke qiniseka ukuba uthenga enye ebonelela ngolunye okanye nangaphezulu kwezi zintsholongwane.

Ivenkile yokuthenga iiprobiotic kwi-intanethi.

Ukuthatha izongezo zeprobiotic kunokunceda ukukhuthaza inkqubo yokwetyisa esempilweni. Izifundo zikwacebisa ukuba ibacteria yamathumbu aluncedo inokunceda ukukhuthaza ukunciphisa umzimba.

18. Zama ukutya okukhawulezileyo

Ukuzila ukutya okungapheliyo kuye kwathandwa kakhulu njengendlela yokunciphisa umzimba.

Yindlela yokutya ejikeleza phakathi kwamaxesha okutya kunye namaxesha okuzila ().

Enye indlela ethandwayo ibandakanya ukutya kweeyure ezingama-24 kanye okanye kabini ngeveki. Enye into ibandakanya ukuzila ukutya yonke imihla iiyure ezili-16 kunye nokutya konke ukutya kwakho kwisithuba seeyure ezisi-8.

Kuphononongo lwezifundo malunga nokuzila ukutya okungapheliyo kunye nokuzila ukutya kwemihla ngemihla, abantu bafumana ukwehla kwe-4-7% kumanqatha esisu ngaphakathi kweeveki ezi-6-24 (75).

Kukho ubungqina bokuba ukuzila ukutya okukhawulezileyo, nokuzila ukutya ngokubanzi, akunakuba luncedo kubafazi nakumadoda.

Nangona iindlela ezithile zokuzila ngokukhawuleza eziguqulweyo zibonakala zilukhetho olungcono, yeka ukutya ngokukhawuleza ukuba ufumana naziphi na iziphumo ezibi.

Ukuzila okungapheliyo yipatheni yokutya etshintsha phakathi kwamaxesha okutya nokuzila ukutya. Uphononongo lubonisa ukuba kunokuba yenye yezona ndlela zisebenzayo ukunciphisa umzimba kunye namafutha esiswini.

19. Sela iti eluhlaza

Iti eluhlaza sisiselo esinempilo.

Iqulethe i-caffeine kunye ne-antioxidant epigallocatechin gallate (EGCG), zombini ezibonakala ngathi zonyusa imetabolism (,).

I-EGCG yikatekin, ethi izifundo ezininzi zicebise ukuba inokukunceda ulahlekelwe ngamanqatha esisu. Iziphumo zinokomelezwa xa ukusetyenziswa kweti eluhlaza kuhlanganiswa nokuzilolonga (, 79, 80).

Ukusela iti eluhlaza rhoqo kunxulunyaniswe nokwehla kobunzima, nangona kusenokwenzeka ukuba ayisebenzi iyodwa kwaye ilunge kakhulu xa idityaniswa nokwenza umthambo.

20. Guqula indlela ophila ngayo udibanise iindlela ezahlukeneyo

Ukwenza nje enye yezinto ezikolu luhlu akuyi kuba nefuthe elikhulu kukodwa.

Ukuba ufuna iziphumo ezilungileyo, kufuneka udibanise iindlela ezahlukeneyo ezibonisiweyo ukuba ziyasebenza.

Into enomdla kukuba, uninzi lwezi ndlela zizinto ezinxulunyaniswa nokutya okusempilweni kunye nendlela yokuphila esempilweni.

Ke ngoko, ukutshintsha indlela ophila ngayo ixesha elide sisitshixo sokulahlekelwa ngamanqatha akho esisu kunye nokuwagcina.

Xa unemikhwa esempilweni kwaye utya ukutya okwenyani, ukulahleka kwamafutha kuye kulandele njengempembelelo yecala lendalo.

Ukunciphisa umzimba kunye nokukugcina kunzima ngaphandle kokuba utshintshe umphelo kwimikhwa yakho yokutya kunye nendlela ophila ngayo.

Umgca wezantsi

Akukho sisombululo somlingo sokuphulukana namanqatha esisu.

Ukwehla kobunzima kuhlala kufuna umgudu, ukuzibophelela kunye nokunyamezela egameni lakho.

Ukwamkela ngempumelelo ezinye okanye zonke izicwangciso kunye neenjongo zokuphila ezixoxwe kweli nqaku ngokuqinisekileyo ziya kukunceda ulahlekelwe ziiponti ezongezelelekileyo ezinqeni zakho.