Iindlela ezingama-30 ezilula zokuNciphisa ubunzima ngokwendalo (ixhaswa yiSayensi)

Umxholo

• 1. Yongeza iProtheni ekudleni kwakho
• 2. Yitya ukutya okuPheleleyo, okuNgena kuphela
• 3. Kunqande ukutya okwenziweyo
• 4. Thenga ngokutya okusempilweni kunye nokutya okulula
• 5. Nciphisa ukungenisa kwakho iswekile eyongeziweyo
• 6. Sela amanzi
• 7. Sela ikofu (engenaswekile)
• 8. Ukongezwa kunye neGlucomannan
• 9. Kunqande iiKhalori zoTywala
• 10. Nciphisa ukungenisa kwakho iiCarbs ezisulungekileyo
• 11. Ukuzila ngokukhawuleza
• 12. Sela (ukungaswiti) Iti eluhlaza
• 13. Yitya ezinye iziqhamo nemifuno
• 14. Bala iiKalori kube kanye ethubeni
• 15. Sebenzisa amacwecwe amancinci
• 16. Zama Ukutya okuneCarb ephantsi
• 17. Yitya kancinci kancinci
• 18. Faka amanye amaFutha ngeoyile yeCoconut
• 19. Yongeza amaqanda kwisidlo sakho
• 20. Spice Ukutya Kwakho
• 21. Thatha iiProbiotic
• 22. Lala ngokwaneleyo
• 23. Yitya ifayibha engakumbi
• 24. Bhrasha amazinyo akho emva kwesidlo
• 25. Ukulwa isiyobisi sakho sokutya
• 26. Yenza uhlobo oluthile lweCardio
• 27. Yongeza uQeqesho loMthambo
• 28. Sebenzisa iProtheni ye Whey
• 29. Ziqhelise ukutya ngokuNonopheleyo
• 30. Gxila ekuTshintsheni indlela yakho yokuphila

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

Kukho ulwazi oluninzi olubi lokulahleka kwesisindo kwi-intanethi.

Uninzi lwezinto ekucetyiswa ukuba luthandabuze, kwaye alusekelwanga nakweyiphi na inzululwazi.

Nangona kunjalo, zininzi iindlela zendalo eziqinisekisiweyo ukuba ziyasebenza.

Nazi iindlela ezingama-30 ezilula zokunciphisa umzimba ngokwendalo.

1. Yongeza iProtheni ekudleni kwakho

Xa kuziwa ekulahlekeni kobunzima, iprotein ngukumkani wezakhamzimba.

Umzimba wakho uyazitshisa iikhalori xa usetyisa kwaye usetyisa iproteni oyityayo, ke ukutya okuneprotein ephezulu kunokonyusa imetabolism ukuya kuthi ga kwi-80-100 calories ngosuku (,)

Ukutya okuneproteni ephezulu kunokukwenza uzive ugcwele kwaye unciphise ukutya kwakho. Ngapha koko, olunye uphononongo lubonisa ukuba abantu batya ngaphezulu kwe-400 yeekhalori ezimbalwa ngosuku kukutya okuneprotein ephezulu,,

Nokuba into ilula njengokutya isidlo sakusasa esine-protein ephezulu (njengamaqanda) inokuba nefuthe elinamandla (,,)

2. Yitya ukutya okuPheleleyo, okuNgena kuphela

Enye yezona zinto zibalaseleyo onokuzenza ukuze ube sempilweni kukuseta ukutya kwakho kukutya okupheleleyo, okukodwa.

Ngokwenza oku, ususa uninzi lweswekile eyongeziweyo, ukongeza amafutha kunye nokutya okuqhubekekayo.

Uninzi lokutya okupheleleyo ngokwemvelo kuyazalisa, kusenza kube lula kakhulu ukugcina ngaphakathi kwemida eseleyo yeekhalori ().

Ngaphaya koko, ukutya ukutya okupheleleyo kukwabonelela umzimba wakho ngezininzi izondlo ezifunekayo ukuze usebenze ngokufanelekileyo.

Ukwehla kobunzima kuhlala kulandela njengempembelelo yecala lendalo lokutya ukutya okupheleleyo.

3. Kunqande ukutya okwenziweyo

Ukutya okuqhubekekayo kuhlala kuphezulu kwiishukela ezongeziweyo, amafutha ongezelelweyo kunye neekhalori.

Ngaphezulu, ukutya okwenziweyo kwenzelwe ukuba utye kakhulu kangangoko. Banobungozi obunokubangela ukutya okufana nokulutha kunokutya okungasetyenziswanga ().

4. Thenga ngokutya okusempilweni kunye nokutya okulula

Izifundo zibonise ukuba ukutya okugcina ekhaya kuchaphazela kakhulu ubunzima kunye nokuziphatha kokutya (,,).

Ngokuhlala unokutya okusempilweni okufumanekayo, unciphisa amathuba okuba wena okanye amanye amalungu osapho atye ngokungenampilo.

Zininzi izinto zokutya ezinempilo nezendalo ekulula ukuzilungiselela kwaye uzithathe ekuhambeni.

Oku kubandakanya iyogathi, iziqhamo ezipheleleyo, amandongomane, iminqathe kunye namaqanda abilisiweyo.

5. Nciphisa ukungenisa kwakho iswekile eyongeziweyo

Ukutya iswekile eninzi eyongeziweyo kunxulunyaniswa nezinye izifo eziphambili zehlabathi, kubandakanya isifo sentliziyo, uhlobo lweswekile 2 kunye nomhlaza (,,).

Ngokomndilili, amaMelika atya malunga neetispuni ezili-15 zeswekile eyongeziweyo yonke imihla.Eli xabiso lihlala lifihliwe kukutya okucwangcisiweyo, ngenxa yoko unokutya iswekile eninzi ngaphandle kokuyiqonda (15).

Kuba iswekile ihamba ngamagama amaninzi kwizintlu zezithako, kunokuba nzima kakhulu ukufumanisa ukuba ingakanani iswekile kwimveliso enayo.

Ukunciphisa ukutya kwakho iswekile eyongeziweyo yindlela entle yokuphucula indlela otya ngayo.

6. Sela amanzi

Kukho inyani kwibango lokuba amanzi okusela anokunceda ukunciphisa umzimba.

Ukusela iilitha ezi-0.5 (17 oz) zamanzi kunokunyusa iikhalori ozitshisileyo ngama-24-30% ngeyure emva koko (,,,).

Amanzi okusela ngaphambi kokutya nawo anokukhokelela ekunciphiseni ukutya ikhalori, ngakumbi kubantu abadala kunye nabadala (,).

Amanzi alunge kakhulu ekulahlekeni kobunzima xa ethatha indawo yezinye iziselo ezineekhalori kunye neswekile eninzi (,).

7. Sela ikofu (engenaswekile)

Ngethamsanqa, abantu bayaqonda ukuba ikofu sisiselo esinempilo esigcwele ii-antioxidants kunye nezinye izinto eziluncedo.

Ukusela ikofu kunokuxhasa ukulahleka kobunzima ngokwandisa amanqanaba ombane kunye nenani leekhalori ozitshisayo (,,).

Ikofu ene-caffeine inokunyusa imetabolism yakho ngo-3-11% kwaye unciphise umngcipheko wokuphuhlisa uhlobo lweswekile yesi-2 ngokubetha ngama-23-50% (,,).

Ngapha koko, ikofu emnyama kakhulu ilahleko yobunzima, kuba inokukwenza uzive ugcwele kodwa iqulethe phantse akukho calories.

8. Ukongezwa kunye neGlucomannan

IGlucomannan yenye yeepilisi zokunciphisa umzimba eziye zaqinisekiswa ukuba ziyasebenza.

Le fayibha inyibilikayo emanzini, ifayibha yokutya yendalo ivela kwiingcambu zesityalo se-konjac, ekwabizwa ngokuba yi-elephant yam.

IGlucomannan iphantsi kweekhalori, ithatha indawo esiswini kwaye ilibazise ukukhupha isisu. Iyanciphisa ukufunxeka kweprotein kunye namafutha, kwaye yondla i-gut gut bacteria (,,).

Isakhono sayo esikhethekileyo sokufunxa amanzi kukholelwa ekubeni yile nto yenza ukuba kube lula ukunciphisa umzimba. Enye philisi uyakwazi ukujika yonke iglasi yamanzi ibe ijeli.

Thenga izongezo ze-glucomannan kwi-intanethi.

9. Kunqande iiKhalori zoTywala

Iikhalori ezingamanzi zivela kwiziselo ezifana neziselo ezineswekile, iijusi yeziqhamo, ubisi kwitshokholethi kunye neziselo zamandla.

Ezi iziselo zimbi empilweni ngeendlela ezininzi, kubandakanya ukwanda komngcipheko wokutyeba kakhulu. Olunye uphononongo lubonise ukonyuka okungama-60% emngciphekweni wokutyeba kakhulu ebantwaneni, kusuku ngalunye olunikwa isiselo esinencasa eswekile ().

Kukwabalulekile ukuba uqaphele ukuba ingqondo yakho ayizibhalisi iikhalori ezingamanzi ngendlela efanayo neekhalori eziqinileyo, ngenxa yoko ugqiba ukongeza ezi calories ngaphezulu kwayo yonke enye into oyityayo (,).

10. Nciphisa ukungenisa kwakho iiCarbs ezisulungekileyo

Iicarbs ezicociweyo zinezinto ezininzi ezinesondlo kunye nefayibha ezisusiweyo.

Inkqubo yokucoca ayishiyi nto ngaphandle kwee-carbs ezicolekileyo, ezinokunyusa umngcipheko wokutya kakhulu kunye nezifo (,).

Imithombo yokutya ephambili ye-carbs ecoliweyo ngumgubo omhlophe, isonka esimhlophe, irayisi emhlophe, iisoda, iikeyiki, amashwamshwam, iilekese, ipasta, ukutya okuziinkozo kwasekuseni, kunye neswekile eyongeziweyo.

11. Ukuzila ngokukhawuleza

Ukuzila ukutya okungapheliyo yipatheni yokutya ejikelezayo phakathi kwamaxesha okuzila ukutya kunye nokutya.

Kukho iindlela ezimbalwa ezahlukeneyo zokwenza ukutya okukhawulezileyo, kubandakanya i-5: 2 yokutya, i-16: indlela ye-8 kunye nendlela yokutya-yokutya-yokutya.

Ngokubanzi, ezi ndlela zikwenza ukuba utye iikhalori ezimbalwa xa zizonke, ngaphandle kokuthintela ukuqonda iikhalori ngexesha lokutya. Oku kufanele kukhokelele ekulahlekeni kobunzima, kunye nezinye izibonelelo zempilo ().

12. Sela (ukungaswiti) Iti eluhlaza

Iti eluhlaza sisiselo sendalo esigcwaliswe ngama-antioxidants.

Ukusela iti eluhlaza kunxulunyaniswa nezibonelelo ezininzi, njengokunyuka kwamafutha kunye nokuhla kobunzima (,).

Iti eluhlaza inokunyusa inkcitho yamandla nge-4% kwaye yonyuse ukukhethwa kokutsha kwamafutha ukuya kuthi ga kwiipesenti ezili-17, ngakumbi amanqatha esiswini ayingozi (,,,).

I-Matcha iti eluhlaza iintlobo ezahlukeneyo zetiyi eluhlaza enokuba neenzuzo ezinamandla ngakumbi kwezempilo kunee-green tea eziqhelekileyo.

Thenga iti eluhlaza kunye ne-matcha green tea kwi-intanethi.

13. Yitya ezinye iziqhamo nemifuno

Iziqhamo kunye nemifuno zisempilweni kakhulu, ukutya okwehlisa ubunzima bomzimba.

Ukongeza ekubeni phezulu emanzini, izondlo kunye nefayibha, zihlala zinobunzima obuphantsi kakhulu bamandla. Oku kwenza ukuba kube lula ukutya ii-servings ezinkulu ngaphandle kokusebenzisa iikhalori ezininzi.

Izifundo ezininzi zibonise ukuba abantu abatya iziqhamo kunye nemifuno banomdla wokulinganisa kancinci (,).

14. Bala iiKalori kube kanye ethubeni

Ukwazi into oyityayo kuluncedo kakhulu xa uzama ukunciphisa umzimba.

Zininzi iindlela ezifanelekileyo zokwenza oku, kubandakanya ukubala iikhalori, ukugcina idayari yokutya okanye ukuthatha imifanekiso yento oyityayo (,, 49).

Sebenzisa iapp okanye esinye isixhobo se-elektroniki kunokuba luncedo ngakumbi kunokubhala kwidayari yokutya (,).

15. Sebenzisa amacwecwe amancinci

Olunye uphononongo lubonakalisile ukuba ukusebenzisa iipleyiti ezincinci kunceda ukuba utye kancinci, kuba iyayitshintsha indlela obubona ngayo ubukhulu bezabelo (,).

Abantu babonakala begcwalisa iiplate zabo ngokufanayo, nokuba bangakanani ubungakanani beplate, ke baphela bebeka ukutya okuninzi kwiipleyiti ezinkulu kunezincinci ().

Sebenzisa iipleyiti ezincinci kunciphisa ukutya okutyayo, ngelixa kukunika umbono wokuba utye ngakumbi ().

16. Zama Ukutya okuneCarb ephantsi

Izifundo ezininzi zibonise ukuba ukutya okune-carb esezantsi kusebenza kakhulu ekunciphiseni ubunzima.

Ukunciphisa i-carbs kunye nokutya amanqatha amaninzi kunye neeproteni kunciphisa ukutya kwakho kwaye kukunceda utye iikhalori ezimbalwa ().

Oku kunokubangela ukwehla kobunzima obufikelela kumaxesha ama-3 amakhulu kunaleyo isuka kumgangatho wokutya okunamafutha asezantsi (,).

Ukutya okune-carb ephantsi kunokubuphucula ubungozi besifo.

17. Yitya kancinci kancinci

Ukuba utya ngokukhawuleza, unokutya iikhalori ezininzi ngaphambi kokuba umzimba wakho uqaphele ukuba ugcwele (,).

Abadla ngokukhawuleza banamathuba amaninzi okuba batyebe, xa kuthelekiswa nabo batya kancinci kancinci ().

Ukuhlafuna ngokuthe chu kunokukunceda utye iikhalori ezimbalwa kwaye wandise imveliso yehomoni enxulunyaniswa nokwehla kobunzima (,).

18. Faka amanye amaFutha ngeoyile yeCoconut

Ioyile yekhokhonathi iphezulu kumafutha abizwa ngokuba yi-medium-chain triglycerides, adityaniswa ngokwahlukileyo kunamanye amafutha.

Izifundo zibonisa ukuba banokunyusa imetabolism yakho kancinane, ngelixa bekunceda ukuba utye iikhalori ezimbalwa (,,).

Ioyile yekhokhonathi inokunceda ngakumbi ekunciphiseni amanqatha esiswini (,).

Qaphela ukuba oku akuthethi ukuba kufanele yongeza la mafutha kukutya kwakho, kodwa mane ubeke endaweni yeminye imithombo yakho enamafutha ngeoyile yekhokhonathi.

Ivenkile yeoyile yekhokhonathi kwi-intanethi.

19. Yongeza amaqanda kwisidlo sakho

Amaqanda kokona kutya kokona kuphulukana nobunzima. Zingabizi, zineekhalori eziphantsi, zineprotini eninzi kwaye zilayishwe ngazo zonke iintlobo zezondlo.

Ukutya okuneproteni ephezulu kubonisiwe ukunciphisa ukutya kunye nokwandisa ukugcwala, xa kuthelekiswa nokutya okuneeprotein ezincinci (, 70,,).

Ngapha koko, ukutya amaqanda kwisidlo sakusasa kunokubangela ukuya kuthi ga kwiipesenti ezingama-65 zokulahleka kwesisindo ngaphezulu kweeveki ezisi-8, xa kuthelekiswa nokutya iigels kwisidlo sakusasa. Inokukunceda ukuba utye iikhalori ezimbalwa kulo lonke usuku (,,,).

20. Spice Ukutya Kwakho

Iipilisi ze-Chili kunye ne-jalapenos ziqulathe ikhompawundi ebizwa ngokuba yi-capsaicin, enokuthi inyuse imetabolism kunye nokunyusa ukutshiswa kwamafutha (,,,).

ICapsaicin inokunciphisa ukutya kunye nokutya ikhalori (,).

21. Thatha iiProbiotic

Iiprobiotic ziibhaktheriya eziphilayo ezinezibonelelo zempilo xa zityiwe. Banokuphucula impilo yokugaya ukutya kunye nentliziyo, kwaye banokunceda ekunciphiseni ubunzima bomzimba (,).

Izifundo zibonise ukuba abantu abatyebe kakhulu kwaye batyebe kakhulu bathambekele ekubeni ne-gut gut eyahlukileyo kunabantu abanobunzima obuqhelekileyo, obunokuchaphazela ubunzima (,,).

Iiprobiotic zinokunceda ekulawuleni i-gut gut enempilo. Banokuthintela ukufunxwa kwamanqatha okutya, ngelixa kunciphisa ukutya kunye nokudumba (,, 86).

Kuzo zonke iibhaktheriya zeprobiotic, ILactobacillus gasseri ibonisa ezona ziphumo zithembisayo ekulahlekeni kobunzima (,,).

Thenga iiprobiotic kwi-intanethi.

22. Lala ngokwaneleyo

Ukulala ngokwaneleyo kubalulekile ngendlela ebaluleke kakhulu ekulahlekeni kobunzima, kunye nokuthintela ukuzuza komzimba kwixesha elizayo.

Izifundo zibonise ukuba abantu abangalali kakuhle banokufikelela kuma-55% amathuba okuba batyebe, xa kuthelekiswa nabo balala ngokwaneleyo. Eli nani liphezulu nangakumbi kubantwana ().

Oku kungenxa yokuba ukungalali kakuhle kuphazamisa ukuhla kwemihla ngemihla kwincindi yamadlala, ekhokelela kummiselo wokutya ongalunganga (,).

23. Yitya ifayibha engakumbi

Ukutya okune-fiber-rich kunokunceda ukunciphisa umzimba.

Ukutya okuqukethe ifayibha enyibilikayo emanzini kunokuba luncedo ngakumbi, kuba olu hlobo lwefayibha lunokunceda ekwandiseni uvakalelo lokugcwala.

Ifayibha inokulibazisa ukukhupha isisu, yenze isisu sandise kwaye sikhuthaze ukukhutshwa kwehomoni zesatiety (,,).

Ekugqibeleni, oku kusenza ukuba sitye kancinci ngokwendalo, ngaphandle kokucinga ngako.

Ngapha koko, iintlobo ezininzi zefayibha zinokondla i-gut gut bacteria. Amathumbu ebacteria asempilweni adityaniswe nomngcipheko wokunciphisa ukutyeba (,,).

Qiniseka nje ukuba uyonyusa ukutya kwakho ifayibha ngokuthe ngcembe ukunqanda ukungaphatheki kakuhle esiswini, njengokuqunjelwa, iicramps kunye norhudo.

24. Bhrasha amazinyo akho emva kwesidlo

Abantu abaninzi baxubha okanye baphosa amazinyo abo emva kokutya, nto leyo inokunceda ukunciphisa umnqweno wokutya okanye ukutya phakathi kokutya ().

Kungenxa yokuba uninzi lwabantu aluziva ngathi luza kutya emva kokuba uhlambe amazinyo. Kwaye kunokwenza ukutya kungathandeki.

Ke ngoko, ukuba uyaxubha okanye usebenzise i-mouthwash emva kokutya, unokulingwa kancinci ukuba ubambe i-snack engeyomfuneko.

25. Ukulwa isiyobisi sakho sokutya

Umlutha wokutya ubandakanya ukoyisa iminqweno kunye notshintsho kwingqondo yakho eyenza ukuba kube nzima ukuxhathisa ukutya ukutya okuthile.

Esi sesona sizathu siphambili sokutya kakhulu kubantu abaninzi, kwaye sichaphazela ipesenti ebalulekileyo yabemi. Ngapha koko, uphononongo lwango-2014 lwakutsha nje lufumanise ukuba phantse ama-20% abantu bazalisekisile iikhrayitheriya zokulutha ukutya ().

Ukutya okuninzi kakhulu kunokubangela iimpawu zokulutha kunezinye. Oku kubandakanya ukutya okune-junk okusetyenzwe kakhulu okuneswekile eninzi, amanqatha okanye zombini.

Eyona ndlela yokubetha umlutha wokutya kukufuna uncedo.

26. Yenza uhlobo oluthile lweCardio

Ukwenza i-cardio-nokuba kukubaleka, ukubaleka, ukuhamba ngebhayisikile, ukuhamba ngamandla okanye ukuhamba intaba-yindlela entle yokutshisa iikhalori kunye nokuphucula impilo yengqondo kunye neyasemzimbeni.

I-Cardio ibonakalisiwe ukuba iphucule uninzi lomngcipheko wesifo sentliziyo. Inokukunceda ukunciphisa ubunzima bomzimba (,).

I-Cardio ibonakala isebenza ngokukodwa ekunciphiseni amanqatha asesiswini ayingozi akha phakathi kwamalungu akho kwaye abangele isifo se-metabolic (,).

27. Yongeza uQeqesho loMthambo

Ukuphulukana nobunzima bemisipha sisiphumo esisecaleni sokutya.

Ukuba ulahlekelwa sisihlunu esininzi, umzimba wakho uya kuqala ukutshisa iikhalori ezimbalwa kunangaphambili (,).

Ngokuphakamisa iintsimbi rhoqo, uya kuba nakho ukuthintela oku kulahleka kubunzima bemisipha (,).

Njengenzuzo eyongeziweyo, uya kujonga kwaye uzive ungcono kakhulu.

28. Sebenzisa iProtheni ye Whey

Uninzi lwabantu lufumana iiprotheyini ezaneleyo ekutyeni kuphela. Nangona kunjalo, kwabo bangenayo, ukuthatha i-whey protein supplement yindlela efanelekileyo yokunyusa ukungena kwiprotheni.

Olunye uphononongo lubonisa ukuba ukubuyisela inxenye yeekhalori zakho ngeprotey ye-Whey kunokubangela ukwehla kobunzima, ngelixa kusonyusa ubunzima bemisipha (),.

Qiniseka nje ukuba ufunda uluhlu lwezithako, kuba ezinye iindidi zilayishwe iswekile eyongeziweyo kunye nezinye izongezo ezingenampilo.

29. Ziqhelise ukutya ngokuNonopheleyo

Ukutya ngengqondo yindlela esetyenziselwa ukwandisa ulwazi ngelixa usitya.

Kuyanceda ukuba ukhethe ukutya okwaziyo kunye nokuphucula ulwazi lwakho ngendlala kunye nokuzonwabisa. Iya kukunceda utye usempilweni ukuphendula ezo zinto ().

Ukutya ngengqondo kubonisiwe kuneziphumo ezibonakalayo kubunzima, ukutya kwindlela yokuziphatha kunye noxinzelelo kubantu abatyebe kakhulu. Kuyanceda ngakumbi ngokuchasene nokutya kakhulu kunye nokutya ngokweemvakalelo (,,).

Ngokwenza ukhetho lokutya, ukwandisa ulwazi lwakho kunye nokumamela umzimba wakho, ukunciphisa umzimba kufuneka kulandele ngokwendalo kwaye ngokulula.

30. Gxila ekuTshintsheni indlela yakho yokuphila

Ukutya ukutya yenye yezo zinto ziphantse zisilele kwixesha elide. Ngapha koko, abantu "abatya" badla ngokufumana ubunzima obungaphezulu kwexesha ().

Endaweni yokugxila kuphela ekwehliseni ubunzima, yenze eyona njongo iphambili ukondla umzimba wakho ngokutya okusempilweni kunye nezondlo.

Yitya ukuze ube sempilweni, wonwabe, kwaye ube ngumntu owomeleleyo- hayi nje ukunciphisa umzimba.