Utshintsho oluncinci olu-5 olunceda ukugcina ubunzima bungabikho kokulungileyo

Umxholo

• Hlaziya ubalo lwekhalori yakho
• Yitya ngakumbi iProtein yezityalo
• Yenza umthambo ngobuchule, ungabi nzima
• Cwangcisa Ixesha Elingakumbi le-R&R
• Zilinganise yonke imihla
• Uphengululo lwe

Usebenze nzima ukuze unciphise umzimba, kwaye uye wabuhlungu. Ngoku kuza umceli mngeni olandelayo: kukugcina. Ngokuqinisekileyo uvile nge Ukuphulukana kakhulu Uphononongo ekuqaleni kwalo nyaka lufumanise ukuba i-13 kwabali-14 abakhuphisanayo baye baphinda bafumana ubunzima obuninzi kwiminyaka emithandathu. (Nantsi: Inyaniso malunga nokulahleka kobunzima emva kokulahleka okukhulu.) Ngesiquphe, iintloko zazikhwaza ukuba ukuzuza ubunzima akunakuphepheka. Nantsi into, nangona kunjalo: Asiyonyani. I Ukuphulukana kakhulu abagqatswa abaqhelekanga kuba baphulukene nobunzima obukhulu, ekunzima ukubugcina kwixesha elide. Phakathi kwabantu abaphulukana nobungakanani bobunzima (okt uninzi lwethu), iipesenti ezingama-60 zigcina uninzi lwazo, ngokophando lwamva nje. Ekuphela kwento efunekayo kukutya okucwangcisiweyo kunye nokuzilolonga, utshilo uCaroline Apovian, M.D., ingcali yokutyeba kwiYunivesithi yaseBoston yeSikole soNyango.

Okokuqala, qonda indlela ukulahleka kobunzima obutshintsha ngayo umzimba wakho. (Ngaphandle kwazo zonke izibonelelo zezempilo, oko kukuthi.) Xa uphulukana nenani elibalulekileyo leeponti, umzimba wakho uya "kwimowudi yendlala." Inkqubo yakho icothisa imveliso ye-leptin, ihomoni ethintela umdla wakho wokutya, ngelixa kwangaxeshanye upompa amanqanaba akho e-ghrelin, ihomoni ekwenza ulambe, utshilo uLouis J. Aronne, MD, umlawuli weComprehensive Weight Control Centre kwi-Weill Cornell Medicine kunye neNew York-Presbyterian kunye nombhali we Guqula ukutya kwakho kwe-Biology.

Iindaba ezilungileyo: Unokuhlala ulahlekelwa ukuya kuthi ga kwi-10 ekhulwini lobunzima bomzimba wakho ngaphandle kokubangela ukuba utshintsho lwehomoni, uGqr Aronne uthi. Ke umfazi oneepawundi ezili-150 unokuphalaza malunga neepawundi ezili-15 kwaye azigcine ngaphandle kokungavumi. Kodwa nokuba ulahlekile ngaphezulu koko, ukugcina ubunzima bakho obutsha kuyenzeka ngezi ndlela zingqinwe yisayensi.

Hlaziya ubalo lwekhalori yakho

Nje ukuba ukwimowudi yogcino, ungatya kakhulu suku ngalunye kunaxa ubusenza ukutya. Kodwa awungekhe ube nakho okuninzi kakhulu, kuba inkcitho yakho yamandla iyonke-inani leekhalori ozitshisayo usenza izinto ngexesha losuku-lifakwe ngokungalinganiyo, ukuze iipesenti ezili-10 zokulahleka kwesisindo sehlise izinga lokunciphisa umzimba ngama-20 ukuya kuma-25 ipesenti.

Ngethamsanqa, ikhona indlela yokufumanisa ukuba ungatya kangakanani kwaye uhlale unciphile: ngokusebenzisa iZiko leSizwe lezeMpilo lokucwangcisa ubunzima bomzimba. Fakela izibalo zakho "ngaphambili" kwaye emva koko, xa ifuna ubunzima beenjongo zakho, nika inombolo yakho yangoku. Iya kubala ukuba zingaphi iikhalori onokuzidla ngokusekelwe kulo lwazi. Ukusuka apho, unokufuna ukwenza uhlengahlengiso oluncinci. Jonga ukuba wenza njani kolo balo lutsha lwekhalori: Thabatha kancinci xa ufumanisa ukuba ubuye uzuze ubunzima, okanye ukongeza kancinci ukuba uyaphanga, utshilo u-Amy E. Rothberg, MD, Ph.D., umlawuli wobunzima- Iklinikhi yolawulo kwiYunivesithi yaseMichigan. Zama de ufumane okukusebenzelayo.

Yitya ngakumbi iProtein yezityalo

Ukonyusa iprotheyini yakho ekutyayo kukunceda ugcine ubunzima bemisipha, egcina imetabolism yakho iduma. Kodwa uhlobo lweprotheyini oyityayo lwenza wonke umahluko. Gcwalisa ukutya kwakho ngeembotyi ezininzi, ii-chickpeas, ii-ertyisi kunye neelentile kunye neeproteni zezilwanyana. Uphononongo lwakutsha nje olupapashwe kwi Ijenali yaseMelika yeZondlo zeklinikhi bafumanisa ukuba ukutya i-3/4 indebe yokutya imihla ngemihla kwanceda abantu ukuba bagcine ukunciphisa umzimba ngokubenza bazive benelisekile. "Iimbotyi kunye neelentile zinceda ukugcina amanqanaba akho e-insulin azinzile, athintela indlala enokubangela ukuba utye kakhulu," utshilo uDavid Ludwig, MD, ingcali yokwehla kobunzima kwiHarvard Medical School kunye nombhali Soloko ulambile? (Jonga ezi zokupheka zemifuno zokuphefumlelwa okungaphezulu kokungatyi nyama.)

Yenza umthambo ngobuchule, ungabi nzima

Ukusebenza kwemihla ngemihla kubalulekile-kuya kufuneka ukhuthele ngakumbi ukuhlala kubunzima bakho obutsha kunokuba uye wanciphisa iiponti ngenxa yokuba imetabolism yakho icotha ngoku, utshilo uGqirha Aronne. Kodwa oko akuthethi ukuba kuya kufuneka uhambe nzima yonke imihla. Iyure yomsebenzi omodareyitha njengokuhamba ngokukhawuleza okanye ukuzilolonga njengokukhwela ibhayisikile yakho kuya kugcina iiponti, utshilo uHolly Wyatt, MD, umlawuli odibeneyo weZiko lezeMpilo kunye neMpilo yeYunivesithi yase-Anchutz kwiYunivesithi yaseColorado. (Unokwenza imizuzu engama-70 ngosuku ngeentsuku ezintandathu ngeveki endaweni yoko, utsho.) Iyure inokuziva ngathi ininzi, kodwa loo mali iyimfuneko ukuyigcina kuba ikunika into abaphandi abayibiza ngokuthi "ukuguquguquka kwe-metabolic." Oku kukukwazi komzimba wakho ukuziqhelanisa kunye nokutshisa iikhalori ezongezelelweyo ukuba, yithi, uthatha isigqibo sokuzonwabisa kwikeyiki yosuku lokuzalwa ethekweni okanye uyigqithise kwibarbecue.

Ukuba awukwazi ukwenza iyure, uGqirha Rothberg ucebisa ukwahlulahlula. Zama ukuzivocavoca imizuzu engama-20 ekuseni, ukuhamba imizuzu engama-20 ngexesha lesidlo sasemini, kunye nemizuzu engama-20 yokuphakamisa ubunzima ngokuhlwa. (Zama ukufumana iqela lokuhamba; bezisa izibonelelo ezinzulu.) Kwaye qiniseka ukubandakanya uqeqesho lwamandla ekusebenzeni kwakho kwemihla ngemihla ubuncinci kabini ngeveki. Abasetyhini abenza uqeqesho lokunganyangeki bandise ubunzima babo bemisipha, obonyusa imetabolism, ngaphezulu kunabo benza i-cardio kuphela, ngokukaGary R. Hunter, Ph.D., umlawuli wePhysical Activity Core yeZiko loPhando lokuTyeba ngokutya kwiYunivesithi YeAlabama eBirmingham.

Cwangcisa Ixesha Elingakumbi le-R&R

Uxinzelelo olungapheliyo lunokwehlisa amanqanaba akho okucinezela i-leptin, ikwenze ulambe ngakumbi, ngokutsho kophononongo kwi I-Psychoneuroendocrinology. Kwangelo xesha, uxinzelelo lonyusa amanqanaba akho ehomoni ye-insulin kunye ne-cortisol, ekonyusa umdla wakho wokutya kunye nokucothisa imetabolism, utshilo uGqirha Ludwig. Yongeza i-yoga kumxube wakho wokuzilolonga ukwandisa iimvakalelo zokuzola kunye nokwakha izihlunu. (Okanye zama le ndlela yokucamngca ephelisa ukuphuthelwa.) Yaye yenza ukulala kube yeyona nto iphambili, uGqr. Rothberg uthi, ekubeni uphando lunxulumanisa ukulala nokugcina ubunzima.

Zilinganise yonke imihla

Abantu abanyathe isikali mihla le babekwazi ukugcina ubunzima kwisithuba seminyaka emibini kunabo bangenalo, ngokophando oluvela kwiYunivesithi yaseCornell. Ngelixa ungafanelanga wothuke xa ufumana iponti okanye ezimbini, ukulandelela inani kuya kunceda ukunqanda ukuba lingacothi kodwa lirhubuluze ngokuthe ngcembe, utshilo uDawn Jackson Blatner, R.D.N., ilungu lebhodi yeengcebiso ze-Shape kunye nombhali Ukutya okuFlexitarian. Ukuba ufumana iiponti ezintlanu, jonga ngokunyanisekileyo kwindlela yakho yemihla ngemihla ukuze ubone apho unokucheba khona iikhalori kunye nokwakha kwimisebenzi emininzi, utshilo. (Kodwa ungavumeli ukuzilinganisa kukukhuphe!)

Uphengululo lwe