Iindlela ezi-6 ezilula zokuLahla iBelly Fat, esekwe kwiSayensi

Umxholo

• 1. Kunqande iswekile kunye neziselo ezineswekile
• Yitya iiprotein ezininzi
• 3. Yitya iikhabhohayidrethi ezimbalwa
• 4. Yitya ukutya okune-fiber eninzi
• 5. Yenza umthambo rhoqo
• 3 Ihamba ukomeleza i-Abs
• 6. Landelela ukutya okutyayo
• Umgca wezantsi

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

Ukuphulukana namanqatha esisu, okanye amanqatha esisu, yinto eqhelekileyo yokuphulukana nomzimba.

Amanqatha asesiswini luhlobo oluyingozi ngakumbi. Uphando lubonisa unxibelelwano olomeleleyo nezifo ezinje ngohlobo lweswekile 2 kunye nesifo sentliziyo ().

Ngesi sizathu, ukuphulukana nala mafutha kunokuba nezibonelelo ezibalulekileyo kwimpilo nakwintlalo-ntle yakho.

Ungawalinganisa amanqatha akho esiswini ngokulinganisa umjikelezo ojikeleze isinqe sakho ngetheyiphu. Amanyathelo angaphezulu kwe-intshi ezingama-40 (i-102 cm) emadodeni kunye nee-intshi ezingama-35 (88 cm) kwabasetyhini baziwa njengokutyeba esiswini (2).

Iindlela ezithile zokulahleka kwesisindo zinokujolisa kumanqatha esiswini ngaphezulu kwezinye iindawo zomzimba.

Nazi iindlela ezi-6 ezisekwe kubungqina zokulahlekelwa ngamanqatha esisu.

1. Kunqande iswekile kunye neziselo ezineswekile

Ukutya okuneswekile eyongeziweyo akulunganga kwimpilo yakho. Ukutya okuninzi kwezi ntlobo zokutya kunokubangela ukutyeba.

Izifundo zibonisa ukuba iswekile eyongeziweyo ineziphumo ezinobungozi kwimpilo yokutya ().

Izifundo ezininzi zibonise ukuba iswekile egqithisileyo, ubukhulu becala ngenxa yexabiso elikhulu le-fructose, inokukhokelela ekwakheni amanqatha kwisisu kunye nesibindi (6).

Iswekile sisiqingatha seswekile kunye nesiqingatha se-fructose. Xa usitya iswekile eninzi eyongeziweyo, isibindi sigcwaliswa kakhulu yi-fructose kwaye sinyanzelwe ukuba siyiguqule ibe ngamanqatha (, 5).

Abanye bakholelwa ukuba le yeyona nkqubo iphambili emva kweziphumo zeswekile eziyingozi kwimpilo. Yonyusa amanqatha asesiswini kunye namafutha esibindi, akhokelela kukunganyangeki kwe-insulin kunye neengxaki ezahlukeneyo zokutya ().

Iswekile engamanzi ibi kakhulu kule meko. Ingqondo ayibonakali ibhalisa iikhalori ezingamanzi ngendlela efanayo neekhalori eziqinileyo, ke xa usela iziselo ezineswekile, uphela usitya iikhalori ezingaphezulu (,).

Isifundo siqwalasele ukuba abantwana babenamathuba angama-60% okuphucula ukutyeba kakhulu xa besebenzisa iswekile-iziselo ezinxilisayo (10).

Zama ukunciphisa isixa seswekile ekutyeni kwakho kwaye ujonge ukushenxisa ngokupheleleyo iziselo ezineswekile. Oku kubandakanya iziselo ezineswekile, iisoda ezineswekile, iijusi yeziqhamo, kunye neziselo ezahlukeneyo zemidlalo yeswekile.

Funda iilebheli ukuze uqiniseke ukuba iimveliso aziqulathanga iswekile ecoliweyo. Nokuba kukutya kuthengiswa njengokutya okusempilweni kunokuba nexabiso leswekile.

Gcina ukhumbula ukuba akukho nanye kwezi esebenza kuzo zonke iziqhamo, ezisempilweni kakhulu kwaye zinenqwaba yefayibha ethomalalisa imiphumo emibi ye-fructose.

Isishwankathelo Ukusetyenziswa kakhulu kweswekile kusenokwenzeka
ube ngumqhubi ophambili wamanqatha amaninzi esiswini kunye nesibindi. Yi le
ngakumbi iziselo ezineswekile njengeziselo ezinxilisayo.

Yitya iiprotein ezininzi

Iiprotheyini inokuba yeyona macronutrient ibalulekileyo yokulahleka kobunzima.

Uphando lubonisa ukuba lunokunciphisa iminqweno nge-60%, yonyuse imetabolism nge-80-100 yeekhalori ngosuku, kwaye ikuncede utye ukuya kwi-441 yeekhalori ezimbalwa ngosuku (,,,).

Ukuba ukwehla kobunzima yinjongo yakho, ukongeza iproteni inokuba lolona tshintsho lusebenzayo onokulwenza ekudleni kwakho.

Ayisiyiyo kuphela iprotein enokukunceda ukuba unciphise umzimba, kodwa inokukunceda ukuba uphephe ukubuyisa ubunzima ().

Iiprotheyini zinokusebenza ngokukodwa ekunciphiseni amafutha esiswini. Olunye uphononongo lubonise ukuba abantu abatya iiprotein ezingakumbi kunye nezingcono banamafutha angaphantsi esiswini (16).

Olunye uphononongo lubonise ukuba iprotein inxulunyaniswe nethuba elincitshisiweyo lokufumana amafutha esiswini ngaphezulu kweminyaka emi-5 kwabasetyhini ().

Olu phononongo lukwadibanise ii-carbs ezicokisekileyo kunye neoyile kumanqatha asesiswini kunye neziqhamo kunye nemifuno edityanisiweyo ukunciphisa amafutha.

Uninzi lwezifundo ezijonga ukuba iprotein iyanceda ekunciphiseni umzimba kunabantu abafumana i-25-30% yeekhalori zabo kwiiproteni. Ke ngoko, olu kunokuba luhlu olulungileyo ukuzama.

Zama ukwandisa ukutya kwakho ukutya okuneprotein ephezulu njengamaqanda apheleleyo, intlanzi, iimbotyi, amandongomane, inyama kunye neemveliso zobisi. Le yeyona mithombo iphambili yokutya kwakho.

Xa ulandela ukutya kwemifuno okanye i-vegan, jonga eli nqaku ngendlela yokunyusa ukutya kwakho kweprotein.

Ukuba uyasokola ekufumaneni iiprotein ezaneleyo ekutyeni, isongezelelo seproteyini esemgangathweni- njengeprotey ye-Whey- yindlela esempilweni kwaye ilula yokunyusa inani lakho lokutya. Unokufumana uninzi lweeprotein zokukhetha umgubo kwi-intanethi.

Isishwankathelo Ukutya iiprotheyini ezininzi kunako
yonyusa imetabolism yakho kunye nokunciphisa amanqanaba endlala, ukuyenza ukuba ibe yindlela esebenzayo
ukunciphisa umzimba. Izifundo ezininzi zibonisa ukuba iiprotein zisebenza ngokukodwa
ngokuchasene namanqatha esisu.

3. Yitya iikhabhohayidrethi ezimbalwa

Ukutya ii-carbs ezimbalwa yeyona ndlela isebenzayo yokulahla amanqatha.

Oku kuxhaswa zifundo ezininzi. Xa abantu besika iikhabhathi, ukutya kwabo kuyahla kwaye balahle ubunzima (18).

Ngaphezulu kwe-20 yezifundo ezilawulwa ngokungenamkhethe ngoku zibonisile ukuba ukutya okuncinci kwe-carb ngamanye amaxesha kukhokelela kumaxesha ama-2-3 ngaphezulu kokulahleka kwesisindo kunokutya okunamafutha asezantsi (19, 20, 21).

Oku kuyinyani naxa abo bakumaqela e-carb ephantsi bevunyelwe ukuba batye kangangoko bafuna, ngelixa abo bakumaqela atyebileyo asezantsi bevaliwe.

Ukutya okune-carb ephantsi kukhokelela ekunciphiseni ngokukhawuleza kubunzima bamanzi, obunika abantu iziphumo ezikhawulezayo. Abantu bahlala bebona umohluko kwisikali ngaphakathi kweentsuku ezi-1-2.

Izifundo ngokuthelekisa i-carb ephantsi kunye nokutya okunamafutha asezantsi zibonisa ukuba ukutya okuphantsi kwe-carb ngokuthe ngqo kunciphisa amanqatha esiswini kwaye kujikeleze amalungu kunye nesibindi (,).

Oku kuthetha ukuba amanye amanqatha aphulukene nokutya okune-carb ephantsi ayingozi esiswini.

Ukuphepha nje ii-carbs ezihlaziyiweyo-ezinje ngeswekile, iilekese, kunye nesonka esimhlophe-kufuneka zanele, ngakumbi ukuba ugcina iprotheyini yakho iphezulu.

Ukuba injongo kukunciphisa umzimba ngokukhawuleza, abanye abantu banciphisa ukutya kwabo i-carb ukuya kwi-50 yeegram ngosuku. Oku kubeka umzimba wakho kwi-ketosis, imeko apho umzimba wakho uqala ukutshisa amafutha njengoko eyona nto iphambili kuyo iyancipha.

Ukutya okune-carb ephantsi kunezinye izibonelelo ezininzi zempilo ngaphandle nje kokunciphisa umzimba. Umzekelo, banokuphucula kakhulu impilo kubantu abane-2 yeswekile (24).

Isishwankathelo Izifundo zibonisile ukuba
ukusika ii-carbs kusebenza ngakumbi ekususeni amanqatha esiswini
indawo, ejikeleze amalungu, kunye nesibindi.

4. Yitya ukutya okune-fiber eninzi

Ifayibha yokutya ubukhulu becala yinto yesityalo esinganyibilikiyo.

Ukutya okuninzi kwefayibha kunokunceda ekunciphiseni ubunzima. Nangona kunjalo, uhlobo lwefayibha lubalulekile.

Kubonakala ngathi ubukhulu becala imicu e-soluble kunye ne-viscous inefuthe kubunzima bakho. Ezi ziintsinga ezibopha amanzi kwaye zenze ijeli eshinyeneyo "ehleli" emathunjini akho ().

Le gel inokunciphisa kancinci ukuhamba kokutya kwinkqubo yakho yokwetyisa. Inokucothisa ukwetyisa kunye nokufunxwa kwezondlo. Iziphumo zokugqibela kukuziva ixesha elide lokugcwala kunye nokunciphisa ukutya ().

Olunye uphononongo luye lwafumanisa ukuba iigrama ezili-14 ezongeziweyo zosuku ngemini zazinxulunyaniswa nokwehla nge-10% kokutya ikhalori kunye nokwehla kobunzima beephawundi ezi-4.5 (2 kg) ngaphezulu kweenyanga ezi-4 ().

Isifundo seminyaka emi-5 sixele ukuba ukutya iigram ezili-10 zefayibha enyibilikayo ngosuku kunxulunyaniswa nokuncitshiswa kweepesenti ezingama-3.7 kwinani lamafutha kwisisu esiswini ().

Oku kuthetha ukuba ifayibha enyibilikayo inokusebenza ngakumbi ekunciphiseni amanqatha esiswini.

Eyona ndlela yokufumana ifayibha eninzi kukutya ukutya okuninzi kwezityalo, kubandakanya imifuno kunye neziqhamo. Imbotyi ikwangumthombo olungileyo, kunye nokutya okuziinkozo, okufana nehabile.

Unokuzama ukuthatha isongezelelo sefayibha njengeglucomannan. Le yeyona micimbi yokutya ibonakalayo, kwaye uphononongo lubonisa ukuba lunokunceda ekunciphiseni ubunzima bomzimba (,).

Kubalulekile ukuba uthethe nomboneleli wakho wezempilo ngaphambi kokuba ungenise oku okanye naluphi na uncediso kwirejimeni yakho yokutya.

Isishwankathelo Kukho ubungqina bokuba
ifayibha yokutya enyibilikayo inokukhokelela ekunciphiseni inani lamafutha esisu. Oku kufanelekile
kubangele ukuphucula okukhulu kwimpilo yokutya kunye nokunciphisa umngcipheko wezifo ezithile.

5. Yenza umthambo rhoqo

Ukuzilolonga kuphakathi kwezinto ezintle onokuzenza ukwandisa amathuba okuphila ubomi obude, obunempilo kunye nokuphepha izifo.

Ukunceda ukunciphisa amanqatha esiswini kuphakathi kwezibonelelo zempilo ezimangalisayo zokuzilolonga.

Oku akuthethi ukuba wenze imithambo esiswini, njengoko ukunciphisa indawo - ukulahlekelwa ngamanqatha kwindawo enye - akunakwenzeka. Kwisifundo esinye, iiveki ezi-6 zoqeqesho nje kwezihlunu zesisu azinampembelelo enokulinganiswa kumjikelezo wesinqe okanye kwinani lamafutha kwisisu esiswini ().

Uqeqesho lobunzima kunye nokuzilolonga ngentliziyo kuya kunciphisa amanqatha emzimbeni.

Ukuzivocavoca i-Aerobic-njengokuhamba, ukubaleka, kunye nokubhukuda-kunokuvumela ukunciphisa okukhulu kumanqatha esisu (,).

Olunye uphononongo lufumanise ukuba umthambo ubathintele ngokupheleleyo abantu ekufumaneni kwakhona amanqatha esiswini emva kokuphulukana nobunzima, okuthetha ukuba umthambo ubaluleke kakhulu ngexesha lokugcina ubunzima ().

Ukuzivocavoca kukhokelela ekwehliseni ukudumba, amaqondo eswekile asezantsi egazi, kunye nokuphuculwa kwezinye iingxaki zemetabolism ezinxulunyaniswa nokutyeba okungaphezulu kwesisu ().

Isishwankathelo Ukwenza umthambo kunokuba kakhulu
kuyasebenza ekunciphiseni amafutha esiswini kunye nokubonelela ngezinye izibonelelo zempilo.

3 Ihamba ukomeleza i-Abs

6. Landelela ukutya okutyayo

Uninzi lwabantu luyazi ukuba into oyityayo ibalulekile, kodwa abaninzi abayazi ngokuthe ngqo into abayityayo.

Umntu unokucinga ukuba utya iprotein ephezulu okanye ukutya okuncinci kwe-carb, kodwa ngaphandle kokugcina umkhondo, kulula ukujonga kakhulu okanye ukuthoba ukutya.

Ukulandela umkhondo wokutya akuthethi ukuba kuyafuneka ukuba ulinganise kwaye ulinganise yonke into oyityayo. Ukulandelela ukutya rhoqo ngoku nangeentsuku ezimbalwa ngokulandelelana kunokukunceda uqonde ezona ndawo zibalulekileyo zotshintsho.

Ukucwangciswa kwangaphambili kunokukunceda ufezekise iinjongo ezithile, njengokunyusa iprotein yakho yokutya ukuya kwi-25-30% yeekhalori okanye ukunciphisa iikhabhoyidi ezingekho mpilweni.

Jonga la manqaku apha kwikhaltyhuleyitha yokubala kunye noluhlu lwezixhobo zasimahla ezikwi-intanethi kunye neeapps zokulandela umkhondo wento oyityayo.

Umgca wezantsi

Amanqatha asesiswini, okanye amanqatha esisu, adityaniswa nomngcipheko owonyukayo wezifo ezithile.

Uninzi lwabantu lunokuwanciphisa amanqatha asesiswini ngokuthatha utshintsho oluphambili kwindlela yokuphila, njengokutya ukutya okusempilweni okupakishwe yiprotein ecekeceke, imifuno kunye neziqhamo, kunye nemidumba, kunye nokwenza umthambo rhoqo.

Ukufumana ezinye iingcebiso malunga nokulahleka kwesisindo, funda malunga nama-26 amacebo okulahleka kwesisindo esisekwe apha.