Buza umqeqeshi odumileyo: Uphulukana njani neMuffin ephezulu

Umxholo

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Q: Yeyiphi indlela ebalaseleyo yokutshisa amanqatha esisu kunye nokususa umphezulu wam we-muffin?

A: Kwikholamu yangaphambili, ndiye ndaxoxa ngezizathu ezibangela ukuba abantu abaninzi babhekise kubo njenge "muffin top" (Jonga apha ukuba uyiphosile). Ngoku, ndiza kugxila kwinto onokuyenza ukubabetha. Nazi iingcebiso zam eziphezulu malunga nendlela yokujongana neehomoni ezimbini rhoqo kwiingcambu zesisu esinenkani:

Uwalawula njani amanqanaba eCortisol

Yitya rhoqo. Ukutya okungekhoyo kunyusa amanqanaba akho e-cortisol (uxinzelelo lwehomoni). Ukunqanda ukongeza uxinzelelo ngakumbi kwinkqubo yakho, zama ukutya into rhoqo kwiiyure ezintathu ukuya kwezine. Ngapha koko, le inokuba yeyona nto iphambili ekutyeni, kuba ayincedi kuphela ukulawula iihormone zoxinzelelo lwakho, iya kukunceda ukuba ungatyi kakhulu ngokutya emini.

2. Lala ngokwaneleyo. Usenokuba uqaphele ukuba iilekese zibonakala zilibiza igama lakho xa udiniwe (Ndinobusuku oburhabaxa ngoko ke ndifanelwe yile khukhi). Ukunqongophala kokulala kunyusa amanqanaba akho e-cortisol, kunye ne-cortisol ephezulu inyusa iminqweno yakho yokutya okunamafutha, ukutya okuneswekile, kuyenza idabi lokuthanda ukuhlala emgceni.

3. Sebenza nzima, hayi ixesha elide. Zama ukunqanda ukuqina okuphakathi, ukuzilolonga okude njengokubaleka. Endaweni yoko, gxila kuqhushumbo olufutshane lokuzivocavoca ngamandla njengokuqeqesha ubunzima kunye nexesha lokubaleka. Kuyinyani ukuba umthambo oqinileyo uyacinezela emzimbeni wakho, kodwa olu hlobo loqeqesho ekugqibeleni lunceda ukuchasa iziphumo ze-cortisol ngokwandisa iihomoni zakho ezibhityileyo: ihomoni yokukhula kunye ne testosterone. Kodwa khumbula: Kubaluleke kakhulu ukuzisa la manqanaba e-hormone emva nje emva kokuzilolonga okukhulu. Kulapho isondlo singena khona. Cwangcisa kwangaphambili ukuze ufumane isiselo sokubuyisa emva kokuzilolonga okanye ulungele ukutya okulula (ndiyathanda ukusela ukungcangcazela nge-25-30g yeprotey ye-whey, i-1/2-indebe yamajikijolo, i-1 tsp yobusi, amanzi, kunye nomkhenkce).

Uyilawula njani i-insulin

1. Musa ukukhohliswa zizihloko ezinomtsalane. "I-Flat Belly Foods" yindlela enhle yokufumana ingqalelo yakho, kodwa iyalahlekisa kancinane. Ukutya isixa esikhulu se-superfoods ethile akuyi kukususa kwi-muffin yakho ephezulu kwaye, yithi, ukutsiba nje ii-muffins. Ukulahleka okuphezulu kwamafutha, nciphisa ukutya kwakho ii-carbohydrate ezinesitatshi ezinje nge-cereal, irayisi, kunye nesonka malunga ne-1/3 okanye i-1/2 yekomityi kwisidlo ngasinye. Nje ukuba ufike kwinqanaba lamafutha omzimba afanelekileyo, ungangena "isigaba sokugcina" apho ukhululekile khona ukuzama ukongeza ii-carbs ezininzi ekutyeni kwakho. Kodwa ngelixa uzama ukuphulukana namanqatha omzimba, kubalulekile ukugcina i-carb yakho iphantsi. Qaphela: khange nditsho hayi I-carb, ndatsho phantsi ikhabhayithi.

2. Yitya isidlo sakusasa esikhuthaza ukutshiswa kwamafutha, hayi ukugcina. Zama ngesidlo se-insulin esisezantsi njenge-omelet eyenziwe simahla, i-omega-3 ityebisile amaqanda, imifuno, kunye namafutha asempilweni njengeavokhado.

3. Gcwalisa i-fiber kunye nekhwalithi ephezulu, iprotheni ephilileyo. Ezi zizinto ezimbini ezisondeleyo kunyani "ukutya kwesisu esisicaba." Kwaye ndithetha ngefibre yemifuno, hayi iinkozo. Imifuno e-Fibrous ayizukukunceda kuphela ekugcwaliseni kwiikhalori ezimbalwa, kodwa ifayibha engaphezulu ikwathintela ukutya kwakho ekungeneni kwegazi lakho ngokukhawuleza, okunciphisa impendulo ye-insulin (ukwetyisa). Oku kunciphisa ukucoleka kokutya kukwa thintela ukuntywila okunamandla kwigazi leswekile- ephinda ibangele iminqweno yecortisol kunye ne carbohydrate.

Umqeqeshi wobuqu kunye nomqeqeshi wamandla uJoe Dowdell yenye yezona ngcali zifunwa kakhulu emhlabeni. Isimbo sakhe esikhuthazayo sokufundisa kunye nobuchule obukhethekileyo buncede ekuguquleni abathengi ababandakanya iinkwenkwezi zikamabonwakude kunye nefilimu, iimvumi, iimbaleki ezidumileyo, ii-CEO, kunye nemodeli ephezulu yefashoni evela kwihlabathi liphela. Ukuze ufunde ngakumbi, jonga JoeDowdell.com.

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