Ungabuyela njani uBuyela emva kokutyiwa kweswekile

Umxholo

• Yintoni oMawungaze Uyenze Emva kokuZitya Ngeswekile
• Yintoni eneneni enokunceda emva kokuzinkcinkca ngeswekile
• Ungakunqanda njani okunye ukuzinkcinkca ngeswekile
• Umgca ongezantsi
• Uphengululo lwe

Iswekile. Sicwangciselwe ukuba siyithande kwasekuzalweni, iingqondo zethu ziba likhoboka lalo njengalo naliphi na elinye iyeza, kodwa isinqe sethu asiyithandi kanye njengokuba incasa yethu isenza. Ngamanye amaxesha iimeko zentlalo okanye uxinzelelo lusenza okungcono kuthi kwaye sizifaka kwiswekile kunye neekhalori kunokuba bekucwangcisiwe. Ngamanye amaxesha sicwangcisa ukutya kokukopela ukuvuza ukugxila kwethu okufana ne-laser. Nokuba ithini na imeko yokuba ungene kwindawo eneswekile yokuntywila, khumbula ukuba ukuphuma kumkhondo eqhelekileyo- kwenzeka kumntu wonke. (Kungenxa yoko umthetho we-80/20 ngumgangatho wegolide wesondlo kwihlabathi lenene.) Nantsi into enokuyenza (kwaye yintoni ongafanele uyenze) xa uqhuba ukulawulwa komonakalo wokutya emva kwaloo nto iswekile.

Yintoni oMawungaze Uyenze Emva kokuZitya Ngeswekile

"Ukulamba" Ukutya kwakho iswekile. Musa ukuzilambisa ngosuku olusemva kokutya iswekile. Endaweni yoko, linda de umzimba wakho uziva ulambile kwakhona kwaye utye iprotheyini encinci- kunye nesidlo esityebileyo njenge-salmon ebusiweyo kunye ne-broccoli eyosiweyo. (Psst ... jonga olona luhlu lwethu lokugqibela lokutya okuneprotein ephezulu yokuphefumlelwa.) Ukutya okunje kuyakugcina iswekile yegazi lakho kulawulo kwaye kukhuthaze iihormoni ezikhuthaza umzimba wakho ukuba utshise iswekile oyigcinele amandla (leyo ' Ndiza kuba nokuninzi ngenxa yokuba iswekile enkulu yokuntywila iswekile inokuzalisa iivenkile zeswekile emzimbeni wakho). Sela amanzi amaninzi kwaye uqhubeke nokutya ukutya okuneprotein ephezulu, ukutya okune-carbohydrate ephantsi yonke le mini. Oku kuya kunceda umzimba wakho ukuba usebenzise iswekile eyongezelelweyo, kunye nobunzima bamanzi obuhamba nayo.

Izibonelelo ze "blocker". Kukho izongezo ezininzi ezithi zibambe ukufakwa kweswekile kunye namafutha kwisidlo sakho. Ziphephe njengesibetho, zombini kumxholo wokutya okuqhelekileyo kwaye kwiimeko apho unokutya isixa esikhulu sokutya ekufanele ukuba sithintelwe. (Idibeneyo: Ukutya okupheleleyo okungama-10 okungcono ekuBuyiselweni koMsebenzi kuneZongezelelo)

Xa ukufunxwa kwamanqatha okanye iswekile kuthintelwe kwindawo yakho yokwetyisa, iyaqhubeka nokudlula emzimbeni wakho, ikhokelela ekwandeni kwegesi, ukuqunjelwa, kunye nokungonwabi ngokubanzi. Inqanaba lale mpawu liyalingana nesixa "sokutya okuthintelweyo" okutyayo. Ke ukuba uthatha i-fat blocker kwaye utye ukutya okunamafutha aphantsi, awuzukufumana uninzi lweziphumo ebezingalindelekanga. Ukuba uthatha i-block blocker kwaye unesidlo esinamafutha aphezulu (njengokutya okuthe tyaba), iziphumo ebezingalindelekanga ziya kuba nkulu kakhulu. Kuphephe ukufunxa izongezo zokuthintela, njengoko ziya kubangela ingozi ngakumbi kunokuba zilungile.

Yintoni eneneni enokunceda emva kokuzinkcinkca ngeswekile

IAlfa-Lipoic Acid (ALA). I-ALA yi-antioxidant enamandla enokuwuphucula amandla omzimba wakho wokusebenzisa ii-carbohydrate njengamandla (azitshise). Ukutya okufana nesipinatshi kunye ne-broccoli ihambisa ixabiso elincinci le-ALA, kodwa isongezelelo siyadingeka ukuze uvune ngokwenene iziphumo zolawulo lomonakalo. Thatha i-200mg ngaphambi kokutya kwakho ukuze unike umzimba wakho ukomelela okongeziweyo kubuntununtunu be-insulin. (Jonga ukuba ibhinqa elinye ekugqibeleni linciphise iminqweno yakhe yeswekile.)

Isicatshulwa seCinnamon. ICinnamon yenye into enokuphucula amandla omzimba wakho wokusebenzisa kunye nokusebenzisa iikhabhohayidrethi. Uphando lubonisa ukuba unokufumana esi siphumo ngepunipoon enye yesinamoni eyongezwe kwisidlo; kodwa ngaphandle kokuba uzijula ​​kwisitya esikhulu se-oatmeal, oku kugqabhuka kwencasa akufanelekanga. Ngeli xesha ke xa isongezelelo sesinamoni sokukhupha njengeCinnulin PF iza iluncedo. Umthamo we-250mg we-Cinnulin PF uthathwe ngaphambi kwe-splurge yakho kunye nenye idosi eyi-250mg ngaphambi kwesidlo sakho esilandelayo inokunceda iinkqubo zakho ze-metabolic hum kunye.

Ungakunqanda njani okunye ukuzinkcinkca ngeswekile

Ngelixa wonke umntu ephuma ecaleni ngamaxesha athile, esona sisombululo silungileyo sokutya iswekile kukukuthintela kwasekuqaleni. Jonga oku kufakwa ngokulula kokutya okune-carb ephezulu enceda ukunciphisa iziphumo ezinokubakho kwiswekile yegazi-kunye nesikali. (Ibhonasi: Yeyiphi eyona nto isempilweni, iilekese ezingezizo zokwenziwa okanye iswekile?)

• Urhwebo: Enye ipop enkulu yokutya okukhawulezayo kwesoda (32 ounces) yesmoothie ene-oats eqengqelekayo, i-flaxseed, iziqhamo, ubisi lwe-almond, kunye neyogathi yamaGrike. (Okanye qwalasela enye yezi-smoothies enempilo eyanelisayo.)
• Urhwebo: Iikomityi ezi-3 zejusi yeorenji nge-1 yeorenji, iziqhekeza ezi-4 ezigcwele iinkozo, kunye ne-ounce elinye lamasi.
• Urhwebo: Iipandi zepesika ezi-14 ezi-fuzzy ze-1/2 yekomityi yetshizi ye-cottage cheese, ipesika encinci encinci, kunye nepistachios ezingama-25 ezityumkileyo.
• Urhwebo: Iipuni ezi-5 zeerasins ezigqunywe ngetshokholethi kwisitya se-chocolate chia pudding eyenziwe nge-3/4 yekomityi yobisi lwe-almond olungafakwanga swekile, ithispoon ye-maple isiraphu, icephe eli-1 le-vanilla extract, iicephe ezi-3 zembewu ye-chia, kunye necephe e-1 ye-cocoa powder, ehonjiswe nge-1/4 indebe. yamaqunube.

Umgca ongezantsi

Ukuba uyazi ukuba uza kutyisa ukutya kwakho kwaye wonwabele ukutya okuneswekile, eyona nto unokuyenza kukuzilolonga ngaphambi kokuba utye. Ukuba awukwenzi okanye awukwazanga ukwenza imithambo ngaphambili, zama ukungena kuhambo oluthile emva koko. Akunyanzelekanga ukuba ibe kukuzilolonga ngokusesikweni (akukho mntu ufuna ukuthatha iklasi yokujikeleza emva kokutya ipeyinti yonyango lukaBen noJerry lweTshokholethi), kodwa ukuya kuhambo olulinganiselweyo okanye olude yindlela entle yokubuyela umva kwakhona isicwangciso sakho sezempilo.

Kwaye okona kubaluleke kakhulu, khumbula ukuba iswekile yokuntywila sisidlo esinye kuphela sokutya. Impilo yakho kunye namafutha omzimba amiselwa yimikhwa yakho yexesha elide (efana nokuphepha ezi zizathu ezisixhenxe ezikhohlisayo zokuba ungaphulukani ngamanqatha esisu). Ke ukuba utya iswekile eninzi kwaye awufuni kwasekuqaleni isidlo okanye ukutya okulula, ungazibethi kakhulu-buyela kwisicwangciso sakho ngokutya okulandelayo.

Uphengululo lwe