Buza uGqirha wokuTyelwa: iSayensi yamva nje kwi-Belly Fat

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Q: Ukuphulukana namanqatha esisu, ndiyazi ukuba kufuneka ndicoce ukutya kwam kunye nokuzilolonga rhoqo, kodwa ngaba ikhona into endinokuyenza ngokutya kwam ukufumana isisu esicaba ngokukhawuleza?

A: Uchanekile: Ukucoca ukutya kwakho kunye nokwamkela ishedyuli yomthambo oqhelekileyo (umxube we-cardio kunye noqeqesho lobunzima) kubalulekile ekulahlekelweni ngamanqatha esisu, kodwa inye imfihlo esebenzayo ngakumbi. Ngokutshintsha ngobuchule kweempawu zokutya kwakho, unokujolisa kwimimandla ethile yamafutha omzimba. Kwaye andithethi malunga nonyango oluthile lwasebusuku-lolwazi lwamafutha esiswini; oku kusekelwe kuphando lwenzululwazi lokwenyani.

Uphando luka-2007 olupapashwe kwijenali yesayensi Unonophelo lweSwekile ityhila into ekufuneka uyenzile ukushenxisa amanqatha kude kumbindi wakho. Ekuhambeni kophononongo, wonke umthathi-nxaxheba wabekwa kwizicwangciso ezintathu zokutya ezahlukeneyo kwinyanga enye nganye-ezimbini zibalulekile kwingxoxo yethu ngoko ke ndiza kugxila kwezo:

Inyanga yoku-1: Isicwangciso seCarbohydrate ephezulu, isiCwangciso sokuDla okunamafutha asezantsi

Oku kuya kuqwalaselwa njengendlela yendabuko yokunciphisa umzimba. Kulabo banomdla wokunciphisa amanani ezondlo, ukutya okuphezulu kwe-carbohydrate kunepesenti ze-65 zeekhalori ezivela kwi-carbohydrate, iipesenti ezingama-20 zeekhalori ezivela kumanqatha, kunye neepesenti ezili-15 zeekhalori ezivela kwiprotheni.

Inyanga yesi-2: Ukutya okuphezulu eMonounsaturated Fat

Esi sicwangciso sokutya sifana kakhulu nokutya kweMeditera, okuqukethe iipesenti ezingama-47 zeekhalori ezivela kwiicarbohydrate, iipesenti ezingama-38 zeekhalori ezisuka kumanqatha, kunye neepesenti ezili-15 zeekhalori ezivela kwiproteni. Uninzi lwamafutha kolu kutya luvela kwioli yomnquma enyulu; nangona kunjalo iiavokhado kunye namandongomane emacadamia yiminye imizekelo elungileyo yokutya okuphezulu kumanqatha e-monounsaturated.

Emva kwenyanga enye, abaphandi basebenzisa umatshini we-x-ray wamafutha omzimba ukuhlola ukuhanjiswa kwamafutha (umatshini abawusebenzisileyo ubizwa ngokuba yi-DEXA). Abathathi-nxaxheba babekwa kwisicwangciso sesibini sokutya kwinyanga enye ngaphambi kokuba abaphandi bajonge ukusabalalisa kwamafutha omzimba kwakhona.

Iziphumo: Xa abathathi-nxaxheba besuka kukutya okune-carbohydrate ephezulu ukuya kukutya okunamafutha amaninzi e-monounsaturated, ukuhanjiswa kwamafutha emizimba yabo kwatshintsha kwaye amanqatha asuswa kumbindi wawo. Kuhle kakhulu.

Ke, ungalusebenzisa njani olu phando kukhangelo lwakho lwesisu esicaba? Nazi iindlela ezintathu ezilula zokuqala ukwenza utshintsho kwindlela otya ngayo:

1. Kuphephe ukunxitywa okuninzi okunamafutha okanye okungenamafutha. Ezi zinxibo zithatha indawo yeoyile obuya kuyifumana ngokuqhelekileyo kwisaladi yokunxitywa kweswekile. Kunoko, sebenzisa ioli ye-olive eyongezelelweyo. Ungayixuba kunye neendidi ezahlukeneyo zeediliya ukutshintsha incasa yesaladi yakho yokunxiba. Ezinye zezinto endizithandayo yi-balsamic, iwayini ebomvu, okanye iviniga ye-tarragon. Ibhonasi: Iviniga inceda ukulawula iswekile yegazi, eya kuthi incede kwimizamo yakho yokunciphisa umzimba.

2. Yitya fajitas ze. Ngexesha elizayo xa usitya ukutya kwaseMexico, tsiba iiflillas zomgubo kwaye wonwabe nge fajitas yakho uhamba ze. Yidla inkukhu / inyama yenkomo / i-shrimp kunye ne-salsa, i-lettuce, kunye ne-pepper e-sautéed kunye netswele. Yongeza i-guacamole ukufumana idosi esempilweni yamafutha e-monounsaturated kunye nokonyusa incasa. Awuyi kuphoswa kukufakwa kwesitatshi.

3. I-snack ikrelekrele. Ukutya okuneshwamshwam okufana neepretzels kunye neecrackers ziicarbs ezingakuncedi nganto. Tsiba ezi carbohydrate zisetyenziswa ngokulula (nditsho nazo zonke iinkozo) kunye ne-snack kwi-1oz yamantongomane e-macadamia (10-12 kernels). Amantongomane e-Macadamia apakishwe ngamafutha e-monounsaturated, kwaye uphando luhlala lufumanisa amantongomane njenge-snack ephezulu yokunciphisa umzimba kunye nempilo yentliziyo kune-pretzels okanye ukutya okufanayo kwe-snack.

Ugqirha Mike Roussell, PhD, ngumcebisi ngezempilo owaziwa ngokukwazi kwakhe ukuguqula iikhonsepthi zezondlo zibe yimikhwa esebenzayo kunye nezicwangciso zabathengi bakhe, ezibandakanya iimbaleki zobungcali, abaphathi, iinkampani zokutya, kunye nezixhobo eziphezulu zomzimba. UGqr Mike ngumbhali we Isicwangciso sokulahleka kwesisindo sikaGqirha Mike kwaye i Iintsika ezi-6 zeSondlo.

Nxibelelana noGqirha Mike ukufumana ukutya okulula kunye neengcebiso zesondlo ngokulandela @mikeroussell kwi-Twitter okanye ube ngumlandeli wephepha lakhe likaFacebook.

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