Buza ugqirha wokutya: Ukutya okutshisayo

Umxholo

• Uphengululo lwe

Q: Ngaba lukhona naluphi na utshintsho endinokulwenza oluya kuthi lukhulise imetabolism yam, okanye ngaba lulo nje uhanahaniso?

A: Ngokubanzi ibango "lokutya okutshisayo" akulunganga, njengoko ukutya okuninzi kunganyusi ukwanda kweekhalori kodwa endaweni yoko kuyenze imeko yomzimba apho ukufutha kwamafutha kufezekiswa ngokulula. Umzekelo, i-Brokholi, ayilonyusi i-metabolic rate yakho, kodwa kukutya okuneekhalori ezisezantsi eziqukethe ukutya okucothayo kweicarbohydrate, ifayibha, kunye neephrotochemicals ezinokunceda ukucacisa i-estrogen engaphezulu. Zonke ezi zinto zinokwenza ukuba ukunciphisa umzimba kusebenze ngakumbi.

Kukho, nangona kunjalo, intwana encinci yokutya okunyibilikisa amanqatha, ukutya okuthi xa kutyiwe kunyuse i-calories yomzimba wakho kunye nekhono lokutshisa amafutha. Ezona zimbini zaziwayo nezaziwayo yeti eluhlaza kunye nepepile eshushu.

I-EGCG, i-antioxidant kwi-tea eluhlaza, inokunyusa ukutshiswa kwamafutha kunye nokulahleka kwesisindo xa idibene ne-caffeine-eyenzeka ngokwendalo kwimeko yeti eluhlaza.

I-pepper eshushu iqulethe i-capsaicin ye-antioxidant, enokunyusa i-fat oxidation (okt ukutshisa amafutha). Ukuphela kokungalunganga kwi-capsaicin kukuba kufuneka uyithathe kwifomu yokongeza ukuze uvune izibonelelo zayo.

Kwaye, ngokophando olutsha olupapashwe kwi Ijenali yaseMelika yeZondlo zeklinikhi, Amafutha e-monounsaturated-afana nalawo afumaneka kwioyile ye-olive kunye neeavokhado-kufuneka ongezwe kuluhlu lokutya okukunceda utshise iikhalori ezingaphezulu.

Abaphandi bathelekisa ukutya okuphezulu kumafutha e-monounsaturated kunye nokutya okunamafutha amaninzi kwaye bafumanisa ukuba ukutya okutyebileyo kwamafutha e-monounsaturated kuvelise ukwanda okukhulu (ukuya kuthi ga kwi-4.3 yeepesenti) kwinkcitho yamandla yokuphumla kwabathathi-nxaxheba (leyo yinzululwazi kwinani lesiseko seekhalori. utshisa usuku ngalunye oluzimeleyo kwinqanaba lomsebenzi wakho). Ababhali bokufunda bacinga ukuba amafutha enza i-mitochondria yethu, iinjini ezitshisayo zekhalori zeeseli zethu, zitshise amandla amaninzi njengobushushu.

Imithombo yam endiyithandayo yamafutha e-monounsaturated aquka:

• Yeminquma
• I-oyile ye-olivu
• Amandongomane
• Macadamia nuts
• Iihazelnuts
• Iiavokhado

Usenokukhumbula umva ngaphambili "Buza ugqirha wezokutya" apho sijonge khona isifundo esibonise ukwehla kwamanqatha esisu xa abathathi-nxaxheba behlisa ukutyeba nokwandisa amanqatha e-monounsaturated kwizidlo zabo. Ezi zifundo zimbini zidityanisiwe zibonisa ukuba kuhle ukuhamba ukutya iimonos ezininzi.

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