Iindlela ezili-14 eziBalaseleyo zokuTshisa ngokukhawuleza

Umxholo

• 1. Qalisa uQeqesho lwaMandla
• 2. Landela ukutya okuneProtein ephezulu
• 3. Cinezela ukulala okungakumbi
• 4. Yongeza iVinegar kwiSidlo sakho
• 5. Yitya Amafutha asempilweni ngakumbi
• 6. Sela iZiselo ezisempilweni
• 7. Gcwalisa ifayibha
• 8. Nciphisa iiCarbs ezicokisekileyo
• 9. Yandisa i-Cardio yakho
• 10. Sela ikofu
• 11. Zama ukuQeqesha okuPhezulu okuPhezulu (HIIT)
• 12. Yongeza iiProbiotic kwisidlo sakho
• 13. Yandisa intengo yakho yentsimbi
• 14. Nika ukuZila ukutya okungapheliyo
• Umgca osezantsi

Nokuba ujonge ukuphucula impilo yakho iphela okanye unciphise ihlobo, ukutshisa amanqatha amaninzi kunokuba ngumceli mngeni omkhulu.

Ukongeza kwindlela yokutya kunye nokuzilolonga, ezinye izinto ezininzi zinokuba nefuthe kubunzima kunye nokulahleka kwamafutha.

Ngethamsanqa, kukho amanyathelo amaninzi alula onokuwathatha ukonyusa ukutshiswa kwamafutha, ngokukhawuleza nangokulula.

Nazi iindlela ezili-14 zokutshisa amanqatha ngokukhawuleza kunye nokukhuthaza ukunciphisa umzimba.

1. Qalisa uQeqesho lwaMandla

Uqeqesho lwamandla luhlobo lomthambo olufuna ukuba wenze isivumelwano semisipha yakho ngokuchasene nokumelana. Yakha ubunzima bemisipha kwaye yonyusa amandla.

Eyona nto iqhelekileyo, uqeqesho lwamandla lubandakanya ukuphakamisa iintsimbi ukuze ufumane izihlunu ngokuhamba kwexesha.

Uphando lufumene uqeqesho lwamandla okuba nezibonelelo ezininzi zempilo, ngakumbi xa kusiziwa ekutshiseni amafutha.

Kwisifundo esinye, uqeqesho lwamandla anciphise amanqatha e-visceral kubantu abangama-78 abane-metabolic syndrome. Amafutha e-visceral luhlobo lwamafutha anobungozi ajikeleze amalungu esiswini ().

Olunye uphononongo lubonise ukuba iiveki ezili-12 zoqeqesho lwamandla olubhangqwe nomthambo we-aerobic lwalusebenza ngakumbi ekunciphiseni amanqatha omzimba kunye nesisu kunamafutha asemzimbeni kuphela ().

Ukuxhathisa uqeqesho kunokunceda ukugcina ubunzima obungenamafutha, obunokunyusa inani leekhalori zomzimba wakho xa uvutha ngokuphumla ().

Ngokutsho kovavanyo olunye, iiveki ezilishumi zoqeqesho lokunganyangeki zinokunceda ukunyusa iikhalori ezitshisiweyo ngokuphumla nge-7% kwaye kunganciphisa ukutyeba ngamanqatha ayi-1.8 (1.8 kg) ().

Ukwenza umthambo wobunzima bomzimba, ukuphakamisa iintsimbi okanye ukusebenzisa izixhobo zokuzivocavoca ziindlela ezimbalwa ezilula zokuqalisa ngoqeqesho lwamandla.

Isishwankathelo Uqeqesho lwamandla lubonakalisile ukonyusa inkcitho yamandla yokuphumla kunye nokunciphisa amafutha esiswini, ngakumbi xa edityaniswe nokuzivocavoca i-aerobic.

2. Landela ukutya okuneProtein ephezulu

Ukubandakanya ukutya okune-protein eninzi ekutyeni kwakho yindlela efanelekileyo yokunciphisa ukutya kwakho kunye nokutshisa amanqatha amaninzi.

Ngapha koko, uphononongo oluninzi lufumanise ukuba ukutya iiprotein ezikumgangatho ophezulu kunxulunyaniswa nomngcipheko ophantsi wamafutha esiswini (,).

Olunye uphononongo lukwabonise ukuba ukutya okuneprotein ephezulu kunokunceda ukugcina ubunzima bemisipha kunye nemetabolism ngexesha lokulahleka kobunzima ().

Ukunyusa iprotein yakho yokutya kunokunyusa iimvakalelo zokugcwala, ukunciphisa ukutya kunye nokunciphisa ukutya kwekhalori ukunceda ukunciphisa umzimba (,).

Zama ukufaka iinkonzo ezimbalwa zokutya okuneprotheyini ephezulu kwisondlo sakho yonke imihla ukunceda ukukhulisa amafutha.

Eminye imizekelo yokutya okune-protein eninzi kubandakanya inyama, ukutya kwaselwandle, amaqanda, iimbotyi kunye neemveliso zobisi.

Isishwankathelo Ukutya iiprotheyini ngakumbi kunokunxulumana nomngcipheko omncinci wamanqatha esisu. Ukunyusa ukungenisa iiprotheyini kunokunciphisa ukutya, ukutya ukutya okuncinci kunye nokugcina ubunzima bemisipha.

3. Cinezela ukulala okungakumbi

Ukuya kulala ngaphambi kwexesha okanye ukuseta iwotshi yealam ekuhambeni kwexesha kunokunceda ukukhulisa ukutshiswa kwamafutha kunye nokuthintela ukutyeba.

Izifundo ezininzi zifumene unxibelelwano phakathi kokulala ngokwaneleyo kunye nokwehla kobunzima.

Olunye uphononongo lwabafazi abangama-68,183 lubonise ukuba abo balele iiyure ezintlanu okanye ezimbalwa ngobusuku kwisithuba seminyaka eli-16 kunokwenzeka ukuba batyebe kunabo balale ixesha elingaphezulu kweeyure ezisixhenxe ngobusuku bonke).

Olunye uphononongo lubonakalise ukuba umgangatho wokulala ongcono kunye nokufumana ubuncinci iiyure ezisixhenxe zokulala ngobusuku ngabunye kunyuse amathuba okuphumelela ukunciphisa umzimba ngama-33% kwabasetyhini abangama-245 ababhalise kwinkqubo yokuhla kwesisindo seenyanga ezintandathu ().

Olunye uphando lubonisa ukuba ukunqongophala kokulala kunokuba negalelo kutshintsho kwihomoni yendlala, ukonyusa umdla wokutya kunye nomngcipheko ophezulu wokutyeba kakhulu ().

Nangona wonke umntu efuna ukulala okungafaniyo, uninzi lwezifundo lufumanise ukuba ukufumana ubuncinci iiyure ezisixhenxe zokulala ngobusuku bonke kunxulunyaniswa neenzuzo ezininzi xa kuziwa kubunzima bomzimba.

Gcina ishedyuli yokulala rhoqo, ukunciphisa ukutya kwakho i-caffeine kunye nokunciphisa ukusebenzisa kwakho izixhobo zombane ngaphambi kokulala ukunceda ukuxhasa umjikelo wokulala usempilweni.

Isishwankathelo Ukulala ngokwaneleyo kunokunxulunyaniswa nokwehla kwesidlo kunye nendlala, kunye nomngcipheko omncinci wokufumana ubunzima.

4. Yongeza iVinegar kwiSidlo sakho

Iviniga yaziwa kakhulu ngepropathi yayo yokukhuthaza impilo.

Ukongeza kwiziphumo ezinokubakho kwimpilo yentliziyo kunye nolawulo lweswekile esegazini, ukwandisa ukutya kwakho iviniga kunokunceda ukuqhuma ukutshiswa kwamafutha, ngokophando oluthile ().

Olunye uphononongo lufumanise ukuba ukutya 1-2 amacephe (15-30 ml) eviniga yonke imihla kunciphisa ubunzima bomzimba wabantu, amanqatha esisu kunye nomndilili wokujikeleza isinqe kwisithuba seeveki ezili-12 ().

Ukutya iviniga kuye kwaboniswa kukonyusa iimvakalelo zokugcwala kunye nokunciphisa ukutya ().

Olunye uphononongo oluncinci lwabantu abali-11 lubonise ukongeza iviniga ekutyeni kunciphisa ikhalori yemihla ngemihla ukuya kuthi ga kwi-275 yeekhalori ().

Kulula ukufaka iviniga kwisidlo sakho. Umzekelo, abantu abaninzi bayangxengxeza iviniga yeapile cider ngamanzi bayisele njengesiselo amaxesha ambalwa ngemini ngokutya.

Nangona kunjalo, ukuba ukusela iviniga ngokuthe tye akuvakali kunomtsalane, ungayisebenzisa nokwenza izinto zokunxiba, iisosi kunye nee-marinades.

Isishwankathelo Iviniga inokunceda ukwandisa iimvakalelo zokugcwala, ukunciphisa ukutya kweekhalori kunye namafutha asezantsi omzimba.

5. Yitya Amafutha asempilweni ngakumbi

Nangona kunokubonakala ngathi ayinakuphikiswa, ukonyusa ukungenisa kwakho amanqatha asempilweni kunokunceda ekuthinteleni ukutyeba kwaye kukuncede ugcine iimvakalelo zokugcwala.

Amafutha athatha ixesha ukwetyisa kwaye anokunceda ukucothisa ukuphuma kwesisu, okunokunciphisa ukutya kunye nendlala ().

Olunye uphononongo lufumanise ukuba ukulandela ukutya kweMeditera okunotyebileyo kumanqatha asempilweni avela kwioyile yomnquma kunye namandongomane kunxulunyaniswa nomngcipheko omncinci wokufumana ubunzima xa kuthelekiswa nokutya okunamafutha asezantsi ().

Olunye uphononongo oluncinci lufumanise ukuba xa abantu abatya ukutya okunciphisa umzimba bethatha iipunipuni ezimbini (30 ml) yeoyile yekhokhonathi mihla le, baphulukene namanqatha esisu ngaphezulu kunabo banikwe ioyile yeembotyi zesoya ().

Okwangoku, iintlobo ezingekho sempilweni zeenqatha ezinje ngamafutha e-trans zibonakalisiwe zonyusa amanqatha omzimba, ukujikeleza kwesinqe kunye namafutha esisu kwizifundo zabantu nakwizilwanyana (,).

Ioyile yomnquma, ioyile yekhokhonathi, iiavokhado, amandongomane kunye nembewu yimizekelo nje embalwa yeentlobo ezisempilweni zamanqatha anokuba neziphumo eziluncedo ekutshisweni kwamafutha.

Nangona kunjalo, gcinani engqondweni ukuba amanqatha asempilweni asephezulu kwiikhalori, ngokulinganisela ukuba utya malini. Endaweni yokutya amanqatha xa uwonke, zama ukutshintsha amanqatha angenampilo kwisondlo sakho kwezi ntlobo zinamafutha zisempilweni.

Isishwankathelo Amafutha ayetyiswa kancinci, ngoko ke ukuwatya kunokunceda ekunciphiseni ukutya. Ukutya okuphezulu kwamafutha asempilweni kunxulunyaniswa nomngcipheko omncinci wokufumana ubunzima kunye nokuhla kwamafutha esiswini.

6. Sela iZiselo ezisempilweni

Ukutshintshela iswekile-iziselo ezinencasa kukhetho olusempilweni yenye yeendlela ezilula zokwandisa ukutshiswa kwamafutha.

Umzekelo, iziselo ezineswekile ezineswekile efana nesoda kunye nejusi zipakishwe ziikhalori kwaye zibonelela ngexabiso elincinci lesondlo.

Utywala buphezulu kwiikhalori kwaye buneziphumo ezongezelelekileyo zokunciphisa ukuthintelwa kwakho, okwenza ukuba ubenokutya kakhulu ().

Izifundo zifumanise ukuba ukutya zombini iziselo ezineswekile kunye notywala kunxulunyaniswa nomngcipheko omkhulu wamanqatha esisu (,).

Ukunciphisa ukungenisa kwakho ezi ziselo kunokunceda ukunciphisa ukutya kwakho kwekhalori kwaye ugcine isinqe sakho sijonge.

Endaweni yoko khetha iziselo ezingenazikhalori ezinjengamanzi okanye iti eluhlaza.

Kwisifundo esinye esincinci, esineeveki ezili-12, ukusela ii-ounces ezili-17 (500 ml) zamanzi ngaphambi kokutya kunyuse ukwehla kobunzima ngeephawundi ezi-4.4 (2 kg), xa kuthelekiswa neqela lolawulo ().

Iti eluhlaza lolunye ukhetho olukhulu. Inayo i-caffeine kwaye ityebile kwii-antioxidants, zombini ezinokunceda ukwandisa ukutsha kwamafutha kunye nokwenza ngcono imetabolism (,).

Umzekelo, olunye uphononongo kubantu abadala abali-12 lubonise ukuba ukukhupha iti eluhlaza kwandise ukutshiswa kwamafutha nge-12% xa kuthelekiswa ne-placebo ().

Ukurhweba nokuba kukutya okukodwa okanye ezimbini kotywala obuphezulu beekhalori kwiglasi yamanzi okanye ikomityi yeti eluhlaza yindlela elula yokukhuthaza ukutshiswa kwamafutha.

Isishwankathelo Iziselo ezineswekile kunye neziselo ezinxilisayo zinokudityaniswa nomngcipheko omkhulu wamanqatha esisu. Iti eluhlaza kunye namanzi kubonisiwe ukwandisa ukuthoba umzimba kunye nokutsha kwamafutha.

7. Gcwalisa ifayibha

Ifayibha enyibilikayo ifunxa amanzi kwaye ihambe kwindlela yokucola ukutya kancinci, ikuncede uzive ugcwele ixesha elide ().

Ngokwezinye izifundo, ukwandisa ukutya kwakho ukutya okunefayibha ephezulu kunokukhusela ekuzuzeni ubunzima nasekufumaneni amafutha.

Olunye uphononongo lwabantu abadala abayi-1,114 bafumanise ukuba kwinyani nganye ye-10 yegramu yokutya okunyibilikayo ngosuku, abathathi-nxaxheba baphulukene ne-3.7% yamanqatha esisu kwisithuba seminyaka emihlanu, nangaphandle kolunye utshintsho ekutyeni okanye kwimithambo ().

Olunye uphononongo lufumanise ukuba ukwanda kokutya kwefayibha kukhuthaza iimvakalelo zokugcwala kunye nokwehla kwendlala. Ngapha koko, ukonyuka kwe-14 yeegram zentsinga ngemini kwakudityaniswa nokwehla kwe-10% kukutya ikhalori.

Ayisiyiyo loo nto kuphela, kodwa yayikwadityaniswa neephawundi ezi-4.4 zokunciphisa ubunzima kwisithuba seenyanga ezine ().

Iziqhamo, imifuno, iimbotyi, ukutya okuziinkozo, amandongomane kunye nembewu yimizekelo yokutya okunefayibha eninzi okunokuphucula ukutshiswa kwamafutha kunye nokwehla kobunzima.

Isishwankathelo Ukutya okuphezulu kwefayibha kunokunxulumana nokulahleka kwamafutha, ukwehla kokutya ikhalori kunye nokwehla kobunzima.

8. Nciphisa iiCarbs ezicokisekileyo

Ukunciphisa ukutya kwakho ii-carbohydrate ezisulungekileyo kunokukunceda ulahlekelwe ngamafutha ongezelelweyo.

Ngexesha lokulungiswa, iinkozo ezicociweyo ziyahluthwa kwi-bran kunye ne-germ, zikhokelela kwimveliso yokugqibela ephantsi kwifayibha kunye nezakhamzimba.

Iicarbs ezicociweyo zihlala zine-index ephezulu ye-glycemic index, enokubangela i-spikes kunye nokuphazamiseka kwinqanaba leswekile yegazi, okukhokelela kwindlala eyandayo ().

Izifundo zibonisa ukuba ukutya okuphezulu kwii-carbs ezicokisekileyo kunokunxulunyaniswa nokwanda kwamafutha esisu (,).

Kwelinye icala, ukutya okuphezulu kwiingqolowa ezigcweleyo kunxulunyaniswa nesalathiso esisezantsi somzimba kunye nobunzima bomzimba, kunye nesangqa esinqeni esincinci ().

Olunye uphononongo kubantu abayi-2,834 babonisa ukuba abo bathatha ukutya okuphezulu okusulungekileyo bathambekele ekubeni nenqanaba eliphezulu lokukhuthaza amanqatha esisu, ngelixa abo batya ukutya okuziinkozo ngakumbi benenani eliphantsi ().

Ukufumana iziphumo ezilungileyo, ukunciphisa ukutya kwakho i-carbs ecocekileyo kwi-pastries, ukutya okucutshungulwayo, i-pastas, isonka esimhlophe kunye ne-cereal breakfast. Faka endaweni yokutya okuziinkozo okufana nengqolowa, iquinoa, buckwheat, irhasi kunye nehabile.

Isishwankathelo Iicarb esulungekileyo ziphantsi kwifayibha kunye nezondlo. Banokunyusa indlala kwaye babangele i-spikes kunye nokuphazamiseka kwinqanaba leswekile yegazi. Ukusetyenziswa kwee-carbs ezicokisekileyo kuye kwayanyaniswa nokunyuka kwamafutha esiswini.

9. Yandisa i-Cardio yakho

I-Cardio, ekwabizwa ngokuba ngumthambo we-aerobic, yenye yeendlela eziqhelekileyo zokuzilolonga kwaye ichazwa njengalo naluphi na uhlobo lomthambo oluqeqesha ngokukodwa intliziyo nemiphunga.

Ukongeza i-cardio kwindlela yakho yesiqhelo kunokuba yenye yezona ndlela zisebenzayo zokuphucula ukutshiswa kwamafutha.

Umzekelo, uphononongo olunye lwezifundo ezili-16 zafumanisa ukuba abantu abafumana umthambo ngakumbi, kokukhona balahlekayo sisisu ().

Olunye uphononongo lufumanise ukuba umthambo we-aerobic unokunyusa ubunzima bemisipha kunye nokunciphisa amanqatha esisu, ukujikeleza kwesinqe kunye namafutha omzimba (,,).

Uninzi lophando lucebisa phakathi kwemizuzu engama-150 ukuya kuma-300 yemodareyitha yokuzivocavoca ngamandla ngeveki, okanye malunga nemizuzu engama-20 ukuya kwengama-40 ye-cardio yonke imihla ().

Ukubaleka, ukuhamba, ukuhamba ngebhayisikile kunye nokuqubha yimizekelo nje embalwa yemithambo ye-cardio enokunceda ukutshisa amanqatha kunye nokuqalisa ukunciphisa umzimba.

Isishwankathelo Izifundo zibonisa ukuba abantu abafumana umthambo ngakumbi, kokukhona amanqatha esisu bathambekele ekuphulukaneni nawo. I-Cardio inokukunceda ukunciphisa ukujikeleza kwesinqe, ukuthoba amanqatha omzimba kunye nokwandisa ubunzima bemisipha.

10. Sela ikofu

I-Caffeine yeyona nto iphambili kuyo yonke into yokutshisa amafutha, kwaye kufanelekile.

I-caffeine efumaneka kwikofu isebenza njengenkqubo ye-nervous system evuselelayo, yonyusa imetabolism kwaye yonyusa ukonakala kwee-acid acid ().

Ngapha koko, uphononongo lubonisa ukuba ukutya i-caffeine kunokunyusa okwethutyana inkcitho yamandla kunye nokwenza ngcono imetabolism nge-3-11% (,).

Olunye uphononongo olukhulu kunye nabantu abangaphezulu kwama-58,000 bafumanisa ukuba ukonyuka kokutya kwe-caffeine kunxulunyaniswa nokuzuza ubunzima kwisithuba seminyaka eli-12 ().

Olunye uphononongo lufumanise ukuba ukutya okuphezulu kwe-caffeine kunxulunyaniswe nenqanaba eliphezulu lempumelelo kunye nokugcinwa kwesisindo phakathi kwabantu abangama-2,623 ().

Ukwandisa izibonelelo zempilo zekofu, tsiba ukhilimu kunye neswekile. Endaweni yoko, wonwabele mnyama okanye ngexabiso elincinci lobisi ukuthintela iikhalori ezongezelelweyo ekufumaneni.

Isishwankathelo Ikofu iqulethe icaffeine, enokunyusa ukwanda kwamafutha kunye nokunyusa imetabolism. Uphononongo lubonisa ukuba ukutya okuphezulu kwe-caffeine kunokunxulunyaniswa nokwehla kobunzima.

11. Zama ukuQeqesha okuPhezulu okuPhezulu (HIIT)

Uqeqesho lwexesha eliphakathi, elaziwa ngokuba yi-HIIT, luhlobo lomthambo olwenza ukuba ugqirha aqhawule ngokukhawuleza umsebenzi kunye namaxesha amafutshane okubuyisa ukugcina ukubetha kwentliziyo yakho kuphakanyisiwe.

Izifundo zibonisa ukuba i-HIIT inokusebenza ngokukuko ekunciphiseni ukutshiswa kwamafutha kunye nokukhuthaza ukunciphisa umzimba.

Olunye uphononongo lufumanise ukuba abafana abenza i-HIIT imizuzu engama-20 kathathu ngeveki baphulukana nomndilili we-4.4 yeepawundi (2 kg) yamafutha omzimba kwisithuba seeveki ezili-12, nokuba kungabikho lutshintsho kwindlela abatya ngayo okanye kwindlela abaphila ngayo.

Baye bafumana ukuncipha nge-17% kumanqatha esisu kunye nokwehla okubonakalayo kwinqanaba lesinqe ().

I-HIIT inokukunceda utshise iikhalori ezininzi kwixesha elifutshane kunezinye iindlela zentliziyo.

Ngokophando olunye, ukwenza i-HIIT kuncede abantu batshise ukuya kuthi ga kwi-30% ngaphezulu kweekhalori kunezinye iindlela zokuzilolonga, ezinje ngokuhamba ngebhayisikile okanye ukubaleka, ngexesha elifanayo ().

Ngendlela elula yokuqalisa nge-HIIT, zama ukutshintshiselana phakathi kokuhamba nokubaleka okanye ukukopa ngemizuzwana engama-30 ngexesha.

Unako nokujikeleza phakathi kwemithambo enje ngeeburpees, ii-push-ups okanye izikwere ezinexesha lokuphumla elifutshane phakathi.

Isishwankathelo I-HIIT inokunceda ukunyusa ukutshiswa kwamafutha kunye nokutshisa iikhalori ezininzi kwixesha elifutshane kunezinye iindlela zokuzilolonga.

12. Yongeza iiProbiotic kwisidlo sakho

Iiprobiotiki ziluhlobo lweebhaktiriya eziluncedo ezifumaneka kwindlela yakho yokwetyisa ebonakalise ukuphucula iinkalo ezininzi zempilo.

Ngapha koko, iibhaktheriya ezisemathunjini akho zibonisiwe zidlala indima kuyo yonke into ukusuka ekuzikhuseleni ukuya kwimpilo yengqondo ().

Ukonyusa ukungenisa kwakho iiprobiotic ngokutya okanye izongezo kunokunceda ekuvuseleleni ukutshiswa kwamafutha kunye nokugcina ubunzima bakho buphantsi kolawulo.

Olunye uphononongo lwezifundo ezili-15 lubonise ukuba abantu abathathe ii-probiotic banamava okuphungulwa okukhulu kubunzima bomzimba, ipesenti yamafutha kunye nesalathiso sobunzima bomzimba xa kuthelekiswa nalabo bathathe indawo ye-placebo ().

Olunye uphononongo oluncinci lubonise ukuba ukuthatha izongezo zeprobiotic kunceda abantu abalandela ukutya okunamafutha aphezulu, ukutya okunekhalori eziphezulu kuthintela ukutyeba kunye nokuzuza ubunzima ().

Iintlobo ezithile zeeprobiotic kwi-genus ILactobacillus inokusebenza ngakumbi ekuncedeni ubunzima kunye nokulahleka kwamafutha.

Isifundo esinye kubantu abangama-28 sabonisa ukuba ukutya iyogathi equle nokuba Lactobacillus fermentum okanye Lactobacillus amylovorus Iibhaktheriya zinciphise amafutha emzimbeni ngo-3-4% (52).

Ukuthatha izongezo yindlela ekhawulezayo nelula yokufumana idosi egxile kwiiprobiotic yonke imihla.

Ngenye indlela, ungazama ukongeza ukutya okune-probiotic kwisidlo sakho, njenge-kefir, tempeh, natto, kombucha, kimchi kunye ne-sauerkraut.

Isishwankathelo Ukuthatha izongezo zeprobiotic okanye ukonyusa ukungenisa kwakho iiprobiotic ngemithombo yokutya kunokunceda ukunciphisa ubunzima bomzimba kunye neepesenti yamafutha.

13. Yandisa intengo yakho yentsimbi

Isinyithi sisimbiwa esibalulekileyo esinemisebenzi emininzi ebalulekileyo emzimbeni.

Njengazo zonke izondlo ezifana ne-iodine, ukusilela kwentsimbi kunokuchaphazela impilo ye-thyroid gland. Le ndlala incinci entanyeni yakho ifihla iihormoni ezilawula imetabolism ().

Izifundo ezininzi ziye zafumanisa ukuba amanqanaba asezantsi esinyithi emzimbeni anokuhambelana nomsebenzi we-thyroid ongasebenzi kakuhle kunye nokuphazamiseka kwimveliso yehomoni yedlala lengqula (,,).

Iimpawu eziqhelekileyo ze-hypothyroidism, okanye ukunciphisa ukusebenza kwe-thyroid, kubandakanya ubuthathaka, ukukhathala, ukuphefumula okufutshane kunye nokufumana ubunzima ().

Kwangokunjalo, ukunqongophala kwentsimbi kunokubangela iimpawu ezinje ngokudinwa, isiyezi, iintloko eziqaqambayo kunye nokuphefumla kancinci ().

Ukunyanga ukungabikho kwentsimbi kunokuvumela ukuba imetabolism yakho isebenze ngokufanelekileyo kwaye inokulwa nokudinwa ukunceda ukwandisa inqanaba lomsebenzi wakho.

Olunye uphononongo lade lafumanisa ukuba xa abafazi abangama-21 babephathwa ngenxa yokuswela i-iron, bafumana ukuncipha kubunzima bomzimba, isinqe senqatha kunye nesalathiso sobunzima bomzimba ().

Ngelishwa, abantu abaninzi abafumani iron yaneleyo kwizidlo zabo.

Abasetyhini, iintsana, abantwana, iivenji kunye nemifuno bonke basemngciphekweni omkhulu wokunqongophala kwe-iron.

Qiniseka ukuba ubandakanya ukutya okuninzi okune-iron ekutyeni okuncedayo ukuhlangabezana neemfuno zentsimbi kunye nokugcina imetabolism kunye namandla amanqanaba.

Unokufumana i-iron enyameni, kwinkuku, kwaselwandle, iinkozo ezinqatyisiweyo kunye neenkozo, imifuno eluhlaza eluhlaza, iziqhamo ezomisiweyo kunye neembotyi.

Isishwankathelo Ukusilela kwentsimbi kunokunxulunyaniswa nokungasebenzi kakuhle kwe-thyroid kwaye kunokubangela iimpawu ezinje ngokudinwa kunye nokuphefumla kancinci. Olunye uphononongo lufumanise ukuba ukunyanga intswelo yentsimbi kuncedwa ekulahlekeni kobunzima.

14. Nika ukuZila ukutya okungapheliyo

Ukuzila okungapheliyo yipatheni yokutya ebandakanya ukuhamba ngebhayisikile phakathi kwamaxesha okutya nokuzila ukutya.

Uphando lubonisa ukuba ukuzila ukutya okungaphakathi kunokunceda ekuphuculeni kokubini ukunciphisa umzimba kunye nelahleko.

Olunye uphononongo luye lwajonga iziphumo zokuzila ukutya okwaxeshana, kubandakanya nokuzila ukutya kwemihla ngemihla- indlela ebandakanya ukutshintshana phakathi kweentsuku zokuzila ukutya kunye nokutya ngesiqhelo.

Bafumanise ukuba ukuzila ukutya okungolunye usuku kwisithuba seeveki ezintathu ukuya kwezi-3 kunciphise ubunzima bomzimba ukuya kuthi ga kwi-7% kunye nokunciphisa amanqatha omzimba ukuya kuthi ga kwi-12 yeepawundi (5.5 kg) ().

Olunye uphononongo oluncinci lubonise ukuba ukutya kuphela ngexesha leyure ezisibhozo ngefestile suku ngalunye kunceda ukunciphisa ubunzima bamafutha kunye nokugcina ubunzima bemisipha xa kudityaniswe noqeqesho lokuxhathisa ().

Kukho iintlobo ezahlukeneyo zokuzila ukutya, kubandakanya ezinye apho utya khona kuphela ngeentsuku ezithile zeveki kunye nezinye apho ukutya kuthintelwe kwiiyure ezithile zosuku.

Iindidi ezidumileyo zokuzila ukutya okwexeshana zibandakanya ukutya i-Stop Stop Eat, i-Warrior Diet, indlela ye-16/8 kunye ne-5: 2 yokutya.

Fumana umahluko ohambelana neshedyuli yakho kunye nendlela ophila ngayo kwaye ungoyiki ukuzama ukufumana eyona isebenzayo kuwe.

Isishwankathelo Ukuzila ukutya okungapheliyo kubonisiwe ukunciphisa ubunzima bomzimba kunye namafutha omzimba kwaye kunokunceda ukugcina ubunzima bemisipha xa kudityaniswa noqeqesho lokuxhathisa.

Umgca osezantsi

Zininzi iindlela onokukhetha kuzo ukukunceda uchithe amafutha amaninzi kwaye uphucule impilo yakho.

Ukubandakanya imikhwa esempilweni kwindlela yakho yesiqhelo kunye nokutshintsha indlela otya ngayo kunokwenza umahluko omkhulu. Nokuba utshintsho oluncinci kwindlela yakho yokuphila lunokuba nefuthe elinamandla kutshiso lwamafutha.

Qiniseka ukuba ubhangqa ezi ngcebiso zilula kunye nokutya okunesondlo, okujikeleze ukutya kunye nendlela yokuphila esebenzayo ukukhulisa ukonakaliswa kwamafutha ngaxeshanye kunye nokuphucula impilo yakho iyonke.