Iincwadi ezili-11 eziKhanyisa ngokuLahleka kokuThoba umzimba

Umxholo

• Iindlela ezincinci zokuThoba umzimba: Yeka ukuTya. Yenza imikhwa emitsha. Guqula indlela ophila ngayo ngaphandle kokubandezeleka.
• I-Whole30: Isikhokelo seentsuku ezingama-30 kwiNzululwazi yezeMpilo kunye nenkululeko yokutya
• Ikhowudi yokuTyeba kakhulu: Ukuvula iiMfihlelo zelahleko lobunzima
• Umzimba weyure ye-4: Isikhokelo esingaQhelekanga sokuPhulukana nokuTyeba okuKhawulezayo, isondo esimangalisayo, kunye nokuba namandla angaphezulu komntu
• Ingqolowa Belly: Ukuphulukana nengqolowa, Nciphisa ubunzima, kwaye ufumane iNdlela yakho yokuBuyela eMpilweni
• Uhlala Ulambile? Yoyisa iminqweno, Phinda uQeqeshe iiSeli zeFat, kunye nokuThoba umzimba ngokusisigxina
• Ukutya kukaGqirha uGundry Evolution: Cima iiGenesis ezikubulalayo kunye nomgca wakho wesinqe
• Ukutya okungenangqondo: Kutheni le nto sitya ukutya ngaphezu kokuba sicinga
• Intloko eyomeleleyo: Isicwangciso seBhulethi sokuSebenzisa amandla eBongo angaSetyenziswanga ukuze usebenze ngokuKrelekrele kwaye ucinge ngokukhawuleza - kwiiveki nje ezimbini
• Ukutya kwakhona kwe-Adrenal: Ukuhamba ngokweCycle yeeCarbs kunye neeProteni ukunciphisa umzimba, iiHormones zeHalance, kunye nokuHamba kuXinzelelo ukuya kwiNkqubela phambili
• Isicwangciso esitsha seFat Flush

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuba ukhe wazama ukutya ukutya ngokutya, uyazi ukuba kunokuba nzima kangakanani ukunciphisa umzimba. Kodwa ngokuqinisekileyo ayingomceli mngeni ekufuneka ujongane nawo wedwa- zininzi izinto ezikhoyo ukuze uncede.

NgokweZiko leSizwe lezeMpilo, ngaphezulu kwesibini kwisithathu sabantu abadala base-US bathathwa njengabatyebe kakhulu okanye batyebe kakhulu. Ngalo naliphi na ixesha elinikiweyo, kukho ithuba elihle uninzi lwabo luzama ukutshintsha oko ngokutya nangokuzilolonga. Ukutya kancinci kwaye ujikeleze ngaphezulu yingcebiso eqinileyo. Kodwa uninzi lwabantu lufuna isikhokelo esineenkcukacha ngakumbi kuneso!

Kukho inani elingenakubalwa leencwadi ezilahlekileyo zobunzima kwimarike, ezinye ziluncedo ngakumbi kunezinye. Ngomzamo wokusika i-clutter, siqokelele ezili-11 zezona zilungileyo.

Iindlela ezincinci zokuThoba umzimba: Yeka ukuTya. Yenza imikhwa emitsha. Guqula indlela ophila ngayo ngaphandle kokubandezeleka.

Kuthekani ukuba impumelelo yokwehla kobunzima ayifumaneki kwisicwangciso sokutya esinzima okanye irejimeni yokomelela komzimba, kodwa kuthotho lweenguqu ezincinci zomkhwa? Yiloo ngqangi isemva "kweZinto eziNcinci zokuThoba umzimba." Umbhali uStephen Guise ucacisa ukuba kutheni ukutya ukutya kungasileli kunye nendlela yokufezekisa ukunciphisa umzimba kunye neenjongo zempilo. Uthi imfihlo, kukwenza uhlengahlengiso oluncinci, olugcinekayo kubomi bakho bemihla ngemihla.

I-Whole30: Isikhokelo seentsuku ezingama-30 kwiNzululwazi yezeMpilo kunye nenkululeko yokutya

I-Whole30 yindlela eyaziwayo yokunciphisa umzimba kunye nempilo iyonke, ebhalwe nguMelissa noDallas Hartwig. Le ncwadi yinto elandelayo ethi "Iqala ngokutya," eyaqala uphawu lwendlela yokuphila esempilweni. "I-Whole30" ibandakanya inyathelo ngamanyathelo emiyalelo yokuncipha komzimba kwaye ibandakanya iindlela zokupheka ezininzi. Ababhali bathi indlela yabo ayizukunceda kuphela ekunciphiseni ubunzima, kodwa kulawula ukwetyisa, ukuphucula imeko, kunye nokunyusa amandla omzimba, nawo.

Ikhowudi yokuTyeba kakhulu: Ukuvula iiMfihlelo zelahleko lobunzima

IiHormone zinokudlala indima enkulu kulawulo lobunzima. Kwincwadi ethi "The Obesity Code," umbhali uGqirha Jason Fung uthi iihormones zakho zibambe iqhosha ekufezekiseni nasekugcineni ubunzima obusempilweni. Ngokuka-Fung, ukulawula iihomoni zakho kulawula ngokuzenzekelayo ubunzima bakho. Ufundisa abafundi malunga nokumelana ne-insulin kwaye unikezela ngamanyathelo amahlanu ekhonkrithi yokufezekisa impilo.

Umzimba weyure ye-4: Isikhokelo esingaQhelekanga sokuPhulukana nokuTyeba okuKhawulezayo, isondo esimangalisayo, kunye nokuba namandla angaphezulu komntu

UTim Ferriss uphumelele ngokungaziwayo ngesixa sakhe sokuphumla esithi "I-4-Hour Workweek." Ngoku, ubuyile ekwabelaneni ngendlela ayigcina ngayo imizimba yakhe kunye namandla. "Umzimba weeyure ezi-4" sisikhokelo esithembisa ukukunceda ufikelele kwincopho yezempilo kwiinyanga nje ezintandathu. Uyakwazi ukulala kancinci, utye ngakumbi, womelele, kwaye uphilise ngokukhawuleza. Akukho sisombululo sinye, utsho, kodwa iimfihlo ezivela kwihlabathi liphela ezinokukunika impilo engaphezulu kobuntu.

Ingqolowa Belly: Ukuphulukana nengqolowa, Nciphisa ubunzima, kwaye ufumane iNdlela yakho yokuBuyela eMpilweni

Ungathini ukuba impilo yakho kunye nempumelelo yokuphulukana nobunzima inokuba yeyakho ngokusika nje izinto ezimbalwa kwisidlo sakho? Isazi ngentliziyo uWilliam Davis uthi oku kunokwenzeka kwi "Wheel Belly." Incwadi yakhe yayiyinombolo yokuqala yeNew York Times ethengisa kakhulu kwaye ivelise amaqela amaninzi eendaba ezentlalo. Incwadi isekwe kwisiseko sokuba ingqolowa ngoyena nobangela wokutyeba kakhulu, iswekile ephezulu yegazi, kunye nezinye iziphumo ezibi zempilo. Kuyo, uya kufunda konke malunga nokuba ingqolowa inokuyichaphazela njani impilo yakho kunye nendlela yokufumana kwakhona ulawulo.

Uhlala Ulambile? Yoyisa iminqweno, Phinda uQeqeshe iiSeli zeFat, kunye nokuThoba umzimba ngokusisigxina

"Ijoni lokutyeba kakhulu" UGqr David Ludwig ubhale "Usoloko ulambile?" Ukuphelisa iintsomi zale mihla malunga nokutya ukutya kunye nokuhambisa ubungqina obuqinisekileyo bokulawulwa kobunzima kunye nempilo. Ucebisa ukuba inkqubo yokutyeba isenza ukuba sitye kakhulu, hayi ngenye indlela. U-Ludwig uthi ubangela imetabolism ecothayo kunye neminqweno eyoyikekayo xa uthintela umzimba wakho kumanqatha okutya. Ke, ukuba udiniwe kukuyeka amandongomane, ubisi, kunye nenyama yokwehla kobunzima, ngokuqinisekileyo uya kulonwabela eli cebiso.

Ukutya kukaGqirha uGundry Evolution: Cima iiGenesis ezikubulalayo kunye nomgca wakho wesinqe

Ugqirha Steven Gundry ngugqirha otyandayo ogqirha onesifo sentliziyo. Uyayazi into okanye ezimbini malunga nokuba indlela otya ngayo iyichaphazela njani impilo yakho iphela. Kwi "Dr. Ukutya kukaGundry, "uxelela abafundi ukuba yinto eqhelekileyo ukufumana ukutya ukutya kunye nokunciphisa umzimba kunzima. Imfuza yakho isebenza ngokuchasene nawe ngalo lonke ixesha. Incwadi ibonakalisa uphando olufunyenwe kakuhle kunye neengcebiso, kunye neendlela zokupheka ezingama-70, umcwangcisi wesidlo, kunye nokwenza lula ukutshintsha indlela yokuphila.

Ukutya okungenangqondo: Kutheni le nto sitya ukutya ngaphezu kokuba sicinga

Kuthekani ukuba abenzi bokutya bebephandle ukuze batyebe? Banokuba njalo. Kwaye ku- "Ukutya okungenangqondo," UBrian Wansink, PhD, umlawuli weYunivesithi yaseCornell yokutya kunye neLebhu yeLebhu, ikunika incasa yamaqhinga abo. Uphonononga indlela uphawu kunye nentengiso ezichaphazela ngayo izigqibo zethu zokutya, yintoni egqiba ukuba sikhawuleze kangakanani nokuba sidla kangakanani (isenokungabi yindlala!), Kunye nendlela esinokuthi sifunde ukuziqonda ezi zinto kunye nokuziphatha ukubamisa kwiindlela zabo.

Intloko eyomeleleyo: Isicwangciso seBhulethi sokuSebenzisa amandla eBongo angaSetyenziswanga ukuze usebenze ngokuKrelekrele kwaye ucinge ngokukhawuleza - kwiiveki nje ezimbini

Ukongeza ekwenzeni izigidi zeedola eSilicon Valley, uDave Asprey waphumelela ekulahlekelweni ngaphezulu kweeponti ezili-100. Kwi "Head Strong", u-Asprey ujolise kwindlela yokusebenza ngokuqonda nangokukhawuleza. Ingcebiso yakhe inokusetyenziswa kuyo yonke into, ukusuka kubudlelwane bakho bomsebenzi kunye nobudlelwane phakathi kwabantu ukunciphisa umzimba kunye nempilo.

Ukutya kwakhona kwe-Adrenal: Ukuhamba ngokweCycle yeeCarbs kunye neeProteni ukunciphisa umzimba, iiHormones zeHalance, kunye nokuHamba kuXinzelelo ukuya kwiNkqubela phambili

Imeko-bume yakho, ukhetho lokutya, kunye nenqanaba loxinzelelo konke kudlala indima kwiihomoni nakwisisindo sakho. Kwi- "Adrenal Reset Diet," unokufunda ukusebenzisa inkqubo yakho ye-adrenal ukufezekisa impumelelo yokunciphisa umzimba. Usebenzisa i-carb kunye ne-protein cycling, uGqirha Alan Christenson uqeqesha abafundi ekuphumezeni impilo ye-adrenal, into ayithethayo inokuthi ikhokelele ekunciphiseni ubunzima bomzimba, amandla aphuculweyo kunye nempilo engcono.

Isicwangciso esitsha seFat Flush

"Isicwangciso esitsha seFat Flush" luhlobo oluhlaziyiweyo lwencwadi yenkulungwane yokuqala eyaziwa ngokuba yi "Fat Flush." Kule volumu, uya kufunda indlela yokutya ukulahleka kwamafutha kunye nempilo yobomi. Ibhalwe nguAnn Louise Gittleman, le ncwadi igxile ekunyangeni iipropathi zokutya zedetox kunye neengcebiso malunga nokutya. Kukho izicwangciso zokutya kunye nemenyu, uluhlu lokuthenga, iingcebiso zokunceda uxinzelelo, uphando kunye nokunye.

Sikhetha ezi zinto ngokusekwe kumgangatho weemveliso, kwaye sidwelise izinto ezilungileyo nezingalunganga zazo nganye ukukunceda ubone ukuba yeyiphi eya kukusebenzela kakuhle. Sisebenzisana nezinye zeenkampani ezithengisa ezi mveliso, oko kuthetha ukuba iHealthline inokufumana isabelo semali xa uthenga into usebenzisa amakhonkco angentla.