Ukuphulukana njani nesisu kwinyanga e-1
Umxholo
- 1. Yenza umthambo
- 3. Sela iti eluhlaza
- 4. Sela iviniga yeapile cider
- 5. Yitya ukutya okutyebileyo kwifayibha enyibilikayo
- 6. Yitya iprotheni eninzi
- 7. Yitya intlanzi
- 8. Susa iswekile
- 9. Zama ukwenza ukutya okukhawulezileyo
- Yintoni ongayityiyo
- Kufuneka wenze ntoni ukuze ungabeki ubunzima kwakhona
Ukwehlisa umzimba kunye nokulahla isisu kwinyanga e-1, kuya kufuneka wenze imithambo ubuncinci kathathu ngeveki kwaye ube nokutya okuthintelayo, usebenzisa ukutya okuncinci okuneswekile kunye namafutha, ukuze umzimba usebenzise amandla aqokelelweyo ngohlobo lwamafutha.
Kubalulekile ukuba ubhale phantsi izizathu zokuba kutheni ufuna ukuphulukana nesisu, ukuze ugcine ujoliso kwinjongo yokugqibela, ulinganise umjikelo wesisu, uthathe imifanekiso yenkqubela yakho kwaye ube nesikali sokuzilinganisela kube kanye ngeveki, kuba Ngale ndlela unokufumana uluvo kunye nezibonelelo zokuzilolonga kunye nokutya.
Eyona nto ilungileyo kukubonisana nogqirha ukwenza uvavanyo lwezempilo ngaphambi kokuqala imisebenzi ebonakalayo, ekufuneka yenziwe phantsi kwesikhokelo sikatitshala womzimba kunye nokutya nesondlo ngendlela eyahlukileyo yokufezekisa iinjongo ngendlela ejolise kuyo kunye esempilweni.
Ezinye iindlela ezinokukunceda ukunciphisa umzimba kwaye ulahle isisu kwinyanga e-1 zezi:
1. Yenza umthambo
Isicwangciso esiliqili sokukhawulezisa imetabolism yokuphulukana nesisu kukusebenzisa ipepile ye-cayenne etyebile kwi-capsaicin, into ene-thermogenic esebenza ngokwandisa ukutya kunye nenkcitho ye-caloric, ethanda ukulahleka kobunzima kunye namafutha esisu. Ukongeza, i-capsaicin evela kwipayipi ye-cayenne inokunceda ukunciphisa indlala ngokunceda ukutya kancinci kulo lonke usuku.
Indlela elungileyo yokusebenzisa ipepile ye-cayenne kukongeza ipiniki kwilitha yamanzi kwaye uyisele emini, ulumke ungagaleli kakhulu, kuba isiselo sinokufumana iziqholo kakhulu.
Olunye ukhetho kukubeka 1 icephe (lekofu) yecayenne pepper powder kwilitha enye yeoyile ye-oyile kwaye uyisebenzise ukulungiselela isaladi.
Kwimeko yabantu abaneengxaki zokutshiswa sisilonda okanye isisu, umntu unokuzama ukuthatha iti yejinja nesinamon emini, ngaphandle kweswekile, kuba iyanceda ukutshisa amanqatha.
Ukongeza, umntu kufuneka asele ubuncinci i-2 yeelitha zamanzi ngosuku, ongeze amathontsi ambalwa emon ukuze aphuculise incasa kwaye aphephe iijusi kunye netiye zeshishini.
3. Sela iti eluhlaza
Iti eluhlaza inokunceda ukunciphisa amanqatha esiswini kuba ineekati, i-caffeine kunye ne-polyphenols ekubunjweni kwayo eneempawu ze-thermogenic, enceda ukukhawulezisa imetabolism, ebangela ukuba umzimba uchithe amandla amaninzi, uncede ukuphulukana nesisu.
Eyona nto ilungileyo kukusela i-3 ukuya kwi-5 yeekomityi zeti eluhlaza ngosuku lokukunceda uphulukane nesisu sakho. Jonga indlela yokulungisa iti eluhlaza ukunciphisa umzimba.
4. Sela iviniga yeapile cider
Iviniga yeApple ityebile kwizinto ezinxamnye ne-antioxidant kunye ne-anti-inflammatory ezinceda ukwandisa ukupheliswa kwamanqatha kunye nokuthintela ukuqokelelana kwawo, ke oko kunokukunceda ulahlekelwe sisisu.
Ukutya iviniga yeapile cider, ungathambisa iipunipoyi ezi-1 ukuya kwezi-2 ze-apile cider iviniga kwiglasi yamanzi kwaye uyisele imizuzu engama-20 ngaphambi kwesidlo sakusasa, isidlo sasemini okanye isidlo sangokuhlwa. Kubalulekile ukuba uhlambe umlomo wakho okanye usele amanzi emva kokutya iviniga yeapile cider ukunqanda ukonakalisa amazinyo akho.
Bona ezinye izibonelelo zeapile cider iviniga kunye nendlela yokuyisebenzisa.
5. Yitya ukutya okutyebileyo kwifayibha enyibilikayo
Imicu yokutya esinyibilikayo inokukunceda uphulukane namanqatha esisu kwaye ubandakanye i-oats, irhasi, iflakisi, intsholongwane yengqolowa, iimbotyi, ihlumelo lebrussels, i-broccoli ephekiweyo, iavokhado, ipere kunye neapile kunye nexolo, kuyacetyiswa ukuba utye 1 ukhonza ifayibha nganye iiyure ezintathu, umzekelo.
Le micu inyibilikayo inyusa imvakalelo yokuhlutha emva kokutya, enceda ukutya kancinci emini, ukunceda ukunciphisa umzimba kunye nokulahleka kwesisu. Ukongeza, ezi fayibha zifunxa amanzi ekudleni, ukulwa ukuqhina, ukunciphisa ukudumba kwesisu kunye nokuphucula ukusebenza kwamathumbu. Jonga uluhlu olupheleleyo lokutya okuphezulu kwefayibha.
6. Yitya iprotheni eninzi
Ukutya okutyebileyo kwiprotein, okufana nentlanzi, inyama engacacanga kunye neembotyi, zilungele ukunceda ukuphulukana nesisu kunye nesinqe kuba zonyusa ukukhutshwa kwehomoni ye peptide eyanciphisa ukutya kwaye ikhuthaze ukugcwala, ukongeza kwinqanaba lokunciphisa umzimba kunye nokunceda ukugcina ubunzima izihlunu ezinqinileyo ngexesha lokulahleka kobunzima.
Olunye uphononongo lubonisa ukuba abantu abatya iiprotein ezininzi bathambekele ekubeni namafutha esisu angaphantsi kunalawo atya ukutya okuneprotein ephantsi.
Isiphakamiso esikhulu sokwanda kokutya iiprotheyini kukubandakanya inxenye yeprotheni enje ngamaqanda ama-2 abilisiwe, i-1 itoti yetyhuna emanzini okanye inxenye enye yenyama engacacanga enje ngesifuba senkukhu okanye ulusu olubilisiweyo okanye intlanzi eyosiweyo yesidlo sasemini kunye nesangokuhlwa, Kunye nokugcwalisa ipleyiti ezele ziisaladi ezinokuhlala zihluka.
7. Yitya intlanzi
Iintlanzi ezinje nge salmon, herring, sardines, mackerel kunye ne anchovies zityebile kwi-omega 3 enceda ukunciphisa amafutha esiswini kwaye, ke, kufuneka ibandakanywe ekudleni ukuze kuphulukane nesisu.
Eyona nto ilungileyo kukutya ezi ntlanzi ubuncinci ama-2 ukuya kuma-3 amaxesha ngeveki, okanye usebenzise isongezelelo se-omega 3, ngokukhokelwa ngugqirha okanye ngumboneleli wesondlo. Jonga zonke izibonelelo ze-omega 3.
8. Susa iswekile
Iswekile emva kokungenisa ijika ibe ngamandla agcinwa ngohlobo lwamafutha, ikakhulu esiswini. Ukongeza, iswekile ine-caloric kakhulu kwaye ke ukuyisusa ekutyeni kukunceda ukunciphisa umzimba kwaye ulahle isisu.
Isicwangciso esiliqili kukuyeka ukongeza iswekile ekutyeni, ikofu, ijusi kunye nobisi, kodwa kubalulekile ukuba ufunde iilebheli kuba iswekile ikhona kukutya okuninzi. Jonga indlela iswekile enokufihlwa ngayo ekutyeni.
Ukusetyenziswa kweswekile nako kuyadimazeka, kuba ziqulathe iityhefu ezonakalisa ukuthoba umzimba. Nangona kunjalo, ukuba umntu akakwazi ukumelana neelekese, banokuzama uStevia, oyiswiti yendalo, okanye asebenzise ubusi, kodwa ngexabiso elincinci.
Bukela le vidiyo ilandelayo ukuze ufumane ukuba yeyiphi enye into onokuyenza ukuze uphulukane nesisu kwinyanga e-1:
9. Zama ukwenza ukutya okukhawulezileyo
Ukuzila ukutya okungapheliyo yindlela yokutya evumela umzimba ukuba usebenzise oovimba njengombane wamandla, kwaye unokwenziwa iiyure ezili-12 ukuya kwezi-32 ungatyanga.
Olu hlobo lokuzila lunokukunceda ulahlekelwe sisisu, ukongeza ekunciphiseni ukunganyangeki kwe-insulin, ukuphucula uhlobo lwe-2 yeswekile kunye nokuguqula i-prediabetes.
Nangona kunjalo, ukuzila ukutya okwexeshana, umntu kufuneka abonane nogqirha okanye ugqirha wezondlo ukukhokela indlela echanekileyo yokwenza oko kwaye ukuba umntu akanangxaki kwezempilo, ukuzila ukutya okwexeshana kuyaphikiswa.
Kwiphepha lethu ipodcast Isazi sezondlo uTatiana Zanin, ucacisa amathandabuzo aphambili malunga nokuzila ukutya okokoko, ziziphi izibonelelo zawo, ungayenza njani kwaye utye ntoni emva kokuzila ukutya:
Yintoni ongayityiyo
Ukuphulukana nesisu ngokukhawuleza, ukongeza kwisondlo esifanelekileyo kunye nokuzilolonga umzimba, kuya kufuneka uphephe:
- Ukutya okuphezulu kumanqatha njengokutya okwenziweyo nokwenziweyo, imajarini, iikeyiki, iicookies ezifakiweyo, ipoporn kunye nee-noodles ezikhawulezayo, umzekelo;
- Iziselo ezinxilisayo kuba zinceda ukuqokelela amanqatha esiswini;
- Ukutya okuneswekile eninzi ezinjengeesiriyeli zesidlo sakusasa, iziqhamo eziswiti, igranola okanye iijusi ezenziweyo;
- IiCarbohydrate njengesonka, umgubo wengqolowa, iitapile kunye neebhatata.
Ukongeza, xa upheka, umntu makakuphephe ukusebenzisa i-canola, umbona okanye iioyile zeoyile kwaye endaweni yeoyile yekhokhonathi esempilweni kwaye inokunceda ukunciphisa amafutha esiswini.
Kufuneka wenze ntoni ukuze ungabeki ubunzima kwakhona
Ukuze ungabeki ubunzima kwaye uzuze isisu, kubalulekile ukuqhubeka nokuzilolonga rhoqo, ukugcina ukutya okunempilo kunye nokutshintsha, xa kunokwenzeka, ukutya okuneemveliso kunye nokutya okuneswekile ngokutya kwendalo.
Kwimeko apho umntu atyebe kakhulu, landela ugqirha, isondlo sokutya ukuphumeza ukuthoba umzimba okunempilo kunye nomhlohli ngokwasemzimbeni ukukhokela ukuziqhelanisa nokuzilolonga komzimba ngokwahlukeneyo nokukhusela ukwenzakala. Ngamanye amaxesha, kunokuba yimfuneko ukusebenzisa iziyobisi ukunciphisa umzimba okucetyiswa ngugqirha wezonyango.
Jonga kwakhona inkqubo epheleleyo yokuphulukana nesisu kwiveki e-1.