Ukutya okukhawulezayo kwemetabolism: yintoni, uyenza njani kunye neemenyu

Umxholo

• Izigaba zokutya kwemetabolism
• Imenyu yeNqanaba 1
• Imenyu yesiqendu 2
• Imenyu yeNqanaba 3

Ukutya okukhawulezayo kwe-metabolism kusebenza ngokukhawulezisa imetabolism kunye nokwandisa inkcitho yeekhalori emzimbeni, enceda ekunciphiseni umzimba. Le ndlela yokutya ithembisa ukuphelisa ukuya kuthi ga kwi-10 kg kwinyanga enye, kwaye inesicwangciso sokutya ekufuneka silandelwe iiveki ezi-4.

Ukucothisa kwemetabolism kungoyena nobangela wokungaphumeleli kokutya okutyayo, nokuba unesondlo esifanelekileyo kunye nokuziqhelanisa nokuzilolonga. Ke, kuyimfuneko ukonyusa imetabolism yokwehla kobunzima ukuze kuqhubeke.

Le ndlela yokutya, njengayo nayiphi na enye, kufuneka ikhokelwe ngoncedo lwesondlo, kuba kufuneka ilungiswe kwimbali yezempilo yomntu ngamnye.

Izigaba zokutya kwemetabolism

Iveki nganye yokutya kokutya emzimbeni yahlulwe yangamanqanaba ama-3, ngenjongo yokulawula iihormone zoxinzelelo, uxinzelelo lwegazi, ukonyusa amajoni omzimba nokukhawulezisa ukutshiswa kwamafutha.

Ukutya ekuphela kwento engenakutyiwa kuyo yonke le nkqubo yokutya ziilekese, iijusi yeziqhamo, iziqhamo ezomisiweyo, iziselo ezibandayo, iziselo ezinxilisayo, ikofu kunye neemveliso ezinegluten okanye i-lactose.

Imenyu yeNqanaba 1

Eli nqanaba lokutya okukhawulezayo kokutya emzimbeni kuhlala iintsuku ezi-2 kwaye injongo kukulawula iihormoni ezilawula isitokhwe esinamafutha emzimbeni.

• Isidlo sakusasa: I-Oat smoothie kunye namajikijolo okanye i-1 tapioca nge-chickpea paste. Izithako zeVitamin: I-1/2 yekomityi ye-oats engenagluteni, ikomityi ye-1/2 yeblueberry, istrawberry kunye nomxube we-blackberry, 1 i-apile encinci, ijinja enye, iminti kunye necube
• Isidlo sasemini: Isiqhamo esi-1: iorenji, iguava, ipapaya, ipere, imango, iapile, itangerine okanye isilayi esi-1 sepayinapile okanye ivatala.
• Isidlo sasemini: Isaladi kunye nemifuno kunye nemifuno ngokuthanda okunongwe ngelamuni, ijinja kunye nepepile + 150 g yenkuku esongelwe nge-broccoli + 1/2 indebe yequinoa ephekiweyo.
• Isidlo sasemini: I-1/2 yekomityi ye-watermelon edikiweyo + 1 ithisipuni yejusi yelamuni OKANYE isilayi se-1 senanapple.
• Isidlo sangokuhlwa: Isaladi ngamagqabi kunye nemifuno + i-100 g ye-fillet eyosiweyo + i-4 yeepuni zerayisi emdaka kunye ne-zucchini egayiweyo okanye i-tortilla e-1 epheleleyo kunye nesaladi + 1 iapile.

Ngeli xesha lesigaba, akuvumelekanga ukusebenzisa zonke iintlobo zamafutha, nokuba ngamafutha alungileyo afana neoyile yomnquma.

Imenyu yesiqendu 2

Eli nqanaba likwahlala iintsuku ezi-2 kwaye injongo kukwandisa ukutshiswa kwamafutha amadala, ekunzima ukuwasusa ngokutya okuqhelekileyo.

• Isidlo sakusasa: I-3 emhlophe okanye ebilisiweyo yeqanda emhlophe, enongwe ngetyuwa, i-oregano kunye neparsley.
• Isidlo sasemini: Amacwecwe ama-2 ebisi le-turkey kunye nekhukhamba okanye iipuniwe ezi-2 zetyhuna enkonkxiweyo emanzini enkonkxiweyo + iziqu zefennel ngokuthanda.
• Isidlo sasemini: Isaladi yeArugula, lettuce emfusa kunye nekhowa + 1 ipepile egalelwe inyama yenkomo yomhlaba OKANYE i-100 g yentsimbi yetyhuna efakwe ipepile yecayenne.
• Isidlo sasemini: Iisilayi ezi-3 zenyama egcadiweyo + yeekhukhamba ezisikiweyo zaba zizinti ngokuthanda.
• Isidlo sangokuhlwa: I-1 ipleyiti yesobho senkukhu esine-shredded kunye ne-broccoli, iklabishi, chard.

Kweli nqanaba, ukongeza kumanqatha, kukwavumelekile ukusebenzisa ii-carbohydrate kunye neenkozo ezifana neembotyi, ii-chickpeas kunye neembotyi zesoya.

Imenyu yeNqanaba 3

Inqanaba lokugqibela lokutya okukhawulezayo kokutya emzimbeni kuhlala iintsuku ezi-3 kwaye kujolise ekwandiseni ukutshiswa kwamafutha, kungekho maqela okutya angavumelekanga.

• Isidlo sakusasa: I-1 ye-toast engenagluten kunye ne-1 iqanda eliqhekekileyo elinongwe nge-oregano kunye netyuwa encinci + 1 iglasi yobisi lwe-alimondi ebethiweyo ngeepunipoli ezi-3 zeavokhado.
• Isidlo sasemini: Iapile e-1 ecoliweyo enesinamon okanye umgubo wecocoa OKANYE iziqu zeseleri ngebhotolo yeamangile.
• Isidlo sasemini: Imifuno kunye nemifuno yemifuno + i-150 g salmon okanye i-fillet yenkukhu eyosiweyo + 1 ipesika.
• Isidlo sasemini: 1 indebe yamanzi ecoconut + ikota yekomityi eluhlaza, i-chestnut engagalelwanga, ii-walnuts okanye iiamangile.
• Isidlo sangokuhlwa: Ilethisi, amakhowa kunye nesaladi yetumato + ½ indebe yequinoa ephekiweyo + iipunipo ezi-4 zenyama ecoliweyo ecoliweyo eneminquma.

Emva kokugqiba iintsuku ezisi-7 zokutya, izigaba kufuneka ziqaliswe kwakhona de kube kugqitywe iintsuku ezingama-28 zokutya. Emva kweli xesha, ukutya okuthintelweyo ngexesha lokutya kufuneka ngokuthe ngcembe kubuyele ekutyeni, ukuze ukutyeba kungabuyi.

Le ndlela yokutya yenziwa yingcali yesondlo yaseMelika uHaylie Pomroy, kwaye ingafunyanwa kwincwadi ethi The Diet of Fast Metabolism. Ukongeza ekunciphiseni ubunzima, umbhali uthi ukutya kukonyusa ubunzima bemisipha, ukulawula iihomoni kunye nokuphucula impilo.

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