Fake skinny: yintoni, kutheni kusenzeka kwaye kufuneka wenze ntoni
Umxholo
- Kutheni le nto isenzeka
- Indlela yokunciphisa amanqatha
- Indlela yokunyusa ubunzima bemisipha
- Imenyu yokukhetha i-fake skinny
Igama elithi ulusu olucekeceke luhlala lusetyenziselwa ukuchaza abantu abangatyebanga kakhulu, kodwa abanesalathiso esinamafutha aphezulu emzimbeni, ngakumbi ukuqokelelwa kwamafutha kummandla wesisu, kunye namanqanaba asezantsi obunzima bemisipha, nto leyo ekhokelela ekwandeni kwamathuba okuba neengxaki ezifana cholesterol ephezulu, isifo seswekile kunye namafutha esibindi.
Ke, kubalulekile ukuba ulusu olucekeceke luthathe imikhwa elungileyo yezempilo ukunciphisa inani lamafutha emzimbeni kunye nokwandisa ubunzima bemisipha, ukuthintela iingxaki. Ke kuyacetyiswa ukuba uziqhelanise nokuzilolonga rhoqo kwaye ube nokutya okusempilweni kunye nokulinganisela, ekukhethwa ukuba ube sisityebi kwiiproteni kunye namafutha alungileyo.
Kutheni le nto isenzeka
Ukunyuka kwenqanaba lamafutha omzimba ngaxeshanye ukuba ubunzima bulungele ubudala kunye nobude bunokwenzeka ngenxa yemfuzo, kungenxa yokuba abanye abantu banezinto ezincinci ezitshintshiweyo kwimathiriyeli yemfuza ethanda amanqatha asekhaya.
Nangona kunjalo, i-genetics ikwachukunyiswa yindlela yokuphila, enje ngokwenza umthambo kunye nokutya. Ukutya okungenampilo, okunotyebile kwiswekile, iikhabhohayidrethi kunye namafutha kukwafuna ukuqokelelwa kwamanqatha emzimbeni, ukongeza ekunyuseni umngcipheko wokuba nezifo kunye nokwenza kubenzima ukufumana ubunzima bemisipha.
Ukunqongophala kokusebenza komzimba, okwaziwa njengokungasebenzi komzimba, kukwafuna ukuzuza okunamafutha, kuba imetabolism yomzimba ayitshintshi ethanda ukutshiswa kwamafutha kunye nokusetyenziswa kwaloo mafutha njengomthombo wamandla. Ukongeza, ukuhlala nje ungenzanga nto kwenza kube nzima ukufumana ubunzima bemisipha, kukhokelela kubunzima obuqhelekileyo kunye nokwanda kwenani lamafutha.
Ke, xa kukho iimpawu ezinokuthi zihambelane nolusu olucekeceke, kubalulekile ukuba umntu adibane nesondlo ukuze uvavanyo lobume bomzimba lwenziwe nge-bioimpedance okanye kuvavanyo lwamaqhekeza esikhumba, ukongeza kuvavanyo yegazi, njenge-cholesterol iyonke kunye namaqhezu kunye nomthamo weevithamini kunye neeminerali.
Jonga kule vidiyo ilandelayo isebenza njani kuvavanyo lwe-bioimpedance:
Indlela yokunciphisa amanqatha
Ukunciphisa inani lamafutha ngaphandle kokuphulukana nobunzima obukhulu kwaye unokuthanda ukuzuza ubunzima bemisipha, kubalulekile ukuba umntu alandele ukutya okunama-carbohydrate amancinci kunye nenani elikhulu leeproteni kunye namafutha alungileyo, njengoko kunokwenzeka ukukhuthaza ukutshiswa kwamafutha Ngelixa uthanda ukufumana inzuzo yemisipha.
Ukutya okunotyebileyo kumanqatha alungileyo ngamandongomane, amandongomane, iimbewu, iavokhado, ikhokhonathi kunye neoyile yomnquma, kwaye kufuneka ityiwe kunye nokutya okunee carbohydrate okanye iiprotein kwizidlo ezingenamqolo, kusetyenziswa indibaniselwano efana nezi: iziqhamo + amandongomane, isonka + ibhotolo yamandongomane, ivithamini yeavokhado kunye neyogathi + imbewu kunye nechia.
Ukongeza, kubalulekile ukuziqhelanisa nomsebenzi oqhelekileyo, kuba kunokwenzeka ukuba ukwehla kobunzima kunye nokufumana izihlunu kunokwenzeka ngendlela esempilweni.
Nantsi indlela yokwazi inani elifanelekileyo lamafutha omzimba.
Indlela yokunyusa ubunzima bemisipha
Ukufumana ubunzima bemisipha, kubalulekile ukwenza imisebenzi yomzimba yonke imihla, kuyacetyiswa ukuba wenze imisebenzi yomzimba yokuzivocavoca kunye noqeqesho lwamandla, njengokuqeqesha ubunzima kunye uqamlezo, umzekelo, njengoko zizezona zivuselela i-hypertrophy kunye nokomeleza izihlunu.
Ukongeza, kubalulekile ukusebenzisa ukutya okunotye kakhulu kwiiproteni kunye namafutha endalo kuko konke ukutya kosuku, kubandakanya ukutya okulula, njengoko oku kuthanda ukubuyiswa kwemisipha kunye nokwanda kobunzima bomzimba. Ke, ukhetho olufanelekileyo kukubandakanya itshizi kunye namaqanda kwizidlo, kwaye uhlala usitya isixa esihle senyama, intlanzi okanye inkukhu kwisidlo sasemini kunye nesangokuhlwa.
Kubalulekile ukuba ukhumbule ukuba ukutya iziqhamo kunye nemifuno kufanelekile ukuze umzimba usebenze kakuhle kunye nokubonelela ngeevithamini kunye neeminerali ezivumela ukukhula kwemisipha.
Imenyu yokukhetha i-fake skinny
Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu yomfana onolusu ukufumana ubunzima bemisipha kunye nokulahlekelwa ngamanqatha:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 indebe yekofu kunye nobisi + 2 izilayi zesonka esipheleleyo + 1 iqanda + ushizi | 1 iyogathi + 1 itapioca yenkukhu kunye noshizi | 1 indebe yobisi lwecocoa + 2 amaqanda aqhekezayo + 1 iziqhamo |
| I-snack yasekuseni | Iapile e-1 + i-chestnuts eyi-10 | Iglasi enye yejusi engenashukela + ngamandongomane angama-20 | Ibhanana e-1 ecoliweyo + 1 icephe ibhotolo yamandongomane |
| Isidlo sasemini isidlo sangokuhlwa | Iipuniwe ezi-3 zerayisi + amacephe ama-2 eembotyi + 1 i-steak ephakathi + isaladi eluhlaza + 2 i-kiwis | inkukhu ipasta kwitumato isosi + imifuno esuswe kwioli yeoyile + 1 iorenji | Intlanzi eyosiweyo + iitapile ezibilisiweyo + Iipuni ezi-3 zerayisi |
| Ukutya okusemva kwemini | iyogathi ene-chia + 1 tapioca eneqanda | I-banana smoothie kunye nepunipoon enye ye-peanut butter + i-2 tablespoons ye-oats | 1 indebe yekofu kunye nobisi + 2 izilayi zesonka esipheleleyo + 1 iqanda + ushizi |
Kubalulekile ukuba ukhumbule ukuba eyona nto ilungileyo kukuba ubungakanani kunye nokuhanjiswa kokutya kukhokelwe yingcali yesondlo, ngokweemfuno zomntu ngamnye.
Jonga le vidiyo ilandelayo ukuze ufumane ezinye iingcebiso zokufumana ubunzima bemisipha:
Amanqaku Anomdla
I-Lactogen yoMntu oCwangcisiweyo: Yintoni enokukuxelela yona malunga nokukhulelwa kwakho
