Ulahlekelwe Ngamafutha eBelly!

Umxholo

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Siyashwabana. Thina Ab Blast. Sijonga iikhabhohdi. Heck, siza kungena phantsi kwemela ukususa i-ab flab.

Ngelishwa, uphando lwakutsha nje lubonisa ukuba ungaqaqanjelwa ude utyhafe kwaye utye de uphelelwe ngamandla, kodwa ukuba iintsuku zakho zizele luxinzelelo, ipakethi emithandathu egqibeleleyo-okanye indawo ephakathi ethambileyo-iya kuqhubeka ikukubaleka. .

Kungenxa yokuba amanqatha kwindawo yesisu asebenza ngokwahlukileyo kunamafutha kwenye indawo emzimbeni. Inonikezelo lwegazi olukhulu kunye nee-receptors ezingakumbi zecortisol, ihormone yoxinzelelo. Amanqanaba eCortisol anyuka kwaye awe imini yonke, kodwa xa uphantsi koxinzelelo oluqhubekayo, inani lehomoni oyivelisayo lihlala liphakanyisiwe. Ngoxinzelelo oluphezulu kwaye, ngenxa yoko, amanqanaba aphezulu e-cortisol, amanqatha amaninzi afakwa kwindawo yesisu kuba kukho i-cortisol receptors apho.

Kodwa i-ab flab ayikuphela kwexabiso oya kulihlawula ngenxa yoxinzelelo olungapheliyo (uhlobo oludalwe ngumtshato oqhawukayo, umsebenzi owuthiyileyo, iingxaki zempilo yakho --kunokuthi, ukuxinezeleka okubangelwa kukuxinana kwezithuthi). Amanqanaba aphezulu e-cortisol aphezulu abulala ii-neurons kwingqondo kwaye aphazamisane ne-neuro-transmitters eziva-ezinjenge-dopamine kunye ne-serotonin-enokuthi ikhokelele kuxinzelelo kunye neemvakalelo zoxinzelelo ngakumbi.

Uxinzelelo ngakumbi = amanqatha amaninzi

Ngamafutshane, umba wonke wamafutha esisu uhamba ngaphaya kwendlela ojongeka ngayo kwi-bikini: Amafutha esinqeni sakho - oko abaphandi bakubiza ngokuba kukutyeba okuphakathi - kunxulunyaniswa namazinga aphezulu esifo senhliziyo, uhlobo lwe-2 yeswekile kunye neentlobo ezininzi zomhlaza. . Kwaye nangona kuyinyani ukuba ufuzo ludlala indima kuhlobo lomzimba (oko kukuthi, nokuba ungaphezulu kwe "apile" kune "pear"), utsho uBrenda Davy, Ph.D., RD, unjingalwazi oncedisayo eVirginia Tech eBlacksburg, "i-genetics ibala kuphela iipesenti ezingama-25-55 zotyekelo lokuphuhlisa ezona zifo zinzima zinxulunyaniswa namanqatha esiswini - intsalela yindlela yokuphila."

Uphando oluqhubekayo kwiYunivesithi yaseCalifornia, eSan Francisco (UCSF), lubonisa ukuba akunamsebenzi nokuba umzimba ubhityile; ukuba amanqanaba oxinzelelo aphezulu, i-ab fat iya kwanda. "Abantu ababizwa ngokuba 'abaphenduli bexinzelelo eliphezulu' [abo bakhupha i-cortisol eninzi ekuphenduleni uxinzelelo kunabanye] banamafutha amaninzi, kungakhathaliseki ubunzima bomzimba," utshilo u-Elissa Epel, Ph.D., unjingalwazi oncedisayo kwisebe lezengqondo. I-UCSF kunye nombhali wezifundo ezininzi zoxinzelelo kunye nokuziphatha kokutya kwabafazi be-premenopausal.

Okona kutya kulungileyo ukuphulukana ne-ab flab

Konke oku kuthetha ukuba kukho indawo enye elula ukuqala: Ukuba ufuna ukulahla amanqatha embindini wakho, qala ngokwazisa ngeendlela zokunciphisa uxinzelelo ezinje ngokucamngca, ukwenza imithambo kunye nokuphefumla okunzulu. Ingqondo / iZiko loNyango lweZonyango e-Chestnut Hill, eMass-esekwe nguHerbert Benson, MD, umbhali Impendulo yokuphumla (Quill, 2000) kunye neengcali kwimiphumo eyingozi yoxinzelelo - isebenzisa zonke ezi ndlela kwiprogram yayo ye-Lighten Up, apho abathathi-nxaxheba bafunda ukulawula uxinzelelo olubangela utshintsho lwehomoni oludlala indima ekuzuzeni ubunzima.

Inkqubo yeLighten Up inenye into ebalulekileyo ekuphumeleleni kokunciphisa umzimba: Abathathi-nxaxheba balandela ukutya kweMeditera, egxininisa ukutya okunesondlo njengentlanzi, amandongomane nembewu, iinkozo ezipheleleyo, iimbotyi, iziqhamo kunye nemifuno. Ngokungafaniyo nokutya okuqhelekileyo kwaseMelika, isicwangciso sokutya iMeditera sisusa okanye sinciphise amafutha agcweleyo kunye nokutya okugqityiweyo kwaye kubandakanya inani eliphakathi lamafutha asempilweni, ngakumbi i-omega-3 ebalulekileyo yeoli acid. (Eyona mithombo ilungileyo ye-omega-3s ziintlanzi ezinamafutha ezinje nge salmon, herring, sardines kunye ne mackerel; ukuba awuyithandi intlanzi, zama i-flaxseed okanye i-walnuts.)

Ukutya kweMeditera kubonakala kunokuthi abaphandi babize impembelelo echasayo kwiinkqubo ezininzi kunye namalungu omzimba wethu, oku kuthetha ukuba ilwa nemiphumo eyonakalisayo yoxinzelelo olungapheliyo.

Ukutya okuyinyani koxinzelelo

Ukutya okubizwa ngokuba "kukutya okuthuthuzelayo" (ukutya okunekhabhohayidrethi okunjengeekuki, isonka kunye nepasta) kunokukunceda uzive uzolile okwethutyana, kodwa qhubeka ngononophelo "Lumka 'Intuthuzelo yeeCarbs'). Ixesha elingaphezulu, ixabiso oza kulihlawula ukuzama ukunciphisa uxinzelelo lwakho nge-fiber esezantsi, ukutya okuphezulu (kunye nekhalori ephezulu) kukutya okunamafutha esiswini.

Kuphononongo lwakhe lwamva nje, u-Epel wafumanisa ukuba amadoda nabasetyhini abatya kakhulu ekuphenduleni uxinzelelo babenamanqanaba aphezulu e-insulin kunye ne-cortisol, ephakamisa umngcipheko wabo wezifo ezimandundu, kubandakanya nesifo seswekile.

Izakha-mzimba ezibonisa esona sithembiso kupheliso loxinzelelo lwexesha elide lilitye eliphambili lesidlo seMeditera: i-omega-3 fatty acids. Njengokungaqhelekanga njengokuvakalayo, ukufumana ngaphezulu kwala mafutha "alungileyo" kunxulunyaniswa nokwehliswa kwamafutha omzimba, kubandakanya amafutha esiswini. Izifundo ezininzi zamva nje zibonisa ukuba ukutya i-omega-3 fat kunganciphisa ukuphuma kwenye yehormone yoxinzelelo, i-epinephrine (aka adrenaline).

Ngelixa iingcali zisazi ukuba amanqanaba aphezulu e-cortisol anegalelo ekuqokeleleni ngokungaqhelekanga kwamafutha esiswini kunye nokukhula okulandelayo kwezifo ezisongela ubomi, abakafiki nesikhonkwane somlingo sokususa itayara yakho yokugcina. Kwixesha elide, ukwamkela imikhwa enjengokuzilolonga rhoqo, iindlela zokuphumla kunye nokutya okuneendlela zeMeditera zizitshixo ekudaleni impilo esempilweni, eyonwabisayo- kwaye ayisiyiyo nje indlela yokuphelisa i-flab!

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