Iiresiphi zokunceda ukonyusa iMetabolism yakho ngokulungileyo

Umxholo

• Injani ukubonakala ibhaskiti yokunyusa umzimba
• Velisa
• Iiproteni
• Ukutya kwePanty
• Izinongo neeoyile
  
• I-Salmon ene-blueberry glaze
• Izithako:
• Imikhombandlela:
• Inkukhu kunye ne-berry isaladi ecoliweyo
• Izithako:
• Imikhombandlela
• I-Kale kunye ne-butternut squash isaladi kunye nequinoa
• Izithako:
• Imikhombandlela:
• Iikomityi zebhotela yetshokholethi emnyama
• Izithako
• Imikhombandlela
• I-metabolism-yokunyusa i-smoothies ezimbini
• IMatcha smoothie
• Izithako:
• Imikhombandlela:
• Ibhotolo yebhotolo kunye nejeli smoothie
• Izithako:
• Imikhombandlela:
• Indlela yokuhlangabezana neemfuno zomzimba wakho
• 1. Yenza umthambo rhoqo
• 2. Qhubeka neprotein
• 3. Kuphephe ukunciphisa ukutya ikhalori
• Ukutyikitya umzimba wakho une-metabolism ethobekileyo
  

Qalisa imetabolism yakho kule veki

Usenokuba ukhe weva ngokutya ukutya okunemetabolism-kodwa ukutya oku kusebenza njani? Ukutya ayisiyokukhulisa nje kuphela ukukhula kwemisipha okanye ukubonelela ngamandla ukuze uqiniseke ukuba utshisa iikhalori.

Kukho imigangatho engakumbi kwindlela olu lwalamano olusebenza ngayo, kanye phantsi kwazo zonke iindlela ezingabonakaliyo umzimba wakho ukuphatha ukutya kwakho. Ngaphandle kokuhlafuna, xa umzimba wakho uhambisa, usetyisa, kwaye uthatha into oyityayo (kunye, ukugcina amanqatha), isabeka ukusebenza kwemetabolism.

Cinga ngomzimba wakho njengemoto. Ukuhamba kwakho kakuhle kuxhomekeke kwizinto ezininzi: indala kangakanani (iminyaka yakho), uyikhupha kangaphi (umthambo), ukugcinwa kwamalungu ayo (ubunzima bemisipha), kunye negesi (ukutya).

Kwaye njengokuba umgangatho wegesi ohamba ngemoto unokuchaphazela ngayo ukuhamba, umgangatho wokutya okutyayo unokuchaphazela yonke indlela umzimba wakho obaleka ngayo.

I-Metabolism ichaza iinkqubo zeekhemikhali ezenzeka emzimbeni wakho ukuze uhlale uphila kwaye ukhula. Ikwamisela kwakhona inani leekhalori ozitshisayo ngosuku olunye. Ukuba umzimba wakho unemetabolism ekhawulezayo, itshisa iikhalori ngokukhawuleza. Kwaye ngokuchaseneyo nokucothisa kancinci. Njengokuba sikhula, sihamba ngokucotha umqulu wethu obangela ukuba ezi nkqubo ze-metabolic zicothe.

Oko akuthethi ukuba kufuneka utye kuphela ukutya okupheleleyo okanye ube kukutya okungqongqo. Emva kwakho konke, ukutya ukutya okufanayo kwiintsuku ezingama-30 kunokubangela ukuba umzimba wakho uzive udangele okanye ulimaze ubudlelwane bakho nokutya. Kuthetha ukuba imetabolism yakho inokuxhamla ngokutshintshela kukutya okuphezulu.

Ukuba ulungele ukunika umzimba wakho ukuhlaziywa okuhle kokutya kunye nokutya, landela uluhlu lwethu lokuthenga iveki. Nantsi ukupheka isaqhwithi ekhitshini ukuze imetabolism yakho iqhubeke isebenza kumgangatho.

Injani ukubonakala ibhaskiti yokunyusa umzimba

Ezi zithako zikhethwe engqondweni ukulungiselela ubhetyebhetye, ukufikeleleka, kunye nokulula-okuthetha ukuba ufuna ukubetha iiresiphi zakho ezinesondlo, zokuphucula imetabolism, unako!

Uluhlu olungezantsi zizithako kwisitokhwe se-pantry yakho, kodwa sicebisa ukuphinda-phinda (okanye ukuphindaphinda kathathu) kunye nokulungiselela ngaphambili ukuze ungakhathazeki malunga nento oza kuyitya iveki yonke!

Velisa

• iiblueberries
• Iirobhothi
• kudala
• I-squash yangaphambi kokunqunqa
• itswele emhlophe
• iRoma
• ilamuni

Iiproteni

• islamoni
• inkukhu

Ukutya kwePanty

• imaple syrup
• I-Dijon lwesardard
• ioyile yeavokhado
• iwayini ebomvu i-vinaigrette
• pecans
• Iicranberries ezomileyo
• ibha yetshokholethi emnyama
• isicatshulwa sevanilla
• coconut butter
• matcha umgubo

Izinongo neeoyile

• ityuwa
• ipelepele
• allspice
• ijinja

I-Salmon ene-blueberry glaze

Ezinye zezona zitya zimnandi zezi zidala incasa enamandla ngesixa esincinci sezithako.

Esi sidlo sithatha incasa entsha, yendalo yesalmon ebanjisiweyo yasendle kwaye siyiphakamise ngobumnandi beeblueberries. Yongeza izithako ezimbalwa ukuzizisa kunye kwaye unesidlo esihle nesibabazekayo.

Ikhonza: 2

Ixesha: Imizuzu engama-20

Izithako:

• enye ye-8-ounce yokubamba i-salmon yasendle
• ijusi ye-1/2 lemon
• 1 indebe yeblueberries
• 1 tbsp. imaple syrup
• 1 tsp. allspice
• 1 tsp. ijinja

Imikhombandlela:

1. Ukucwilisa i-oven ukuya kuma-400ºF.
2. Kwiphepha lokubhaka elixhonywe ngephepha lesikhumba, yongeza i-salmon yolusu-ecaleni.
3. Cinezela ijusi yelamuni ngaphezulu kwesalmon, ufefe ityuwa nepepile ukuze uyingcamle, kwaye ubhake imizuzu eli-15 okanye de kube salmon iflakes ngokulula ngemfoloko.
4. Ngelixa isalmon ibhaka, yongeza iiblueberries kunye nesiraphu yemephu kumbiza encinci ngaphezulu kobushushu obuphakathi kwaye uxhokonxe ngamanye amaxesha. Vumela umxube udibanise de kube ulwelo lucuthwe ngesiqingatha.
5. Susa ekushiseni kwaye ugxobhoze kwi-allspice kunye ne-ginger.
6. Ngokusasaza i-salmon kwaye ngenyameko phezulu kunye ne-blueberry glaze.
7. Khonza ngecala lekholifulawa irayisi okanye isaladi kwaye uyonwabele!

Inkukhu kunye ne-berry isaladi ecoliweyo

Into ebalulekileyo yokwenza isaladi egqibeleleyo kukulinganisa kungekuphela ubungakanani bezithako, kodwa kunye neencasa. Ngale saladi, incasa emnandi yeebhalansi zenkukhu kakuhle kunye ne-asidi eqaqambileyo yamajikijolo.

Emva kokudibanisa ezi zinto kunye nezinye izithako ngaphezulu kwebhedi yamaRoma, unesaladi elungeleleneyo egcwele iincasa ezahlukeneyo ngokuqinisekileyo ukukonwabisa iincasa zakho kunye nokwanelisa indlala yakho.

Ikhonza: 2

Ixesha: Imizuzu engama-40

Izithako:

• I-2 engenamathambo, engenamabele amabele enkukhu
• Iikomityi ze-3-4 zeromaine, ezinqunqiweyo
• I-1/4 itswele emhlophe, idayisi
• 1 indebe yeblueberries
• 1 indebe raspberries
• I-1/4 yekomityi yecranberries eyomileyo
• I-1/4 yekomityi yeepecans, zityunjwe

Kwi-vinaigrette:

• 1 tsp. IDijon
• 1 / 2-1 tbsp. ioyile yeavokhado
• 1/2 tbsp. iwayini ebomvu i-vinaigrette
• ityuwa yolwandle kunye nepepile, ukunambitha

Imikhombandlela

1. Ukuphelisa i-oven ukuya kuma-350ºF.
2. Kwiphepha lokubhaka elinephepha lesikhumba, yongeza amabele enkukhu kwaye ubhake imizuzu engama-35 okanye de inkukhu ifikelele kubushushu bangaphakathi be-165 ofF.
3. Ngelixa inkukhu ibhaka, yongeza zonke izithako ze-vinaigrette kwi-high-speed blender, udibanise uze udibaniswe kakuhle.
4. Xa inkukhu igqityiwe ukubhaka, yinqumle kwizikwere kwaye ubeke eceleni.
5. Kwisitya esikhulu, yongeza i-romaine, inkukhu, amajikijolo, ii-pecans, kunye namatswele amhlophe kwaye ugcobe ngokunxiba. Phosa ukudibanisa, ukukhonza, kunye nokonwabela!

I-Kale kunye ne-butternut squash isaladi kunye nequinoa

Enoba ufuna i-appetizer okanye i-entree, le saladi ye-kale kunye ne-butternut squash sisitya esifanelekileyo sokuphelisa iintlungu zakho zokulamba kunye nokugcwalisa umzimba wakho ngezakha mzimba ezibalulekileyo. Kulula ukwenza kunye nokugcina ngokugqibeleleyo ukutya okuseleyo okanye ukucwangciswa kwesidlo kwiveki yakho yonke.

Ikhonza: 2

Ixesha: Imizuzu engama-40

Izithako:

• 1 indebe yequinoa, ephekwe emanzini okanye kumhluzi wenkukhu
• Iikomityi ezi-2 ze-kale, ezenziweyo
• Iikomityi ezi-2 zebutternut squash, pre-cut

Kwi-vinaigrette:

• I-1/2 tsp. IDijon
• 1/2 tbsp. imaple syrup
• 1/2 tbsp. ioyile yeavokhado
• I-1/2 tsp. iwayini ebomvu i-vinaigrette

Imikhombandlela:

1. Ukuphelisa i-oven ukuya kuma-400ºF.
2. Kwiphepha lokubhaka elixhonywe ngephepha lesikhumba, yongeza isikwashi se-butternut kwaye ubhake imizuzu engama-30, okanye de kube yithenda yefoloko.
3. Ngelixa ibutternut squash ibhaka, yongeza zonke izithako ze-vinaigrette kwi-high speed blender, udibanise de udityaniswe kakuhle.
4. Kwisitya esiphakathi, yongeza i-kale, gxobhoza ukunxiba, kwaye uhlikihle bobabini kunye de batshate. Beka efrijini de ulungele ukuyisebenzisa.
5. Nje ukuba isikwashi samathanga senziwe ukubhaka, phuma izitya ezimbini kwaye wahlule ngokulinganayo i-kale kunye nequinoa, emva koko yongeza ibutternut squash. Khonza kwaye wonwabe!

Iikomityi zebhotela yetshokholethi emnyama

Emva kokugqiba isidlo sakho sangokuhlwa ngokuqinisekileyo uya kufumana lo mnqweno ungaphezulu wesono esimnandi ngaphezulu kwesidlo. Isisombululo esifanelekileyo zezi ndebe zetshokholethi emnyama.

Olu nyango lukhulu ngokuluma lunika ibhalansi entle phakathi kwetshokholethi emnyama kunye ne-matcha kwaye zibonelela ngokwoneliseka okumnandi ukuphela kwesidlo.

Ikhonza: 2

Ixesha: Imizuzu engama-30

Izithako

• ibha yetshokholethi emnyama emnyama eyi-3.5 (80% okanye nangaphezulu)
• 1 tbsp. ioyile yekhokhonathi
• I-1/2 tsp. I-vanilla (engekho utywala)
• 1 tbsp. imaple syrup
• 1 scoop matcha powder
• I-1/4 yekomityi yebhotolo yebhotela, inyibilikile

Imikhombandlela

1. Kwimbiza encinci ngaphezulu kobushushu obuphakathi, nyibilikisa itshokholethi kunye neoyile yekhokhonathi.
2. Emva kokunyibilika, susa ekushiseni kwaye ugxobhoze kwi-vanilla.
3. Thela isiqingatha somxube kwi-mini-muffin pan kunye nendawo kwifriji.
4. Kwisitya esiphakathi yongeza ibhotolo yekakhukhunathi, isiraphu yemephu, kunye nomgubo we-matcha, odibanisa kunye de kube kubunjwe unobumba (yongeza umgubo we-matcha xa kufuneka).
5. Susa ipani ye-muffin kwifriji kwaye usasaze ngokulinganayo i-matcha paste, emva koko ngaphezulu kunye netshokholethi eseleyo. Beka kwakhona kwisikhenkcezisi okanye efrijini de kubekwe okanye kulungele ukutyiwa!

I-metabolism-yokunyusa i-smoothies ezimbini

Ukuba ufuna ukuqhubela phambili amava okucwangciswa kokutya, ukongeza ukutya, i-smoothies zihlala zisiya kwisidlo sakusasa esikhawulezileyo okanye kwinto etyiwayo!

IMatcha smoothie

Ikhonza: 2

Ixesha: Imizuzu emi-5

Izithako:

• Iikomityi ezi-3 zobisi lobisi olukhethiweyo
• 2 i-scoops matcha powder
• 2 tsp. imaple syrup
• 1/4 tsp. isicatshulwa sevanilla
• 1-2 iikomityi zomkhenkce

Imikhombandlela:

1. Yongeza zonke izithako kwi-blender ehamba ngokukhawuleza, udibanise uze udibaniswe kakuhle.
2. Khonza kwaye wonwabe!

Ibhotolo yebhotolo kunye nejeli smoothie

Ikhonza: 2

Ixesha: Imizuzu emi-5

Izithako:

• Iikomityi ezi-3 zobisi lobisi olukhethiweyo
• 1 tbsp. ibhotolo yebhotolo oyikhethileyo
• Ibhanana e-1 efriziwe
• I-1/2 yekomityi yeblueberries
• I-1/2 indebe raspberries
• 1 1/2 tsp. iflakisi yomhlaba (uyazikhethela *)
• 1 1/2 tsp. isiraphu yemephu (uyazikhethela *)

Imikhombandlela:

1. Yongeza zonke izithako ezinqwenelekayo kwisantya esiphezulu se-blender, ukudibanisa de kube kudityaniswe kakuhle.
2. Khonza kwaye wonwabe!

Indlela yokuhlangabezana neemfuno zomzimba wakho

1. Yenza umthambo rhoqo

Ngaphandle kotshintsho kwindlela yokutya, imikhwa yokuphila ibalulekile ekonyuseni imetabolism yakho. Njengoko bekutshiwo ngaphambili, umthambo kunye nobunzima bemisipha kunokunika amandla imetabolism yakho.

Nokuba uhamba nje rhoqo okanye ubaleka kangangemizuzu engama-20 ukuya kwengama-2 ukuya kathathu ngeveki unokwenza ifuthe elikhulu kumanqanaba akho ombane.

2. Qhubeka neprotein

Ukuvusa umzimba wakho ngokutya okufanelekileyo kukutshintsha umdlalo okunzima. Okunye kokutya kungumthombo weprotein.

Iiproteni zonyusa izinga lakho lokutya emzimbeni. Xa usitya ukutya ngeprotein, bakunika amandla ngelixa bekunceda ukuba uzive ugcwele ixesha elide, elincedayo.

3. Kuphephe ukunciphisa ukutya ikhalori

Abantu abaninzi bakholelwa ukuba ukunciphisa ukutya kwi-caloric ixesha elide kuya kukhokelela ekwehliseni ubunzima bomzimba ngokukhawuleza.

Ngelixa oku kunokuba yinyani, into abangayiqondiyo kukuba banokuchaphazeleka kwimicimbi emininzi yempilo, kubandakanya neyocothayo.

Ukutyikitya umzimba wakho une-metabolism ethobekileyo

• ukutyeba okanye ukungakwazi ukunciphisa umzimba
• ukudinwa
• intloko rhoqo
• libido ephantsi
• isikhumba esomileyo
• Inkungu yengqondo
• ukulahleka kweenwele

Kubalulekile ukuba uqaphele ukuba ukuba ufumana naziphi na kwezi mpawu, kuya kufuneka uhlale ujongana nomboneleli wakho wezempilo! Ukuba enye okanye ngaphezulu kwezi meko kunokuthiwa sisifo se-metabolic syndrome, esonyusa umngcipheko wezifo ezinzulu ezinjengesifo sentliziyo, ukubetha, okanye isifo seswekile.

Xa kuziwa kunyango lwe-metabolic syndrome, ugqirha wakho uya kuhlala ecebisa utshintsho kwindlela yokuphila. Ukuhamba nolu luhlu lokuthenga kuya kuba sisiqalo esihle!

U-Ayla Sadler ngumfoti, stylist, umphuhlisi weresiphi, kunye nombhali osebenze neenkampani ezininzi eziphambili kwishishini lezempilo kunye nokuba sempilweni. Ngoku uhlala eNashville, eTennessee, kunye nomyeni wakhe nonyana. Xa engekho ekhitshini okanye ngasemva kwekhamera, ungamfumana ejonga esixekweni nenkwenkwana yakhe encinci. Unokufumana ngakumbi umsebenzi wakhe Apha.