Iingcebiso zokuLahla ubunzima beNdalo ukukunceda ukuba ubethe iinjongo zakho ngokukhuselekileyo

Umxholo

• Yenza ukuzilolonga okuthandayo.
• Zama ukutya.
• Lumkela iipilisi zokwehla kobunzima bendalo.
• Vula imifuno echanekileyo yendalo yokunciphisa umzimba.
• Kodwa khumbula, iivithamini zilungile.
• Uphengululo lwe

Ukunciphisa umzimba kunokuba nzima. Ewe, kukho intaphane yezidlo, iindlela zokuzilolonga, kunye neepilisi ezibonakala ngathi ziyindlela eya kumhlaba othenjisiweyo wokuncipha kobunzima. Kodwa ekupheleni kosuku, ukugcina iipawundi kude kubandakanya ukulungisa indlela ophila ngayo. Ukwehla kobunzima bendalo, okubandakanya ukwamkela imikhwa esempilweni onokuthi uyibandakanye ixesha elide, kunokunceda elo nani kwisikali ukuba sehle ngendlela ekhuselekileyo, esebenzayo.

Ingxaki ekuphela kwayo: Xa ubetha ngokukhangela kuGoogle okulula, kukho ukugqitha kwamayeza endalo okuphulukana nobunzima bendalo, iimveliso kunye neepilisi ngokukhwaza kuwe. Wazi njani ukuba yintoni esemthethweni?

"Hlala kude nantoni na engakhuthazi impilo," utshilo uJC Doornick, D.C., umqeqeshi wezempilo kunye nendlela yokuphila ohambahamba emhlabeni enceda abantu ukunciphisa umzimba. "Nabani na othatha iipilisi, izikhuthazi, inaliti, ulwelo, okanye ukutya iikhalori ezingama-500 ngemini kugxilwe kwiipesenti ezili-100 ekwehliseni ubunzima kunye neepesenti kwimpilo."

Kwakhona kubalulekile ukuchonga izicwangciso ezivakalelwa kukuba zilungele wena. Iqhinga elifana nokuzila ukutya okwethutyana linokusebenza kwabanye, umzekelo, kodwa abanye banokuziva belubhongo ngo-11 ekuseni ngaphandle kwesidlo sakusasa esonyusa amandla. Jonga ezi ngcebiso zingezantsi ukukunceda ukuba uqonde indlela yokunciphisa umzimba ngokwemvelo, ngendlela eziva ilungele wena kunye nomzimba wakho. Ngale ndlela, nje ukuba iipawundi zicinyiwe, banokuhlala-zilungile.

Yenza ukuzilolonga okuthandayo.

Amaxesha ngamaxesha, sicinga ezona ndlela zokunciphisa umzimba ziqala ngenkqubo yomthambo ephezulu. Kodwa inyani kukuba ukuzilolonga kuyinxalenye enye yomfanekiso, kwaye kukho ukubulawa kweengcebiso malunga nokuba kufuneka sisebenzise kangakanani imithambo rhoqo. Amaziko oLawulo lweNtsholongwane kunye nokuThintela (i-CDC), umzekelo, icebisa ukuba abantu abadala kufuneka basebenzise imizuzu eli-150 ngeveki kumndilili ophakathi, okanye babandakanye imizuzu engama-75 ngeveki yemisebenzi yokuqina kwe-aerobic. Okwangoku, isifundo sishicilelwe Ukujikeleza Ndafumanisa ukuba isixa somthambo esisifumanayo sinolwalamano ngqo nentliziyo yethu-kokukhona ufumana, isempilweni intliziyo yakho-kwaye bacebisa iiyure ezimbini ezipheleleyo ngemini njengenjongo entsha.

Ngokwesiseko, wonke umntu wahlukile, ngoko ke kunzima ukubethelela isikhokelo esisebenza kuye wonke umntu, utshilo uSara Gottfried, M.D., umbhali othengisa kakhulu wencwadi ethi Unyango lweHormone kwaye I-Hormone Reset Diet. Kodwa ukuba zonke ezinye izinto aziphumeleli, khumbula oku: Kukho into elunge ngakumbi kunokuba akukho nto. Yiyo loo nto uGqr. Gottfried ecebisa ukuba kufakwe imizuzu engama-30 yokunyakaza okubukhali okuphakathi mihla le, uchithe imizuzu emihlanu ngaphambi kokuzilolonga kwindawo yokufudumala okusebenzayo, emva koko eminye imizuzu emihlanu ukupholisa phantsi kwaye uthintele ukwenzakala. Nje ukuba uyibeke phantsi, ungayibeka ngexesha kunye nokuqina. "Emva kweeveki ezimbini, yongeza imizuzu eli-10 ukuze uzilolonge ngokulingeneyo imizuzu engama-40, iintsuku ezine ngeveki, okanye ukonyusa ubungqongqo," ucebisa.

Ukufumana into oyonwabelayo licandelo elibalulekileyo kuyo nayiphi na indlela yokuzilolonga, kwakhona, kuba-duh-ithetha ukuba uya kuba nako ukunamathela kuyo. Ke ukubaleka ayisiyonto yakho, sukuyibila-zama udidi lweZumba, okanye udibane nezintombi zeSpin emva komsebenzi. (Ungazama nokusebenza ngokomqondiso wakho weZodiac.) "Unokufumana iziphumo kwinto oyicaphukelayo, kodwa ezo ziphumo aziyi kuhlala," utshilo uJess Sims, i-CPT, umqeqeshi weFhit Pro eFhitting Room kwisiXeko saseNew York. . Kwaye ungoyiki ukuphuma ngaphandle kwaye ubone ukuba ikhona enye into onokuyithanda. "Ukwahlukahlukana nokuzilolonga kwakho kuya kukunceda uhlale wonwabile kwaye kukuncede uqhubele phambili kuba umzimba wakho awuqhelanga nentshukumo ezifanayo," wongeza uSims. Ilula kwaye ilula: Akukho ubungakanani obulingana-bonke ukuzilolonga, ngoko ungazifaki ebhokisini.

Zama ukutya.

Kanye njengokuzilolonga, ukutya kwahlukile kuye wonke umntu, ngakumbi xa kufikwa kwindlela efanelekileyo yokunciphisa umzimba ngokwemvelo. "Ndingabaxelela abaguli bam ukuba batye amandongomane kunye namajikijolo, bacamngce, bahlale ekoneni, kwaye batye isalmon. Kodwa ukuba ayisebenzi kubo, baphumile," utshilo uDoornick. "Kubalulekile ukuba ube sengqiqweni malunga nento abanokuyenza nabangenakuyenza abantu. Qala apho bafuna ukuqala khona, kwaye usete iparameter yokutya eyiyo." (Kungenxa yoko le nto kufuneka unikezele ngokutya okunesithintelo kube kanye.)

Kodwa ukuba ufuna nje ukwenza i-tweaks ezimbalwa kwisicwangciso sakho sangoku sokutya, uGottfried uneengcebiso ezintathu:

Yiba ngumhlobo kwicandelo lemveliso. Akukho mfihlo yokuba ukutya imifuno kulungile kuwe. Kodwa ngelishwa, kuphela iipesenti ezingama-27 zabantu abadala baseMelika abatya izincomo ezintathu okanye nangaphezulu ekufuneka bezifumana mihla le, ngokweNgxelo yeCDC. Nika isantya sokutya imifuno yakho kwisikiti esinye ngosuku. Ayizukukunceda kuphela ukubetha iinjongo zakho zokuphulukana nobunzima, kodwa ukutya umnyama wemifuno kunokunceda ukukhusela umhlaza, isifo sentliziyo, kunye nefuthe lokuguga. (Ujonge i-dinner inspo? Ezi resiphi zokuyila zenza eyona mifuno i-spiralized.)

Zama ukuzila ukutya okwethutyana. Ukuzila ukutya okungapheliyo (okanye i-IF) kuye kwahamba ngendlela eyaziwayo kule minyaka imbalwa idlulileyo ngenxa yempilontle yempumlo efana ne-Bulletproof Diet.Umbono: Gcina ukutya kangangeeyure ezili-12 ukuya kwezi-18 phakathi kwesidlo sakusasa nesidlo sakusasa, kuba ngokwenza njalo kunokunika uninzi lwezibonelelo ezifanayo zokutya okunekhalori ezisezantsi, njengeziganeko ezisezantsi zezifo zentliziyo. Yidibanise kunye nomthambo ophezulu kwaye uGqr. Gottfried uthi ujonge i-combo ephumelelayo.

Sika iinkozo iiveki ezintathu. Njengokuba sithanda ii-carbs, "iinkozo ezininzi zinesalathiso esiphakamileyo se-glycemic, nto leyo ethetha ukuba emva kweyure enye ukuya kwezimbini, iswekile egazini lakho iyenyuka, utshilo uGqirha Gottfried. Ngelishwa, ukutya okunyibilikisa iswekile yegazi lakho kungumlutha weekhemikhali. Zikhuthaza ioyile emzimbeni wakho kwaye zikugcine usezantsi kunqwenelo olunokuthi ekugqibeleni lukhokelele esinqeni esikhulayo. " Ukuqhawula umjikelo, zama ukukrwela iinkozo ngaphantsi kwenyanga, kwaye ubeke ingqalelo kwindlela umzimba wakho osabela ngayo kutshintsho.

Lumkela iipilisi zokwehla kobunzima bendalo.

Phakathi kweentengiso zeendaba zentlalo kunye nekhefu lokurhweba leTV, phantse akunakwenzeka ukubaleka imiyalezo ejikeleze ubunzima bendalo-ilahleko. Uninzi lwazo lukhuphe iti eluhlaza-isityalo, iorenji ekrakra, iirobhothi ketoni-kunye nokukhala okungenabungozi. Kodwa ngaba ziyasebenza? Akunjalo, utsho uMelinda Manore, Ph.D., uprofesa wezondlo kwiYunivesithi yaseOregon State. Kuphando lwakhe lwamakhulu ezinto ezisisiseko zokuphulukana nobunzima bendalo (i-2.4 yezigidigidi zeshishini e-United States), wagqiba kwelokuba akukho mveliso inye ekhokelela ekulahlekeni kobunzima. Kwaye, okubi ngakumbi, uninzi lwazo luneziphumo ebezingalindelekanga ezinokuthintela iinjongo zakho zokomelela komzimba (kubandakanya ukudumba kunye negesi). Ayisiyiyo eyona ndlela iqinisekileyo yokuba ungene kwezo jeans zibhityileyo.

Vula imifuno echanekileyo yendalo yokunciphisa umzimba.

Ngelixa izongezo zokuphulukana nobunzima ngokuqinisekileyo ziphumile, ezo ayizizo zodwa izinto ekufuneka ziqwalaselwe: Kukho nemifuno yendalo yokunciphisa umzimba. Kwaye ngelixa kukho uluhlu lwempahla elungele ukongezwa kwisiselo sakho nakweyiphi na indawo yesmoothie okanye ibha yejusi, uninzi lwazo aluphili ngokweenzuzo zabo ezingcono kuwe. Ngokutsho kweMcCormick Science Institute, kukho imifuno eyi-12 kunye neziqholo ezinokuba neenzuzo ezibalulekileyo zempilo, kuquka i-pepper emnyama, i-sinamon, ikumin, ijinja kunye ne-turmeric. Kodwa kuzo zonke iziqholo, ipepile yecayenne iye yanconywa kakhulu ngenxa yeepropathi zayo zokunciphisa umzimba. Abaphandi bafumanise ukuba nje isiqingatha itispuni sonyusa imetabolism, kwaye iqela lokufunda le-25 diners litshise i-calorie eyongezelelweyo ye-10 xa yongezwa kwisidlo sabo. Okungcono nangakumbi: Kwabo bebengatyi rhoqo ukutya okuneziqholo, ukongeza kwipepile usike umyinge wama-calories angama-60 kwisidlo sabo esilandelayo. (Ukutya okunezinongo nako kunokuba yimfihlo yobomi obude.)

Kodwa khumbula, iivithamini zilungile.

Ngokubanzi, ufuna ukulayisha iivithamini kunye neeminerali ezifanelekileyo kwimithombo yokutya iphela. Okwangoku, akukho mntu ugqibeleleyo. Ukuxhasa ukutya kwakho kwemihla ngemihla kunokuzisa izibonelelo zomzimba zizonke, kubandakanya ukwanda kwethoni yemisipha, amandla amaninzi kunye, ewe, ukunciphisa umzimba. (Oku koko kufuneka ukwazi malunga nokutofelwa kwevithamin IV.) Ukuba leyo yokugqibela yinjongo yakho ephambili, uGqr. Gottfried ucebisa ukuba wenze oku kube yinxalenye eqhelekileyo yokutya kwakho:

Vitamin D: Ezinye iingcali zicinga ukuba ingxaki yokungalali kakuhle iye yanda ngenxa yesizathu esinye esiyintloko: ukunqongophala kwevithamin D okuxhaphakileyo, utsho uGqr. Gottfried. Ayisiyonto ilungileyo, kuba ukulala ngokwaneleyo kubalulekile kwimetabolism yakho kwaye eneneni ukuzuza okunempilo, ukwehla kobunzima bendalo. Ugqirha Gottfried uthi kungcono ujolise kwi-2,000 ukuya kwi-5,000 ye-IU ye-vitamin D yonke imihla (zama ukusebenzisa le calculator yokulinganisa iivithamini D ukufumanisa ukuba ufuna malini), njengesifundo se-12-seveki sokunciphisa umzimba sifumanise ukuba ukwenza oko kubangele kwixabiso eliphantsi lobunzima bamafutha.

Ubhedu kunye ne-zinc, kunye: Xa ihomoni yegilo iphantsi kakhulu, umzimba wakho umpompa iziqhoboshi kwimetabolism yakho. Kodwa i-zinc inokunceda ukomeleza amajoni akho omzimba kunye nokugcina i-thyroid esempilweni. Icala elisezantsi: Ukongeza i-zinc kwinkqubo yakho yokuxhasa kunokukwenza ukuba uswele ubhedu. Kungenxa yoko le nto uGqirha uGottfried ecebisa abantu basetyhini ukuba bababhangise kunye (ungayifumana kwi-multivitamin enamandla kakhulu). Kwinqanaba elifanelekileyo, ucebisa ukuthatha i-20mg ye-zinc imihla ngemihla nge-2mg yobhedu.

Berberine: Iswekile yegazi inyuka ngokukhula, kwaye i-berberine yenye yezongezelelo ezingqiniweyo zokukunceda ukuba ulungelelanise i-glucose. Ikwasebenza ukunciphisa ukudumba emzimbeni wakho, okunokunceda ekunciphiseni ubunzima. Kwaye ngokungathi ayonelanga, "i-berberine ikwanqanda iminqweno yeswekile, ngakumbi kwabo banesifo seswekile, i-polycystic ovary syndrome (i-PCOS), kunye nokutyeba kakhulu, utshilo uGqirha Gottfried. Thatha i-300 ukuya kwi-500mg kanye ukuya kathathu ngemini.

Magnesium: Ibizwa ngokuba yiminerali ephumlayo, i-magnesium inokuchasa impendulo yoxinzelelo, incede ukukhulula izihlunu zakho, kwaye inokukunceda ufumane ukulala okungcono. (Nanga amanye amaqhinga amahlanu anokukunceda ulele.) Kwaye, uGqr. Gottfried uthi iyafuneka kumakhulu ezinto eziphilayo emzimbeni, njengokugcina ukubetha kwentliziyo yakho kuzinzile kunye nokugcina ukusebenza kwe-nerve kunye nemisipha. Khetha i-200 ukuya kwi-1000mg, kwaye uyithathe ebusuku, kuba inceda imisipha yakho ikhululeke.

Uphengululo lwe