I-Metabolism kwiMpilo yeNgqondo: Iindlela ezi-7 zokulahla ubunzima ngokukhawuleza ziya kubuya ngomlilo

Umxholo

• 1. Usenokuphulukana nezondlo ezibalulekileyo
• Iziphumo ezinokubakho zokusilela kwesondlo
  
• Khetha isicwangciso esifanelekileyo, hayi esikhawulezayo
• 2. Imetabolism yakho inokuhamba kancinci
• Musa ukusika ngaphezu kweekhalori ezingama-500
• 3. Unokuphulukana nezihlunu, endaweni yamafutha
• Gcina inxenye yeprotein yesicwangciso sakho
• Indlela yokunyusa imetabolism
  
• 4. Unokuphelelwa ngamanzi emzimbeni
• Qinisekisa ukuba isicwangciso sakho sokulahleka kwesisindo sigxininisa i-hydration
• Iimpawu zokuphelelwa ngamanzi emzimbeni
  
• 5. Ungaziva utyhafile
• Namathela kukutya okusemgangathweni ophezulu
• 6. Impilo yakho yengqondo ingathatha ukubetha
• Zibuze: Yintoni eyona njongo yakho yokwenene?
• Yiya ukunciphisa umzimba ngokuzinzileyo nangokomzimba
• Ke, yeyiphi eyona ndlela yokunciphisa umzimba?

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

“Lahla iisayizi ezintandathu kwiintsuku ezingama-90!” “Nciphisa iiponti ezisixhenxe ngeentsuku ezisixhenxe!” “Ukwehlisa umzimba ngeentsuku ezintathu!”

Nangona singatsaleleka kumnqweno wentengiso ekhawulezayo yokwehla kobunzima, impilo ngokwesiko icebise indlela ecothayo kunye nezinzileyo.

"Isiqingatha seeponti ukuya kwiiponti ezimbini ngeveki yeyona nto ithathwa njengendawo ekhuselekileyo nezinzileyo," utsho uJessica Crandall Snyder, ingcali kwezokudla kunye nesithethi seAkhademi yeSondlo kunye neDietetics.

Ke, kwenzeka ntoni ukuba ezi nkqubo ziyazilandela izithembiso zabo “zobusuku bonke”?

“Ukwehla emzimbeni ngokukhawuleza, ngakumbi ngenxa yendlala, kungakhokelela kwiziphumo ebezingalindelekanga ezininzi, ezinye ziyingozi ngakumbi kunezinye,” utshilo ugqirha obhalisiweyo wezonyango kunye noMlawuli weSondlo seTrifecta u-Emmie Satrazemis, CSSD.

"Mhlawumbi okona kuphawuleka kakhulu: Xa abantu bethoba umzimba ngokukhawuleza okukhulu, bahlala bengakwazi ukubugcina kude."

Ngapha koko, uphando lufumanise ukuba emva kokuphulukana nobunzima, malunga nesibini kwisithathu se-dieters bafumana ngaphezulu kunokuba behlile ekuqaleni.

Yenye yeendlela ezilahlekileyo zokunciphisa umzimba ezinokubuyela umva, nangona kunjalo. Ngezantsi zikho ezinye iindlela ezintandathu zokunciphisa ngokukhawuleza kunokukwenza ingozi enkulu kwimpilo yakho kunokulungileyo.

1. Usenokuphulukana nezondlo ezibalulekileyo

"Ukutya [okukhawulezayo] okuninzi kunye neeplani zokutya kunqumle konke ukutya, okuthetha ukuba ungaphulukana nezakha mzimba, iivithamini, kunye neeminerali ekufuneka uzigcine usempilweni, utshilo uBonnie Taub-Dix, ingcali yezondlo ebhalisiweyo, isithethi IKhomishini ye-Avocado yaseCalifornia, kunye nombhali "Yifunde ngaphambi kokuba uyitye-UkuKususa kwilebhile ukuya kwiTheyibhile."

U-Snyder uveza indlela ukutya okungenalo bisi kungakhokelela ekunqongophaleni kwe-calcium ngelixa ukutya okusika ii-carbs kunokuthetha ukuba awufumani fiber eyaneleyo. Nokuba kukutya okuneekhalori ezisezantsi, kubalulekile ukufumana uluhlu lwezondlo kubandakanya ikhalsiyam, ivithamin D, ivithamin B-12, ifolthi, kunye nentsimbi.

Iziphumo ezinokubakho zokusilela kwesondlo

• ukunciphisa amandla
• iinwele ezaphukileyo kunye neenzipho
• ukulahleka kweenwele
• ukudinwa kakhulu
• inkqubo yomzimba yokuzikhusela
• amathambo buthathaka kunye kwamathambo

Kwiimeko ezigabadeleyo, ukungondleki kunokubangela uninzi lweempawu ezinje ngokuncipha kwamandla, ukudinwa ngokubanzi, i-anemia, iinwele ezaphukileyo kunye nokuqunjelwa.

Ukutya kuyingozi ngakumbi ebantwaneni Ngo-2012, i-CBS Seattle yaxela ukuba iphulo i-Keep It Real lifumanise ukuba iipesenti ezingama-80 zamantombazana aneminyaka eli-10 ubudala ziye zatya ukutya okukodwa. Uphando lukwabonisa ukuba ngaphezulu kwesiqingatha samantombazana kunye nesinye kwisithathu samakhwenkwe aqala ukufuna "imizimba ebhityileyo" ngeminyaka emi-6 ukuya kweli-8.

Khetha isicwangciso esifanelekileyo, hayi esikhawulezayo

Xa ungathandabuzeki, khetha isicwangciso sokutya esibandakanya zonke ii-macronutrients eziphambili-i-fat, i-carbohydrate, iprotheni-okanye usebenze kunye neengcali ukukhetha isicwangciso esilungelelaniswe neemfuno zakho kunye ne-allergies yokutya okanye izithintelo.

“Injongo kukucinga ngesicwangciso sakho njengendlela yokuphila, hayi ukutya. Ukutya yinto oqhubeka nayo kunye nento ohamba ngayo. Akukho xesha lokuqala nelokuphela, ”ukhumbuza uKeri Gans, ingcali yezondlo ebhalisiweyo, umhlohli oqinisekisiweyo weyoga, kunye nomnini weKeri Gans Nutrition.

Ukuba ungumzali, khangela ukuba zithini iinjongo zomntwana wakho kwaye ukuba zisekelwe kwinkcubeko okanye inkxalabo yokwenene ngempilo. Kuhlala kukho ukhetho olunemveliso ngakumbi, olusempilweni kunokunciphisa ngokukhawuleza komzimba.

2. Imetabolism yakho inokuhamba kancinci

Ukwehla ngokukhawuleza kwesisindo kuhlala kwenzeka kukuswela ikhalori kakhulu, umzekelo, abantu abahamba besitya i-3,000 ukuya kwi-1,200 yeekhalori ngemini, utshilo uGans.

Ingxaki kukuba, umzimba wethu uyakuqonda oku njengophawu lokutya okunqongopheleyo kwaye uya kwindlela yendlala. UKristina Alai, umqeqeshi wobuqu kwiThe Bay Club Inkampani, uphawula ingxaki ngale nto: “Xa umzimba wakho usiya kwindlala, imetabolism yakho iyakucotha ukukunceda ukonga amandla kwaye umzimba wakho uya kujinga kumanqatha amaninzi.”

Ngapha koko, uphononongo lwamva nje luye lwalandela abo bakhuphisana nabo "Abona Bakhulu bakhululekileyo" kwaye bafumanisa ukuba okukhona bephulukene neeponti, kokukhona i-metabolism yabo icotha. Ekugqibeleni, oku kukhokelele kuninzi lwabathathi-nxaxheba ukufumana ubunzima obungaphezulu kunokuba bebeqala umboniso.

Musa ukusika ngaphezu kweekhalori ezingama-500

Akunyanzelekanga ukuba usike iikhalori zakho ngendlela egqithileyo.

"Abantu abaninzi baya kulahla ubuncinci iponti ngeveki ukuba badla ii-calories ezingama-500 ngaphantsi kosuku ngokudibanisa ukutya kunye nokuzilolonga," kusho uGans. "Le ndlela inokunganiki ukwaneliseka kwangoko kwangoko, kodwa uya kuwuguqula umzimba wakho ekuhambeni kwexesha."

3. Unokuphulukana nezihlunu, endaweni yamafutha

“Xa sinciphisa umzimba, sifuna ukulahla izicwili eziyinyani. Hayi ubunzima bemisipha. Zange ndadibana nomntu owakhalaza ngokuba nepesenti ephezulu yemisipha yomzimba, utshilo uSnyder.

Kodwa ukuba usika iikhalori ngokukhawuleza, ithoni yemisipha iya kubandezeleka.

Ukutya okuthintela ikhalori kunokubangela ukuba umzimba wakho uphule umsipha ukuze ufumane amandla kunye nepetroli, utshilo uSatrazemis.

Ukongeza ekuwangaleliseni kwimipu yakho emile kakuhle nangasemva, ilahleko kubunzima bemisipha inokucothisa imetabolism yakho.

“Isihlunu sisebenza kakhulu kunamafutha. Oko kuthetha ukuba iponti yemisipha itshisa iikhalori ezininzi ngosuku kuneponti enye yamafutha. Ke, ukulahleka kwezihlunu kuthetha ukuba uza kutshisa iikhalori ezingaphantsi ngemini, utshilo uSnyder.

Gcina inxenye yeprotein yesicwangciso sakho

Indlela yokunyusa imetabolism

• yitya iprotein kwisidlo ngasinye
• phakamisa iintsimbi ezinzima
• ukudibanisa uqeqesho lwexesha eliphakamileyo
• yitya iikhalori ezaneleyo

"Ukutya ukutya okuneproteni ephezulu kunye nokuthatha inxaxheba kuqeqesho lwamandla rhoqo ngelixa utya kunokunceda ukugcina ubunzima bakho kwaye kukuncede wakhe izihlunu ezingaphezulu ukuze uvuselele imetabolism yakho," utshilo uSatrazemis.

Kwaye amandla ongezelelweyo anokukunceda ukuba uzityhale ngexesha lokugqibela le-HIIT okanye iklasi yokujikeleza.

4. Unokuphelelwa ngamanzi emzimbeni

Ngombulelo kubunzima bamanzi, kuyinto eqhelekileyo ukubona ukukhawuleza ukunciphisa umzimba kwiiveki ezimbini zokuqala. "Ngokukodwa kwi-carb ephantsi okanye ngaphandle kwe-carb, abantu baya kulahla ubunzima bamanzi amaninzi," kusho uTaub-Dix. Ngokutsho kwakhe, sesinye sezizathu zokuba ukutya kwe ketogenic kuhlala kunconywa ukunciphisa umzimba ngokukhawuleza.

Ingxaki kukuba, ukulahleka kwamanzi ngokukhawuleza kunokukhokelela ekuphelisweni kwamanzi emzimbeni kunye nemiphumo emibi engathandekiyo efana nokuqunjelwa, intloko, ukuxhamla kwemisipha kunye namandla aphantsi.

Qinisekisa ukuba isicwangciso sakho sokulahleka kwesisindo sigxininisa i-hydration

Oku ngokubanzi ayongxaki kwizidlo ezifana neencindi kunye nezicoci- nayo ayinampilo- nangona kunjalo ukutya okutsha okubeka ugxininiso kukutya kunokubangela ukuba ungakukhathaleli ukutya kwakho amanzi. Gcina umkhondo wokutya kwakho kwe-H2O kwaye uqiniseke ukuba usebenzisa ii-electrolyte ezaneleyo. Ukongeza ukufefa kwetyuwa yeHimalaya kukutya kwakho kunokunceda.

Jonga imiqondiso yokuphelelwa ngamanzi emzimbeni, ngakumbi kwiiveki ezimbini zokuqala.

Iimpawu zokuphelelwa ngamanzi emzimbeni

• ukuqhina
• intloko ebuhlungu
• ukuxhamla izihlunu
• amandla aphantsi
• umchamo omnyama otyheli okanye wegolide
• iimvakalelo zokunxanwa
• ukucaphuka

Ukuba naziphi na kwezi mpawu ziyaqhubeka, uGqirha Eric Westman, umlawuli weDuke University Lifestyle Medicine Clinic kunye neGosa eliyiNtloko lezeMpilo, uthi kufuneka uye kumboneleli wakho wezempilo.

"Ukuba umntu uthatha amayeza eswekile okanye uxinzelelo oluphezulu lwegazi, ukunciphisa umzimba ngokukhawuleza kunokukhokelela ekubeni la mayeza abe namandla kakhulu, nto leyo enokubangela ezi mpawu zingathandekiyo."

5. Ungaziva utyhafile

Xa usiya ekhawulezayo ukulungisa, ukutya okunamaqondo asezantsi, amanqanaba akho e-leptin- ihomoni elawula indlala kunye nokuhlutha - yiba wonky, utshilo uTaub-Dix.

Xa amanqanaba e-leptin esiqhelo, axelela ingqondo yakho xa umzimba wakho unamafutha aneleyo, abonisa ukuba ugcwele. Kodwa ifumanise ukuba kwizidlo ezisezantsi kakhulu zeekhalori, amanqanaba e-leptin angalinganiyo anokubangela ukutyeba ngokutya. Unokuba noburharha ngakumbi, ulinde, kwaye unokuzinkcinkca ngotywala.

Namathela kukutya okusemgangathweni ophezulu

Uphando lubonakalise ukuba umgangatho ubaluleke ngakumbi kuneekhalori ezisetyenzisiweyo ukunciphisa umzimba kwaye kunokuba nefuthe kwindlela otya ngayo. Uphononongo ludibanise i-starches okanye i-carbs ecocekileyo ngokufumana ubunzima. Nangona kunjalo, umgangatho kunye nobungakanani buhamba kunye.

Njengoko kukhankanyiwe kwisikhokelo sethu sokusetha kwakhona imikhwa yokutya, ukuthintelwa kunefuthe elibi emzimbeni nasengqondweni. Ukutshintsha ukutya okutyayo akufuneki kube malunga nokunciphisa umzimba - ikwa malunga nesondlo kunye nokuhlonipha umzimba wakho.

6. Impilo yakho yengqondo ingathatha ukubetha

"Ukuba unciphisa umzimba ngokukhawuleza, kunokubakho iziphumo zengqondo," utshilo uTaub-Dix. "Ukuba umntu akanaxesha lokuzinza kwimeko entsha yomzimba kunye nobunzima, oko kungakhokelela kwizinto ezifana nomzimba dysmorphia, anorexia, okanye bulimia."

UTaub-Dix ukwacacisa, "Abantu abaninzi baqala ukutya nge 'if X, ke Y' ingqondo. Njengakwi, 'ukuba ndinciphisa umzimba, ndiya konwaba. Okanye ke ndiza kufumana uthando. "

Ke, emva kokulahleka kobunzima, xa ezo zinto zingakhange zibekho emzimbeni, inokuzibaxa iimeko zempilo yengqondo esele ikho okanye ukuqhubela phambili ukukhuthaza imiba yomfanekiso womzimba.

Zibuze: Yintoni eyona njongo yakho yokwenene?

Ukuba ubona ukwehla kobunzima njengemfuneko yokubetha injongo yakho, njengokufumana ubudlelwane, ukuba sempilweni, ukuvelisa, okanye ukuzibamba, thatha ixesha lakho ubhale iinjongo kunye neminqweno yakho. Rhoqo, uyakufumanisa ukuba ukwehla kobunzima yinto encinci kwaye ukuthatha indlela emfutshane akuyi kunika ngokwenyani ukukhula okufunayo.

“Kufanele ukuba kubekho ingcinga eninzi eya kwindlela yakho yokunciphisa umzimba. Ingaphezulu kokuchola nokuzixakekisa kwifashoni yamva nje, utshilo uGans. Uya kuba nobubele kuwe ukuba ukhetha indlela ecothayo, enenkqubela phambili yokwehla kobunzima.

Yiya ukunciphisa umzimba ngokuzinzileyo nangokomzimba

Nangona ukucotha okuthe chu nokuzinzileyo kungavakali njengokuthembisa, yeyona ndlela ibalaseleyo yokuhlonipha umzimba wakho. Ikwayindlela esebenzayo ngakumbi ekuncedeni ugcine ubunzima kwaye uphuhlise ubudlelwane obunempilo nobunenjongo kunye nokutya.

“Ukugcina ubunzima kuxhomekeke emntwini, kodwa iindlela ezinamandla zokunciphisa umzimba zinokuba nzima ukubugcina,” iphinda ithi iSatrazemis.

Ke, yeyiphi eyona ndlela yokunciphisa umzimba?

UGans uthi: “Ukuphulukana nobunzima obuphilileyo nobuzinzileyo kubandakanya izinto ezininzi: ukukhetha ukutya okungcono, ukulala ngakumbi, ukonyusa imithambo, ukunciphisa uxinzelelo kunye nokujonga impilo,” utshilo uGans.

Qiniseka ukuba wenza amaxesha ovuyo kuhambo lwakho. Ukuba awukuthandi ukusebenza okuphezulu, zama ukuhamba intaba apho kukho ukuthambekela okuncinci. Kulungile ukuba ube nesiqwenga setshokholethi okanye ibhegi encinci yeetshipsi.

Gcina oku engqondweni njengemantra:

• yitya iproteni engatyebanga
• ukunciphisa iswekile kunye nee-carbohydrate ezilula
• Gxininisa kumanqatha asempilweni
• fumana ukuphumla okuninzi
• ukulawula amanqanaba oxinzelelo
• faka amandla kunye noqeqesho oluphezulu

"Khumbula ukuba ukulahleka kwesisindo kufuneka kube yinguqu yokuphila epheleleyo exabisa ixesha elide," kusho uGans. Ngelixa oko kuthetha ukugcina ulungelelwaniso, ukukhetha ukumodareyitha kukhetho lwakho lokutya, kunye nokuzilolonga, kukwathetha ukuyeka inkcubeko yokutya kwaye usete kwakhona ubudlelwane bakho nawe.

Ngaphambi kokuba uqale naluphi na uhambo lokunciphisa umzimba, gumba nzulu ukuze ufumane eyona nto ikhuthazayo kwiminqweno yakho. Awufuni ukuwela kumgibe wokutya kwe-yo-yo, enokwenzakalisa intliziyo yakho.

Ukuba isizathu sesokwexeshana, njengokulingene kwilokhwe endala yomsitho ozayo, ngaba ukufumana impahla entsha kuya kulungela uhlahlo-lwabiwo mali lwakho? Unokumangaliswa kukufumanisa ukuba injongo yakho ayingobunzima kwaphela.

UGabrielle Kassel ngumdlalo wombhoxo, osebenza ngodaka, odibanisa iiprotein-smoothie, ulungiselela ukutya, iCrossFitting, umbhali wezempilo oseNew York. Uye wangumntu wakusasa, wazama umceli mngeni we-Whole30, watya, wasela, waxukuxa, wahlikihlwa, wahlamba namalahle- konke egameni lobuntatheli. Ngexesha lakhe lokuphumla, unokufunyanwa efunda iincwadi zokuzinceda, ukucofa ibhentshi, okanye ukuziqhelisa. Mlandele phambili I-Instagram.