Ndingazisebenzisa iVithamini kwiLight Weight?

Umxholo

• Ukwehla kobunzima akukho lula
• Amabango amakhulu, ubungqina obuncinci
• Vitamin B12
• Vitamin D
• I-Omega-3 fatty acids
• Ikhalsiyam
• Iti eluhlaza
• Yise kude

Ukwehla kobunzima akukho lula

Ukuba ukunciphisa umzimba kwakulula njengokuthatha isongezelelo, sinokuhlala esofeni kwaye sibukele iNetflix ngelixa isongezelelo sisenza wonke umsebenzi.

Ngokwenyani, ukunciphisa umzimba akululanga. Funda ukuba zithini iingcali malunga neevithamini kunye nokwehla kobunzima.

Amabango amakhulu, ubungqina obuncinci

Xa uskena amashalofu ongezelelweyo kwivenkile yakho yendawo, unokubona ukwehla kobunzima kuthathwe njengenzuzo yeemveliso ezininzi. Umzekelo, abanye abantu bathi i-vitamin B12, calcium, omega-3 fatty acids, kunye ne-green tea supplements zinokukunceda ukunciphisa umzimba.

Izibonelelo ezichaziweyo zisusela "ekuvuseleleni imetabolism yakho" kunye "nokutshintsha iswitshi emzimbeni wakho" ukuya "ekubonakaliseni iiseli zakho ukutshisa amanqatha."

Nangona kunjalo, izazinzulu zifumene ubungqina obuncinci bokuxhasa la mabango okunciphisa umzimba.

Vitamin B12

Ingaba uyithatha kwifom yepilisi okanye ufumana inaliti yexabiso, ungalindelanga ukuba isongezelelo se-vitamin B12 sinyuse imetabolism yakho kwaye utshise amanqatha. Okwangoku akukho bungqina bokuba iyakukhuthaza ukunciphisa umzimba.

Umzimba wakho uyayifuna ivithamini B12 ukuxhasa ukusebenza kweemvakalelo zakho kunye neeseli zegazi kunye nokuvelisa iDNA. Ukufumana idosi yakho yemihla ngemihla, iOfisi yeZongezo zokutya (i-ODS) icebisa kubandakanya ukutya okune-vitamin B12 ekutyeni kwakho.

Umzekelo, yitya ukutya okuziinkozo okutya okuneenkozo kwisidlo sakusasa, isandwich yesaladi yesidlo sasemini, kunye neqanda frittata kwisidlo sangokuhlwa. Isibindi senkomo kunye neeflam ziyimithombo etyebileyo ye-B12.

Unokufuna i-B12 engaphezulu ukuba usela kakhulu, unembali yokuphazamiseka kwegazi, ngumfuno wemifuno engqongqo, utyando lwe-bariatric, okanye ukuba uthatha amayeza athile afana neMetformin.

Vitamin D

Umzimba wakho udinga ivithamin D ukuze ufumane i-calcium kwaye ugcine amathambo akho omelele. Kodwa iingcali aziqinisekanga ukuba kuya kukunceda ukunciphisa umzimba.

Uphononongo luka-2014 olupapashwe kwiJenali yaseMelika yoNyango lweKlinikhi lufumanise ukuba abasetyhini abasemva komzimba nabatyebe kakhulu abathathe izongezo zevithamin D kwaye baphumelela amanqanaba aphilileyo okanye "agcwalisiweyo" esi sondlo siphulukene nobunzima kunabafazi abangazange bafikelele kula manqanaba.

Kodwa kufuneka uphando oluthe kratya ukuvavanya ezi ziphumo kwaye ufunde ukuba izongezo ze-vitamin D zinokuchaphazela njani abanye abantu abatyebe kakhulu.

Iintlanzi ezinamafutha, ezifana neherring, i-mackerel, kunye ne-tuna, nazo zikunika imithamo ye vithamin D. Umzimba wakho uyivelisa xa uveza ulusu lwakho elangeni.

Cinga ngokuhambahamba rhoqo kwindawo ohlala kuyo ukuze ufumane ukukhanya kwelanga kunye nokuzilolonga. Kodwa khumbula, ukubonakaliswa kakhulu lilanga kunokunyusa umngcipheko wokutsha lilanga kunye nomhlaza wolusu. Nciphisa ixesha lakho elangeni, kwaye uqiniseke ukuba usebenzisa i-sunscreen ngaphambi kokuba uphume phandle.

I-Omega-3 fatty acids

Olunye uphononongo lubonisa ukuba i-omega-3 fatty acids ixhasa ukwehla kobunzima - kodwa ngokukhawuleza ukufumana izigqibo.

Nangona kunjalo, i-omega-3 fatty acids lulongezo olukhulu kukutya kwakho. Ngokwe-American Heart Association, banokukhusela intliziyo yakho kunye nemithambo yegazi kumonakalo nakwizifo. I-Salmon, i-mackerel, i-herring, i-lake trout, i-sardines kunye ne-tuna yimithombo etyebileyo yesi sondlo.

Cinga ngokutya ezi ntlanzi amatyeli aliqela ngeveki njengenxalenye yesicwangciso sokutya esisempilweni. Zama ukugcoba, ukugcoba, okanye ukubhaka, kunokuba uzifake.

Ikhalsiyam

Ngaba izongezo zecalcium ziyakunceda ukunciphisa umzimba? Ubungqina obuninzi bubonisa ukuba akukho. Abanye abaxhasi bathi ikhalsiyam yonyusa ukonakala kwamafutha kwiiseli zakho. Abanye bacebisa ukuba inokuphazamisa amandla omzimba wakho wokufunxa amanqatha ekutyeni okutyayo.

Kodwa ngokwe-ODS, uninzi lwezilingo zeklinikhi alufumananga khonkco phakathi kokusebenzisa ikhalsiyam kunye nelahleko.

Umzimba wakho uyayifuna ikhalsiyam ukuxhasa impilo yamathambo akho, izihlunu, imithambo-luvo kunye nemithambo yegazi.

Ukuhlangabezana nethagethi yemihla ngemihla ekhuthazwa yi-ODS, yitya ukutya okune-calcium enje ngeemveliso zobisi ezinamafutha asezantsi, imifuno enamagqabi amnyama kunye netofu. Oku kutya kunciphile kumanqatha kodwa kwizakhamzimba kuninzi, kubenza ukuba babe sisongezo esihle kwisicwangciso sakho sokulahleka kobunzima.

Iti eluhlaza

Njengokuhendwa njengokuba kunokuba kukujija ngencwadi elungileyo kunye nekomityi yeti eluhlaza - okanye izongezo zeti eluhlaza - ukuhamba ngokukhawuleza okanye ukukhwela ibhayisekile kuya kwenza okungakumbi ukunyibilika kumanqatha akho phakathi.

Iti eluhlaza iqulethe ii-antioxidants ezinokunceda ukukhusela intliziyo yakho. Kodwa ngokutsho kupapashwe kwiDatabase yeCochrane yoVavanyo oluCwangcisiweyo, ubunzima bokunciphisa ubunzima bokunyusa iti eluhlaza kubonakala ngathi kuncinci kwaye kungabalulekanga.

Yise kude

Ukukhuphela imali iivithamini okanye ezinye izongezo ezithi zinciphise ukwehla kwesisindo zihlala zinciphisa ubungakanani besipaji sakho kunokuba ubhinqe esinqeni.

Endaweni yokuthenga ezi mveliso, cinga ukutyala imali kubulungu bokuzivocavoca, iseti entsha yeebhutsi zokuhamba intaba, okanye iseti yezixhobo zokulima. Ukusebenza kwegadi ngumthambo olungileyo. Ungazitshisa iikhalori ngelixa utyala, ukhula, kwaye unkcenkceshela isiqwenga esigcwele imifuno enezondlo.

Xa ixesha lokutya lifika, ncedisa intabalala yakho yasekhaya ecaleni kwemithombo yeeprotheyini etyebileyo kunye neenkozo ezipheleleyo. Ukuzivocavoca ngakumbi kunye nokutya ukutya okuneekhalori ezisezantsi kodwa izityebi zizondlo zezona ndlela zilungileyo zokufezekisa iinjongo zakho zokulahleka kobunzima.