Ukudla Okunempilo Okusiza Ukushisa Amafutha

-Delile

• 1. Inhlanzi Enamafutha
• 2. Amafutha we-MCT
• 3. Ikhofi
• 4. Amaqanda
• 5. Amafutha Kakhukhunathi
• 6. Itiye Eliluhlaza
• 7. Amaphrotheni ka Whey
• 8. I-Apple Cider Vinegar
• 9. Upelepele Chili
• 10. Itiye le-Oolong
• 11. Yogurt YamaGrikhi Egcwele
• 12. Amafutha Omnqumo
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukukhuthaza isilinganiso sakho semethodi kungakusiza ulahlekelwe ngamafutha omzimba.

Kodwa-ke, izithasiselo eziningi "zokushisa amafutha" emakethe kungenzeka zingaphephi, azisebenzi noma zombili.

Ngenhlanhla, ukudla neziphuzo eziningana zemvelo kukhonjisiwe ukukhulisa imetabolism yakho nokukhuthaza ukulahleka kwamafutha.

Nakhu ukudla okungu-12 okunempilo okusiza ushise amanoni.

1. Inhlanzi Enamafutha

Izinhlanzi ezinamafutha zimnandi futhi zikulungele ngendlela emangalisayo.

I-Salmon, i-herring, i-sardine, i-mackerel nezinye izinhlanzi ezinamafutha zine-omega-3 fatty acids, ekhonjisiwe ukunciphisa ukuvuvukala nokunciphisa ingozi yesifo senhliziyo (,,).

Ngaphezu kwalokho, i-omega-3 fatty acids ingakusiza ulahlekelwe ngamafutha omzimba.

Ocwaningweni olulawulwa amasonto ayisithupha kubantu abadala abangama-44, labo abathatha izengezo zikawoyela wezinhlanzi balahlekelwa isilinganiso samakhilogremu ayi-1.1 (0.5 kilograms) wamafutha futhi baba nokwehla kwe-cortisol, i-hormone yokucindezeleka ehambisana nokugcinwa kwamafutha (4).

Ngaphezu kwalokho, inhlanzi ingumthombo omuhle kakhulu wamaprotheni asezingeni eliphakeme. Ukugaya amaprotheni kuholela emizweni enkulu yokugcwala futhi kukhuphula izinga lokunciphisa umzimba kakhulu kunokugaya amafutha noma ama-carbs ().

Ukukhulisa ukulahleka kwamafutha nokuvikela impilo yenhliziyo, faka okungenani ama-ounces ayi-3.5 (amagremu ayi-100) wezinhlanzi ezinamafutha ekudleni kwakho okungenani kabili ngeviki.

Isifinyezo:

Izinhlanzi ezinamafutha ziqukethe i-omega-3 fatty acids engakhuthaza ukulahleka kwamafutha. Izinhlanzi nazo zinothile ngamaphrotheni, okusiza uzizwe ugcwele futhi kukhulise izinga lokugaya ukudla ngesikhathi sokugaya ukudla.

2. Amafutha we-MCT

Uwoyela we-MCT wenziwa ngokukhipha ama-MCTs kukakhukhunathi noma uwoyela wesundu. Itholakala ku-inthanethi nasezitolo zemvelo zokudla.

I-MCT imele i-medium-chain triglycerides, okuluhlobo lwamafutha olwenziwe ngendlela ehlukile kunama-acid anezintambo ezinde atholakala ekudleni okuningi.

Ngenxa yobude babo obufushane, ama-MCT adonswa ngokushesha ngumzimba futhi aqonde ngqo esibindini, lapho angasetshenziswa khona ngokushesha ukuze athole amandla noma aguqulwe abe ngamaketoni okusetshenziswa njengomthombo ohlukile kaphethiloli.

Ama-triglycerides aphakathi nendawo akhonjisiwe ukukhulisa isilinganiso semethodi ezifundweni eziningana (,).

Ucwaningo olulodwa emadodeni ayisishiyagalombili aphilile luthola ukungeza izipuni eziyi-1-2 (15-30 amagremu) zama-MCT ngosuku ekudleni okuvamile kwamadoda kukhuphule izinga lawo lokunciphisa umzimba ngo-5% esikhathini samahora angama-24, okusho ukuthi bashise isilinganiso sama-calories angu-120 ngosuku ().

Ngaphezu kwalokho, ama-MCT anganciphisa indlala futhi akhuthaze ukugcinwa okungcono kwemisipha ngesikhathi sokulahlekelwa isisindo (,,).

Ukufaka amanye amafutha ekudleni kwakho ngezipuni ezimbili zamafutha we-MCT ngosuku kungandisa ukushisa kwamafutha.

Kodwa-ke, kungcono ukuqala nge-1 ithisipuni nsuku zonke futhi wandise kancane kancane umthamo ukuze unciphise imiphumela emibi yokugaya ukudla efana ne-cramping, isicanucanu kanye nohudo.

Thenga uwoyela we-MCT online.

Isifinyezo: Ama-MCT adonswa ngokushesha ukuze asetshenziswe ngokushesha njengomthombo wamandla. Amafutha e-MCT angakhuphula ukushiswa kwamafutha, anciphise indlala futhi avikele isisindo somzimba ngesikhathi sokulahlekelwa isisindo.

3. Ikhofi

Ikhofi ngesinye seziphuzo ezithandwa kakhulu emhlabeni jikelele.

Kungumthombo omuhle we-caffeine, ongakhulisa imizwa futhi uthuthukise ukusebenza kwengqondo nomzimba (12).

Ngaphezu kwalokho, kungakusiza ukuthi ushise amanoni.

Esifundweni esincane esifaka phakathi abantu abayisishiyagalolunye, labo abathathe i-caffeine ihora ngaphambi kokuzivocavoca bashise cishe amafutha aphindwe kabili futhi bakwazi ukusebenzisa i-17% isikhathi eside kuneqembu elingeyona le-caffeine ().

Ucwaningo lukhombisile ukuthi i-caffeine inyusa isilinganiso semetabolism ngo-3-13% ohlaba umxhwele, kuya ngenani elisetshenzisiwe kanye nempendulo yomuntu ngamunye (14,,,).

Kokunye ukuhlola, abantu bathathe i-100 mg ye-caffeine njalo emahoreni amabili ngamahora ayi-12. Abantu abadala abancikene bashise isilinganiso sama-calories angu-150 kanti abantu abadala ababekhuluphele bashise ama-calories angu-79 ngesikhathi sokufunda ().

Ukuthola izinzuzo zokushisa i-caffeine ngaphandle kwemiphumela emibi engaba khona, njengokukhathazeka noma ukuqwasha, kuhlose u-100-400 mg ngosuku. Leli inani elitholakala kuzinkomishi zekhofi ezingaba ngu-1/4, kuya ngamandla alo.

Isifinyezo:

Ikhofi iqukethe i-caffeine, ekhonjiswe ukuthi ithuthukisa ukusebenza ngokomqondo nangokomzimba, ngaphezu kokukhuthaza imetabolism.

4. Amaqanda

Amaqanda ayindawo enamandla yokudla okunempilo.

Yize izikhupha zamaqanda zazivame ukugwenywa ngenxa yokuqukethwe kwazo okune-cholesterol ephezulu, empeleni amaqanda aphelele akhonjisiwe ukusiza ukuvikela impilo yenhliziyo kulabo abasengozini enkulu yezifo (,).

Ngokwengeziwe, amaqanda angukudla okubulala isisindo okubulalayo.

Ucwaningo lukhombisile ukuthi ukudla kwasekuseni okwenziwe ngeqanda kunciphisa indlala futhi kukhuthaze imizwa yokugcwala amahora amaningana kubantu abakhuluphele ngokweqile nabakhuluphele (,).

Esifundweni esilawulwa amasonto ayisishiyagalombili emadodeni angama-21, labo abadle amaqanda amathathu ngesidlo sasekuseni badle ama-calories ayi-400 ambalwa ngosuku futhi bancipha ngo-16% emafutheni omzimba, uma kuqhathaniswa neqembu elidle isidlo sasekuseni se-bagel ().

Amaqanda nawo angumthombo omuhle wamaprotheni asezingeni eliphakeme, akhuphula isilinganiso semetabolism cishe nge-20-35% ngamahora amaningana ngemuva kokudla, ngokususelwa ezifundweni eziningana ().

Eqinisweni, esinye sezizathu zokuthi amaqanda agcwaliswe kangaka kungenzeka kube ngenxa yokwanda kokusha kwekhalori okwenzeka ngesikhathi sokugaywa kwamaprotheni ().

Ukudla amaqanda amathathu amahlandla amaningi ngeviki kungakusiza ukuthi ushise amanoni ngenkathi kukugcina ugcwele futhi wanelisekile.

Isifinyezo:

Amaqanda angukudla okunamaprotheni amaningi okungasiza ekunciphiseni indlala, ukukhuphula ukugcwala, ukukhulisa ukushiswa kwamafutha nokuvikela impilo yenhliziyo.

5. Amafutha Kakhukhunathi

Uwoyela kakhukhunathi ulayishwe izinzuzo zezempilo.

Ukungeza uwoyela kakhukhunathi ekudleni kwakho kubonakala kukhulisa i-cholesterol “enhle” ye-HDL futhi kunciphise ama-triglycerides akho, ngaphezu kokusiza ekunciphiseni isisindo (,).

Kokunye ukuhlola, amadoda akhuluphele afaka izipuni ezimbili zamafutha kakhukhunathi ngosuku ekudleni kwawo okuvamile alahlekelwe isilinganiso esingu-1 intshi (2.5 cm) okhalweni lwawo ngaphandle kokwenza ezinye izinguquko zokudla noma ukwandisa umsebenzi wawo womzimba ().

Amafutha kawoyela kakhukhunathi ikakhulukazi ama-MCT, anikezwe izakhi zokucindezela isifiso sokudla nokushisa amafutha (,).

Kodwa-ke, ezinye izifundo ziphakamisa ukuthi imiphumela yayo yokwandisa umzimba ingancipha ngokuhamba kwesikhathi (,).

Ngokungafani namafutha amaningi, uwoyela kakhukhunathi uhlala uzinzile emazingeni okushisa aphezulu, okwenza kube lula ukupheka okushisa kakhulu.

Ukudla izipuni ezi-2 zamafutha kakhukhunathi nsuku zonke kungasiza ukukhulisa ukushiswa kwamafutha. Qiniseka ukuthi uqala ngethisipuni noma ngakho-ke kancane kancane ukhuphule inani ukugwema noma yikuphi ukungahambi kahle kokugaya ukudla.

Thenga uwoyela kakhukhunathi online.

Isifinyezo: Uwoyela kakhukhunathi ucebile kuma-MCTs, angakhuphula imetabolism yakho, anciphise ukudla, akhuthaze ukulahleka kwamafutha futhi anciphise izinto ezinobungozi besifo senhliziyo.

6. Itiye Eliluhlaza

Itiye elihlaza okotshani yisinqumo esihle kakhulu sokuphuza impilo enhle.

Ucwaningo lukhombisa ukuthi kungasiza ukunciphisa ubungozi besifo senhliziyo nokuvikela ezinhlotsheni ezithile zomdlavuza (,).

Ngaphezu kokunikeza inani elilinganisiwe le-caffeine, itiye eliluhlaza lingumthombo omuhle kakhulu we-epigallocatechin gallate (EGCG), i-antioxidant ekhuthaza ukushiswa kwamafutha nokulahleka kwamafutha esiswini (, 34, 35, 36).

Ocwaningweni lwamadoda ayi-12 aphilile, ukushiswa kwamafutha ngesikhathi sokuhamba ngebhayisikili kukhuphuke ngo-17% kulabo abathathe i-green tea extract, uma kuqhathaniswa nalabo abathathe i-placebo ().

Ngakolunye uhlangothi, ezinye izifundo zithole ukuthi itiye eliluhlaza noma ukukhishwa kwetiye eliluhlaza akunamthelela omncane kwimetabolism noma ekunciphiseni isisindo (,).

Njengoba kunikezwe umehluko emiphumeleni yokufunda, imiphumela yetiye eluhlaza ingahluka kumuntu nomuntu futhi ingahle incike kunani elisetshenzisiwe.

Ukuphuza izinkomishi ezine zetiye eluhlaza nsuku zonke kunganikeza izinzuzo eziningi zezempilo, kufaka phakathi nokukhuphula inani lamakhalori owashisayo.

Thenga itiye eliluhlaza online.

Isifinyezo: Itiye eliluhlaza line-caffeine ne-EGCG, zombili ezingakhuphula umzimba, zikhuthaze ukwehla kwesisindo, zivikele impilo yenhliziyo futhi zinciphise ubungozi bomdlavuza.

7. Amaphrotheni ka Whey

Amaprotheni we-Whey ayathandeka.

Kukhonjisiwe ukukhuthaza ukukhula kwemisipha lapho kuhlangene nokuvivinya umzimba futhi kungasiza ukugcina imisipha ngesikhathi sokulahlekelwa isisindo (,).

Ngaphezu kwalokho, i-whey protein ibonakala isebenza kakhulu ekucindezeleni isifiso kuneminye imithombo yamaprotheni.

Lokhu kungenxa yokuthi kuvuselela ukukhishwa kwama "hormone aphelele," njenge-PYY ne-GLP-1, ngezinga elikhulu (,).

Ucwaningo olulodwa lwalunamadoda angama-22 adla iziphuzo ezihlukene zamaprotheni ngezinsuku ezine ezihlukene. Bathola amazinga endlala aphansi kakhulu futhi badla amakhalori ambalwa esidlweni esilandelayo ngemuva kokuphuza isiphuzo se-whey protein, uma kuqhathaniswa nezinye iziphuzo zamaprotheni ().

Ngaphezu kwalokho, i-whey ibonakala ikhulisa ukushiswa kwamafutha futhi ikhuthaza ukulahleka kwesisindo kubantu abakhuluphele nalabo abakhuluphele ngokweqile noma abakhuluphele ().

Kwesinye isifundo sabantu abadala abangama-23 abaphilile, isidlo se-whey protein satholwa sandisa isilinganiso semethabolic nokushisa kwamafutha ngaphezu kwe-casein noma i-soy protein foods ().

I-whey protein Shake iyindlela yokudla esheshayo noma okokudla okukhuthaza ukulahleka kwamafutha futhi kungasiza ekuthuthukiseni ukwakheka komzimba wakho.

Thenga ama-whey protein online.

Isifinyezo: Amaprotheni we-Whey abonakala ekhulisa ukukhula kwemisipha, anciphisa isifiso sokudla, akhuphule ukugcwala futhi akhulise imetabolism ngempumelelo kakhulu kuneminye imithombo yamaprotheni.

8. I-Apple Cider Vinegar

I-Apple cider uviniga yikhambi lakudala labantu elinezinzuzo zezempilo ezisekelwe ebufakazini.

Kuye kwahlonishwa ngokunciphisa ukudla nokunciphisa ushukela wegazi kanye namazinga e-insulin kubantu abanesifo sikashukela (,).

Ngaphezu kwalokho, ingxenye eyinhloko kaviniga, i-acetic acid, itholakale ikhulisa ukushisa kwamafutha futhi yehlisa nokugcinwa kwamafutha esiswini ezifundweni eziningana zezilwane (,,).

Yize kungekho lucwaningo oluningi ngomphumela weviniga ekulahlekelweni kwamafutha kubantu, imiphumela yocwaningo olulodwa iyakhuthaza kakhulu.

Kulolu cwaningo, abesilisa abakhuluphele abangama-144 abafake izipuni ezi-2 zeviniga ekudleni kwabo okujwayelekile nsuku zonke amasonto ayi-12 balahlekelwe amakhilogremu angu-3.7 (1.7 kilograms) futhi bathola ukwehliswa kuka-0.9% emafutheni omzimba ().

Ukufaka i-apula cider uviniga ekudleni kwakho kungakusiza ulahlekelwe ngamafutha omzimba. Qala nge-1 ithisipuni ngosuku ehlanjululwe emanzini futhi kancane kancane usebenze kufika ku-1-2 wezipuni ngosuku ukunciphisa ukungakhululeki okungaba khona kokugaya ukudla.

Thenga i-apula cider uviniga online.

Isifinyezo: I-Apple cider uviniga ingasiza ekunciphiseni ukudla, ikhuthaze ukulahleka kwamafutha esiswini futhi yehlise amazinga kashukela egazi namazinga e-insulin.

9. Upelepele Chili

Upelepele we-Chili wenza okungaphezu kokungeza ukushisa ekudleni kwakho.

Ama-antioxidants abo anamandla anganciphisa ukuvuvukala futhi asize ukuvikela amaseli akho ekulimaleni ().

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi i-antioxidant eyodwa opelepele ababizwa nge-capsaicin ingakusiza ukuthi uzuze futhi ugcine isisindo esinempilo.

Ikwenza lokhu ngokukhuthaza ukugcwala nokuvimbela ukudla ngokweqile ().

Ngaphezu, le nhlanganisela ingakusiza futhi ukuthi ushise ama-calories amaningi futhi ulahlekelwe ngamafutha omzimba (,).

Ocwaningweni lwabantu abadala abayi-19 abaphilile, lapho ukudla ikhalori bekuvinjelwe ama-20%, kutholakale ukuthi i-capsaicin ilwa nokwehla kwesilinganiso semethabolikhi esivame ukwenzeka ngokuncipha kwekhalori ().

Ukubuyekezwa okukodwa okukhulu kwezifundo ezingama-20 kuphethe ngokuthi ukuthatha i-capsaicin kusiza ekwehliseni isifiso sokudla futhi kungakhuphula inani lama-calories owashisayo ngama-calories angama-50 ngosuku ().

Cabanga ukudla upelepele noma usebenzise upelepele we-cayenne oyimpuphu ukunonga ukudla kwakho kaningana ngesonto.

Isifinyezo:

Amakhemikhali kupelepele we-cayenne atholakele ukunciphisa ukuvuvukala, asiza ukulawula indlala futhi akhuphule izinga lokuqina.

10. Itiye le-Oolong

Itiye i-Oolong ngesinye seziphuzo ezinempilo ongaziphuza.

Yize ithola umshini omncane kunetiye eluhlaza, inezinzuzo eziningi ezifanayo zezempilo, ngenxa yokuqukethwe yi-caffeine namakatekhini.

Ukubuyekezwa kwezifundo eziningana kutholakale ukuthi inhlanganisela yamakatekini ne-caffeine etiyeni inyusa ikhalori elishiswa ngama-calories ayi-102 ngosuku, ngokwesilinganiso ().

Ucwaningo oluncane kwabesilisa nabesifazane lubonisa ukuthi ukuphuza itiye le-oolong kukhuphula izinga lokunciphisa umzimba futhi kukhuthaze ukuncipha. Ngaphezu kwalokho, olunye ucwaningo luthole ukuthi itiye le-oolong lenyusa ikhalori elivutha kabili kunaleli elenziwe itiye eliluhlaza (,,).

Ukuphuza izinkomishi ezimbalwa zetiye eliluhlaza, itiye le-oolong noma inhlanganisela yalokhu njalo kungakhuthaza ukulahleka kwamafutha futhi kunikeze neminye imiphumela emihle yezempilo.

Thenga itiye le-oolong online.

Isifinyezo: Itiye le-Oolong liqukethe i-caffeine nama-catechins, womabili atholakele ukuthi akhuphula izinga lokunciphisa umzimba futhi akhuthaze ukulahleka kwamafutha.

11. Yogurt YamaGrikhi Egcwele

I-yogurt egcwele yamaGrikhi inomsoco ngokweqile.

Okokuqala, kungumthombo omuhle kakhulu wamaprotheni, i-potassium ne-calcium.

Ucwaningo luphakamisa ukuthi imikhiqizo yobisi enamaprotheni aphezulu ingakhuphula ukulahleka kwamafutha, ivikele imisipha ngesikhathi sokulahlekelwa isisindo futhi ikusize uzizwe ugcwele futhi wanelisekile (,).

Futhi, iyogathi equkethe ama-probiotic ingasiza ukugcina isisu sakho sinempilo futhi ingahle inciphise izimpawu zesifo samathumbu esicasulayo, njengokuqunjelwa nokuqunjelwa ().

I-yoghurt egcwele yamaGrikhi egcwele iqukethe i-conjugated linoleic acid, ebonakala ikhuthaza ukwehla kwesisindo nokushiswa kwamafutha kubantu abakhuluphele ngokweqile nabakhuluphele ngokweqile, ngokusho kocwaningo olubandakanya ukubuyekezwa okukhulu kwezifundo eziyi-18 (,,,).

Ukudla iyogathi yamaGrikhi njalo kungahlinzeka ngezinzuzo eziningi zezempilo. Kepha qiniseka ukuthi ukhetha i-yogurt yamaGrikhi ecacile, egcwele, njengoba imikhiqizo yobisi engewona amafutha kanye namafutha aphansi aqukethe i-linoleic acid encane.

Isifinyezo:

I-yoghurt egcwele yamaGrikhi ingakhuphula ukushisa kwamafutha, inciphise ukudla, ivikele isisindo somzimba ngesikhathi sokulahlekelwa isisindo futhi ithuthukise impilo yamathumbu.

12. Amafutha Omnqumo

Amafutha omnqumo angenye yamafutha anempilo kakhulu emhlabeni.

Uwoyela we-olive ukhonjiswe ukwehlisa ama-triglycerides, ukwandisa i-cholesterol ye-HDL nokukhuthaza ukukhishwa kwe-GLP-1, enye yamahomoni okusiza ukukugcina ugcwele ().

Ngaphezu kwalokho, ezinye izifundo zikhombisile ukuthi amafutha omnqumo angakhuphula izinga lokunciphisa umzimba futhi akhuthaze ukulahleka kwamafutha (,,).

Esifundweni esincane kwabesifazane abangu-12 be-postmenopausal abanesisindo sokukhuluphala esiswini, ukudla uwoyela owengeziwe wezintombi njengengxenye yokudla kukhuphule kakhulu inani lama-calories abesifazane abashise amahora amaningi ().

Ukufaka amafutha omnqumo ekudleni kwakho kwansuku zonke, shiza izipuni ezimbalwa kusaladi lakho noma ulingeze ekudleni okuphekiwe.

Isifinyezo:

Uwoyela we-Olive ubonakala unciphisa ubungozi besifo senhliziyo, ukhuthaza imizwa yokugcwala futhi ukhulise izinga lokuqina komzimba.

Okusemqoka

Naphezu kwalokho abakhiqizi abathile bezengezo abangakusikisela, ayikho "iphilisi lomlingo" ephephile elingakusiza ukuthi ushise amakhulori amaningi ngosuku.

Kodwa-ke, ukudla neziphuzo eziningi kungakhuphula izinga lakho lokunciphisa umzimba, ngaphezu kokunikeza ezinye izinzuzo zezempilo.

Ukubandakanya eziningana zazo ekudleni kwakho kwansuku zonke kungaba nemiphumela ekugcineni eholela ekulahlekelweni kwamafutha kanye nempilo ephelele engcono.