Izeluleko Ezi-20 Ezisebenzayo Zokulahlekelwa Amafutha Esisu (Asekelwa Isayensi)

-Delile

• 1. Yidla ifayibha eningi encibilikayo
• 2. Gwema ukudla okuqukethe ama-trans fats
• 3. Ungaphuzi utshwala obuningi
• 4. Yidla ukudla okunamaprotheni amaningi
• 5. Nciphisa amazinga akho okucindezeleka
• 6. Ungadli ukudla okunoshukela okuningi
• 7.Vocavoca umzimba (i-cardio)
• 8. Nciphisa ama-carbs - ikakhulukazi ama-carbs acwengekile
• 9. Faka amanye amafutha akho okupheka ngamafutha kakhukhunathi
• 10. Yenza ukuqeqeshwa kokumelana (phakamisa izinsimbi)
• 11. Gwema iziphuzo ezinoshukela
• 12. Lala ngokwanele uphumule
• 13. Landelela ukudla kwakho nokuzivocavoca umzimba
• 14. Yidla izinhlanzi ezinamafutha masonto onke
• 15. Yeka ukuphuza ijusi yezithelo
• 16. Faka uviniga we-apula cider ekudleni kwakho
• 17. Yidla ukudla kwama-probiotic noma uthathe isithasiselo se-probiotic
• 18. Zama ukuzila ukudla ngezikhathi ezithile
• 19. Phuza itiye eliluhlaza
• 20. Shintsha indlela ophila ngayo uhlanganise izindlela ezahlukene
• Okubalulekile

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

Amafutha we-Belly angaphezulu kokuphazamisa okwenza izingubo zakho zizizwe ziqinile.

Kuyingozi enkulu.

Lolu hlobo lwamafutha - olubizwa ngamafutha e-visceral - luyimbangela enkulu yengozi yesifo sikashukela sohlobo 2, isifo senhliziyo, nezinye izimo (1).

Izinhlangano eziningi zezempilo zisebenzisa inkomba yomzimba (BMI) ukuhlukanisa isisindo nokubikezela ubungozi besifo se-metabolic.

Kodwa-ke, lokhu kuyadukisa, njengoba abantu abanamafutha amaningi esiswini besengozini eyengeziwe noma ngabe bebukeka bezacile ().

Yize ukulahlekelwa amafutha kule ndawo kungaba nzima, kunezinto eziningana ongazenza ukuze unciphise amafutha asesiswini ngokweqile.

Nawa amathiphu angama-20 asebenzayo wokulahlekelwa ngamafutha esiswini, axhaswa yizifundo zesayensi.

Izithombe ngu-Aya Brackett

1. Yidla ifayibha eningi encibilikayo

I-fiber encibilikayo imunca amanzi futhi yakhe ijeli esiza ukwehlisa ijubane lokudla njengoba idlula ohlelweni lwakho lokugaya ukudla.

Ucwaningo lukhombisa ukuthi lolu hlobo lwe-fiber lukhuthaza ukwehla kwesisindo ngokusiza uzizwe ugcwele, ngakho-ke ngokwemvelo udla kancane. Kungase futhi kwehlise inani lama-calories umzimba wakho omunca ekudleni (,,).

Ngaphezu kwalokho, i-fiber encibilikayo ingasiza ekulweni namafutha esiswini.

Ucwaningo lokuhlola kubantu abadala abangaphezu kwe-1,100 luthole ukuthi kukho konke ukwanda kwe-10-gram ekutholeni i-fiber encibilikayo, ukuzuza kwamafutha esiswini kwehle ngo-3.7% esikhathini esiyiminyaka emihlanu ().

Yenza umzamo wokudla ukudla okuphezulu kwe-fiber nsuku zonke. Imithombo emihle kakhulu ye-fiber encibilikayo ihlanganisa:

• imbewu yefilakisi
• ama-noodle e-shirataki
• Amahlumela eBrussels
• ukwatapheya
• imidumba
• amajikijolo

I-fiber encibilikayo ingakusiza ukuthi wehlise isisindo ngokwandisa ukugcwala nokunciphisa ukumunca ikhalori. Zama ukufaka inala yokudla okuphezulu kwe-fiber ekudleni kwakho kwesisindo.

2. Gwema ukudla okuqukethe ama-trans fats

Amafutha weTrans adalwa ngokumpompa i-hydrogen emafutheni angasetshenzisiwe, njengamafutha wesoya.

Atholakala kwamanye ama-margarine futhi asakazeka futhi kaningi afakwa ekudleni okuhlanganisiwe, kodwa abakhiqizi abaningi bokudla bayekile ukukusebenzisa.

Lawa mafutha axhumene nokuvuvukala, isifo senhliziyo, ukumelana ne-insulin, kanye nokuzuza kwamafutha esiswini ezifundweni zokubuka kanye nezilwane (,,).

Ucwaningo lweminyaka engu-6 luthole ukuthi izinkawu ezidle ukudla okunamafutha amaningi zithole amafutha angaphansi kwesisu angama-33% kunalawo adla ukudla okunamafutha amaningi we-monounsaturated ().

Ukusiza ukunciphisa amafutha esiswini nokuvikela impilo yakho, funda amalebula ezithako ngokucophelela futhi uhlale kude nemikhiqizo equkethe amafutha we-trans. Lezi zivame ukufakwa kuhlu njengamafutha angenayo i-hydrogenated.

Ezinye izifundo zixhumanise ukudla okuphezulu kwamafutha we-trans ekukhuphukeni kokuthola amafutha esiswini. Akunandaba noma ngabe uzama ukunciphisa isisindo, ukunciphisa ukusebenzisa kwakho amafutha we-trans kungumbono omuhle.

3. Ungaphuzi utshwala obuningi

Utshwala bungaba nezinzuzo zezempilo ngamanani amancane, kodwa buyingozi kakhulu uma uphuza kakhulu.

Ucwaningo luveza ukuthi utshwala obuningi bungakwenza uzuze namafutha esiswini.

Ucwaningo lwe-Observational luxhumanisa ukuphuza utshwala obuningi engozini ekhuphuke kakhulu yokuthola ukukhuluphala okuphakathi - okuwukuthi, ukugcina amafutha ngokweqile okhalweni (,).

Ukunciphisa utshwala kungasiza ukunciphisa usayizi wokhalo lwakho. Awudingi ukukuyeka ngokuphelele, kepha ukukhawulela inani oliphuzayo ngosuku olulodwa kungasiza.

Ucwaningo olulodwa lokusetshenziswa kotshwala lwabandakanya abantu abangaphezu kuka-2 000.

Imiphumela ikhombise ukuthi labo abaphuza utshwala nsuku zonke kepha abalinganiselwa kwesinye isiphuzo ngosuku banamafutha amancane esiswini kunalawo aphuza kancane kepha aphuza kakhulu utshwala ngezinsuku abaphuza ngazo ().

Ukuphuza ngokweqile kuye kwahlotshaniswa nokwanda kwamafutha esiswini. Uma udinga ukunciphisa okhalweni lwakho, cabanga ukuphuza utshwala ngokulinganisela noma ukuyeka ngokuphelele.

4. Yidla ukudla okunamaprotheni amaningi

Amaprotheni yisakhi esibaluleke kakhulu ekuphathweni kwesisindo.

Ukudla okuphezulu kwamaprotheni kukhulisa ukukhishwa kwe-hormone egcwele i-PYY, eyehlisa isifiso sokudla futhi ikhuthaze ukugcwala.

Amaprotheni abuye akhuphule isilinganiso sakho semethodi futhi akusize ugcine isisindo somzimba ngesikhathi sokulahlekelwa isisindo (,,).

Ucwaningo oluningi lokubuka lubonisa ukuthi abantu abadla amaprotheni amaningi bathambekele ekubeni namafutha angaphansi esiswini kunalabo abadla ukudla okuncane kwamaprotheni (,,).

Qinisekisa ukufaka umthombo omuhle wamaprotheni ngaso sonke isikhathi sokudla, njenge:

• inyama
• inhlanzi
• amaqanda
• okobisi
• amaprotheni we-whey
• ubhontshisi

Ukudla okuphezulu kwamaprotheni, njengezinhlanzi, inyama epholile, nobhontshisi, kuhle uma uzama ukukhipha amakhilogremu athe xaxa okhalweni lwakho.

5. Nciphisa amazinga akho okucindezeleka

Ukucindezeleka kungakwenza uzuze amafutha esiswini ngokudala izindlala ze-adrenal ukukhiqiza i-cortisol, eyaziwa nangokuthi i-hormone yokucindezeleka.

Ucwaningo lukhombisa ukuthi amazinga aphezulu e-cortisol akhulisa isifiso sokudla futhi aqhuba nokugcinwa kwamafutha esiswini (,).

Ngaphezu kwalokho, abesifazane asebevele banokhalo olukhulu bavame ukukhiqiza i-cortisol eningi ekuphenduleni ukucindezeleka. I-cortisol eyandisiwe iyaqhubeka nokunezela ekuzuzeni amafutha phakathi nendawo ().

Ukusiza ukunciphisa amafutha esiswini, zibandakanye emisebenzini ejabulisayo eqeda ukucindezeleka. Ukuzijwayeza i-yoga noma ukuzindla kungaba izindlela eziphumelelayo.

Ukucindezeleka kungakhuthaza ukuzuza kwamafutha okhalweni lwakho. Ukunciphisa ukucindezeleka kufanele kube yinto ebalulekile yakho uma uzama ukunciphisa isisindo.

6. Ungadli ukudla okunoshukela okuningi

Ushukela uqukethe i-fructose, exhunywe nezifo eziningana ezingamahlalakhona lapho idliwa ngokweqile.

Lokhu kufaka phakathi isifo senhliziyo, uhlobo lwesibili sikashukela, ukukhuluphala ngokweqile, nesifo sesibindi esinamafutha (,,).

Izifundo zokubheka zikhombisa ubudlelwano phakathi kokudla kakhulu ushukela nokwanda kwamafutha esiswini (,).

Kubalulekile ukuqaphela ukuthi okungaphezu nje koshukela ocwengekile kungaholela ekutholeni amafutha esiswini. Ngisho noshukela onempilo, njengoju lwangempela, kufanele usetshenziswe kancane.

Ukudla ushukela ngokweqile kuyimbangela enkulu yokuthola isisindo kubantu abaningi. Nciphisa ukudla kwakho uswidi nokudla okucutshunguliwe okunoshukela owengeziwe.

7.Vocavoca umzimba (i-cardio)

Ukuvivinya umzimba nge-aerobic (i-cardio) kuyindlela ephumelelayo yokuthuthukisa impilo yakho nokushisa ama-calories.

Ucwaningo lukhombisa nokuthi kungenye yezindlela eziphumelela kakhulu zokuvivinya umzimba ukunciphisa amafutha esiswini. Kodwa-ke, imiphumela ixubene nokuthi ukuvivinya umzimba ngokulingene noma ngamandla kunenzuzo enkulu (,,).

Kunoma ikuphi, imvamisa nesikhathi sohlelo lwakho lokuzivocavoca lubaluleke kakhulu kunokuqina kwalo.

Olunye ucwaningo luthole ukuthi abesifazane abase-postmenopausal balahlekelwa amafutha amaningi kuzo zonke izindawo lapho bezivocavoca umzimba imizuzu engama-300 ngeviki, uma kuqhathaniswa nalabo abasebenzisa imizuzu eyi-150 ngeviki ().

Ukuvivinya umzimba nge-aerobic kuyindlela ephumelelayo yokunciphisa umzimba. Ucwaningo lukhombisa ukuthi lusebenza ikakhulukazi ekunciphiseni okhalweni lwakho.

8. Nciphisa ama-carbs - ikakhulukazi ama-carbs acwengekile

Ukunciphisa ukudla kwakho kwe-carb kungasiza kakhulu ekulahlekelweni kwamafutha, kufaka phakathi amafutha esiswini.

Ukudla okunama-gramu angaphansi kwama-50 we-carbs ngosuku kubangela ukulahleka kwamafutha esiswini kubantu abakhuluphele ngokweqile, labo abasengozini yesifo sikashukela sohlobo lwe-2, nabesifazane abane-polycystic ovary syndrome (PCOS) (,,).

Awudingi ukulandela ukudla okuqinile okuqinile kwe-carb. Olunye ucwaningo lubonisa ukuthi ukumane ubeke ama-carbs ahlanjululwe nge-starchy carbs engacutshungulwa kungathuthukisa impilo ye-metabolic futhi kunciphise amafutha esiswini (,).

Ku-Framingham Heart Study edumile, abantu abasebenzisa kakhulu okusanhlamvu okuphelele babenamathuba amancane okuba ne-17% okuba namafutha angaphezulu esiswini kunalabo abadla ukudla okuphezulu okusanhlamvu okucwengile ().

Ukudla okuphezulu kwama-carbs acwengekile kuhlotshaniswa namafutha esiswini ngokweqile. Cabanga ukunciphisa ukudla kwakho kwe-carb noma ukufaka ama-carbs acwengekile ekudleni kwakho ngemithombo enempilo ye-carb, njengokusanhlamvu okuphelele, okusanhlamvu, noma imifino.

9. Faka amanye amafutha akho okupheka ngamafutha kakhukhunathi

Uwoyela kakhukhunathi ungenye yamafutha anempilo ongawadla.

Ucwaningo lukhombisa ukuthi amafutha aphakathi kwamaketanga kawoyela kakhukhunathi angakhuphula imetabolism futhi anciphise inani lamafutha owagcinayo ekuphenduleni ukudla okuphezulu kwekhalori (,).

Izifundo ezilawulwayo ziphakamisa ukuthi kungaholela nasekulahlekelweni kwamafutha esiswini ().

Kokunye ukuhlola, abesilisa abanesisindo sokukhuluphala abathatha uwoyela kakhukhunathi nsuku zonke amasonto ayi-12 balahlekelwe isilinganiso esingu-1.1 inches (2.86 cm) ezinkalweni zabo ngaphandle kokushintsha ngamabomu ukudla kwabo noma imikhuba yabo yokuzivocavoca ().

Kodwa-ke, ubufakazi bezinzuzo zamafutha kakhukhunathi wokulahleka kwamafutha esiswini buthakathaka futhi kuyimpikiswano ().

Futhi, khumbula ukuthi uwoyela kakhukhunathi unama-calories amaningi. Esikhundleni sokungeza amafutha amaningi ekudleni kwakho, shintsha amanye amafutha osuvele uwadla ngamafutha kakhukhunathi.

Ucwaningo lukhombisa ukuthi ukusebenzisa uwoyela kakhukhunathi esikhundleni samanye amafutha okupheka kungasiza ukunciphisa amafutha esiswini.

10. Yenza ukuqeqeshwa kokumelana (phakamisa izinsimbi)

Ukumelana nokuqeqeshwa, okwaziwa nangokuthi ukuphakamisa isisindo noma ukuqeqesha amandla, kubalulekile ekugcineni nasekuzuzeni isisindo semisipha.

Ngokuya ngezifundo ezibandakanya abantu abane-prediabetes, uhlobo lwesibili sikashukela, kanye nesifo esinamafutha esibindi, ukuqeqeshwa kokumelana nakho kungasiza ekulahlekelweni kwamafutha esiswini (,).

Eqinisweni, olunye ucwaningo olubandakanya intsha enesisindo esikhulu ngokweqile lubonise ukuthi inhlanganisela yokuqeqeshwa kwamandla nokuvivinya umzimba ngokuvivinya umzimba iholele ekwehleni okukhulu kwamafutha e-visceral ().

Uma uthatha isinqumo sokuqala ukuphakamisa izinsimbi, kuwumqondo omuhle ukuthola izeluleko kumqeqeshi oqeqeshiwe womuntu siqu.

Ukuqeqeshwa kwamandla kungaba isu elibalulekile lokwehlisa isisindo futhi kungasiza ukunciphisa amafutha esiswini. Ucwaningo lukhombisa ukuthi lusebenza kahle kakhulu ngokuhambisana nokuvivinya umzimba nge-aerobic.

11. Gwema iziphuzo ezinoshukela

Iziphuzo ezinoshukela zifakwa ku-liquid fructose, okungakwenza uzuze amafutha esiswini.

Ucwaningo lukhombisa ukuthi iziphuzo ezinoshukela ziholela ekwandeni kwamafutha esibindini. Isifundo esisodwa samasonto ayishumi sathola ukutholakala kwamafutha esiswini okuphawulekayo kubantu abaphuza iziphuzo eziphezulu ze-fructose (,,).

Iziphuzo ezinoshukela zibonakala zimbi kakhulu kunokudla okunoshukela omningi.

Njengoba ubuchopho bakho bungacubunguli amakhalori awuketshezi ngendlela efanayo enza ngayo aqinile, kungenzeka ugcine usudla amakhalori amaningi kamuva futhi uwagcine njengamafutha (,).

Ukwehlisa amafutha esiswini, kungcono ukugwema ngokuphelele iziphuzo ezinoshukela ezinjenge:

• isoda
• isibhakela
• itiye elimnandi
• izingxube zabadakwa eziqukethe ushukela

Ukugwema zonke izinhlobo zikashukela eziwuketshezi, njengeziphuzo ezinoshukela, kubaluleke kakhulu uma uzama ukukhipha amakhilogremu athe xaxa.

12. Lala ngokwanele uphumule

Ukulala kubalulekile ezicini eziningi zempilo yakho, kufaka phakathi isisindo. Ucwaningo lukhombisa ukuthi abantu abangalali ngokwanele bavame ukukhuluphala, okungabandakanya amafutha esiswini (,).

Ucwaningo lweminyaka engu-16 olubandakanya abesifazane abangaphezu kwama-68,000 luthole ukuthi labo abalala ngaphansi kwamahora ama-5 ubusuku ngabunye babenamathuba amakhulu okuthola isisindo kunalabo abalala amahora ayi-7 noma ngaphezulu ubusuku ngabunye ().

Isimo esaziwa ngokuthi i-apnea yokulala, lapho ukuphefumula kuyeka khona ngezikhathi phakathi nobusuku, sibuye sixhunyaniswe namafutha we-visceral ngokweqile ().

Ngaphezu kokulala okungenani amahora angu-7 ubusuku ngabunye, qiniseka ukuthi uthola ukulala okwanele kwekhwalithi.

Uma usola ukuthi kungenzeka ukuthi une-apnea yokulala noma enye inkinga yokulala, khuluma nodokotela bese welashwa.

Ukuncishwa ubuthongo kuxhumene nengozi eyengeziwe yokuzuza kwesisindo. Ukulala ngokwanele kwekhwalithi ephezulu kufanele kube ngenye yezinto ezibaluleke kakhulu kuwe uma uhlela ukunciphisa isisindo futhi uthuthukise impilo yakho.

13. Landelela ukudla kwakho nokuzivocavoca umzimba

Izinto eziningi zingakusiza ukuthi wehlise isisindo namafutha esiswini, kepha ukusebenzisa ama-calories ambalwa kunalokho okudingwa ngumzimba wakho ekunakekelweni kwesisindo kuyisihluthulelo ().

Ukugcina idayari yokudla noma ukusebenzisa i-tracker yokudla eku-inthanethi noma uhlelo lokusebenza kungakusiza ukuthi ubheke ukudla kwakho kwekhalori. Lelisu selikhonjisiwe ukuthi lilusizo ekwehliseni isisindo (,).

Ngaphezu kwalokho, amathuluzi okulandela umkhondo wokudla akusiza ukuthi ubone ukuphuza kwakho amaprotheni, i-carbs, i-fiber, kanye ne-micronutrients. Eziningi futhi zikuvumela ukuba urekhode ukuzivocavoca umzimba nokuvivinya umzimba.

Ungathola ama-apps / amawebhusayithi amahlanu wamahhala wokulandela ngomkhondo ukudla okunomsoco nekhalori kuleli khasi.

Njengeseluleko esijwayelekile sokulahlekelwa isisindo, ngaso sonke isikhathi kuwumqondo omuhle ukugcina ithrekhi yalokho okudlayo. Ukugcina idayari yokudla noma ukusebenzisa i-tracker yokudla eku-inthanethi yizindlela ezimbili ezithandwa kakhulu zokwenza lokhu.

14. Yidla izinhlanzi ezinamafutha masonto onke

Izinhlanzi ezinamafutha ziphilile ngendlela emangalisayo.

Bacebile ngamaprotheni wekhwalithi ephezulu kanye namafutha e-omega-3 akuvikela ezifweni (,).

Obunye ubufakazi busikisela ukuthi la mafutha e-omega-3 angasiza futhi ekunciphiseni amafutha e-visceral.

Ucwaningo olwenziwe kubantu abadala nezingane ezinesifo esinamafutha esibindi lukhombisa ukuthi izengezo zamafutha ezinhlanzi zinganciphisa kakhulu amafutha esibindi nawesisu (,,).

Hlela ukuthola ama-2-3 servings ezinhlanzi ezinamafutha ngesonto. Ukukhetha okuhle kufaka:

• uhlobo lwenhlanzi
• i-herring
• isardadi
• imackerel
• ama-anchovies

Ukudla izinhlanzi ezinamafutha noma ukuthatha izithako ze-omega-3 kungathuthukisa impilo yakho yonke. Obunye ubufakazi buphakamisa nokuthi bunganciphisa amafutha esiswini kubantu abanezifo ezinamafutha wesibindi.

15. Yeka ukuphuza ijusi yezithelo

Yize ujusi wezithelo unikeza amavithamini namaminerali, ushukela nje uphakeme njengosoda nezinye iziphuzo ezinoshukela.

Ukuphuza amanani amakhulu kungahle kube nengozi efanayo yokuthola amafutha esiswini ().

I-ounce engama-8 (240-mL) ekhishwa ujusi we-apula ongenashukela iqukethe amagremu angama-24 kashukela, ingxenye yawo ingu-fructose (63).

Ukusiza ukwehlisa amafutha esiswini ngokweqile, faka ijusi yezithelo ngamanzi, itiye le-iced elingenashukela, noma amanzi akhanyayo nge-wedge kalamula noma i-lime.

Uma kukhulunywa ngokuthola amafutha, ijusi yezithelo ingaba yimbi kakhulu njengesoda enoshukela. Cabanga ukugwema yonke imithombo kashukela oketshezi ukwandisa amathuba akho okunciphisa isisindo ngempumelelo.

16. Faka uviniga we-apula cider ekudleni kwakho

Ukuphuza uviniga we-apula cider kunezinzuzo ezinhle zezempilo, kufaka phakathi ukwehlisa amazinga kashukela egazini ().

Iqukethe i-acetic acid, ekhonjisiwe ukuthi inciphisa ukugcinwa kwamafutha esiswini ezifundweni eziningana zezilwane (,,).

Ocwaningweni olulawulwa amasonto ayi-12 emadodeni atholakala ukuthi anesisindo esikhulu, labo abathathe isipuni esingu-1 (15 mL) se-apula cider uviniga ngosuku balahlekelwe uhhafu wamasentimitha (1.4 cm) ezinkalweni zabo ().

Ukuthatha izipuni eziyi-1-2 (15-30 ml) ze-apula cider uviniga ngosuku kuphephile kubantu abaningi futhi kungaholela ekulahlekelweni ngamafutha okuncane.

Kodwa-ke, qiniseka ukuthi uyayinciphisa ngamanzi, ngoba uviniga ongagayiwe ungagudluza koqweqwe lwawo emazinyweni akho.

Uma ufuna ukuzama uviniga we-apula cider, kunokukhetha okuhle ongakhetha kukho ku-inthanethi.

I-Apple cider uviniga ingakusiza ukuthi wehlise isisindo esithile. Izifundo zezilwane ziphakamisa ukuthi kungasiza ukunciphisa amafutha esiswini.

17. Yidla ukudla kwama-probiotic noma uthathe isithasiselo se-probiotic

Ama-probiotic amabhaktheriya atholakala kokunye ukudla nezithasiselo. Banemihlomulo eminingi yezempilo, kufaka phakathi ukusiza ukuthuthukisa impilo yamathumbu nokwenza ngcono ukusebenza komzimba ().

Abaphenyi bathole ukuthi izinhlobo ezahlukene zamagciwane zidlala indima ekulawuleni isisindo nokuthi ukuba nesilinganiso esifanele kungasiza ekunciphiseni isisindo, kufaka phakathi ukulahleka kwamafutha esiswini.

Labo aboniswe ukunciphisa amafutha esiswini afaka phakathi amalungu we I-Lactobacillus umndeni, njenge I-Lactobacillus fermentum, I-Lactobacillus amylovorus futhi ikakhulukazi I-Lactobacillus gasseri (, 71, , ).

Izithasiselo ze-Probiotic ziqukethe izinhlobo eziningana zamagciwane, ngakho-ke qiniseka ukuthi uthenga eyodwa enikeza eyodwa noma eziningi zalezi zinhlobo zamagciwane.

Thenga ama-probiotic supplements online.

Ukuthatha izithasiselo ze-probiotic kungasiza ukukhuthaza uhlelo lokugaya ukudla olunempilo. Ucwaningo luphakamisa nokuthi ama-gut gut anenzuzo angasiza ukukhuthaza ukulahleka kwesisindo.

18. Zama ukuzila ukudla ngezikhathi ezithile

Ukuzila ukudla ngezikhathi ezithile muva nje sekuthandwa kakhulu njengendlela yokwehlisa isisindo.

Kuyindlela yokudla ejikeleza phakathi kwezikhathi zokudla nezikhathi zokuzila ().

Enye indlela ethandwayo ifaka ukuzila ukudla kwamahora angama-24 kanye noma kabili ngesonto. Okunye kuqukethe ukuzila ukudla nsuku zonke amahora angama-16 nokudla konke ukudla kwakho kungakapheli amahora angama-8.

Ekubuyekezweni kwezifundo ngokuzila ukudla ngezikhathi ezithile nokuzila ezinye izinsuku, abantu babone ukwehla kwe-4-7% emafutheni esisu kungakapheli amasonto ayi-6-24 (75).

Kunobunye ubufakazi bokuthi ukuzila ngezikhathi ezithile, nokuzila ukudla kukonke, kungahle kungabi nzuzo kwabesifazane njengakwabesilisa.

Yize izindlela ezithile zokuzila ezishintshiwe zibonakala njengezinketho ezingcono, yeka ukuzila ngokushesha uma uhlangabezana nemiphumela engemihle.

Ukuzila okungapheli kuyindlela yokudla eshintsha phakathi kwezikhathi zokudla nokuzila ukudla. Ucwaningo lukhombisa ukuthi kungaba enye yezindlela eziphumelela kakhulu zokwehlisa isisindo namafutha esiswini.

19. Phuza itiye eliluhlaza

Itiye elihlaza yisiphuzo esinempilo ngokukhethekile.

Iqukethe i-caffeine kanye ne-antioxidant epigallocatechin gallate (EGCG), zombili ezibonakala zithuthukisa imetabolism (,).

I-EGCG iyi-catechin, izifundo eziningi eziphakamisa ukuthi ingakusiza ukuthi ulahlekelwe ngamafutha esiswini.Umphumela ungaqiniswa lapho ukusetshenziswa kwetiye eluhlaza kuhlanganiswa nokuvivinya umzimba (, 79, 80).

Ukuphuza itiye eliluhlaza njalo kuye kwaxhunyaniswa nokwehlisa isisindo, yize kungenzeka ukuthi akusebenzi ngokwako futhi kuhle kakhulu kuhlanganiswe nokuvivinya umzimba.

20. Shintsha indlela ophila ngayo uhlanganise izindlela ezahlukene

Ukwenza nje into eyodwa kulolu hlu ngeke kube nomthelela omkhulu kukodwa.

Uma ufuna imiphumela emihle, udinga ukuhlanganisa izindlela ezahlukahlukene eziboniswe ukuthi ziyasebenza.

Kuyathakazelisa ukuthi eziningi zalezi zindlela yizinto ngokuvamile ezihlotshaniswa nokudla okunempilo kanye nendlela yokuphila enempilo isiyonke.

Ngakho-ke, ukuguqula indlela ophila ngayo isikhathi eside kuyisihluthulelo sokulahlekelwa ngamafutha esiswini nokuwagcina engekho.

Uma unemikhuba enempilo futhi udla ukudla kwangempela, ukulahleka kwamafutha kuvame ukulandela njengomphumela wecala lemvelo.

Ukwehla kwesisindo nokukugcina kunzima ngaphandle kokuthi ushintshe unomphela imikhuba yakho yokudla nendlela ophila ngayo.

Okubalulekile

Azikho izixazululo zomlingo zokulahlekelwa ngamafutha esiswini.

Ukwehla kwesisindo kuhlala kudinga umzamo othile, ukuzibophezela nokubekezela egameni lakho.

Ukwamukela ngempumelelo amanye noma wonke amasu nezinjongo zokuphila okuxoxwe ngazo kulesi sihloko nakanjani kuzokusiza ukuthi ulahlekelwe amakhilogremu athe xaxa okhalweni lwakho.