Izindlela Ezi-6 Ezilula Zokulahlekelwa Amafutha Esisu, Ngokusekelwe Kwisayensi

-Delile

• 1. Gwema iziphuzo ezinoshukela noshukela
• 2. Yidla amaprotheni amaningi
• 3. Yidla ama-carbohydrate ambalwa
• 4. Yidla ukudla okune-fiber
• 5. Vocavoca umzimba njalo
• 3 Ishukumisela Ukuqinisa i-Abs
• 6. Landelela ukudla kwakho
• Okubalulekile

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

Ukulahlekelwa amafutha esiswini, noma amafutha esiswini, kuyinjongo ejwayelekile yokwehlisa isisindo.

Amafutha esiswini uhlobo oluyingozi ikakhulukazi. Ucwaningo luphakamisa ukuxhumana okuqinile nezifo ezinjengesifo sikashukela sohlobo 2 nesifo senhliziyo ().

Ngalesi sizathu, ukulahlekelwa ngala mafutha kungaba nezinzuzo ezibalulekile empilweni yakho nasenhlalakahleni yakho.

Ungakwazi ukukala amafutha akho esiswini ngokulinganisa umjikelezo osokhalweni lwakho ngesilinganiso seteyipu. Izinyathelo ezingaphezulu kwamasentimitha angama-40 (102 cm) emadodeni namasentimitha angama-35 (88 cm) kwabesifazane zaziwa njengokukhuluphala esiswini (2).

Amasu athile wokunciphisa isisindo angakhomba amafutha asesiswini ngaphezu kwezinye izindawo zomzimba.

Nazi izindlela ezi-6 ezisuselwa ebufakazini zokwehlisa amafutha esiswini.

1. Gwema iziphuzo ezinoshukela noshukela

Ukudla okunoshukela ongeziwe akulungile empilweni yakho. Ukudla okuningi kwalezi zinhlobo zokudla kungadala ukuzuza kwesisindo.

Ucwaningo lukhombisa ukuthi ushukela owengeziwe unemiphumela eyingqayizivele eyingozi empilweni ye-metabolic ().

Ucwaningo oluningi luye lwabonisa ukuthi ushukela owedlulele, ikakhulukazi ngenxa yenani elikhulu le-fructose, ungaholela ekwakhiweni kwamafutha azungeze isisu sakho nesibindi (6).

Ushukela uhhafu we-glucose nohhafu we-fructose. Uma udla ushukela omningi owengeziwe, isibindi sigcwala ngokweqile nge-fructose bese siphoqeleka ukuthi sikuguqule sibe ngamafutha (, 5).

Abanye bakholelwa ukuthi lena inqubo eyinhloko ngemuva kwemiphumela eyingozi kashukela empilweni. Kwandisa amafutha esiswini kanye namafutha wesibindi, okuholela ekumelaneni ne-insulin nezinkinga ezahlukahlukene zomzimba ().

Ushukela oketshezi mubi kakhulu kulokhu. Ingqondo ayibonakali ibhalisa ama-calories aketshezi ngendlela efanayo nama-calories aqinile, ngakho-ke uma uphuza iziphuzo ezinoshukela, ugcina usudla ama-calories aphelele (,).

Ucwaningo luthi izingane zinamathuba angama-60% okuthuthukisa ukukhuluphala ngokudla ngakunye kwansuku zonke koshukela okunoshukela (10).

Zama ukunciphisa inani likashukela ekudleni kwakho bese ucabanga ukuziqeda ngokuphelele iziphuzo ezinoshukela. Lokhu kufaka phakathi iziphuzo ezinoshukela, ushukela, iziphuzo zezithelo, neziphuzo ezahlukahlukene zemidlalo kashukela.

Funda amalebula ukuze uqiniseke ukuthi imikhiqizo ayiqukethe ushukela ocwengekile. Ngisho nokudla okumakethwa njengokudla kwezempilo kungaqukatha inani elikhulu likashukela.

Khumbula ukuthi akukho kulokhu kusebenza kuzo zonke izithelo, ezinempilo ngokweqile futhi ezine-fiber eningi enciphisa imiphumela emibi ye-fructose.

Isifinyezo Ukusetshenziswa ngokweqile kukashukela kungenzeka
ube ngumshayeli oyinhloko wamafutha amaningi esiswini nasesibindi. Lokhu
ikakhulukazi ngeziphuzo ezinoshukela njengeziphuzo ezibandayo.

2. Yidla amaprotheni amaningi

Amaprotheni angaba yi-macronutrient ebaluleke kakhulu yokwehlisa isisindo.

Ucwaningo lukhombisa ukuthi lunganciphisa izifiso ngo-60%, lukhulise imetabolism ngama-calories ayi-80-100 ngosuku, futhi lukusize udle kuze kufike kuma-calories angu-441 ambalwa ngosuku (,,,).

Uma ukunciphisa isisindo kuyinjongo yakho, ukungeza amaprotheni kungaba ushintsho olulodwa olusebenza kakhulu ongalwenza ekudleni kwakho.

Akukona nje kuphela ukuthi amaprotheni angakusiza wehlise isisindo, kepha futhi kungakusiza ukuthi ugweme ukuthola isisindo ().

Amaprotheni angasebenza ikakhulukazi ekwehliseni amafutha esiswini. Ucwaningo oluthile lukhombisile ukuthi abantu abadla amaprotheni amaningi futhi angcono banamafutha angaphansi esiswini (16).

Olunye ucwaningo luveze ukuthi amaprotheni axhumene nethuba elinciphiswe kakhulu lokuzuza kwamafutha esiswini ngaphezu kweminyaka emihlanu kwabesifazane ().

Lolu cwaningo luye lwaxhumanisa ama-carbs namafutha acwengekile kumafutha angaphezulu esiswini kanye nezithelo nemifino exhumekile ukunciphisa amafutha.

Izifundo eziningi ezibona ukuthi amaprotheni asiza ekwehliseni isisindo abantu bebethola ama-25-30% ama-calories abo kuma-protein. Ngakho-ke, lokhu kungaba uhla oluhle lokuzama.

Zama ukwandisa ukudla kwakho kokudla okuphezulu kwamaprotheni njengamaqanda aphelele, inhlanzi, imidumba, amantongomane, inyama, nemikhiqizo yobisi. Le yimithombo yamaprotheni engcono kakhulu ekudleni kwakho.

Lapho ulandela ukudla okudla imifino noma i-vegan, bheka le ndatshana yokuthi ungakhuphula kanjani ukudla kwakho kwamaprotheni.

Uma ulwa nokuthola amaprotheni anele ekudleni kwakho, isengezo samaprotheni asezingeni - njenge-whey protein - siyindlela enempilo futhi elula yokukhuphula inani lokudla kwakho. Ungathola izinketho eziningi zeprotheni powder online.

Isifinyezo Ukudla inqwaba yamaprotheni
khulisa imetabolism yakho futhi wehlise amazinga endlala, ukwenze kube yindlela ephumelela kakhulu
ukunciphisa umzimba. Ucwaningo oluningi lubonisa ukuthi amaprotheni asebenza ngokukhethekile
ngokumelene namafutha esiswini.

3. Yidla ama-carbohydrate ambalwa

Ukudla ama-carbs ambalwa kuyindlela ephumelela kakhulu yokulahlekelwa amafutha.

Lokhu kusekelwa izifundo eziningi. Lapho abantu besika ama-carbs, isifiso sabo sokudla siyehla bese bancipha (18).

Izifundo ezingaphezu kwe-20 ezilawulwa ngokungahleliwe manje zikhombisile ukuthi ukudla okuphansi kwe-carb kwesinye isikhathi kuholela ekulahlekelweni kwesisindo esiphindwe izikhathi ezi-2-3 kunokudla okunamafutha amancane (19, 20, 21).

Lokhu kuyiqiniso noma ngabe labo abaseqenjini eliphansi lama-carb bavunyelwe ukuthi badle kakhulu njengoba befuna, kuyilapho labo abaseqenjini lamafutha amancane benqunyelwe ikhalori.

Ukudla okuphansi kwe-carb nakho kuholela ekwehliseni okusheshayo kwesisindo samanzi, okunikeza abantu imiphumela esheshayo. Abantu bavame ukubona umehluko esikalini kungakapheli izinsuku eziyi-1-2.

Ucwaningo oluqhathanisa i-carb ephansi kanye nokudla okunamafutha aphansi lukhombisa ukuthi ukudla okuphansi kwe-carb kunciphisa kakhulu amafutha esiswini naseduze kwezitho nasesibindi (,).

Lokhu kusho ukuthi amanye amafutha alahlekile ekudleni okuphansi kwe-carb ayingozi esiswini.

Ukugwema nje ama-carbs acwengekile - njengoshukela, uswidi, nesinkwa esimhlophe - kufanele kube kwenele, ikakhulukazi uma ugcina ukudla kwakho kwamaprotheni kuphakeme.

Uma umgomo ukunciphisa isisindo ngokushesha, abanye abantu banciphisa ukudla kwabo kwe-carb kuya kuma-gramu angama-50 ngosuku. Lokhu kufaka umzimba wakho ku-ketosis, isimo lapho umzimba wakho uqala ukushisa khona amafutha njengoba uphethiloli wayo oyinhloko nesifiso kuncishiswa.

Ukudla okuphansi kwe-carb kunezinye izinzuzo eziningi zezempilo ngaphandle nje kokuncipha kwesisindo. Isibonelo, bangayithuthukisa kakhulu impilo kubantu abanesifo sikashukela sohlobo 2 (24).

Isifinyezo Ucwaningo lukhombisile lokho
ukusika ama-carbs kusebenza kakhulu ekususeni amanoni esiswini
indawo, ezungeze izitho, nasesibindi.

4. Yidla ukudla okune-fiber

I-fiber yokudla ikakhulu iyindaba yezitshalo engagayeki.

Ukudla i-fiber eningi kungasiza ekunciphiseni isisindo. Noma kunjalo, uhlobo lwe-fiber lubalulekile.

Kubonakala sengathi iningi lemicu encibilikayo ne-viscous inethonya kusisindo sakho. Lezi yimicu ebopha amanzi futhi yakhe ijeli elijiyile "elihlala" esiswini sakho ().

Le gel inganciphisa ngokuphawulekayo ukuhamba kokudla ngohlelo lwakho lokugaya ukudla. Kunganciphisa futhi ukugayeka nokumuncwa kwezakhamzimba. Umphumela wokugcina umuzwa wesikhathi eside wokugcwala nokuncipha kwesifiso ().

Ucwaningo olulodwa lokubuyekeza luthole ukuthi amagremu ayi-14 e-fiber ngosuku axhumene nokwehla okungu-10% kokudla ikhalori kanye nokwehla kwesisindo kwamakhilogremu angama-4.5 (2 kg) ngaphezulu kwezinyanga ezine ().

Ucwaningo olulodwa lweminyaka emihlanu lwabika ukuthi ukudla amagremu ayi-10 we-fiber encibilikayo ngosuku kwakuxhunywe ekwehlisweni kuka-3.7% kwenani lamafutha esiswini ().

Lokhu kusho ukuthi i-fiber encibilikayo ingasebenza ikakhulukazi ekunciphiseni amafutha esiswini ayingozi.

Indlela engcono yokuthola i-fiber eyengeziwe ukudla ukudla okuningi kwezitshalo, kufaka phakathi imifino nezithelo. Imidumba nayo ingumthombo omuhle, kanye nokunye okusanhlamvu, njenge-oats ephelele.

Ungazama futhi ukuthatha isengezo sefayibha njenge-glucomannan. Le ngenye yezintambo zokudla ezibukeka kakhulu, futhi ucwaningo lukhombisa ukuthi kungasiza ekunciphiseni isisindo (,).

Kubalulekile ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokwethula lokhu noma okunye ukwengeza kuhlobo lwakho lokudla.

Isifinyezo Kunobunye ubufakazi bokuthi
ifayibha yokudla encibilikayo ingaholela ekunciphiseni inani lamafutha esiswini. Lokhu kufanele
kubangele ukuthuthuka okukhulu empilweni yomzimba nokunciphisa ubungozi bezifo ezithile.

5. Vocavoca umzimba njalo

Ukuvivinya umzimba kungenye yezinto ezinhle kakhulu ongazenza ukukhulisa amathuba akho okuphila impilo ende, enempilo nokugwema izifo.

Ukusiza ukunciphisa amafutha esiswini kuphakathi kwezinzuzo ezimangazayo zezempilo zokuvivinya umzimba.

Lokhu akusho ukwenza izivivinyo zesisu, njengoba ukunciphisa amabala - ukulahlekelwa amafutha endaweni eyodwa - akunakwenzeka. Kwesinye isifundo, amasonto ayisithupha okuqeqeshwa nje imisipha yesisu ayinawo umthelela olinganisekayo kuzungeze okhalweni noma inani lamafutha emgodini wesisu ().

Ukuqeqeshwa kwesisindo nokuvivinya umzimba kuzonciphisa amafutha emzimbeni wonke.

Ukuvivinya umzimba nge-aerobic - njengokuhamba, ukugijima, nokubhukuda - kungavumela ukwehliswa okukhulu kwamafutha esiswini (,).

Olunye ucwaningo luthole ukuthi ukuzivocavoca kuvimbela ngokuphelele abantu ekubeni baphinde bathole amafutha esiswini ngemuva kokuncipha, okusho ukuthi ukuzivocavoca umzimba kubaluleke kakhulu ngesikhathi sokugcinwa kwesisindo ().

Ukuzivocavoca umzimba nakho kuholela ekwehliseni ukuvuvukala, amazinga kashukela asezingeni eliphansi, kanye nokwenza ngcono kwezinye izinkinga zomzimba ezihambisana namafutha amaningi esiswini ().

Isifinyezo Ukuzivocavoca umzimba kungaba kakhulu
kusebenza ngempumelelo yokwehlisa amafutha esiswini nokunikeza ezinye izinzuzo eziningi zezempilo.

3 Ishukumisela Ukuqinisa i-Abs

6. Landelela ukudla kwakho

Iningi labantu liyazi ukuthi okudlayo kubalulekile, kepha abaningi abazi ngqo ukuthi badlani.

Umuntu angacabanga ukuthi udla iprotheni ephezulu noma ukudla okuphansi kwe-carb, kepha ngaphandle kokugcina ithrekhi, kulula ukukala ngokweqile noma ukubukela phansi ukudla.

Ukulandelela ukudla okudlayo akusho ukuthi udinga ukukala nokukala konke okudlayo. Ukulandelela ukudla njalo njalo izinsuku ezimbalwa zilandelana kungakusiza uqaphele izindawo ezibaluleke kakhulu zoshintsho.

Ukuhlela kusengaphambili kungakusiza ukuthi ufeze izinhloso ezithile, njengokukhuphula isilinganiso samaphrotheni akho sibe ngama-kilojoule angama-25-30% noma ukunciphisa ama-carbs angenampilo.

Bheka lezi zihloko lapha ukuthola ikhalori lokubala kanye nohlu lwamathuluzi wamahhala we-inthanethi nezinhlelo zokusebenza ukulandelela lokho okudlayo.

Okubalulekile

Amafutha esisu, noma amafutha esiswini, axhumene nengozi eyengeziwe yezifo ezithile.

Iningi labantu lingawanciphisa amafutha abo esiswini ngokuthatha izinguquko ezibalulekile empilweni, njengokudla ukudla okunempilo okugcwele amaprotheni, imifino nezithelo, nezithelo zomzimba, nokuvivinya umzimba njalo.

Ukuze uthole amathiphu amaningi ngokuncipha, funda ngamasu wokunciphisa isisindo angama-26 lapha.