Izindlela Eziyisi-6 Zokudla Kwakho Okuhambisana Ne-Metabolism Yakho

-Delile

• Iphutha leMetabolism: Ukudla ibhulakufesi elingalungile
• Iphutha leMetabolism: Skimping
• ku-Protein
• Iphutha leMetabolism: Ukudla Kancane Ukuze Ulahlekelwe Isisindo
• Iphutha leMetabolism: Ukuphuza
• Ukudla kwesoda
• Iphutha leMetabolism: Cha
• Umkhiqizo Wokuwasha
• Iphutha leMetabolism: Ukuhlanzwa
• Buyekeza kwe-

Lapho usebenza kanzima ukwehlisa amakhilogremu: ukuvusa isibunu sakho ejimini, ukunciphisa amakhalori, ukudla imifino eminingi, mhlawumbe nokuzama nokuhlanza. Futhi yize ungathola ochwepheshe ukuthi bancome yonke le mizamo, uhlelo lwakho kungenzeka empeleni luphazamise imigomo yakho yokwehlisa isisindo.

Njengoba kuphikisana futhi kucasula njengoba kubonakala, amaphutha athile avamile okudla angakhinyabeza umzimba wakho, isithando somlilo sakho sangaphakathi esishisa amakholori angu-24/7, noma ngabe ugijima nge-spin class noma uhlezi ku-derriere yakho phambi kwe-TV. Lokho akusho ukuthi kufanele uyeke ubulungu bakho bejimu futhi uyothenga iphayinti likashokoledi chip. Qhubeka nomsebenzi bese uqhubeka nokulahlekelwa ngalezi zilungiso ezilula.

Iphutha leMetabolism: Ukudla ibhulakufesi elingalungile

Utshelwe kaningi ukuthi abantu abadla ukudla kwasekuseni bavame ukuba nezinqe ezincane, kodwa abanye bathola ukuthi i-noshing in the a.m. empeleni ibenza balambe. Uma ukwazi ukulandisa, kungenzeka ukuthi "ukudla kwasekuseni okunempilo" okudlayo-njengokudla okusanhlamvu nezithelo-kuqukethe ama-carbs amaningi, okuncoma ukuthi udle ngokweqile kamuva.

"Uma une-metabolism evilaphayo, imvamisa kuyisibonakaliso sokuthi unokumelana ne-insulin-umzimba wakho unenkinga yokuhambisa ushukela ovela egazini lakho uwuyise kumaseli akho ukuze uthole uphethiloli, futhi uma lokho kungasebenzi kahle, uzizwa ulambile ngisho uma ungekho ngokomzimba, "kusho uCaroline Cederquist, MD, uchwepheshe kwezokudla nokudla emzimbeni kanye nomqondisi wezokwelapha we-BistroMD, uhlelo lokulethwa kokudla online. Lokhu kubonakala ikakhulukazi ngemuva kokuvuka kwakho. Ekuseni, amazinga e-insulin adla kakhulu ukudla okune-carb ephezulu, futhi i-insulin ikhuphuka kakhulu, bese kuba namakhala ngokushesha, kukushiye uqhume emini.

Isixazululo: Bhangqa lawo ma-carbohydrate namaprotheni ukusiza ukwehlisa ukusabela kukashukela egazini. Khomba amagremu angu-30 wamaprotheni (inkomishi kashizi noma amaqanda amabili kanye nesitsha seyogathi yamaGreki enamafutha aphansi) kanye namagremu angaba ngu-20 kuya kwangu-30 ama-carbs (ubhanana ophakathi, ucezu olukhulu lwesinkwa esithosiwe, noma iphakethe le-oatmeal esheshayo. ).

Iphutha leMetabolism: Skimping

ku-Protein

Usuku lonke umzimba wakho ubhekene nenqubo ebizwa ngenzuzo yamaprotheni, ngokuyisisekelo iphula izicubu zayo zemisipha. Kujwayelekile ngokuphelele, kodwa abesifazane abaningi abawadli amaprotheni anele (aqukethe ama-amino acid, "ukudla" okuyinhloko kwemisipha), ukuze kuliwe nalo mphumela futhi kugcinwe kahle isisindo somzimba omncane. Akukuhle kusukela lapho unesisipha esiningi, ama-calories owashisayo noma ngabe wenzani.

Isixazululo: I-RDA yamaprotheni yabesifazane ingama-gramu angama-45 kuye kwangama-50, kepha uDkt. Qiniseka ukuthi uthola amagremu angama-30 (cishe ama-ounces amane enkukhu) esidlweni sasekuseni, sasemini nasekuseni, kanye no-10 kuya ku-15 amagremu ngokudla okulula.

Iphutha leMetabolism: Ukudla Kancane Ukuze Ulahlekelwe Isisindo

Yebo, kufanele usike amakhalori ukuze ulingane nosayizi omncane. Kepha njengoba inani esikalini lincipha, imetabolism yakho nayo ingathatha ukuntywila ngezizathu ezimbili: Okokuqala, yize isisindo esithile esilahlekile singamafutha, esinye isisipha esikhipha ikhalori. Okwesibili, "umzimba wakho unesisindo 'esikhululekile' ngoba sibhekene nezakhi zofuzo ukulwa nendlala. Njengoba ulahlekelwa isisindo, umzimba wakho uzama ukubambelela kuma-calories ukuze ubuyisele emuva kusisekelo sakho, "kusho uRobert. UYanagisawa, MD, umqondisi woHlelo Lokulawulwa Kwesisindo Esinakekelwa Ngokwempilo eNtabeni iSinayi. Ungase futhi uzizwe ulambile njengoba umzimba wakho uzama ukukuncenga ukuba ubuyele endaweni oyibekile. Ngenhlanhla umzimba wakho uzosetha kabusha isisindo sakho kancane kancane, uDkt. Yanagisawa uyanezela.

Isixazululo: Kuze kube yilapho umzimba wakho uyeka ukulimaza imizamo yakho yokwehlisa isisindo, into ebaluleke kakhulu ongayenza ukulayisha izithelo nemifino. Uhlelo lwakho lwe-GI lusebenza isikhathi esingeziwe ukuze ludilize (kushisa ama-calories ambalwa), kodwa okubaluleke kakhulu, kuyindlela ephumelelayo yokulwa nale ndlala eyengeziwe ngokukugcwalisa nge-fiber enama-calori aphansi. Layisha uhhafu wepuleti lakho ngomkhiqizo ngaso sonke isikhathi sokudla bese udla isaladi ene-vinaigrette ngaphambi noma ngemuva kwesidlo sakusihlwa. Isaladi lehlisa ijubane lakho lokudla, linikeze amahomoni alwa nendlala imizuzu engama-20 kuye kwengama-30 okudingeka angene kuyo ukuze uzizwe usuthi futhi udle kancane esidlweni sakho-noma ukwazi kangcono ukumelana nophudingi ngemuva, kusho uScott Isaacs, MD, a. uchwepheshe wemetabolism kanye nombhali we Beat Overeating Manje!

Iphutha leMetabolism: Ukuphuza

Ukudla kwesoda

Kuwukuphenduka okunonya kwesiphetho ukuthi into engenakhalori ingakuqeda. "Ucwaningo lukhombisa ukuthi ushukela wokufakelwa uvusa izimpendulo ezifanayo ze-hormonal kanye ne-metabolic zikashukela wangempela," kusho uDkt Cederquist. Njengoba udla uswidi ongeyena, ama-receptors ebuchosheni bakho nasemathunjini alindele ukuthola amakhalori kushukela; ekuphenduleni, umzimba wakho ukhipha i-hormone yokugcina amafutha.

Isixazululo: "Gcoba izinto ezingenalo ikhalori bese uqala ukudla ukudla kwangempela," kusho uDkt. Cederquist. Ufuna ukusika i-soda yokudla ngokuphelele, kepha uma uyi-can-day-day gal futhi ungafuni ukuyeka ukubanda okubandayo, qala ngokusika emuva ekanini elilodwa futhi njalo udle iziphuzo zokudla ngesidlo. “Ngaleyo ndlela umzimba wakho uthola ama-kilojoule owalindele, ngakho-ke kuba nempendulo encane ye-insulin,” kuchaza uDkt. Cederquist.

Iphutha leMetabolism: Cha

Umkhiqizo Wokuwasha

Ama-pesticides awawona nje ababulali bezinambuzane, abuye abe ngabaphazamisi be-endocrine. Ngoba uhlelo lwe-endocrine lulawula imetabolism, ukuvezwa amakhemikhali athile kungakhuphula isifiso sokudla, kukhuthaze amangqamuzana anamafutha, futhi kudale imetabolism yokuvilapha, kusho uDkt Isaacs. Izinsalela zezibulala-zinambuzane emkhiqizweni (kanye nanoma iyiphi iphakheji yepulasitiki ezifika ngayo) ingalahla amazinga akho ehomoni futhi iholele nasekuzuzeni isisindo.

Isixazululo: Qhubeka udle lezo zithelo nemifino, kepha khuthala ngokugeza yonke into, noma amamiksi wesaladi "asengageziwe" kanye nokudla ongeke udle amakhekhe, njengama-cantaloupes nama-avocado. UDkt Isaacs uncoma ukucwilisa esitsheni esikhulu samanzi umzuzu owodwa kuya kwemibili, bese uhlanza ngaphansi kwamanzi agobhozayo. Sebenzisa ibhulashi elithambile ukukhuhla amawolintshi nokunye ukudla okunamaxolo aqinile.

Iphutha leMetabolism: Ukuhlanzwa

Uma kukhona into eyodwa mayelana nokuzila ijusi, ulahlekelwa isisindo ngokushesha okukhulu. Kepha iningi lezicubu zamanzi nezemisipha, kusho uDkt Cederquist. Mhlawumbe ungaqagela ukuthi siyaphi nalokhu: Uma uphika umzimba wakho izakhamzimba eziwudingayo ngokudla amakhalori ambalwa kakhulu namaprotheni anele, umzimba wakho uzodiliza izicubu zemisipha. "Ekugcineni, uzophinde uzuze leso sisindo uma uqala futhi ukudla futhi mhlawumbe nakakhulu ngenxa yokuthi ulahlekelwe isisindo," usho kanje. Okunye ukuhlanza kungaba amasonto amathathu noma inyanga, kepha okuningi kuyizinsuku ezintathu kuphela-isikhathi esanele sokulimaza imetabolism yakho. Yikes.

Isixazululo: Yeqa ukuhlanza ngokuphelele.

Buyekeza kwe-