I-7 Diet Hacks Ongakaze Uyizwe Ngaphambili (Lokho Kuyasebenza Ngempela!)

-Delile

• Susa izinhlelo zokusebenza zokubala amakhalori
• Lindela emuva ukujima kwakho kwe-HIIT
• Yenza ucansi ekuseni ngezimpelasonto
• Yehlisa umculo uma udla
• Lalela amahlaya ngesikhathi sohambo lwakho lokuya emsebenzini
• Hlola ikhabethe lakho lemithi
• Setha kabusha iwashi lakho lokudla
• Buyekeza kwe-

Indlela yokudla iyashintsha kakhulu, futhi uma kucatshangelwa ukuthi kwenza ukwehla kwamaphawundi kulawuleke futhi kuhlale isikhathi eside kunezindlela zangaphambilini zokujuluka nokulamba, izindaba ezithokozisayo lezo. "Indlela esitshelwe ngayo ukuthi sinciphise isisindo isisethele ukwehluleka," kusho uDavid Ludwig, M.D., Ph.D., uprofesa wezokudla eHarvard kanye nombhali we Uhlale Ulambile? "Uma kungakusebenzelanga, yazi ukuthi akuwena wedwa odonsa kanzima." Eqinisweni, lapho abacwaningi befunda okwengeziwe ngokuncipha kwesisindo, yilapho beqaphela nakakhulu ukuthi amaqiniso athile okuthiwa awahlali ekhona ekuphileni kwangempela. (Njengalezi Zidlo Eziyingozi Ukhohlisa Mhlawumbe Uyakholelwa.)

Yini-ke eletha? Uzojabula ukuzwa ukuthi izinguquko ezilula zemikhuba yilezo ezinemiphumela ejulile, yesikhathi eside. Lawa ngamasu ahlakaniphile, amasha akhokha ngempela.

Susa izinhlelo zokusebenza zokubala amakhalori

Umzimba wakho uphendula amakhalori ngokuhlukile ngokuya ngokudla okuvela kukho. Ngakho-ke esikhundleni sokubala ngokweqile nokusika ama-calories, gxila ekudleni ukudla okulungile, kusho uDkt Ludwig. Ukusebenzisa ama-carbohydrate acutshunguliwe kwenza izinga lakho le-insulin linyuke, okubangela ukuthi amaseli akho amafutha agcine ama-calories amaningi. Ngakolunye uhlangothi, amaprotheni aqala i-hormone ekhipha ama-calories endaweni egcinwe kuyo. Okubi nakakhulu, ukudla okune-carb enzima kubambezela ukugaya kwakho. Lapho uDkt. Ludwig ebheka inani lama-kilojoule abantu abawashise lapho bephumule ekudleni okuhlukahlukene, Uthole ukuthi labo abasika ama-carbs bashise ama-kilojoule angama-325 ngosuku uma kuqhathaniswa nalabo abasika amafutha ngaphandle kokuzivocavoca okwengeziwe.Thola amaprotheni amaningi futhi ushintshe ama-carbs acutshunguliwe ukudla okuphezulu okunamafutha anempilo kanye nama-carbs emvelo njengezithelo, imifino, nobhontshisi kanye amaphawundi azokwehla kalula, azikho izibalo zikanokusho ezidingekayo.

Lindela emuva ukujima kwakho kwe-HIIT

Uma ugijima, ujikeleza, futhi uya ezifundweni ze-HIIT njengokusangana kepha ungalahli isisindo, kungenzeka ukuthi weqa ngokweqile. "Ukweqa ngokweqile kuholela ekwandiseni ngokweqile i-cortisol, i-hormone yokucindezeleka ekwenza ufune ushukela namafutha esitolo," kusho uStephanie Middleberg, R.D.N., umsunguli weMiddleberg Nutrition eNew York City. Ungalokothi uyeke ukuzivocavoca; vele unciphise izikhathi zakho zokuqina ngamandla kube yizinsuku ezintathu ngesonto ubuningi (kuningi ukuthola zonke izinzuzo zezempilo) futhi usebenze ngokulingene (phakamisa izinsimbi, ugijime, uthathe isigaba se-yoga) izinsuku ezimbili ngesonto, uyeluleka.

Yenza ucansi ekuseni ngezimpelasonto

Amazinga aphezulu e-oxytocin ("i-hormone yothando" ekhishwa lapho usondelene nomunye umuntu) angase akusize udle kancane, ngokocwaningo olwanyatheliswa kujenali. Ukukhuluphala ngokweqile. Njengoba sisebenzisa ama-calories angama-400 ngaphezulu ngoMgqibelo nangeSonto kunangezinsuku zamasonto, ukuba matasa phakathi kwamashidi kungasiza ekulungiseni umonakalo odliwayo. Ngaphezu kwalokho, ucansi lungakwenza uzizwe ujabule ngomzimba wakho, okukusiza ukuthi ukhethe ukudla okungcono futhi uvivinye umzimba,” kusho uHaylie Pomroy, umbhali wencwadi. I-Fast Metabolism Ukudla Rx. (Ucansi lwasekuseni lungakusiza nokuthi unciphise ukucindezeleka.)

Yehlisa umculo uma udla

Abantu badle ama-pretzels amaningi lapho belalele imisindo eqeda umsindo oshubile wokudla okulula, kutholwe ucwaningo olwenziwa eBrigham Young University naseColorado State University. Chalk it up to mindfulness: Uma wazi kahle ukuthi udlani (njengalapho uzizwa uhlafuna), kungenzeka ukuthi uyeke ukudla ngokushesha, kusho umlobi ocwaningayo uRyan Elder, Ph.D. Uma ungadli ukudla okwehla esiphundu, noma ungathanda ukuxoxa nabangane bakho okudlela kunokuba ulalele konke okulumayo, qaphela eminye imininingwane ngokudla kwakho, kuphakamisa uDawn Jackson Blatner, RD.N. Umumo Ilungu lebhodi elelulekayo nombhali we I-Flexitarian Diet. "Bheka ukudla okusemfolokoni yakho ngaphambi kokukufaka emlonyeni wakho, yazisa indlela okunuka ngayo, futhi ujabulele ukunambitheka," esho.

Lalela amahlaya ngesikhathi sohambo lwakho lokuya emsebenzini

Amahora owachitha uya futhi ubuya emsebenzini ngokuvamile ayizingxenye ezicindezela kakhulu zosuku lwakho, okuyinto engalungile okhalweni lwakho. U-Amy Gorin, R.D.N., ongumnikazi we-Amy Gorin Nutrition eJersey City, eNew Jersey uthi: “Ukucindezeleka kwenza izindlala ze-adrenal zikhiphe i-cortisol, engase ikwenze ulangazelele ushukela futhi ingaholela ekukhuluphaleni. Eqinisweni, ucwaningo luxhumanise ukuhamba okude nama-BMI aphezulu. Ungase ungakwazi ukuthola umsebenzi omusha eduze nasekhaya, kodwa unganciphisa izinga lakho lokucindezeleka ngamahlaya. "Ngisho nokuhleka okulindelwe kukhonjisiwe kwehlisa i-cortisol," kusho uGorin. Futhi uma ungacindezelekile kakhulu lapho ufika emsebenzini, kuzoba lula ukuthi ungasho ukuthi awukho ama-donuts asehhovisi.

Hlola ikhabethe lakho lemithi

"Amaphesenti ayishumi okukhuluphala abangelwa yimithi," kusho uLouis J. Aronne, M.D., umbhali Shintsha Ukudla Kwakho Kwebhayoloji kanye nomqondisi we-Comprehensive Weight Control Center e-Weill Cornell Medicine kanye naseNewYork-Presbyterian Hospital. Kepha amacala awahlali esobala kakhulu, njengokulawulwa kokubeletha kanye nemithi yokulwa nengcindezi. Eqinisweni, ama-antihistamine ayinkinga ejwayelekile, kusho uDkt. “Abantu bathatha le mishanguzo ukunciphisa ukungezwani komzimba nokulala kangcono, kodwa sithola ukuthi ingakhuphula isifiso sokudla futhi idale ukuzuza kwesisindo,” usho kanje. Lokho kungenxa yokuthi ama-histamines, amangqamuzana akho akhululayo lapho ephendula izinto ezingezwani nomzimba, angama-neurotransmitters asiza ukulawula izindlela ezisebuchosheni bakho ezihlobene nesifiso sokudla kanye ne-metabolism; ukuphuma kwama-antihistamine kukhansela lo mphumela. Bona i-allergenist uma usebenzisa le mithi njalo, uDkt Aronne uphakamisa. Futhi uma usebenzisa ama-antihistamine ukukusiza ulale ebusuku, buza udokotela wakho ngezixazululo zokulala zemvelo njenge-melatonin.

Setha kabusha iwashi lakho lokudla

Ukuqinisekisa ukuthi uqala usuku lwakho ngesidlo sasekuseni kuwukuhlakanipha ngenxa yezizathu ezimbalwa. Ukudla kwasekuseni okunempilo kusiza ukusetha ithoni yezinketho zokudla ezinhle usuku lonke, futhi ucwaningo lubonisa ukuthi abadla ukudla kwasekuseni bavame ukunyakaza kakhulu futhi badle kancane. Futhi, unamandla amakhulu ekuseni, ngakho-ke kungenzeka ukuthi ukhethe ukudla okunempilo ngaleso sikhathi, okwenza kube yisikhathi esihlakaniphile sokudla ama-calories akho ansuku zonke (ngokungafani nalapho ubuya ekhaya ulamba futhi ucindezelekile), kusho uBlatner . Kepha uthola ukuthi amakhasimende akhe avame ukweqa ibhulakufesi, athi alambile ekuseni nje. Into ukuthi, kufanele uvuke ngesifiso sokudla. "Uma uzizwa usuthi lapho uvuka okokuqala, kusho ukuthi kungenzeka ukuthi ubudle kakhulu ekudleni kwakusihlwa ngayizolo noma udle kakhulu sekusele isikhathi sokulala," kuchaza uBlatner. Isixazululo: Yeqa isidlo sakusihlwa ubusuku obubodwa noma udle ngaphambi kwesikhathi kusihlwa, futhi ngakusasa ekuseni ngeke ukwazi ukumelana nesidlo sasekuseni esinempilo. Lokhu kuzosetha kabusha iwashi lakho lokudla, elizokwenza konke ukudla kwakho kube nempilo.

Buyekeza kwe-