Buza Umqeqeshi Wosaziwayo: Ungalahlekelwa Kanjani I-Muffin Top

-Delile

• Buyekeza kwe-

Umbuzo: Iyiphi indlela engcono yokushisa amafutha esiswini futhi ulahle i-muffin top yami?

A: Kwikholamu yangaphambilini, ngixoxe ngezimbangela eziyisisekelo zalokho abantu abaningi abakubiza ngokuthi "i-muffin top" (Bheka lapha uma uyiphuthelwe). Manje, ngizogxila kulokho ongakwenza ukubashaya. Nawa amathiphu ami aphezulu okuthi ungabhekana kanjani namahomoni amabili avame ukuba yimpande yamafutha anenkani esiswini:

Ungawalawula kanjani Amazinga eCortisol

1. Yidla njalo. Ukudla okungekho kukhulisa amazinga akho e-cortisol (i-hormone yokucindezeleka). Ukugwema ukungeza ukucindezeleka okuningi kusistimu yakho, zama ukudla okuthile njalo emahoreni amathathu kuya kwamane. Eqinisweni, leli kungaba yithiphu yokudla engcono kakhulu eyake yaba khona, ngoba akusizi nje ukuphatha amahomoni okucindezeleka, futhi kuzokusiza ukuthi ugweme ukudla kakhulu ngokuhamba kwesikhathi.

2. Lala ngokwanele. Kungenzeka ukuthi ubonile ukuthi amaswidi abonakala ebiza igama lakho uma ukhathele (Ngibe nobusuku obunzima ngakho kufanele leli khukhi). Ukuntuleka kokulala kukhuphula amazinga akho e-cortisol, futhi i-cortisol ephezulu inyusa izifiso zakho zokudla okunamafutha, okunoshukela, okwenza kube yimpi yokuthanda ukuhlala emgqeni.

3. Sebenza kanzima, hhayi isikhathi eside. Zama ukugwema ukuqina okulingene kakhulu, ukusebenzisa okude njengokugijima. Esikhundleni salokho, gxila ekuqhumeni okufushane kokuzivocavoca okuphezulu njengokuqeqeshwa kwesisindo nezikhathi ze-sprint. Kuyiqiniso ukuthi ukuvivinya umzimba okujulile kuyacindezela emzimbeni wakho, kodwa lolu hlobo lokuqeqesha ekugcineni lusiza ukunganaki imiphumela ye-cortisol ngokwandisa amahomoni akho athambile: i-hormone yokukhula ne-testosterone. Kepha khumbula: Kubaluleke kakhulu ukubuyisa la mazinga ama-hormone ngemuva nje kokuzivocavoca okukhulu. Yilapho ukudla okunomsoco kuqala khona. Hlela kusenesikhathi ukuze ube nesiphuzo sokululama ngemuva kokuzivocavoca noma isiphuzo esilungile (ngithanda ukuphuza i-shake ene-25-30g ye-whey protein, amajikijolo angu-1/2-indebe, i-tsp engu-1 yoju, amanzi, neqhwa).

Ungayilawula kanjani i-insulin

1. Ungakhohliswa izihloko ezihehayo. "I-Flat Belly Foods" iyindlela enhle yokuthola ukunaka kwakho, kodwa iyadukisa kancane. Ukudla inani elikhudlwana lama-superfoods athile ngeke kukususe phezulu kwe-muffin yakho futhi, yithi, ukweqa nje ama-muffin. Ukuze ulahlekelwe amafutha amaningi, nciphisa ukudla kwakho ama-carbohydrate anesitashi njengokusanhlamvu, irayisi, nesinkwa kuze kufike ku-1/3 noma 1/2 inkomishi ngokudla ngakunye. Uma usufinyelele izinga lakho lamafutha omzimba elifanele, ungangena "isigaba sesondlo" lapho ukhululekile khona ukuzama ukwengeza ama-carbs amaningi ekudleni kwakho. Kepha ngenkathi uzama ukulahla amafutha omzimba, kubalulekile ukugcina ukudla kwakho kwe-carb kuphansi. Qaphela: Angishongo cha i-carb, ngithe phansi carb.

2. Yidla isidlo sasekuseni esikhuthaza ukushiswa kwamafutha, hhayi ukugcina. Zama ukudla okune-insulin ephansi njenge-omelet eyenziwe ngaphandle kwekheji, amaqanda anothile nge-omega-3, imifino, namafutha anempilo afana nokwatapheya.

3. Gcwalisa nge-fiber kanye nekhwalithi ephezulu, amaprotheni angenalutho. Lezi yizinto ezimbili ezisondelene kakhulu "nokudla kwesisu esiphansi." Futhi ngikhuluma ngentambo yemifino, hhayi okusanhlamvu. Imifino ene-fibrous ngeke ikusize nje ukukugcwalisa ngama-kilojoule ambalwa, kodwa i-fiber eningi iphinde ivimbele ukudla kwakho ekungeneni kwegazi lakho ngokushesha, okwenza ukubambezela ukuphendula kwe-insulin (ukugaya). Lokhu kuncipha kokugaya kuphinde kuvimbele ukucwiliswa okukhulu kushukela osegazini-okuphinde kuvuse izifiso ze-cortisol nama-carbohydrate.

Umqeqeshi womuntu siqu nomqeqeshi wezikhwepha uJoe Dowdell ungomunye wochwepheshe bezokuzivocavoca abafunwa kakhulu emhlabeni. Isitayela sakhe sokufundisa esikhuthazayo nobungcweti obuyingqayizivele lusize ekuguquleni ikhasimende elifaka izihlabani zethelevishini namafilimu, abaculi, abasubathi abangochwepheshe, ama-CEO, namamodeli emfashini aphezulu avela emhlabeni wonke. Ukuze ufunde kabanzi, hlola i-JoeDowdell.com.

Ukuze uthole amathiphu okuqina ochwepheshe ngaso sonke isikhathi, landela u-@joedowdellnyc ku-Twitter noma ube umlandeli wekhasi lakhe le-Facebook.

Buyekeza kwe-