Ungabuyela Kanjani Ngemva Kokuzitika Ngoshukela

-Delile

• Okungafanele Ukwenze Ngemuva Kokuzitika Ngoshukela
• Okungasiza Ngempela Ngemuva Kokushukela Okushukela
• Ungakugwema Kanjani Okunye Ukuzitika Ngoshukela
• Umugqa Ophansi
• Buyekeza kwe-

Ushukela. Sihlelelwe ukuyithanda kusukela ekuzalweni, ubuchopho bethu buba umlutha wayo njenganoma yimuphi omunye umuthi, kepha ukhalo lwethu aluthandi kangako njengama-buds ethu enambitha. Ngezinye izikhathi izimo zomphakathi noma ingcindezi zithola okungcono kakhulu kithi futhi sizitika ngoshukela nama-kilojoule amaningi kunalokho obekuhleliwe ekuqaleni. Ngezinye izikhathi sihlela ukudla okungekho emthethweni ukuklomelisa ukugxila kwethu okufana nelaser. Ngaphandle kwesimo esikufake endaweni enoshukela, khumbula ukuthi ukuphuma kumkhondo evamile- kwenzeka kuwo wonke umuntu. (Yingakho umthetho we-80/20 uyindinganiso yegolide yokudla okunomsoco emhlabeni wangempela.) Nakhu okumele ukwenze (nokuthi yini ongakwenzi) lapho usebenzisa ukulawula ukulimala kokudla ngemuva kwalapho ushukela uzitika.

Okungafanele Ukwenze Ngemuva Kokuzitika Ngoshukela

"Ukufa yindlala" Ushukela wakho. Ungazibulali ngendlala ngosuku olulandelayo ngemuva kokuzitika ngoshukela. Esikhundleni salokho, linda kuze kube yilapho umzimba wakho uzizwa ulambile futhi bese udla isidlo esincane esine-protein- ne-fiber njenge-salmon eboshiwe ne-broccoli eyosiwe. (Psst...hlola uhlu lwethu lokugcina lokudla okunamaprotheni amaningi ukuze uthole ugqozi.) Ukudla okufana nalokhu kuzogcina ushukela wakho ulawula futhi kushukumise amahomoni akhuthaza umzimba wakho ukuba ushise ushukela owugcinele amandla (owugcinele amandla). Ngizoba nokuningi ngoba ukumuncwa ushukela omkhulu kungagcwalisa izitolo zikashukela zomzimba wakho). Phuza amanzi amaningi bese uqhubeka nokudla iprotheni ephezulu, ukudla okune-carbohydrate ephansi usuku lonke olulandelayo. Lokhu kuzosiza umzimba wakho ukuthi usebenzise ushukela owengeziwe, kanye nesisindo samanzi esihambisana nawo.

"Blocker" Izithasiselo. Kunezithasiselo eziningana ezithi zivimba ukumuncwa kukashukela namafutha ekudleni kwakho. Zigweme njengesifo, zombili ngokwesimo sokudla okujwayelekile futhi ezimeni lapho uzobe udla inani elikhulu lokudla okufanele livinjelwe. (Okuhlobene: Ukudla Okuphelele Okungu-10 Okungcono Ekubuyiseleni Umsebenzi Kunama-Supplements)

Lapho ukumuncwa kwamafutha noma ushukela kuvimbekile emgudwini wakho wokugaya ukudla, kuyaqhubeka kudlula emzimbeni wakho, okuholela ekwandeni kwegesi, ukuqunjelwa, nokungakhululeki ngokuphelele. Izinga lalezi zimpawu lilingana nenani "lokudla okuvinjiwe" okudlayo. Ngakho-ke uma uthatha i-fat blocker futhi udle ukudla okunamafutha amancane, ngeke ube nemiphumela emibi eminingi. Uma uthatha i-fat blocker futhi udla ukudla okunamafutha kakhulu (njengesidlo se-splurge), imiphumela emibi engafuneki iyoba nkulu kakhulu. Gwema ukumunca izithasiselo zokumunca, ngoba zizodala umonakalo omkhulu kunokuhle.

Okungasiza Ngempela Ngemuva Kokushukela Okushukela

I-Alpha-Lipoic Acid (ALA). I-ALA iyi-antioxidant enamandla engathuthukisa ikhono lomzimba wakho lokusebenzisa ama-carbohydrate njengamandla (awashise). Ukudla okufana nesipinashi ne-broccoli kuletha amanani amancane we-ALA, kepha isengezo siyadingeka ukuze uvune imiphumela yaso "yokulawula ukulimala". Thatha ama-200mg ngaphambi kokudla ukuze unikeze umzimba wakho amandla angeziwe ekuzweleni kwe-insulin. (Bheka ukuthi owesifazane oyedwa * ekugcineni * uzinqande kanjani izifiso zakhe zoshukela.)

Isinamoni Khipha. ICinnamon kungenye into engathuthukisa ikhono lomzimba wakho lokusebenzisa nokusebenzisa ama-carbohydrate. Ucwaningo lubonisa ukuthi ungathola lo mphumela ngesipuni esisodwa sesinamoni esifakwe esidlweni; kodwa ngaphandle uma utshuza endishini enkulu ye-oatmeal, lokhu kuqhuma kwe-flavour cishe akufanelekile. Lokhu kulapho isithasiselo sokukhishwa kwesinamoni esifana neCinnulin PF siza kahle. Umthamo we-250mg we-Cinnulin PF othathwe ngaphambi kwe-splurge yakho bese omunye umthamo we-250mg ngaphambi kokudla kwakho okulandelayo kungasiza izinqubo zakho ze-metabolic hum kanyekanye.

Ungakugwema Kanjani Okunye Ukuzitika Ngoshukela

Nakuba wonke umuntu ephuma endleleni ngezikhathi ezithile, isisombululo esingcono kakhulu sokuzitika ngoshukela ukukuvimbela kwasekuqaleni. Bheka lezi zindlela ezilula zokushintsha ukudla okulula okune-carb eningi okusiza ukunciphisa imiphumela engaba khona kushukela osegazini—kanye nesikali. (Ibhonasi: Yikuphi Okunempilo Kakhulu, Amaswidi Okwenziwa Okwenziwa noma Ushukela?)

• Ukuhweba: I-soda eyodwa enkulu yokudla okusheshayo (ama-ounces angu-32) ye-smoothie ene-oats egoqiwe, imbewu yefilakisi, isithelo, ubisi lwe-alimondi, neyogathi yesiGreki. (Noma cabanga ngenye yalezi ezanelisa ngempela i-vegan smoothies.)
• Ukuhweba: 3 izinkomishi zejusi yewolintshi yewolintshi eli-1, ama-crackers ama-whole-grain crackers, necezu likashizi elingu-1.
• Ukuhweba: 14 amaswidi epentshisi afiphele we-1/2 inkomishi ye-cottage shizi, i-peach elincane eli-1, nama-pistachios angu-25 agayiwe.
• Ukuhweba: 5 wezipuni omisiwe embozwe ushokoledi ngesitsha sikashokoledi chia pudding eyenziwe 3/4 inkomishi ubisi lwe-alimondi unsweetened, 1 ithisipuni maple isiraphu, 1 ithisipuni vanilla extract, 3 wezipuni imbewu chia, kanye 1 isipuni cocoa powder, ehlotshiswe 1/4 indebe. amajikijolo.

Umugqa Ophansi

Uma wazi ukuthi uzobe udla ukudla okudlayo futhi ujabulele ukudla okuningi okunoshukela, into engcono kakhulu ongayenza ukuzivocavoca ngaphambi kokuba udle. Uma ungawuvivinyi noma ungakwazi ukuzivocavoca umzimba ngaphambili, zama ukungena kokunye ukunyakaza ngemuva kwalokho. Lokhu akudingeki ukuthi kube ukuzivocavoca okusemthethweni (akekho ofuna ukuthatha isigaba se-spin ngemuva kokudla upende we-Ben & Jerry's Chocolate Therapy), kepha ukuhamba uhambo olulinganiselayo noma olude kuyindlela enhle yokubuyela emuva futhi uhlelo lwakho lwezempilo.

Futhi okubaluleke kakhulu, khumbula ukuthi ukuzitika ngoshukela kuyisenzakalo esisodwa kuphela sokudla. Impilo yakho nomzimba wakho womzimba kunqunywa yimikhuba yakho yesikhathi eside (njengokugwema lezi zizathu eziyisikhombisa ezibucayi ongazilahli amafutha esiswini). Ngakho-ke uma udla ushukela omningi futhi ungafuni ngempela ekuqaleni kokudla noma ukudla okulula, ungazishayeli ngokweqile—vele ubuyele ohlelweni lwakho ngokudla okulandelayo.

Buyekeza kwe-