Izindlela ezi-14 ezihamba phambili zokushisa amafutha ngokushesha

-Delile

• 1. Qala Amandla Okuqeqesha
• 2. Landela Ukudla Okunamaphrotheni Aphezulu
• 3. Cindezela Ukulala Okwengeziwe
• 4. Faka uviniga ekudleni kwakho
• 5. Yidla Amafutha Anempilo Eningi
• 6. Phuza Iziphuzo Ezinempilo
• 7. Gcwalisa i-Fiber
• 8. Nciphisa amaCarbs acwengisisiwe
• Khulisa i-Cardio Yakho
• 10. Phuza ikhofi
• 11. Zama ukuqeqeshwa kwesikhawu esiphakeme (HIIT)
• 12. Faka ama-Probiotic ekudleni kwakho
• 13. Khulisa Ukungena Kwensimbi Yakho
• 14. Nikeza Ukuzila Okungapheli
• Okusemqoka

Noma ngabe ufuna ukuthuthukisa impilo yakho yonke noma umane unciphise ihlobo, ukushisa amafutha amaningi kungaba yinselele impela.

Ngaphezu kokudla nokuzivocavoca umzimba, ezinye izinto eziningi zingathonya isisindo kanye nokulahleka kwamafutha.

Ngenhlanhla, kunezinyathelo eziningi ezilula ongazithatha ukukhulisa ukushiswa kwamafutha, ngokushesha futhi kalula.

Nazi izindlela eziyi-14 ezinhle kakhulu zokushisa amanoni ngokushesha futhi ukhuthaze ukwehla kwesisindo.

1. Qala Amandla Okuqeqesha

Ukuqeqeshwa kwamandla luhlobo lokuzivocavoca oludinga ukuthi uvumelanise imisipha yakho nokumelana. Yakha isisindo semisipha futhi yandisa amandla.

Ngokuvamile, ukuqeqeshwa kwamandla kufaka ukuphakamisa izinsimbi ukuthola imisipha ngokuhamba kwesikhathi.

Ucwaningo luthole ukuqeqeshwa kwamandla ukuze kube nezinzuzo eziningi zezempilo, ikakhulukazi uma kukhulunywa ngokushisa amafutha.

Kwesinye isifundo, ukuqeqeshwa kwamandla kunciphise amafutha e-visceral kubantu abangama-78 abane-metabolic syndrome. Amafutha e-visceral uhlobo lwamafutha ayingozi azungeze izitho esiswini ().

Olunye ucwaningo lukhombisile ukuthi amasonto ayi-12 okuqeqeshwa kwamandla ahlanganiswe nokuvivinya umzimba nge-aerobic ayephumelela kakhulu ekwehliseni amafutha omzimba nesisu kunokwenziwa kwe-aerobic kukodwa ().

Ukuqeqeshwa kokumelana nakho kungasiza ekulondolozeni isisindo esingenamafutha, esingakhuphula inani lama-calories umzimba osha ngokuphumula ().

Ngokuya kokunye ukubuyekeza, amasonto ayi-10 okuqeqeshwa ukumelana kungasiza ukukhuphula amakhalori ashe ngokuphumula ngo-7% futhi kungehlisa isisindo samafutha ngamakhilogremu angu-1.8 ().

Ukwenza izivivinyo zesisindo somzimba, ukuphakamisa izinsimbi noma ukusebenzisa imishini yokuzivocavoca umzimba izindlela ezimbalwa ezilula zokuqalisa ngokuqeqesha amandla.

Isifinyezo Ukuqeqeshwa kwamandla kukhonjisiwe ukukhulisa ukusetshenziswa kwamandla okuphumula nokunciphisa amafutha esiswini, ikakhulukazi uma kuhlangene nokuzivocavoca umzimba.

2. Landela Ukudla Okunamaphrotheni Aphezulu

Ukufaka ukudla okunothe kakhulu kwamaprotheni ekudleni kwakho kuyindlela ephumelelayo yokunciphisa isifiso sakho sokudla nokushisa amafutha amaningi.

Eqinisweni, izifundo eziningi zithole ukuthi ukudla amaprotheni aphezulu kakhulu kuhlotshaniswa nengozi ephansi yamafutha esiswini (,).

Ucwaningo olulodwa luphinde lwabonisa ukuthi ukudla okunamaprotheni amaningi kungasiza ekulondolozeni isisindo semisipha kanye nemethabolism ngesikhathi sokuncipha ().

Ukufaka ukudla kwakho kwamaprotheni nakho kungakhuphula imizwa yokugcwala, kwehlise isifiso sokudla futhi kunciphise ukungena kwekhalori ukusiza ekwehliseni isisindo (,).

Zama ukufaka izinsiza ezimbalwa zokudla okunamaprotheni amaningi ekudleni kwakho usuku ngalunye ukusiza ukukhulisa ukushiswa kwamafutha.

Ezinye izibonelo zokudla okunothe ngamaprotheni kufaka phakathi inyama, ukudla kwasolwandle, amaqanda, imidumba nemikhiqizo yobisi.

Isifinyezo Ukudla amaprotheni amaningi kungahle kuhlotshaniswe nengozi ephansi yamafutha esiswini. Ukwengeza ukudla kwakho kwamaprotheni kunganciphisa isifiso sokudla, ukudla ikhalori eliphansi futhi kulondoloze ubukhulu bemisipha.

3. Cindezela Ukulala Okwengeziwe

Ukulala ngaphambi kwesikhathi noma ukusetha iwashi lakho le-alamu ngemuva kwesikhathi kungasiza ukukhulisa ukushiswa kwamafutha nokuvimbela ukuzuza kwesisindo.

Izifundo eziningana zithole ukuhlangana phakathi kokulala ngokwanele nokulahlekelwa isisindo.

Ucwaningo olulodwa lwabesifazane abangama-68,183 lukhombisile ukuthi labo abalala amahora amahlanu noma ngaphansi ubusuku ngabunye esikhathini esiyiminyaka eyi-16 babekhulu amathuba okuba nesisindo kunalabo abalele isikhathi esingaphezu kwamahora ayisikhombisa ngobusuku bonke ().

Olunye ucwaningo lukhombisile ukuthi ukulala okungcono nokuthola okungenani amahora ayisikhombisa okulala ubusuku ngabunye kwenyuse amathuba okuphumelela kwesisindo ngo-33% kwabesifazane abangama-245 ababhalise ohlelweni lwezinyanga eziyisithupha lokwehlisa isisindo ().

Olunye ucwaningo lukhombisa ukuthi ukuntuleka kokulala kungaba nomthelela ekuguqulweni kwamahomoni endlala, ukwanda kwesifiso sokudla kanye nengozi ephezulu yokukhuluphala ().

Yize wonke umuntu edinga ukulala okuhlukile, ucwaningo oluningi luthole ukuthi ukulala okungenani amahora ayisikhombisa ubusuku ngabunye kuhlotshaniswa nezinzuzo eziningi uma kukhulunywa ngesisindo somzimba.

Namathela esimisweni sokulala njalo, nciphisa ukudla kwakho i-caffeine futhi unciphise ukusebenzisa kwakho izinto zobuchwepheshe ngaphambi kokulala ukusiza ukusekela umjikelezo wokulala onempilo.

Isifinyezo Ukulala ngokwanele kungahle kuhlotshaniswe nokwehla kwesifiso nendlala, kanye nengozi ephansi yokuzuza kwesisindo.

4. Faka uviniga ekudleni kwakho

Uviniga waziwa kakhulu ngezakhiwo zawo ezikhuthaza impilo.

Ngaphezu kwemiphumela yayo engaba khona empilweni yenhliziyo nasekulawuleni ushukela egazini, ukukhulisa ukudla kwakho uviniga kungasiza ukuqhuma ukushisa kwamafutha, ngokusho kocwaningo oluthile ().

Ucwaningo olulodwa lwathola ukuthi ukudla izipuni eziyi-1-2 (15-30 ml) zeviniga nsuku zonke kunciphisa isisindo somzimba wabantu, amafutha esiswini kanye nomjikelezo wesinqe esimaphakathi esikhathini esingamasonto ayi-12 ().

Ukudla uviniga kukhonjisiwe ukuthuthukisa imizwa yokugcwala nokunciphisa ukudla ().

Olunye ucwaningo oluncane lwabantu abayi-11 lukhombisile ukuthi ukufaka uviniga ekudleni kunciphise ukungena kwekhalori nsuku zonke ngama-calories angama-275 ().

Kulula ukufaka uviniga ekudleni kwakho. Isibonelo, abantu abaningi bahlanza uviniga we-apula cider ngamanzi bese bewaphuza njengesiphuzo izikhathi ezimbalwa ngosuku ngokudla.

Kodwa-ke, uma ukuphuza uviniga oqondile kuzwakala kungathandeki, ungakusebenzisa nokwenza okokugqoka, amasoso nama-marinade.

Isifinyezo Uviniga ungasiza ekwandiseni imizwa yokugcwala, wehlise ukudla kwekhalori namafutha omzimba aphansi.

5. Yidla Amafutha Anempilo Eningi

Yize kungabonakala njengokuphikisana, ukwandisa ukudla kwakho amafutha anempilo empeleni kungasiza ekuvimbeleni ukuzuza kwesisindo futhi kukusize ugcine imizwa yokugcwala.

Amafutha athatha isikhashana ukugaya futhi angasiza ekunciphiseni ukukhishwa kwesisu, okunganciphisa ukulamba nendlala ().

Ucwaningo oluthile lwathola ukuthi ukulandela ukudla kwaseMedithera okunothe ngamafutha enempilo avela kumafutha omnqumo namantongomane kuhlotshaniswa nengozi ephansi yokuzuza kwesisindo uma kuqhathaniswa nokudla okunamafutha amancane ().

Olunye ucwaningo oluncane luthole ukuthi lapho abantu abadla isisindo bathatha izipuni ezimbili (30 ml) kawoyela kakhukhunathi nsuku zonke, balahlekelwa amafutha amaningi esiswini kunalawo anikezwa uwoyela wesoya ().

Okwamanje, izinhlobo ezingenampilo zamafutha njengamafutha we-trans zikhonjisiwe ukukhulisa amafutha omzimba, ukuzungeza okhalweni kanye namafutha esiswini ezifundweni zabantu nezilwane (,).

Amafutha omnqumo, uwoyela kakhukhunathi, ukwatapheya, amantongomane nembewu yizibonelo ezimbalwa nje zezinhlobo ezinempilo zamafutha ezingaba nemiphumela ezuzisayo ekushisweni kwamafutha.

Kodwa-ke, khumbula ukuthi amafutha anempilo asenama-kilojoule amaningi, ngakho-ke ulinganisela ukuthi udla malini. Esikhundleni sokudla amafutha amaningi, zama ukushintsha amafutha angenampilo ekudleni kwakho kulezi zinhlobo zamafutha ezinempilo.

Isifinyezo Amafutha agaywa kancane, ngakho ukuwadla kungasiza ekunciphiseni ukudla. Ukudla okuphezulu kwamafutha enempilo kuhlotshaniswa nengozi ephansi yokuthola isisindo kanye nokwehla kwamafutha esiswini.

6. Phuza Iziphuzo Ezinempilo

Ukuswayipha iziphuzo ezinoshukela ezinoshukela ngokukhetha okunempilo kungenye yezindlela ezilula zokwandisa ukushisa kwamafutha.

Isibonelo, iziphuzo ezinoshukela ezinoshukela nejusi zigcwele amakhalori futhi zinikeza inani elincane lomsoco.

I-Alcohol nayo inama-calories amaningi futhi inomphumela owengeziwe wokwehlisa ukuvimbela kwakho, ikwenze ube sethubeni lokudla ngokweqile ().

Ucwaningo luthole ukuthi ukusebenzisa iziphuzo ezinoshukela noshukela kuhlotshaniswa nengozi ephezulu yamafutha esiswini (,).

Ukunciphisa ukudla kwakho lezi ziphuzo kungasiza ekunciphiseni ukudla kwakho ikhalori nokugcina okhalweni lwakho lubhekile.

Esikhundleni salokho, khetha iziphuzo ezingenalo ikhalori njengamanzi noma itiye eliluhlaza.

Kwisifundo esisodwa esincane, esinamasonto ayi-12, ukuphuza ama-ounces ayi-500 (500 ml) amanzi ngaphambi kokudla kukhuphule ukuncipha ngamakhilogremu ama-4.4 (2 kg), uma kuqhathaniswa neqembu elilawulayo ().

Itiye elihlaza kungenye indlela enhle. Iqukethe i-caffeine futhi icebile ngama-antioxidants, womabili lawo angasiza ukukhulisa ukushiswa kwamafutha nokwenza ngcono imetabolism (,).

Isibonelo, ucwaningo olulodwa kubantu abadala abangu-12 lubonise ukuthi ukukhishwa kwetiye eluhlaza kwandise ukushiswa kwamafutha ngama-12% uma kuqhathaniswa ne-placebo ().

Ukuhweba ngotshwala obuningi noma obubodwa besiphuzo esinama-khalori amaningi ingilazi yamanzi noma inkomishi yetiye eliluhlaza kuyindlela elula yokukhuthaza ukushiswa kwamafutha.

Isifinyezo Iziphuzo ezinoshukela neziphuzo ezidakayo zingase zihlotshaniswe nengozi ephezulu yamafutha esiswini. Itiye namanzi aluhlaza kukhonjisiwe ukukhulisa ukwehla kwesisindo nokushiswa kwamafutha.

7. Gcwalisa i-Fiber

I-fiber encibilikayo imunca amanzi futhi ihambe ngomgudu wokugaya kancane, ikusize uzizwe ugcwele isikhathi eside ().

Ngokwezifundo ezithile, ukukhuphula ukudla okudla okunefayibha ephezulu kungavikela ekutholeni isisindo nasekuqongeleleni amafutha.

Ucwaningo olulodwa lwabantu abadala abangu-1,114 luthole ukuthi ngakunye ukwanda kwe-10-gram kokudla okuncibilikayo kwe-fiber ngosuku, ababambiqhaza balahlekelwe ngama-3.7% amafutha esiswini esikhathini esiyiminyaka emihlanu, ngisho nangaphandle kolunye ushintsho ekudleni noma ekuzivocavoceni ().

Okunye ukubuyekeza kuthole nokuthi ukwanda kokudla kwe-fiber kukhuthaze imizwa yokugcwala futhi kwehlise nendlala. Eqinisweni, ukwanda kwamagremu ayi-14 we-fiber ngosuku kuhlotshaniswa nokwehla okungu-10% kokudla kwekhalori.

Akugcinanga lapho, kodwa futhi kwaxhunyaniswa namakhilogremu acishe abe ngu-4.4 (2 kg) okwehlisa isisindo esikhathini esiyizinyanga ezine ().

Izithelo, imifino, okusanhlamvu, okusanhlamvu okuphelele, amantongomane nembewu yizibonelo ezimbalwa zokudla okunefayibha ephezulu okungakhuphula ukushiswa kwamafutha nokuncipha kwesisindo.

Isifinyezo Ukudla okuphezulu kwe-fiber kungahle kuhlotshaniswe nokulahleka kwamafutha, ukuncipha kokudla kwekhalori nokuncipha okukhulu kwesisindo.

8. Nciphisa amaCarbs acwengisisiwe

Ukwehlisa ukudla kwakho ama-carbohydrate acwengekile kungakusiza ukuthi ulahlekelwe ngamafutha amaningi.

Ngesikhathi sokucubungula, okusanhlamvu okucwengiwe kuphucwa i-bran ne-germ, okuholela kumkhiqizo wokugcina onefayibha nezakhi eziphansi.

Ama-carbs acwengekile nawo ajwayele ukuba nenkomba ephezulu ye-glycemic, engadala ama-spikes nokuphahlazeka emazingeni kashukela egazi, okuholele ekwandeni kwendlala ().

Ucwaningo lukhombisa ukuthi ukudla okuphezulu kuma-carbs acwengekile kungahle kuhlotshaniswe nokwanda kwamafutha esisu (,).

Ngakolunye uhlangothi, ukudla okuphezulu okusanhlamvu okuphelele kuhlotshaniswe nenkomba yomzimba ephansi nesisindo somzimba, kanye nomjikelezo omncane okhalweni ().

Ucwaningo olulodwa kubantu abangu-2,834 luphinde lwabonisa ukuthi labo abanokudla okuphezulu okusanhlamvu okucwengiwe bavame ukuba nenani eliphakeme lamafutha esiswini akhuthaza izifo, kanti labo abadla okusanhlamvu okuphelele bathambekele ekubeni nenani eliphansi ().

Ukuze uthole imiphumela emihle, yehlisa ukudla kwakho ama-carbs acwengekile kusuka kumakhekhe, ukudla okugayiwe, ipasta, isinkwa esimhlophe namabele okusasa. Faka esikhundleni sezinhlamvu ezigcwele njengokolweni ophelele, i-quinoa, i-buckwheat, ibhali ne-oats.

Isifinyezo Ama-carbs ahlanjululwe aphansi kwe-fiber nezakhi zomzimba. Bangakhuphula indlala futhi babangele ama-spikes nokuphahlazeka emazingeni kashukela egazini. Ukudla ama-carbs acwengekile nakho kuhlotshaniswe nokwanda kwamafutha esiswini.

Khulisa i-Cardio Yakho

ICardio, eyaziwa nangokuthi ukuzivocavoca nge-aerobic, ingenye yezindlela ezivame kakhulu zokuvivinya umzimba futhi ichazwa njenganoma yiluphi uhlobo lokuzivocavoca oluqeqesha ngokukhethekile inhliziyo namaphaphu.

Ukungeza i-cardio esimisweni sakho kungaba enye yezindlela eziphumelela kakhulu zokuthuthukisa ukushiswa kwamafutha.

Isibonelo, ukubuyekezwa okukodwa kwezifundo ze-16 kutholile ukuthi abantu abathola ukuzivocavoca umzimba ngokwengeziwe, kulahleka amafutha wesisu ().

Olunye ucwaningo luthole ukuthi ukuvivinya umzimba nge-aerobic kungakhuphula isisindo semisipha futhi kwehlise amafutha esiswini, ukuzungeza okhalweni namafutha omzimba (,,).

Ucwaningo oluningi lincoma phakathi kwemizuzu eyi-150-300 yokuvivinya umzimba ngokuzivocavoca ngamandla masonto onke, noma imizuzu engama-20-40 we-cardio usuku ngalunye ().

Ukugijima, ukuhamba, ukuhamba ngebhayisikili nokubhukuda kuyizibonelo ezimbalwa zezinye izivivinyo ze-cardio ezingasiza ukushisa amafutha nokuqalisa isisindo.

Isifinyezo Ucwaningo lukhombisa ukuthi abantu bathola ukuzivocavoca umzimba ngokwengeziwe, kunamafutha esisu ajwayele ukulahleka. ICardio ingasiza futhi ekunciphiseni ukuzungeza okhalweni, amafutha aphansi emzimbeni futhi kwandise imisipha.

10. Phuza ikhofi

I-caffeine iyisithako esiyinhloko cishe kuzo zonke izengezo ezishisa amafutha, futhi ngesizathu esihle.

I-caffeine etholakala ekhofi isebenza njengohlelo oluphambili lwezinzwa ezikhuthazayo, inyusa umzimba futhi ikhulise ukonakala kwamafutha acid ().

Eqinisweni, ucwaningo lukhombisa ukuthi ukudla i-caffeine kungakhuphula ukusetshenziswa kwezamandla okwesikhashana futhi kuthuthukise imetabolism ngo-3-11% (,).

Ucwaningo olulodwa olukhulu olunabantu abangaphezu kuka-58,000 luthole ukuthi ukwanda kokudla kwe-caffeine kuhlotshaniswa nokuzuza okuncane esikhathini esiyiminyaka eyi-12 ().

Olunye ucwaningo luthole ukuthi ukudla okuphezulu kwe-caffeine kuhlotshaniswa nezinga eliphakeme lempumelelo ngokulungiswa kwesisindo phakathi kwabantu abangu-2,623 ().

Ukukhulisa izinzuzo zezempilo zekhofi, weqa ukhilimu noshukela. Esikhundleni salokho, jabulela kube mnyama noma ngenani elincane lobisi ukuvimbela amakhalori angeziwe ekuhlanganeni.

Isifinyezo Ikhofi iqukethe i-caffeine, engakhuphula ukuwohloka kwamafutha futhi inyuse imetabolism. Ucwaningo lubonisa ukuthi ukudla okuphezulu kwe-caffeine kungahle kuhlotshaniswe nokulahleka kwesisindo okukhulu.

11. Zama ukuqeqeshwa kwesikhawu esiphakeme (HIIT)

Ukuqeqeshwa kwesikhawu esiphakeme kakhulu, esaziwa nangokuthi i-HIIT, kuyindlela yokuzivocavoca ehlanganisa ukuqhuma okusheshayo komsebenzi nezikhathi zokululama okufishane ukugcina izinga lokushaya kwenhliziyo yakho liphakeme.

Ucwaningo lukhombisa ukuthi i-HIIT ingasebenza ngempumelelo emangalisayo ekuqophiseni ukushiswa kwamafutha nokukhuthaza ukulahleka kwesisindo.

Olunye ucwaningo luthole ukuthi izinsizwa ezenza i-HIIT imizuzu engama-20 kathathu ngesonto zilahlekelwe isilinganiso esingamakhilogremu ama-4.4 (2 kg) wamafutha omzimba esikhathini esingamasonto ayi-12, noma kungekho olunye ushintsho ekudleni noma empilweni yazo.

Baphinde babhekana nokuncipha okungu-17% kwamafutha esiswini kanye nokwehla okuphawulekayo kumjikelezo wesinqe ().

I-HIIT ingakusiza futhi ukuthi ushise ama-calories amaningi esikhathini esifushane kunezinye izinhlobo ze-cardio.

Ngokuya ngocwaningo oluthile, ukwenza i-HIIT kusize abantu ukuthi bashise ama-calories angaphezulu kwama-30% kunezinye izinhlobo zokuzivocavoca, njengokuhamba ngebhayisikili noma ukugijima, ngesikhathi esifanayo ().

Ukuze uthole indlela elula yokuqalisa nge-HIIT, zama ukushintshanisa phakathi kokuhamba nokugijima noma ukugijima ngemizuzwana engama-30 ngasikhathi.

Ungabuye ujikeleze phakathi kokuzivocavoca okufana nama-burpees, ama-push-up noma ama-squats anesikhathi sokuphumula esifushane phakathi.

Isifinyezo I-HIIT ingasiza ukukhulisa ukushisa kwamafutha nokushisa ama-calories amaningi esikhathini esifushane kunezinye izinhlobo zokuvivinya umzimba.

12. Faka ama-Probiotic ekudleni kwakho

Ama-Probiotic awuhlobo lwamabhaktheriya alusizo atholakala kumgudu wakho wokugaya ukudla akhonjisiwe ukuthuthukisa izici eziningi zempilo.

Eqinisweni, amabhaktheriya asesiswini sakho akhonjisiwe ukuthi adlala indima kukho konke kusuka ekuzivikeleni kuya empilweni yengqondo ().

Ukwengeza ukungenisa kwakho ama-probiotic ngokudla noma izithasiselo kungasiza ekuvuseleleni ukushiswa kwamafutha nokugcina isisindo sakho silawulwa.

Ukubuyekezwa okukodwa kwezifundo eziyi-15 kukhombisile ukuthi abantu abathathe ama-probiotic babone ukwehliswa okukhulu kwesisindo somzimba, amaphesenti amafutha kanye nenkomba yomzimba uma kuqhathaniswa nalabo abathathe i-placebo ().

Olunye ucwaningo oluncane lukhombisa ukuthi ukuthatha izithasiselo ze-probiotic kusize abantu abalandela ukudla okunamafutha aphezulu, okunama-kilojoule amaningi ukuvimbela ukukhuluphala kwamafutha nokuzuza kwesisindo ().

Izinhlobo ezithile zama-probiotic kuhlobo lohlobo I-Lactobacillus kungasebenza kakhulu ekusizeni isisindo kanye nokulahleka kwamafutha.

Isifundo esisodwa kubantu abangama-28 sikhombisile ukuthi ukudla iyogathi equkethe noma yikuphi I-Lactobacillus fermentum noma I-Lactobacillus amylovorus amabhaktheriya anciphise amafutha omzimba ngo-3-4% (52).

Ukuthatha izithasiselo kuyindlela esheshayo nelula yokuthola isilinganiso esinqunyiwe sama-probiotic nsuku zonke.

Ngenye indlela, ungazama ukufaka okunye ukudla okune-probiotic ekudleni kwakho, njenge-kefir, tempeh, natto, kombucha, kimchi kanye ne-sauerkraut.

Isifinyezo Ukuthatha izithasiselo ze-probiotic noma ukukhulisa ukungenisa kwakho ama-probiotic ngemithombo yokudla kungasiza ekwehliseni isisindo somzimba namaphesenti amafutha.

13. Khulisa Ukungena Kwensimbi Yakho

I-Iron ngumaminerali obalulekile onemisebenzi eminingi ebalulekile emzimbeni.

Njengezinye izakhi zomzimba ezifana ne-iodine, ukuntuleka kwensimbi kungathinta impilo yendlala yakho yegilo. Le ndlala encane entanyeni yakho ikhipha ama-hormone alawula imetabolism yakho ().

Ucwaningo oluningi luye lwathola ukuthi amazinga aphansi ensimbi emzimbeni angahlotshaniswa nomsebenzi we-thyroid okhubazekile nokuphazamiseka ekukhiqizeni ama-hormone e-thyroid (,,).

Izimpawu ezijwayelekile ze-hypothyroidism, noma ukunciphisa ukusebenza kwe-thyroid, kufaka phakathi ubuthakathaka, ukukhathala, ukuphefumula okuncane nokuzuza kwesisindo ().

Ngokufanayo, ukushoda ngensimbi kungadala izimpawu ezinjengokukhathala, isiyezi, ikhanda elibuhlungu nokuphefumula okuncane ().

Ukwelapha ukuntuleka kwensimbi kungavumela imetabolism yakho ukuthi isebenze kahle futhi ingalwa nokukhathala ukusiza ukukhuphula izinga lomsebenzi wakho.

Ucwaningo oluthile luye lwathola nokuthi lapho abesifazane abangu-21 belashelwa ukuntuleka kwensimbi, bathola ukwehla kwesisindo somzimba, ukuzungeza okhalweni kanye nenkomba yomzimba ().

Ngeshwa, abantu abaningi abayitholi insimbi eyanele ekudleni kwabo.

Abesifazane, izinsana, izingane, imifino kanye nabantu abadla imifino bonke basengozini enkulu yokushoda ngensimbi.

Qiniseka ukuthi ufaka ukudla okuningi okune-iron ekudleni kwakho ukusiza ukuhlangabezana nezidingo zakho zensimbi futhi ugcine amazinga akho we-metabolism namandla.

Ungathola i-ayoni enyameni, enkukhu, kokudla kwasolwandle, okusanhlamvu okuqinisiwe nokusanhlamvu, imifino eluhlaza enamaqabunga, izithelo ezomisiwe nobhontshisi.

Isifinyezo Ukuntuleka kwensimbi kungahle kuhambisane nokusebenza kahle kwe-thyroid futhi kungadala izimpawu ezifana nokukhathala nokuphefumula okuncane. Ucwaningo oluthile lwathola ukuthi ukwelashwa ukushoda kwe-iron kwasiza ekwehliseni isisindo.

14. Nikeza Ukuzila Okungapheli

Ukuzila okungapheli kuyindlela yokudla ebandakanya ukuhamba ngebhayisikili phakathi kwezikhathi zokudla nokuzila ukudla.

Ucwaningo lubonisa ukuthi ukuzila ukudla ngezikhathi ezithile kungasiza ekuthuthukiseni kokubili ukulahleka kwesisindo nokulahleka kwamafutha.

Ukubuyekezwa okukodwa kubheke imiphumela yokuzila ukudla ngezikhathi ezithile, kufaka phakathi ukuzila ukudla kwezinye izinsuku - indlela ebandakanya ukushintshana phakathi kwezinsuku zokuzila nokudla ngendlela ejwayelekile.

Bathola ukuthi ukuzila ukudla okwezinsuku ezihlukile esikhathini esingamasonto ama-3-12 kwehlise isisindo somzimba kufika ku-7% futhi kwehlisa amafutha omzimba afinyelela kuma-12 kg (5.5 kg) ().

Olunye ucwaningo oluncane lukhombisa ukuthi ukudla kuphela ngewindi lamahora ayisishiyagalombili usuku ngalunye kusize ukwehlisa isisindo samafutha nokugcina ubukhulu bemisipha lapho kuhlangene nokuqeqeshwa kokumelana ().

Kunezinhlobo ezahlukahlukene zokuzila ukudla ngezikhathi ezithile, kufaka phakathi okunye lapho udla khona kuphela ngezinsuku ezithile zeviki kanti okunye lapho ukudla kuvinjelwe amahora athile osuku.

Izinhlobo ezidumile zokuzila ngezikhathi ezithile zifaka phakathi i-Eat Stop Eat, i-Warrior Diet, indlela engu-16/8 kanye ne-5: 2 diet.

Thola ukuhlukahluka okuhambisana neshejuli yakho nendlela yakho yokuphila futhi ungesabi ukuzama ukuthola ukuthi yini okukusebenzela kangcono.

Isifinyezo Ukuzila okungapheli kukhonjisiwe ukunciphisa isisindo somzimba namafutha omzimba futhi kungasiza ukugcina ubukhulu bemisipha lapho kuhlangene nokuqeqeshwa kokumelana.

Okusemqoka

Kunokuningi ongakhetha kukho ukukusiza uchithe amafutha amaningi futhi uthuthukise impilo yakho.

Ukufaka imikhuba ethile enempilo enkambisweni yakho nokushintsha indlela odla ngayo kungenza umehluko omkhulu. Ngisho nezinguquko ezincane endleleni yakho yokuphila zingaba nemiphumela enamandla ekushisweni kwamafutha.

Qiniseka ukuthi ubhanqa lezi zeluleko ezilula ngokudla okunomsoco, okuyindilinga kanye nendlela yokuphila esebenzayo ukukhulisa ukonakala kwamafutha ngasikhathi sinye nokuthuthukisa impilo yakho yonke.