Ukudla okusheshayo kwe-metabolism: kuyini, ukukwenza kanjani namamenyu

-Delile

• Izigaba zokudla komzimba
• Imenyu yesigaba 1
• Imenyu yesigaba 2
• Imenyu yesigaba 3

Ukudla okusheshayo kwemetabolism kusebenza ngokusheshisa imetabolism nokwandisa ukusetshenziswa kwemali kwama-calories emzimbeni, okusiza ekwehliseni isisindo. Lokhu kudla kuthembisa ukuqeda kuze kufike ku-10 kg ngenyanga engu-1, futhi kuqukethe uhlelo lokudla okufanele lulandelwe amasonto ama-4.

I-Slow metabolism iyimbangela enkulu yokwehluleka kokudla okunesisindo, noma ngabe unokudla okulungile okuhambisana nomkhuba wokuvivinya umzimba. Ngakho-ke, kuyadingeka ukukhulisa imetabolism yokuqhubeka kwesisindo.

Lokhu kudla, njenganoma yikuphi okunye, kufanele kuqondiswe ngosizo lwesazi sokudla, ngoba kufanele kuguqulwe kumlando wezempilo womuntu ngamunye.

Izigaba zokudla komzimba

Isonto ngalinye lokudla kwemetabolism kuhlukaniswe izigaba ezi-3, ngenhloso yokulawula ama-hormone okuxineka, umfutho wegazi, ukwanda kokuzivikela komzimba nokusheshisa ukushiswa kwamafutha.

Ukuphela kokudla okungenakudliwa phakathi nenqubo yonke yalokhu kudla amaswidi, amajusi wezithelo, izithelo ezomisiwe, iziphuzo ezibandayo, iziphuzo ezidakayo, ikhofi nemikhiqizo equkethe i-gluten noma i-lactose.

Imenyu yesigaba 1

Lesi sigaba sokudla okusheshayo kwe-metabolism sihlala izinsuku ezi-2 futhi inhloso ukulawula ama-hormone alawula isitoko samafutha emzimbeni.

• Ukudla kwasekuseni: I-Oat smoothie namajikijolo noma i-1 tapioca nge-chickpea unama. Izithako zikavithamini: 1/2 inkomishi yama-oats angenalo i-gluten, inkomishi ye-1/2 ye-blueberry, i-sitrobheli kanye ne-blackberry mix, i-apula elincane elilodwa, ujinja o-1, iminti ne-ice cube.
• Isidlo sasemini: 1 isithelo: i-orange, ugwava, upopo, ipheya, umango, i-apula, i-tangerine noma ucezu olu-1 lukaphayinaphu noma ikhabe.
• Isidlo sasemini: Isaladi ngemifino nemifino ngentando enongwe ngalamula, ujinja nopelepele + 150 g inhlamvu yesikhukhu esongwe nge-broccoli + 1/2 inkomishi yequinoa ephekiwe.
• Isidlo sasemini: I-1/2 inkomishi ekhishwe ikhabe
• Isidlo sakusihlwa: Isaladi elinamaqabunga nemifino + i-100 g ye-fillet eboshwe

Ngalesi sigaba, akuvunyelwe ukusebenzisa zonke izinhlobo zamafutha, ngisho namafutha amahle njengamafutha omnqumo.

Imenyu yesigaba 2

Lesi sigaba siphinde sithathe izinsuku ezimbili futhi inhloso ukukhulisa ukushiswa kwamafutha amadala, okunzima ukuwaqeda ngokudla okuvamile.

• Ukudla kwasekuseni: 3 amhlophe aqanduselwe noma abilisiwe amaqanda, ayoliswe ngosawoti, i-oregano neparsley.
• Isidlo sasemini: Izingcezu ezi-2 zesifuba se-turkey ngekhukhamba noma izipuni ezimbili ze-tuna ekheniwe emanzini asemathinini + ngeziqu ze-fennel ngokuthanda.
• Isidlo sasemini: Isaladi ye-Arugula, ulethisi onsomi kanye namakhowe + 1 upelepele ogcwele inyama yenkomo yomhlabathi NOMA i-100 g yefilakisi efakwe upelepele we-cayenne.
• Isidlo sasemini: Izingcezu ezi-3 zenkomishi yenyama eyosiwe + ezisikiwe zaba yizinti ngentando.
• Isidlo sakusihlwa: 1 ipuleti lesobho lenkukhu eline-shredded ne-broccoli, iklabishi, i-chard.

Kulesi sigaba, ngaphezu kwamafutha, futhi kwenqatshelwe ukudla ama-carbohydrate nezinhlamvu ezinjengobhontshisi, izinkukhu kanye nobhontshisi.

Imenyu yesigaba 3

Isigaba sokugcina sokudla okusheshayo kwemetabolism sithatha izinsuku ezi-3 futhi sihlose ukukhulisa ukushiswa kwamafutha, kungavunyelwe amaqembu okudla.

• Ukudla kwasekuseni: I-toast eyi-1 engenagluten neqanda elilodwa eliqhekekile elifakwe i-oregano nosawoti omncane + 1 ingilazi yobisi lwe-alimondi oshaywe ngezipuni ezintathu ze-avocado
• Isidlo sasemini: I-apula eli-1 licubuziwe ngesinamoni noma i-cocoa powder NOMA izingongolo zesilimo esidliwayo esinamagatsha anamanzi ngebhotela le-alimondi
• Isidlo sasemini: Isaladi yemifino nemifino + 150 g salmon noma inyama yenkukhu eyosiwe + 1 peach.
• Isidlo sasemini: 1 inkomishi yamanzi kakhukhunathi + inkomishi yesine yama-chestnut amnandi, angenasawoti, ama-walnuts noma ama-alimondi.
• Isidlo sakusihlwa: I-ulethisi, amakhowe notamatisi isaladi + ½ inkomishi ye-quinoa ephekiwe + izipuni ezine zenyama egayiwe ene-olive.

Ngemuva kokuqeda izinsuku eziyi-7 zokudla, izigaba kufanele ziqale phansi kuze kuphele izinsuku ezingama-28 zokudla. Ngemuva kwalesi sikhathi, ukudla okuvinjelwe ngesikhathi sokudla kufanele kubuyele ekudleni kancane kancane, ukuze ukuzuza kwesisindo kungabuyi.

Lokhu kudla kudalwe ngusolwazi waseMelika uHaylie Pomroy, futhi kungatholakala encwadini ethi The Diet of Fast Metabolism. Ngaphezu kokwehla kwesisindo, umbhali uthi ukudla futhi kwandisa isisindo semisipha, kulawula ama-hormone futhi kuthuthukise impilo.

Bheka futhi le vidiyo elandelayo bese ubona amathiphu wokungayeki ekudleni: