Ungayilahla Kanjani Amafutha Esisu Emavikini ama-2 Ngokuya ngeZero Belly Diet

-Delile

• Thatha Uhambo Olusheshayo Ngaphambi Kokudla Kwasekuseni
• Qala nge-Oatmeal Egcwele I-Fiber
• Khetha Isithelo Esibomvu Ngaphezu Kokuluhlaza
• Layisha ku-Avocado
• Hlanganisa iPlant-Protein Smoothie
• Phakamisa Ngamaqanda
• Phuza Amanzi we-Spa we-Citrus-infused '
• Buyekeza kwe-

Ngakho-ke ufuna ukwehla futhi ufuna ukukwenza, isitatimende. Ngenkathi ukulahlekelwa kwesisindo esisheshayo akunjalo ngempela isu elihle kakhulu (akuhlali liphephile noma lisimeme) futhi ukugxila ekutheni uzizwa kanjani (uma kuqhathaniswa nenani lesikali) kusebenza kakhulu ekufinyeleleni umgomo wakho, kwesinye isikhathi uba nesikhathi esinqunyelwe esisheshayo, njengomshado wakho we-BFF, lokho kubhebhezela ukuzimisela kwakho ukukulandela. Sawubona, awuwedwa — abantu abaningi bangathanda ukwazi ukuthi ulahlekelwa kanjani ngamafutha esiswini emasontweni amabili. Isexwayiso se-Spoiler: Ngangingomunye walabo bantu.

Ngilwe nobunzima obengeziwe obungamakhilogremu angama-25 ebuntwaneni bami, futhi ngacabanga ukuthi kuyisiphetho sami sezakhi zofuzo ukuba nenani elinqunyiwe lamafutha esiswini — lokho kwaba, ngaze ngaqala ukufunda okwengeziwe. Ngaphezulu kweminyaka engama-20 + ebuntathelini bezempilo, bengisemkhankasweni wokufunda konke okwaziyo mayelana, yup, namafutha esiswini. Kepha akukho engikufundile okwangimangaza kakhulu njengophenyo lwakamuva olukhombisa ukuthi singabhala kanjani izinhlobo zethu zamafutha ukuze sinciphise isisindo. Ngisebenzisa engikufundile eminyakeni edlule nakulokhu okutholakele, ngaqala ukwakha eyami iseluleko sokuthi ngingawachitha kanjani amafutha esiswini emasontweni ama-2.

Umphumela? Ukudla kweZero Belly, uhlelo olunikezelwe ukuletha abafundi ngezindlela ezinhle zokulahla amafutha esiswini emasontweni ama-2. Ngidale i-Zero Belly Diet ezungeze isayensi yezakhi zofuzo ezinomsoco, isifundo sokuthi ufuzo lwethu luvulwa futhi luvalwe kanjani ukudla esikudlayo. Ukwenza nje ama-tweaks ambalwa ekudleni kwakho nendlela yakho yokuphila kungasiza ukuthuthukisa impilo yakho yamathumbu, kudambise ukuvuvukala, nokuvala izakhi zofuzo zakho zamafutha. Uma ungibuza, lolu uhlelo oluhle lwabantu abafuna ukwazi ukuthi bangalahlekelwa kanjani ngamafutha esiswini emavikini ama-2.

Ngaphambi kokuskrola ngqo kumathiphu ami okuthi ungawanciphisa kanjani amafutha e-belly emavikini angu-2, isikhumbuzo esisheshayo: Kunzima kakhulu ukubona ukunciphisa-abanye bangase bathi akunakwenzeka-ngakho-ke akukho ukudla okukodwa noma ukuqeqeshwa kwe-abs okuzokusiza ngokumangalisayo "ukuncibilika" amafutha esisu futhi amafutha esiswini kuphela. Ongakwenza, nokho, ukulahlekelwa amafutha esiswini ngenkathi unciphisa amafutha nakwezinye izingxenye zomzimba wakho. Kanjani? Ngezansi kukhona amanye amathiphu ami wokuthi ungalahla kanjani amafutha esiswini (namanye).

Thatha Uhambo Olusheshayo Ngaphambi Kokudla Kwasekuseni

Ngaphambi kokwabelana nomhlaba wonke nge-Zero Belly Diet, ngisebenzise iphaneli yokuhlola yabantu abangu-500 ukuze ngihlole inkambu uhlelo lwami. IPhanistist uMartha Chesler ufake ukuhamba kwasekuseni njengengxenye yohlelo lwakhe lweZero Belly futhi wabona imiphumela khona manjalo. "Ngabona izinguquko ngokushesha," kubika yena. Esikhathini esingaphansi kwamasonto ayisithupha ohlelweni, uMartha wehlile wafinyelela imigomo yakhe yokwehlisa isisindo (bese kuthi ezinye) ngokuhlanganisa iZero Belly Foods nohambo lwangaphambi kokudla kwasekuseni.

Lesi siko lasekuseni sisebenza emazingeni amabili. Okokuqala, ucwaningo luthole ukuthi inhlangano ingena phakathi kwelanga lasekuseni kakhulu nokuba ne-BMI ephansi. Abacwaningi bacabanga ukuthi ukukhanya kwasekuseni kusiza ukulawula iwashi elijikelezayo lomzimba wakho. Ukulahla iwashi lakho langaphakathi kungase kuguqule indlela umzimba wakho ocubungula ngayo ukudla futhi kuholele ekuzuzeni isisindo. Kodwa okwamangaza ngempela uChesler kwaba wukuthuthuka kwekhono lakhe lenhliziyo. Ngaphambi kokuqala i-Zero Belly Diet, izinga lokushaya kwenhliziyo likaChesler belizonyuka liye kuma-beats ayi-112 ngomzuzu (bpm) phakathi nezikhathi zokuqala umsebenzi wakhe wokuzivocavoca ngebhayisikili. "Ngemuva kwesonto lokuqala nohhafu angikwazanga ukukhuphula izinga lokushaya kwenhliziyo yami ngaphezu kuka-96 bpm ngokuzivocavoca okufanayo," usho kanje. "Kwakujabulisa ukubona ushintsho esibukweni, futhi kwangcono ukwazi ukuthi kwenzekani izinto ezinhle engingakwazi nokuzibona." (Ngaphezu kokuzulazula kwe-a.m., zama lezi zivivinyo ezingasiza ekushiseni amafutha esisu emavikini angu-2.)

Qala nge-Oatmeal Egcwele I-Fiber

Amaresiphi amnandi we-oatmeal ngokwemvelo ku-Zero Belly Diet abengukhiye wokwehla okumangalisayo kwesisindo samakhilogremu angu-13 ka-Isabel Fiolek. "Kungenzeka ngibe nomlutha omkhulu kashukela," kusho uFiolek. "Kodwa izindlela zokupheka ziye zanelisa ngokumangalisayo izinyo lami elimnandi." UFiolek uphinde wenza intuthuko emangalisayo kwezempilo: Ukuhlolwa ngemva kwamasonto ayisithupha e-Zero Belly Diet kwembula ukuthi wayehlise i-cholesterol yakhe yonke ngamaphesenti angama-25 kanye nezinga likashukela egazini ngamaphesenti ayishumi.

Ngakho pheka i-oatmeal bese uyifaka ngesithelo. Yini ekhetheke kangaka ngale nhlanganisela? Ngayinye inikeza i-fiber encibilikayo esiza ukwehlisa i-cholesterol yegazi futhi yondle amagciwane anempilo emathunjini akho. Ngokwenza kanjalo, uvusa isisu sakho ukuthi sikhiqize i-butyrate, i-acid enamafutha eyehlisa ukuvuvukala okubangela amafutha emzimbeni wakho wonke. (Zama lezi zokupheka ze-oatmeal zemizuzu emibili ezizokwenza ube umlandeli we-oatmeal kuze kube phakade.)

Khetha Isithelo Esibomvu Ngaphezu Kokuluhlaza

Uma ufuna ukwenza ukushintshana okulula okuzokusiza ulahlekelwe ngamafutha esiswini emasontweni ama-2, qala ukudla izithelo ezibomvu ngaphezu kwemifino. Lokho kusho ukuthi i-Pink Lady phezu kwama-apula kaGranny Smith, ikhabe phezu kwenyosi, amagilebhisi abomvu kunalawo aluhlaza. Amazinga aphezulu ezakhamzimba abizwa ngokuthi ama-flavonoids — ikakhulukazi ama-anthocyanins, amakhemikhali anika izithelo ezibomvu umbala wawo — athoba isenzo sezakhi zofuzo ezigcina amafutha. Eqinisweni, izithelo zamatshe ezibomvu ezinjenge-plums ziqhayisa ngamakhemikhali e-phenolic akhonjisiwe ukulinganisa ukubonakaliswa kwezakhi zofuzo ezinamafutha. (Okuhlobene: Yimaphi Lawa ma-Phytonutrients Wonke Umuntu Aqhubeka Ekhuluma Ngawo?)

Layisha ku-Avocado

Kuma-panelist wokuhlola uJune Caron, ukufaka umkhiqizo omusha njengama-avokhado kwakungezinye zezindlela ezingcono kakhulu zokulahla amafutha esiswini emasontweni amabili. Lo oneminyaka engu-55 ubudala ulahlekelwe amakhilogremu ayisithupha ngesonto lokuqala lokulandela uhlelo lokuthi ungalahlekelwa kanjani ngamafutha esiswini emavikini ama-2. "Ukufunda ukudla ukudla kwangempela, okungenamakhemikhali, nokudla okusha bekuyinto enhle kunazo zonke ezake zenzeka kimi," esho. "Angikaze ngilambile futhi ngisancipha." Isikhumba esikhazimulayo, izinzipho ezinempilo, nokulala okungcono bekungamabhonasi e-Zero Belly Diet, kusho u-Caron.

Ukwatapheya uyisicefe esiphindwe kabili sokulahlekelwa ngamafutha esiswini. Okokuqala, zigcwele amafutha e-monounsaturated enempilo (aka amafutha amahle) anciphisa ukushintsha kwakho indlala; isifundo ku Ijenali Yezokudla bathole ukuthi ababambiqhaza abadle uhhafu wekotapeya omusha ngesidlo sasemini bebengaphansi kwamaphesenti ama-40 wokufisa ukudla amahora amaningi ngemuva kwalokho. Okwesibili, amafutha angenawo amafutha afana nalawo atholakala kuma-avokhado abonakala evimbela ukugcinwa kwamafutha esiswini. (Lezi zindlela zokudala zokudla ukwatapheya zizokusiza ukuthi unyuse ukudla kwakho.)

Hlanganisa iPlant-Protein Smoothie

Umhloli wesivivinyo uBryan Wilson, i-accountant eneminyaka engu-29 ubudala, wehla isisindo esimangalisayo emasontweni ayisithupha nje ohlelweni, futhi uthi impumelelo yakhe ibangelwe nezindlela zokupheka zeZero Belly Diet. "Ngiyawathanda ama-shakes. Ngawafaka ekudleni kwami, futhi cishe ngokushesha ngalahlekelwa amafutha esiswini, "kusho uWilson. "Ngilangazelela ukudla okumnandi, futhi ukuzamazama bekuyindlela ehlukile esabekayo kunezitsha nezitsha zika-ayisikhilimu ebengizoba nakho."

Iziphuzo zamaphrotheni zingakusiza ukuthi ushise amafutha esiswini emasontweni ama-2 futhi enza isidlo esimnandi, esilula. Kepha iziphuzo eziningi zentengiso zigcwele amakhemikhali angaphazamisa isisu sakho futhi abangele ukuvuvukala nokuqunjelwa. Futhi amanani aphezulu we-whey asetshenziselwa ukukhulisa amazinga wamaprotheni angakhulisa umphumela wokuqunjelwa kwesisu. Isixazululo Sokudla Kwe-Zero Belly: Zama amaprotheni e-vegan, azokunikeza izinzuzo ezifanayo zokushiswa kwamafutha, ukwakha imisipha, ngaphandle kokuqunjelwa. (Nasi umhlahlandlela ophelele wokugaya ukudla okulula ukugaya.)

Phakamisa Ngamaqanda

Uzothola amaprotheni aqinile, asuthisayo kukho konke ukulunywa okukodwa okudlayo ku-Zero Belly Diet. I-macronutrient yokwakha imisipha ibalulekile kuhlelo lokuthi ulahlekelwa kanjani ngamafutha esiswini emavikini ama-2. Futhi, amaqanda angenye yezinhlelo zokuletha ezilula neziguquguqukayo kakhulu endaweni yonke. Futhi ingumthombo wokudla ongcono kakhulu wesakhi esibizwa nge-choline. I-Choline, etholakala futhi enyameni engenamafutha, ekudleni kwasolwandle, nasemifino eyi-collard, ihlasela inqubo yofuzo eyenza umzimba wakho ugcine amafutha azungeze isibindi sakho. (Yingakho amaqanda engenye yokudla okungcono kakhulu kokwehlisa isisindo.) Iresiphi eyodwa ye-Zero Belly Diet, i-hashi yasekuseni enabhatata namaqanda asemapulazini, yaba ibhulakufesi likaMorgan Minor ohlolwayo, futhi ngemva kwamasonto amathathu nje ohlelweni. , isicishamlilo sowesifazane bekungubufakazi bokuthi uhlelo lugcwele izindlela ezinhle zokulahla amafutha esiswini emasontweni ama-2.

Phuza Amanzi we-Spa we-Citrus-infused '

Elinye lamathiphu aphezulu ohlelo lokuthi ungalahlekelwa kanjani ngamafutha e-belly emavikini angu-2? Qala usuku ngalunye ngokwenza imbiza enkulu "yamanzi e-spa" -i-H20 egcwele ulamula osikiwe wonke, amawolintshi, noma izithelo zamagilebhisi-futhi wenze iphuzu lokucobola okungenani izingilazi eziyisishiyagalombili ngaphambi kokulala. Izithelo zeCitrus zicebile ku-antioxidant D-limonene, inhlanganisela enamandla etholakala esikhwameni eshukumisa ama-enzyme esibindi ukusiza ukufutha ubuthi emzimbeni futhi kunikeze ukukhahlela kwamathumbu avilaphayo. (Bheka futhi: I-Citrus Ingase Ikusize Ushise Amafutha Engeziwe Ngesikhathi Sokuzivocavoca)

Buyekeza kwe-