Umlobi: Florence Bailey
Usuku Lokudalwa: 19 Hamba 2021
Ukuvuselela Usuku: 28 Ujanuwari 2025
Anonim
Drink Clove and Lemon and Lose Belly Fat in 7 Days / Strong Drink to Lose Weight
Ividiyo: Drink Clove and Lemon and Lose Belly Fat in 7 Days / Strong Drink to Lose Weight

-Delile

Siyagoqa. We Ab Blast. Sihlola ama-carbs. Heck, sizongena ngaphansi kommese ukuze sisuse i-ab flab.

Ngeshwa, ucwaningo lwakamuva lubonisa ukuthi ungadla uze uwohloke futhi udle uze uphelelwe amandla, kodwa uma izinsuku zakho zigcwele ingcindezi, i-six-pack ephelele -- noma i-flatter midsection - izoqhubeka nokukubalekela. .

Lokhu kungenxa yokuthi amafutha asendaweni yesisu asebenza ngendlela ehlukile kunamafutha kwenye indawo emzimbeni. Inokuphakelwa kwegazi okukhulu kanye nama-receptors amaningi we-cortisol, i-hormone yokucindezeleka. Amazinga e-Cortisol ayakhuphuka futhi ehle usuku lonke, kodwa uma ungaphansi kwengcindezi eqhubekayo, inani lehomoni olikhiqizayo lihlala liphakeme. Ngokucindezeleka okukhulu futhi, ngenxa yalokho, amazinga e-cortisol aphezulu, amafutha amaningi afakwa endaweni yesisu njengoba kukhona ama-cortisol receptors amaningi lapho.

Kodwa i-ab flab akuyona ukuphela kwenani oyolikhokhela ngenxa yokucindezeleka okungapheli (uhlobo oludalwe umshado obhidlikayo, umsebenzi owuzondayo, izinkinga zempilo yakho -- kunokuba, ngithi, ukungezwani okubangelwa ukuqubuka kwezimoto). Amazinga aphezulu e-cortisol abuye abulale ama-neuron ebuchosheni futhi aphazamise ama-neuro-transmitters azizwayo - njenge-dopamine ne-serotonin - okungaholela ekucindezelekeni futhi uzizwe ucindezeleke kakhulu.


Ukucindezeleka okwengeziwe = amafutha amaningi

Ngamafuphi, yonke indaba yamafutha asesiswini idlulela ngale kokubukeka kwakho ku-bikini: Amafutha okhalweni lwakho -- lokho abacwaningi abakubiza ngokuthi ukukhuluphala okuphakathi -- kuhlotshaniswa namazinga aphezulu esifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2 kanye nezinhlobo eziningana zomdlavuza. . Futhi nakuba kuyiqiniso ukuthi ufuzo ludlala indima ohlotsheni lomzimba uwonke (okungukuthi, noma ngabe "uyi-apula" kunokuthi "ipheya"), kusho uBrenda Davy, Ph.D., RD, umsizi kaprofesa eVirginia Tech. eBlacksburg, "izakhi zofuzo zibanga amaphesenti angama-25-55 kuphela wokuthambekela kokuthuthukisa izifo ezimbi kakhulu ezihambisana namafutha esiswini - okusele kuyindlela yokuphila."

Ucwaningo oluqhubekayo e-University of California, eSan Francisco (UCSF), lukhombisa ukuthi akubalulekile nokuthi umzimba uzacile yini ngenye indlela; uma amazinga oxinzelelo ephezulu, amafutha azokhuphuka. "Abantu ababizwa ngokuthi 'abaphendula ukucindezeleka okuphezulu' [labo abakhipha i-cortisol eningi ukubhekana nengcindezi kunabanye] banamafutha aphakathi nendawo, kungakhathalekile isisindo somzimba," kusho u-Elissa Epel, Ph.D., umsizi kaprofesa emnyangweni wezifo zengqondo e I-UCSF kanye nomlobi wezifundo eziningana mayelana nokucindezeleka nokuziphatha kokudla kwabesifazane be-premenopausal.


Ukudla okuhle kakhulu kokulahlekelwa yi-ab flab

Konke lokhu kusho ukuthi kunendawo eyodwa elula ongayiqala: Uma ufuna ukususa amanoni maphakathi nendawo, qala ngokwethula izindlela zokunciphisa ingcindezi njengokuzindla, ukuvivinya umzimba nokuphefumula okujulile. I-Mind / Body Medical Institute eseChestnut Hill, eMisa - esungulwe nguHerbert Benson, MD, umbhali we Impendulo Yokuphumula (Quill, 2000) kanye nochwepheshe wemiphumela eyingozi yengcindezi - usebenzisa wonke lawa masu kuhlelo lwawo lweLighten Up, lapho ababambiqhaza bafunda ukuphatha izingcindezi ezibangela ushintsho lwama-hormone oludlala indima ekuzuzeni isisindo.

Uhlelo lweLighten Up lunenye into eyodwa ebalulekile ekunciphiseni kwesisindo: Ababambiqhaza balandela iMedithera Ukudla, okugcizelela ukudla okunomsoco njengezinhlanzi, amantongomane nembewu, okusanhlamvu okuphelele, ubhontshisi, izithelo nemifino. Ngokungafani nokudla okujwayelekile kwaseMelika, uhlelo lokudla lwaseMedithera lususa noma lubeke umkhawulo emafutheni agcwele nokudla okusetshenzisiwe futhi kufaka inani elilinganiselwe lamafutha aphilile, ikakhulukazi ama-acids ama-omega-3 abalulekile. (Imithombo engcono kakhulu yama-omega-3s yizinhlanzi ezinamafutha njenge-salmon, i-herring, i-sardines ne-mackerel; uma ungathandi izinhlanzi, zama i-flaxseed noma i-walnuts.)


I-Mediterranean Diet ibonakala inalokho abacwaningi abakubiza ngokuthi kunomphumela wokulwa nokuvuvukala ezinhlelweni nasemizimbeni yethu eminingi, okusho ukuthi ilwa nemiphumela emibi yokuxineka okungapheli.

Ukudla kwangempela kwe-anti-stress

Ukudla okubizwa ngokuthi "ukudla okunethezeka" (imali eningi ye-carbohydrate efana namakhukhi, isinkwa kanye ne-pasta) kungakusiza uzizwe uzolile esikhathini esifushane, kodwa qhubeka ngokuqapha "Qaphela 'i-Comfort Carbs'"). Ngokuhamba kwesikhathi, inani ozolikhokha lokuzama ukunciphisa ukucindezeleka kwakho nge-low-fiber, high-carb (kanye ne-high-calorie!) Ukudla kungamafutha amaningi esiswini.

Ocwaningweni lwakhe lwakamuva, u-Epel uthole ukuthi abesilisa nabesifazane abadla ngokweqile ekuphenduleni ingcindezi babenamazinga aphezulu akho kokubili kwe-insulin ne-cortisol, okuphakamisa ingozi yezifo ezimbi kakhulu, kuhlanganise nesifo sikashukela.

Izakhamzimba ezibonisa isethembiso esikhulu sokukhululeka kwengcindezi yesikhathi eside yitshe eliyisihluthulelo le-Mediterranean Diet: i-omega-3 fatty acids. Nakuba kungase kuzwakale kuxakile, ukuthola amanye alawa mafutha "amahle" kuye kwahlotshaniswa nokuncipha kwamafutha omzimba, kuhlanganise namafutha esisu. Ucwaningo oluningana lwakamuva lukhombisa ukuthi ukudla amafutha omega-3 kunganciphisa ukuphuma kwenye i-hormone yokucindezeleka, i-epinephrine (aka adrenaline).

Ngenkathi ochwepheshe bekwazi ukuthi amazinga aphezulu e-cortisol afaka isandla ekuqongeleleni okungavamile kwamafutha esiswini kanye nokuthuthuka okulandelayo kwezifo ezisongela impilo, abakakaqhamuki nesipikili semilingo sokuqeda unomphela ithayi lakho lokuphumula. Ngokuhamba kwesikhathi, ukwamukela imikhuba efana nokuvivinya umzimba njalo, izindlela zokuphumula kanye nokudla ngendlela yesitayela saseMedithera kuyizihluthulelo zokwakha impilo enempilo, nenenjabulo - hhayi nje umuthi we-ab flab!

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Isikhangiso

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