6 Ungadliwa Ukuze Usize Thuthukisa Umzimba Wakho Ngokuhle

-Delile

• Yeka ukuthi libukeka kanjani ibhasikidi eliqinisa umzimba
• Khiqiza
• Amaprotheni
• Okuyisisekelo se-Pantry
• Izinongo namafutha
  
• I-Salmon ene-glaze eluhlaza okwesibhakabhaka
• Izithako:
• Imikhombandlela:
• Inkukhu kanye namajikijolo aqoshiwe isaladi
• Izithako:
• Izikhombisi-ndlela
• Isaladi le-Kale ne-butternut squash ne-quinoa
• Izithako:
• Imikhombandlela:
• Izinkomishi zebhotela zikashokoledi omnyama
• Izithako
• Izikhombisi-ndlela
• Ama-smoothies amabili akhulisa umzimba
• I-Matcha smoothie
• Izithako:
• Imikhombandlela:
• Ibhotela le-nut ne-jelly smoothie
• Izithako:
• Imikhombandlela:
• Uhlangabezana kanjani nezidingo zomzimba wakho
• 1. Vocavoca umzimba njalo
• 2. Hambisana namaprotheni
• 3. Gwema ukunciphisa ukudla ikhalori
• Isayina ukuthi umzimba wakho unesimilo sokuvilapha
  

Qalisa ukugaya umzimba kuleli sonto

Kungenzeka ukuthi uke wezwa ngokudla ukudla okunomsoco we-metabolism, kepha busebenza kanjani lobu budlelwane bokudla-umzimba? Ukudla akukhona nje ukukhulisa ukukhula kwemisipha noma ukuhlinzeka ngamandla ukuze uqiniseke ukuthi ushisa ama-calories.

Kukhona izingqimba eziningi empeleni zokuthi lobu budlelwano busebenza kanjani, kuze kufike kuzo zonke izindlela ezingabonakali umzimba wakho ukuphatha ukudla kwakho. Ngaphandle kokuhlafuna, lapho umzimba wakho uthutha, ugaya, futhi umunca lokho okudlayo (futhi, ukugcina amafutha), kusalokhu kubeka ukusebenza komzimba wakho.

Cabanga ngomzimba wakho njengemoto. Ukuthi ukugibela kwakho kuhamba kahle kangakanani kuncike ezintweni eziningi: ineminyaka emingaki (iminyaka yakho), uyikhipha kangaki (ukuzivocavoca umzimba), ukugcinwa kwezingxenye zayo (ubukhulu bemisipha), negesi (ukudla).

Futhi njengokuthi ikhwalithi yegesi ehamba ngemoto ingakuthinta kanjani ukunyakaza kwayo, ikhwalithi yokudla okudlayo ingathinta yonke indlela umzimba wakho osebenza ngayo.

I-Metabolism ichaza izinqubo zamakhemikhali ezenzeka emzimbeni wakho ukukugcina uphila futhi uchuma. Iphinde inqume inani lamakhalori owashisayo ngosuku olulodwa. Uma umzimba wakho une-metabolism esheshayo, ushisa ama-calories ngokushesha. Futhi okuphambene nalokho kwe-metabolism ehamba kancane. Njengoba sikhula, sihamba kancane sihambisa umqulu wethu obangela ukuthi lezi zinqubo ze-metabolic zehle.

Lokho akusho ukuthi kufanele udle kuphela ukudla okuphelele noma ube ekudleni okuqinile. Ngemuva kwakho konke, ukudla ukudla okufanayo izinsuku ezingama-30 kungadala ukuthi umzimba wakho uzizwe uvila noma kulimaze ubuhlobo bakho nokudla. Kusho nje ukuthi imetabolism yakho ingazuza ngokushintshela ekudleni okusezingeni eliphakeme.

Uma usukulungele ukunikeza umzimba wakho ukuvuselelwa okuhle kokudla ngokudla, landela uhlu lwethu lokuthenga isonto lonke. Nakhu ukupheka isiphepho ekhishini ukuze imetabolism yakho iqhubeke isebenza ngekhwalithi.

Yeka ukuthi libukeka kanjani ibhasikidi eliqinisa umzimba

Lezi zithako zikhethwe emqondweni zokuzivumelanisa nezimo, ukufinyeleleka, kanye nokwenza lula - okusho ukuthi uma ufuna ukushaya izindlela zakho ezinomsoco, zokuqinisa umzimba, unga!

Okubalwe ngezansi kukhona izithako zokufaka isitokwe sakho, kepha sincoma ukuthi uphinde uphindaphinde (noma kathathu) futhi ulungiselele phambili ukuze ungakhathazeki ngokuthi uzodlani isonto lonke!

Khiqiza

• amajikijolo
• amajikijolo
• i-kale
• isikwashi se-butternut esiqoshwe ngaphambilini
• u-anyanisi omhlophe
• i-Romaine
• ilamuna

Amaprotheni

• uhlobo lwenhlanzi
• inyama yenkukhu

Okuyisisekelo se-Pantry

• usiraphu we-maple
• Isinaphi se-Dijon
• uwoyela we-avocado
• iwayini elibomvu vinaigrette
• ama-pecans
• ama-cranberries omisiwe
• ibha yetshokholethi emnyama
• i-vanilla
• kakhukhunathi
• matcha powder

Izinongo namafutha

• usawoti
• upelepele
• allspice
• ujinja

I-Salmon ene-glaze eluhlaza okwesibhakabhaka

Ezinye zezitsha ezimnandi kakhulu yilezo ezakha ukunambitheka okunamandla ngenani elincane lezithako.

Lesi sidlo sithatha ukunambitheka okusha, okungokwemvelo kwesalmon ebanjwe endle bese sikuphakamisa ngobumnandi bama-blueberries. Faka izithako ezingeziwe ezimbalwa ukukuhlanganisa konke futhi unesidlo esikhulu esibukeka kahle futhi esimnandi esimnandi.

Khonza: 2

Isikhathi: Imizuzu engu-20

Izithako:

• i-salmon steak eyi-8-ounce ebanjwe endle
• ijusi le-1/2 kalamula
• 1 inkomishi eluhlaza okwesibhakabhaka
• 1 isipuni usiraphu we-maple
• 1 tsp. allspice
• 1 tsp. ujinja

Imikhombandlela:

1. Hlangisa i-ovini iye ku-400ºF.
2. Ephepheni lokubhaka eligcwele iphepha lesikhumba, engeza uhlangothi lwesikhumba salmon phansi.
3. Cindezela ijusi kalamula ngaphezu kwesalmon, ufafaze usawoti kanye nopelepele ukunambitha, bese ubhake imizuzu engu-15 noma kuze kube yilapho usalmoni eshibilika kalula ngemfoloko.
4. Ngenkathi i-salmon ibhaka, engeza ama-blueberries nesiraphu ye-maple ebhodweni elincane ngokushisa okuphakathi nendawo bese uvuselela ngezikhathi ezithile. Vumela ingxube ibile kuze kube yilapho uketshezi lwehliswe ngesigamu.
5. Susa ekushiseni bese ugoqa i-allspice ne-ginger.
6. Sabalalisa ngokulinganayo i-salmon futhi ngobumnene phezulu nge-blueberry glaze.
7. Khonza ngohlangothi lwerayisi ukholifulawa noma isaladi futhi ujabulele!

Inkukhu kanye namajikijolo aqoshiwe isaladi

Isici esibalulekile sokwenza isaladi ephelele ukulinganisa hhayi kuphela inani lezithako, kepha nama-flavour. Ngalesi isaladi, ukunambitheka okumnandi kwamabhalansi enkukhu kahle nge-asidi ekhanyayo yamajikijolo.

Ngemuva kokuwahlanganisa lawa nezinye izithako ngaphezulu kombhede we-romaine, unesaladi elilinganiswe ngokuphelele eligcwele ukunambitheka okwehlukile okuqinisekisayo ukujabulisa ama-buds wakho futhi unelise indlala yakho.

Khonza: 2

Isikhathi: Imizuzu engama-40

Izithako:

• 2 amabele enkukhu angenamathambo, angenasikhumba
• 3-4 izinkomishi i-romaine, eqoshiwe
• 1/4 anyanisi omhlophe, oqoshiwe
• 1 inkomishi eluhlaza okwesibhakabhaka
• 1 inkomishi raspberries
• 1/4 indebe yama-cranberries omisiwe
• 1/4 indebe pecans, oqoshiwe

Okwe-vinaigrette:

• 1 tsp. UDijon
• 1 / 2-1 isipuni. uwoyela we-avocado
• 1/2 isipuni. iwayini elibomvu vinaigrette
• usawoti wolwandle nopelepele, ukunambitha

Izikhombisi-ndlela

1. Hlangisa i-oven iye ku-350ºF.
2. Ephepheni lokubhaka elihlanganiswe nephepha lesikhumba, engeza amabele enkukhu ubhake imizuzu engama-35 noma inkukhu ize ifinyelele ekushiseni kwangaphakathi kuka-165ºF.
3. Ngenkathi inkukhu ibhaka, engeza zonke izithako ze-vinaigrette ku-blender enejubane elikhulu, uxube uze uhlangane kahle.
4. Uma inkukhu isiqedile ukubhaka, yinqume ezigcawini bese uyibeka eceleni.
5. Esitsheni esikhulu, engeza i-romaine, inkukhu, amajikijolo, ama-pecans, no-anyanisi omhlophe bese ugcoba ngokugqoka. Phonsa ukuhlanganisa, ukukhonza, nokujabulela!

Isaladi le-Kale ne-butternut squash ne-quinoa

Kungakhathaliseki ukuthi ufuna i-appetizer noma i-entree, le saladi ye-kale ne-butternut squash iyisitsha esifanelekile sokuqeda izinhlungu zakho zokulamba futhi uvuselele umzimba wakho ngezakhi zomzimba ezibalulekile. Kulula ukwenza nokugcina kahle ukudla okusele noma ukuhlela ukudla isonto lakho lonke.

Khonza: 2

Isikhathi: Imizuzu engama-40

Izithako:

• 1 inkomishi quinoa, ephekwe emanzini noma umhluzi wenkukhu
• 2 izinkomishi kale, ukubhucungwa
• 2 izinkomishi squash butternut, pre-cut

Okwe-vinaigrette:

• 1/2 tsp. UDijon
• 1/2 isipuni. usiraphu we-maple
• 1/2 isipuni. uwoyela we-avocado
• 1/2 tsp. iwayini elibomvu vinaigrette

Imikhombandlela:

1. Hlangisa i-ovini iye ku-400ºF.
2. Ephepheni lokubhaka elihlanganiswe nephepha lesikhumba, engeza isikwashi se-butternut ubhake imizuzu engama-30, noma kuze kube yithenda lemfoloko.
3. Ngenkathi isikwashi se-butternut sibhaka, engeza zonke izithako ze-vinaigrette ku-blender enejubane eliphezulu, uxube uze uhlangane kahle.
4. Esikhathini esiphakathi, engeza i-kale, shayela ukugqoka, bese ubhucunga bobabili ndawonye baze bashade. Beka efrijini uze ulungele ukusebenzisa.
5. Uma isikwashi se-butternut sesiqedile ukubhaka, phuma izitsha ezimbili bese uhlukanisa ngokulinganayo i-kale ne-quinoa, bese ufaka isikwashi se-butternut. Khonza futhi ujabulele!

Izinkomishi zebhotela zikashokoledi omnyama

Ngemuva kokuphothula isidlo sakho sakusihlwa nakanjani uzokuthola lokho kulangazelela okwengeziwe okumnandi okunesono ukukwenza phezulu ekudleni. Isixazululo esiphelele yilezi zinkomishi zebhotela zikashokoledi ezimnyama.

Lokhu kuphathwa okulingana nokuluma kunika ibhalansi enhle phakathi koshokoledi omnyama ne-matcha futhi kunikeze ukwaneliseka okumnandi kuze kube sekupheleni kokudla.

Khonza: 2

Isikhathi: Imizuzu engama-30

Izithako

• ibha yetshokholethi emnyama eyi-3.5-ounce (80% noma ngaphezulu)
• 1 isipuni uwoyela kakhukhunathi
• 1/2 tsp. i-vanilla (engekho utshwala)
• 1 isipuni usiraphu we-maple
• I-1 scoop matcha powder
• I-1/4 indebe ibhotela kakhukhunathi, incibilikile

Izikhombisi-ndlela

1. Embizeni encane ngokushisa okuphakathi nendawo, qhafaza ushokoledi kanye namafutha kakhukhunathi.
2. Uma usuncibilikile, susa emlilweni bese ugoqa i-vanilla.
3. Thela uhhafu wenhlanganisela epanini elincane le-mini-muffin bese ubeka efrijini.
4. Esigodini esiphakathi engeza ibhotela kakhukhunathi, isiraphu ye-maple, ne-matcha powder, kuvuseleleke ndawonye kuze kube kwakhiwa unama (engeza i-matcha powder eningi uma kudingeka).
5. Susa ipani le-muffin efrijini bese usabalalisa ngokulingana unamathisela we-matcha, bese phezulu ngoshokoledi osele. Phindisela emuva efrijini noma efrijini kuze kusethwe noma kulungele ukudliwa!

Ama-smoothies amabili akhulisa umzimba

Uma ufuna ukuqhubekisela phambili isipiliyoni semetabolism-ukukhulisa ukuhlela ukudla, ama-smoothies ahlala eyindlela yokuthola ibhulakufesi elisheshayo noma i-snack!

I-Matcha smoothie

Khonza: 2

Isikhathi: 5 imizuzu

Izithako:

• 3 izinkomishi ubisi lwamantongomane lokuzikhethela
• 2 ikhetha i-matcha powder
• 2 tsp. usiraphu we-maple
• 1/4 tsp. i-vanilla
• 1-2 izinkomishi ice

Imikhombandlela:

1. Faka zonke izithako ku-blender enejubane eliphezulu, uhlanganise kuze kuhlanganiswe kahle.
2. Khonza futhi ujabulele!

Ibhotela le-nut ne-jelly smoothie

Khonza: 2

Isikhathi: 5 imizuzu

Izithako:

• 3 izinkomishi ubisi lwamantongomane lokuzikhethela
• 1 isipuni nut ibhotela lokuzikhethela
• Ibhanana eli-1 elifriziwe
• 1/2 inkomishi eluhlaza okwesibhakabhaka
• 1/2 indebe raspberries
• 1 1/2 tsp. ifilakisi lomhlabathi (kuyakhetheka *)
• 1 1/2 tsp. isiraphu yemephu (kuyakhetheka *)

Imikhombandlela:

1. Faka zonke izithako ezifiselekayo kwi-blender enejubane elikhulu, uhlanganise kuze kuhlanganiswe kahle.
2. Khonza futhi ujabulele!

Uhlangabezana kanjani nezidingo zomzimba wakho

1. Vocavoca umzimba njalo

Ngaphandle kwezinguquko ekudleni, imikhuba yokuphila iyisihluthulelo sokwandisa umzimba wakho. Njengoba kushiwo ngaphambili, ukuvivinya umzimba nokuqina kwemisipha kunganikeza amandla omzimba wakho wokufukula.

Ngisho nokuhamba nje okuvamile noma ukugijima imizuzu engama-20-30 kabili noma kathathu ngesonto kungenza umthelela omkhulu emazingeni akho wamandla.

2. Hambisana namaprotheni

Ukufakela umzimba wakho ngokudla okulungile kungukushintsha umdlalo okunzima. Okunye kwalokhu kudla okungumthombo wamaprotheni.

Amaprotheni akhulisa isilinganiso sakho semethamo nge. Uma udla ukudla okunamaprotheni, akunikeza amandla ngenkathi futhi akusiza uzizwe ugcwele isikhathi eside, esisiza ngakho.

3. Gwema ukunciphisa ukudla ikhalori

Abantu abaningi bakholelwa ukuthi ukunciphisa ukudla kwabo kwekhalori isikhathi eside kuzoholela ekwehliseni isisindo ngokushesha.

Yize lokhu kungaba yiqiniso, abangaqapheli ukuthi bangaba sengozini yenqwaba yezinkinga zezempilo, kufaka phakathi lezo ze-metabolism ehamba kancane.

Isayina ukuthi umzimba wakho unesimilo sokuvilapha

• ukukhuluphala noma ukungakwazi ukwehlisa isisindo
• ukukhathala
• ikhanda elibuhlungu njalo
• libido ephansi
• isikhumba esomile
• Inkungu yobuchopho
• ukulahleka kwezinwele

Kubalulekile ukuthi wazi ukuthi uma uhlangabezana nenye yalezi zimpawu, kufanele uhlale ungena kumhlinzeki wakho wezokunakekelwa kwempilo! Ukuba neyodwa noma ngaphezulu yalezi zimo kungaziwa njenge-metabolic syndrome, okwandisa ingozi yezifo ezinzima ezifana nesifo senhliziyo, isifo sohlangothi noma isifo sikashukela.

Uma kuziwa ekwelapheni isifo se-metabolic, udokotela wakho uvame ukuncoma izinguquko zendlela yokuphila. Ukuhamba nalolu hlu lokuthenga kuzoba isiqalo esihle!

U-Ayla Sadler ungumthwebuli wezithombe, umlobi wezitayela, umqambi wamaresiphi, nombhali osebenze nezinkampani eziningi ezihola phambili embonini yezempilo nenhlalakahle. Njengamanje uhlala eNashville, eTennessee, nomyeni wakhe nendodana yakhe. Lapho engekho ekhishini noma ngemuva kwekhamera, ungahle umthole ethwebula azungeze idolobha nomfana wakhe omncane. Ungathola okuningi ngomsebenzi wakhe lapha.