Amathiphu Emvelo Okunciphisa Isisindo Okukusiza Ufinyelele Izinjongo Zakho Ngokuphepha

-Delile

• Yenza ukuzivocavoca okuthandayo.
• Zama ukudla.
• Qaphela amaphilisi emvelo okwehlisa isisindo.
• Vula amakhambi emvelo alungile ukuze ulahlekelwe isisindo.
• Kodwa khumbula, amavithamini mahle.
• Buyekeza kwe-

Ukwehla kwesisindo kungaba nzima. Yebo, kunenqwaba yezidlo, izindlela zokujima, namaphilisi laphaya abonakala njengomgwaqo oya ezweni elithenjisiwe lokuncipha kwesisindo. Kepha ekugcineni kosuku, ukugcina amakhilogremu kude kubandakanya ukufaka indlela yakho yokuphila. Ukwehla kwesisindo semvelo, okubandakanya ukwamukela imikhuba enempilo ongayifaka esikhathini eside, kungasiza leyo nombolo esikalini yehle ngendlela ephephile nephumelelayo.

Inkinga okuwukuphela kwayo: Uma ushaya usesho olulula lweGoogle, kunamakhambi emvelo amaningi okwehlisa isisindo, imikhiqizo, namaphilisi okukuthethisa. Wazi kanjani ukuthi yini esemthethweni?

“Susa noma yini engakhuthazi impilo,” kusho uJC Doornick, D.C., umqeqeshi wezempilo nendlela yokuphila ojikeleza umhlaba wonke esiza abantu ukuba behlise isisindo. "Noma ngubani ophuza amaphilisi, izikhuthazi, imijovo, uketshezi, noma ukudla ama-calories angama-500 ngosuku ugxile emaphesentini ayi-100 ekwehliseni isisindo kanti amaphesenti angu-zero kwezempilo."

Kubalulekile futhi ukukhomba amasu azizwa efanelekile kuwe. Isu elinjengokuzila ukudla ngezikhathi ezithile lingasebenzela abanye, ngokwesibonelo, kepha abanye bangazizwa belula ukufika ngo-11 ekuseni ngaphandle kwesidlo sasekuseni esandisa amandla. Hlola amathiphu angezansi ukuze akusize uthole ukuthi ulahlekelwa kanjani isisindo ngokwemvelo, ngendlela ezizwa ingokwezifiso ngokuphelele kuwe nomzimba wakho. Ngaleyo ndlela, uma amakhilogremu esehlile, angakwazi ukuhlala-okuhle.

Yenza ukuzivocavoca okuthandayo.

Izikhathi eziningi, sicabanga ukuthi amasu amahle kakhulu wokunciphisa isisindo aqala ngohlelo oluphakeme lokuzivocavoca umzimba. Kepha iqiniso ukuthi ukusebenzisa ingxenye eyodwa kuphela yesithombe, futhi kukhona izincomo eziningi zokuthi kufanele sivivinye umzimba kangakanani njalo. I-Centers for Disease Control and Prevention (CDC), ngokwesibonelo, itusa ukuthi abantu abadala kufanele bazivocavoce imizuzu eyi-150 ngesonto ngomfutho ophakathi nendawo, noma bahlanganise imizuzu engama-75 ngesonto lomsebenzi we-aerobic onamandla. Okwamanje, ucwaningo olushicilelwe ku- Ukujikeleza uthole ukuthi inani lokuvivinya umzimba esilitholayo linobudlelwano obuqondile nempilo yenhliziyo yethu - lapho uthola okuningi, inhliziyo yakho izoba nempilo-futhi basikisela amahora amabili agcwele ngosuku njengenhloso entsha.

Empeleni, wonke umuntu uhlukile, ngakho-ke kunzima ukunamathisela isiqondiso esisebenza kuwo wonke umuntu, kusho uSara Gottfried, M.D., umbhali othengisa kakhulu wencwadi ethi Ukwelashwa KweHormone futhi Ukudla Okusha KweHormone. Kodwa uma konke kwehluleka, khumbula lokhu: Kukhona okungcono kunalutho. Kungakho uDkt. Gottfried ephakamisa ukuthi kuhlanganiswe imizuzu engu-30 yokunyakaza okunamandla okumaphakathi nsuku zonke, uchithe imizuzu emihlanu ngaphambi kokujima kwakho uzifudumeze, bese kuba neminye imizuzu emihlanu ukuze uphole futhi uvimbele ukulimala. Uma usuthole lokho phansi, ungabeka isikhathi nokuqina. "Ngemuva kwamasonto amabili, engeza imizuzu eyi-10 ukuze uzivocavoca ngokulingene imizuzu engama-40, izinsuku ezine ngesonto, noma ukhuphule umfutho," uphakamisa.

Ukuthola into oyithandayo kuyisici esibalulekile kunoma iyiphi inqubo yokuqina, futhi, ngoba-duh-kusho ukuthi uzoba sethubeni lokunamathela kuyo. Ngakho-ke uma ukugijima akuyona into yakho, musa ukujuluka-zama isigaba seZumba, noma uhlangane nezintombi zeSpin ngemuva komsebenzi. (Ungazama nokuzilolonga ngokuya ngophawu lwakho lwe-Zodiac.) "Ungathola imiphumela entweni oyizondayo, kodwa leyo miphumela ngeke ihlale isikhathi eside," kusho uJess Sims, CPT, umqeqeshi we-Fhit Pro e-Fhitting Room eNew York City . Futhi ungesabi ukuphuma futhi ubone ukuthi ngabe kukhona yini okunye ongakuthanda. “Ukushintshashintsha ukuzilolonga kwakho kuzokusiza ukukujabulisa futhi kukusize uthuthuke ngoba umzimba wakho awujwayele ukunyakaza okufanayo,” kunezela uSims. Plain futhi elula: Akukho ukuzivocavoca okulingana nosayizi owodwa, ngakho-ke ungazifaki ebhokisini.

Zama ukudla.

Njengokuzivocavoca umzimba, izidlo zihlukile kuwo wonke umuntu, ikakhulukazi uma kuziwa endleleni engcono kakhulu yokulahlekelwa isisindo ngokwemvelo. "Ngangingatshela iziguli zami ukuthi zidle amantongomane namajikijolo, zizindle, zihlale ekhoneni, futhi zidle i-salmon. Kodwa uma lokho kungasebenzi kubo, bayaphuma," kusho u-Doornick. "Kubalulekile ukuba neqiniso ngalokho abantu abangakwazi ukukwenza nabangakwazi ukukwenza. Qala lapho abafuna ukuqala khona, futhi ubeke imingcele yokudla engokoqobo." (Yingakho kufanele uyeke ukuzincisha ukudla okukhawulelwe unomphela.)

Kodwa uma ufuna ukwenza izinguquko ezimbalwa ohlelweni lwakho lokudla lwamanje, u-Gottfried uneziphakamiso ezintathu:

Yiba umngani nesigaba somkhiqizo. Akuyona imfihlo ukuthi ukudla imifino kukulungele. Kodwa ngokumangazayo, amaphesenti angama-27 kuphela abantu abadala baseMelika abadla izincomo ezintathu noma ngaphezulu okufanele bethola zona nsuku zonke, ngokusho kombiko weCDC. Khomba ukukhulisa ukudla kwakho kwemifino kube yipondo elilodwa ngosuku. Ngeke nje kukusize ufinyelele imigomo yakho yokwehlisa isisindo, kodwa ukudla uthingo lwemifino nakho kungasiza ekuvikeleni umdlavuza, isifo senhliziyo, kanye nemiphumela yokuguga. (Ufuna i-inspo yokudla kwakusihlwa? Lezi zokupheka zokudala zisebenzisa kakhulu imifino evuthayo.)

Zama ukuzila ukudla ngezikhathi ezithile. Ukuzila ukudla okungapheli (noma i-IF) sekutholile okunemfashini kule minyaka embalwa edlule ngenxa yokugudluka kwempilo efana ne-Bulletproof Diet.Umqondo: Gwema ukudla amahora angu-12 kuya kwangu-18 phakathi kwesidlo sakusihlwa nesidlo sasekuseni, njengoba ukwenza kanjalo kungase kunikeze izinzuzo eziningi ezifanayo zokudla okunekhalori ephansi, njengezinga eliphansi lezifo zenhliziyo nemithambo yegazi. Yibhangise ngokuzivocavoca ngamandla futhi uDkt. Gottfried uthi ubheka i-combo ewinayo.

Sika okusanhlamvu amasonto amathathu. Njengoba sithanda ama-carbs, "izinhlamvu eziningi zinenkomba ephezulu kakhulu ye-glycemic, okusho ukuthi ngemuva kwehora elilodwa kuya kwamabili, ushukela wakho wegazi uyakhuphuka," kusho uDkt. Gottfried. "Ngeshwa, ukudla okufaka ushukela egazini lakho kuyalutha ngokwamakhemikhali. Kukhuthaza umfutho emzimbeni wakho futhi kukugcine usukhaleni lokuhahela okungagcina kuholele okhalweni olukhulayo." Ukwephula umjikelezo, zama ukuklwebha izinhlamvu isikhathi esingaphansi kwenyanga, futhi unake indlela umzimba wakho osabela ngayo kulolo shintsho.

Qaphela amaphilisi emvelo okwehlisa isisindo.

Phakathi kwezikhangiso zemithombo yezokuxhumana kanye namakhefu ezentengiselwano e-TV, cishe akunakwenzeka ukubalekela imiyalezo ezungeze izithako zemvelo zokwehlisa isisindo. Eziningi zazo kungukukhishwa kwetiye eliluhlaza okotshani, i-orange ebabayo, amaketoni okusajingijolo nokuzwakala okungenangozi. Kodwa ziyasebenza? Hhayi impela, kusho u-Melinda Manore, Ph.D., uprofesa wezokudla okunempilo e-Oregon State University. Ocwaningweni lwakhe lwamakhulu ezithako zemvelo zokwehlisa isisindo (imboni eyizigidi eziyizinkulungwane ezingama- $ 2.4 e-United States), uphethe ngokuthi awukho umkhiqizo owodwa oholela ekwehliseni okukhulu kwesisindo. Futhi, okubi nakakhulu, eziningi zazo zinemiphumela engemihle engavimbela imigomo yakho yokufaneleka (okuhlanganisa ukuqunjelwa kanye negesi). Akuyona indlela eqinisekile yomlilo yokuthi ungene kulawo majini akhanyayo.

Vula amakhambi emvelo alungile ukuze ulahlekelwe isisindo.

Nakuba izithasiselo zokunciphisa umzimba ziphumile, akuzona kuphela izinto okufanele uzicabangele: Kukhona namakhambi emvelo okwehlisa isisindo. Futhi nakuba kunohlu lwezingubo ezilungele ukwengezwa esiphuzweni sakho kunoma iyiphi indawo ye-smoothie noma ibha yejusi, eziningi zazo aziphili ngokwezinzuzo zazo ezihloselwe ukuthi zingcono kuwe. Ngokusho kweMcCormick Science Institute, kunamakhambi ayi-12 nezinongo ezinenzuzo ebonakalayo yezempilo, kufaka phakathi upelepele omnyama, isinamoni, ikhumini, ujinja ne-turmeric. Kepha kuzo zonke izinongo, upelepele we-cayenne udunyiswe kakhulu ngezindawo zawo zokwehlisa isisindo. Abacwaningi bathola ukuthi uhhafu wethisipuni nje ukhuphula i-metabolism, futhi iqembu locwaningo lama-diners angama-25 lishise amakholori engeziwe ayi-10 lapho lengezwa esidlweni sabo. Okungcono nakakhulu: Kulabo abebengadli njalo ukudla okubabayo, ukungeza upelepele kusike isilinganiso samakholori angama-60 esidlweni sabo esilandelayo. (Ukudla okubabayo kungase futhi kube imfihlo yokuphila isikhathi eside.)

Kodwa khumbula, amavithamini mahle.

Ngokuvamile, ufuna ukulayisha amavithamini namaminerali abalulekile ngemithombo yonke yokudla. Noma kunjalo, akekho ophelele. Ukwengeza ekudleni kwakho kwansuku zonke kungaletha izinzuzo zomzimba wonke, okuhlanganisa ukukhuphuka kwethoni yemisipha, amandla engeziwe kanye, yebo, nokuncipha kwesisindo. (Yilokhu okudingeka ukwazi ngokufakwa kukavithamini IV.) Uma lokho ekugcineni kuwumgomo wakho oyinhloko, uDkt. Gottfried usikisela ukwenza lokhu kube ingxenye evamile yokudla kwakho:

I-Vitamin D: Abanye ochwepheshe bacabanga ukuthi izinkinga zokulala sezikhuphukele emazingeni obhadane ngesizathu esisodwa esiyinhloko: ukuntuleka kwe-vitamin D okusabalele, kusho uDkt. Gottfried. Lokho akulungile impela, ngoba ukulala ngokwanele kubalulekile ekugayeni umzimba futhi empeleni ukufeza okunempilo, ukulahlekelwa kwesisindo semvelo. UDkt. Gottfried uthi kungcono ukuthi uhlose ama-IUs ka-2,000 kuya ku-5 000 ka-vitamin D usuku ngalunye (zama ukusebenzisa lesi sibali sokubala somthamo wevithamini D ukuthola ukuthi udinga malini), njengoba isifundo seviki eli-12 lokwehlisa isisindo sathola ukuthi ukwenza lokho kuholele ngamanani aphansi wesisindo samafutha.

Ithusi ne-zinc, ndawonye: Lapho ama-hormone e-thyroid ephansi kakhulu, umzimba wakho ushaya amabhuleki ku-metabolism yakho. Kodwa i-zinc ingasiza ekuqiniseni amasosha omzimba futhi igcine indlala yegilo enempilo. Okubi: Ukwengeza i-zinc ohlelweni lwakho lokwengeza kungakwenza untule ithusi. Kungakho uDkt. Gottfried ephakamisa ukuthi abesifazane bababhangqe ndawonye (ungakuthola lokhu nge-high-potency multivitamin). Ngokwesilinganiso esifanele, uphakamisa ukuthatha ama-20mg we-zinc usuku ngalunye nge-2mg yethusi.

I-Berberine: Ushukela wegazi ukhula ngokukhula, futhi iberberine ingesinye sezithasiselo ezifakazelwe ukukusiza ukujwayela i-glucose. Kusebenza futhi ukunciphisa ukuvuvukala emzimbeni wakho, okungasiza ekunciphiseni isisindo. Futhi sengathi lokho akwanele, "i-berberine inganciphisa nokulangazelela ushukela, ikakhulukazi kulabo abanesifo sikashukela, i-polycystic ovary syndrome (i-PCOS), nokukhuluphala," kusho uDkt. Gottfried. Thatha ama-300 kuye ku-500 mg kanye kuya kathathu ngosuku.

Magnesium: Ngokubizwa ngokuthi yi-mineral ephumuzayo, i-magnesium ingamelana nokuphendula kokucindezeleka, isize imisipha yakho ikhululeke, futhi ingakusiza nokuthi uthole ukulala okungcono. (Nanka amanye amaqhinga amahlanu angakusiza usnuze.) Futhi, uDkt. Gottfried uthi kuyadingeka emakhulwini okuphendula kwamakhemikhali emzimbeni, njengokugcina ukushaya kwenhliziyo yakho kugxilile nokugcina ukusebenza okujwayelekile kwemisipha nemisipha. Khetha i-200 kuye ku-1000mg, bese uyithatha ebusuku, ngoba isiza imisipha yakho ukuthi ikhululeke.

Buyekeza kwe-