I-Metabolism to Health Mental: Izindlela Ezi-7 Zokulahlekelwa Isisindo Ngokushesha Kakhulu Kuzobuya Umlilo

-Delile

• 1. Ungase uphuthelwe izakhamzimba ezibalulekile
• Imiphumela engaba khona yokushoda kokudla okunempilo
  
• Khetha uhlelo olulungile, hhayi olusheshayo
• 2. I-metabolism yakho ingahamba kancane
• Musa ukusika ama-calories angaphezu kwama-500
• 3. Ungahle ulahlekelwe yimisipha, esikhundleni samafutha
• Gcina amaprotheni ingxenye yohlelo lwakho
• Ungayithuthukisa kanjani imetabolism
  
• 4. Ungaphelelwa ngamanzi emzimbeni ngempela
• Qiniseka ukuthi uhlelo lwakho lokwehlisa isisindo lugcizelela ukufuthwa
• Izimpawu zokuphela kwamanzi emzimbeni
  
• 5. Ungazizwa uphanga
• Namathela ekudleni okuseqophelweni eliphezulu
• 6. Impilo yakho yengqondo ingathatha ukushaya
• Zibuze: Uyini umgomo wakho wangempela?
• Iya ekulahlekelweni kwesisindo okuzinzile nokunempilo
• Ngakho-ke, iyiphi indlela engcono yokwehlisa isisindo?

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

“Yehlisa osayizi abayisithupha ezinsukwini ezingama-90!” “Yehlisa amakhilogremu angu-7 ngezinsuku eziyi-7!” “Ukwehlisa kanjani isisindo ezinsukwini ezintathu!”

Yize singadonswa ekukhangeni kokukhangisa kwesisindo esisheshayo, ezempilo ngokwesiko zincoma indlela ehamba kancane futhi engaguquki.

"Isigamu sephawundi kuya kumakhilogremu amabili ngesonto yilokho okubhekwa njengendawo ephephile futhi esimeme," kusho uJessica Crandall Snyder, ingcweti kwezokudla futhi okhulumela i-Academy of Nutrition and Dietetics.

Ngakho-ke, kwenzekani uma lezo zinhlelo zilandela ngempela isithembiso sazo "sobusuku bonke"?

“Ukwehlisa isisindo ngokushesha okukhulu, ikakhulukazi ngokusebenzisa izindlela zokubulawa yindlala, kungaholela emiphumeleni emibi ethile, eminye iyingozi kakhulu ukwedlula eminye,” kusho isazi sezokudla kanye nomqondisi weTrifecta Nutrition, u-Emmie Satrazemis, CSSD.

"Mhlawumbe okuphawuleka kakhulu: Lapho abantu behlisa isisindo ngokushesha okukhulu, bavame ukungakwazi ukusigcina ngempumelelo."

Eqinisweni, ucwaningo luthole ukuthi ngemuva kokulahlekelwa isisindo, cishe izingxenye ezimbili kwezintathu zama-dieters zithola ngaphezulu kunalokho ebekuqale kwehla.

Leyo nje ingenye yezindlela ukwehla kwesisindo esisheshayo okungabuya emuva, noma kunjalo. Ngezansi kunezinye izindlela eziyisithupha ezinciphisa ngokushesha okukhulu ezingalimaza impilo yakho kunokuhle.

1. Ungase uphuthelwe izakhamzimba ezibalulekile

"Ukudla [okusheshayo] okuningi kanye nezinhlelo zokudla kusika amaqembu okudla okuphelele, okusho ukuthi ungaphuthelwa izakhi zomzimba ezibalulekile, amavithamini, kanye namaminerali owadingayo ukuze uhlale uphilile," kusho uBonnie Taub-Dix, isazi sokudla okunempilo esibhalisiwe, okhulumela iCalifornia Avocado Commission, nomlobi we "Read It Before You Eat It - Taking You from Label to Table."

USnyder uveza ukuthi ukudla okungenalo ubisi kungaholela kanjani ekushodeni kwe-calcium ngenkathi ukudla okusika ama-carbs kungasho ukuthi awutholi i-fiber eyanele. Ngisho nasekudleni okunama-kilojoule amancane, kubalulekile ukuthola uhla lwezakhamzimba okubandakanya i-calcium, uvithamini D, uvithamini B-12, i-folate, ne-iron.

Imiphumela engaba khona yokushoda kokudla okunempilo

• amandla anciphile
• izinwele eziphuka nezinzipho
• ukulahleka kwezinwele
• ukukhathala ngokweqile
• amasosha omzimba ayekethisayo
• amathambo abuthakathaka kanye ne-osteoporosis

Ezimweni ezimbi kakhulu, ukungondleki kungaholela ekutholakaleni kwezimpawu njengokuncipha kwamandla, ukukhathala okujwayelekile, i-anemia, izinwele eziqhekekile, nokuqunjelwa.

Ukudla kuyingozi ikakhulukazi ezinganeni Ngo-2012, i-CBS Seattle yabika ukuthi umkhankaso we-Keep It Real wathola ukuthi amaphesenti angama-80 amantombazane aneminyaka eyishumi ubudala okungenani adle ukudla okukodwa. Ucwaningo lukhombisa nokuthi ngaphezu kwengxenye yamantombazane nengxenye eyodwa kwezintathu zabafana baqala ukufuna "imizimba ezacile" ngeminyaka engu-6 kuye ku-8.

Khetha uhlelo olulungile, hhayi olusheshayo

Uma ungabaza, khetha uhlelo lokudla olufaka wonke ama-macronutrients ayisihluthulelo - amafutha, ama-carbohydrate, amaprotheni - noma usebenze nochwepheshe ukukhetha uhlelo oluhambisana nezidingo zakho kanye nokungezwani komzimba nokudla noma imikhawulo.

“Inhloso ukucabanga ngohlelo lwakho njengendlela yokuphila, hhayi ukudla. Ukudla kuyinto oqhubeka nayo nokuthile osukayo. Alukho usuku lokuqala nolokuphela, ”kukhumbuza uKeri Gans, isazi sokudla okunempilo esibhalisiwe, umqeqeshi we-yoga oqinisekisiwe, nomnikazi weKeri Gans Nutrition.

Uma ungumzali, thola ukuthi iyini imigomo yengane yakho nokuthi ngabe isuselwe esikweni noma ekukhathaleleni ngokweqiniso impilo. Kukhona njalo inketho ekhiqizayo, enempilo ukwedlula ukulahleka kwesisindo okusheshayo.

2. I-metabolism yakho ingahamba kancane

Ukwehla kwesisindo esisheshayo kuvame ukuvela ekusweleni ngokweqile kwekhalori, ngokwesibonelo, abantu abadla ekudleni ama-calories ayi-3 000 kuya ku-1,200 ngosuku, kusho uGans.

Inkinga ukuthi, umzimba wethu uyakubona lokhu njengophawu lokutholakala kokudla okulinganiselwe futhi ungene kumodi yendlala. UKristina Alai, ongumqeqeshi e-The Bay Club Company, ugcizelela inkinga ngalokhu: “Lapho umzimba wakho ubulawa yindlala, umzimba wakho uzokwehla ukukusiza ukonge amandla futhi umzimba wakho uzonamathela emafutheni amaningi.”

Eqinisweni, ucwaningo lwakamuva luthole ababencintisana “Abadliwayo Abakhulu Kunabo Bonke” futhi bathola ukuthi lapho belahlekelwa kakhulu ngamakhilogremu, indlela umzimba wabo osebenza ngayo yehla kakhulu. Ekugcineni, lokhu kwaholela ekubeni iningi lababambe iqhaza lithole isisindo esithe xaxa kunangesikhathi bezoqala ngalo umbukiso.

Musa ukusika ama-calories angaphezu kwama-500

Awudingi ukusika ama-calories akho ngendlela eyeqisayo.

"Abantu abaningi bazolahlekelwa okungenani iphawundi ngesonto uma bedla ama-calories ayi-500 ngaphansi kosuku ngenhlanganisela yokudla nokuvivinya umzimba," kusho uGans. "Le ndlela kungenzeka inganikeli ukwaneliseka okufanayo, kodwa empeleni uzowuguqula umzimba wakho ngokuhamba kwesikhathi."

3. Ungahle ulahlekelwe yimisipha, esikhundleni samafutha

“Uma sincipha, sifuna ukususa izicubu zangempela ze-adipose. Hhayi ubukhulu bemisipha. Angikaze ngihlangane nomuntu okhononda ngokuba nephesenti eliphezulu lemisipha yomzimba, ”kusho uSnyder.

Kepha uma usika amakhalori ngokushesha okukhulu, ithoni yemisipha izohlupheka kakhulu.

"Ukudla okunemikhawulo yamakhalori kungadala ukuthi umzimba wakho udilize imisipha ukuze uthole amandla nophethiloli," kusho uSatrazemis.

Ngaphezu kokuvayizisa izibhamu zakho ezibukeka kahle nangemuva, ukulahleka kwesisindo semisipha kunganciphisa imetabolism yakho.

“Imisipha iyasebenza ngokwengeziwe kunamafutha. Lokho kusho ukuthi iphawundi elilodwa lemisipha lishisa amakhalori amaningi ngosuku kunekhilogremu elilodwa lamafutha. Ngakho-ke, ukulahleka kwemisipha kusho ukuthi uzoshisa ama-calories amancane ngosuku, ”kusho uSnyder.

Gcina amaprotheni ingxenye yohlelo lwakho

Ungayithuthukisa kanjani imetabolism

• udle amaprotheni ngaso sonke isikhathi sokudla
• phakamisa izinsimbi ezisindayo
• faka ukuqeqeshwa kwesikhawu esiphakeme
• udle amakhalori anele

"Ukudla ukudla okunamaprotheni amaningi nokuhlanganyela ekuqeqesheni amandla njalo ngenkathi udla umzimba kungasiza ukugcina isisindo sakho esinciphile futhi kukusize wakhe imisipha eminingi ukuvuselela umzimba wakho," kusho uSatrazemis.

Futhi, amandla angeziwe angakusiza uziphushe phakathi nesikhathi sokugcina se-HIIT yakho noma isigaba sokujikeleza.

4. Ungaphelelwa ngamanzi emzimbeni ngempela

Ngenxa yesisindo samanzi, kujwayelekile ukubona ukwehla kwesisindo esisheshayo emasontweni amabili okuqala. "Ikakhulukazi ekudleni okuphansi kwe-carb noma okungenayo i-carb, abantu bazolahlekelwa isisindo samanzi amaningi," kusho uTaub-Dix. Ngokusho kwakhe, ngesinye sezizathu ukuthi ukudla kwe-ketogenic kuvame ukunconywa ngokunciphisa isisindo ngokushesha.

Inkinga ukuthi, ukulahleka kwamanzi ngokushesha kungaholela ekuphelelwe amanzi emzimbeni kanye nemiphumela emibi eminingi efana nokuqunjelwa, ikhanda elibuhlungu, amajaqamba, namandla amancane.

Qiniseka ukuthi uhlelo lwakho lokwehlisa isisindo lugcizelela ukufuthwa

Lokhu ngokuvamile akuyona inkinga ngokudla okunjengamanzi nokuhlanza - nakho okungenampilo - noma kunjalo ukudla okusha okugxila ekudleni kungadala ukuthi ungakunaki ukungenisa kwakho amanzi. Gcina umbhalo walokho okudlayo kwe-H2O futhi uqiniseke ukuthi usebenzisa ama-electrolyte anele. Ukungeza ukufafaza kasawoti waseHimalaya ekudleni kwakho kungasiza.

Qaphela izimpawu zokoma, ikakhulukazi emasontweni amabili okuqala.

Izimpawu zokuphela kwamanzi emzimbeni

• ukuqunjelwa
• ikhanda
• ukuqunjelwa kwemisipha
• amandla aphansi
• umchamo omnyama ophuzi noma we-amber
• imizwa yokoma
• ukucasuka

Uma noma iyiphi yalezi zimpawu iqhubeka, uDkt Eric Westman, umqondisi weDuke University Lifestyle Medicine Clinic kanye noMphathi Wezokwelapha oyi-HEALcare, uthi udinga ukuya kumhlinzeki wakho wezokunakekelwa kwempilo.

"Uma umuntu edla imishanguzo yesifo sikashukela noma umfutho wegazi ophakeme, ukwehlisa isisindo ngokushesha kungaholela ekutheni le mithi ibe namandla kakhulu, okungaholela kulezi zimpawu ezingezinhle."

5. Ungazizwa uphanga

Uma wenza ukudla okusheshayo, okunama-calorie aphansi, amazinga akho e-leptin - i-hormone elawula indlala nokusutha - iba yi-wonky, kusho uTaub-Dix.

Lapho amazinga e-leptin ejwayelekile, atshela ubuchopho bakho lapho umzimba wakho unamafutha anele, okukhombisa ubuchopho ukuthi usuthi. Kepha uthole ukuthi ekudleni okunama-khalori aphansi kakhulu, amazinga we-leptin angalingani angaholela ekuthambekeleni ekudleni. Ungahle ube ngophangayo, olindayo futhi okungenzeka ukuthi uzitika ngotshwala.

Namathela ekudleni okuseqophelweni eliphezulu

Ucwaningo lukhombisile ukuthi ikhwalithi ibaluleke kakhulu kunamakhalori asetshenzisiwe okwehlisa isisindo futhi ingathonya ukuthi udla kangakanani. Ucwaningo luxhumanise ama-starches noma ama-carbs acwengekile ngokuzuza kwesisindo. Noma kunjalo, ikhwalithi nobungako buyahambisana.

Njengoba kushiwo kumhlahlandlela wethu wokusetha kabusha imikhuba yokudla, ukuvinjelwa kunemiphumela emibi emzimbeni nasengqondweni. Ukushintsha indlela odla ngayo akufanele kube kumayelana nokunciphisa isisindo - kumayelana nokondleka nokuhlonipha umzimba wakho.

6. Impilo yakho yengqondo ingathatha ukushaya

"Uma ulahlekelwa isisindo ngokushesha okukhulu, kungaba nemiphumela engokwengqondo," kusho uTaub-Dix. "Uma othile engenaso isikhathi sokuzinza esesimeni somzimba wakhe omusha nesisindo, kungaholela ezintweni ezinjenge-dysmorphia yomzimba, i-anorexia, noma i-bulimia."

UTaub-Dix ubuye aveze, “Abantu abaningi baqala ukudla ngomqondo othi‘ if X, ke Y ’. Njengaphakathi, ‘uma ngehlisa isisindo, khona-ke ngizojabula. Noma-ke ngizoluthola uthando. ”

Ngakho-ke, ngemuva kokulahleka kwesisindo, lapho lezo zinto zingakenzeki, kungakhulisa i-preexes ezikhona zezempilo yengqondo noma ukuqhubekisela phambili izingqinamba zesithombe somzimba.

Zibuze: Uyini umgomo wakho wangempela?

Uma ubona ukwehla kwesisindo njengesidingo sokushaya umgomo wakho, njengokuthola ubudlelwane, ukuba nempilo enhle, ukukhiqiza, noma ukuzithiba, zinike isikhathi sokubhala izinhloso nezifiso zakho. Imvamisa, uzothola ukuthi ukuncipha kuyisici esincane futhi ukuthatha isinqamuleli ngeke kukunikeze ngempela ukukhula okufunayo.

“Kufanele kube nomcabango omningi ongena endleleni yakho yokwehlisa isisindo. Kungaphezu kokucosha nje bese uziphonsa kumfashini wakamuva, ”kusho uGans. Uzoba nomusa kuwe uma ukhetha indlela ehamba kancane, eqhubekela phambili yokwehlisa isisindo.

Iya ekulahlekelweni kwesisindo okuzinzile nokunempilo

Yize ukuncipha kwesisindo kuhamba kancane futhi kungazwakali njengokuthembisa, kuyindlela engcono yokuhlonipha umzimba wakho. Futhi kuyindlela ephumelela kakhulu ekusizeni ukuthi ugcine isisindo futhi wakhe ubuhlobo obunempilo nobenhloso nokudla.

“Ukugcinwa kwesisindo kuncike emuntwini, kepha izindlela ezinqala zokwehlisa isisindo kungenzeka zibe nzima ukuzinakekela,” kugcizelela uSatrazemis.

Ngakho-ke, iyiphi indlela engcono yokwehlisa isisindo?

"Ukwehla kwesisindo okunempilo, okusimeme kubandakanya izinto eziningi: ukukhetha ukudla okungcono, ukulala ngokwengeziwe, ukukhuphula umzimba, ukunciphisa ukucindezeleka, nokugxila empilweni yomqondo," kusho uGans.

Qiniseka ukuthi futhi udala izikhathi zenjabulo ohambweni lwakho. Uma ungakuthandi ukuzivocavoca ngamandla, zama ukuhamba izintaba lapho kunokuthambekela okuncane. Kuhle ukuba nocezu woshokholethi noma isikhwama esincane sama-chips.

Gcina lokhu engqondweni njengemantra:

• udle amaprotheni anciphile
• nciphisa ushukela nama-carbohydrate alula
• gcizelela amanoni aphilile
• thola ukuphumula okuningi
• phatha amazinga okucindezeleka
• faka amandla nokuqeqeshwa okuphezulu

“Khumbula ukuthi ukwehlisa isisindo somzimba kudinga ushintsho lwendlela yokuphila oluphelele olubheka ukuhamba kwesikhathi,” kusho uGans. Ngenkathi lokho kusho ukugcina ibhalansi, ukukhetha ukulinganisela ekukhetheni kwakho kokudla, nokuzivocavoca umzimba, kusho futhi ukuyeka isiko lokudla futhi mhlawumbe nokusetha kabusha ubudlelwane bakho nawe.

Ngaphambi kokuba uqale noma yiluphi uhambo lokwehlisa isisindo, bamba ujule ukuze uthole isisusa sakho sangempela ngemuva kwezifiso zakho. Awufuni ukuwela ogibeni lokudla kwe-yo-yo, okungalimaza inhliziyo yakho.

Uma isizathu ngesesikhashana, njengokufaka ingubo endala yomcimbi ozayo, ingabe ukuthola ingubo entsha kungafanelana nesabelomali sakho? Ungase umangale ukuthola ukuthi umgomo wakho awukona neze isisindo.

UGabrielle Kassel udlala ibhola lombhoxo, ugijimisa udaka, uhlanganisa amaprotheni-smoothie, ulungiselela ukudla, iCrossFitting, umbhali wezempilo waseNew York. Usengumuntu wasekuseni, wazama inselelo ye-Whole30, wadla, waphuza, wageza, wahlikihla, wageza namalahle - konke kwenziwa egameni lobuntatheli. Ngesikhathi sakhe samahhala, angatholakala efunda izincwadi zokuzisiza, ecindezela ibhentshi, noma enza i-hygge. Mlandele Instagram.