Leli yi-Belly yakho kuma-Cocktails, amakhukhi, nokuningi

-Delile

• Utshwala
• Ushukela
• AmaCarbs acwengekile
• Amafutha Agcwele kanye Nama-Trans
• Buyekeza kwe-

Amaqebelengwane, amakhekhe, amashipisi amazambane anosawoti, ibhega enkulu yoshizi. Lezi zinto zonke zizwakala kamnandi njengoba zidlula ezindebeni zakho, kepha kwenzekani ngemuva kokuhamba ngomgwaqo? "Akunandaba ukuthi ugwinya ini, izindlela ziyafana: kudlule ipayipi lokudla, udlula esiswini, nasesiswini sakho," kusho u-Ira Breite, M.D., uprofesa osizayo emtholampilo ophikweni lwe-gastroenterology eNYU Langone Medical Center. "Kodwa kukhona umehluko wokuthi izakhi ezithile ezifana namaprotheni, ama-carbs, namafutha zithathwa kanjani," esho.

Nakhu okwenzekayo lapho ezinye izinjabulo zakho zecala ozithandayo zishaya esiswini sakho, nokuthi ungayisebenzisa kanjani indlela enempilo:

Utshwala

Ngokungafani nakho konke okunye okugwinyayo, utshwala empeleni bumunca ngqo isisu (isisu empeleni sisebenza njengendawo yokulinda yonke into oyidlayo; akukho lutho olucutshungulwayo luze lumunce kuze kube yilapho selufinyelele emathunjini amancane). Uma leyo ngilazi ye-vino-noma i-margarita ishaya isisu sakho, noma yikuphi ukudla lapho ngaleso sikhathi kubambezela ukumuncwa kotshwala egazini, yingakho uzizwa ushesha ukushesha uma uphuza esiswini esingenalutho. Lapho iphesenti lotshwala lakho likhuphuka, ihlala isikhathi eside ohlelweni lwakho nomuntu ozizwa edakiwe. Futhi uma ungowesifazane (noma usohlangothini oluncane), kuthatha isikhathi eside ukuthi umzimba wakho ucubungule utshwala.

Indlela Enempilo: Ukulinganisela-nokusetshenziswa kancane-kuyisihluthulelo. Ngenkathi konke kungcono ukuphuza nokudla ohlelweni lwakho, ngeke kukwenze udakwe kancane, kusho uDkt Breite. "Phuza kancane noma usakaze uphuzo oludakayo ukuze umzimba wakho ube nesikhathi sokuwusebenzisa. Uma wehlisa amashothi amahlanu kanye nesinkwa ngawo, uzovele udakwe ngempela futhi ugcwele ama-carbohydrate," esho.

Ushukela

Ushukela ngazo zonke izinhlobo zawo, ngaphandle kwama-sweeteners okufakelwa, unomthelela ngqo ku-metabolism yakho namandla. Wonke ushukela uguqulwa ube yi-glucose ne-fructose, omuncwa ngamathumbu amancane ungene egazini. Umzimba wakho uyisebenzisa njengomthombo wamafutha olula futhi osheshayo, kodwa uphela ngokushesha (okungakho kudume "ukuphahlazeka kukashukela").

Indlela Enempilo: Ushukela, awu, umnandi, futhi lokho kuwenza ube yingxenye ebalulekile yezinye zezinto ezihlwabusayo kakhulu emhlabeni: amakhukhi enziwe ekhaya kashokoledi chips, i-crème brulee, ushokoledi yonke into. Kodwa futhi wonke ama-calories angenalutho, futhi ngaphandle uma ungumsubathi ophakeme, cishe ngeke uwashise wonke lawo ma-calorie angenalutho, ngakho awudingi okwengeziwe ekusebenziseni ushukela oweqile. Qaphela imithombo efihliwe engayifezi noma iyiphi injongo ejabulisayo: iziphuzo zezemidlalo, i-soda, leyo nqolobane yamabhere e-gummy etafuleni losebenza nabo oyidlayo ngoba unesizungu.

AmaCarbs acwengekile

Ama-carbs acwengekile afana nelayisi elimhlophe, i-pasta, nofulawa ngokuyisisekelo kususwe izingcezwana zawo ezinempilo; ngokwesibonelo, irayisi elimhlophe bake baba irayisi elinsundu ngaphambi kokuthi likhishwe ingaphandle lalo elinothe ngemicu. Ngakho-ke akukhona nje kuphela ukuthi ama-carbs acwengiwe aphansi kwezakhamzimba, aguqulwa ngokushesha ngumzimba abe ushukela futhi angakhuphula amazinga kashukela egazini. Uma la mazinga aphezulu, umzimba wakho usebenzisa ushukela esikhundleni sezitolo zamafutha ukuze uthole amandla asheshayo. Ubuye ulambe futhi ngokushesha ngemuva kwesidlo esindayo se-carb (isizathu sokuthi usukulungele ukuphinde udle ihora ngemuva kwepuleti elikhulu lama-pancake), futhi umzimba wakho awusebenzisi izitolo zamafutha zamandla, okuyilokho okufunayo.

Indlela Enempilo: Yebo, i-crusty baguette yinto enhle, njengama-pancake, futhi kwesinye isikhathi ilayisi elimhlophe kuphela elinenkomo ne-broccoli elizokwenza. Noma kunjalo, zama ukuthola ama-carbs akho amaningi ansuku zonke kusuka ekushiseni okuhamba kancane, imithombo eyinkimbinkimbi njengobhontshisi, izithelo eziphelele nemifino, nezinhlamvu ezigcwele. Ngaleyo ndlela unendawo yokuchitha isikhathi esithile.

Amafutha Agcwele kanye Nama-Trans

Ukudla okunamafutha aphakeme okuvela emithonjeni yezilwane njenge-marbled steak, ushizi, nebhotela, noma amafutha we-trans (okujwayele ukusetshenziselwa ukugcina amakhukhi namachips kungonakali ngemuva kwesikhathi eside emashalofini esitolo) kuziphatha (kabi) ngezindlela ezimbili: Esikhathini esifushane kungadala izinkinga zokugaya ukudla njengokuqunjelwa noma isifo sohudo. Esikhathini eside, baphakamisa amazinga we-cholesterol embi (LDL), engaholela emithanjeni eqinile kanye nengozi eyengeziwe yokuhlaselwa yisifo senhliziyo noma isifo sohlangothi. Amafutha e-Trans ayimbangela embi nakakhulu ngoba awagcini nje ngokukhuphula i-cholesterol embi, kodwa empeleni aqeda uhlobo oluhle (i-HDL).

Indlela Enempilo: Ngenhlanhla, amafutha e-trans angaphansi komlilo, futhi abakhiqizi abaningi bawasusile kumikhiqizo yabo. Ngakho-ke uma uthenga ukudla okuhlanganisiwe, funda amalebuli bese uqinisekisa ukuthi kunezithako ezimbalwa ngangokunokwenzeka. Khetha inyama engenawo amandla futhi wenze ushizi ube yi-splurge kunokuba ingxenye yokudla kwakho kwansuku zonke. Hambela izinto ezinhle ngezimpelasonto; ucezu oluncane lwento ethile yesiFulentshi ne-decadent, noma iParmesan enhle impela kunoku-oda ushizi waseMelika kusangweji lakho lesikhathi sasemini ngaphandle komkhuba.

Buyekeza kwe-