Izindlela zokupheka eziphezulu ezingu-10 zokulahlekelwa isisu nezinqe kanye namathiphu abalulekile okufanele uwalandele

Singase siqaphele ukuthi lapho sikhuluphala, ubukhulu besisu nezinqe buba bukhulu, futhi isizathu salokhu ukuthi kukhona ukunqwabelana kwamafutha, futhi uma ulahlekelwa ingqikithi yalawo mafutha emzimbeni, kungokwemvelo nciphisa umzimba nasesiswini.Khetha ukuzivocavoca okufanele, udle ukudla okunempilo, futhi ugweme ukucindezeleka nokukhathazeka, njalonjalo.Kuzogcina kuholele ekuncipheni.Ngakho-ke, kulesi sihloko, sizofunda ngokubaluleke kakhulu izindlela nezindlela zokupheka zokulahlekelwa isisu nezinqe, ngakho qhubeka ufunda.

Indlela yokunciphisa isisu nezinqe

Ngaphambi kokuthi sazi izindlela ezibaluleke kakhulu zokwehlisa isisu nezinqe, ake siqale siqonde ukuma nohlobo lomzimba wakho ngoba ukwazi lokhu kuzosiza ukukhetha izindlela ezifanele zokwehlisa isisindo, kunezinhlobo ezintathu zomzimba:

• Ama-Ectomorphs Lolu hlobo lomzimba, njengoba kuboniswe esithombeni, luncane, futhi inqubo ye-metabolism iyashesha, engatholi amafutha kalula, kungakhathaliseki ukuthi esiswini nasezinqeni noma emisipha, onololu hlobo lomzimba, akulula. ukuzuza isisindo noma yimaphi amafutha, kanye nokudla okungcono kakhulu okuhambisana nalokhu Umzimba ukudla inani elilingene lamaprotheni kanye nezinsimbi zokuzivocavoca.
• I-Endomorph: Lolu hlobo lomzimba lubonakala ngokuma okubanzi nokukhuluphele, futhi amafutha angatholakala futhi izinga lawo lokushiswa liphansi, futhi unesifiso esikhulu sokudla Izinhlobo ezingcono kakhulu zokuzivocavoca zalolu hlobo lomzimba izivivinyo ezikhuphula izinga lokushaya kwenhliziyo, njengama-aerobics noma isibhakela ukuze ushise amafutha amaningi, unciphise indawo yesisu, futhi unciphise isisindo ngokuvamile.
• I-Mesomorph: Lesi simo somzimba sinemisipha eqinile, singazuza amafutha nemisipha kalula, futhi ngesikhathi esifanayo kulula ukushisa amafutha futhi ngokushesha.
  Lesi sibalo sibizwa ngowesifazane iwashi lesihlabathi.
  Ukuzivocavoca okungcono kakhulu i-cardio nokudla ukudla okucebile ngama-calories ngokulinganisela ukugwema amafutha esiswini.
  

Nazi izindlela ezibaluleke kakhulu zokunciphisa isisu nezinqe:

1- Ukuzivocavoca ukuze unciphise isisu

Kuningi ukuzivocavoca okusiza ukwehlisa isisindo nokunciphisa isisu nezinqe, okuhlanganisa:

• Ukugibela ibhayisikili okumile: Lolu hlobo lokuzivocavoca lungenye yezindlela ezingcono kakhulu zokuzivocavoca, futhi kuyindlela enhle kakhulu yokushisa ama-calories amaningi, angafinyelela cishe ama-calories angu-200-300 ngemizuzu engu-30.
  Isivinini esihlukile kanye namazinga anzima kakhulu angazanywa ukuze kushiswe amafutha amaningi esiswini kanye nokunciphisa umzimba.
• Ukuvivinya umzimba ngama-dumbbells: Lokhu kuvivinya umzimba nakho kungenye yezivivinyo eziqondise ngokuqondile isisu, izinqe namathanga, futhi kwandisa ukushiswa kwamafutha.
  Ungabamba ama-dumbbell alula ngenkathi ugoqa noma ulele phansi, uguqa amadolo futhi uphakamisa ama-dumbbells.
• I-Mountaineering: Lokhu kuvivinya umzimba kungase kube nzima, kodwa kuphumelela kakhulu ekunciphiseni isisu, kusiza ukushisa ama-calories amaningi, futhi kwandisa amandla emilenze. (Indawo ephakeme, igquma, phezulu naphansi ingakhethwa izikhathi ezingaphezu kwesisodwa).

2- Yidla ukudla okunempilo ukuze wehlise isisindo

I-Oatmeal yokunciphisa isisu: I-Oatmeal inothile nge-fiber, okusho ukugcwala esiswini kanye nomuzwa wokusutha isikhathi eside, okunciphisa ukudliwa kwama-calories engeziwe.
Ngaphezu kwalokho, ama-oats kulula ukugaya, ikakhulukazi uma edliwa ngesikhathi sokudla, okunciphisa ukuqunjelwa.
I-Oatmeal iqukethe nephesenti elihle lamaprotheni, amavithamini namaminerali, okwenza iphumelele ekunciphiseni isisindo kanye nokunciphisa isisu nezinqe.

إUkudla kwaseMedithera kuyathengiswa: Lokhu kudla kuyasiza kakhulu futhi kunconywa izazi zokudla ukuze ulahlekelwe isisindo.
Ucwaningo lubonisa ukuthi ukudla kwaseMedithera kuphumelela ukulahlekelwa isisindo kanye nobuhlungu besisu.
Ngaphezu kwalokho, ziqukethe izinzuzo eziningi zezempilo futhi zinciphisa ingozi yohlobo lwesifo sikashukela sohlobo XNUMX, ukukhuluphala kanye nokwenza ngcono impilo ngokujwayelekile.
Isici esibaluleke kakhulu salokhu kudla:

• Yidla amafutha omnqumo amaningi, okusanhlamvu, okusanhlamvu okungahluziwe, izithelo nemifino.
• Yidla izinhlanzi ezinhle (izikhathi ezingu-2-3) ngesonto.
• Yidla isilinganiso esisesilinganisweni semikhiqizo yobisi (ikakhulukazi ushizi kanye neyogathi yesiGreki).
• Phuza inani elilingene lewayini.
• Yidla inyama encane ebomvu.

ukudla ama-apula Isithelo esigcwele i-fiber kanye nama-antioxidants angasiza ukunciphisa isisu nezinqe.
I-apula elilodwa eliphakathi nendawo liqukethe amagremu angu-4 omsoco, ovimbela i-metabolic syndrome, futhi leso simo singandisa ingozi yesifo senhliziyo, ngakho-ke ungadla i-apula nsuku zonke, noma ubilise futhi uyigxobe bese wengeza isinamoni.

Ukwatapheya: Ukwatapheya uqukethe iphesenti elihle lamafutha anempilo (cishe amagremu angu-7), futhi lokhu kuwenza kube okunye kokudla okungcono kakhulu kokunciphisa umzimba, njengoba kungamafutha angenayo i-unsaturated, okwandisa umuzwa wokusutha, kodwa kuyalulekwa ukuba udle ukwatapheya ngokulinganisela ngoba agcwele ama-calories, ama-calories angu-300 ngesithelo esisodwa.

3- Gwema ukudla okuthile

• اNciphisa ushukela: Uma kuziwa ekunciphiseni isisindo nokulahlekelwa amafutha esiswini, akukhona nje ukuthi mangaki amakholori owadlayo okubalulekile, kodwa lokho okudlayo.
  Lapho sidla ushukela omningi noma ama-carbohydrate acwengekile (njengesinkwa esimhlophe), izinga likashukela egazini liyakhuphuka, okuholela ekwenyukeni kwe-insulin, kanye nengxenye yeglucagon (ebhekele ukugcina amafutha emzimbeni. ), ngakho-ke kuyadingeka ukunciphisa ushukela ngangokunokwenzeka ukuze ulahlekelwe isisindo kanye nempilo ngokujwayelekile.
• Gwema amafutha agcwele ukuze ugweme ukwakheka kwamafutha: Ucwaningo lubonisa ukuthi ukudla inani elikhulu lezinhlamvu ezihlungiwe kanye nama-carbohydrate alula, njenge-pasta nenyama ebomvu, kungase kukhuthaze ukwanda kwamafutha esiswini.

Eqinisweni, umuntu odla izikhathi ezingu-3-4 ngesonto zesinkwa esimhlophe kanye ne-pasta kwandisa ukuzuza kwamafutha kanye nokuzuza kwesisindo, futhi ukudla okwenziwa ngamafutha e-hydrogenated kungaholela ekubukeni kwe-rumen, ngakho-ke nciphisa amafutha angenayo i-unsaturated ngoba ahlotshaniswa ngokuqondile nokukhuluphala. .

Ulahlekelwa kanjani isisu nezinqe ngeviki?

Ukunamathela ekudleni okunempilo, ngaphezu kokuzivocavoca, kubalulekile ukulahlekelwa isisindo nokulahlekelwa amafutha esiswini nasezinqeni.
Nakhu ukuthi lokhu kusebenza kanjani:

1- Gcina le hormone iphansi

I-Cortisol iyi-hormone yokugcina amafutha, ekhishwa umzimba ngenxa yokucindezeleka nokucindezeleka.
I-Cortisol ayiyona i-hormone eyingozi, ifana nanoma iyiphi enye i-hormone enomsebenzi okufanele wenziwe, noma kunjalo, ukwanda kwezinga le-cortisol kwandisa isifiso sokudla kanye nesifiso sokudla ushukela omningi, okubangela ukukhuluphala namafutha esiswini. kanye nezinqe, ngakho-ke ukugcina le hormone ezingeni layo elivamile kuyisiqinisekiso sokugwema ukugcinwa kwamafutha.Futhi, ungakhohlwa ukuthi ihomoni ye-insulin kumele ibe phansi ngoba ivuselela ukunqwabelana kwamafutha, ikakhulukazi endaweni yesisu, ngakho nansi indlela gwema ukwanda kwe-hormone cortisol:

• Ukunciphisa ukucindezeleka nokucindezeleka.
• Ukuzijwayeza ukuzindla ngezinzuzo zako ezingokwengqondo nezempilo.
• Yidla ushokoledi omnyama ngoba unesibopho sokuthuthukisa isimo sengqondo, futhi ugcwele ama-antioxidants.

2- Ukwenza izivivinyo eziphakeme kakhulu ukuze ulahlekelwe ngamafutha esiswini

Ucwaningo luye lwaveza ukuthi i-high-intensity aerobics ishisa ama-calories engeziwe, ikhuphule imetabolism, futhi ishisa amafutha esiswini.

Ucwaningo lwase-Australia lwathola ukuthi abesifazane abavivinya umzimba ngomfutho ophakeme imizuzu engu-20 kathathu ngesonto balahlekelwa amafutha amaningi ezisu nezinqe kunabesifazane abavivinya umzimba ngomfutho olinganiselwe imizuzu engu-40.

Ukuzivocavoca okunamandla akumele kudlule izikhathi ezimbili kuya kwezintathu ngesonto ngamandla amakhulu noma umzamo, kodwa esikhathini esifushane, ukugibela ibhayisikili, intambo yokweqa noma ukugijima kungenziwa.

3- Ukunciphisa isisu nezinqe ngemikhiqizo yobisi

Ucwaningo luye lwembula ukuthi iyogathi iphumelela kakhulu ekulahlekelweni amafutha esiswini, kanye nokugcina imisipha yemisipha eyancipha ngesikhathi sokulahlekelwa isisindo.
Kukholelwa ukuthi i-calcium emikhiqizweni yobisi inganciphisa inqubo yokwakheka kwamafutha, kodwa khumbula ukuthi ukudla i-yogurt noma ukuphuza ubisi nokuthola i-calcium ngokuqondile kuleyo mikhiqizo kungcono kunokuthatha izithako ze-calcium.

4. Yidla amafutha e-monounsaturated (ama-MUFA)

Ucwaningo lubonisa ukuthi ukudla amafutha e-monounsaturated kungasiza ekulahlekelweni kwamafutha esiswini.
Kunocwaningo oluthi iqembu labahlanganyeli abadle ukudla okunothe ngamafutha e-monounsaturated lehle amafutha amaningi esiswini nasezinqeni uma kuqhathaniswa nabahlanganyeli abadle inani elifanayo lama-calories, kodwa badle kancane kulawo mafutha anempilo. ukudla okubaluleke kakhulu okuqukethe i-MUFA:

• umnqumo.
• Amafutha e-Olive.
• amafutha e-canola.
• Amafutha amantongomane (i-walnut ne-peanut).
• Amafutha embewu (i-sesame, i-flax).
• Amafutha embewu yamagilebhisi.
• Amafutha kabhontshisi.
• ukwatapheya.
• Ushokoledi omnyama.

Yiziphi izindlela zokupheka zokunciphisa i-rumen nezinqe?

Kunezici ezimbalwa ezenza abantu abaningi babe namafutha amaningi esiswini (i-rumen) nasezinqeni ezingandisa ingozi yoku:

• Isifo senhliziyo.
• umfutho wegazi ophezulu.
• ukuhlasela kobuchopho.
• Isifo sikashukela sohlobo XNUMX.
• isifuba somoya.
• Umdlavuza webele nowokhololo.
• Isifo i-Alzheimer's.

Ngakho-ke, ukuthuthukisa ukudla kwakho, ukwandisa umsebenzi womzimba, nokunciphisa ukucindezeleka kungasiza ukunciphisa isisu sakho nezinqe futhi ulahlekelwe isisindo ngokujwayelekile.
Kukhona okusanhlamvu, izithelo, amakhambi, nokunye okungasiza ukuqeda amafutha amaningi endaweni yesisu.

Okusanhlamvu okuphelele kokulahlekelwa isisindo

Abanye bangase bacabange ukuthi okusanhlamvu akusizi ukwehlisa isisindo ngoba kuqukethe ama-carbohydrates.Eqinisweni, akuzona zonke izinhlamvu ezifanayo futhi zilungile mayelana nokulahlekelwa i-rumen nezinqe, ngakho-ke ukukhetha okufanelekile okucebile ku-fiber ukunciphisa ukudla futhi kunikeze umqondo. ukusutha kuyindlela yokuthola umzimba ofanele kanye nesisindo esinempilo.
Nazi izinhlobo eziyinhloko zokusanhlamvu okuphelele:

1 - Oats

I-Oats inothe kakhulu kuma-antioxidants avikela inhliziyo, i-fiber ku-oats i-beta-glucan fiber, eyaziwa ngokukwazi ukumunca amanzi amaningi, okusho ukugcwala esiswini sakho, futhi lokhu kwandisa umuzwa wokusutha, i-oats ibhekwa njengenye yezinhlamvu ezisetshenziselwa ukulahlekelwa isisindo.

2- irayisi elinsundu

Irayisi elinsundu licebile ngamavithamini futhi libizwa ngokuthi (i-superfood) liqukethe i-antioxidants, i-magnesium, i-phosphorous kanye neqembu lamavithamini (B), ngaphezu kwe-selenium, encane kakhulu etholakala kuzinhlamvu. ku-fiber kanye namafutha aphansi, okusho umuzwa wokusutha ngemva kokudla inani elithile.

Uma ufuna ukuzama iresiphi ephumelelayo yokulahlekelwa isisu nezinqe, zama ukuxuba irayisi elibomvu nelayisi elimnyama, njengoba kokubili kuyizinhlamvu eziphelele eziphezulu kuma-antioxidants.

3- Ibhali ukunciphisa i-rumen

Ibhali lihle kakhulu hhayi kuphela ekunciphiseni isisindo, kodwa futhi nokunciphisa i-cholesterol yegazi.

Kunconywa ukuthi uqiniseke ukuthi uma uthenga i-malt injalo okusanhlamvu okuphelele futhi hhayi impinda.

4 - I-Buckwheat

I-Buckwheat iqukethe iphesenti eliphezulu kakhulu lamaprotheni uma liqhathaniswa nezinye izinhlamvu, okwenza kube umthombo omuhle kakhulu wamaprotheni kubantu abadla imifino kanye nemifino.
I-Buckwheat iphezulu ku-magnesium, okuyimaminerali ebalulekile ekulawuleni umfutho wegazi.
Njengazo zonke izinhlamvu eziphelele, icebile ku-fiber, okwenza kube yindlela ephumelelayo yokulahlekelwa amafutha esiswini.

5 - I-quinoa

I-Quinoa ne-buckwheat yizinhlamvu ezinhle kakhulu kubantu abanezinkinga zokugaya ukudla kanye nokungabekezelelani kwe-gluten.
I-Quinoa nayo inamaprotheni amaningi futhi inovithamini B complex kanye ne-omega-3 fatty acids.
Nakuba i-quinoa ingenawo ama-kilojoule amancane uma iqhathaniswa ne-oats, ayibangeli ukunyuka kukashukela egazini, ofanele abanesifo sikashukela nalabo abafuna ukunciphisa umzimba nokulahlekelwa isisu nezinqe.

6- Ummbila

Ummbila ungaba nempilo enhle uma uwuhlamvu oluphelele.Ummbila unothe ngamavithamini, i-magnesium, ne-phosphorus.Ubuye ube nama-antioxidants amaningi, kanti ummbila awunama-kilojoule amaningi uma kuqhathaniswa.

Okulandelayo: Ngincoma ukuthi uma uthenga ummbila osesimweni sezikhwebu, odayiswa ezitolo ezinkulu, uwubilise noma uwugcabe bese uwubeka esaladini.
Uma uthenga ummbila embizeni noma ebhodweni, ummbila kufanele uhlanjululwe kahle futhi ucwiliswe emanzini ngaphambi kokuwudla, kuyilapho uqinisekisa uhlobo lommbila nokuthi usezingeni eliphezulu.

7- I-Lentils yokulahlekelwa isisu nezinqe

I-Lentils ingenye yamaprotheni emifino ebaluleke kakhulu ecebile kakhulu ku-fiber, amafutha aphansi futhi aphezulu kuma-carbohydrate ayinkimbinkimbi, okuwenza abe nempilo futhi anenzuzo ekunciphiseni isisindo.
Ingxenye yenkomishi encane ye-lentile iqukethe amagremu angu-20 we-carbohydrates namagremu angu-8 we-fiber, ngaphezu kwe-zinc, insimbi, i-potassium, i-calcium ne-vitamin B-complex.

Izithelo zokulahlekelwa isisu nezinqe

Uma sikhuluma ngendlela yokulahlekelwa isisindo nokunciphisa amafutha aqoqwe endaweni yesisu, izithelo ziyi-snacks ezibaluleke kakhulu ezingadliwa, ezisekela ukudla kwakho okunempilo.
Nazi izithelo ezibaluleke kakhulu zokunciphisa umzimba:

1- Izithelo zomvini

Lolu hlobo lwezithelo ezisawolintshi ngesinye sezithelo ezibaluleke kakhulu engizincomayo ekunciphiseni i-rumen nezinqe.I-Grapefruit iqukethe iphesenti elihle likavithamini C kanye no-vitamin A, ikakhulukazi ohlotsheni olubomvu.

Kunocwaningo olwenziwa kubantu abakhuluphele abangu-85, oluveze ukuthi ukuphuza uhhafu wenkomishi yesiphuzo somvini ngaphambi kokudla amasonto angu-12 kunciphisa amafutha omzimba futhi kwathuthukisa amazinga e-cholesterol.

Inothi elibalulekile: Angikhuthazi ukuphuza ijusi ye-grapefruit esiswini esingenalutho noma ngaphambi kokudla kwasekuseni.

2 - I-apula

Ama-apula anama-kilojoule aphansi kakhulu futhi anothe nge-fiber, okwenza lesi sithelo silungele ukwehlisa isisindo kanye nokuncipha kwe-rumen, ngakho-ke kukhona iresiphi elula yokudla ama-apula ukuze unciphise isisu:

• Gcoba kancane isipuni se-oats kuhhavini.
• Sika ama-apula ngemva kokukhipha imbewu, ngaphandle kokukhipha isikhumba sangaphandle.
• Esitsheni esijulile, engeza ama-oats nezingcezu ze-apula, bese ufaka isipuni se-yogurt yesiGreki nanoma yiluphi olunye uhlobo lwamafutha.
• Kudliwa ngesikhathi sokudla noma njengokudla okulula.

3- Amajikijolo ukulahlekelwa isisu nezinqe

Zonke izinhlobo zamajikijolo, okuhlanganisa nama-strawberry, anothe nge-fiber kanye namavithamini amaningi namaminerali.Asetshenziselwa ukwehlisa isisindo.
Amajikijolo aluhlaza kanye nama-strawberry angadliwa njengokudla okulula futhi kukugcina uzizwa ugcwele isikhathi eside.
Ngaphezu kwamajikijolo, kunciphisa amazinga e-cholesterol, kwehlisa umfutho wegazi nokuvuvukala, futhi kunenzuzo kakhulu kubantu abahlushwa ukukhuluphala kanye ne-rumen.

Okulandelayo: Iresiphi ye-blueberry noma i-strawberry ingenziwa ngendlela efanayo neresiphi ye-apula ngenhla.

4- Izithelo eziqukethe itshe

Zonke izithelo zinetshe elisuka ngaphakathi, elifana namapentshisi, amabhilikosi, nama-cherry, ama-calories aphansi kakhulu, futhi anothile ngemisoco namavithamini afana no-(A no-C), okwenza lezi zithelo zibe zinhle kakhulu ekunciphiseni isisindo.
Amapentshisi angadliwa njengesidlo esikhundleni samachips amazambane.

5- I-Rhubarb ukunciphisa isisindo nokulahlekelwa isisu

Nakuba i-rhubarb iyimifino, emazweni aseYurophu naseNyakatho Melika, ilungiswa njengesithelo.
I-Rhubarb iqukethe igremu elilodwa le-fiber (isiqu ngasinye), esiza ekwehliseni i-cholesterol ephezulu, okuyinkinga evamile kubantu abakhuluphele ngokweqile.Iziqu ze-rhubarb zingaphekwa, zenziwe isitshulu, noma zisetshenziswe ngezindlela ezihlukahlukene.

6- Ubhanana ukulahlekelwa isisu nezinqe

Abanye abantu abafuna ukunciphisa umzimba bangase bagweme ubhanana ngenxa kashukela wabo ophakeme kanye nokuqukethwe kwekhalori.
Nakuba ubhanana ucebile ngama-kilojoule uma uqhathaniswa nezinye izithelo eziningi, uphakathi kwezithelo ezicebile kakhulu kumavithamini amaningi, amaminerali, ama-antioxidants, kanye ne-fiber, okubenza babe isithelo esihlukile ekunciphiseni isisindo.

Ukudla ubhanana kusiza ukulawula amazinga e-insulin nokulawula isisindo, ikakhulukazi kubantu abanesifo sikashukela.
Ngaphezu kwalokho, ukudla ubhanana nsuku zonke kunciphisa ushukela wegazi ne-cholesterol futhi kwehlisa umfutho wegazi ophakeme.

Amakhambi okunciphisa i-rumen nezinqe

1- Indandatho

Lesi sitshalo singesomndeni we-legume futhi kwamanye amazwe sisetshenziswa njengesinongo.
Olunye ucwaningo lwembula ukuthi i-fenugreek ingasiza ekulawuleni isifiso sokudla futhi inciphise ukudla, ngaleyo ndlela yehlise isisindo.
Kolunye ucwaningo, kwatholakala ukuthi ukudla i-fenugreek ecebile nge-fiber nsuku zonke kukhulisa umuzwa wokusutha futhi kunciphisa indlala.
Kukhona iresiphi esebenzayo nendala esetshenziselwa ukwehlisa isisindo kusuka ku-fenugreek:

• Hlanza kahle ingxenye yenkomishi yefenugreek.
• Beka indandatho ku-colander enezimbobo ezincane, ubeke ipuleti ngaphansi kwe-colander.
• Dampen indwangu ehlanzekile bese uvala iringi.
• Ukumanzisa ithawula njalo ngaphambi kokuba lome (cishe izikhathi ezi-3-4 ngosuku).
• Phinda le nqubo efanayo kuze kube yilapho kuvela imiqumbe emhlophe (kungathatha izinsuku ezi-3 noma ngaphezulu ukuthi imiqumbe iqale ukuvela).
• Ama-Fenugreek sprout adliwa esiswini esingenalutho noma njengokudla okulula.

Ithiphu ebalulekile: Amahlumela e-Broccoli, i-fenugreek, noma ama-pulses azo zonke izinhlobo angathengwa esitolo.
Uma le recipe yenziwe ekhaya, i-fenugreek kufanele igcinwe esiqandisini ukuze igweme isikhunta, kucatshangelwa ukuthi ithawula limanzi kancane futhi ligcinwe lihlanzekile.

2- Upelepele oshisayo ukuze ulahlekelwe ngamafutha esiswini

Upelepele weChili usetshenziswa kakhulu ezitsheni eziningi ukwengeza ukushisa okwengeziwe emzimbeni kanye nezinzuzo zabo zezempilo.
Ucwaningo luveze ukuthi kungakhuphula i-metabolism yakho, kushise amakholori amaningi usuku lonke.
Ngaphezu kwalokho, upelepele oshisayo (okusho ukuthi upelepele obomvu lapha, ongomiswa, ugaywe futhi wenze upelepele) unciphisa nendlala, okusiza ukwehlisa isisindo nokulahlekelwa isisu nezinqe.

3- Ujinja

Ingenye yamakhambi asetshenziswa kakhulu kweminye imithi yokwelapha izifo eziningi, okuhlanganisa nokuncipha kwesisindo.
Ekubuyekezweni okukodwa kwezifundo ezingu-14 kubantu, ukuthatha i-ginger kunciphisa kakhulu isisindo somzimba futhi kushiswe amafutha esiswini.
Nazi ezinye zokupheka ezilula ze-ginger ukunciphisa i-rumen:

• Faka ingcosana yejinja enkomishini yekhofi futhi uyiphuze nsuku zonke.
• Hlanganisa ithisipuni elilodwa lempande yejinja eqoshiwe nesipuni esisodwa sejusi kalamula enkomishini yamanzi afudumele.
  Iphuzwa emini, futhi uju lungafakwa ukuze lunandiswe.
• Engeza ingcosana yejinja esiphuzweni sesinamoni noma isobho lelentile.

4- Caralluma Fimbriata

Lesi sitshalo sivame ukusetshenziswa kumaphilisi amaningi okunciphisa umzimba Lesi sitshalo siwuhlobo lwenhlaba edliwayo ekhula kakhulu eNdiya futhi isisetshenziswe izinkulungwane zeminyaka ukunciphisa isifiso sokudla kanye nokuncipha kwesisindo.
Muva nje, i-Caralloma fimbriata iye yatshalwa emazweni amaningi ase-Afrika, eMpumalanga Ephakathi naseMpumalanga Ephakathi.

Lesi sitshalo sisebenza ngokwandisa amazinga e-serotonin, i-neurotransmitter ethinta ngokuqondile isifiso sokudla.

5- I-Turmeric yokulahlekelwa isisindo kanye nokulahlekelwa kwe-rumen

I-Turmeric iyisinongo esimangalisayo esinezinto zokwelapha ezinamandla kanye nombala omuhle wegolide njengoba iqukethe i-curcumin ehlanganisiwe, ikhemikhali eye yafundwa kabanzi ngezinzuzo zayo nokusebenza kwayo yonke into kusukela ekuvuvukeni kuya ekunciphiseni isisindo.

Ucwaningo olulodwa ezifundweni ezingu-44 ezikhuluphele lwembula ukuthi ukuthatha i-curcumin kabili nsuku zonke ngenyanga eyodwa kwakuphumelela ekwandiseni ukulahlekelwa kwamafutha esiswini nasezinqeni kanye nokulahlekelwa isisindo kuze kufike ku-5%.

Kukhona iresiphi engiyisebenzisela mina uqobo ngezinzuzo zayo ezimangalisayo zezempilo nobuhle futhi:

• Shisisa inkomishi yeyogathi enamafutha amancane, bese ufaka ithisipuni ye-turmeric bese ugoqa.
• Phuza lesi siphuzo ngaphambi kokulala, ugweme ukufaka ushukela noma uju.

Ukudla kokunciphisa isisu nezinqe

Kukhona ukudla okungasiza ekunciphiseni amafutha esiswini nasezinqeni.
Ngokuvamile, ukukhetha ukudla okunamafutha anempilo afana nokwatapheya, amantongomane, namafutha omnqumo, ngaphezu kwamaprotheni afana namaqanda, isifuba sezinkukhu, inhlanzi efana nesaumoni, nokusanhlamvu okuphelele nembewu, kuyindlela ephumelelayo yokulahlekelwa isisindo.

Nakhu okunye ukudla okwehlisa i-rumen:

1- Isaladi kaquinoa kanye nembewu yesesame yokwehlisa isisindo

izingxenye:

• 1 inkomishi ye-quinoa.
• 2 izinkomishi zamanzi.
• 2 izinkomishi zikabhontshisi oluhlaza noma XNUMX inkomishi kaphizi.
• Izaqathe ezi-3 eziphakathi nendawo, zihlutshiwe futhi zinqunywe zibe ama-cubes amancane.
• 1/2 pepper ophuzi, uthathe cubes.
• 1/2 pepper obomvu uthathe ama-cubes.
• 1 inkomishi yeklabishi ebomvu ehlisiwe.
• 2 wezipuni zamafutha omnqumo engeziwe noma amafutha e-sesame (okungcono amafutha e-sesame kule recipe).
• 1 isipuni se-sesame.
• 2 wezipuni apple cider uviniga.
• 2 wezipuni we-ginger entsha eqoshiwe.
• usawoti.

Indlela yokulungiselela:

• Ebhodweni faka amanzi, i-quinoa nengcosana kasawoti bese ulethe ngamathumba.
• Nciphisa ukushisa kancane bese ubilisa i-quinoa imizuzu engu-15, noma ize ithambe futhi imunce amanzi.
• Thela i-quinoa epuletini elijulile bese uxuba nobhontshisi oluhlaza ngemva kokucwecwa, izaqathe, upelepele kanye neklabishi.
• Kwesinye isitsha, lungisa ukugqoka kwesaladi ngokuxuba amafutha esesame, i-ginger, imbewu yesesame, noviniga, bese ugovuza kahle.
• Thela ukugqoka kwesaladi nge-quinoa nemifino, uhlanganise kahle.
• Kudliwa ngokushesha, imbewu ye-sesame embalwa ingafafazwa phezulu.

2- Ukwatapheya onamachickpeas ukuze ulahlekelwe ngamafutha esiswini

Lesi sidlo sinempilo kakhulu futhi kulula, futhi singadliwa nesinkwa esinsundu esithosiwe.

izingxenye:

• 1 inkomishi yama-chickpeas abilisiwe ngaphambilini.
• 1 ukwatapheya ovuthiwe.
• 1/2 indebe yamaqabunga e-coriander noma i-parsley, ukunambitha.
• 1/4 indebe ye-tahini.
• 2 wezipuni amafutha omnqumo extra virgin.
• 2 wezipuni kalamula.
• 1 i-clove yegalikhi egayiwe.
• 1 ithisipuni ye-cumin ethambile.
• ingcosana kasawoti.

Indlela yokulungiselela:

• Esitsheni, hlanganisa i-garlic egayiwe, i-cumin, usawoti, amafutha, i-tahini nejusi kalamula, ugovuze kahle.
• Lungisa i-blender, engeza ama-chickpeas, i-avocado (emva kokukhipha umnyombo) namaqabunga e-coriander, uthele isigamu senani lengxube yangaphambilini, bese uxuba kahle.
  Kuze kube ukuthungwa kuthambile.
• Thela ukwatapheya nophizi epuletini, bese wengeza okusele okugqokile bese uxuba futhi.
• Iphakelwa nesinkwa futhi ingadliwa ngesidlo sakusihlwa.

3- Isaladi ye-tuna enezaqathi

Le saladi kulula ukuyilungisa futhi izithako zayo zingahlukahluka ngokuya ngesifiso, futhi ilungele kakhulu ukwehlisa isisindo nokunciphisa isisu nezinqe.

izingxenye:

• Ithini le-tuna ekheniwe (kungcono ukukhetha uhlobo oluhle).
• 8 izinhlamvu utamatisi cherry.
• 1 isanqante esikhulu.
• 1 u-anyanisi omncane.
• 1/2 isipuni se-cumin.
• 1 wezipuni kalamula.

Indlela yokulungiselela:

• Esitsheni, gcoba i-tuna ngemfoloko, ucabangela ukuthi ungasebenzisi amafutha ngaphakathi kwe-tuna.
• Grate isanqante bese usika u-anyanisi ube yizicucu ezincane, bese ufaka ne-tuna.
• Sika utamatisi phakathi bese wengeza ku-tuna.
• Engeza ijusi kalamula kanye ne-cumin esaladini le-tuna futhi ugovuze kahle.
• Isaladi idliwa ngesidlo sasemini noma isidlo sakusihlwa.

Yiziphi izingozi zokulandela izindlela zokupheka zokunciphisa isisu nezinqe?

Akungabazeki ukuthi ukulahlekelwa isisindo kubalulekile ukugcina impilo yakho futhi ugweme izifo eziningi, noma kunjalo, ukulandela ezinye izindlela ezingalungile nezindlela zokupheka zokulahlekelwa isisu nezinqe kungabangela izinkinga zempilo, ngakho-ke usazise izingozi ezibaluleke kakhulu ezingase zibe khona ngenkathi ulandela ukulahlekelwa isisindo. zokupheka.

Enye yezingozi ezivame kakhulu zokulahlekelwa isisindo ukulandela ukudla okuphazamisekile ukuze ulahlekelwe isisindo ngokushesha.

Kalula nje, noma nini lapho ukulahlekelwa kwamafutha esiswini nasezinqeni kwenziwa ngendlela engokwemvelo ngaphandle kwezinguquko ezinkulu, lokhu kusiza ukugwema imiphumela emibi eminingi engadingeki.
Uma umuntu eba nanoma yisiphi kulezi zimpawu ezilandelayo:

Lokhu kukhomba ukuthi izinga lokuncipha kwesisindo liqhubeka ngesivinini esikhulu futhi elingenampilo.Lezi zimpawu ezilandelayo zingase zehluke kumuntu nomuntu kuye ngomzimba nempilo jikelele.Lokhu okulandelayo yizingozi ezibaluleke kakhulu zokupheka zokulahlekelwa isisu kanye izinqe:

• ikhanda elibuhlungu.
• Umphimbo obuhlungu.
• Ukukhathala nokuntuleka kwamandla.
• Ukuya esikhathini okungajwayelekile.
• ukuqunjelwa.
• amehlo abomvu
• Ukushintsha kwemizwa okusheshayo nokuvamile.
• Ukwanda kokucindezeleka.
• Ukuqwasha.
• isicanucanu;
• ukucindezeleka.

Njengoba kushiwo ngaphambili, lezi zimpawu ezishiwo zingase zithinte izinga lempilo yomuntu yansuku zonke nempilo.
Isizathu salokhu kungenxa yokungondleki kahle nokuncisha umuntu imisoco, amavithamini, amaminerali, ama-carbohydrate ayinkimbinkimbi namafutha anempilo.

Zonke lezi zakhi ziyadingeka ngumzimba ukuze yonke imisebenzi yomzimba isebenze kahle, futhi lapho ukuntuleka kwezakhi zomzimba kwenzeka, izingozi zanda, ngakho-ke kunconywa njalo ukulandela ukudla okunciphisa umzimba okuncike kuzo zonke izakhi ezishiwo ngenhla. , inqobo nje uma ihamba kancane futhi ihamba kancane.

Amathiphu abalulekile okunciphisa isisu nezinqe

Nawa amathiphu abaluleke kakhulu okwehlisa isisu kanye nokuthola isisindo esinempilo nesiphephile ngaphandle kwezinkinga zempilo.

• Hlanganisa ukudla nokuzivocavoca: Inhlanganisela yokudla okunempilo kanye nokuzivocavoca kuzoqinisekisa ukuthi isisu esiphumelelayo nezinqe ziyancipha futhi zizosebenza kangcono ekwehleni kwesisindo esiphephile.
• Gwema ukudla okuphekiwe noma okuthosiwe: Ukudla ukudla okucebile ngemisoco kanye nokulinganisela kuzozuza imiphumela emihle futhi esheshayo yokulahlekelwa isisindo, ngakho-ke yehlisa ngangokunokwenzeka ukudla okugayiwe noma okuqukethe amafutha e-hydrogenated noma ama-chips amazambane kanye nokudla okuthosiwe ngoba kugcwele ama-calories futhi kuholela ekuzuzeni isisindo ngendlela engenampilo. kanjalo.
• Yidla njalo emahoreni ama-3Ukudla ukudla okulula okunama-carbohydrates kanye namaprotheni phakathi kokudla okuyinhloko kusiza ukugcwalisa isisu futhi kugweme ukushintshashintsha kwezinga likashukela egazini.Abanye abantu bangase baneliswe ukudla kabili noma kathathu kuphela ngosuku, bekholelwa ukuthi lokhu kunciphisa isisindo futhi kuyasiza. nciphisa isisu.

Eqinisweni, ukudla ukudla okuningana ngosuku kusiza ukugcina izinga likashukela egazini elizinzile namandla, futhi kunciphisa amathuba okuba nekhanda elibuhlungu nokukhathala.
Ngaphezu kokuthuthukisa imetabolism, okuholela ekususeni amafutha esiswini ngokushesha.

• Phuza itiye eliluhlaza ngaphezulu ukuze ushise amafutha: Ocwaningweni olusanda kushicilelwa, itiye eliluhlaza linganciphisa amafutha esisu nezinqe uma liphuzwa okungenani kabili ngosuku inyanga. Isizathu salokhu ukuthi itiye eliluhlaza linyusa izinga lokushiswa kwamafutha emzimbeni, futhi lisiza ekuthuthukiseni ukuzwela kwe-insulin, okunciphisa ukulangazelela ukudla, ikakhulukazi ushukela kanye nama-carbohydrate acwengekile.

Okulandelayo: Gwema itiye eliluhlaza ngokweqile uma unomfutho wegazi ophansi.