Ungababomvu kanjani amafutha esiswini sami? Ngisikhipha kanjani isisu esikhulu? Futhi susa i-rumen ngesonto

Amafutha e-belly namafutha esiswini kuyacasula kakhulu.
Ikakhulukazi njengoba akuthinti nje ukubonakala kwethu kwangaphandle kodwa futhi kuthinta impilo evamile yomuntu ngamunye.
Thola izizathu zokuqoqwa kwamafutha azungeze isisu, kanye nezindlela zokuwuqeda unomphela futhi uthole isibalo esifanele.

Ngingayikhipha kanjani i-rumen ngokushesha?

Ukuze kukhishwe isisu, kubalulekile ukwazi izimbangela zenkinga kuqala ukuze kube lula ukuthi sisikhiphe unomphela.
Ngakho yiziphi izizathu zokuqoqwa kwamafutha endaweni yesisu?

1. Izakhi zofuzo Izici zofuzo zingase zibe nomthelela ekutheni umzimba uqongelele amafutha azungeze indawo yesisu, kodwa ngokwezinga elincane kakhulu.
   Lapho i-Journal of Natural Genetics ishicilele ucwaningo olwenziwa yi-Kings University eBrithani, eqinisekisa ukuthi izici zofuzo zithinta u-9,7% wezinqubo ezibalulekile zomzimba, kuyilapho ingxenye esele ithintwa ukudla nokuphila komuntu ngamunye.
2. Ukungadli kahle usuku lonke, njengoba abaningi bethu, ngenxa yezimo zomsebenzi noma zokufunda, bengenakho uhlobo oluthile lokudla.
3. Ukudla ukudla okuyinhloko ngaphambi nje kokulala, ngenxa yokuntuleka komsebenzi womzimba ngesikhathi sokulala, okuholela ekuqongeleleni kwamafutha emzimbeni, ikakhulukazi okhalweni.
4. Ukungaphuzi amanzi anele usuku lonke.
   Okuholela ekwehleni kwamazinga okushisa amafutha emzimbeni, njengoba amanzi engowokuqala futhi obaluleke kakhulu obhekene nezinqubo zokushiswa kwamafutha.
5. Ukuthembela ekudleni okusheshayo okuqukethe isamba esikhulu samafutha e-hydrogenated nama-calories angaphezu kwesidingo somzimba.
6. Ukungatholi ukuphumula okwanele noma ukulala ngezikhathi ezithile, okuthinta i-metabolism ngaphakathi komzimba, futhi ngaleyo ndlela izinga lokushiswa kwamafutha liyehla kancane kancane.
7. Ukucindezeleka kwengqondo, okubuye kukhuthaze ukukhiqizwa kwe-hormone cortisol emzimbeni, okunciphisa amazinga okushisa amafutha.

Ngiyikhipha kanjani i-rumen ngokushesha emizuzwini eyi-15?

Isixazululo sokuqala sokuqeda le nkinga ukuzivocavoca okungenani imizuzu engu-15 ngosuku.
Uma ungaya ejimini amahora amabili noma amathathu ngeviki kulungile, futhi uma ungenaso isikhathi esanele salokho, ungasebenzisa lezi zivivinyo futhi uzenze ekhaya nsuku zonke.

Nazi izivivinyo ezi-3 ezisebenza kahle kakhulu zasekhaya zokususa i-rumen.

• Izivivinyo zokuphefumula, futhi isikhathi esingcono kakhulu sokusebenzisa lo msebenzi ekuseni kakhulu futhi ungaphinda kabili noma kathathu ngosuku.
• Yima uqonde noma uhlale endaweni efanele.
• Phefumula ujule ngamakhala akho, uqiniseke ukuthi isisu nesifuba kugcwele.
  Linda okungenani imizuzwana eyi-10 noma isikhathi eside ngangokunokwenzeka, bese ukhipha umoya kancane kakhulu ngomlomo wakho.

Zama ukuqinisa imisipha yakho yesisu njengoba ukhipha umoya.
Phinda umsebenzi okungenani izikhathi ezi-3 noma imizuzu eyi-10.

• Ukuzivocavoca kwepulangwe noma ibhodi elinganyakazi, njengoba lo msebenzi usiza ukuqeda isisu esingaphansi futhi uqinise imisipha okhalweni.
• Lala ngesisu, bese ulala ezindololwaneni nasezihlokweni zezinzwane, uhlanganise iminwe yezandla.
  Phefumula ngokulinganayo bese ubamba okungenani umzuzu.
• Okwesibili, ncika ezinzwaneni nasezintendeni zesandla, futhi uqhubeke umzuzu owodwa, ngokuphefumula okuvamile.
• Qhubeka ushintsha phakathi kwalezi zindlela ezimbili okungenani imizuzu emihlanu usuku ngalunye.
• Ukuzivocavoca kwesisu kungase kube okunye okunzima kakhulu, kodwa kuphumelela kakhulu ekukhipheni i-rumen.
• Lala ngomhlane bese ugoqa izingalo zakho ngemuva kwentamo yakho.
  Phakamisa izinyawo zakho nge-engeli engu-90-degree, bese ushintshanisa ukuphakamisa izinyawo zesokudla nesobunxele njalo.
• Qiniseka ukuthi uphefumula ngokulinganayo ngekhala.
  Bamba imizuzu emihlanu.

Ngingayikhipha kanjani i-rumen ngaphandle kokulahlekelwa isisindo?

Ukuqongelela amafutha okhalweni akusho ukuthi ukhuluphele, ngakho-ke awudingi ukulandela ukudla okunzima, kodwa sidinga nje ukulungisa imikhuba ethile engalungile yansuku zonke.

• Landela ukudla okungaguquki okukhawulela inani nesikhathi sokudla usuku lonke.
• Ungayeki ukudla ukudla kwasekuseni okunempilo, okudidiyelwe, njengoba ucwaningo luye lwabonisa ukuthi ukudla ukudla kwasekuseni okunempilo phakathi nehora lokuvuka kuphinda kabili izinga lemetabolism efanele.
• Gwema ukudla iziphuzo ezine-carbonated nezinoshukela, ikakhulukazi kusihlwa.
• Ukunciphisa ukudla okunothe ngama-carbohydrate, njengelayisi nesinkwa esimhlophe.
• Phuza okungenani izingilazi zamanzi eziyi-10 ezinkulu usuku lonke, ikakhulukazi ihora elilodwa ngemva kokudla.
• Qinisekisa ukuthi uphuza inkomishi kalamula ofudumele ongenaswidi esiswini esingenalutho.
  Kuyasiza ukuncibilikisa amafutha kangcono.
• Thola amahora angu-7 noma angu-8 okulala ngokuqhubekayo nsuku zonke.

Ngisikhipha kanjani isisu esikhulu?

Ukukhula kwesisu kungenye yezinkinga ezivame ukuhlupha abesifazane abaningi, ikakhulukazi ngemva kokubeletha, njengoba umama efisa kakhulu ukubuyela emzimbeni wakhe onempilo, abewujwayele ngaphambi kokukhulelwa, ikakhulukazi njengoba kunzima ngandlela-thile ukulandela ukudla okunzima ngesikhathi. emva kokubeletha noma izikhathi zokuncelisa.

Kunezihluthulelo ezine zokulahlekelwa ngamafutha esiswini noma isisindo sangemva kokubeletha ngokweqile ngendlela enempilo:

1. Landela ishejuli yokudla okunempilo, ehlanganisiwe.
2. Ungalokothi uzame ukudla ukudla okunzima ukuze unciphise umzimba; Udinga ukudla okunomsoco ukuze ubuyisele impilo yakho futhi uhlawulele ukuntuleka kwezakhi, ikakhulukazi i-iron ne-calcium.
   Ngakho-ke kufanele udle ukudla okuncane okunempilo oku-6 nsuku zonke.
3. Kufanele uphuze okungenani amalitha ama-3 amanzi usuku lonke.
4. Khumbula njalo ukuphuza ingilazi yamanzi okungenani njalo ngekota noma isigamu sehora.
   Nakuba uhlala kude neziphuzo ezine-caffeine, ngoba ulahlekelwa umzimba umswakama odingekayo ngalesi sikhathi.
5. Zama ngangokunokwenzeka ukuze uthole ukulala ngokwanele, okungenani amahora angu-6 aqondile.
   Kungase kube nzima ngenxa yengane esanda kuzalwa kodwa ungacela usizo kumyeni noma kumama wakho.
6. Ukwenza ezemidlalo kuyadingeka.
   Akudingi umzamo omkhulu noma isikhathi eside, kodwa imizuzu nje nsuku zonke ukugqugquzela amazinga okushisa amafutha emzimbeni.
   Ungasebenzisa izivivinyo ezishiwo ezigabeni ezedlule, noma uthembele ekuhambeni kwansuku zonke isikhathi esingekho ngaphansi kwemizuzu engama-30 nsuku zonke.

Ngingayikhipha kanjani i-rumen ngamakhambi?

Akhona amakhambi anconywe ongoti bezokudla ukuze kukhishwe amafutha esiswini.
Nazi ezinhlanu zalezi zitshalo ezinhle kakhulu:

• Ujinja:
  Kuyasiza ekuzizweni ususuthi, kuphinde kugqugquzele ukushiswa kwamafutha futhi kusize ekuthuthukiseni ukujikeleza kwegazi, kodwa qaphela ukudla ijinja eningi ukuze ungezwa isilungulela.
  Yiba nezinkomishi ezimbili noma ezintathu kuphela usuku lonke.
• Itiye elihlaza:
  Amaqabunga etiye aqukethe inani elihle le-caffeine nama-polyphenols asiza ukukhulisa umzimba.
  Futhi iwumthombo ocebile wamavithamini B kanye nama-antioxidants.
  Kuyasiza futhi ekulawuleni umfutho wegazi nokuvimbela umfutho wegazi ophezulu.
• Isinamoni:
  I-Cinnamon ingelinye lamakhambi aziwa kakhulu asetshenziswa ezinhlotsheni zokushiswa kwamafutha.
  Isinamoni iqukethe ama-calories ambalwa kakhulu, kodwa iqukethe amanani amahle e-manganese, i-calcium nensimbi.
• I-Sage:
  Ukudla ibhulashi njalo izinyanga ezi-3 kusiza ukulawula amazinga e-cholesterol kanye ne-glucose egazini.
  I-Sagebrush isiza ukuvuselela futhi ithuthukise ukusebenza kwenkumbulo.
  Nokho, iziguli ezinomfutho wegazi ophezulu kufanele ziqiniswe lapho zidla ibhulashi, ngoba lingase libangele umfutho wegazi ophakeme.
• ukubambezeleka:
  Kuvamile ukuthi siyisebenzise njengesinongo kuphela, kodwa singangezwa nakumenyu yethu yeziphuzo.
  Ngaphezu kokuqukatha amazinga aphezulu kakhulu ensimbi, i-magnesium, i-phosphorus, i-calcium, i-potassium, i-zinc, i-vitamin C ne-folic acid.
  I-Cumin ingenye yemithombo engcono kakhulu futhi ecebile kakhulu yama-saturated fatty acids.

Ngiyikhipha kanjani i-rumen ngesonto?

Ingabe ucabanga ukuthi lesi sikhathi sanele ukususa amafutha athatha izinyanga noma ngisho neminyaka ukunqwabelana?
Akunjalo, futhi lokhu akusho ukuthi ngeke sikwazi ukuqeda i-rumen, kodwa kufanele sifune iqiniso elithile emigomweni yethu.

Kunezizathu noma amaphutha abanye abantu abawela kuwo abangele ubunzima noma bayeke ukushisa amafutha esiswini, futhi okuvame kakhulu kuwo ukulandela ukudla okungenawo amafutha!!
Ucwaningo lwakamuva lubonise ukuthi ukudla ama-monounsaturated fatty acids kusiza ukususa amafutha asesiswini ngo-30% uma kuqhathaniswa nokungawadli amafutha.
Lawa mafutha atholakala ezithelweni ezifana nokwatapheya, emafutheni afana namafutha omnqumo, kanye namantongomane azo zonke izinhlobo.

Ubuwazi ukuthi unesitha esifihliwe esinomthelela ekwakhekeni kwamafutha angama-70% wesisu nokhalo?
Isoda yokudla, ngokuphambene nezinkolelo ezivamile mayelana nesoda yokudla equkethe i-soda ne-caffeine kuphela, iphesenti elincane lezishukela zokwenziwa eziqukethwe yi-dieet soda likhulisa umuzwa wakho wokulamba, futhi lilimaza amagciwane azuzisayo akhona ohlelweni lokugaya ukudla, okubangela ukungezwani komzimba. ukungalingani ohlelweni lokugaya ukudla.ukusebenza komgudu wamathumbu.
Futhi kungenye yezinto ezinkulu eziyingozi ezinqubweni ze-metabolic.

Ngiyikhipha kanjani i-rumen unomphela?

Yeka le mikhuba elimazayo ukuze ukhiphe amafutha esiswini unomphela.

• Yidla ukudla okunosawoti omningi
  Lapho usawoti usebenza khona ukugcina amanzi noketshezi emzimbeni.
  Ukuba khona kwenani elikhulu le-sodium egazini kungase kubangele ukungalingani kwezilinganiso kanye nokulinganisela kwamahomoni emzimbeni, okubangela ukungalingani kwezinye zezinqubo eziyisisekelo zomzimba, kuhlanganise ne-metabolism.
• Yidla kanye ngosuku
  Ungase ucabange ukuthi lo mkhuba ukusiza ukuthi ulahlekelwe isisindo, kodwa awulungile ngokuphelele, njengoba lo mkhuba ucishe wenza umzimba uyeke ukushisa amafutha.
• Ukudembesela ukudla amaprotheni, ikakhulukazi amaprotheni ezilwane, bethi anamafutha amaningi.
  Kodwa lokhu kuyiphutha elikhulu, njengoba amaprotheni enomthelela ekushiseni amafutha amaningi emzimbeni ukuze aqhubekisele imisipha.
  Amaprotheni futhi asiza ukwehlisa amaphesenti wamafutha omzimba afika ku-50%.
  Ngakho zama ukuthola amaprotheni
  Kusuka emthonjeni wemifino noma enyameni engenawo amafutha.
• Kungani ungathandi ukudla imifino enamaqabunga amnyama?!
  Lolu hlobo oluthile lwemifino luqukethe amanani amahle e-magnesium.
  I-Magnesium ihileleke ezinqubweni ezibalulekile ezingaphezu kuka-300 ezenzeka emzimbeni.
  Ngakho-ke ukungabikho kwesici esifana ne-magnesium kungathinta imetabolism yakho.
• Iphephandaba laseBrithani iDaily Mail lishicilele ucwaningo lwakamuva olwenziwe kubantu ababalelwa ku-5300 XNUMX, oluqinisekisa ukuthi ababhemayo maningi amathuba okuba bakhuluphale, ikakhulukazi esiswini nasokhalweni.

Ukuze ukhiphe isisu unomphela, yeka ukuthi amafutha e-belly anenkani futhi ube nenkani ngokufinyelela umgomo wakho futhi uthole isibalo esifanele.