Ufuna ukunciphisa umzimba? Yidla iiyure ezingama-24 ngosuku!
"Ukutya ngefowuni" - njengokuba abanye abantu bebiza le nkqubo yokutya okunondlo kwesondlo - kusebenza kakhulu ukulawula isisindo kunokutya kwe-ascetic. Izifundo zibonisa ukuba ukutya ukutya okuncinci kukuncedisa ukugcinwa rhoqo kwinqanaba eliqhelekileyo leswekile kwigazi kwaye likhawuleze ukuhlaselwa kwe-metabolism.
Xa sidla kuphela kathathu kwaye, ngokufanelekileyo, kuninzi, umzimba wethu ufumana ngokukhawuleza umthamo wamandla - "uphethiloli" - ubuninzi bawo obugcinwe ngamafutha. Kwaye iindawo eziqhelekileyo nezincinci zihambisa ngokulinganayo umlinganiselo ofanelekileyo wamandla emini.
Ukudibanisa okukhulu kunye neengxenye ezincinci
Sisekela amandla kwaye sidla ukutya ngobuncinci. Ukutya kunika umzimba umzimba ngokusebenza ngamandla, umzimba uphisa amandla. Ibhalansi ephosakeleyo inokuqhekeka lula ngokutya kwexesha okanye ukuchitha ixesha elingenamsebenzi ngaphandle kokutya. Xa inqanaba leswekile egazini liphezulu ngokwaneleyo, sinomuva ogcwele amandla. Xa le nqanaba iwa, sinesidima kakhulu emzimbeni wonke. Ngoko ke, ukuba uzive ugcwele amandla emini - kufuneka udle rhoqo, okuya kukunceda ugcine inqanaba elinqabileyo leswekile egazini.
Siphuthuma i-metabolism . Umzimba wethu uhlelwe ngokwemizimba ukuze kugcinwe amandla, xa ukutya kukuyeka. Inqanaba leswekile egazini lihlahla zonke iiyure ezingama-3, ngoko ke ukuba singadli nantoni na ke ukwandisa le nqanaba, ngoko i-metabolism iyancipha. Abadli bezondlo baqaphele ukuba ngokutya kweentsuku ezi-3, abafazi baneepesenti eziphezulu ze-mafutha, apho, ngokombono wabo, zenziwa ngenxa yokuphuka okukhulu phakathi kokutya.
Siyakhula. Kunzima ukunciphisa umzimba xa umzimba uzama ukubamba yonke ikhalori. Umxholo we-ushukela ophantsi egazini - enye yezinto ezivuselela indlala. Ukongeza, ukuphuka kwexesha elide phakathi kokutya kukukhokelela ekukhethweni kwezitya ezingenangqiqo. Ukuba ulambile ngokwenene, kwaye kwifriji uyifumana isiqwenga sama-carrots angatyiweyo kunye neqhekeza lekhekhe, uya kukhetha ntoni? Kwaye olu khetho lukhokelela ngokukhawuleza ekuzuzeni ubunzima. Kwaye ukutya okuqhelekileyo akuyi kuvumela ukuba indlala elambileyo ibonakale. Ukusetyenziswa kokutya ngexabiso elincinci lihlala lichaphazela ngokufanelekileyo umfazi.
Ukuzinzisa isimo. Ukutya kunye nemizwa iyaxhamla, kwaye ukusetyenziswa kokutya rhoqo kunokuncedisa ekutshintsheni kwindlela yokwakhiwa kwemichiza yengqondo. Into ephambili - ukubandakanya kwi-carbohydrates edibeneyo yokutya - iziqhamo, imifuno kunye neengqolowa ezipheleleyo - zizinzisa izinga le-serotonin - into ekhoyo yechempi engqondweni ekhuthaza ukuphucula imizwa. Kwaye oku kuchanekileyo umgaqo wezenzo zokuxhatshazwa. Ezi zonyango ziphakamisa inqanaba le-serotonin kwaye likhusele ukukhawuleza nokukhawuleza. Ukutya "rhoqo" kwenza umsebenzi ofanayo.
Ukutya ukutya kwixabiso elincinci lilandela loo nto mbazana ekhokelela ekudleni kunye nokuphila.
Sinciphisa izinga le-cholesterol egazini. Iziphumo zezifundo zesondlo esondlo esincinci, ezenziwa kwiYunivesithi yaseToronto, zibonise ukuba bonke abathathi-nxaxheba be-cholesterol level bahla ngo-8%, kwaye izinga le-cholesterol li-12%. Ukutya okunomsoco kuncedisa ukugcina i-sugar levels, kunye nokunciphisa ukuxhamla kwe-insulin, okukhuthaza ukuveliswa kwe-cholesterol.
Ungatshintsha njani ukutya ukutya okuncinci? Oku kuya kufuna ukuqeqeshwa, kwaye kwabanye, utshintsho endleleni yokuphila. Kodwa ukutshintsha indlela odla ngayo kulula kunokuba ubambelele kwisondlo esingqongqo.
Injongo kukutya ezimbini iiyure. Xa iziqephu zincinci, ingqalelo kufuneka ihlawulwe kumgangatho wayo. Qinisekisa ukuba ukutya kukuquka iiprotheni, i-carbohydrate eyinkimbinkimbi, i-fiber ecebileyo kunye namafutha enempilo. Iiprotheyini kunye nefayibha zinika ukuvakalelwa. I-carbohydrates edibeneyo iyakuthatyathwa kancane ngaphandle kokuchaphazela inqanaba leswekile kwigazi; amanqatha, abuye atyiwe ngokukhawuleza, atyala umzimba ngamandla kungekhona ngokukhawuleza, kodwa emva kokudliwa kokutya.
Unokuzama ukuqala ngeesahlulo ezi-6 ezincinane ezilinganayo okanye ezi-3 ezincinci ngeentsuku zokutya okulula oku-2-3 kulo lonke usuku.
Umzimba ufuna iindidi, ngoko ungesabi ukubonisa ingcamango kwaye udibanise iimveliso ezahlukeneyo. Ukusalela i-cheese encinci ngophula isonka sesonka esipheleleyo okanye ubeke i-ogypec okanye utyhoboze iqanda elibi elinomsolo ngeglasi yejisi yetamatato kwaye uyihlobise nge-celery. Kubalulekile ukuhlaziywa ingcamango yomntu wokulawula isabelo, ukuze ungadli iikhalori ezininzi ngosuku. Kwiivenkile, yenza i-cocktail entle njengeklasi eliphambili okanye, ngaphambi kokuqhubela kwisitya esikhethiweyo, cima isigxina - ungayifumana ekhaya.
Ukunciphisa iziqephu, zikhumbuze ukuba, emva kokutya ngokutya, kukho ukuvakalelwa kwesisu esiswini. Zibuze ngaphambi kokutya, ngaba ufuna ukuyidla yonke le nto, ukwazi ukuba uya kuluma impumlo ngexesha uhleli etafileni.
Kufuneka ucinge ngemenyu epheleleyo yosuku kwaye ubeke ukutya kwiipakethe zeplastiki ongazithatha kunye nawe ukuba usebenze okanye ngubani oza kulinda xa ubuyela ekhaya.