Iziselo ezili-11 ezinamandla zokulala ukuze unciphise umzimba ngokukhawuleza

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Kuya kufuneka ukuba ulwe nzima kakhulu ukufumana loo mzobo ugqibeleleyo ngokuya ejimini, usenza iiseshoni zokuzilolonga kwaye yintoni. Kodwa ubusazi ukuba nje ngokuba neziselo ezimbalwa ezenziwe ekhaya ngexesha lokulala ungawatshisa amanqatha amaninzi agcinwe emzimbeni wakho?

Ezi ziselo zendalo zokulala ziya kukunceda ukunciphisa umzimba kwaye ziyimithombo etyebileyo yeevithamini kunye neeminerali eziyimfuneko ukugcina umzimba wakho usebenza ngendlela.

Ukuba neziselo zokulala yonke imihla kuya kukhawulezisa ukunciphisa umzimba ngokwandisa imetabolism yomzimba kunye nokunyusa inkqubo yokugaya ukutya. Inkqubo esebenza kakuhle yokwetyisa sisitshixo ekulahlekeni kobunzima ngokukhawuleza.

Makhe sijonge kwiziselo zokulala eziya kukunceda ekunciphiseni umzimba ngokukuko.

1. Ubisi

Ubisi ngumthombo otyebileyo we calcium, protein, zinc, vitamin B kunye nezinye izakha mzimba ezibalulekileyo. Ngaphandle kwexabiso lesondlo, abanye abantu bacinga ukuba ubisi lukhawulezisa ukutyeba, ngelixa izifundo zibonisa okwahlukileyo. Ngokophando ^[1] Ukusetyenziswa kweemveliso zobisi kubandakanya ubisi kunokunceda ukuthintela ukutyeba kubasetyhini abaphakathi kunye nabasetyhini abadala abanesisindo esiqhelekileyo.

Kwakhona, ubisi luqukethe iiproteni ezonyusa indlala yokulwa i-hormone peptide YY (PYY). Oku kugcina isisu sigcwele ixesha elide, ngaloo ndlela kulawulwa ukutya kunye nokutyeba kakhulu, utshilo isifundo ^[Mbini]

2. Amanzi afudumeleyo + Ubusi

Izibonelelo zokuba namanzi adikidiki kunye nobusi ngexesha lokulala, ukusuka ekunciphiseni ukuqhina kunye nolusu olungenasiphako ukuya ekunciphiseni umzimba. Amanzi, njengoko sisazi, anesiphumo sokudambisa ityhefu- ikhupha ityhefu emzimbeni ngelixa iphucula ukwetyisa. Ubusi, kwelinye icala, bunamandla okwenza iincindi zamadlala zithintela umdla wokutya ^[6]

Nge-metabolism ebangelwa, amanqatha agcinwe ngokuzenzekelayo atshisa njengoko umntu esela esi siselo.

3. Amanzi afudumeleyo + Isinamon + Ubusi

Isibonelelo samanzi afudumeleyo kunye nobusi siyaziwa komnye nomnye. Kodwa ukongeza intwana yesinamoni kuyo kunokusebenza ngokumangalisayo. Ubusi, njengoko sisazi, buyanceda ekunikezeleni ulusu olungenasiphako kunye nokukhawulezisa inqanaba lokutya emzimbeni. Amanzi ngokwawo yi-arhente yokuxutha kunye nesinamon inceda ukuzinzisa amanqanaba eswekile yegazi kunye nokukhuthaza ukunciphisa umzimba ngenxa yobukho be-flavonoid, cinnamaldehyde ^[7] .

Isinamoni ithintela umzimba ekuqokeleleni amafutha, ikhawulezise imetabolism yeswekile yegazi, incedo ekwetyisweni kwaye isuse iintsholongwane eziyingozi emathunjini.

4. Ijusi yelamuni + Amanzi ashushu

Amanzi afudumeleyo anejusi yelamuni sisixhobo esidala esidala sokunciphisa umzimba. Ikhuthaza ukwetyisa ngokukhawuleza xa kutyiwa emva kokutya okukhulu kwaye yonyusa izinga lokutya. Amanzi afudumeleyo anejusi yelamuni ayasebenza kakhulu ekucoceni isibindi ngokususa ityhefu eyingozi kunye namafutha agciniweyo angafunekiyo, utshilo isifundo ^[8] .

5. Ijinja + yejusi yelamuni

Ijinja kunye nelamuni zineempawu zokulwa neentsholongwane kunye nezokulwa nokudumba ezinceda ekwandiseni ukhuseleko. Xa utyiwa ebusuku, ijinja kunye nejusi yelamuni zinokukwenza ukuba unciphise umzimba ngokwandisa imetabolism yomzimba. Ngokukhawuleza imetabolism yakho, kokukhona utshisa iikhalori ngakumbi kwaye kuya kuba lula kuwe ukuba unciphise ubunzima.

6. Ijusi yamagilebhisi

Iidiliya zinxulunyaniswa nokwehla kobunzima. Ke ukuba isiselo esenziwe ngayo kunokuba yinzuzo efanayo. Ijusi yamagilebhisi iyakunceda ukutshisa amanqatha ongezelelweyo emzimbeni wakho ngokuba nje neglasi yejusi yendalo yomdiliya ngaphambi kokulala ithi isifundo ^[3] . Iidiliya ziqulethe i-resveratrol enamandla e-antioxidant eyaziwayo ukuba inezibonelelo zokulahleka kwesisindo kwaye inokukunceda ekuchitheni iipawundi ezingaphezulu.

7. Iti yeChamomile

Le iti iluncedo ekunciphiseni ubunzima, ukukhuthaza ukulala okungcono kunye nokuphucula impilo iyonke ngenxa ye-anti-inflammatory, antidepressant, sleep-inducing and antianxiety properties.

Iti ye-Chamomile ineempawu zokuthintela ukunganyamezeleki kunye nee-antioxidants eziluncedo ezikunceda ukukhupha ityhefu emzimbeni, ngaloo ndlela kuncitshiswe ubunzima bomzimba kwaye kuzise isiqabu ekuqunjeni.

8. Ijusi yeGrapefruit

Sebenzisa ikomityi yesiselo segrapefruit kwimizuzu engama-20 ngaphambi kwesidlo sakho esiphambili kunciphisa inqanaba lokutya. I-flavonoid ebizwa ngokuba yi-naringenin ekhoyo kwi-grapefruit igcina amanqanaba eswekile yegazi azinzile kwaye inceda ukuthintela isifo se-metabolic syndrome, imeko yangaphambi kweswekile enxulunyaniswe nokuzuza ubunzima esinqeni. Oososayensi kwiYunivesithi yaseNtshona Ontario bafumanise ukuba ijusi yamagilebhisi itshisa amanqatha amaninzi esibindini kunokuyigcina.

9. Ndilubisi

Ubisi lweSoy yimveliso esekwe kwisityalo etyetyiswe ngeevithamini kunye neeminerali ezahlukeneyo. Ukubandakanya ubisi lwe-soy ekudleni kwakho kuya kunceda ekunciphiseni ukutya kwakho kwaye kukhuthaze imetabolism esempilweni. Isifundo sifumanise ukuba abafazi abatyebe ngokugqithisileyo okanye abatyebe kakhulu abasela i-720 ml yobisi lwe-soy babelahlekile kakhulu ^[4] .

10. Ijusi yekhukhamba

Esona sesona siselo sisebenzayo sincedayo kwinkqubo yokunciphisa umzimba yincindi yekhukhamba. Ijusi yekhukhamba iphezulu kumxholo wamanzi kwaye iphantsi kweekhalori. Oku kugcina umzimba wakho unamanzi kwaye kukwenze ugcwele ixesha elide ^[5] . Ukongeza, incindi yekhukhamba ipakishwe yimicu yokutya enceda ukukhawulezisa imetabolism yakho, susa iityhefu emzimbeni kunye nokulwa nokudumba kunye nokugcinwa kwamanzi emzimbeni.

11. Ijusi yeAloe Vera

Ijusi yeallo vera inokubakho ekuncedeni ukwetyisa okufanelekileyo kunye nokwandisa imetabolism, ethi incede ngakumbi ekukhawuleziseni ukunciphisa umzimba. Ikwajongana nokugcinwa kwamanzi okukhokelela ekuzuzeni ubunzima.

I-Aloe vera ngumthombo osisityebi wee-antioxidants, ifayibha, ii-amino acid, ivithamin A, ivithamin C, kunye novithamini E, kwaye inezinto ezichasene nokudumba kunye nokuthomalalisa iipropathi ezikunceda ekulawuleni ubunzima bomzimba.

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5. [5]Stelmach-Mardas, M., Rodacki, T., Dobrowolska-Iwanek, J., Brzozowska, A., Walkowiak, J., Wojtanowska-Krosniak, A.,… uBoeing, H. (2016). Ikhonkco phakathi koxinano lwaMandla okutya kunye noTshintsho lweSisindo somzimba kubantu abadala abatyebe kakhulu. Izondlo, 8 (4), 229.
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