Ukuba ucinga emva xa wawungumntwana okanye ukwishumi elivisayo, mhlawumbi uya kukhumbula ukuba amandla omzimba wakho okugcina iikhilogram kunye nokutshisa ii calories ngokunempumelelo ngakumbi, ayengaphezulu lee kunomntu omdala. Njengoko sikhula, i-metabolism yethu iyancipha, kwaye leyo yinyani eqhelekileyo kuninzi lwabantu. Xa oku kusenzeka, into yokuqala echaphazelekayo kukukwazi ukunciphisa umzimba. Kuba nzima kakhulu, kungekuphela nje ukujonga okuhle, kodwa nokuziva kufanelekile kwaye usempilweni. Eyona ndlela ilula yokwenza oku kukutya okutyayo. Makhe sijonge ntoni ukutya kokunciphisa umzimba kufuneka utye kwaye usele.
Nye. Yitya iSahlulo samaqanda kunye nobisi yonke imihla
Mbini. Imifuno eluhlaza enamagqabi
3. Tshala iTea eluhlaza
Isine. Iimbotyi kunye neeLegumes
5. Iintlobo ezahlukeneyo zeGourds ezidliwayo kwiVeki yonke
6. I-Ginger inokunceda ukunyusa izinga le-Metabolic
7. Yitya iSahlulo samaqunube Suku ngalunye
8. IPopcorn Yenzela Ishwamshwam Elikhulu
9. Ii-FAQs
Yitya iSahlulo samaqanda kunye nobisi yonke imihla
Amaqanda kunye nobisi yimithombo emibini ephambili yeeprotheyini eziphilileyo ezifumaneka ngokwemvelo. Unokuguqukela kwinkukhu, i-turkey, intlanzi, ukutya kwaselwandle kunye neminye imithombo yenyama ebhityileyo ukuze ufumane izibonelelo ezifanayo. Ukutya iprotheni yenye yezona zinto zilula iindlela zokunciphisa umzimba kuba ineempembelelo ezininzi. Ukuqala, masiqonde i-TEF okanye iThermic Isiphumo sokutya , okubangelwa xa usitya. Oku kungenxa yokuba umzimba usebenzisa iikhalori zawo ezongezelelweyo ukwenza kunye nokwetyisa oku kutya. Kuwo onke amaqela okutya, iprotheyini iqulethe i-TEF ephezulu, enokuthi inyuse ifikelele kwi-30 yeepesenti, ephindwe kashumi ngaphezu kobuninzi beepesenti ezi-3 ezinikezelwa ngamafutha.
Iprotheyini ikwayindlela yokuzalisa, ngakumbi imithombo yezilwanyana yeprotheyini, ke oku kuthintela ukuzinkcinkca ngeminikelo engafanelekanga, kwaye iqinisekisa ukuba isisu sakho siziva sanelisekile ngendlela elungileyo. Iprotheyini ikwasisondlo esiphambili ekwakhiweni kwezihlunu, ngoko ke xa uthatha ukutya okutyebileyo kweprotheyini, inceda ukuguqula amanqatha ukuya kwizihlunu, nto leyo ethe yajika. ukwandisa imetabolism . Ngoko uya kudla kancinci, utshise ngakumbi, kwaye unciphise umzimba.
Uhlobo lwePro: Ukutya okutyebileyo kweprotheyini okufana namaqanda kunye nokutya kwaselwandle kunceda ukuguqula amanqatha kwimisipha, ukonyusa imetabolism yonyusa ukwehla kobunzima.
Imifuno eluhlaza enamagqabi
Intsimbi yinxalenye ebalulekileyo yokugcina ulungelelwano lomzimba wakho. Kunye ne-zinc kunye ne-selenium, igalelo kwimpilo yedlala lengqula. Ukuba idlala lengqula liyayeka ukusebenza kakuhle, kulandela iingxaki ezinje ukunciphisa umzimba kancinci ziziphumo. Imifuno enamagqabi aluhlaza yeyona ndlela ilungileyo yokujongana nale ngxaki njengoko igcina amanqanaba akho esinyithi esweni. Isipinatshi, ikale, zonke iintlobo lettuce , kwanamandongomane neembewu zinika izicombululo zokulwa le ngxaki.
Uhlobo lwePro: Yitya imifuno eluhlaza ukuze unciphise umzimba ngokunyusa ukusebenza kwedlala lengqula.
Tshala iTea eluhlaza
Le yenye yezona zilungileyo kwaye ngaphezulu iindlela ezisebenzayo ukunciphisa umzimba . Gxila nje ikomityi yeti eluhlaza kathathu ngemini! Iti eluhlaza zizityebi kwii-antioxidants ezibizwa ngokuba yi-catechin kunye ne-polyphenols, ezikhuthaza i-metabolism yendalo. Ungatshisa ikhulu leekhalori ngosuku, okanye ngaphezulu, ngesi siselo kulula ukwenza. Nangona kunjalo, qiniseka ukuba awuyidli kwisisu esingenalutho; kungcono ukuba emva kokutya, ushiye isithuba se-45-60 imizuzu. Ukuba iti eluhlaza ayikho esandleni, sela ubushushu begumbi okanye amanzi ashushu. Oku inceda ukutshisa amanqatha , kwaye ukwakuzalisa ukuze ungatyi uhlobo olungalunganga lokutya.
Uhlobo lwePro: Ikomityi yeti eluhlaza idliwe ngamaxesha angama-2-3 ngosuku inokukunceda ukuba utshise ukuya kwikhulu leekhalori!
Iimbotyi kunye neeLegumes
Iimbotyi kunye nemifuno, ngakumbi ukuba une vegan okanye imifuno, zingumthombo omangalisayo we iprotheni yezityalo , kwaye unikeze izibonelelo ezifanayo njengeprotheni yezilwanyana. Ukongezelela, ezi zinenzuzo yokuba zizityebi kwifayibha, ebaluleke kakhulu ekucoleni, ukugcina amalungu okwetyisa ekwimeko entle yokusebenza yaye ngaloo ndlela ibangela ukophuka kokutya okufanelekileyo. Yi le esebenzayo ekulahlekeni kobunzima . Iimbotyi zine-amino acid ebizwa ngokuba yi-arginine, enceda umzimba ukuba utshise i-carbs kunye namafutha amaninzi kunolunye.
Uhlobo lwePro: Iimbotyi kunye nemifuno ziqulethe i-fiber kunye ne-amino acids, ezinceda ukunciphisa umzimba.
Iintlobo ezahlukeneyo zeGourds ezidliwayo kwiVeki yonke
Ukutya i-cross-section of gourds has izibonelelo zokwehla kobunzima . Ithanga elikrakra zizityebi kwi-iron, i-magnesium, iivithamini, ifayibha, i-potassium kunye ne-antioxidants. Ikhalori ephantsi, ihlambulula ngokufanelekileyo isibindi kunye nezinye izitho zokugaya ziphakamisa imetabolism kunye nokunceda ukunciphisa umzimba. I-bottle gourd iphezulu kumxholo wamanzi, iyenza ibe yimifuno elula, ehambisa amanzi, ukunyanga ukuphazamiseka kokutya, ukunceda ukunciphisa umzimba kunye nokuzalisa amanzi alahlekileyo kunye ne-electrolytes. I-Ridge gourd kufuneka isetyenziswe kanye ngeveki kwi-fibre yokutya, umxholo we-vitamin C, ukuqinisa umzimba kunye ukunciphisa ukuvuvukala ngaphakathi emzimbeni, ngenxa yempilo yamathumbu kunye nokunciphisa umzimba. I-gourd ekhonjiweyo ngumthombo olungileyo we-carbs enzima, ngaphandle kwecala elinxulumene nokutya kwe-carb.
Uhlobo lwePro: Yitya iintlobo ngeentlobo zeegawuti zomthonyama ukuze ufumane inzuzo yokunciphisa umzimba.
I-Ginger inokunceda ukunyusa izinga le-Metabolic
Ijinja idla ngokubizwa ngokuba sisinongo somlingo, esetyenziselwa yona iinkulungwane zokunciphisa umzimba . Ilayishwe iivithamini A, C kunye ne-E, ezithi nyusa ukhuseleko , imanzisa umzimba kwaye ine-antioxidant-rich. Kananjalo ineentlobo ngeentlobo zeeminerali ezifana nepotassium, ubhedu, imagnesium njalo njalo. Ijinja ilungile ukuqinisa imetabolism, ukuphucula impilo yamathumbu kunye nokunciphisa ukudumba kwamathumbu, kunye nokuphucula ukusebenza kwamalungu okugaya, ngaloo ndlela ivumela ukwehla kobunzima. Inokutyiwa kwiiti, iisuphu, imihluzi, njengesiqholo ekuphekeni, kwaye ngokunjalo amanzi ejinja – engeyonto ngaphandle kwejinja ibiliswe kakuhle emanzini.
Uhlobo lwePro: I-Ginger sisinongo esihle sokunciphisa umzimba xa isetyenziswe kwiti, isuphu kunye nemihluzi.
Yitya iSahlulo samaqunube Suku ngalunye
Amaqunube enzela ukutya okukhulu kwelahleko ngokuyintloko ngenxa yokuba zizityebi kwi-ellagic acid. Le phytonutrient isusa i-radicals yamahhala emzimbeni kwaye iyikhuphe ngokupheleleyo. Ikhusela ukuvuvukala kwaye imise i-collagen ukuba iphule ngokukhawuleza. Iluncedo kakhulu ekunciphiseni ubunzima kunye nokuphucula imetabolism yomzimba. Yidla cross-icandelo amaqunube ngenzuzo - amaqunube, amaqunube, amaqunube, amaqunube njalo njalo ziindlela ezifanelekileyo zokufumana oku phytonutrient kwisidlo sakho . Ngaphandle kwamaqunube kunye neziqhamo, amandongomane afana neepecans kunye neewalnuts, kunye neentlobo ezithile zamakhowa zilungele ukutyiwa ngezibonelelo ezifanayo.
Uhlobo lwePro: Ukutya amajikijolo yindlela enhle yokunciphisa umzimba, ngenxa ye-ellagic acid content.
IPopcorn Yenzela Ishwamshwam Elikhulu
Iipopcorn zomoya popped ngokwesiko ine paltry 30 calories per avareji ukukhonza (ungafaki ibhotolo, toppings, seasoning kunye flavourings!). Akunjalo nje, iipopcorn zizityebi kwi-polyphenols, uhlobo lwe-antioxidant olunokunciphisa ukuvuvukala. Iyakwazi ukugcina impilo yakho yamathumbu ngokulandelelana, inezixa zentsimbi, kwaye ingqolowa engalungiswanga, ngokungafaniyo neenkozo ezisulungekisiweyo kwimarike, kwaye ilungele ukunciphisa umzimba . Nangona kunjalo, iphantsi kwisondlo, ngoko kuya kufuneka ufumane eyakho ukuthathwa kweziqhamo , imifuno, ubisi, inyama ebhityileyo, amandongomane kunye nembewu.
Uhlobo lwePro: Yitya iipopcorn ngokumodareyitha, kuba i-snack enceda ukunciphisa umzimba.
Ii-FAQs
Q. Yintoni endifanele ndiyiphephe?
KUYA. Uninzi lwale yingqiqo! Ukutya okufuneka ukuphephe ukonyusa ukwehla kobunzima ngokucacileyo kubandakanya ukutya okunezondlo ezisezantsi kunye nokutya okunamafutha aphezulu- izimuncumuncu ezineswekile kunye neelekese ezineswekile, ukutya okuqhotsiweyo, utywala, ukutya okupakishweyo, ukutya okutyebileyo amafutha trans , iinkozo ezihlanjululweyo, ukugqithiswa kwenyama ebomvu, ityuwa eninzi kunye nokunye.
Q. Ukuba ndilandela ukutya okunesondlo, ngaba kusafuneka ndiqhube umthambo?
KUYA. Ukuzilolonga kubaluleke kakhulu ukugcina isantya semetabolism yomzimba kunye nokunceda ukunciphisa umzimba. I-Cardio itshisa amafutha amaninzi, ngelixa ukuphuhliswa kwezihlunu kubaluleke kakhulu - kuba i-muscle inceda i-metabolism ngaphezu kwamafutha. Ke umxube we ukuqeqeshwa kobunnzima , iyoga kunye neePilates zezinye zamanyathelo onokuthi uwathathe ukuze uhlale usebenza.
Q. Ukuswela ubuthongo kuchaphazela njani ukwehla kobunzima?
KUYA. Xa ungenzi lala ngokwaneleyo , i-metabolism iyancipha ngenxa yokuba idinga ukugcina amandla amaninzi xa uvukile! Oku kukwabangela ukukhutshwa kwe-cortisol, ihomoni eyonyusa uxinzelelo, kunye namanqanaba anokuthi anamafutha emzimbeni nawo. Ngoko ukunciphisa umzimba kuba nzima!
