Owona mzimba ulula wokuqingqa ukutya

Owona mzimba ulula wokuqingqa ukutya

Abanye banengxaki yokufumana ubunzima ngokubanzi, kwaye abanye bajongana nokunyuka kwesinqe esinqeni ngakumbi. Ewe kunjalo, kukho ukuzivocavoca kunye nokungenelela kokuhlinzwa ngeendlela ezininzi, kubandakanywa ukusetyenziswa kwe-lasers ukunyibilikisa amanqatha kunye nezinye iinketho, kodwa ngokutsho kwapapashwa yi-Yitya oku Hayi Leyo malunga nesondlo saseMelika uMelissa Daniels, kukho ukhetho lwendalo ngokulandela a ukutya okuthe ngqo okunokufikelela kwiziphumo ezithembisayo.

UMelissa Daniels, oyintloko yezondlo kwinkampani yenzululwazi ejongene nophando malunga nempilo yezempilo kunye nokunciphisa umzimba, uthi: "Ukunciphisa isisu akulawuleki," echaza ukuba "isitshixo sokunciphisa isinqe kukunciphisa amafutha omzimba."

inkqubo entlantlu-ntathu

UDaniels ukhuthaza ukutya okumacala amathathu, okuya kunceda uninzi lwabantu abathanda ukugcina ubunzima kunye nokunciphisa isinqe, ngolu hlobo lulandelayo:

1. Yidla ngokwaneleyo ukudibanisa okufanelekileyo kwe-macronutrients ukuze ukwandise imetabolism yakho.

2. Ukufikelela kwinqanaba lokuhlutha ngokutya iiproteni.

3. Gwema ukutya ukutya okuvuthayo kwaye ukhethe izondlo ezichasayo.

I-Metabolism esebenzayo

Ngokutsho kwesazi senzululwazi yezondlo uProfesa Philippe Guglia, ukutya umxube ochanekileyo weeprotheni, amafutha kunye ne-carbohydrates kukhokelela kwi-metabolism esebenzayo, ephawula ukuba i-75% yabantu iyakwazi ukugaya amafutha kunye neeprotheni ngokufanelekileyo ngaphezu kwe-carbohydrates. Ke, ukutya okuneprotheyini ephezulu kunye namafutha kunye nemodareyitha kwiicarbohydrate kufuneka kuncede abantu abanolu hlobo lwemetabolism balahlekelwe ngamafutha apheleleyo.

imilinganiselo egqibeleleyo

UDaniels ucebisa ukuba ukudibanisa ukutya okuphambili kwisidlo semihla ngemihla kwahlulwe kwi-50% yeprotheyini, i-25% yamafutha kunye ne-25% ye-carbohydrate. "Uninzi lwe-carbs kufuneka lutyiwe kwangoko emini, kuba uninzi lusebenza ngakumbi emini, ngoko ke ludinga amandla kunye namafutha asuka kwi-carbs imini yonke, kwaye ngenxa yokuba ingasebenzi ebusuku, akukho mfuneko yokubandakanya i-carbs kwisidlo sakusihlwa. ,” utshilo uDaniels.

Kulo mongo, uDaniels ubonisa ukuba ukutya okuphezulu kwekhabhohayidrethi ngokuhlwa kuthintela umzimba ukuba ungene ebuthongweni obunzulu, ngaloo ndlela unciphisa inzuzo yokuchacha nokuziva uphumle kwaye uvuke ukwimo yokusebenza.

UDaniels wachaza ukuba i-carbs ayicebisayo kusasa kufuneka ivele kwi-starches yesithako esinye esifana ne-yam, iitapile, i-oats kunye ne-oats, ngelixa iziqhamo kunye nemifuno ziya kwenza kwakhona i-carbs eseleyo yosuku.

Isixa esaneleyo seprotheni

UDaniels uthi isidlo sangokuhlwa kufuneka sibe neyona protein ininzi yosuku ukwakha kwakhona izihlunu.
Kukhethwa ukuba utye iqhekeza lentlanzi enamafutha, njengesalmon, kunye nepleyiti yemifuno enamagqabi njengesipinatshi.

Iinzuzo ezininzi

UDaniels uchaza isizathu sokukhetha, esithi intlanzi ineenzuzo ezichasayo kunye ne-fat-burning xa idliwe ebusuku; Kwakhona lixesha lokuphumla komzimba kunye nokulungisa izihlunu zemisipha. Ukutya iintlanzi ezinamafutha aphezulu njengesidlo sakusihlwa kwandisa inani le-omega-3 fatty acids edliwayo ebusuku, ngaloo ndlela ifezekisa ubuthongo obunzulu, ukunyuka kwe-hormone yokukhula, kunye nokunciphisa ukuvuvukala.