Azikho izindlela ezilula nezimfishane zokwehlisa isisindo, kodwa kunezinto ezithuthukisa umzimba. Ukuvivinya umzimba njalo nokulala ngokwanele kunendima ebalulekile kule ndaba. Kodwa ungakhohlwa ukuthi kunenqwaba yemikhiqizo, ukwethulwa kwayo ekudleni, kuthuthukisa kakhulu imetabolism.
Sinikeza uhlu lwemikhiqizo enjalo engu-11, kodwa ungakhohlwa ukuthi lezi zingabasizi kuphela ekuqedeni isisindo esiningi. Inkinga ayikwazi ukuxazululwa kalula, ngaphandle kokwenza imizamo nokukhohlwa ngomsebenzi womzimba.
Upelepele oshisayo
Zonke izinhlobo zikapelepele oshisayo zinamandla okuvuselela i-metabolism kanye nokujikeleza kwegazi. Lezi zinongo zine-capsaicin, eyandisa ukujikeleza kwegazi. Uke waqaphela ukuthi ngemva kwezitsha ezibabayo uphonswa umkhuhlane? Lokhu kuwumphumela wokwanda kwe-metabolism, okwanda ngamaphesenti angama-25 kusuka ekudleni okunopelepele futhi kuhlala kuleli zinga kuze kube amahora amathathu.
Okusanhlamvu okuphelele: i-oats nelayisi elinsundu
Izinhlamvu eziphelele zicebile ngezakhi kanye nama-carbohydrate ayinkimbinkimbi athuthukisa umzimba ngokuzinzisa amazinga e-insulin. I-Oatmeal, i-quinoa, nelayisi elinsundu yimithombo yesikhathi eside yamandla ngaphandle kwama-spikes ahlobene noshukela omningi. Amazinga e-insulin abalulekile ngoba ukuwanyusa kubonisa ukuthi umzimba ugcine amafutha.
I-broccoli
Iqukethe amavithamini C, K no-A, kanye ne-calcium - isishisi samafutha esaziwayo. Ukuphakelwa kwe-broccoli okukodwa kunikeza inkambiso ye-folic acid ne-fiber, futhi kugcwalise umzimba ngama-antioxidants. Lona umkhiqizo we-detox ongcono kakhulu ekudleni.
isobho
Ucwaningo olwenziwa eNyuvesi yasePenn State lubonise ukuthi inhlanganisela yezinto eziqinile neziwuketshezi esobho kunciphisa inani eliphelele lokudla okudliwayo, kusheshisa imetabolism futhi kushise amafutha.
Itiye elihlaza
Kuningi osekushiwo mayelana nokuthi i-green tea extract yandisa i-metabolism futhi iphinde ilayishwe ngama-antioxidants alwa ngenkuthalo nama-radicals mahhala.
Ama-apula kanye namapheya
Ucwaningo lwase-Rio de Janeiro State University lwathola ukuthi abesifazane abadla ama-apula amathathu amancane noma amapheya ngosuku balahlekelwa isisindo ngaphezu kweqembu elilawulayo. Inzuzo ukutholakala okubanzi kwama-apula namapheya ezinto eziphilayo.
† ии
Kusukela ku-garlic kuya ku-sinamoni, zonke izinongo ziyindlela engcono kakhulu yokugcina umzimba wakho uphezulu. Izinongo ezibabayo ezifana nopelepele omnyama, imbewu yesinaphi, u-anyanisi nempushana yejinja zisebenza kahle kakhulu. Ososayensi baseCanada bathi izinongo zisiza abantu ukuba bashise ama-calories angu-1000 ngaphezulu ngosuku kunalabo abadla ukudla okungafakwanga.
Citrus
I-Grapefruit nezinye izithelo ezisawolintshi zisisiza ukuba sishise amafutha. Lokhu kungenxa yokuqukethwe okuphezulu kukavithamini C, oshelela ama-insulin spikes.
Ukudla Okuphezulu kuCalcium
Ucwaningo olwenziwa eNyuvesi yaseTennessee lubonise ukuthi abantu abathola i-1200-1300 mg ye-calcium ngosuku balahlekelwa isisindo esiphindwe kabili. Ukuze siqale umzimba wethu, kudingeka sidle ukudla okunothe nge-calcium. Uma i-calcium ishoda ekudleni, kunconywa izithasiselo ezifana ne-calcium orotate.
Ukudla okune-omega-3 ephezulu
I-Omega-3 fatty acids yenza umsebenzi omuhle kakhulu wokwandisa imetabolism. Banciphisa ukukhiqizwa kwehomoni leptin. Amagundane elebhu anamazinga aphansi e-leptin abe nama-metabolism asheshayo. Imithombo ye-omega-3 fatty acids amantongomane, imbewu, i-hemp namafutha e-flaxseed.
Amanzi ahlanzekile
Nakuba amanzi engabhekwa njengokudla, athuthukisa umzimba. Ukuphuza amanzi kusheshisa ukushiswa kwamafutha, kanye nokucindezela isifiso sokudla futhi kususe ubuthi.
Ungaphuzi i-lemonade ene-carbonated neziphuzo zamandla. Nakuba iqukethe i-caffeine, enikeza amandla, ngeke ikusize ulahlekelwe isisindo futhi uthuthukise umzimba. Lapho udla ukudla okubalwe kulesi sihloko, udinga ukuhlafuna ukudla kahle, okusiza ukugaya. Lala ngokwanele, gwema ukucindezeleka okuningi ngangokunokwenzeka. Gxila ku-cardio. Hlanza ikholoni, isibindi kanye ne-gallbladder ngezikhathi ezithile. Lokhu kuzothuthukisa i-metabolism kanye nempilo yonke.