Okuqukethwe
Njengoba wazi, ekusebenzeni kwifomu lami, into ebucayi ngukudla. Sikunikeza ukudla okungu-7 okwehlisa isisindo isazi sezempilo uJillian Michaels eseluleka ukukufaka ekudleni kwakho kwansuku zonke.
Funda ezinye izindatshana zethu eziwusizo mayelana nokudla:
- Ukudla okunomsoco: umhlahlandlela ophelele kakhulu wokushintshela ku-PP
- Kungani sidinga ama-carbohydrate, ama-carbohydrate alula futhi ayinkimbinkimbi yokwehlisa isisindo
- Amaprotheni okwehlisa isisindo kanye nemisipha: konke odinga ukukwazi
- Ukubala amakhalori: umhlahlandlela ophelele kunayo yonke wokubala ikhalori!
Ukudla okunempilo kokulahlekelwa isisindo kusuka kuJillian Michaels
I-1. I-broccoli
I-Brokholi icebile ngamavithamini nezakhi zomzimba. Iqukethe uvithamini C, i-potassium, i-sodium, i-beta-carotene, nama-antioxidants anciphisa ubungozi besifo senhliziyo. Kukho konke ukusebenziseka kwayo i-broccoli simnandi kakhulu, kulula ukukulungisa futhi sinama-calories aphansi. Amagremu ayi-100 alolu hlobo lweklabishi aqukethe amakhalori angaphansi kwama-30 kanye no-5 gramu kuphela wama-carbohydrate.
Ngaphandle kwalokho, i-broccoli icebile ngamavithamini kanye ne-chlorophyll, ehlanganiswa nemicu yokudla evusa izinqubo zokusebenzisa umzimba, ngamanye amagama isheshisa imetabolism. Futhi ekugcineni, i-broccoli iqukethe i-fiber eningi, ejwayelekile emathunjini.
2. Isinkwa sikakolweni sonke
Khohlwa yiqiniso lokuthi wonke ama-carbohydrate - isitha esihle. Isinkwa sikakolweni siphelele asizange singene ohlwini lokudla lokwehlisa isisindo, ngoba sinomsoco omkhulu futhi sisiza nasekulawuleni ukudla. Ukhuthaza ngenkuthalo ukukhiqizwa kwe-leptin - i-hormone esuthayo ekhombisa umzimba ukuthi siyagula. Futhi isinkwa sikakolweni sonke simuncwa kancane futhi isikhathi eside sikuvumela ukuthi uhlale usuthi.
Ngaphezu kwalokho, isinkwa sikakolweni esiphelele asikwazi ukugcina iningi lezakhamzimba ngesikhathi sokwelashwa kokushisa. Futhi njengoba lesi sinkwa sicebile nge-fiber enolaka, kuyasiza ukugcina i-peristalsis yamathumbu, ngakho-ke ukugaya okujwayelekile.
3. Amabhomu
Ipomegranate liqukethe uvithamini C omningi, okusho ukuthi kusiza ukuqinisa amasosha omzimba. Ngaphezu kwalokho, iqukethe ama-anthocyanini - i-antioxidant edingekayo ekusebenzeni kwenhliziyo okujwayelekile. I-Anthocyanin iyasiza futhi kulabo abathanda ukushiswa yilanga noma abahlala endaweni eshisayo, ngoba ivikela amangqamuzana esikhumba emisebeni ye-UV.
Ngaphezu kwalokho, kufakazelwa ukuthi ama-anthocyanini "angababulali" bamaseli anonile. Ucwaningo lukhombisile ukuthi enye into ekunqandeni ukukhula kwamaseli anamafutha yi-antioxidants emizimbeni yethu kanye namabhomu. I-100 g yehalananda iqukethe ama-calories angama-50 kuphela, futhi nomphumela wayo omuhle emzimbeni awulutho.
4.Igalikhi
Mhlawumbe, kuyamangaza ukubona phakathi kwemikhiqizo ye-garlic yokulahlekelwa isisindo, kodwa Yebo, uJillian Michaels akanconywa ukugwema lokhu okuqondile ekunambithekeni kwesitshalo. Bambalwa abantu abaziyo ukuthi ugalikhi ubeka amazinga kashukela egazini ngokweqile, okusho ukuthi umzimba awudingi ukusebenzisa i-insulin, edala ukufakwa kwamafutha.
I-Garlic yehlisa i-cholesterol "embi" ngenkathi ithuthukisa i-cholesterol "enhle", isekela imetabolism enempilo yamafutha kumaseli omzimba. Ekugcineni, ucwaningo lukhombisa ukuthi igalikhi inyusa i-hormone ye-testosterone, ikunikeze amandla amaningi okwenza umsebenzi womzimba.
5. Amafutha enhlanzi
Mayelana nezinzuzo zamafutha wezinhlanzi abaningi bethu abazi kusukela ebuntwaneni. Uwoyela wezinhlanzi ungumthombo ocebile wezakhamzimba namavithamini awusizo. Iqukethe okunamafutha acid omega-3 futhi kubalulekile izinwele enempilo, isikhumba nezinzipho. Uwoyela wezinhlanzi unamavithamini amaningi u-A no-B, iodine ne-phosphorus.
Futhi uwoyela wezinhlanzi ngumkhiqizo obalulekile wokulahlekelwa isisindo, ngoba usiza ukuthuthukisa imetabolism. Ukuba ngumlawuli omkhulu we-insulin egazini, kusiza umzimba ukuthi ungenzi amasheya asebenzayo ngendlela yamafutha. Ungathatha uwoyela wezinhlanzi kuma-supplements noma udle ukudla okuningi ngama-fatty acids omega-3 (mackerel, herring, salmon, tuna).
6. Amajikijolo: amajikijolo kanye nama-strawberry
Okokuqala, lawa majikijolo anekhalori eliphansi kakhulu (cishe ama-calories angu-40 nge-100 g), ngakho-ke ayinabungozi ngokuphelele kwisibalo sakho. Okwesibili, banenkomba ephansi ye-glycemic ngakho-ke abafaki isandla ekukhuleni okusheshayo kukashukela wegazi. Okwesithathu, ama-strawberry nama-raspberries ukunambitheka okumnandi futhi kufaka noma iyiphi i-dessert emnandi.
Ngaphezu kwalokho, njengamabhomu, lawa majikijolo aqukethe ama-anthocyanins, avimbela ukuvela kwamaseli anonile. Ziqukethe enye i-antioxidant yemvelo - i-polyphenol, enciphisa ukulimala kokudla okunamafutha futhi inomphumela omuhle ekuguqulweni komzimba.
7. Itiye eliluhlaza okotshani
Uma unomkhuba wokuphuza ikhofi izikhathi eziningana ngosuku, kungcono ukukhohlwa ngakho. I-caffeine eningi ayibangeli ukuphazamiseka kwe-metabolism kuphela, kodwa ukungalingani kwe-hormonal. Uthi ikhofi liwumthombo omkhulu wamandla? Kodwa-ke, i-caffeine equkethwe itiye eliluhlaza, okungenye yemikhiqizo engcono kakhulu yokulahlekelwa isisindo.
Itiye eliluhlaza lehlisa amazinga kashukela egazini, yingakho ingculazi icindezela indlala. Uma ufuna ukudla okulula, phuza ingilazi yetiye eluhlaza (yebo ngaphandle koshukela), namahora ambalwa uzokhohlwa yindlala. Kubalulekile ukuthi uqaphele ukuthi itiye eliluhlaza line-catechin ye-antioxidant, evuselela umzimba futhi ishise amanoni amaningi ngaphakathi kwamaseli. Futhi kusiza umzimba ukususa ubuthi nosawoti oyingozi.
Bona futhi:
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- Ukudla okuphezulu okungu-10 okuphezulu kokuqukethwe kwe-iodine
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