Okuqukethwe
Cishe uyazi ukuthi kunokudla okuhlukahlukene okuzokwenza thuthukisa umzimba wakho, futhi usize umzimba wakho ekushiseni amafutha. Ngamanye amagama, okunye ukudla kuzothuthukisa umphumela we-thermogenic emzimbeni wakho, futhi ekugcineni kuzoholela ekulahlekelweni kwesisindo se-rapids.
Kepha yini ngempela le ukudla? Qhubeka uqhubeke njengoba sihlola ukudla okungu-7 okuhle kakhulu kwesisindo sonke isikhathi.
Ukudla okushisa amafutha kuhlu lwethu kufakazelwe ngokwesayensi futhi kuqukethe izinhlanganisela ezahlukahlukene nezakhi zomzimba eziqinisekisiwe ukuvuselela isithando sakho sangaphakathi ukuze sikhuphuke ngokushesha kwinani lama-calories owashisayo kanye nokubulala isifiso sakho sokudla.
Ukuhlanganisa lokhu kudla okunciphisayo emgqeni wakho wansuku zonke kuyindlela eqinisekile yokuthi umzimba wakho ushise ama-calories amaningi, kukwenze uzizwe ugcwele isikhathi eside futhi ugweme ukuzuza kwesisindo.
Kala Ukudla Okulahlekile Oku-7 Okuphezulu Kwesikhathi Sonke
Water
Cha, amanzi akukhona ukudla, kepha siwafake lapha ngenxa yezici zawo ezinhle.
Yize amanzi enama-kilojoule angama-zero, amanzi okuphuza avame ukwandisa umuzwa wokugcwala.
Ngaphandle kokuzwa ukugcwala, ukugeleza kwamanzi kubangela umzimba onempilo. Kunokuba umzimba usebenzise isibindi ukuze ukhiphe udoti, i-hydration ikhuthaza umzimba wakho ukuba usebenzise izinso. Ngakho-ke, lapho isibindi sakho sesikhululiwe ekulawulweni kwemfucuza, sigxila ekuhlanganiseni amafutha omzimba.
Okubaluleke kakhulu, ucwaningo lukhombisa ukuthi ukuphuza amanzi amaningi abandayo eqhwa kungaba nomphumela wokushisa ama-calories amaningi. Lokhu kungenxa yokuthi amanzi abandayo kufanele afudunyezwe amazinga okushisa omzimba lapho engena emzimbeni, adinga amandla.
Yize ngokwesilinganiso esinganakwa, ukusebenzisa amalitha ama-2 wamanzi eqhwa ngosuku kuholela ekushisweni kwama-calories angaba ngu-70.
amaqanda
Ngokwesiko, amaqanda abe ne-rap embi. Kodwa-ke, bayabuya, futhi ucwaningo lukhombisa ukuthi abanyusi amazinga e-cholesterol noma babangele ukuhlaselwa yinhliziyo.
Iqanda elimhlophe, ikakhulukazi, liyindlela oyithandayo yokwehlisa isisindo, njengoba ligcwele amaprotheni, kepha linama-calorific aphansi kanye nokuqukethwe okunamafutha.
Ngakolunye uhlangothi, isikhuphasha seqanda sinenani elifanele lama-calories, amafutha, ne-cholesterol. Noma kunjalo, kusenengqondo ukufaka isikhupha ekudleni kwakho. I-yolk ingumthombo ogxilile wamaminerali amaningi namavithamini, kufaka phakathi i-zinc, i-iron, iodine namavithamini A, E, D no-B12.
Ngokuya ngocwaningo olwenziwe eRochester Center for Obesity in America, ukufaka amaqanda ekudleni kwakho kuyindlela eqinisekile yokwehlisa amakhilogremu athe xaxa. Lokhu kungenxa yokuthi amaqanda ayaziwa ukuthi akhulisa ukusutha ngenkathi elawula indlala yakho kanye namahomoni wokudla. Empeleni, amaqanda asiza ekuvikeleni indlala yakho futhi anganciphisa ukudla kwakho ikhalori kulo lonke usuku ngama-calories angaphezu kwama-400.
Izinkukhu Zamabele
Njengamaqanda, inyama sekudlule isikhathi idonswe ngamademoni ukuthola isisindo, ngaphandle kobufakazi obanele bokuyisekela.
Yize inyama esetshenzisiwe ingenampilo, alukho ucwaningo olukhombisa ukuthi iphakamisa ingozi yomdlavuza noma isifo sikashukela.
Iqiniso liwukuthi, inyama, ikakhulukazi inyama enciphile nenkukhu yenkukhu inamaprotheni amaningi futhi izosiza ekwehliseni isisindo.
Amaphrotheni yisakhi esifezayo esisiza ekuchitheni isisindo ngokukugcina ugcwele, unciphise amafutha omzimba wakho ngenkathi ugcina isisindo somzimba.
Isifuba senkukhu esingenasikhumba siyindawo yamandla yamaprotheni, i-carb ephansi, nokuqukethwe okunamafutha. Ngokwengeziwe, ingumthombo omuhle kakhulu weVitamin B3 ne-B6.
I-Vitamin B3 iyasiza kulabo i-waistline yabo eqhumayo exhunywe ekumelaneni ne-insulin, kuyilapho i-B6 ihlanganisa ukumuncwa kwe-zinc, okungenye yezakhi zomzimba ezibalulekile zokulahleka kwamafutha.
ukwatapheya
Ukotapeya wuhlobo oluyingqayizivele lwezithelo. Yize abantu besaba lesi sithelo ngenxa yamakholori aso amaningi namanye amafutha uma kuqhathaniswa nezinye izithelo, ukudla lesi sithelo esinohlaza okotshani kunezinzuzo ezinkulu zokulahlekelwa isisindo.
Ama-avocado acebile ngama-acid e-monounsaturated fatty acids, i-potassium, ama-phytochemicals, i-potassium, kanye nemicu yokudla, konke okuholela ekwehliseni i-BMI, isisindo somzimba esiphansi kanye no-waistline ophansi futhi omncane.
Ngokusho kocwaningo olushicilelwe ku Ijenali Yezempilo, i-oleic acid ku-avocado ingasiza ekunciphiseni ukudla ngokwemvelo futhi ngaleyo ndlela ibe nomthelela ekwehliseni isisindo.
Ezifundweni zezilwane, ucwaningo lukhombisa ukuthi i-Oleic acid iguqulwa ibe yi-OEA (i-oleoylethanolamide) ohlelweni lwesisu. I-OEA, uhlobo lwe-hormone enamafutha e-lipid yaziwa ngokwenza kusebenze ama-neurons akhulisa ukusutha nokuzizwa kugcwele.
Kale
I-Kale, ingxenye yohlaza olunamaqabunga kungenye futhi ukudla okuhle kakhulu kokunciphisa isisindo.
I-Kale ishajwa ngenqwaba yezakhamzimba ezinciphisa isisindo ezinjengeVitamin C neCalcium.
Ngaphandle kwesici sokudla, i-kale inikeza indlela enhle yokwandisa ivolumu yokudla kwakho, ngaphandle kokukhulisa ama-calories noma amafutha.
Isimo samandla aphansi samandla we-kale sikwenza udle amakhalori ambalwa, ngakho-ke, kuzokwenza njalo
ukugqugquzela ukulahleka kwesisindo okukhulu.
Apples
I-Apple Pectin, etholakala esikhunjeni se-apula idlala indima ebalulekile ekunciphiseni kwakho isisindo. I-pectin ibophezela emanzini emzimbeni wakho futhi ivimbela amaseli ekungeniseni amafutha.
Futhi, njenge-kale, ama-apula acebile ku-fiber, okusho ukuthi kuzothatha isikhathi eside ukugaya, futhi ngaleyo ndlela kukugcine ugcwele isikhathi eside.
Ngaphandle kohlobo lwe-fiber ephezulu, ama-apula anezakhiwo ze-antioxidation futhi angavikela ngempumelelo isifo se-metabolic syndrome.
Isithelo segilebhisi
I-Grapefruit isithelo esivuthayo esishisa amafutha esiqukethe isakhi esaziwa ukwehlisa i-hormone yokugcina ama-insulin.
Ngokusho kwe- health.com, ukudla uhhafu walesi sithelo ngaphambi kokudla ngakunye kungakusiza ekulahlekelweni yiphawundi ngesonto, ngaphandle kokushintsha indlela odla ngayo.
Ngokwengeziwe, ngokwakhiwa kwamanzi okungama-90%, isithelo samagilebhisi sisebenza njengesicindezeli sesifiso semvelo.
Umugqa Ongezansi
Akusadingeki wenze izinyathelo ezinqala zokukhipha iphawundi elengeziwe. Nakisisa ngokukhethekile ekudleni kwakho, bese wenza iphuzu lokufaka ukudla okungenhla kwesisindo ekudleni kwakho namuhla.