Iziphuzo ezishisa amafutha: izinganekwane eziphikisayo, izinzuzo zangempela, nezindlela zokupheka ezinamakhalori aphansi

Izwe leziphuzo ezishisa amafutha ligcwele izithembiso ezimangalisayo: kusukela ekunciphiseni isisindo ngokuphazima kweso kuya ekujabuleleni inani elicacisiwe ngaphandle komzamo. Kodwa ingabe lezi ziphuzo eziyisimangaliso nezindlela zokupheka ziyasebenza ngempela? Okungokoqobo kugcwele ukungaqondi kahle kanye nezinganekwane okufanele zilungiswe, ikakhulukazi uma ufuna ukwehlisa isisindo noma uphile impilo enempilo ngaphandle kokufaka impilo yakho engcupheni.

Kulesi sihloko uzothola Ukubheka okuphelele nokunemininingwane eminingi kwezinganekwane, izinzuzo zangempela, nezindlela zokupheka zeziphuzo ezinamakhalori aphansi Nakuba zingakuphelezela ohambweni lwakho lokulahlekelwa isisindo, kufanele njalo zibe yingxenye yendlela ebanzi nenengqondo. Sizophinde sikubonise ukuthi ungakusebenzisa kanjani ukudla okungcono kakhulu, ukujima, nesayensi ukuze ulahlekelwe ngamafutha ngaphandle kokuwela ogibeni noma emikhiqizweni eyisimangaliso.

Ingabe kukhona ngempela ukudla noma iziphuzo ezishisa amafutha?

Eminyakeni yamuva nje, umqondo "wokudla okushisa amafutha" kanye "neziphuzo eziyisimangaliso" ungene ezingxoxweni eziningi nosesho lwe-inthanethi. Nokho, Isayensi icacile: akukho ukudla okukodwa noma isiphuzo esingancibilikisa amafutha omzimba ngokuqondile noma kuphela.Amafutha omzimba 'awashi' ngomlingo; kunalokho, isetshenziswa njengomthombo wamandla lapho kukhona ukushoda kwekhalori okuqhubekayo.

Ukudla okuningi neziphuzo, ikakhulukazi lokho okunama-kilojoule aphansi kanye ne-fibre ecebile noma izinto ezithile ezifana nama-polyphenols, kungakusiza uzizwe ugcwele futhi uthuthukise izinqubo ze-metabolic. Kodwa Okuwukuphela kwendlela yokulahlekelwa ngamafutha kusewukusebenzisa amakhalori amaningi kunalawo owadlayo, ngokufanelekile ukuhlanganisa ukudla okunempilo kanye nokuvivinya umzimba okuvamile.Ukukholelwa ezinqamulelini kuholela kuphela ekukhungathekeni ngisho nasezingcupheni zezempilo.

I-athikili ehlobene:

Ukusebenza Kokushisa Amafutha: Amasu Okunciphisa Isisindo Usuka Ekhaya

Izinganekwane ezivamile mayelana neziphuzo ezishisa amafutha kanye nemikhiqizo

Kunenqwaba yemiyalezo nezikhangiso ezithembisa ukucekela phansi amafutha: "Yehla ngamakhilogremu angu-5 ngeviki", "yehlisa isisindo ngaphandle kokuzikhandla", noma imikhiqizo ethi inciphisa amayintshi okhalweni lwakho ngokuyithatha njeAkukhona nje ukuthi ziyadukisa, kodwa futhi zingaba yingozi futhi zidale ukulindela okungamanga.

• Ukudla okuyisimangaliso neziphuzo ezeqisayo: Izidlo ezikhawulela kakhulu, iziphuzo ezidabukisayo eziyisimangaliso noma ama-smoothies 'e-thermogenic' angafinyelela ukulahlekelwa okusheshayo koketshezi noma imisipha, kodwa Behluleka ukushisa amafutha ngendlela efanele. Ngaphezu kwalokho, zivame ukuholela kumphumela wokuphindaphinda kanye nokushoda kokudla okunomsoco.
• Imikhiqizo ekhanyayo noma engenawo amafutha: Ukudla okuningi okunamafutha aphansi noma 'okudla', okuhlanganisa iziphuzo, kunama-calories ambalwa kunezinhlobo zako zangempela, kodwa Lokho akusho ukuthi ungazithatha ngaphandle komkhawulo.Abanye abantu banxephezela ukuntuleka kwamafutha ngoshukela owengeziwe noma isitashi, okwandisa ukudla kwabo kwekhalori.
• Susa amaqembu okudla: Ukugwema okusanhlamvu, izithelo, noma amafutha anempilo ngenxa yokwesaba ukukhuluphala kuyiphutha. Okusanhlamvu okuphelele, izithelo, noma amafutha ekhwalithi angaba yingxenye yokudla okulinganiselayo, ngisho nalapho umgomo uwukunciphisa umzimba..

Iqiniso yilokho Ayikho indawo yomzimba lapho ungashisa khona amafutha endaweni ngokuphuza isiphuzo esithile.Umzimba unquma ukuthi uzohlanganisa kuphi amafutha ngokusekelwe ezintweni eziningi, okuhlanganisa ufuzo kanye nohlobo lokuzivocavoca okwenziwe.

Izisekelo Zangempela Zokulahlekelwa Kwamafutha

Inqubo yokulahlekelwa amafutha omzimba ilula kakhulu futhi ayimfihlakalo kunalokho esivame ukutshelwa. Iqukethe dala ukushoda kwekhalori (udla ama-calories ambalwa kunalawo owasebenzisa nsuku zonke), futhi ukuze ufeze lokhu awudingi ukuphendukela emikhiqizweni yomlingo, kodwa kunalokho inhlanganisela enengqondo yalokhu:

• Ukudla okulinganiselayo, okucebile ngezithelo, imifino, amaprotheni mafutha, okusanhlamvu, okusanhlamvu.
• Ukwehliswa okuqhubekayo kwama-calories, ukubeka phambili ikhwalithi kunobuningi.
• Ukuzivocavoca kwe-Aerobic nokuqeqeshwa kwamandla ukugcina noma ukwandisa isisindo semisipha, okubuye kukhulise izindleko ze-caloric zansuku zonke.
• Ukuphumula nokulawula ukucindezeleka, izici eziyinhloko futhi ekulawulweni kwemetabolism kanye nesifiso sokudla.

Iziphuzo ezinekhalori ephansi noma iziphuzo ezinezakhiwo ezithile ingahambisana futhi yenze kube lula inqubo, kodwa azilokothi ziyimbangela yokushiswa kwamafutha okuqondile.

I-athikili ehlobene:

Shisa amafutha ngokuzivocavoca ngezintambo: izinzuzo kanye nezinqubo eziqondile

Izinzuzo zezinye iziphuzo nokudla ekunciphiseni isisindo

Nakuba zingekho iziphuzo eziyisimangaliso, singakwazi ukubona iziphuzo ezithile nokudla okusiza ukulawula isifiso sokudla, ukulawula i-glucose noma ukwandisa kancane ukusetshenziswa kwekhalori, ngaleyo ndlela kube nesandla ekulawulweni kwesisindo ngokuphumelelayo:

• Itiye elihlaza nekhofi: Kokubili kuqukethe i-caffeine nezinhlanganisela ezifana nama-catechin (uma kuyitiye eliluhlaza) lokho ingakhuphula i-metabolism ngokulinganiselaBaphinde bakhuthaze ukugqugquzelwa kwama-fatty acids, nakuba umphumela unesizotha futhi uncike ekubekezeleleni komuntu ngamunye kwe-caffeine.
• Ukufakwa kwe-ginger: Kudliwe kushisa noma kubanda, ijinja inomphumela we-thermogenic omnene kanye nezindawo zokugaya ukudla, okusiza ukunciphisa ukuqunjelwa kanye nesifiso sokudla.
• Amanzi abandayo: Phuza amanzi anele ngaphambi kokudla Kuyasiza ukufaka amanzi futhi kungasiza ukungenisa kwekhalori emaphakathi.Kuyisisekelo sanoma yisiphi isiphuzo esinempilo sokulahlekelwa isisindo.
• Iziphuzo nge-citrus, ikhukhamba noma i-mint: Ukwengeza izingcezu zalezi zithelo noma amakhambi emanzini akho kuwenza athandeke kakhudlwana, okusiza ekwandiseni amanzi kanye nokuhlinzeka ngama-micronutrients angenawo amakhalori.

Kufanele kukhunjulwe lokho Ukusetshenziswa kwalezi ziphuzo kufanele kuhambisane nemikhuba enempilo ngokujwayelekileAzikho usizo uma okunye ukudla kuyi-caloric noma kungalingani.

Amaphutha ajwayelekile nokuthi ungawagwema kanjani

• Ukweqa ukudla ngethemba lokuthi kuzoshisa amafutha amaningi: Lo mkhuba ngokuvamile uba nomthelela ophambene: Indlala iyanda futhi kunomkhuba wokudla ngokweqile ekudleni okulandelayo.. Ngaphezu kwalokho, kuhlotshaniswa namathuba aphezulu okukhuluphala kulabo abangadli ukudla kwasekuseni.
• Ukukholelwa ukuthi imikhiqizo yokudla ayikwenzi ukhuluphale: Ngisho nokudla okubhalwe ukuthi 'akunashukela' noma 'ukukhanya' kungaba namakholori amaningi uma kusetshenziswe ngokweqile.
• Ukulinganisa ngokweqile amandla ezithasiselo kanye ne-thermogenics: 'Izimbawula' zezentengiselwano zingasheshisa i-metabolism okwesikhashana, kodwa Abanakho ukusekelwa kwesayensi ngemiphumela yesikhathi eside futhi kungaba yingozi uma bengasetshenziswa ngaphansi kokuqondisa kochwepheshe..

Isihluthulelo siwukulinganisela, ukuhlukahluka nokuvumelana.Izinguquko ezisheshayo noma izinqumo ezeqisayo azivamile ukukhiqiza imiphumela ehlala njalo.

Izindlela zokupheka ezilula zeziphuzo ezinekhalori ephansi ezisiza ekunciphiseni isisindo

Uma ufuna ukufaka iziphuzo eziqabulayo, ezilula ohlelweni lwakho lwansuku zonke ezisiza ukuthuthukisa ukugeleza kwamanzi kanye nenhlalakahle yokugaya ukudla, zama lezi zinketho ezilula:

Ukumnika i-ginger ebandayo

• 500 ml wamanzi
• Ucezu lwempande ye-ginger (egayiwe noma esikiwe)
• iqhwa ukunambitha
• Amaconsi ambalwa kalamula noma i-mint (uma uthanda)

Bilisa amanzi bese wengeza i-ginger, uyeke ithambe cishe imizuzu eyi-10. Cindezela, uphole, futhi uphake phezu kweqhwa. Ungafaki ushukela; uma ufuna ukuthinta okumnandi, sebenzisa uju oluncane lwemvelo ngezikhathi ezithile..

Itiye eliluhlaza eliqhwaziwe elineminti

• 1 isikhwama setiye oluhlaza
• 200 ml wamanzi
• Amaqabunga eminti ambalwa amasha
• I-Ice

Lungiselela itiye eliluhlaza njengenjwayelo futhi uliyeke lipholile. Engeza iqhwa ne-mint ukuze uthole ukuqabuleka okwengeziwe.

Ikhukhamba kanye nemon enongiwe amanzi

• 1 ilitha lamanzi
• 1/2 ikhukhamba, lisikiwe kancane
• 1 ilamula, lisikiwe
• Amanye amahlamvu eminti

Vumela izithako zihambe emanzini amahora ambalwa esiqandisini ukuze uthuthukise ukunambitheka. Iphelele ukuphuza usuku lonke futhi ugweme isilingo seziphuzo ezibandayo ze-caloric.

Ukudla okunekhalori ephansi kanye nendima yabo ekudleni okushisa amafutha

Okunye ukudla, ngenxa yokuqukethwe kwamandla aphansi kanye nomphumela wokusuthisa, kungasiza ekufinyeleleni ukushoda kwekhalori okudingekayo ukunciphisa amafutha omzimba. Lokhu akusho ukuthi "bashisa amafutha" ngokuqondile, kodwa kunalokho basiza ukulawula indlala futhi bagweme ama-calories amaningi.:

• Isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, isipinashi, ulethisi kanye neminye imifino enamaqabunga aluhlaza: Amakhalori ambalwa kakhulu namandla asuthisayo aphezulu ngenxa ye-fiber namanzi ayo.
• Izithelo ezifana nama-apula, i-grapefruit, noma amajikijolo: Aphansi kakhulu ngamakhalori kanye ne-fiber namanzi amaningi.
• Amaprotheni angenalutho (inkukhu, i-turkey, inhlanzi emhlophe, i-tofu): Okubalulekile ekugcineni imisipha yemisipha ngesikhathi sokulahlekelwa isisindo nokulawula isifiso sokudla.
• I-Legumes: Umthombo wamaprotheni emifino kanye nefayibha emunca kancane.
• Izinhlamvu eziphelele: Athuthukisa ukusutha futhi anikeze ama-micronutrients abalulekile.

Ungakukhohlwa lokho Inhlanganisela ehlukahlukene kanye nebhalansi yalokhu kudla ibalulekile ukumboza izidingo zakho zamavithamini, amaminerali kanye namandla.Akukho ukudla okukodwa okuyoba nomphumela oyisimangaliso.

Indima yomsebenzi womzimba kanye nemisipha ekushiseni amafutha

Ukuzivocavoca njalo kubaluleke kakhulu, uma kungenjalo, kunokudla kokushiswa kwamafutha. Ukuqeqeshwa kwamandla kusiza ukulondoloza nokuthuthukisa imisipha yemisipha, okwandisa izindleko zamandla ngisho nalapho uphumule.Ngakolunye uhlangothi, ukuzivocavoca kwenhliziyo kusiza ukusetshenziswa kwekhalori futhi kuthuthukisa impilo ye-metabolic.

• Hlanganisa izivivinyo zokumelana (izisindo, amabhande okunwebeka, ama-calisthenics) ne-cardio (ukuhamba ngokushesha, ukugijima, ukubhukuda noma ukuhamba ngebhayisikili) ukuthola imiphumela engcono kakhulu.
• Okungenani izinsuku ezingu-2-3 ngesonto zokuqeqeshwa kwamandla kunconywa, kanye namahora angu-2,5 kuya kwangu-5 ngeviki omsebenzi we-aerobic omaphakathi.
• Ungakhathazeki ngenganekwane 'yokuba nemisipha kakhulu'; Kudingeka ukuqeqeshwa okunamandla kakhulu futhi isikhathi eside ukuthuthukisa imisipha emikhulu.

I-athikili ehlobene:

Yini okufanele udle ukushisa amafutha?

Impumelelo yesikhathi eside: amathiphu ayisisekelo namasu

Ukuze uzuze ukulahlekelwa kwamafutha okunempilo, okuhlala njalo, kufanele ugxile kulokhu:

• Hlela ukudla futhi ugweme izilingo ngokuxhamazela, ikakhulukazi ezimweni zokucindezeleka noma ukukhathala.
• Lala okungenani amahora angama-7-8 ngosuku, njengoba ukuntuleka kokuphumula kukhuthaza ukuqoqwa kwamafutha.
• Ukucindezeleka kokulawula, njengoba amazinga aphezulu e-cortisol akhulisa isifiso sokudla futhi akhuthaze amafutha esiswini.
• Gwema imikhiqizo esetshenzwe kakhulu, amaswidi, utshwala nokudla okusheshayo, enikeza ama-calories amaningi angenalutho.
• Phuza amanzi amaningi futhi unciphise usawoti ukunciphisa ukugcinwa koketshezi futhi kukhuthaze ukuqedwa kobuthi.

Izinganekwane okufanele uzishiye ngemuva uma ufuna ukushisa amafutha

• Ayikho into ebizwa ngokuthi 'amafutha aphenduke imisipha': Ziyizicubu ezihlukene, kodwa ukuthola imisipha kukusiza ukuba ushise ama-calories engeziwe futhi uthuthukise ukubukeka kwakho ngokomzimba ngisho noma isisindo sakho singashintshi kakhulu.
• 'Amafutha asendaweni' awakhishwa kuphela engxenyeni eyodwa yomzimba: Umzimba ushisa amafutha ngendlela evamile, ethonywa ikakhulukazi imikhuba yakho kanye nofuzo.
• Ukudla okunekhalori ephansi kakhulu kungase kungabi namphumela: Umzimba uvame ukunciphisa i-metabolism futhi ulahlekelwe imisipha, okwenza kube nzima ukulahlekelwa amafutha esikhathini esiphakathi.

Ukuthintana nochwepheshe bezempilo uma ukhuluphele kakhulu noma ukhuluphele kuyanconywa njalo. Gwema ukwelapha okuyisimangaliso, amabhaluni esisu, nezinye izindlela ezihlaselayo uma zingaboniswanga esimweni sakho esithile.

Iziphuzo ezishisa amafutha, ngokwazo, aziwona ukhiye womlingo wokulahlekelwa isisindo, kodwa uma uzihlanganisa ekudleni okulinganiselayo futhi uhambisane nenqubo ngokusebenza ngokomzimba kanye nemikhuba emihle, zingavula indlela eya enguqulweni yakho engcono kakhulu. Khetha ngokucophelela lokho okudlayo nokuphuzayo, zazise kahle, ungakhohliswa izithembiso eziyize futhi unakekele impilo yakho njengento yokuqala. Angamathuluzi angcono kakhulu okubona imiphumela futhi uzizwe umuhle ngaphakathi nangaphandle.