Zakudya 10 zomwe zimafulumizitsa kagayidwe kanu kangapo

Nthawi zambiri, kutopa kwambiri, kulemera thupi lonse komanso kunenepa kwambiri ndi chizindikiro cha kuchepa mphamvu kwa thupi. Monga lamulo, kuchuluka kwa metabolic kumatha kudalira chibadwa. Koma ngakhale izi zili bwanji, kagayidwe kake kamatha kuthandizidwa ndikumangotenga masewera olimbitsa thupi, kuyenda mlengalenga tsiku lililonse, kudya pafupipafupi komanso pang'ono, komanso kubweretsanso zakudya zopatsa thanzi muzakudya zanu.

Chifukwa chake muyenera kufulumira kagayidwe

Mwamphamvu kagayidwe, thupi limalandira mphamvu kuchokera kuzinthu zomwe zidadyedwa ndipo zimadutsa mwachangu zofunikira zonse pama cellular.

Kuthamanga kagayidwe ka mankhwala kagwiritsidwe ntchito kafulumira kumathandizira kuchepa thupi ndikuchotsa poizoni m'thupi, zomwe zimathandizira kusintha mawonekedwe, khungu ndi tsitsi. Ndi metabolism yofulumira, sizikhala zovuta kukwaniritsa zotsatira zowoneka komanso zosasunthika mukachepetsa thupi, zithandiza kupeza mgwirizano mthupi ndikupeza thanzi labwino kwanthawi yayitali.

Katundu Wofulumira wa Metabolism

Madzi amafulumizitsa kagayidwe

Ndikusowa kwa madzi mthupi, njira za metabolic zimachepetsa nthawi yomweyo, mchere, poizoni umasonkhana, njira zamkati zimayamba kuchepa, komanso zinthu zovulaza thupi lathu.

Kuthetsa madzi m'thupi ndi mdani wa metabolism komanso bwenzi la mapaundi owonjezera. Magalasi angapo patsiku lamadzi akumwa abwino athetsa vutoli.

Zipatso ndi zipatso

Zipatso ndi zipatso zimakhala ndi mavitamini ambiri, fiber, chakudya, zomwe zimapangitsa kagayidwe ndipo ndizowotchera mafuta, zimatha kudyedwa osaganizira zovulaza matendawa.

Muli shuga wachilengedwe, yemwe amathanso kudya chakudya chamafuta komanso mafuta ngati mukufuna kudya chiphuphu chopatsa mphamvu. Ndikofunikira kuyang'anitsitsa:

Osati malo omaliza pazopindulitsa pamndandandawu omwe amakhala ndi mabulosi, makamaka mabulosi akuda, kiranberi, mabulosi akutchire.

Pakati pawo, ndikofunikira kuwonetsa "akatswiri" angapo omwe angathandize kuthamanga kwa metabolism munthawi yochepa:

• Selari, sipinachi, katsitsumzukwa,
• Nyemba
• Zukini, nkhaka.

Masamba, makamaka omwe alembedwa, ali ndi index yotsika ya glycemic, zomwe zikutanthauza kuti kupeza mapaundi owonjezera pomawadya ndizosatheka.

Mapuloteni: nyama ndi nsomba zochepa

Zinthu zomwe zimakhala ndi mapuloteni ambiri zimayenera kupezeka m'zakudya zokha kuti zitha kufulumizitsa kagayidwe, komanso kusunganso magwiridwe antchito a thupi, chifukwa mapuloteni ndi chinthu chofunikira kwambiri pakulimbitsa thupi.

Popanda mapuloteni, komanso opanda madzi, ndizosatheka kugwira ntchito zofunika munthawi ya ma cell.

Zakudya zofunikira zomanga thupi zimapezeka munyama, nsomba ndi mazira.

• Nkhuku, bakha,
• Nkhumba yoyenda ndi ng'ombe,
• Mtundu wopanda khungu
• Ng'ombe.

Mazira ndi abwino kwa nkhuku ndi zinziri.

1. Tsabola wotentha

Kafukufuku awonetsa kuti kugwiritsa ntchito tsabola wotentha kumathandizira kagayidwe ka 25%.

Chowonadi ndi chakuti zokometsera zakudya zimatipangitsa kuti tizi thukuta kwambiri kuposa masiku onse. Izi zikuchitika capsaicin - phula lomwe limakhudza ma receptor a thupi. Zimawonjezera magazi ndi kagayidwe, zimapangitsa kuti thupi lanu lizitentha mafuta mwachangu kwambiri.

Ndiye ndingapeze kuti capsaicin? Mutha kuwapeza mumitundu yonse ya tsabola wotentha, monga tsabola, jalapenos, tsabola wa cayenne, etc.

2. Mbewu zonse: oatmeal ndi mpunga wopanda bulawuni

Pazakudya zopatsa thanzi, mbewu ndi tirigu zosiyanasiyana zimakhalapo nthawi zonse. Ndipo pali zifukwa zake. Mbewu zonse, monga tirigu, oats, mpunga kapena chimanga, zimakhala ndi michere yambiri komanso michere yambiri, yomwe imathandizira kagayidwe ka magazi ndikupangitsa kuti insulini izikhala yolimba.

Koma kumbukirani kuti misempha yotsika ya insulin ndi yoyipa chabe chifukwa thupi limakwera kwambiri. Chifukwa izi zimapangitsa kuti thupi lizisunga mafuta. Chifukwa chake, monga akunenera, chilichonse ndichabwino pamlingo, mutha kuwonjezerapo ndi zakudya zopatsa thanzi.

Zinthu zothandiza kuchepetsa thupi zomwe zimathandizira kagayidwe

Ngati mumatsatira zakudya zoyenera ndikugwira ntchito pafupipafupi kapena mumangoyenda pang'ono, koma komabe samataya thupi, mwachangu momwe mungafune, yeserani kufulumizitsa kagayidwe kake pophatikiza zakudya zotsatirazi (ndi zakumwa) muzakudya zanu.

Muyenera kuti mwawerengapo kangapo ndipo mukudziwa kuti madzi ndi ofunika kwambiri kuti achepetse thupi. Titha kunena kuti ichi ndiye chofunikira kwambiri pazakudya zilizonse zathanzi. Mwa njira, mukukumbukira njira yamadzi kuchokera ku chemistry? ...

H2O yakale yabwino sikuti imangokukwaniritsani pakakhala chinyengo cha njala. Madzi amathandizanso kuwotcha ma calories.

US National Institute of Health mu kafukufuku wina adawonetsa kuti kumwa malita 0,5 okha a madzi kumatha kuwonjezera kagayidwe ndi 24% - 30%, pofika pafupifupi maola 1.5.

Chifukwa chake, mutha kuyesera kumwa kuchuluka kwa madzi musanadye, theka la ola musanadye. Ena amati kwa anthu ena izi zimakuthandizani kuti muchepetse 44% yolemetsa kwakanthawi kwamasabata 12 kuposa anthu amene alibe.

Kuphatikiza pakuwotcha mafuta anu, madzi amathandizira kuzindikira kwanu, chifukwa chake musagwiritse ntchito molakwika.

2. tiyi wobiriwira

Tiyi wobiriwira ndi imodzi mwa zakumwa zomwe ndimakonda kwambiri. Zikafika poti muchepetse kunenepa, adandithandiza 100%. Ichi ndi chimodzi mwakumwa zabwino kwambiri zamafuta oyaka.

Mwachitsanzo, tsamba la tiyi limati pamitundu yambiri ya tiyi. tiyi wobiriwira wa kuchepa thupi ndiothandiza kwambiri. Imasintha kagayidwe kazinthu, imathandizira njira zama metabolic ndikuchotsa poizoni ndi poizoni m'thupi. Chifukwa chake, kulemera kumachepetsedwa mwachilengedwe popanda kuvulaza thanzi ngakhale kupindula.

Amadziwikanso kuti njira yochepetsera thupi tiyi wobiriwira imachitika osati chifukwa cha kagayidwe kakang'ono. Tiyi yobiriwira imachotsa madzimadzi owonjezera kuchokera mthupi kudzera modabwitsa.

Zachidziwikire, ndikhala wowona mtima, tiyi sichingakuthandizeni kuwotcha mafuta ambiri, koma zowonjezera zopatsa mphamvu 50 mpaka 60 ndizosavuta. Ndipo molumikizana ndi zakudya zina zomwe zimayaka mafuta, njirayi imathandizira kwambiri.

Malinga ndi moyo, tiyi wobiriwira amakhala ndi ma catechins. Awa ndi ma antioxidants olimba kwambiri ochokera kumbewu, omwe samangowonjezera kagayidwe kake, komanso ofunikira kupewa matenda ambiri amitsempha yamagazi, mtima ndi ena.

Tiyi wobiriwira ndi chakumwa chofunikira pakukonzanso thanzi lonse komanso kuchepetsa kunenepa!

Aliyense wokonda khofi wa kofi tsopano amalumphira chisangalalo. Izi zikuwoneka ngati zomwe tikufuna. Kupatula apo, caffeine imathandizira kuwonjezera kagayidwe.

Awa ndi kumwa chabe komwe kumakupatsani mwayi wothamangitsira kagayidwe mwachangu momwe mungathere m'mawa.

Ndipo pali umboni wa izi ...

Kafukufuku wochokera ku American Journal of Clinical Nutrition adawonetsa kuti caffeine mu khofi imakulitsa metabolism osati mwa iwo onenepa kwambiri, komanso mwa iwo omwe alibe matenda.

Zachidziwikire kuti khofi nthawi zina imakhala yabwino. Komabe, musakhale akhama. Pali mikangano yambiri yokhudza khofi yomwe mungamwe patsiku, koma palibe chitsimikiziro chokwanira chomwe chidapezeka.

Inemwini, ndakhazikitsa chizolowezi - makapu awiri a khofi atatu pa sabata. Wina akhoza kumwa khofi wowonjezera. Koma zikuwoneka kuti muyenera kuganiza kuti zoposa chikho chimodzi patsiku ndizovulaza. Ngati muli ndi kafukufuku pa nkhaniyi, siyani ndemanga m'munsimu.

Ndipo kumbukirani chinthu chachikulu, ngati tikulankhula kale za khofi ngati mankhwala abwino, ndiye kuti simuyenera kuphatikiza zakumwa zina za khofi zodzazidwa ndi shuga ndi zina zowonjezera mndandandandawu wazinthu zabwino. Sangoleketsa njira yanu yochepetsera thupi, komanso zimakhudza thanzi lanu.

4. Zonunkhira

Kudya tsabola wa tsabola kumatha kusunthisa thupi lanu pansi.

Tsabola uyu, kafukufuku wambiri akuti, ali ndi chinthu chotchedwa capsaicin, chomwe chatsimikiziridwa kuti chithandiza kuchepetsa chilimbikitso ndikuwonjezera kuyaka kwamafuta.

Izi zimagulitsidwa ngakhale mu mawonekedwe a zowonjezera ndipo ndizophatikiza wamba pazakudya zambiri zamagulu ogulitsa.

Kafukufuku wina adawonetsa kuti kudya gramu imodzi yokha ya tsabola wofiyira wocheperako kumachepetsa chilimbikitso komanso kumawonjezera kuyaka mafuta mwa anthu omwe samadya pafupipafupi.

Komabe, iwo omwe amadya nthawi zambiri alibe zotsatira. Kuphatikiza pa izi, zowona zambiri zinaonedwa kuti chakudya cha zonunkhira ndizothandiza kwambiri pamtundu wa m'mimba ndikutsuka matumbo mwachangu.

Ndikulimbikitsanso kuti ndidziwe zambiri zamankhwala onse azakudya za zonunkhira ndikumvetsetsa chifukwa chake zakudya zazonunkhira ndizabwino kwambiripi lanu.

5. Broccoli

Broccoli ndi chisankho chabwino kwambiri chochepetsa thupi.

Ndi chifukwa chakuti masamba opachikidwawo ali ndi zopatsa mphamvu zochuluka kotero kuti simungathe kuzikomera. Koma sindiwo mwayi wokhawo womwe mumapeza mukamadya masamba awa.

Ili ndi michere yambiri. Lili ndi CHIKWANGWANI, chomwe chimapangitsa kuti mukhale ndi satiety yambiri. Komanso ma micronutrients ena a brccoli amapangitsa kuti malonda akhale othandiza kwambiri pakuchepetsa thupi.

Monga amanenera amoyo, pali zambiri zomwe zikuwonetsa zomwe zili ma phytochemicals omwe amatha kutentha mafuta.

Koma chosangalatsa ndichakuti, chikho chimodzi chosaneneka cha broccoli chosaphika chimakhala ndi ma calories 30 okha. Pomwe chiwerengero chomwecho cha broccoli chophika chimakhala ndi ma calories a 54. Kuphatikiza apo, broccoli yaiwisi idzakupatsirani mokwanira mavitamini C ndi K.

Ndiwonso gwero labwino la folic acid, vitamini A, vitamini B-6 ndi ena. Iye ndi wokongola.

Ndikupangizanso kuti muwerenge nkhani yokhudza zabwino za broccoli ndi zovulaza zina mwa inu. Fotokozani.

6. Mafuta a kokonati

Kumbukirani, osati kale kwambiri tidatsimikizira nanu kuti mafuta a kokonati ndi imodzi mwamafuta abwino kwambiri az masamba. Ili ndi mafuta ambiri athanzi, omwe amatha kukweza metabolism yathu pamlingo watsopano wonse.

Chifukwa chake, ngati mukufuna kuwonjezera kagayidwe kanu, sankhani mafuta a kokonati. Monga taonera, mafuta a kokonati samatulutsa mafuta a carcinogen mukamawotcha, zomwe zimakuthandizani kuti muchepetse kunenepa kwambiri.

Kafukufuku m'modzi adatsimikizira kugwira ntchito kwake. Chifukwa chake otenga nawo mbali (anthu 31), omwe amamwa mafuta a kokonati m'malo mwa mafuta a azitona kwa masabata 16, adawotcha mafuta ambiri kuzungulira m'mimba mwawo momwe sakanakhalira.

Ngati mukukhudzidwa kwambiri pankhani yochepetsa thupi, muyenera kuganizira mafuta amtunduwu pakuphika kukhitchini kwanu.

Komanso pezani momwe mafuta a kokonati amakhalanso othandiza ndi chifukwa chake chipatso cha mtengo wamoyo ...

Avocado ndi m'modzi mwa oimira mitundu yapadera yazipatso.

Ngakhale zipatso zambiri zimakhala ndi shuga komanso chakudya chochuluka, mapeyala amadzaza ndi mafuta athanzi.

Muli wolemera kwambiri mu oleic acid, womwewo mafuta omwe maolivi ali nawo.

Ngakhale zimakhala ndi mafuta, avocados amakhalanso ndi madzi ambiri. Chifukwa chake, osati onenepa ngati mafuta. ... 🙂

Ma Avocados ndi abwino monga othandizira pa saladi. Kafukufuku wambiri akuwonetsa kuti mafuta ake amatha kukuthandizani kuti muchepetse michere yambiri kuchokera kumasamba, omwe amaphatikizidwa mu saladi pa 2.6 kapena ngakhale 15.

Avocados ilinso ndi michere yambiri yofunika, kuphatikizapo fiber ndi potaziyamu, zomwe ndi zabwino kwa mtima ndi mitsempha yamagazi.

Mukufuna kudziwa momwe mungagwiritsire ntchito avocados ochulukirapo? Pangani smoothie ...

Nayi nkhani zofananira:

Kodi kagayidwe ndi chiyani?

Chilichonse chomwe timachita m'moyo wathu chimapukusidwa - njira zam kemikali ndi mphamvu mthupi zomwe zimayang'anira ntchito yodziwikiratu komanso kubereka. Zimachitika pakati pa madzi am'mimba ndi maselo pawokha. M'mawu osavuta, chifukwa cha kagayidwe kazinthu, munthu amatha kuzolowera pafupifupi chilichonse chakunja, komanso kuchira pambuyo poti achitapo kanthu.

Pa moyo, magawo angapo ofunikira a metabolism amachitika:

• kudya chakudya mthupi komanso kusweka kwake kukhala michere yothandiza m'thupi,
• kusintha kwa michere yofunika kwambiri yomwe imalowa m'mitsempha yamagazi ndi magazi,
• kugwiritsa ntchito michere, kuchotsedwa kwawo, kumasulira kukhala mphamvu,
• kukodza, kusiya, kupukusa zinthu kuchokera kutuluka thukuta.

M'moyo watsiku ndi tsiku, kagayidwe kamagwira ntchito yofunika kwambiri: imabwera pamene mwamuna kapena mkazi akufuna kuchepetsa thupi. Inde, ndi zakudya zabwino komanso moyo wabwino, palibe chomwe chingakhale bwino. Kupanda kutero, kagayidwe kolakwika kamayambitsa magawo osiyanasiyana a kunenepa, mavuto azaumoyo, kotero kudyetsa chakudya ndi gawo lolimba lomwe limabweretsa thanzi.

Momwe mungakulitsire kagayidwe

Aliyense ayenera kuwunika momwe kagayidwe kachakudya mthupi kamagwirira ntchito, chifukwa njirayi imakhudza zinthu zambiri m'moyo, kuphatikiza momwe muliri. Munthu yemwe ali ndi metabolism yabwino sadzavutika ndi kunenepa kwambiri, chifukwa zinthu zomwe amamwa, chifukwa cha njira zamakanidwe amakanidwe, zimaswedwa mwachangu ndikusinthidwa kukhala mphamvu yangwiro. Izi zikutanthauza kuti munthuyu adzakhala ndi mphamvu komanso thupi lochepa thupi.

Ngati mukuwona kuti chakudya chilichonse chimadzipangitsa nokha, ndiye chifukwa chake muyenera kuganizira momwe kagayidwe kake kamagwirira ntchito. Njira yabwino ndikuyendera katswiri yemwe, atapanga mayeso angapo, akuuzani za nuances onse, kenako ndikupangira njira yofulumizitsira kagayidwe kachakudya. Njira ina ndikugwiritsa ntchito malangizo ochepa momwe mungakulitsire kagayidwe. Pali njira zingapo zochitira izi:

• Masewera, makamaka othamanga. Kuthamanga - kutentha bwino mafuta, kumathandizira kagayidwe. Ngati mumathamangira m'mawa, pamenepo machitidwe a thupi adzagwira ntchito mpaka madzulo, kuti musachite mantha ndi sangweji yowonjezera yomwe idadyedwa.
• Zakudya zoyenera. Ichi ndiye maziko a metabolism yabwino. Zakudya za thanzi kwambiri mukamadya, zimakonzedwa bwino. Iwalani za zakudya zama calorie ochepa: kuti mumve bwino muyenera kudya kwambiri monga thupi lanu limafunikira, chakudya choyenera chokha.
• Madzi. Ndikofunika kumwa madzi pafupipafupi, ndibwino ngati ali ndi mchere.
• Pumulani. Yesani kugona nthawi zonse ndikupewa kupsinjika, makamaka kwa azimayi.

Momwe mungadye kuti muchepetse kagayidwe

Kudya kwa metabolism kumakhala ndi gawo lofunikira kwambiri kwa amayi ndi abambo, chifukwa zomwe mumatumiza mkamwa mwanu zimadutsa njira zamkati mwanu. Ndikofunikira kuti musamangosankha zogulitsa, komanso kuzigwiritsa ntchito moyenera:

1. Osamasiya zakudya mpaka mtsogolo. Izi zimachepetsa kwambiri kagayidwe, mafuta amasungidwa "mosungira". Khalani ndi kadzutsa tsiku lililonse.
2. Muyenera kudya pang'onopang'ono komanso nthawi zambiri. Yambani kudya pang'onopang'ono 5-6 patsiku. Imwani madzi ambiri momwe mungathere.
3. Kanani zotsekemera, amakonda zakudya zomwe zimakhala ndi fiber - zipatso, masamba, mbewu, mbewu, mtedza.
4. Gwiritsani ntchito zonunkhira. Amathandizira kufalitsa mafuta chifukwa chakuwotcha kwawo.
5. Idyani zakudya zokhala ndi mapuloteni, tirigu wathunthu, chilichonse chomwe chili ndi mavitamini ndi michere. Nazi njira zofunikira kwambiri za metabolic.

Momwe mungapangire kagayidwe kazakudya

Nkhani ya metabolism itakhala yotchuka kokwanira, anthu ambiri adaganiza zoyambira pang'ono, pogwiritsa ntchito mitundu yambiri yowonjezera ndi simulators.Lori Kenyon Ferley, katswiri wa zaumoyo, olimbitsa thupi komanso odana ndi ukalamba, akuchenjeza kuti: “Zochulukitsa zachilengedwe sizingasokoneze thupi lanu, monga chithokomiro cha chithokomiro. Ndipo zothandizira kupanga mankhwala ndi mankhwala zingakhudze thanzi lanu. ”

Christina Meyer, katswiri wa zaumoyo komanso zaumoyo, akuvomereza kuti "pogwiritsa ntchito mankhwala osiyanasiyana, mudzapeza mphamvu zomwe mukufuna pano ndi pano, koma pambuyo pake mudzatopa kwambiri. Ndipo izi ziziunjikira mpaka patakhala "kuphulika", komwe kukuthandizirani kuchipatala. "

Imachenjezanso za mwayi wokhala ndi zovuta chifukwa chogwiritsa ntchito kwambiri mankhwala othandizira. "Chifukwa cha kuchepa kwa vitamini B, mudzayamba kumva zinthu zina, mudzakhala zovuta kuganiza. Katundu wa chiwindi ndi impso amakulanso, zomwe sizinso zoopsa. ”

Sichofunika. Makamaka pakakhala njira yachilengedwe, chakudya chomwe chimathandizira kagayidwe kazinthu, kosavuta kwambiri komanso kothandiza.

Zonsezi zidanenedwa kuti kufulumizitsa kagayidwe sikutanthauza kungodya moyenera. Kusankha zakudya zopatsa thanzi zomwe mumapindula ndi thanzi, koma zimachepetsa kuchepa kwa kagayidwe kanu. Komabe, pali zinthu zina zomwe zimathandizira kagayidwe kake ndikuwotcha mafuta, zomwe zimakhudza mphamvu zochuluka zomwe thupi lathu limapanga ndi kuchuluka kwa mafuta omwe amayaka. ”

Zakudya Zofulumira

Ndi zakudya ziti zomwe zimafulumizitsa kagayidwe ndipo zimalimbikitsa kuchepa thupi? Pitani kumbewu zonse, idyani masamba ndi zipatso zambiri. Kenako onjezerani zochepa (kapena zonse!) Mwa zakudya izi ku zakudya zanu kuti mufulumize kagayidwe kanu.

Ngakhale kuti ichi ndi mankhwala ochita kupatsa mphamvu kwambiri (musamawonjezere pamenepo), ma amondi mumakhala ma acid acid abwino omwe amalimbikitsa kagayidwe.

Maziko a metabolism othamanga ndi mapuloteni ndi fiber. Nyemba zimakhala ndi zonse zokwanira. Izi ndi zinthu zomwe zimapangitsa kuti kagayidwe kazikhala ndi mphamvu komanso kuti magazi azigaya bwino.

"Mapuloteni azakudya ali ndi zopatsa mphamvu zochuluka kuposa ma macronutrients ena," anatero Erin Palinsky-Wade, wolemba nyuzipepala ya The Fat on the Stomach for Fools. "Mwa kukulitsa kuchuluka kwa mapuloteni omwe mumadya, mwachilengedwe mumachulukitsa kuchuluka kwama calories omwe mumawotcha tsiku ndi tsiku."

Trukova ikutsimikizira kuti "zitenga ma calories 80 kupukusa 400 caloriyamu, pomwe pamafuta ochulukirapo, zopatsa mphamvu 40 zokha ndizokwanira, ndipo kwa mafuta ngakhale pang'ono - 12 calories."

Koma sindiye chifukwa chomwe nyemba zili pamndandanda wazinthu zothandiza kagayidwe. Ferley akugogomezera kufunikira kwa zakudya zamafuta azitsulo kuti tifulumizitse kagayidwe. Malinga ndi iye, "Iron ndi mchere wofunikira m'thupi, womwe umathandizira kunyamula oxygen m'misempha, zomwe zimapangitsa kuti mafuta ayake. Chuma ndichinthu chofunikira kuti thupi lilandire mphamvu. "

Zipatso zonse zimakhala ndi chakudya chokwanira komanso michere, yomwe ndi gawo lofunika kwambiri mu metabolism. Ashley Coff, wothandizira pa Earthbound Farm, akuti zipatsozo ndi zofunikira kwambiri pachakudyacho, popeza zimakhala ndi "antioxidants ndi vitamini C, zomwe zimapangitsa kuti minofu ikhale yolimba pambuyo pochita masewera olimbitsa thupi."

4. Msuzi wamfupa

Sarah Vance, katswiri wazakudya komanso wolemba The Ideal Diet for Ideal Metabolism, amavomereza chikondi ku msuzi wamafupa ngati njira yofulumizitsira kagayidwe chifukwa chokhala ndi mapuloteni ambiri, miners ndi collagen. "Collagen amakhala ndi mucosa wamatumbo, omwe ndi othandiza kwambiri pakugaya bwino zakudya ndi kuphatikiza michere - izi ndizofunikira kwambiri kuti thupi lipangidwe."

5. Selari

Mwinanso munamvapo nthano iyi kuti udzu winawake ndi chinthu “cholakwika”, chomwe sungamve kuti ndi chowona. Coff akufotokozera chifukwa cha nthano iyi: zakudya zomwe zimakhala ndi zopatsa mphamvu zochepa zama calorie zimathandizira kufulumizitsa kagayidwe.

"Selari amalimbikitsa kugaya." Selari ndiwofunikira bwino ngati njira ina yopangira zotsalira ndi tchipisi kuti adutse guacamole, salsa kapena batala la peanut. Kuti muchite bwino, yesani kukometsa udzu winawake ndi sinamoni, ginger ndi tsabola wa cayenne - zokometsera zonsezi ndizabwino kwa metabolism yanu.

6. Mbewu za Chia

Kuphatikiza msuzi, Vance amakonda mbewu za Chia, amazitcha "chifukwa chachikulu chomwe ndidakhalira wathanzi."

"Ndinaganiza kuti ngati chinthu chimodzi chitha kuchita zonsezi, ndiye kuti ndiyenera kuphunzira zambiri pazomwe zingagwiritsidwe ntchito monga mankhwala ndi sayansi," akukumbukira.

"Mbewu za Chia ndizopfuma zambiri, zomanga thupi, komanso zamafuta omega-3 acids."

Nkhani yabwino ndiyakuti, chokoleti chakuda (chokhala ndi cocoa 70% ndi pamwambapa) chimathandizira kufulumira kwa kagayidwe.

Vance akufotokoza kuti: "Nyemba za cocoa zopanda mafuta ndi imodzi mwazinthu zabwino kwambiri zopanga shuga. "Kuphatikiza apo, magnesium imalimbikitsa kupanga mahomoni owotcha mafuta - adiponectin."

Chokoleti chamdima chaching'ono sichingangovulaza, komanso kukupatsani chilimbikitso chofunikira komanso chothandizira.

8. Apple cider viniga

Apple cider viniga yophatikizidwa ndi mandimu, sinamoni, tsabola wa cayenne ndi uchi watsopano ndiye msuzi wabwino kwambiri kufulumizitsa kagayidwe.

Palinsky Wade akuti lingaliro la momwe apuro ya apulo cider viniga imasiyana pang'ono ndi zinthu zina zonse zomwe zili pamndandandawu. Malinga ndi iye, viniga cider apulo "amathandizira kukulitsa mphamvu yam'mimba yopanga hydrochloric acid."

“Kodi izi zikutanthauza chiyani? Mimba ikatulutsa asidi wambiri, ndiye kuti sizivuta kugaya chakudya ndipo michereyo izikhala yolimba. "

Ngati sikokwanira kwa inu, Palinsky Wade amatchulanso gawo la viniga la apulo cider pakuwongolera shuga.

Akatswiri athu onse amavomereza mogwirizana. Palinsky Wade akuti "Cinnamon ali ndi katundu wabwino - zomwe zimapangitsa kuti thupi lanu lizitentha tsiku limodzi." Amalimbikitsa kutenga supuni ya ¼ ya sinamoni tsiku lililonse.

Vance adanenanso kuti sinamoni simalimbikitsira kagayidwe kake kokha, komanso imathandizira kuchepetsa kulakalaka kwa maswiti.

10. Mafuta a kokonati

Zitha kuwoneka ngati zosakukhudzani, koma mafuta ena amathandizira kuti muchepetse kagayidwe kanu, monga mafuta omwe mumawakonda a Vance, mafuta a kokonati.

"Mafuta acids opezeka m'mafuta a kokonati amasinthidwa mosavuta kukhala mphamvu, yomwe imathandizira kagayidwe kazinthu. Mafuta a Coke amathandizanso kuti chithokomiro chizigwira bwino ntchito. ”

Mafuta a kokonati amathanso kudyeka zonse zosaphika ndikugwiritsidwa ntchito pakuphika. Osadandaula, ngati mumaphika nkhuku mumafuta oterowo, sangataye kukoma kwake ndipo sangafanane ndi coconut.

Caffeine imapereka chidwi osati ku kagayidwe kake, komanso ku ubongo. Ndipo, malinga ndi katswiri wazakudya zamasewera Lindsay Langford, ndiwathanzi kuposa shuga. "Caffeine (wopezeka mu khofi ndi mitundu ina ya tiyi) imathandizira kagayidwe kachakudya, ngati mungafunike kena kake kothandizira kuti muganizire bwino komanso kuti mulimbikitse, sankhani tiyi kapena khofi yemwe ali ndi shuga."

Trukova imagawana kuti "chifukwa cha maphunziro ambiri, zidapezeka kuti 100 mg ya tiyi kapena khofi umodzi patsiku limakupatsani mwayi wowotcha calories 75-110 patsiku." Izi sizochulukirapo, makamaka poyerekeza ndi malonda ochokera mndandandawu, koma kuphatikiza ndizolimbitsa thupi, tiyi khofi wina ndi mnzake akhoza kukhala thandizo labwino.

Akatswiri athu ambiri samasiya kutsatsa kanthawi kochepa ka tiyi wa khofi, yemwe amadziwonetsera kupititsa patsogolo kagayidwe kazinthu komanso mphamvu zowonjezereka. "Ndimakondwera kwambiri makasitomala anga akamamwa khofi kapena tiyi wobiriwira asanaphunzitsidwe, zomwe zimakhudza zotsatira zake," akutero Davidson. Zinthu zokhala ngati za chiffeine zimathandizira minyewa yamkati, yomwe imakuthandizani kuti muphunzitse kwambiri, mwamphamvu, komanso mwaluso. ”

Komabe, musamwe mophatikiza ndi tiyi kapena khofi - yesani kumwa osapitilira makapu awiri atatu patsiku.

Curry sikukoma kokha, komanso yopindulitsa kagayidwe kazinthu. Curry imathandizira kagayidwe kachakudya pogwiritsa ntchito zonunkhira zosiyanasiyana: kuchokera pa tsabola wotentha, mpaka turmeric ndi ginger.

Nsomba ndi gwero labwino osati mapuloteni okha, komanso omega-3 acid acid, omwe ndi abwino kuphatikiza kagayidwe.

Malinga ndi dokotala wazachipatala wa ku Santa Monica, yemwe adayambitsa The Hall Center, Dr. Prudence Hall, "Mafuta a Omega-3 amachepetsa kutupa ndikuwongolera shuga wamagazi, omwe amathandizira kagayidwe kazinthu."

Palinsky Wade amalangiza kudya nsomba, monga nsomba, katatu kanthawi pa sabata. "Mafuta a Omega-3 acid samangolepheretsa kutupa, komanso amachepetsa kupanga mahomoni opsinjika. Zomwe zimawonjezera mahomoni opsinjika m'magazi patapita nthawi zimatsutsa kuchuluka kwa mafuta komanso kuchuluka kwa shuga m'magazi. Chifukwa chake, ndikofunikira kuti thupi lilandire mafuta ochulukirapo a omega-3 omwe amathandizira kuwongolera mahomoni opsinjika m'thupi. ”

Kodi pali mafuta oti muwotche? Chifukwa chiyani.

15. Tiyi yobiriwira

Epigallocatechin gallate ndi mtundu wa catechin wopezeka tiyi wobiriwira. Malinga ndi a Davidson, izi zimapangitsa kuti mafuta azikupsa.

Akatswiri athu ambiri ali ndi lingaliro lomwelo. Kafukufuku awonetsa kuti kuyamwa tiyi wobiriwira kumatha kufulumizitsa metabolism ndi 4 peresenti. Kuti timveke bwino: "Makapu atatu kapena asanu a tiyi wobiriwira tsiku lililonse adzakuthandizani kuwotcha mafuta ena owonjezera 70, omwe ndi ma kilogalamu atatu pachaka, 15 kilogalamu muzaka 5 ndi 30 kilogalamu mu zaka 10."

16. Tsabola wotentha ndi jalapenos

Malinga ndi Ferley, tsabola aliyense wa tsabola amafulumizitsa kagayidweko. "Tsabola wa Chili ali ndi mankhwala omwe amatchedwa ma capinoid omwe amathandizira kuwononga mphamvu."

Langford anavomereza, "Osati tsabola wokha, koma chinthu chomwe chimatentha - capsaicin - ndichochulukitsa ntchitoyo. "Imadzutsa" mahomoni ndikuthamanga kugunda kwa mtima, ndichifukwa chake mumayamba kupuma pafupipafupi, ndipo thupi lanu limawotcha mafuta ochulukirapo komanso mafuta ochulukirapo, motero. ”

Kuphatikiza apo, Fisek akuti "malinga ndi kafukufuku, tsabola umawonjezera kukhudzidwa ndikuchepetsa chilakolako cha chakudya."

Palinsky-Wade amakhulupirira kuti tsabola umodzi wotentha wokwanira patsiku ngokwanira zonse. Onjezani jalapenos osadulidwa ku sangweji kapena saladi, ndi tsabola wofiyira wofiyira ndi msuzi. ”

17. Lean Turkey

Monga tanena kale, mapuloteni ndiwo njira yabwino kwambiri yogwirizanirana. Turkey ndi nkhuku ndiye gwero labwino kwambiri la mapuloteni a nyama ndi mafuta ochepa.

Mapuloteni amagwiritsidwa ntchito popanga minofu ndikuwotcha ma calories, chifukwa thupi limafunikira kuyesetsa kwambiri kuti liigaye. Langford akuti "thupi limafunikira 15-35% ya zopatsa mphamvu zomwe zimagwiritsidwa ntchito kuti apange mapuloteni."

18. Seaweed

Hall akuti chifukwa cha zomwe zili mu ayodini, algae ndi njira yabwino kwambiri yofulumizitsira kagayidwe. "Ngati mumadya nsomba zam'nyanja ndi nsomba zam'madzi zambiri, thupi lanu limatulutsa mahomoni ambiri a chithokomiro omwe amathandizira kuti thupi lanu lizigwira bwino ntchito."

Koma kumbukirani, kumwa kwambiri zamadzi am'nyanja kumatha kuyambitsa poyizoni wa ayodini. Ndikokwanira kuzigwiritsa ntchito katatu pa sabata.

Sipinachi, monga ma greens aliwonse, imathandizira kagayidwe kazinthu chifukwa cha kuchuluka kwake kwa fiber. Zakudya zamafuta ambiri zimatha kuwonjezera kutentha kwa 30%.

Coff amakumbukiranso kuti "mafuta monga sipinachi ndi saladi ya Kale amakhalanso ndi zitsulo zambiri, zomwe ndi zabwino kwa magazi, komanso calcium, yomwe imathandizira thanzi la minofu."

Ngakhale ambiri amatsutsana ndi chivwende m'zakudya chifukwa cha kuchuluka kwa shuga mkati mwake, Palinsky-Wade amakhulupirira kuti mavwende angapo sangavulaze aliyense. "Chifukwa cha kuchuluka kwa amino acid arginine, zipatso zabwinozi zimakuthandizani kuti musataye mapaundi ochepa."

Chomaliza koma chochepa kwambiri ndi madzi. Davidson amachitcha "gawo loyambira pantchito yolimbikitsa kagayidwe." Kafukufuku wasonyeza kuti kumwa madzi okwanira kumathandizira kuti kagayidwe ka 30 peresenti.

Kuphatikiza apo, madzi mwachilengedwe amachepetsa chilimbikitso. Apa tsopano zakwanira kuti zimupangitse kukhala bwenzi lanu latsopano.

Koma kodi mumamwa madzi angati patsiku?

Mwambiri, munamva za magalasi 8 patsiku. Siri malingaliro abwino kutsatira izi, pamlingo wina, wotengedwa padenga. Kuchuluka kwa madzi kwa munthu aliyense ndi payekhapayekha ndipo zimatengera kulemera kwake ndi kumwa kwa kalori. Kafukufuku wina ku Germany adawonetsa kuti ngakhale magalasi awiri owonjezera patsiku amatha kukhala opindulitsa. Koma zoyeserera?

Moyenera, awa ndi mamililita 30 amadzi pa kilogalamu yolemera. Ndiye kuti, ngati mulemera ma kilogalamu 80, koma chizolowezi chanu cha tsiku ndi tsiku ndi 2400 mamililita (2.4 malita).

Zachidziwikire, sitikukulimbikitsani kuti mudye kwambiri ndi izi. Zowonadi, sikuti zomwe mumadya ndizofunikira kuti mukhale ndi thanzi. Komanso momwe mumadyera.

Njira Yogwiritsa Ntchito Metabolism Yothamanga

Tsopano mukudziwa zakudya zomwe zimafulumizitsa kagayidwe kanu, ndipo kusintha kwa moyo wotsatiraku kukuthandizani kwambiri pazakudya zomwe zalembedwa pamwambapa.

• Onetsetsani kuti mwapeza ma calories kuchokera kumagwero oyenera.

Ndipo izi zikutanthauza kuchokera kuzinthu zomwe zimathandizira kagayidwe, ndi zinthu zina zofananira. Gwero la zopatsa mphamvu ndilofunikira monga chiwerengero chawo.

Mwachitsanzo, kudya chikho cha ma calorie 300 chopatsa thupi kumatha kupatsa mavitamini ndi ma antioxidants athanzi. Ndipo popeza mudadya mchere wotsekemera ndi shuga a ma calories 300 omwewo, mumasokoneza kayendedwe ka shuga wamagazi ndikukhala gawo limodzi loyandikira kunenepa kwambiri. "

Tsatirani njira imodzi yosavuta: 50% ya mbale iyenera kudzazidwa ndi masamba obiriwira, 20-30% ndi mapuloteni, 10% ndi mafuta athanzi ndi 10-20% ndi mtedza, mbewu, nyemba, zipatso, quinoa kapena mbatata yabwino.

• Yang'anani kwambiri pazakudya zomwe zimakhala zochepa kwambiri mu index ya glycemic komanso zomanga thupi kwambiri.

Zakudya zochepa za glycemic index zimakutetezani ku spikes m'magazi anu a shuga ndi insulin.

Ferley akuti, "Kudya kwambiri mapuloteni (makamaka pa chakudya cham'mawa) kumathandizira kuti thupi lako likhale ndi magazi nthawi yayitali."

Kuphatikiza apo, mapuloteni osakhazikika ndikofunikira kuti tisunge minofu. Mukadziunjikira kwambiri mapuloteni, izi zimapangitsa kuti minofu itayike, zomwe zimapangitsa kuti kagayidwe kakang'ono kazikhala.

• Gwiritsani kudya zakudya zanu zopatsa thanzi za tsiku ndi tsiku.

Kudya sikokwanira, ndipo pamene mukuphunzitsa, mumapatsa thupi chizindikiritso cha kuyamba kufa ndi njala, komwe kumayambitsa kuchepa kwa kagayidwe kazinthu ndi chiyambi chogwira minofu ya adipose.

• Gawani chakudyacho mu chakudya choyenera.

Pali malingaliro olakwika ambiri akuti zakudya zazing'ono za 5-6 ndizopindulitsa thupi, koma monga Davidson adanenera, "kafukufuku watsutsa lingaliro ili, kutsimikizira kuti kudya zakudya zitatu patsiku ndizothandizanso, ngati sikukuko, pakudya kagayidwe kake."

Mwanjira ina, muyenera kudya katatu patsiku, koma nthawi yomweyo mudzilore zokhazokha zokhazokha pakati pa zakudya zazikulu kuti pakhale kosavuta kuyang'anira kukula.

• Tengani zowonjezera zowonjezera.

Ngakhale akatswiri onse amatsutsa mogwirizana kuti chiphunzitso chothamangitsira kagayidwe koyenera chimatengedwa bwino ngati mapiritsi ndi ufa, pali zowonjezera zingapo zomwe, kuphatikiza ndi zakudya zoyenera, zimangobweretsa zabwino.

Hall akuvomereza kuyang'anira chidwi cha Rhodiola ndi ashwagandha, omwe amathandiza kuwongolera ntchito ya tiziwalo timene timatulutsa adrenaline. Meyrer, pakadali pano, akuwonetsa kuwonjezera tiyi wa nettle pamenyu, omwe, mu lingaliro lake, "siwokoma chabe, komanso mavitamini onse ofunikira."

• Khalani padzuwa kwambiri.

Simungamve bwino, mudzakhala bwino. "Dzuwa pang'ono m'mawa limathandizira kufulumizitsa metabolism," akuwerenga Ferley. "Dzuwa limayang'anira wotchi yanu, yomwe ndi yofunika kuti kagayidwe kake kagulidwe."

Kugona ndi njira yofunika kwambiri yomwe maselo a thupi amasinthanso ndikukonzanso. Leah akutchulapo kafukufuku wina yemwe adawonetsa "kulumikizana mwachindunji pakati pa kuchuluka kwa nthawi yogona ndi kuchepa kwa kukula m'chiwonetsero ndi cholozera cha thupi"

Ferley akuvomereza kuti "kugona kwambiri kumachepetsa mphamvu ya kagayidwe. Yesani kugona maola 7-8 tsiku lililonse. "

• Sankhani Zinthu Zachilengedwe

Kuti mupeze zambiri pamalonda, ndikofunikira, malinga ndi Coff, kuyesa kusankha zinthu zachilengedwe.

"Ndikofunikira kuti thupi lizichotsa zodetsa zilizonse masana chifukwa cha zomwe timadya, chifukwa cha kupsinjika ndi poyizoni. "Gulu loyeretsa thupi limapezeka mu zipatso ndi ndiwo zamitundu zosiyanasiyana.

• Chepetsani kupsinjika

Kupsinjika kulikonse kumatha kuvulaza osati metabolism, komanso thupi lanu lonse. Leah akutanthauza kafukufuku yemwe anapeza kuti "azimayi omwe ali ndi nkhawa kwambiri amakhala onenepa kwambiri. Chosangalatsa ndichakuti, kafukufukuyu adanenanso kuti kupsinjika kumawonjezeka ndikuwonongera nthawi yochuluka akuwonerera makanema osiyanasiyana pa TV. Izi zikutanthauza kuti kuti muthane ndi nkhawa, mukusowa china chofunikira kwambiri kuposa kugona pamaso pa TV ndi ndiwo zamasamba.

"Chochita chilichonse chomwe chimachepetsa kupsinjika, monga kusinkhasinkha kapena yoga, chimathandizira kuyendetsa kagayidwe."

Kuchita masewera olimbitsa thupi sikuti kumangochepetsa nkhawa, komanso kumathandizira kagayidwe.

"Zakudya ndi zowonjezera sizingathe kuthamangitsa kagayidwe koyenera," akufotokoza Fisek. "Kuti muchepetse kunenepa, ndikofunikira kuti musaiwale za masewera olimbitsa thupi komanso kuyenda panja. Kafukufuku wina wasonyeza kuti ngati sitichita zinthu zolimbitsa thupi zokwanira, kudya zakudya zamagetsi zomwe sizichedwa mphindi 30. ”

Pambuyo pogwira ntchito yolimba, kagayidwe kanu kamathandizira kwa maola angapo.

Lee akuti: “Kuchulukitsa minofu. Kenako thupi lako lidzawotcha mafuta ambiri tsiku lililonse. "

Hall akupereka malangizo atsatanetsatane ophunzitsira: "Njira imodzi yothamangitsira kagayidwe kachakudya ndi yopuma kwa mphindi 10 katatu pa sabata. Kwa mphindi 10, mumasinthasintha masekondi 30 a katundu wamkulu komanso masekondi 30 a katundu wochepa. "

• Sungani chiwindi chanu wathanzi.

Ponena za kagayidwe, simumaganizira za chiwindi, koma, malinga ndi Davidson, "chiwindi ndichinthu champhamvu kwambiri padziko lonse lapansi. Chiwalo chokhacho chimagwira ntchito zopitilira 600 metabolic zomwe zimachitika mthupi lathu tsiku lililonse. Ngati chiwindi chikulephera, ndiye kuti michere imalephera. ”

Ndikulimbikitsidwa kuyamba tsiku ndi kapu yamadzi ofunda ndi ndimu kuti "ndiyambe" kugaya ndi ntchito ya chiwindi.

Ndikofunika kukumbukira kuti gawo lirilonse ndilofunikira panjira yokhala ndi moyo wathanzi, koma palibe njira imodzi yamatsenga. Chimodzi chodziwikiratu, moyo wathanzi ndiulendo wopanda malire.