Chii chinonzi Leptin Diet, Inogadzirwa Sei? Leptin Diet List

Unoda kuderedza uremu here? Chokwadika, haudi kuwanazve uremu hwawakarasa. Ndakaedza marudzi ose ezvokudya. handeyi leptin kudya Wati edza here? 

Asi ndinokuyambirai. Kana wangouya kuno, hauchakwanisi kuenda kumwe. Zvichida kudya uku kwawakanzwa nemukana kuchashandura hupenyu hwako. 

Ndizvo chaizvo. leptin kudyaIchi ndicho chinangwa che. Kurasikirwa uremu zvachose nekuchinja madyiro ako.

Zvinonzwika zvakanaka, handizvo here? Kudzikira uremu uye nekutadza kuwana huremu hwawarasikirwa nahwo… Zvakanaka.

Saka izvi zvichava sei? chaizvo izvi leptin asi chii? Sei vakapa zita iri pakudya?

Kana wagadzirira, ngatitange. Asi usarega kuverenga zvikamu zvedzidziso izvi. Nekuti zvakakosha kuti unzwisise logic yebhizinesi. Iwe uchasarudza chikafu chako chinotevera maererano.

Kurasikirwa uremu nehomoni leptin

Leptin, hormone inogadzirwa nemafuta masero. Inotumira chiratidzo kuuropi apo huwandu hwezvokudya zvinopisa hushoma uye tangi yemafuta yakazara. Asi kana mamiriro asina kujairika akaitika mumuviri wedu, leptin inogona kunge iri pasi- kana kupfuura-yakagadzirwa.

Somugumisiro, tinotanga kudyisa. Mushure mechinguva, takaona kuti mafuta edu akatanga kurembera kubva pano neapo.

leptin kudyaChinangwa cheleptin ndechekudzora mahormone uye kudzivirira kudyisa. Izvi hazvisi chete. Iyi hormone ine mabasa akawanda mumuviri wedu. Kudzivirira kufutisa, chirwere cheshuga uye chirwere chemoyo zvinoenderana nehomoni iyi inoshanda nemazvo. Pane kubatana kwakananga pakati pe leptin nekufuta.

Nzira yekuderedza uremu nekudya kweLeptin?

Ichi chikafu chinogadzirisa kuburitswa kwe leptin mumuviri wedu. Aya ndiwo matangiro atinoita simba.

Tinogona kufunga nezvehomoni leptin semutumwa. Inhume inotaurira kuti tine mafuta akawanda sei mumuviri wedu kuuropi hwedu.

Kana tiine leptin yakakwana mumuviri wedu, uropi hunoronga metabolism kupisa mafuta. Saka kana iyo leptin hormone iri kushanda, hatidi kushandisa simba rakawanda kuti tibvise mafuta.

Saka, ngatiite kuti leptin hormone ishande nemazvo uye kuderedza uremu. Runako. Saka izvi tinozviita sei? 

Kupfurikidza nokuita chinjo dzakati muzvokudya zvedu, hongu. Nokuda kweizvi leptin kudyaPane 5 mitemo ye…

Kudya kweleptin kunoitwa sei?

1st mutemo: Usadya mushure mekudya kwemanheru. 

Kudya kwemanheru Nguva iri pakati pemangwanani nemangwanani inofanira kuva maawa gumi nemaviri. Saka kana iwe wakadya kudya kwemanheru kumanomwe, idya kudya kwako kwemangwanani na12 mangwanani.

2st mutemo: kudya katatu pazuva. 

Metabolism yedu haina kugadzirirwa kudya nguva dzose. Kudya nguva dzose kunokanganisa metabolism. Panofanira kuva nemaawa 5-6 pakati pekudya. Haufanire kusvira panguva ino. 

3st mutemo: Idya zvishoma nezvishoma uye zvishoma. 

Zvinotora maminetsi makumi maviri kuti leptin isvike kuuropi ichidya. Kuti usvike panguva ino, unofanira kudya zvishoma nezvishoma. Usazadze dumbu rako zvachose. Kudya zvishoma nezvishoma kunoita kuti udye zvishoma. Kudya zvikamu zvakakura nguva dzose zvinoreva kuisa chepfu mumuviri nechikafu.

4st mutemo: Idya mapuroteni kwemangwanani. 

Kudya mapuroteni kwemangwanani kunomhanyisa metabolism. Unonzwa wakaguta kwezuva rose. Protein Chisvusvuro chinorema chichava mubatsiri wako mukuru mukumirira maawa mashanu kusvika masikati.

5st mutemo: Idya macarbohydrates mashoma.

Makabhohaidhiretsi ari nyore kushandisa-mafuta. Kana iwe ukadya zvakanyanya, unozadza zvitoro zvako zvemafuta sekunge uri kuchengetedza mari. Zvakakosha uye zvakakosha kuti isu tidye macarbohydrates akaoma. Asi usazvishandura kuita carb crush, kana.

Leptin diet sample list

Handingati ndiwane mukaka wemangwanani nemuriwo wemasikati. Nekuti hapana rondedzero chaiyo yekudya uku. Ichi chikafu inzira yega yega yekudya iyo inoshanda kugadzira mararamiro. Ndosaka ndati zvakakosha kuti tinzwisise pfungwa yenyaya iri panotangira nyaya.

Ehe, ini ndichave nemazano mashoma ekukutungamira ...

Pakudya kwemangwanani

• Nekuda kwekudiwa kweprotein mangwanani, iwe unofanirwa kuve uine mazai uye cheese kwekudya kwemangwanani pakudya kwekutanga kwezuva.
• Kunze kweprotein, chikafu chako chemangwanani chinofanira kunge chakapfuma mufiber.
• Zvemvura zhinji.

Pakudya kwemasikati

Kudya kwemasikati kuchava nguva yakaoma kwauri, kunyanya kana uchiziya nenzara. Chinangwa chekudya uku ndechekudya chikafu chakawanda chine macalorie mashoma.

• Zvose saladhi uye soup zvichasangana nezvinodiwa izvi. Iyo inzvimbo yakanaka kwazvo yezvinovaka muviri, asi yakaderera mumacalorie.
• Nyama yakabikwa (huku kana turkey) isarudzo huru yekudya uku.
• Inwa unsweetened tii, senge dema kana girini tii, sezvo iyo antioxidants ichabatsira muviri wedu kushanda.

Pakudya kwemanheru

Kudya kwemanheru kunofanira kuchengetwa kuri nyore.

• Chikafu chemuriwo nemapuroteni.
• Kana iwe usingadi kudya dessert, unogona kudya michero pakupera kwekudya.
• Iwe unogonawo kuwedzera zvishoma zveimwe nzira inonaka, yakadai se ice cream.
• Funga nezvechimwe chinhu kunze kwemuchero wekudya.

Chii chekudya pane leptin chikafu?

• Vegetables: Sipinachi, bhinzi bhinzi, matomatisi, makabheji, broccoli, hanyanisi, gariki, celery, leeks, zucchini, eggplant, radishes, beet, mhiripiri, okra, zucchini, etc.

• Zvibereko: Apple, bhanana, mazambiringa, mazambiringa, ndimu, sitirobheri, orenji, kiwi, manwiwa, melon, pomegranate, pichisi, puramu uye peya nezvimwe.

• Mafuta ane hutano: Mafuta omuorivhi, maamondi, nzungu, walnuts, bota, avocado.

• Mapuroteni: Dry beans, lentils, howa, mhodzi dzeflakisi, mhodzi dzenhanga, hove, zamu rehuku, mombe, nezvimwe.

• Mukaka: Mukaka wakaderera-mafuta, yogurt, mazai, ice cream (shoma), cottage cheese, curd cheese.

• Zviyo nezviyo: Chingwa chezviyo, chingwa chegorosi, chingwa chegorosi, oats, bhari, oat biscuits.

• Herbs uye zvinonhuwira: Coriander, basil, dill, rosemary, thyme, fennel, rye, kumini, cloves, sinamoni, nutmeg, cardamom, thyme nezvimwe.

• Zvinwiwa: Mvura, michero mitsva uye majusi emiriwo (hapana zvinwiwa zvakaputirwa), smoothies uye zvinwiwa zve detox. Dzivisa doro uye zvinwiwa zvine shuga.

Indaza refu. Kune zvimwe zvakawanda zvekudya zvine hutano zvisiri pane iyi runyorwa zvaunogona kudya.

Chii chisingafaniri kudya pane leptin kudya

• Zvokudya zvine makabhohaidhiretsi. Kunyanya makabhohaidhiretsi akacheneswa.
• Mafuta asina kunaka.
• Chingwa chichena, hupfu, shuga uye munyu wakawanda.
• Zvinwiwa zvekugadzira zvinotapira, zvinwiwa zvinotapira, zvinwiwa zvine simba

Ndinofanira kurovedza muviri pakudya kweleptin?

Isu tose tinoziva kuti kurovedza muviri kunodiwa kuti udzike uremu. Kudzidzira muviri nguva dzose zvichapera simba nekukurumidza.

Kufamba, kufamba nekukurumidza, kumhanya, kukwira masitepisi, kusvetuka tambo, squats, aerobics leptin kudyamaekisesaizi anogona kushandiswa paunenge uchiita…

Ndezvipi zvakanakira kudya kweleptin?

• leptin kudya Avo vanorasikirwa uremu nokukurumidza.
• Pashure pemazuva mashomanana okutanga, nzara haiwanzonzwiki.
• Unovaka tsandanyama.

Ndezvipi zvinokuvadza zvekudya kweLeptin?

• Kudya katatu pazuva hakusi kwemunhu wese kana marudzi ese emuviri.
• leptin kudya Kana avo vanoderedza uremu vakadzokera kumaitiro avo ekare mushure mekudya, ivo vachawanazve uremu.
• Inogona kukonzera kuchinja kwemanzwiro.

Zano kune avo vari pakudya kweleptin

• Enda kunorara maawa matatu mushure mekudya kwemanheru. Wana maawa manomwe ekurara zvakanaka.
• Muka mangwanani-ngwanani. Kutanga, inwa mvura inodziya nemuto weremoni.
• Itai maekisesaizi nguva dzose.
• Idya zvokudya zvako panguva yakakodzera.

Muchidimbu, zvatinodya zvakakosha sekuwanda uye nguva yatinodya. Nakidzwa nekurarama mukuwirirana nehomoni leptin, kuderedza uremu uye kuchengetedza huremu hwawakarasikirwa!

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