Indlela yokwenza ukutya okukhawulezayo kweMetabolism, Ngaba buthathaka?

Ukutya okungqongqo kuye kwaqinisekisa ukuba ulahlekelwa ubunzima ngokungqongqo. Kodwa ngoku ndifuna unyaniseke. Ngaba awusoloko uziva ulambile kwaye udiniwe kwisicwangciso sokutya esingqongqo ngolo hlobo? Ukuba impendulo yakho nguewe, ndikuphathele iindaba ezimnandi! Ndiza kukubonisa isicwangciso sokutya esimangalisayo esingakufuniyo ukuba uye kugwayimbo lokulamba! Idayethi esiza kuthetha ngayo "ukutya ngokukhawuleza kwemetabolism"…

ukutya ngokukhawuleza kwemetabolism kunye neeveki ezine 10 ikhilo Ungancama . Ngokutya ukutya okufanelekileyo, unokwenza i-metabolism yakho isebenze kwaye uphucule umsebenzi wenkqubo yakho yokugaya, ngoko unokuqala ukutshisa amanqatha amaninzi kunokuba ubuya kwenza.

ukutya ngokukhawuleza kwemetabolismYenziwa ngezigaba ezithathu kwiintsuku ezisi-7. Kufuneka utye ukutya okuthile kwinqanaba ngalinye ukuze ugcine imetabolism yakho iphuculwe. Ukufumana iziphumo ezilungileyo, kufuneka uphinde amanyathelo ezinye iiveki ezi-3. Ke iiveki ezi-4 zizonke.

ukutya ngokukhawuleza kwemetabolism, New York Times ethengiswa kakhulu, "Ukutya kweMetabolism ngokukhawulezaYaphuhliswa ngumqeqeshi wokutya "Haylie Pomroy", umbhali wencwadi.

Elinye igama ngu ""imetabolism ekhawulezisa ukutya", "imetabolism ikhawulezisa ukutya" ya da "Ukutya okumangalisayo kwemetabolism"yi. Kungakhathaliseki ukuba yintoni igama layo, inika ukulahleka kwesisindo esisisigxina.

Indlela yokwenza ukutya ngokukhawuleza kwemetabolism?

Isicwangciso sokutya ngokukhawuleza kwemetabolism Inezigaba ezithathu:

• Inqanaba eli-1: Iicarbohydrate kunye neziqhamo (ngoMvulo nangoLwesibini)
• Inqanaba eli-2: Iiprotheyini kunye nemifuno (ngoLwesithathu nangoLwesine)
• Inqanaba eli-3: Amafutha asempilweni kunye nazo zonke ezi zinto zingasentla (ngoLwesihlanu-ngeCawa)

Qala ngesigaba soku-1 ngoMvulo kwaye ugqibe isigaba sesi-3 ekupheleni kweveki. Phinda isicwangciso sokutya kwiiveki ezine ezilandelelanayo.

Inqanaba lokutya elikhawulezayo lemetabolism 1

Iicarbohydrate kunye neziqhamo - (ngoMvulo nangoLwesibini)

Kwinqanaba loku-1, kutyiwa ukutya okunekhabhohayidrethi ezininzi neziqhamo, iiproteni ezilinganiselweyo, kunye namafutha aphantsi. Le ndlela yokutya igcina umzimba kwisilumkiso sendlala kwaye ikuvumela ukuba uqale ukutya ngokulula. 

• 1 ikomityi yeti eluhlaza kunye nobusi ngaphambi kwesidlo sakusasa

kwasekuseni

• I-1 isilayi se-toast, iqanda eli-1 elibilisiwe, i-1 iglasi yobisi oluyi-skim

I-snack

• 1 iglasi yejusi yeziqhamo ezingenasweet

Isidlo sasemini

• Isitya se-1 sesaladi yeziqhamo

I-snack

• Iti eluhlaza kunye nebhisikidi ye-multivitamin

Isidlo sangokuhlwa

• Isitya se-1 sesobho se-lentil kunye ne-1 isilayi sesonka

ngaphambi kokulala

• I-1 iglasi yekiwi kunye nejusi yamadiliya amnyama

Okunye ukutya onokukutya ngeli nqanaba kubandakanya:

• Imifuno: I-broccoli, i-beet, i-lettuce, i-anyanisi, i-radish, i-pepper, i-tomato, i-zucchini, i-karoti, celery, ikhukhamba, iimbotyi, i-zucchini njl.
• Iziqhamo: Imelon, iapile, ivatala, itangerine, iirharnati, i-lemon, i-orenji, ikhiwane, i-kiwi, i-cherry, i-apricot njl.
• Isitatshi kunye noNkozo: Irayisi emdaka, umgubo werayisi, IQuinoa, isonka, ubisi lwerayisi, i-oats, njl.
• Iziselo: Su kunye neti ye-herbal (i-decaffeinated).

Kuphephe oku kutya kweli nqanaba:

• Imifuno: amazambane
• Iziqhamo: bananas
• Iprotheni: Inyama yenkomo, inkukhu enesikhumba, imvana, intlanzi, i-soy kunye nama-mushroom
• Iziselo: Iisoda, iijusi ezipakishiweyo kunye notywala
• Okunye: I-ketchup, i-sauce yebarbecue kunye nesosi emnandi yetshili

Inqanaba le-2

Iiprotheyini kunye nemifuno - (ngoLwesithathu nangoLwesine)

Kule nqanaba, uya kudla iiprotheyini eziphezulu, imifuno ephezulu, i-carbohydrates ephantsi kunye namafutha aphantsi. isalathisi se-glycemic ephantsiUkutya okutyebileyo kwiprotheyini ephilileyo kunye nenkxaso yemisebenzi yesibindi kufuneka kudliwe.

• Ngaphambi kwesidlo sakusasa, kufuneka uphuze i-1 iglasi yamanzi afudumele kunye nesiqingatha semon kunye nobusi.

kwasekuseni

• Amaqanda aphekiweyo amhlophe kunye ne-1 iglasi yejusi ye-orange.

I-snack

• 1 iglasi lemonade

Isidlo

• isangweji ye tuna

I-snack

• 1 ikomityi yeminqathe

Isidlo

• Amakhowa anemifuno

ngaphambi kokulala

• I-1 iglasi yobisi olushushu olushushu 

Kweli nqanaba, unokubandakanya oku kutya kulandelayo kuluhlu lwakho:

• Imifuno: I-asparagus, iimbotyi eziluhlaza, iklabishi, i-lettuce, i-broccoli, zonke iintlobo zamakhowa, i-anyanisi, i-pepper, i-garlic, ukhukhamba, i-watercress, i-leeks, isipinashi, njl.
• Isiqhamo: ICitrus
• Iprotheni: Inyama yenkomo, i-lean turkey, i-turkey bacon, isifuba senkukhu, i-salmon etshayayo, ityhuna, iimbatyisi, ikhod, iqanda elimhlophe njl.
• Iziselo: Ubisi olupheleleyo, ijusi yemifuno entsha kunye neti ye-herbal.

Ukutya okufuneka sikuphephe kweli nqanaba kulandelayo:

• Imifuno: Iitapile, imifuno, isitshalo seqanda, itheniphu, i-beet, i-zucchini, i-olive, i-nuts.
• Iziqhamo: Mibhanana kunye neavokhado
• Iziselo: Iisoda, iijusi ezipakishiweyo kunye notywala.
• Abanye: I-ketchup, i-sauce yebarbecue kunye nesosi emnandi yetshili.

isigaba 3

Amafutha asempilweni kunye nazo zonke ezi zinto zingasentla - (ngoLwesihlanu-ngeCawa)

Esi sesona sigaba sisebenzayo sokutya. Ke, imetabolism yakho ikhawuleza kwaye uqala ukutshisa iikhalori ezininzi ngokufanelekileyo.

Ngeli nqanaba, uya kudla amafutha amaninzi anempilo, kunye nezixa ezilinganiselweyo ze-carbohydrates, iiprotheni, iziqhamo kunye nemifuno ene-glycemic index ephantsi.

• I-1 iglasi yeti eluhlaza kunye nemon ngaphambi kwesidlo sakusasa

kwasekuseni

• I-1 iglasi ye-avocado kunye ne-kale smoothie

I-snack

• 4 iiamangile

Isidlo sasemini

• isaladi yenkukhu

I-snack

• 1 iapile

Isidlo sangokuhlwa

• Intlanzi eyosiweyo

ngaphambi kokulala

• 1 iglasi yobisi lwesoya

Ukutya akukhawulelwanga kakhulu kweli nqanaba. Unako kwakhona ukutya ukutya okulandelayo.

• Imifuno: I-artichokes, i-Brussels ihluma, iimbotyi eziluhlaza, i-beet, i-squash, i-cauliflower, i-kale, i-radishes, i-watercress, i-leeks, i-celery, i-asparagus, isipinashi, i-anyanisi, i-pepper, i-okra, iitumato, i-celery, ikhaphetshu, amakhowa, iminquma, iikomkomere.
• Iziqhamo: I-cherry, i-lemon, i-grapefruit, icranberry, ipesika, iqunube, iqunube, umkhiwane, ipere.
• Iprotheni: Inyama yenkomo, i-turkey pastrami, isoseji, i-shrimp, isalmon, unonkala, inyama yenkomo ethambileyo, ibele lenkukhu, inkukhu engenasikhumba, iturkey, inyama yegusha, i-sirloin, inyama yenkomo ebhityileyo, isibindi segusha, iskwidi, ilobster, iimbatyisi ezitshayiweyo, ityhuna, i-sea bass, i-trout, amaqanda, amandongomane, iimbotyi, imbewu , emnyama iimbotyi, ii-ertyisi, ii-chickert, iilentile, itshizi ye-cheddar.
• Ioyile: I-hazelnut, i-almond, i-peanut oil, i-coconut oil, i-sunflower oil, ibhotolo yamandongomane, tahini, i-flaxseed, i-chia, i-avocado, ioli yeoli, i-pistachios, ioli yesesame, ioli yembewu yeediliya.
• Iziselo: Iziqhamo ezitsha kunye nejusi yemifuno, i-smoothies yemifuno kunye nebhotela.

3. Ukutya okufuneka sikuphephe ngeli nqanaba kubandakanya:

• Imifuno: amazambane

• Iziqhamo: bananas

• Ioyile: Ioli yemifuno, i-mayonnaise, ibhotela, ioli yesoya, i-margarine, ioli ye-safflower kunye i-oyile yecanola
• Iziselo: iziselo carbonated, iijusi ezipakishiweyo kunye notywala
• Okunye: I-ketchup, i-sauce yebarbecue kunye nesosi emnandi yetshili

Okokuqala, wakuba ugqibe ngempumelelo zontathu izigaba, uya kuziva umhle. Okwesibini, xa ubona utshintsho emzimbeni wakho, uya kuwuthanda ngakumbi. Uya kuziva umncinci.

ukutya ngokukhawuleza kwemetabolism Ayikuncedi nje ukuba unciphise umzimba kodwa ikwanceda ngeendlela ezininzi.

Izinto ekufuneka ziqwalaselwe kukutya okukhawulezayo kwemetabolism

• Qhagamshelana nogqirha okanye i-dietitian phambi kokuba uqale oku kutya.
• Landela ukutya kwiiveki ezi-4 ukulahlekelwa ngamafutha kunye namanzi.
• Awudingi ukubala iikhalori. Yitya ukutya okucetyiswayo kwinqanaba ngalinye.
• Musa ukutya ngaphandle.
• Kuphephe ukusela utywala.
• Soloko usela ijusi entsha njengoko iijusi ezipakishiweyo zinezimuncumuncu zokwenziwa.

Akufunekanga uncame ukuqhubeka.

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