Yintoni iLeptin Diet, Yenziwa Njani? Uluhlu lokutya kweLeptin

Ngaba ufuna ukunciphisa umzimba? Kakade ke, awufuni kuphinda ubuyise ubunzima obuphulukene nabo. Ndizamile zonke iintlobo zokutya. masihambe ukutya kwe-leptin Ubuthe zama? 

Kodwa ndiyanilumkisa. Nje ukuba ufike apha, awuzukukwazi ukuya kwenye indawo. Mhlawumbi oku kutya ukuve ngengozi kuya kutshintsha ubomi bakho. 

Injalo ngokwenene. ukutya kwe-leptinLe yinjongo ye. Ukunciphisa umzimba ngokusisigxina ngokutshintsha indlela otya ngayo.

Ivakala kakuhle, akunjalo? Ukwehla emzimbeni kwaye ungaphindi ubuyise ubunzima obuphulukene nabo… Kulungile.

Kuya kwenzeka njani ke oku? ngenene oku leptin kodwa yintoni? Kwakutheni ukuze banike eli gama ekutyeni?

Ukuba ulungile, masiqale. Kodwa musa ukutsiba ukufunda ezi nxalenye zethiyori. Kuba kubaluleke kakhulu ukuqonda ingqiqo yeshishini. Uya kugqiba ukutya kwakho okulandelayo ngokufanelekileyo.

Ukunciphisa umzimba kunye nehomoni leptin

Leptin, ihomoni eveliswa ziiseli ezinamafutha. Ithumela umqondiso kwingqondo xa isixa sokutya sokutshisa siphantsi kwaye itanki yamafutha igcwele. Kodwa xa iimeko ezingaqhelekanga zisenzeka emzimbeni wethu, i-leptin inokuba ngaphantsi okanye iveliswe ngaphezulu.

Ngenxa yoko, siqala ukutya kakhulu. Emva kwexesha, sabona ukuba iioli zethu ziqala ukujinga apha naphaya.

ukutya kwe-leptinInjongo ye-leptin kukulawula ihomoni kunye nokuthintela ukutya kakhulu. Oku akunjalo kuphela. Le hormone eneneni inemisebenzi emininzi emzimbeni wethu. Ukuthintela ukutyeba, isifo sikashukela kunye nesifo senhliziyo kuxhomekeke kule hormone isebenza ngokufanelekileyo. Kukho unxibelelwano oluthe ngqo phakathi kwe-leptin kunye nokutyeba.

Indlela yokunciphisa umzimba kunye nokutya kwe-leptin?

Oku kutya kulawula ukukhutshwa kwe-leptin emzimbeni wethu. Le yindlela esenza buthathaka ngayo.

Sinokucinga ngehomoni leptin njengesithunywa. Sisithunywa esichazela ukuba angakanani amanqatha esinawo emzimbeni wethu kwingqondo yethu.

Ukuba sineleptin eyaneleyo emzimbeni wethu, ingqondo icwangcisa inkqubo yemetabolism ukutshisa amanqatha. Ke ukuba ihomoni ye-leptin iyasebenza, akufuneki sichithe umzamo omkhulu ukuze silahlekelwe ngamanqatha.

Ke, masenze ihomoni ye-leptin isebenze ngokufanelekileyo kwaye unciphise umzimba. Entle. Ngoko sikwenza njani oku? 

Ngokwenza iinguqulelo ezithile kwindlela esitya ngayo, kunjalo. Yale ukutya kwe-leptinKukho imigaqo emi-5 ye…

Kwenziwa njani ukutya kwe-leptin?

Umgaqo woku-1: Ungatyi emva kwesidlo sangokuhlwa. 

Isidlo sangokuhlwa Ikhefu phakathi kwesidlo sakusasa kunye nesidlo sakusasa kufuneka libe ziiyure ezili-12. Ke ukuba utye isidlo sangokuhlwa ngentsimbi yesixhenxe, yitya isidlo sakusasa ngentsimbi yesixhenxe kusasa.

Umgaqo woku-2: ukutya kathathu ngemini. 

Imetabolism yethu ayenzelwanga ukuba sitye rhoqo. Ukutya rhoqo kubhidanisa imetabolism. Kufuneka kubekho iiyure ezi-5-6 phakathi kokutya. Akufanele utye i-snack ngeli xesha. 

Umgaqo woku-3: Yitya kancinci kwaye kancinci. 

Kuthatha imizuzu engama-20 ukuba i-leptin ifike engqondweni ngelixa isitya. Ukufikelela kweli xesha, kufuneka utye kancinci. Musa ukuzalisa isisu sakho ngokupheleleyo. Ukutya kancinci kwenza ukuba utye kancinci. Ukutya iinxalenye ezinkulu rhoqo kuthetha ukutyhefa umzimba ngokutya.

Umgaqo woku-4: Yidla iprotheni ngesidlo sakusasa. 

Ukutya iiprotheyini zesidlo sakusasa kukhawuleza imetabolism. Uziva ugcwele imini yonke. protein Isidlo sakusasa esinzima siya kuba ngumncedisi wakho omkhulu ekulindeni iiyure ezi-5 kude kube yisidlo sasemini.

Umgaqo woku-5: Yitya iicarbohydrates ezimbalwa.

Iicarbohydrate ngamafutha alula ukuwasebenzisa. Ukuba utya kakhulu, uzalisa iivenkile zakho ezinamafutha ngokungathi wonga imali. Kubalulekile kwaye kuyimfuneko ukuba sitye i-carbohydrates enzima. Kodwa musa ukuzijika ube yi-carb crush, nokuba.

Uluhlu lwesampulu yokutya kweLeptin

Andinakutsho ukuba ndifumane ubisi kwisidlo sakusasa kunye nemifuno ngesidlo sasemini. Ngenxa yokuba akukho luhlu lucacileyo lokutya. Oku kutya kuyindlela yomntu ngamnye yokutya okusebenza ukudala indlela yokuphila. Yiyo loo nto ndithe kubaluleke kakhulu ukuqonda ingqiqo yenqaku elisekuqaleni kwenqaku.

Ngokuqinisekileyo, ndiza kuba neengcebiso ezimbalwa zokukukhokela…

Ngesidlo sakusasa

• Ngenxa yesidingo seprotheyini kusasa, kufuneka ngokuqinisekileyo ube namaqanda kunye noshizi kwisidlo sakusasa kwisidlo sokuqala sosuku.
• Ngaphandle kweprotheyini, isidlo sakho sakusasa kufuneka sibe sisityebi kwifiber.
• Ngamanzi amaninzi.

Ngesidlo sasemini

Isidlo sasemini siya kuba lixesha elinzima kuwe, ngakumbi ukuba ulambile. Injongo yesi sidlo kukutya ukutya okuninzi ngeekhalori ezincinci.

• Zombini isaladi kunye nesobho ziya kuhlangabezana nale mfuneko. Ngumthombo ogqwesileyo wezondlo, kodwa uphantsi ngeekhalori.
• Inyama ebilisiwe (inkukhu okanye i-turkey) yinto ekhethekileyo yokukhetha kwesi sidlo.
• Sela iti engaxutywanga, njengetiyi emnyama okanye eluhlaza, njengoko i-antioxidants iya kunceda umzimba wethu usebenze.

Kwisidlo sangokuhlwa

Isidlo sakusihlwa kufuneka sigcinwe silula.

• Ukutya kwemifuno kunye neprotheni.
• Ukuba awufuni kutya izimuncumuncu, ungatya iziqhamo ekupheleni kwesidlo.
• Ungongeza kwakhona ixabiso elincinci lenye indlela emnandi, efana ne-ayisikrimu.
• Ungacingi nto ngaphandle kweziqhamo zedessert.

Yintoni onokuyidla kwi-leptin yokutya?

• Imifuno: Isipinashi, iimbotyi eziluhlaza, iitumato, ikhaphetshu, i-broccoli, i-anyanisi, i-garlic, i-celery, i-leeks, i-zucchini, isitshalo seqanda, i-radishes, i-beet, i-pepper, i-okra, i-zucchini, njl.

• Iziqhamo: I-apile, ibhanana, idiliya, i-grapefruit, i-lemon, i-strawberry, i-orenji, i-kiwi, ivatala, i-melon, irharnati, ipesika, iplamu kunye nepere njl.

• Amafutha asempilweni: Ioli yeoli, i-almonds, i-peanuts, i-walnuts, ibhotela, i-avocado.

• Iiprotheyini: Iimbotyi ezomileyo, iilentile, amakhowa, imbewu yeflakisi, imbewu yethanga, intlanzi, isifuba senkukhu, inyama yenkomo, njl.

• Ubisi: Ubisi olunamafutha aphantsi, i-yogurt, amaqanda, i-ayisikrimu (ixabiso elincinci), i-cottage cheese, i-curd cheese.

• Ingqolowa kunye neenkozo: Isonka secereal, isonka sengqolowa, i-oats, ibhali, i-oat biscuits.

• Amayeza kunye neziqholo: I-Coriander, i-basil, i-dill, i-rosemary, i-thyme, i-fennel, i-rye, i-cumin, i-cloves, i-sinamon, i-nutmeg, i-cardamom, i-thyme njl.

• Iziselo: Amanzi, iziqhamo ezitsha kunye neejusi zemifuno (akukho ziselo zipakishiweyo), i-smoothies kunye neziselo ezikhupha i-detox. Gwema utywala kunye neziselo ezineswekile.

Luluhlu olude. Kukho ukutya okuninzi okunempilo okungekho kolu luhlu onokukutya.

Yintoni ongayityi kwi-leptin yokutya

• Ukutya okuqulethe iicarbohydrates. Ingakumbi iicarbohydrates ezicocekileyo.
• Amafutha angenampilo.
• Isonka esimhlophe, umgubo, iswekile kunye netyuwa eninzi.
• Iziselo ezenziwe zaswiti, iisoda, kunye neziselo zamandla

Ngaba kufuneka ndizilolonge kwi-leptin yokutya?

Sonke siyazi ukuba umthambo uyimfuneko ukuze unciphise umzimba. Ukuzilolonga rhoqo iya kuba buthathaka ngokukhawuleza.

Ukuhamba, ukuhamba ngokukhawuleza, ukubaleka, ukunyuka izitebhisi, ukutsiba intambo, i-squats, i-aerobics ukutya kwe-leptinImithambo enokuthi isetyenziswe ngelixa usenza...

Ziziphi iingenelo zokutya kwe-leptin?

• ukutya kwe-leptin Abo balahlekelwa ubunzima balahlekelwa ubunzima babo ngokukhawuleza.
• Emva kweentsuku ezimbalwa zokuqala, indlala ayisoloko ivakala.
• Uyakha izihlunu.

Ziziphi iingozi zokutya kwe-leptin?

• Ukutya izidlo ezithathu ngemini ayingomntu wonke okanye zonke iintlobo zomzimba.
• ukutya kwe-leptin Ukuba abo banciphisa umzimba babuyela kwimikhwa yabo emidala emva kokutya, baya kuphinda batyebe.
• Kunokubangela ukuguquka kweemvakalelo.

Ingcebiso kwabo bakwi-leptin yokutya

• Lala ubuncinane iiyure ezintathu emva kwesidlo sangokuhlwa. Fumana iiyure ezisixhenxe zokulala kamnandi.
• Vuka kusasa. Okokuqala, sela amanzi afudumeleyo ngejusi yelamuni.
• Zilolonge rhoqo.
• Yitya ukutya kwakho ngexesha elifanelekileyo.

Ngamafutshane, into esiyityayo ibaluleke njengobungakanani kunye nexesha esiyitya ngalo. Konwabele ukuphila ngokuvisisana ne-leptin yehomoni, ukunciphisa umzimba kunye nokugcina ubunzima obulahlekileyo!

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