Umxholo wenqaku
Ukutya okuninzi kuluhlu lokunciphisa umzimba ikhona. Ezinye zezi zinciphisa umdla wokutya, ngelixa ezinye zinciphisa iikhalori. Kukwakho noluhlu lokutya apho iicarbohydrates kunye namafutha zithintelwe kwaye ukusetyenziswa kweeprotheyini kunyuswa. Injongo eqhelekileyo yolu luhlu lokutya kukunceda umntu anciphise umzimba. Nantso into abayibangayo bonke. Ukuba ungomnye wabo bagqiba kwelokuba banciphise umzimba, usenokungaqiniseki ukuba ufanele ukhethe yiphi.
Kule nkalo, kufuneka ukwazi: Akukho mntu utyayo yeyona nto ilungileyo. Uluhlu lokutya olusebenzela omnye umntu lusenokungasebenzi kuwe. Ke ngoko, kuya kufuneka umisele indlela elungele iimeko zakho zempilo kunye nokutya. Ukuba ukhangela uluhlu lokutya ukuze unciphise umzimba, makhe sijonge kwidayethi ezangwayo nezixhaswa ngokwesayensi zokuncipha kobunzima obungezantsi.
Uluhlu lokutya okuSlimming
I-1) Ukutya kokuzila ukutya okungapheliyo
Ukuzila ukutya okungapheliyo kukutya okubandakanya amaxesha okuzila ukutya kunye nokutya emini. Kuthetha ukuba endaweni yokukhawulela ukutya okutyayo, kufuneka ulawule ixesha okutya ngalo. Ngaloo ndlela, kubonakaliswa njengokutya endaweni yokutya. Izidlo ezidumileyo zokuzila ukutya zezi:
- 16/8 indlela: Unciphisa ixesha lakho lokutya lemihla ngemihla ukuya kwiiyure ezisibhozo kwaye emva koko uzilile iiyure ezili-16. Ukufikelela kuluhlu lokutya lweeyure ezisi-8, “Ukutya kweyure ezi-8Funda inqaku lethu.
- Ukutya oku-5:2: Kwiintsuku ezimbini ezingahambelaniyo zeveki, udla iikhalori ezingama-500-600. Kwiintsuku ezintlanu eziseleyo, indlela yokutya eqhelekileyo iyaqhubeka. “Indlela yokunciphisa ubunzima kunye nokutya kwe-5: 2" funda inqaku lethu.
- Ukutya kwamagorha: Yitya iziqhamo nemifuno ekrwada kancinci emini kunye nesidlo esikhulu ebusuku. "Yintoni Ukutya Kwemfazwe kwaye Kwenziwa Njani?" funda.
Ukuzila ukutya okungapheliyo kusetyenziswa ngokubanzi ukunciphisa umzimba. Kuba idla ngokuphumelela kakhulu kulo mba. Inceda ukulahlekelwa yi-3-24% yobunzima bomzimba ngexesha leeveki ezi-3-8. Imisipha encinci ilahlekile kwaye imetabolism ikhawuleza.
Ukutya okukhawulezileyo kokuzila ukutya kunciphisa iimpawu zokudumba, amanqanaba e-cholesterol, i-triglycerides yegazi kunye namanqanaba eswekile yegazi. I-downside kwisondlo kukuba ngelixa ikhuselekile kubantu abondliwe kakuhle nabasempilweni, ayifanelekanga kumntu wonke. Olunye uphononongo luthe lusebenza kumadoda, kodwa alunampembelelo ingako kwabasetyhini. Kwakhona abanye abantu; Abo basengozini yokuhla kwiqondo leswekile yegazi, abafazi abakhulelweyo, oomama abancancisayo, abakwishumi elivisayo, abantwana kunye nabantu abangondlekanga, ababuthathaka okanye abaswele izondlo kufuneka bakuphephe ukuzila ukutya.
Ukufumana ulwazi oluthe kratya malunga nokuzila ukutya okwethutyana kunye nokufikelela kuluhlu lokutya. "Ukuzila ukutya okwethutyanaFunda inqaku lethu.
2) Ukutya okuphantsi kweCarbohydrate
Kukho iinguqu ezininzi ze-low-carb diet. Kuzo zonke ezi zinto, i-20-150 grams ye-carbohydrates ithathwa ngosuku. Eyona njongo yokutya kukunyanzela umzimba ukuba usebenzise amafutha amaninzi ukwenza amafutha endaweni yokusebenzisa iicarbohydrates njengowona mthombo wamandla.
Ukutya okune-carb ephantsi kufuna ukutya umlinganiselo ongenamkhawulo weprotheyini kunye namafutha ngelixa unciphisa kakhulu ukusetyenziswa kwe-carbohydrate. Xa ukutya okunecarbohydrate isezantsi kakhulu, iiasidi ezinamafutha zithunyelwa egazini zize ezinye zisiwe esibindini, apho ziguqulwa zibe ziiketone. Umzimba usebenzisa i-acids enamafutha kunye ne-ketones ngokungabikho kwe-carbohydrates njengomthombo wamandla oyintloko.
Izifundo ezininzi zibonisa ukuba ukutya okune-carb ephantsi kukhuthaza ukwehla kobunzima bomzimba, ngakumbi kubantu abatyebe kakhulu. Isebenza kakhulu ekunciphiseni amanqatha esisu ayingozi anokuthi enze malunga namalungu. Ikwanciphisa umdla wokutya. Oku kuthoba ngokuzenzekelayo ukuthathwa kwekhalori.
Ukutya okune-carb ephantsi kuchaphazela ngokufanelekileyo iimeko ezinobungozi bezifo ezifana ne-triglycerides yegazi, amanqanaba e-cholesterol, amanqanaba eshukela egazi, amanqanaba e-insulin kunye noxinzelelo lwegazi. I-downside kule diet kukuba ayifanelekanga kumntu wonke. Abanye baziva bonwabile, ngelixa abanye beziva bengonwabanga kwaye bediniwe. Abanye abantu banokufumana ukwanda kwe-cholesterol embi.
Ukufumana ulwazi oluthe kratya malunga nokutya okune-carb ephantsi kunye nokwenza uluhlu lokutya, "ukutya kwe-carbohydrate" funda inqaku lethu.
3) Ukutya kwe-Ketogenic
Ukutya kwe-ketogenic kukutya okuphantsi kakhulu, okunamafutha aphezulu afana nokutya okuphantsi kwe-carb. Ukunciphisa ukusetyenziswa kwe-carbohydrate kunye nokutya okunamafutha endaweni yokutya kubeka umzimba kwimeko ye-metabolic ebizwa ngokuba yi-ketosis. Ekubeni amanqatha akakwazi ukuguqulwa kwi-glucose, aguqulwa abe yi-molecule ye-ketone. Xa i-ketosis iqala, ii-ketones zisetyenziswa njengamafutha endaweni yeecarbohydrates kunye neswekile. Oku kunceda ukutshisa amanqatha kunye nokunciphisa umzimba.
Ngokutsho kophando, ukutya kwe-ketogenic kuxhasa unyango lwezifo ezifana nesifo senhliziyo, i-Alzheimer's, i-epilepsy, i-Parkinson's, kunye ne-polycystic ovary. Ukunciphisa ukutya kukuba kunokubangela ukukhathala, iingxaki zokulala, isicaphucaphu, ukuphazamiseka kokutya.
Ukufumana ulwazi oluthe kratya malunga nokutya kwe ketogenic "ukutya kwe ketogenic" funda inqaku lethu.
4) Ukutya kweDukan
Ukutya kwe-Dukan kukutya okuneprotheyini eninzi, ukutya okune-carb ephantsi kunye nezigaba ezine. Uhlala ixesha elingakanani kwinqanaba ngalinye kuxhomekeke kubungakanani bobunzima okufuneka ulahlekelwe. Inqanaba ngalinye linendlela yalo yokutya.
Kwinqanaba lokuqala, ukutya okungenamkhawulo weprotheyini ephezulu kunye ne-oat bran enyanzelekileyo iyadliwa. Kwezinye izigaba, ezinye iicarbohydrates, amanqatha, kunye nemifuno engeyiyo-starchy yongezwa ecaleni kweprotheni. Kwinqanaba lokugqibela, usuku lweprotheyini ecocekileyo lwenziwa ukugcina ubunzima bakho obutsha, kwaye eli nqanaba liqhubeka nobomi.
Olunye uphando oluninzi lubonisa ukuba i-high-protein, i-low-carb diet ikhokelela ekulahlekeni okukhulu kobunzima. Ezi ziquka ukukhawuleza kwemetabolism, ukuncipha kwehomoni yendlala ye-ghrelin, kunye nokwanda kwehomoni ye-satiety.
Imiba engalunganga yokutya yile: Kukho uphando oluncinci kakhulu olusemgangathweni kwisidlo saseDukan. Ukutya kunciphisa amanqatha kunye neecarbohydrates. Ukwehla kobunzima okukhawulezayo okuphunyezwe kukuthintelwa kakhulu kweekhalori nako kunokubangela ukulahleka kwemisipha. Ukulahleka kwemisipha kunye nokunciphisa i-calorie enzima kubangela ukuba umzimba ugcine amandla, okwenza kube lula ukufumana ubunzima emva kokuphulukana.
Ukufumana ulwazi oluthe kratya kunye noluhlu lokutya malunga nokutya kweDukan "Dukan ukutya" funda inqaku lethu.
5) Ukutya kweMeditera
Ukutya kweMeditera kukutya okuphefumlelweyo kukutya kwabantu abahlala kumazwe afana ne-Italiya neGrisi. Iluncedo kwizifo ezininzi ezifana nesifo senhliziyo, isifo seswekile, isifo seswekile. Kwakhona kuye kwafunyaniswa ukunceda ukunciphisa umzimba.
Kukutya kweMeditera, izityalo ezininzi zityiwa njengemifuno, iziqhamo, iinkozo ezipheleleyo, iimbotyi kunye namantongomane. Ukusetyenziswa kokutya kwezilwanyana kuncinci. Ukutya kutyiwa kwimo yako yendalo. Ukutya okucutshungulweyo akutyiwa.
Ukutya kweMeditera Ungalufumana uluhlu apha.
6) Ukutya kweLeptin
Ukutya kwe-leptin kukutya okujolise ekulawuleni ukukhutshwa kwe-leptin, i-hormone ye-satiety. Ngale ndlela yokutya, ukukhutshwa kwehomoni ye-leptin kulawulwa kwaye umzimba uqala ukutshisa amanqatha. Ukutya, okufuneka kulandelwe yimithetho elula, ijolise ekudaleni indlela yokuphila enempilo.
Ukutya kwe-leptin kuthintela ukutyeba, isifo seswekile kunye nesifo senhliziyo. Nangona kunjalo, ukuba imikhwa emidala ibuyiswa emva kokutya, kulula ukufumana ubunzima.
Uluhlu lwezidlo ze-leptin kunye nolwazi oluthe kratya, "Ukutya kweLeptinFunda inqaku lethu.
7) Ukutya kwePaleo
Ukutya kwePaleo kuthintela ukutya okucutshungulweyo, iswekile, ubisi, kunye neenkozo; Yinkqubo yokutya ecebisa ukuba kutyiwe iprotheyini ebhityileyo, imifuno, iziqhamo, amandongomane kunye nembewu. Iinguqulelo eziguquguqukayo ngakumbi ze-paleo diet zivumela iimveliso zobisi ezifana noshizi kunye nebhotela, kunye nokutya okufana namazambane.
Izifundo ezininzi zibonise ukuba ukutya kwe-paleo kuyancipha kwaye kunceda ukunciphisa ubungakanani besinqe. Ukutya kwePaleo; Ikwasebenza ekunciphiseni imiba yengozi yesifo senhliziyo njenge-cholesterol, iswekile yegazi, i-triglycerides yegazi kunye noxinzelelo lwegazi.
I-downside of diet kukuba inqanda ukutya okuziinkozo, iimbotyi kunye neemveliso zobisi, ezinempilo kunye nokutya okunesondlo. Ukufumana ulwazi oluthe kratya kuluhlu lwePaleo yokutya "ukutya kwepaleo" funda inqaku lethu.
8)Atkins Ukutya
Ukutya kwe-Atkins yenye yezona zinto ziyaziwa kakhulu zokutya ezine-carb ephantsi. Ngokwale ndlela yokutya, unokunciphisa umzimba ngokutya iiprotheyini kunye namafutha amaninzi njengoko ufuna, ukuba nje uphepha i-carbohydrates.
Ukutya kwe-Atkins kwahlulwe kwizigaba ezine. Iqala ngesigaba sokungeniswa apho udla i-20 grams ye-carbohydrates ngosuku kwiiveki ezimbini. Ezinye izigaba ziquka ukongeza i-carbohydrates enempilo ekutyeni kwakho njengoko usondela kubunzima obujoliswe kuyo.
Ukutya kwe-Atkins kuye kwafundwa ngokubanzi kwaye kufunyenwe ukunciphisa umzimba ngokukhawuleza kunokutya okuncinci. Izifundo ezininzi zibonisa ukuba ukutya okune-carb ephantsi njengokutya kwe-Atkins kunokunciphisa imingcipheko yezifo ezininzi, ezifana ne-triglycerides yegazi, i-cholesterol, iswekile yegazi, i-insulin kunye noxinzelelo lwegazi.
Njengokunye ukutya okune-carb ephantsi, ukutya kwe-Atkins kukhuselekile kwaye kunempilo kubantu abaninzi, kodwa kwiimeko ezinqabileyo kunokubangela iingxaki. Ukufumana ulwazi oluthe kratya malunga nokutya kwe-Atkins "Atkins ukutya" funda inqaku lethu.
9) Ukutya kweVegan
I-Veganism yeyona ndlela ingqongqo yemifuno. Ukongeza kokungadli inyama, iimveliso zemvelaphi yezilwanyana ezifana nobisi, amaqanda, ubusi, i-albumin, i-whey, i-casein kunye nezinye iintlobo ze-vitamin D3 nazo azinakudliwa.
Ukutya kweVegan kusebenza kakhulu ekulahlekeni kwesisindo. Uninzi lwexesha, akukho mfuneko yokubala iikhalori kuba amanqatha aphantsi kakhulu kunye nomxholo wefiber ephezulu kukunceda uzive ugcwele ixesha elide. izidlo ezisekelwe kwizityalo ezifana nokutya kwe-vegan; Iyanciphisa umngcipheko wesifo senhliziyo, uhlobo lwe-2 yeswekile kunye nokufa kwangaphambi kwexesha.
Icala elibi lokutya kukuba ukutya kwe-vegan kukutyeshela ngokupheleleyo ukutya kwezilwanyana kwaye akutyi izondlo ezahlukeneyo ezifana ne-vitamin B12, i-vitamin D, i-iodine, i-iron, i-calcium, i-zinc kunye ne-omega-3 fatty acids.
Ukufumana ulwazi oluthe kratya kunye noluhlu lokutya kwi-vegan yokutya, "Ukutya kweVegan" funda inqaku lethu.
10) Ukutya kwendawo
Ukutya kweZone kukutya okuphantsi kwe-glycemic okunciphisa i-carbohydrates kwi-35 ukuya kwi-45% yeekhalori zemihla ngemihla, iiprotheni ukuya kwi-30% nganye, kunye namafutha kwi-XNUMX% nganye. Kuphela i-low glycemic index (GI) i-carbohydrates idliwa ekudleni.
Ukutya kweZone kwaphuhliswa ngokuyinhloko ukunciphisa ukuvuvukala okunxulumene nokutya, ukufezekisa ukulahleka kwesisindo, kunye nokunciphisa umngcipheko wezifo ezingapheliyo. Inzuzo enkulu yolu kutya kukunciphisa imingcipheko yesifo senhliziyo, njengokunciphisa i-cholesterol kunye ne-triglycerides. Olunye uphando lubonisa ukuba ukutya kweZone kunokuphucula ulawulo lweswekile yegazi, ukunciphisa umjikelezo wesinqe, kunye nokunciphisa ukuvuvukala okungapheliyo kubantu abakhulu kakhulu abane-2 yeswekile.
Icala elisezantsi lokutya kukuba kunciphisa ukusetyenziswa kwemithombo ethile enempilo ye-carbohydrates, efana neebhanana kunye neetapile. Ukufumana ulwazi oluthe kratya kunye noluhlu lokutya malunga nokutya kweZone "Zone Ukutya" funda inqaku lethu.
Ukushwankathela;
Akukho ukutya okugqibeleleyo kokunciphisa umzimba. Izidlo ezahlukeneyo zisebenza kubantu abahlukeneyo. Ngenxa yesi sizathu, ukutya okukhethayo ukunciphisa umzimba kufuneka kube ngqo kuwe. Olona luhlu lokutya olusebenzayo kuwe lolo unokulufaka lula kwaye ulugcine ekuhambeni kwexesha.
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