Indlela Yokwenza Ukudla Kwe-ABS Okwenza Buthaka Indawo Yesisu?

Ukudla kwe-ABS ekubhebhethekiseni isisu Kuwuhlelo lokudla olusebenzayo. Ithuthukiswe nguDavid Zinczenko. Luhlelo lokudla lwamasonto ayisithupha. “Ukudla kwendawo yesisu, "ukudla kokunciphisa isisu", "ukudla kokunciphisa isisu" Waziwa ngamagama ahlukene njengathi

Ukudla kunikeza amavithamini, amaminerali kanye ne-fiber edingwa ngumzimba ngokudla okuyi-12. Lokhu kudla ekusheshiseni imetabolismIsebenza ekwakheni imisipha kanye nokunikeza amandla. Kwanqunywa ngenxa yezifundo.

Uhlelo lokudla lwe-abs Kubhubhisa isifiso esingokomzimba nesengqondo sokudla.

I-abs diet ilahlekelwa kanjani isisindo?

Ukudla kuqukethe uhlelo lokudla lwezinsuku eziyi-6 oluthatha amasonto ayi-7.

Labo abalandela ukudla kufanele badle ukudla okuyi-6 ngosuku. Ukudla ukudla okungu-6 kuzokunikeza amandla osuku futhi kukwenze uzizwe ugcwele.

Kanye ngeviki kuba nesidlo sakusihlwa somklomelo ongakwazi ukukudla. Ungadla noma yini oyifunayo. Kunconywa futhi ukugwema ukudla okunamafutha, ama-carbohydrate agayiwe kanye nokudla okunoshukela omningi.

ama-carbohydrate ahlanzekile, amafutha agcwele kanye high fructose corn isiraphuu Ukudla okuqukethe akuvunyelwe.

Kwenziwa kanjani ukudla kwe-ABS? 

Ukudla kwe-ABS Iqukethe uhlelo lwamasonto ayisithupha. Ngenkathi unciphisa ukudla, kuyadingeka ukuthi udle okungenani ukudla okuyisithupha ngosuku ukuze unikeze amandla, uvikele imisipha futhi ushise amafutha.

Inhloso lapha ukukhulisa isibalo sokudla, kube sehliswa inani elidliwayo ngesikhathi sokudla. kulolu hlelo yukudla okuphezulu kwamaprotheni kanye nama-carbohydrate ashisa kancane emzimbeni abaluleke kakhulu.

Kudingeka ukudla okulula okuthathu phakathi kwezidlo ezintathu eziyinhloko. Ukudla okulula kufanele kuhlelwe amahora ama-2 ngaphambi kwesidlo sasemini, amahora ama-2 ngaphambi kwesidlo sakusihlwa namahora ama-2 ngemuva kwesidlo sakusihlwa.

Isidlo ngasinye sinenani elifanele lamafutha, ama-carbohydrate, amaprotheni kanye Ukudla kwe-ABSKufanele ibe nokusatshalaliswa okulinganayo kokudla okuyi-12 okunconywe yinkampani. 

Ukudla kwe-ABSUdinga ukubala ukuthi mangaki amakholori owadlayo ngosuku. Ukusatshalaliswa kwama-macro kanye nama-micronutrients okufanele kuthathwe nsuku zonke imi kanje: 

Yini okufanele uyidle ekudleni kwe-ABS?

Enhliziyweni yohlelo lokudla kukhona ukudla okuyi-12. Lokhu kudla kuqukethe i-calcium, amaprotheni namafutha anempilo. Ngesikhathi udla, kufanele ulawule osayizi bezingxenye futhi ubale ama-calories. Ukudla kwe-ABSNakhu ukudla okungu-12 ongakudla kukho: 

1) i-almond

Um-alimondi Kuyi-antioxidant enamandla ecebile ku-vitamin E esiza ukuvimbela ukulimala kwama-radical mahhala. Kuyasiza ukwakha imisipha kanye nokuzivocavoca. 

2) Ubhontshisi nama-pulses

ubhontshisi futhi imifino iqukethe izinto eziyisisekelo ezinamafutha aphansi, acebile ngamaprotheni kanye ne-fiber. Isebenza kahle ekunciphiseni isisindo nokwakha imisipha, leli qembu lihlinzeka ngokudla okwanelisayo, okune-fiber ephezulu kwesidlo sakusihlwa. Ingathatha indawo yesidlo sakusihlwa esinenyama. 

3) Isipinashi neminye imifino enamahlamvu eluhlaza

Spinach nokunye imifino enamahlamvu aluhlazaInothile ngamavithamini A, C, K kanye namaminerali afana ne-folate ne-beta carotene. Njengoba le mifino inamandla amakhulu e-antioxidant, inciphisa ama-radicals mahhala ngenkathi ilwa nezifo ezihlukahlukene. 

4) Imikhiqizo yobisi efana neyogathi noshizi

Ngenxa yokuqukethwe okuphezulu kwe-calcium emikhiqizweni yobisi, kuvimbela ukukhumuzeka kwamathambo. Iphinde inikeze umuzwa wokusutha. 

5) I-oatmeal

Ama-oats aqoshiwe Kuwukudla okune-fiber okuhlala esiswini isikhathi eside. 

6) Iqanda

iqandaAmaprotheni atholakala kulo mkhiqizo asebenza kangcono ekwakheni imisipha kunamanye amaprotheni. Ngenxa yokuqukethwe kwe-vitamin B12, isiza ukushisa amafutha. 

7) Ibhotela Yamantongomane

Ibhitela lamantongomane Iqukethe amafutha e-monounsaturated abalulekile empilweni yenhliziyo. Basiza ukushisa amafutha futhi bakhe imisipha. 

8) Amafutha omnqumo

Iqukethe amafutha e-monounsaturated amafutha omnqumoIsebenza ngempumelelo ekuvimbeleni ukuwa kwemisipha kanye namafutha avuthayo. 

9) I-Turkey nenyama enamafutha

Inyama engenamafutha njenge-turkey breast Ukudla kwe-ABSukudla okungadliwa. Ikakhulukazi Inyama yaseTurkeyIcebile ku-vitamin B6. 

10) Okusanhlamvu okuphelele

Izinhlamvu eziphelele zinikeza ama-carbohydrate adingekayo ukuze kugcinwe imisebenzi yansuku zonke. 

11) I-protein powder (uma uthanda)

Kuyasiza ukwakha imisipha. Iqukethe ama-amino acid abalulekile asiza ukushisa amafutha. 

12) Ama-raspberries, ama-strawberries, nama-blueberries

Lezi zithelo, eziqukethe ama-antioxidants anamandla asiza ukulwa nesifo senhliziyo nomdlavuza, ziyasebenza ekuphazamisekeni kombono nokulahlekelwa inkumbulo. 

Yini engadliwa ekudleni kwe-ABS?

Ukudla kwe-absKanye nokudla ukudla okusiza ukwakha izicubu zesisu, kuyadingeka ukuba kude nokudla okungaqinisa indawo yokhalo.

Ukudla kwe-absIzinto okufanele uzigweme yilezi: 

• Iziphuzo ezinoshukela; Iziphuzo ezinoshukela ezifana nesoda, iziphuzo zezemidlalo, nejusi yezithelo zandisa amafutha omzimba. Iphinde ijiye isifunda sesisu. Lezi ziphuzo nazo zinamakhalori amaningi noshukela. 

• ukudla okuthosiwe; Ngaphezu kokuba nama-kilojoule amaningi, ukudla okuthosiwe njengama-french fries nakho kunamafutha amaningi. Amafutha e-Trans Yandisa ingozi yokuhlaselwa yinhliziyo futhi iphinde ibangele ukukhuluphala.

• Utshwala; Utshwala bulimaza impilo futhi bubangela ukukhuliswa kwesifunda sesisu.

• Ukudla okulula okushukela; Ukuze unciphise amafutha esiswini, kuyadingeka ukuba ugweme ukudla okulula okunoshukela njengamakhukhi, amakhekhe namakhekhe.

• Izinhlamvu ezihlungiwe; Izinhlamvu ezicolisisiwe ezifana nelayisi elimhlophe, isinkwa kanye ne-pasta zine-fiber encane, amavithamini namaminerali. Ucwaningo luthole ukuthi okusanhlamvu okucolisisiwe kubangela ukukhuluphala.

Ukudla kwe-ABS nokuzivocavoca

Ukudla kwe-ABSUkuqeqeshwa kwamandla kanye nokuzivocavoca kwe-abs oku-3 kunconywa izikhathi ezi-2 ngesonto. Ukuzivocavoca kwenhliziyo kuyindlela enhle.

Ukuzivocavoca okunjengokuhamba, ukugijima, ukupedalitha ibhayisikili elimile, intambo yokugxuma kungenziwa.   

Yiziphi izinzuzo zokudla kwe-ABS?

Ukudla kwe-ABS itusa uhlelo lokudla okunempilo nokuzivocavoca umzimba. I-fiber, i-calcium, ama-monounsaturated fatty acids ekudleni asiza ekuvimbeleni izifo ezinjengokukhuluphala ngokweqile, isifo sikashukela, ukukhumuzeka kwamathambo nomfutho wegazi ophakeme. Izinzuzo zalolu hlelo lokudla zimi kanje: 

Ukuncipha kwesisindo: Ulahlekelwa isisindo ngenkathi wenza ukudla. Ukudla okulula kugcina izinga likashukela egazini lilingana. Ukukhishwa kwe-insulin kulawula ukugcinwa kwamafutha. Ukudla okuyi-12 ekudleni kuyasebenza ekucindezeleni indlala. 

Izinzuzo zenhliziyo nemithambo yegazi: Ukudla okunconyiwe kusiza ukuvikela isifo senhliziyo futhi kugcine amazinga e-cholesterol ebhalansi. 

Isicelo esilula: Ukudla kulula kakhulu ukulandela. Udla njalo usuku lonke. 

Iyini ingozi yokudla kwe-ABS?

Ukudla kukhanga amadoda kakhulu kunabesifazane.

Ukudla kwe-ABS Kuwukudla okuphephile. Ayinayo imiphumela emibi. Nokho, hlala uthintana nodokotela wakho ngaphambi kokulandela lokhu noma okunye ukudla.