Kuyini Ukudla Kwe-Leptin, Kwenziwa Kanjani? Uhlu Lokudla Leptin

Ingabe ufuna ukuncipha? Yiqiniso, awufuni ukubuyisela isisindo osilahlekele. Ngizame zonke izinhlobo zokudla. asambe ukudla kwe-leptin Uthi zama? 

Kodwa ngiyakuxwayisa. Uma usufikile lapha, ngeke ukwazi ukuya kwenye indawo. Mhlawumbe lokhu kudla okuzwile ngenhlanhla kuzoshintsha impilo yakho. 

Kunjalo ngempela. ukudla kwe-leptinLena inhloso ye. Ukwehlisa isisindo unomphela ngokushintsha indlela odla ngayo.

Kuzwakala kukuhle, akunjalo? Ukwehlisa isisindo bese ungabuyiseli isisindo esikulahlekele… Kuhle.

Pho kuzoba kanjani lokhu? ngempela lokhu i-leptin kodwa yini? Kungani banikeze leli gama ekudleni?

Uma usulungile, asiqale. Kodwa ungayeqi ukufunda lezi zingxenye zethiyori. Ngoba kubaluleke kakhulu ukuqonda i-logic yebhizinisi. Uzonquma ukudla kwakho okulandelayo ngokufanele.

Ukuncipha kwesisindo nge-hormone leptin

Leptin, i-hormone ekhiqizwa amangqamuzana amafutha. Ithumela isignali ebuchosheni lapho inani lokudla okufanele lishiswe liphansi futhi ithangi likaphethiloli ligcwele. Kodwa lapho izimo ezingavamile zenzeka emzimbeni wethu, i-leptin ikhiqizwa kancane noma ikhiqizwa ngokweqile.

Ngenxa yalokho, siqala ukudla ngokweqile. Ngemva kwesikhashana, sabona ukuthi amafutha ethu aqala ukulenga lapha nalapha.

ukudla kwe-leptinInhloso ye-leptin ukulawula i-hormone nokuvimbela ukudla ngokweqile. Akukhona lokhu kuphela. Le hormone empeleni inemisebenzi eminingi emzimbeni wethu. Ukuvimbela ukukhuluphala, isifo sikashukela nesifo senhliziyo kuncike ekusebenzeni kahle kwale hormone. Kukhona ukuxhumana okuqondile phakathi kwe-leptin nokukhuluphala.

Unganciphisa kanjani isisindo ngokudla kwe-leptin?

Lokhu kudla kulawula ukugcinwa kwe-leptin emzimbeni wethu. Siba buthaka kanjena.

Singacabanga nge-hormone i-leptin njengesithunywa. Kuyisithunywa esikhuluma ukuthi sinamafutha angakanani emizimbeni yethu ebuchosheni bethu.

Uma sine-leptin eyanele emzimbeni wethu, ubuchopho buhlela i-metabolism ukushisa amafutha. Ngakho-ke uma ihomoni ye-leptin isebenza, asikho isidingo sokuchitha umzamo omkhulu ukuze silahlekelwe amafutha.

Ngakho-ke, masenze ihomoni ye-leptin isebenze kahle futhi sinciphise isisindo. Enhle. Pho sikwenza kanjani lokhu? 

Ngokwenza izinguquko ezithile ekudleni kwethu, kunjalo. Kwalokhu ukudla kwe-leptinKunemithetho emi-5 ye…

Kwenziwa kanjani ukudla kwe-leptin?

Umthetho wokuqala: Ungadli ngemva kwesidlo sakusihlwa. 

Isidlo sakusihlwa Isikhathi esiphakathi kwesidlo sasekuseni nesasekuseni kufanele sibe amahora ayi-12. Ngakho-ke uma udle isidlo sakusihlwa ngehora lesikhombisa, yidla isidlo sasekuseni ngehora lesikhombisa ekuseni.

Umthetho wokuqala: idla kathathu ngosuku. 

Imetabolism yethu ayakhelwe ukuthi idle njalo. Ukudla njalo kudida i-metabolism. Kufanele kube namahora angama-5-6 phakathi kokudla. Akufanele udle amaswidi ngalesi sikhathi. 

Umthetho wokuqala: Yidla kancane futhi kancane. 

Kuthatha imizuzu engu-20 ukuthi i-leptin ifike ebuchosheni ngesikhathi idla. Ukuze ufinyelele lesi sikhathi, udinga ukudla kancane. Ungasigcwalisi isisu sakho ngokuphelele. Ukudla kancane kwenza udle kancane. Ukudla izingxenye ezinkulu njalo kusho ukufaka ushevu emzimbeni ngokudla.

Umthetho wokuqala: Yidla amaprotheni ngesidlo sasekuseni. 

Ukudla amaprotheni ngesikhathi sasekuseni kusheshisa imetabolism. Uzizwa ugcwele usuku lonke. amaprotheni Ibhulakufesi elinzima lizoba umsizi wakho omkhulu ekulindeni amahora angu-5 kuze kube isidlo sasemini.

Umthetho wokuqala: Yidla ama-carbohydrate ambalwa.

Ama-carbohydrate angamafutha asebenziseka kalula. Uma udla kakhulu, ugcwalisa izitolo zakho zamafutha sengathi wonga imali. Kubalulekile futhi kuyadingeka ukuthi sidle ama-carbohydrate ayinkimbinkimbi. Kodwa ungaziguquleli ube yi-carb crush, noma.

Uhlu lwesampula lokudla kwe-Leptin

Ngeke ngisho ukuthi ngidle ubisi ngesidlo sasekuseni kanye nemifino ngesidlo sasemini. Ngoba alukho uhlu oluqondile lwalokhu kudla. Lokhu kudla kuyindlela yomuntu ngamunye yokudla esebenzela ukudala indlela yokuphila. Yingakho ngithe kubaluleke kakhulu ukuqonda umqondo wesihloko esisekuqaleni kwesihloko.

Yebo, ngizoba neziphakamiso ezimbalwa zokukuqondisa…

Ngesikhathi sasekuseni

• Ngenxa yesidingo samaprotheni ekuseni, kufanele nakanjani ube namaqanda noshizi ekudleni kwasekuseni ekudleni kokuqala kosuku.
• Ngaphandle kwamaprotheni, ukudla kwakho kwasekuseni kufanele kucebile ku-fiber.
• Ngamanzi amaningi.

Ngesidlo sasemini

Ukudla kwasemini kuzoba yisikhathi esinzima kuwe, ikakhulukazi uma ubulawa yindlala. Inhloso yalokhu kudla ukudla ukudla okuningi okunama-calories amancane.

• Kokubili isaladi nesobho kuzohlangabezana nale mfuneko. Iwumthombo omuhle kakhulu wezakhi zomzimba, nokho ama-calories aphansi.
• Inyama ebilisiwe (inkukhu noma i-turkey) yizinqumo ezinhle zalesi sidlo.
• Phuza itiye elingenashukela, njengetiye elimnyama noma eliluhlaza, njengoba ama-antioxidants azosiza umzimba wethu usebenze.

Esidlweni sakusihlwa

Ukudla kwakusihlwa kufanele kugcinwe kulula.

• Isidlo semifino namaprotheni.
• Uma ungafuni ukudla uphudingi, ungadla izithelo ekupheleni kokudla.
• Ungakwazi futhi ukwengeza inani elincane lokunye okumnandi, okufana no-ayisikhilimu.
• Ungacabangi lutho ngaphandle kwezithelo ze-dessert.

Yini okufanele uyidle ekudleni kwe-leptin?

• Imifino: Isipinashi, ubhontshisi obuluhlaza, utamatisi, iklabishi, i-broccoli, u-anyanisi, u-garlic, isilimo esidliwayo esinamagatsha anamanzi, ama-leeks, i-zucchini, isitshalo seqanda, ama-radishes, beet, upelepele, i-okra, i-zucchini, njll.

• Izithelo: I-apula, ubhanana, amagilebhisi, i-grapefruit, ilamula, i-strawberry, i-orange, i-kiwi, ikhabe, i-melon, ihalananda, i-peach, iplamu kanye nepheya njll.

• Amafutha anempilo: Amafutha omnqumo, ama-alimondi, amantongomane, ama-walnuts, ibhotela, ukwatapheya.

• Amaprotheni: Ubhontshisi owomile, udali, amakhowe, imbewu yefilakisi, imbewu yethanga, inhlanzi, ibele lenkukhu, inyama yenkomo, njll.

• Ubisi: Ubisi olunamafutha aphansi, iyogathi, amaqanda, i-ayisikhilimu (inani elincane), i-cottage shizi, ushizi we-curd.

• Ukolweni nokusanhlamvu: Isinkwa se-cereal, isinkwa se-wholemeal, isinkwa sikakolweni, i-oats, ibhali, ama-oat biscuits.

• Amakhambi nezinongo: I-coriander, i-basil, i-dill, i-rosemary, i-thyme, i-fennel, i-rye, i-cumin, i-clove, isinamoni, i-nutmeg, i-cardamom, i-thyme njll.

• Iziphuzo: Amanzi, izithelo ezintsha namajusi wemifino (akukho ziphuzo ezipakishiwe), ama-smoothies neziphuzo zokuqeda ubuthi. Gwema utshwala neziphuzo ezinoshukela.

Uhlu olude. Kuningi okunye ukudla okunempilo okungekho kulolu hlu ongakudla.

Okungafanele ukudle ekudleni kwe-leptin

• Ukudla okuqukethe ama-carbohydrate. Ikakhulukazi ama-carbohydrate ahlanzekile.
• Amafutha angenampilo.
• Isinkwa esimhlophe, ufulawa, ushukela kanye nosawoti omningi.
• Iziphuzo ezinoshukela ngokuzenzela, amasoda, neziphuzo zamandla

Ingabe kufanele ngizivocavoce ekudleni kwe-leptin?

Sonke siyazi ukuthi ukuzivocavoca kuyadingeka ukuze ulahlekelwe isisindo. Ukuzivocavoca umzimba njalo izoba buthaka ngokushesha.

Ukuhamba, ukuhamba ngokushesha, ukugijima, ukugibela izitebhisi, intambo yokugxuma, i-squats, i-aerobics ukudla kwe-leptinizivivinyo ezingasetshenziswa ngenkathi wenza...

Yiziphi izinzuzo zokudla kwe-leptin?

• ukudla kwe-leptin Labo abalahlekelwa isisindo balahlekelwa isisindo ngokushesha.
• Ngemva kwezinsuku ezimbalwa zokuqala, indlala ayivamile ukuzwa.
• Uyakha imisipha.

Iyini ingozi yokudla kwe-leptin?

• Ukudla kathathu ngosuku akuwona wonke umuntu noma zonke izinhlobo zomzimba.
• ukudla kwe-leptin Uma labo abanciphayo bebuyela emikhubeni yabo yakudala ngemva kokudla ukudla, bayothola isisindo.
• Kungabangela ukushintshashintsha kwemizwelo.

Iseluleko kulabo abadla i-leptin

• Lala okungenani amahora amathathu ngemva kwesidlo sakusihlwa. Thola amahora ayisikhombisa obuthongo obuhle.
• Vuka ekuseni kakhulu. Okokuqala, phuza amanzi afudumele ngejusi kalamula.
• Zivocavoce njalo.
• Yidla ukudla kwakho ngesikhathi esifanele.

Ngamafuphi, esikudlayo kubaluleke kakhulu njengokuthi sikudla kangakanani futhi nini. Jabulela ukuphila ngokuvumelana ne-hormone i-leptin, ukwehlisa isisindo nokugcina isisindo osilahlekele!

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