I-Herb ilahlekelwa ngamakhilogremu angu-10 ngesonto

I-Herb ilahlekelwa ngamakhilogremu angu-10 ngesonto

• Ikhambi lokulahlekelwa ngamakhilogremu angu-10 ngesonto yisinamoni.
• I-Cinnamon ingenye yamakhambi angcono kakhulu asiza ekulahlekelweni isisindo ngokushesha nangempumelelo.

Iyiphi imifino elahlekelwa isisindo ngokushesha?

• Ikhambi elisiza ekulahlekelweni isisindo ngokushesha lingelinye lamakhambi angcono kakhulu laphaya.
• Lesi sitshalo sibonakala ngokukwazi ukwehlisa i-cholesterol namazinga kashukela egazini, kanye nekhono lawo lokwehlisa amazinga e-triglyceride.
• I-ginger nayo inomthelela ekwehleni kwesisindo, njengoba ikhulisa imetabolism kanye nokushiswa kwamafutha.

Ngiphuzani ekuseni ukuze nginciphise umzimba?

Kuneziphuzo eziningi ezingaphuzwa ekuseni ukusiza ukunciphisa umzimba.
Phakathi kwalezi ziphuzo, amanzi yiwona ayisiphuzo esikhulu nesingcono kakhulu ongawaphuza ekuseni.
Ungakwazi futhi ukwengeza ezinye izithako, ezifana nolamula, i-mint, noma isinamoni nama-apula, emanzini futhi uwashiye ukuba aphuze ubusuku bonke, bese uphuza lesi siphuzo ekuseni ukuze uzuze izinzuzo zaso ekuphuleni amafutha omzimba nokulahlekelwa isisindo.

• Ngaphezu kwalokho, ukuphuza itiye eliluhlaza ekuseni kubhekwa njengenye yeziphuzo ezivelele kakhulu ezifaka isandla ekulahlekelweni kwesisindo.
• Iqukethe ama-antioxidants asiza ukudiliza amafutha esiswini futhi andise izinga lokushiswa kwamafutha.

• Ngokuqondene namanzi kalamula, kungenye isiphuzo esiwusizo kakhulu ekunciphiseni isisindo.

Isiphuzo se-Cumin sibhekwa njengesiphuzo esibalulekile esisiza ekunciphiseni isisindo lapho sidliwe ekuseni.
Ivuselela izinga lokushisa futhi inciphise umuzwa wendlala.

• Ngaphezu kwalokho, ungazama amanzi e-detox, aqukethe iqembu lezithako ezizuzisa umzimba ohlelweni lokulahlekelwa isisindo.

• Ngokuvamile, lezi ziphuzo zingase zibe nomthelela enqubweni yokulahlekelwa isisindo, kodwa akumelwe singakunaki ukubaluleka kokulandela ukudla okunempilo, okunomsoco nokuzivocavoca njalo ukuze sifinyelele imiphumela oyifunayo.

Iyiphi iresiphi eshesha kakhulu yokunciphisa umzimba?

• Kunzima ukunquma iresiphi eshesha kakhulu yokunciphisa umzimba ngaphandle kocwaningo olubanzi nokuhlola ukusebenza kahle kwamaresiphi ahlukene.
• Ngaphezu kwalokho, ukudla izithelo nemifino eminingi kungaba nomthelela omkhulu ekusheshiseni inqubo yokulahlekelwa isisindo.

Qaphela ukuthi ngaphambi kokuthatha noma iyiphi iresiphi yokunciphisa umzimba, kubalulekile ukubonisana nochwepheshe wezempilo oqeqeshiwe ukuze uqinisekise ukuphepha kwakho futhi unqume ukuthi le recipe ikufanele yini noma cha.

Isiphi isiphuzo esishisa amafutha kakhulu?

• Amafutha eqile angenye yezinkinga ezigqame kakhulu abantu abaningi ababhekana nazo lapho bezama ukuthola umzimba ofanelekayo nonempilo.
• Sizokubuyekezela iziphuzo eziphumelela kakhulu ekushiseni amafutha nokufeza isibalo esifanele.

1. amanzi:
   Amanzi athathwa njengeziphuzo ezisebenza kahle kakhulu ezishisa amafutha futhi zigcine umzimba ubusha.Isazi sokudla okunomsoco u-Katie Tomasko ugcizelele indima yamanzi ekuthuthukiseni i-metabolism futhi ashukumise umzimba ukuba ushise amafutha ngokushesha.
   Ngakho-ke, kunconywa kakhulu ukuphuza amanzi anele nsuku zonke ukusiza ukushisa amafutha nokugcina isisindo esifanele.
2. Itiye elihlaza:
   Itiye elihlaza lingenye yeziphuzo ezivelele kakhulu ezifaka isandla ekushiseni amafutha ngokuphumelelayo.
   Itiye elihlaza liqukethe izinhlanganisela ezaziwa ngokuthi ama-catechin ashukumisa umzimba futhi athuthukise amandla omzimba okushisa amafutha.
   Ngaphezu kwalokho, itiye eliluhlaza lisiza ukwandisa izinga lokushiswa kwama-calories futhi linciphise ukumuncwa kwamafutha emzimbeni.
3. ikhofi:
   Ikhofi libhekwa njengesinye seziphuzo eziyintandokazi yabantu abaningi, futhi libonakala ngokukwazi ukukhulisa izinga lokugayeka kokudla kanye nokwenza ngcono ukusebenza kohlelo lokugaya ukudla.
   Ikhofi iqukethe i-caffeine, ethuthukisa inqubo yokushiswa kwamafutha futhi ikhulise amazinga amandla kanye nogqozi phakathi nokuzivocavoca.
   Nokho, ikhofi kufanele lidliwe ngokulinganisela futhi imiphumela yalo ebuthongweni kanye nesimiso sezinzwa akufanele sithathwe kancane.
4. I-apula cider uviniga namajikijolo nolamula:
   Inhlanganisela ye-apula cider uviniga namajikijolo nelamula ingenye yeziphuzo eziyintandokazi kwabaningi ukuthungela inqubo yokushiswa kwamafutha.
   I-apula cider uviniga iqukethe i-acetic acid, ethuthukisa imetabolism futhi isiza ukunciphisa ukumuncwa kwamafutha emzimbeni.
   Ngokuqondene namajikijolo nolamula, awumthombo ocebile we-fiber namavithamini anenzuzo empilweni yomzimba.
5. ubisi:
   Ngemva kokuqeda ukuzivocavoca kusihlwa, ochwepheshe bokudla okunomsoco bayeluleka ukuphuza iziphuzo ezinamaphrotheni, njengobisi.
   Ubisi lusiza ukulungisa imicu yemisipha eyonakele futhi luthuthukise inqubo yokwakha imisipha.
   Ngakho, ikhuthaza ukushiswa kancane kwamafutha emzimbeni, okufaka isandla ekufinyeleleni isibalo esifanele.

Asikho nje isiphuzo esisodwa esithathwa njengesisebenzayo ekushiseni amafutha. Kunalokho, kuneziphuzo eziningi abantu abazikhethayo ngokusekelwe kokuhlangenwe nakho kwabo siqu kanye nezifundo zesayensi.
Ngakho-ke, kunconywa ukuthi uphuze lezi ziphuzo njalo, uzihlanganise ekudleni okulinganiselayo, futhi uzivocavoce njalo ukuze uzuze imiphumela engcono kakhulu ekushiseni amafutha nokuthola umzimba onempilo nofanele.

Umzimba wami awushisi amafutha, yini isisombululo?

• Lapho umuntu enobunzima bokushisa amafutha omzimba, angase azizwe ekhungathekile futhi engenathemba.
• Okokuqala, imizamo yokuzivocavoca kufanele iphindwe kabili, ikakhulukazi ukuqeqeshwa kwamandla, okukhuthaza ukwakhiwa kwemisipha futhi kwandise izinga lokushiswa kwamafutha ngesikhathi sokuphumula.

• Okwesibili, shintsha ezinye zeziphuzo zakho ufake itiye eliluhlaza noma itiye elimnyama eliqukethe i-caffeine, njengoba ucwaningo luye lwabonisa ukuthi lezi ziphuzo ziyakwazi ukukhulisa ijubane lokushiswa kwamafutha.

• Okwesithathu, uCroff (2009) uphakamisa ukuthi ukuhlukanisa ukudla kwakho kube ukudla okuncane, okuvamile kungase kube nomthelela ekusheshiseni inqubo yokushiswa kwamafutha.
• Ngaphezu kwalokho, gwema ukudla ngokweqile okwandisa izinga lokugcinwa kwamafutha emzimbeni.

Okokugcina, umuntu akufanele alahlekelwe yithemba.
Kunezici eziningi ezingase zithinte inqubo yokushiswa kwamafutha, futhi umuntu ngamunye angase adinge uhlelo lokudla okunempilo kanye nohlelo lokuzivocavoca oluhambisana nomzimba wakhe kanye nemigomo yakhe.
Ngokubonisana nesazi sokudla okunomsoco noma umqeqeshi wezemidlalo, isisombululo esibanzi singatholakala ukwandisa isivinini sokushiswa kwamafutha futhi sithuthukise impilo yomzimba wakho.

Yiziphi izinto eziyeka ukushisa amafutha?

Abantu abaningi banobunzima bokushisa amafutha, futhi ezinye izici zingase zibambezele inqubo yokushiswa kwamafutha emzimbeni.
Ukuntuleka kwe-calcium kungenye yalezi zici, njengoba ucwaningo luye lwabonisa ukuthi ukuntuleka kwe-calcium kubangela ukushiswa kwamafutha kancane.
Ngakho-ke, kungcono ukudla ubisi nemikhiqizo yobisi enenani eliphezulu le-calcium.
Ngaphezu kwalokho, kutuswa ukuba udle izinhlanzi eziqukethe i-Omega-3, njengoba isiza ekulahlekelweni kwamafutha omzimba nokunciphisa ingozi yesifo senhliziyo.
Asikwazi ukukhohlwa ukubaluleka kwamanzi okuphuza kanye nokugcina umzimba ogcwele amanzi ukuze ubambe iqhaza ohlelweni lokushiswa kwamafutha omzimba.

Ngazi kanjani ukuthi umzimba wami ushisa amafutha ngokushesha?

1. Ukuncipha kwesisindo esiqhubekayo: Uma uqapha ukwehla kwesisindo njalo ngaphandle kwemikhankaso yokudla okunzima, lokhu kusho ukuthi umzimba wakho ushisa amafutha ngokushesha.
   Kuthiwa ukushisa ama-kilojoule angaba ngu-500 kuholela ekwehleni ngengxenye yekhilogremu yesisindo.
2. Usayizi wezingubo: Uma ubona ukuthi izingubo zakho zikulingana kangcono futhi udinga osayizi abancane ngemva kwesikhathi esifushane, lokhu kubonisa ukulahlekelwa kwamafutha ezindaweni ezithile ezifana nezinqulu, amathanga, ukhalo noma izinqe.
3. Ukushintsha ekubukekeni komzimba: Uma ubona ushintsho esimweni somzimba kanye nentuthuko ephawulekayo ekubukeni kwakho lapho uqala uhlelo lokushiswa kwamafutha, lokhu kusho ukuthi umzimba wakho usabela kahle ekushiseni.
4. Ukwanda kwamandla emisipha: Uma ubona ukwanda kwamandla emisipha yakho, lokhu kusho ukuthi wakha imisipha emisha nokuthi umzimba wakho ushisa amafutha ngokushesha ngesikhathi sokuzivocavoca.
5. Izinga eliphezulu lokushaya kwenhliziyo: Uma uzwa izinga lokushaya kwenhliziyo yakho likhuphuka ngenkathi uzivocavoca, lokhu kubonisa ukuthi ukuzivocavoca kwakho kusebenzela ukushisa amafutha ngokuphumelelayo.
6. Ukusabela komzimba ekuvivinyeni izitebhisi: Uma usebenzisa ukugibela izitebhisi njengengxenye yendlela yakho yansuku zonke, futhi uthola ukuthi ungakwazi ukukhuphuka ngokuguquguquka futhi isikhathi eside, lokhu kusho ukuthi umzimba wakho ushisa amafutha ngokushesha futhi ukuqina kwakho ngokomzimba kuye kwaba ngcono.

isifinyezo:
Ayikho indlela eqondile yokulinganisa ukushisa kwamafutha omzimba, kodwa ngokulalela izinguquko ezenzeka emzimbeni wakho nokubukeka, ungathola ukuthi umzimba wakho ushisa amafutha ngokushesha noma cha.
Dala uhlelo lokuzivivinya olunempilo nokudla okuhloswe ngalo ukwandisa ukushiswa kwamafutha futhi kukugcina ufanelekile.

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Ngizenzela kanjani ukudla ekhaya?

• Uma ufuna ukulandela ukudla okunempilo ukuze ulahlekelwe isisindo ngokunethezeka kwekhaya lakho, ungalandela izinyathelo ezibalulekile.
• Okokuqala, kufanele uqiniseke ukuthi uphuza inani elanele lamanzi nsuku zonke, njengoba amanzi esiza ukulawula inqubo yokugaya nokunciphisa ukudla.
• Okwesibili, kufanele uqiniseke ukuthi udla ukudla okunempilo, okunomsoco okunothe ngamavithamini namaminerali, njengemifino, izithelo, namaprotheni anempilo.