Pathways Ukutya: I-ncomo kunye neziphumo ezilahlekileyo ubunzima

Kunye nokuqala kwehlobo, umnqweno unciphise umzimba baze babe nesimilo esihle kubantu nokuchuma kwawo. Imke na kwiinyanga zasebusika wokuba ndinikrukre ehleli computer, lixesha ukuba ukhululele impahla zamafu ukuba ngokugqibeleleyo efihla zonke iziphako, uze uzame kwi iimpahla zasehlotyeni nomtsalane, iisuti ukuhlamba kunye zemithi lokuqubha. Ukuba isipili ayibonisi ncam angathanda oko, ngoko ke ubunzima uya bunjani ukutya metabolic. Ukuphonononga kunye neziphumo xa uqala i sinethemba, kodwa makhe ukujongana ukuba limela inkqubo.

Yintoni na isiseko ukudla

Umbhali walo - nogqirha, a nutritionist, nto leyo eyandisa kakhulu ukuthembeka yokudla. Ugqirha wacebisa ukuba isizathu yokugaya umzimba kunokuba kukuzingxala nje kuphela, kodwa kungalingani hormone. Kungenxa kule kwaye yaphuhliswa ukutya metabolic. Ingcaciselo iziphumo zibonisa kakuhle yalo phezulu kunye nokhuseleko umzimba, kuba akukho ezile ukutya, kunye ukutya okunezondlo. Eyona umsebenzi womntu - kufanelekile ukuba asasaze otya ngayo yonke imihla kwaye ziquka kuphela ukudla okunempilo kukunika amandla ayimfuneko ebomini, kwaye bazihlube zolondolozo namanqatha. Noko ke, asingabo bonke iimveliso zenziwa ngokulinganayo, kwaye rhoqo ubala osidingayo siyimfe. Kuziwa kwizidlo kuhlangula metabolic. Ukuphonononga kunye neziphumo kuqinisekiswa ziingcali ezininzi kunye zokudla bathi le nkqubo yenza kube lula ukwandisa imveliso iincindi zamadlala ezikhuthaza umtshiso amanqatha, kwaye, phezu koko, ukunyina Yindibanisela abo banoxanduva sokuzuza yayo.

Ngokubanzi, ukutya umdla kakhulu. Le yenye zeenkqubo ezimbalwa ezivavanyiweyo ngokwezonyango. Iluphawu nizkoglikemicheskoy amagama nokuqina yokudla. inzuzo yayo zingenakuphikwa kukuba ukususela eseleyo kuwo yeyona osisityebi ngakwicala leeprothini, ifayibha, iiminerali neevithamini.

inkcazelo yokudla

Makhe sihlolisise oko kanye na ukutya metabolic. Ukuphonononga kunye neziphumo kuthetha ukuba, ukuzama khona ngoku. Noko ke, kufuneka uqale uqonde ukuba ukhethe njani iimveliso zokutya. Kulo mba, ukutya yinto elula gqitha. Akuyomfuneko ukuba babale calories kunye ixabiso eneji lwemveliso ngamnye. Umbhali liphuhlise iipleyiti ezizodwa, njengako apho imveliso nganye unikwe amanqaku. Ukongeza, nangona iyantlukwano wavunyelwa ukuba ukutya, ukutya kulawulwa kakhulu ngokuthe ngqo, ngoko kufuneka uqokelele intando yabo ngenqindi, ngokukodwa ukumelana kwinqanaba lokuqala.

ukudla Ngokusekelwe, njengoko sele kuchaziwe, ukusasazwa ekunene lweemveliso ukutya mihla le kwaye usebenzise ukutya kuphela okunempilo. Ngenxa kule tshintsho elinganeno imveliso insulin kunye namanye iihomoni, akhokelela nokwanda amanqatha, iyazingenela imveliso iadrenaline, nto leyo ethintela nokudalwa iidiphozithi lipid. Kuyanceda bunjani ubunzima kunye nokwandisa umsebenzi onke amalungu kunye neenkqubo. Yokudla liye waqaphela iingcali ezininzi kwakunye nabantu kulo ndiyifumene ngokuvumelana kunye nezempilo. Oku akuthethi ukuba ukudinwa kwaye ezimbi kwimpilo.

Izinto eziluncedo ze yokutya

Kuyinto inkqubo esebenzayo amandla, nto leyo ngokupheleleyo normalizes ukutya uze ishenxisa ingxaki sobunzima kwemfuneko. Xa zalo eziluncedo zilandelayo kuqinisekiswa ngexesha yolingo lwezonyango:

• Lokugaya kakuhle kakhulu, lo gama izidlo ezininzi it slow.
• Iihomoni zibuyele esiqhelweni.
• Ngokuphawulekayo kuphucula umsebenzi iphecana zesisu.
• ukusebenza isisu kwaye umchamo angekhoyo.
• Kuphucula imeko kolusu iyazingenela iinkqubo okungenisa.
• Yintoni ebalulekileyo, akukho mfuneko yokuba ukubala isiqulatho osidingayo lokutya ziphele.

main isigaba

Ngoko nangoko walumkisa abo baqhele ukusebenzisa ukutya okucacileyo. Le nkqubo yenzelwe umsebenzi rhoqo phezu ngokwakhe. Umphumo engundoqo iya kuba malunga neeveki ezintathu emva kokuqalisa ukutya, ngoko nceda ube nomonde. Ngoko ke, yintoni na ukutya metabolic. yenkcazelo eneenkcukacha kwisigaba ngasinye sinikela kancinane, kodwa siphawula ukuba ngaphakathi kwinkqubo kukho amanqanaba amathathu, nganye kuzo ihlala iintsuku ezili-15. Eyona nto kunzima ukuyinyamezela kwisigaba kwiveki ezimbini-yokuqala. Ngemihla yakudala, xa utshintsho omzimba, zingenzeka ubuthathaka kunye isicaphucaphu, kodwa ke ezi mpawu ngokuthe efana.

Ngoko ke, lo kwinqanaba lokuqala i ngamanqatha elivuthayo esebenzayo. Ngeli xesha, ungasebenzisa imveliso ofumana inqaku 0 okanye 1 kwisikali ukudla. Inqanaba lesibini - esitalini umzimba. Apha kukho unciphiso olukhulu ubunzima, kwaye uphela xa result ukuba izicwangciso yimpumelelo. Ukutya kule sigaba isekelwe iimveliso anikwa kumanqaku e-1 ukuya kwezi-2. Musa ukubeka kakhulu nenjongo, emva kwekhefwana nje seeveki ezimbini, uyakwazi ukuphinda ukutya kwakhona. Ngethuba lesigaba sesibini imveliso kufuneka zikhutshwe namatheko-5 ukususela kusasa kwabo eziye kwabelwa amanqaku ama-2, kwaye awugqibe kunye abo index ngu zero. Ekugqibeleni, isigaba sesithathu - kukuhlanganisa iziphumo kunye notshintsho-gingxi ukusuka yokudla. Ukutya kancinci wongezelela iimveliso kunye ngamanqaku 3 4. ixesha kuhlengahlengiswa ukutya efanelekileyo. Isiseko yokudla kufuneka ifayibha, kunye neemveliso protein.

Products, eziye owabelwe 0 amanqaku

Ngokuqinisekileyo umfundi sele unomdla ukutya, nto leyo equka ukutya metabolic. Inkcazelo eneenkcukacha iqela ngalinye kuya kukunceda ucwangcise menu sakho imini kwaye unciphise umzimba ngaphandle ubuhlungu. Iqela lokuqala luquka amabele yenkuku ebilisiweyo, kubo bonke okhe wahlala phezu nayiphi na izidlo. Oku amaqanda ifakiwe, inyama umvundla, intlanzi ebilisiweyo nentlanzi, kwemifuno kunye neziqhamo. Abanye fun and uncedo bahamba imifuno menu kunye apile cider iviniga, lwemostade. Ukongeza, ayilolongezo enkulu kule menu kuya kuba iimveliso zobisi, iyogurt kunye cottage itshizi, kodwa akunyanzelekanga 0% ngamanqatha. Yonke imihla, ungasebenzisa amafutha omnquma, inyama pipi, Ingca yolwandle, ifayibha olupakishiweyo. Oku sisiseko apho yokudla metabolic. Ukuphonononga ezilahlekileyo ubunzima bathi esitya ukutya loo nto ilula kakhulu, musa kufuneka ukulamba ukunciphisa umzimba izinto eziyimfuneko.

Iqela elilandelayo, 1 indawo

Oku ukutya yenza phantse lonke ixesha umzimba. Ubukhulu becala ezi ziquka iimbotyi iiproteins-rich. Ngaphezu okumnandi imenyu iya kuba smoothies yemifuno kunye neziqhamo kunye ayo fresh. Eli qela ikwaquka amaqunube eyomileyo namnandi. Ngentsasa elandelayo, ukuba ingasetyenziswa yonke imihla, oko ivumela ukutya metabolic. Menu usuku ngalunye siya kuba kancinane kamva, xa ukuhlalutya onke amaqela imveliso.

Iqela lesithathu kweemveliso amanqaku 2

Le emifuno neeoyile, zomnquma, neenkozo zepistasi, nembewu. Enyanisweni, eli qela ubanzi kakhulu, oko kuquka beetroot abilayo kunye neminqathe, yemvu kunye yenkomo, imvu ndibutyabeke ngomswane. Cereal kolu didi ziquka buckwheat kunye nerayisi, rye isonka, ipapa kunye muesli, ubisi kunye nemveliso yobisi ukuya kwi-4% ngamanqatha. Ezi ziquka no ezinjengezo feta sisi feta. Hi ndlela leyi, abaninzi yeeavokhado oluthandayo ifakiwe nayo kule didi, kwaye awusebenzi iziqhamo kunye nemifuno. Zonke ezi mveliso e pathways ukudla ukuba, ukuqalela ngomhla we-14.

Iqela yesine, amanqaku 3

Ezi mveliso ziqukiwe ekutyeni, xa eza ekupheleni yokudla metabolic. Ukuphonononga ezilahlekileyo ubunzima bathi emva kweeveki ezimbini zokuqala imvakalelo ezilahlekileyo ukuba umzimba. Ukutya zahlukahlukene kakhulu, kuquka phantse zonke iintlobo zemveliso, kodwa uqhubeka ukuba unciphise umzimba ngokuncama ukutya kakuhle ngesikali. Ngoko ke, amanqaku 3 babelwa iyogathi kunye namazimba isidudu, itshokolethi emnyama, ingqolowa kunye netshizi nzima. Oku kubandakanya, kunye cream netshizi.

Iqela yesihlanu, amanqaku 4

Kuxhomekeke ozithandayo, kodwa iimveliso ngokwaneleyo eziyingozi ezinokuthi anokusetyenziswa emva kokukhutshwa yokudla. Le ibhiya kunye nezinye iziselo ezinxilisayo, izinja ezishushu iisoseji. Kwakhona zaziquka ukutya okunkonkxiweyo neetapile, idada, eyemayonnaise, cream ezimuncu nobusi, yonke confectionery, itshokolethi, isonka esimhlophe, Bacon, ubisi yinto enye, ziilekese, ice cream, semolina kunye nomgubo. Ezi mveliso musa ukwamkela yokudla metabolic. Menu usuku ngalunye ngexesha amanyathelo ezimbini zokuqala kufuneka ngaphandle ngokupheleleyo kubo, kuphela kwisigaba sesithathu ungaba omunye nabo ngeveki, kwangaxeshanye ukuzisebenzisa kuphela kwisiqingatha sokuqala mini ekukhethwa ukuba zibe ngezixa ezincinane.

Imiqathango nokusetyenziswa kwemveliso

Nangona lula elikhangeleka ekutyeni, Kuyinto ngokunamathela wakhiwe. Ngaphandle kusasa, imini, emva kwemini, ngokuhlwa kunye isidlo ebusuku, nganye iphahlwe amanqaku. Kulo mzekelo, ukuba oziphosileyo isidlo sakusasa, elinikwa, umzekelo, amanqaku 4, awukwazi ukufaka ukuba isidlo. Enye okhonzayo imalunga 250 grams, ukuba uceba ukunciphisa umzimba, akuyi kufuneka idlule kwesi sixa. imenyu yokutya elipheleleyo iqulathe iiprothini, amafutha kunye carbohydrate, kodwa kufuneka usebenzise ngokuchanekileyo: Amafutha kunye carbohydrate - kwisidlo sasemini, kunye neeproteni - emva kwemini. Kulo mzekelo, unalo olubanzi anokukhetha izitya, ngenxa yokuba iimveliso bavumelekile ukuba basebenzise entsha, kuphekwa, yathamba okanye ifomu wazosa izonkana. Ngelo xesha ke kufuneka ukuba ukupheka isuphu phezu kwamanzi endaweni umhluzi. Kuba salads, sebenzisa namafutha omnquma, intlama yejusi yelamuni okanye apple cider iviniga.

imenyu yokudla pathways zeveki: Isigaba 1

Njengoko sele kukhankanyiwe, kwinqanaba lokuqala ekutyeni kuyimfuneko ngenjongo yokukhawulezisa ukutya. Ngeli xesha, unako ukutya kwiqela lokuqala kuphela, xabiso lazo elo ke 0 amanqaku. Oku ikakhulu ukutya, izityebi ngakwicala leeprothini kunye nefayibha. Kulo mzekelo, ukutya kufuneka ziphele isixa kancinci kwamafutha kunye carbohydrate. Usuku Kucetyiswa ukuba usele i icephe ze-oli yemifuno kwakunye iimalthivithamini ukongeza ukutya. Isigaba sokuqala ithatha iiveki ezimbini, kodwa ke xa uziva tyhafi unesiyezi, ngoko ukuqhubeka ngoko nangoko kwisigaba sesibini. A kancinane ukuze kulungiswe le meko iti olomeleleyo kunye neswekile.

Sele sathetha okuninzi malunga ipoi oko kukuthi ukutya metabolic. Le menu iquka izidlo ezintlanu. Njengoko sakusasa ilingane inkuku womoji-zonka, ezinkonkxiweyo iimbotyi eziluhlaza kunye neti. Enye ngobuwena unako ukukhonza amaqanda amathathu begilana kunye isaladi yemifuno. Njengoko sasemini bar ukusetyenziswa bran ubisi amafutha okanye cottage itshizi kunye iti.

Emini ungakwazi ukupheka isophu yemifuno yemifuno umhluzi, badle inyama ingomvundla kunye isaladi yemifuno. Kungenjalo, ungasebenzisa ingumhluzi yokupheka intlanzi kunye ezisezantsi-namanqatha ntlobo amakhowa. Umthamo - oku isidlo ebaluleke kakhulu, nto leyo ngokufuthi siyazilibala. An ngobuwena kakhulu ibiya kuba intwana yentlanzi nee-ertyisi okanye kelp isaladi. Uzibhale, uya kufuneka umthombo protein. Kokuba nowezonkana ezisicaba ezingenagwele ngefoyile ye turkey umtya kunye nekhaphetshu ebilisiweyo, inkukhu webele isaladi. Iqala yokudla metabolic. Zokupheka ukuba aguqulelwe ngokwabo, kwakunye ukuhlola kunye izithako ngaphakathi kwiqela kweemveliso ogunyazisiweyo.

Isigaba sesibini, ukulahlekelwa ubunzima esebenzayo

Ngoku ke umzimba ukulungele ukutshisa calories ezingaphezulu. Ngcembe kuphucula ukutya, kunciphisa ubunzima ngaphandle nobungozi kwimpilo. Noko ke, ukutya imithetho embalwa yatshintsha. Pathways, ukutya kwamadlala kufuna ingqalelo ngononophelo yonke imithetho. Breakfast kufuneka uhambe de 10 ekuseni, ixabiso layo amanqaku 4. Lunch, ophela kweeyure ungadlulanga umhla we-12, yayilingana amanqaku ama-2. Komulela badinga iiyure ezintathu, amanqaku ama-2. Umthamo sidlule ukuba 18:00, 1 inqaku. Dinner ungadlulanga owe 20:00, imveliso kunye nexabiso zero.

Sasekuseni uyakwazi ulungiselele 100 g buckwheat isidudu kunye nemali efanayo webele inkuku. Ukongezelela, ndidle iqhekeza lesonka kunye netshizi, kunye iglasi yobisi mafutha hayi ngaphezulu kwe-2%. Enye indlela kungaba ingqalelo iitapile ebilisiweyo (50 g), iertyisi ezinkonkxiweyo ubusi kunye neti. isidlo yesibini okanye sasemini equlathe bran okanye Anut kunye iyogurt (100 g). Kuba sasemini ungakwazi ukupheka isophu yemifuno (150 g) kunye zeze ezigcadiweyo ibele (100 g) kunye isaladi yemifuno. Ngosuku olulandelayo ungakwazi ukupheka mushroom isuphu, 100 g umtya ebilisiweyo kunye isaladi yemifuno. Uzibhale, cook intlanzi umphunga okanye kwaselwandle mix.

Ngexesha lesi sigaba, umzimba ngokuthe ngcembe kuxhasa ukusebenza ukutya kwaye iqala ukutshisa ngenkuthalo utyebile. Esi sigaba ihlala ixesha elide kangangoko kuyimfuneko ukuze afumane ubunzima ilungileyo, kungenxa imfuneko wakho otya ngayo pathways uya kuhlala phezu kwexesha. Iziphumo mihle kakhulu, wonke umntu olandela yonke imithetho yenkqubo, ngokuthe ngcembe unciphise umzimba ngaphandle nawuphi na umonakalo kwimpilo yakho.

Isigaba sesithathu - nokubopha japan

Kamsinya nje uvakalelwa kukuba ubunzima waqalisa ukuba lulungele wena, ungasa kwi ukuya kwinqanaba lokugqibela lokugqibela. Ijoliswe inguqu kwamagingxi ukutya kwaye ulondolozo kwiziphumo ezifunyenwe. Uyaqhubeka ukutya indlela efanayo naleyo kwisigaba sesibini, kodwa ngokuthe ngcembe wongezelela ukuba inani ngalinye ukutya inqaku elinye. Le caveat kuphela: musa ukwandisa emva 18:00. Kangangethuba, ubunzima liqhubeka lincipha, kamsinya nje iye yazinza, ngoko kufanelekile kuni, ekudleni engcono.

Zokupheka ukutya okumnandi

Amaxesha amaninzi, abantu ngokuya Iingcali zokutya kunye nokuphazamiseka hormone. Kodwa kwenzeka ukuba oku isivakalisi - syndrome pathways kwabasetyhini ephatha lokudla impumelelo enkulu. Yaye iindaba ezimnandi kukuba nkqu ngexesha ukwehla kobunzima, ungenza ngokubafekethisa isidlo esimnandi wena. Enye ezinjalo kagqirha mushroom lesuphu kunye Shrimp. Kubhaliwe walungisa nje imizuzu eli-15. Kuya kufuneka amaqhosha 2 Shrimp kunye 1 - amakhowa. In umhluzi ukongeza amagqabi kunye soy sauce.

umthamo Zobungangamela unako ukukhonza isaladi iimbotyi eziluhlaza kunye ngamakhowa. Ukuze wenze oku, ngobunono ubilise iimbotyi, amakhowa kwi- ikonofile kunye leek. Season ne soy sauce kwaye ube ityuwa, igalikhi batyumke. Kwaye dessert, uya uthando smoothie cherry. Thatha ephantsi-fat iyogurt, cherry kunye vanilla. Beka zonke izithako kwi blender kwaye phehla kakuhle. Ukulungele ukuba basele uthululele izibuko afefe nesinamon. Ezi zokupheka ezilula zokukunceda lula yaye ukutya okulungileyo ngalo lonke ixesha kwaye ubunzima bomzimba kakhulu.

endaweni yesiphelo

Njengoko ubona, akukho elukhuni okanye kube nzima ukutya pathways (hormone ayo). Buyekezwa inani elikhulu abasetyhini kunye namadoda ukuqinisekisa ukusebenza kwayo. Asinto kubiza kakhulu, ukususela imenyu iqulathe iimveliso ixhaphakileyo. Xa nokubuyekezwa, nkqu isigaba sokuqala ikhutshelwe ngokulula kakhulu, indlala ongekhoyo ngokupheleleyo, ngokoswele kancinci ukuze kuvuselelwe bakukhethayo ukutya. Kungekudala emva kokuba ekuqaleni ekutyeni abantu baqale ukubhiyozela yesandi emangalisayo, intlalo-ntle kunye nelahleko ubunzima kancinane kodwa ngokuthe ngcembe. Ngaxeshanye, abafazi phawula ukuphuculwa eluswini, iinwele kunye nezikhonkwane, olungeke kodwa nemihlali.

iingcebiso ezongezelelweyo icebiso zokudla kukuba ukusela iiglasi ezine ubuncinane yamanzi acocekileyo ngosuku. Oku kunceda baphethe ngokukhawuleza slags netyuwa evela emzimbeni, kwakunye ukubuyisela ukutya. Kuyanconywa ukuba ningadli ngaphantsi kwe qho kwiiyure ezintathu, kunye lingafakwanga ikhefu ebusuku. Funda ukumamela iimvakalelo zakho, ukuze badle kwaye musa nditye. Ukuze wenze oku kufuneka udle kancinci, ukuba umvumele ukuhlafuna ukuluma nganye. Ukulahlekelwa ubunzima ngoncedo le nkqubo kakuhle kakhulu, oku kungqinwe koogqirha kunye nezigulane. Kwaye okona kubaluleke kakhulu, kuba ukutya yokucolwa yakhiwe ngokupheleleyo, ukutshintsha ukhetho incasa. Oku kuthetha ukuba Kum owabathiyayo akayi kubuya nkqu ukwaphulwa enkulu yokudla. Siye sahlolisisa ukutya metabolic. Ukuphonononga kunye neziphumo, iiresiphi kuya kukunceda uhambe kwaye isigqibo sokuba eli cebo kufanelekile kuwe.