Zakudya Zatsopano za 7 Zomwe Simunamvepo (Zomwe Zimagwira Ntchito!)

Zamkati

• Chotsani mapulogalamu owerengera kalori
• Chepetsani kulimbitsa thupi kwanu kwa HIIT
• Konzani zogonana Loweruka ndi Lamlungu
• Chepetsani nyimbo mukamadya
• Mverani nthabwala paulendo wanu
• Fufuzani mankhwala anu kabati
• Bwezeretsani nthawi yanu yolakalaka
• Onaninso za

Njira yochepetsera kudya ikusintha kwambiri, ndipo poganizira kuti imapangitsa kutsika kwa mapaundi kukhala kosavuta komanso kokhalitsa kuposa njira zam'mbuyomu za thukuta ndi njala, ndizo nkhani zosangalatsa. "Momwe tauzidwa kuti tichepetse thupi zatipangitsa kuti tilephere," atero a David Ludwig, M.D., Ph.D., pulofesa wazakudya ku Harvard komanso wolemba Mumakhala ndi Njala Nthawi Zonse? "Ngati sizinagwire ntchito kwa inu, dziwani kuti siinu nokha amene mukuvutika." Ndipotu, ofufuza akamaphunzira zambiri za kuchepetsa thupi, amazindikiranso kuti mfundo zina zomwe zimaganiziridwa kuti sizikhalapo nthawi zonse m'moyo weniweni. (Monga Zakudya Zowonongekazi Zikunama Mwina Mukukhulupirira.)

Ndiye chimapulumutsa chiyani? Mudzakhala okondwa kumva kuti kusintha kosavuta kwa chizolowezi ndi komwe kumakhudza kwambiri, kwakanthawi. Izi ndi njira zanzeru, zatsopano zomwe zimalipira.

Chotsani mapulogalamu owerengera kalori

Thupi lanu limachita ma calories mosiyana kutengera zakudya zomwe amachokera. Chifukwa chake m'malo mongowerengera mopitirira muyeso ndi kudula zopatsa mphamvu, yang'anani kudya zakudya zoyenera, Dr. Ludwig akuti. Kugwiritsa ntchito ma carbs opangika kumapangitsa kuti insulini yanu ikhale yolimba, zomwe zimapangitsa kuti mafuta anu asunge mafuta owonjezera. Mapuloteni, mbali inayi, imayambitsa timadzi tomwe timatulutsa zopatsa mphamvu m'nkhokwe, "akutero. Choyipa chachikulu kwambiri ndi chakuti, zakudya zopatsa thanzi kwambiri zimachedwetsa kuchepa kwa thupi lanu. adapeza kuti omwe amadula carbs amawotcha mafuta owonjezera a 325 patsiku poyerekeza ndi omwe amadula mafuta-osachita masewera olimbitsa thupi. mapaundi adzatsika mosavuta, osafunikira masamu apamwamba.

Chepetsani kulimbitsa thupi kwanu kwa HIIT

Ngati mukuphwanya, Kupota, ndikupita ku HIIT makalasi ngati openga koma osataya thupi, mutha kukhala kuti mukuwonjezera. "Kupititsa patsogolo ntchito kumabweretsa kuchuluka kwa cortisol, mahomoni opsinjika omwe amakupangitsani kuti muzilakalaka shuga ndi mafuta osungira," akutero a Stephanie Middleberg, R.D.N., woyambitsa wa Middleberg Nutrition ku New York City. Osasiya konse masewera olimbitsa thupi; ingochepetsani magawo anu mwamphamvu mpaka masiku atatu pa sabata max (zambiri kuti mupeze zabwino zonse zathanzi) ndikuchita bwino (kwezani zolemera, kuthamanga, kutenga kalasi ya yoga) masiku awiri pa sabata, akulangiza.

Konzani zogonana Loweruka ndi Lamlungu

Kuchuluka kwa oxytocin ("hormone yachikondi" yomwe imatulutsidwa mukakhala pachibwenzi ndi munthu wina) ingakuthandizeni kudya pang'ono, malinga ndi kafukufuku wofalitsidwa m'magaziniyi. Kunenepa kwambiri. Popeza timadya mafuta opitilira 400 Loweruka ndi Lamlungu kuposa masabata, kukhala otanganidwa pakati pamashiti kumathandizira kuchepetsa kuwonongeka kwa zakudya. "Kuphatikizanso, kugonana kungakupangitseni kumva bwino za thupi lanu, zomwe zimakuthandizani kupanga zakudya zabwino komanso kuchita masewera olimbitsa thupi," akutero Haylie Pomroy, mlembi wa bukuli. Fast Metabolism Food Rx. (Kugonana kwam'mawa kungakuthandizeninso kuchepetsa nkhawa.)

Chepetsani nyimbo mukamadya

Anthu amadya ma pretzels ambiri akamamvetsera phokoso lomwe limatulutsa phokoso lazakudya, kafukufuku wopangidwa ku Brigham Young University ndi Colorado State University anapeza. Chokoni kuti mukhale oganiza bwino: Mukazindikira bwino zomwe mukudya (monga ngati mukumva mukutafuna), mumatha kusiya kudya msanga, akutero wolemba kafukufuku Ryan Elder, Ph.D. Ngati simukudya zakudya zokometsera, kapena mungakonde kucheza ndi anzanu omwe mumadya nawo m'malo momvetsera kukamwa kulikonse, ganizirani zina za chakudya chanu, akutero Dawn Jackson Blatner, R.D.N., a Maonekedwe membala wa komiti yolangizira komanso wolemba wa Zakudya Zosintha. "Yang'anani chakudya pafoloko yanu musanayike mkamwa mwanu, zindikirani momwe chimanunkhira, ndipo sangalalani ndi zotsekemera," akutero.

Mverani nthabwala paulendo wanu

Maola omwe mumagwiritsa ntchito popita ndi kubwerera kuntchito nthawi zambiri amakhala magawo opanikiza tsiku lanu, zomwe sizabwino m'chiuno mwanu. Amy Gorin, R.D.N., mwiniwake wa Amy Gorin Nutrition ku Jersey City, New Jersey, anati: “Kupsinjika maganizo kumapangitsa kuti tiziwalo timene timatulutsa timadzi ta adrenal titulutse cortisol, zomwe zingakupangitseni kulakalaka shuga komanso kungachititse kuti muwonde. M'malo mwake, kafukufuku walumikiza maulendo ataliatali ndi ma BMI apamwamba. Simungathe kulemba ntchito yatsopano pafupi ndi kwanu, koma mutha kuchepetsa kupsinjika kwanu ndi nthabwala. "Ngakhale kuseka koyembekezera kwawonetsedwa kuti kumachepetsa cortisol," akutero Gorin. Ndipo ngati simukupanikizika kwambiri mukafika kuntchito, kudzakhala kosavuta kunena kuti palibe donuts zaofesi.

Fufuzani mankhwala anu kabati

"Khumi la kunenepa kwambiri kumayambitsidwa ndi mankhwala," akutero a Louis J. Aronne, M.D., wolemba Sinthani Zakudya Zanu ndi director of the Comprehensive Weight Control Center ku Weill Cornell Medicine ndi NewYork-Presbyterian Hospital. Koma nthawi zambiri olakwira siomwe amawonekera kwambiri, monga njira zakulera komanso mankhwala opatsirana. M'malo mwake, ma antihistamine ndi vuto lofala, akutero Dr. Arronne. Anthu amamwa mankhwalawa kuti achepetse ziwengo komanso kugona bwino, koma timapeza kuti amatha kukulitsa chilakolako cha chakudya komanso kuwonda,” adatero. Izi ndichifukwa choti ma histamines, omwe maselo anu amatulutsa chifukwa cha ma allergen, ndi ma neurotransmitters omwe amathandizira kuwongolera njira zomwe zimakhudza ubongo wanu zomwe zimakhudzana ndi njala ndi kagayidwe kake; Kutulutsa antihistamines kumalepheretsa izi. Onani wotsutsa ngati mukumwa mankhwalawa pafupipafupi, Dr. Aronne akuwonetsa. Ndipo ngati mumagwiritsa ntchito antihistamines kuti akuthandizeni kugona usiku, funsani dokotala wanu za njira zothetsera kugona monga melatonin.

Bwezeretsani nthawi yanu yolakalaka

Kuonetsetsa kuti muyambe tsiku lanu ndi kadzutsa ndi nzeru pazifukwa zingapo. Chakudya cham'mawa chopatsa thanzi chimathandizira kukhazikitsa kamvekedwe kazakudya zabwino tsiku lonse, ndipo kafukufuku akuwonetsa kuti odya chakudya cham'mawa amakonda kusuntha komanso kudya pang'ono. Komanso, mumakhala ndi mphamvu m'mawa, motero mumatha kusankha zakudya zopatsa thanzi nthawi imeneyo, kuti ikhale nthawi yabwino kudya zakudya zopatsa thanzi tsiku lililonse (mosiyana ndi nthawi yomwe mumabwera kuchokera kuntchito ndi njala komanso kupsinjika), Blatner akuti . Koma amapeza kuti makasitomala ake nthawi zambiri amadya chakudya cham'mawa, ponena kuti samakhala ndi njala m'mawa. Chinthucho ndikuti, muyenera kudzuka ndi chilakolako chofuna kudya. “Ngati mukumva kukhuta mutangodzuka koyamba, zikutanthauza kuti munadya kwambiri pachakudya chamadzulo dzulo lake kapena munadya pafupi kwambiri ndi nthawi yogona,” akufotokoza motero Blatner. Yankho: Pitani chakudya chamadzulo kamodzi kapena kudya m'mawa, ndipo m'mawa mwake simudzatha kudya chakudya cham'mawa chokwanira. Izi zikhazikitsanso nthawi yanu yolakalaka, yomwe imapangitsa kuti chakudya chanu chonse chikhale chopatsa thanzi.

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