Funsani Wophunzitsa Wotchuka: Momwe Mungatayire Muffin Top

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Q: Ndi njira iti yabwino yowotcha mafuta am'mimba ndikuchotsa pamwamba pa muffin yanga?

Yankho: M'mbali yapita, ndidakambirana zomwe zimayambitsa zomwe anthu ambiri amatcha "top muffin" (Onani apa ngati mwaphonya). Tsopano, ine ndikuyang'ana pa zomwe mungachite kuti muwapambane. Nawa maupangiri anga apamwamba amomwe mungathanirane ndi mahomoni awiri omwe nthawi zambiri amakhala pamizu yamafuta amakani am'mimba:

Momwe Mungalamulire Milingo ya Cortisol

1. Idyani nthawi zonse. Kuperewera kwa chakudya kumawonjezera kuchuluka kwa cortisol (mahomoni opsinjika). Pofuna kupewa kuwonjezera nkhawa m'dongosolo lanu, yesani kudya china chilichonse maola atatu kapena anayi. M'malo mwake, iyi ikhoza kukhala njira yabwino kwambiri yopezera zakudya, chifukwa sikuti imangothandiza kuthana ndi mahomoni opsinjika, ingakuthandizeninso kupewa kudya mopitirira muyeso masana.

2. Muzigona mokwanira. Mwina mwazindikira kuti maswiti amawoneka ngati amatcha dzina lanu mukatopa (Ndinali ndi usiku wovuta kwambiri kotero ndikuyenerera cookie iyi). Kusagona kumakulitsa milingo yanu ya cortisol, ndipo kuchuluka kwa cortisol kumakulitsa zilakolako zanu zamafuta, zakudya zotsekemera, ndikupangitsa kukhala nkhondo yofuna kukhalabe pamzere.

3. Muzilimbikira ntchito, osati motalikirapo. Yesetsani kupewa zolimbitsa thupi zochulukirapo, zolimbitsa thupi zazitali ngati kuthamanga. M'malo mwake, yang'anani kuphulika kwakanthawi kochepa kochita masewera olimbitsa thupi monga kuphunzitsira zolemera komanso nthawi yayitali. Ndizowona kuti kulimbitsa thupi kwambiri kumakhala kovutitsa thupi lanu, koma maphunziro amtunduwu amathandizira kuthana ndi zovuta za cortisol powonjezera mahomoni anu owonda: mahomoni okula ndi testosterone. Koma kumbukirani: Ndikofunikira kwambiri kuchepetsa kuchuluka kwa mahomoniwa mutangoyamba kulimbitsa thupi kwambiri. Apa ndi pamene zakudya zimayambira. Konzekerani pasadakhale kuti mukhale ndi chakumwa chochira pambuyo polimbitsa thupi kapena zokhwasula-khwasula (ndimakonda kumwa shake ndi 25-30g wa mapuloteni a whey, 1/2-kapu zipatso, 1 tsp uchi, madzi, ndi ayezi).

Momwe Mungasamalire Insulin

1. Musapusitsidwe ndi mitu yankhani zokopa. "Flat Belly Foods" ndi njira yabwino yopezera chidwi chanu, koma ndizosocheretsa pang'ono. Kudya zakudya zambiri zapamwamba sikungakuchotsereni pamwamba pa muffin yanu komanso, kunena, kungodumpha ma muffins. Kuti muchepetse mafuta ambiri, chepetsani kudya kwamafuta owuma monga chimanga, mpunga, ndi mkate mpaka 1/3 kapena 1/2 chikho pa chakudya chilichonse. Mukafika pamlingo woyenera wamafuta amthupi, mutha kulowa mu "gawo lokonza" momwe mumakhala omasuka kuyesa kuwonjezera ma carbs muzakudya zanu. Koma pamene mukuyesera kutaya mafuta amthupi, ndikofunikira kuti mafuta anu azikhala ochepa. Chidziwitso: sindinanene ayi carb, ndinatero otsika carb.

2. Idyani chakudya cham'mawa chomwe chimalimbikitsa kuwotcha mafuta, osati kusunga. Yesetsani kudya chakudya chochepa kwambiri cha insulini monga omelet yopangidwa ndi khola lopanda, omega-3 amachulukitsa mazira, masamba, ndi mafuta athanzi ngati avocado.

3. Dzazani ulusi ndi mapuloteni apamwamba kwambiri, owonda. Izi ndi zinthu ziwiri zoyandikana kwambiri ndi "zakudya zam'mimba zosalala." Ndipo ndikulankhula za ulusi wazamasamba, osati mbewu. Zakudya zabwino sizingokuthandizani kuti mukhale ndi ma calories ochepa, koma michere yambiri imathandizanso kuti chakudya chanu chisalowe magazi anu mwachangu, zomwe zimachepetsa kuyankha kwa insulin (chimbudzi). Kuchepetsa kuchepa kwa chakudya kumathandizanso kusungunuka kwakukulu mu shuga wamagazi-komwe kumayambitsanso kulakalaka kwa cortisol ndi kwamahydrohydrate.

Wophunzitsa komanso kuphunzitsa mphamvu Joe Dowdell ndi m'modzi mwa akatswiri ofunafuna thanzi mdziko lapansi. Kaphunzitsidwe kake kolimbikitsa komanso ukatswiri wapadera wathandizira kusintha kasitomala yemwe amaphatikiza nyenyezi zapa kanema wawayilesi ndi mafilimu, oimba, akatswiri othamanga, ma CEO, ndi anthu amafashoni apamwamba padziko lonse lapansi. Kuti mudziwe zambiri, onani JoeDowdell.com.

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