Mabuku 11 Omwe Amawunikira Zokhudza Kuchepetsa Kunenepa

Zamkati

• Zizolowezi Zazing'ono Zochepetsera Kunenepa: Lekani Kudya. Pangani Zizolowezi Zatsopano. Sinthani Moyo Wanu Popanda Mavuto.
• Lonse30: Upangiri wa Masiku 30 ku Total Health and Food Freedom
• Khodi Yonenepa Kwambiri: Kumasulira Zinsinsi Zakuonda
• Thupi la Ola la 4: Upangiri Wosazolowereka Kutaya Mwazi Mwamsanga, Kugonana Kosangalatsa, ndi Kukhala Wopambana Munthu
• Tirigu Wam'mimba: Chepetsani Tirigu, Chepetsani Kunenepa, Ndipo Pezani Njira Yanu Kubwerera Kuumoyo
• Nthawi Zonse Mumakhala ndi Njala? Gonjetsani Zolakalaka, Bweretsani Maselo Anu Amafuta, ndi Kuchepetsa Thupi Konse
• Zakudya Zakudya za Dr. Gundry: Chotsani Chibadwa Chomwe Chimakupha Iwe ndi Waistline Wako
• Kudya Osazindikira: Chifukwa Chake Timadya Zambiri Kuposa Zomwe Timaganiza
• Mutu Wamphamvu: Bulletproof Plan Yokhazikitsa Brain Energy Yogwira Ntchito Kuti Igwire Ntchito Mwanzeru Komanso Kulingalira Mofulumira - M'masabata Awiri Basi
• Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Kumbuyo:
• Dongosolo Latsopano La Mafuta

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Ngati mwayesapo kudya pang'ono, mukudziwa momwe kuchepa thupi kungakhalire kovuta. Koma sizovuta kwenikweni kuti muyenera kuthana nokha - pali zinthu zambiri kunja uko zomwe zingakuthandizeni.

Malinga ndi National Institutes of Health, opitilira awiri mwa atatu mwa achikulire aku U.S. amawerengedwa kuti ndi onenepa kwambiri kapena onenepa kwambiri. Nthawi iliyonse, pali mwayi wabwino ambiri a iwo akuyesera kusintha izi kudzera mu zakudya ndi masewera olimbitsa thupi. Kudya pang'ono ndikuyenda mozungulira ndiupangiri wolimba. Koma anthu ambiri amafunikira chitsogozo chatsatanetsatane kuposa icho!

Pali mabuku osawerengeka owerengeka pamsika, ena ndi othandiza kwambiri kuposa ena. Poyesa kudula zododometsa, tasonkhanitsa 11 mwa zabwino kwambiri.

Zizolowezi Zazing'ono Zochepetsera Kunenepa: Lekani Kudya. Pangani Zizolowezi Zatsopano. Sinthani Moyo Wanu Popanda Mavuto.

Nanga bwanji ngati kuchita bwino kwakuchepetsa kunenepa sikukupezeka mu dongosolo lazakudya zovuta kapena zolimbitsa thupi, koma munthawi yazosintha zazizolowezi? Ndicho chiyambi cha "Zizolowezi Zochepa za Kuchepetsa Thupi." Wolemba mabuku Stephen Guise akufotokoza chifukwa chake kusala pang'ono kudya kumalephera komanso momwe mungakwaniritsire kuchepetsa thupi ndi zolinga zathanzi. Chinsinsi, akutero, ndikupanga zosintha zazing'ono, zosinthika m'moyo wanu watsiku ndi tsiku.

Lonse30: Upangiri wa Masiku 30 ku Total Health and Food Freedom

Whole30 ndi njira yotchuka yochepetsera thupi komanso thanzi labwino, lolembedwa ndi Melissa ndi Dallas Hartwig. Bukuli ndikutsatira "Zimayamba ndi Chakudya," chomwe chidayamba moyo wathanzi. "Whole30" imaphatikizaponso malangizo mwatsatanetsatane kuti muchepetse kunenepa komanso maphikidwe ambiri. Olembawo akunena kuti njira yawo ingokuthandizani kuti muchepetse thupi, koma kuwongolera chimbudzi, kusintha magwiridwe antchito, komanso kulimbitsa chitetezo chamthupi, nanunso.

Khodi Yonenepa Kwambiri: Kumasulira Zinsinsi Zakuonda

Mahomoni amatha kutengapo gawo lalikulu pakulemera kwakanthawi. Mu "The Obesity Code," wolemba Dr. Jason Fung akuti mahomoni anu ali ndi chinsinsi chokwanitsira ndikukhalabe ndi moyo wathanzi. Malinga ndi Fung, kuwongolera mahomoni anu kumawongolera kulemera kwanu kokha. Amaphunzitsa owerenga za kukana kwa insulin ndipo amapereka njira zisanu zakukhalira ndi thanzi labwino.

Thupi la Ola la 4: Upangiri Wosazolowereka Kutaya Mwazi Mwamsanga, Kugonana Kosangalatsa, ndi Kukhala Wopambana Munthu

Tim Ferriss adadziwika ndi buku lake loti "The 4-Hour Workweek." Tsopano, wabwerera kudzagawana momwe amasungira thupi lake ndi kulimba mtima kwake. "Thupi la Maola 4" ndiwongolera yemwe akulonjeza kukuthandizani kufikira pachimake paumoyo m'miyezi isanu ndi umodzi yokha. Mutha kugona pang'ono, kudya kwambiri, kukhala wamphamvu, ndikuchira mwachangu. Palibe yankho limodzi, akutero, koma zinsinsi zochokera padziko lonse lapansi zomwe zingakupatseni thanzi labwino kwambiri.

Tirigu Wam'mimba: Chepetsani Tirigu, Chepetsani Kunenepa, Ndipo Pezani Njira Yanu Kubwerera Kuumoyo

Kodi mungatani ngati mutakhala ndi thanzi labwino komanso kuti muchepetse thupi pongodula zochepa pazakudya zanu? Katswiri wa matenda a mtima William Davis akuti izi ndi zotheka mu "Tirigu Belly." Buku lake linali logulitsa kwambiri ku New York Times ndipo ladzetsa magulu ambiri azama TV. Bukuli lakhazikika pamalingaliro akuti tirigu ndiye amachititsa kwambiri kunenepa kwambiri, shuga wambiri wamagazi, ndi zovuta zina zambiri zathanzi. Mmenemo, muphunzira zonse za momwe tirigu angakhudzire thanzi lanu komanso momwe angabwezeretsere mphamvu.

Nthawi Zonse Mumakhala ndi Njala? Gonjetsani Zolakalaka, Bweretsani Maselo Anu Amafuta, ndi Kuchepetsa Thupi Konse

"Wankhondo wanenepa kwambiri" Dr. David Ludwig analemba "Nthawi Zonse Amakhala Ndi Njala?" kuthana ndi zikhulupiriro zamakono zamatsenga ndi kupereka umboni wotsimikizika wokhalitsa ndi thanzi labwino. Akuganiza kuti njira yodzinenepetsa imatipangitsa kudya mopitirira muyeso, osati njira ina. Ludwig akuti mumayambitsa kuchepa kwa thupi pang'ono komanso zikhumbo zoopsa mukamana mafuta m'thupi lanu. Chifukwa chake, ngati mwatopa kusadya mtedza, mkaka, ndi nyama kuti muchepetse kunenepa, mudzasangalala ndi uphungu uwu.

Zakudya Zakudya za Dr. Gundry: Chotsani Chibadwa Chomwe Chimakupha Iwe ndi Waistline Wako

Dr. Steven Gundry ndi dokotala wochita opaleshoni ya thoracic yemwe amadziwika bwino ndi matenda amtima. Amadziwa chinthu chimodzi kapena ziwiri momwe zakudya zanu zimakhudzira thanzi lanu lonse. Mu “Dr. Gundry's Diet Evolution, "amauza owerenga kuti sizachilendo kupeza zovuta pakudya ndi kulemera. Chibadwa chanu chimagwira ntchito motsutsana nanu nthawi iliyonse. Bukuli lili ndi kafukufuku wofufuzidwa bwino komanso upangiri, komanso maphikidwe 70, wokonza chakudya, komanso kusintha kosintha kwa moyo.

Kudya Osazindikira: Chifukwa Chake Timadya Zambiri Kuposa Zomwe Timaganiza

Bwanji ngati opanga zakudya akufuna kuti mukhale onenepa? Iwo akhoza kutero. Ndipo mu "Kudya Zopanda Nzeru," a Brian Wansink, PhD, director of the Cornell University Food and Brand Lab, akukuwonetsani zamisala zawo. Amasanthula momwe kutsatsa ndi kutsatsa kumakhudzira zisankho zathu pazakudya, chomwe chimatsimikizira kuti timathamanga motani komanso kuchuluka kwa zomwe tingadye (mwina njala!), Ndi momwe tingaphunzirire kuzindikira izi ndi zizolowezizi kuti ziwayimitse panjira zawo.

Mutu Wamphamvu: Bulletproof Plan Yokhazikitsa Brain Energy Yogwira Ntchito Kuti Igwire Ntchito Mwanzeru Komanso Kulingalira Mofulumira - M'masabata Awiri Basi

Kuphatikiza pakupanga mamiliyoni a madola ku Silicon Valley, Dave Asprey adapambana potaya mapaundi oposa 100. Mu "Head Strong", Asprey amayang'ana momwe angagwiritsire ntchito mwanzeru komanso mwachangu. Malangizo ake atha kugwiritsidwa ntchito pachilichonse, kuyambira pantchito yanu komanso ubale pakati pa anthu mpaka kuchepa thupi komanso thanzi.

Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Kumbuyo:

Malo omwe mumakhala, kusankha zakudya, komanso kupsinjika konse kumathandizira mahomoni ndi kulemera kwanu. Mu "Adrenal Reset Diet," mutha kuphunzira kusokoneza adrenal system yanu kuti muchepetse kunenepa. Pogwiritsa ntchito njinga yamatabule ndi mapuloteni, Dr. Alan Christenson amaphunzitsa owerenga kukhala ndi thanzi labwino kwambiri, zomwe amati zitha kupangitsa kuti muchepetse thupi, mukhale ndi mphamvu zambiri, komanso mukhale ndi thanzi labwino.

Dongosolo Latsopano La Mafuta

"The New Fat Flush Plan" ndi buku losinthidwa la buku la zaka za m'ma 300 lotchedwa "Fat Flush." M'bukuli, muphunzira momwe mungadyere mafuta otayika komanso thanzi lanu. Lolembedwa ndi Ann Louise Gittleman, bukuli likunena za machiritso azakudya za detox ndi upangiri wazakudya. Pali mapulani azakudya ndi menyu, mindandanda yazogula, maupangiri othandizira kuthana ndi nkhawa, kafukufuku, ndi zina zambiri.

Timatenga zinthu izi kutengera mtundu wazogulitsazo, ndikulemba zabwino ndi zoyipa za chilichonse kuti zikuthandizeni kudziwa zomwe zingakuthandizeni kwambiri. Timagwirizana ndi ena mwa makampani omwe amagulitsa izi, zomwe zikutanthauza kuti Healthline atha kulandira gawo la ndalama mukamagula china chake pogwiritsa ntchito maulalo omwe ali pamwambapa.