Malangizo Achilengedwe Ochepetsa Kukuthandizani Kuchita Zolinga Zanu Bwinobwino

Zamkati

• Chitani masewera olimbitsa thupi omwe mumakonda.
• Yesani kudya.
• Chenjerani ndi mapiritsi achilengedwe ochepetsa thupi.
• Khalani otseguka ku zitsamba zoyenera zachilengedwe kuti muchepetse kunenepa.
• Koma kumbukirani, mavitamini ndi abwino.
• Onaninso za

Kuonda kungakhale kovuta. Inde, pali zakudya zambiri, machitidwe olimbitsa thupi, ndi mapiritsi kunja uko omwe amawoneka ngati njira yopita ku dziko lolonjezedwa lochepetsa thupi. Koma kumapeto kwa tsikulo, kusunga mapaundi kumaphatikizapo kusintha moyo wanu. Kuchepetsa thupi, komwe kumaphatikizapo kutsatira zizolowezi zabwino zomwe mungaphatikizepo kwakanthawi, zitha kuthandiza kuti chiwerengerocho chikhale chotsika komanso chotetezeka.

Vuto lokhalo: Mukasanthula pa Google, pamakhala zithandizo zochulukitsa zachilengedwe, mankhwala, ndi mapiritsi omwe akukukuwirani. Kodi mumadziwa bwanji zomwe zili zovomerezeka?

"Khalani kutali ndi chirichonse chomwe sichilimbikitsa thanzi," akutero JC Doornick, D.C., mphunzitsi wa thanzi ndi moyo amene amayenda padziko lonse kuthandiza anthu kuchepetsa thupi. "Aliyense amene amamwa mapiritsi, opatsa mphamvu, jakisoni, madzi, kapena kudya zopatsa mphamvu 500 patsiku amayang'ana kwambiri 100% pakuchepetsa thupi komanso zero peresenti yazaumoyo."

Ndikofunikanso kuzindikira njira zomwe zimakukondani. Njira ngati kusala kudya kwapakati ingagwire ntchito kwa ena, mwachitsanzo, koma ena atha kumverera kuti amabwera nthawi ya 11 koloko popanda chakudya cham'mawa champhamvu. Onani malangizo omwe ali pansipa kuti akuthandizeni kudziwa momwe mungachepetsere kunenepa, m'njira yomwe imamveka bwino kwa inu ndi thupi lanu. Mwanjira imeneyo, pamene mapaundi atha, amatha kukhala osasunthika.

Chitani masewera olimbitsa thupi omwe mumakonda.

Nthawi zambiri, timaganiza kuti njira zabwino zochepetsera thupi zimayamba ndi pulogalamu yapamwamba yolimbitsa thupi. Koma chowonadi ndichakuti kulimbitsa thupi ndi gawo limodzi lokha la chithunzichi, ndipo pali malingaliro angapo amomwe tingapezere masewera olimbitsa thupi pafupipafupi. Mwachitsanzo, Centers for Disease Control and Prevention (CDC), imalimbikitsa kuti anthu azichita masewera olimbitsa thupi mphindi 150 pasabata pang'ono, kapena kuphatikiza mphindi 75 pa sabata zolimbitsa thupi mwamphamvu. Panthawiyi, kafukufuku wofalitsidwa mu Kuzungulira adapeza kuti kuchuluka kwa masewera olimbitsa thupi omwe timapeza kumakhala ndi ubale wachindunji ndi thanzi la mtima wathu-mumapeza zambiri, mtima wanu umakhala wathanzi-ndipo amawonetsa maola awiri athunthu patsiku ngati cholinga chatsopano.

Kwenikweni, aliyense ndi wosiyana, chifukwa chake ndizovuta kukhazikitsa malangizo omwe angagwire aliyense, atero a Sara Gottfried, MD, wolemba bwino kwambiri wa Mankhwala a Hormone ndipo Ma Hormone Reset Diet. Koma ngati zina zonse zalephera, kumbukirani izi: China chake ndichabwino kuposa chilichonse. Ndicho chifukwa chake Dr. Gottfried akuwonetsa kuphatikiza mphindi 30 zakusinthasintha mwamphamvu tsiku lililonse, kuthera mphindi zisanu musanalowe nawo masewera olimbitsa thupi kuti muzitha kutentha, kenako mphindi zina zisanu kuti muziziziritsa ndi kupewa kuvulala. Mukatsitsa izi, mutha kusanjikiza nthawi ndi mphamvu. "Pakatha milungu iwiri, onjezani mphindi 10 kuti muzichita masewera olimbitsa thupi pang'onopang'ono kwa mphindi 40, masiku anayi pa sabata, kapena kuwonjezera mphamvu," akutero.

Kupeza chinthu chomwe mumasangalala nacho ndi gawo lofunikira pazochitika zilizonse zolimbitsa thupi, komanso, chifukwa-duh-zikutanthauza kuti mutha kumamatira nazo. Chifukwa chake ngati kuthamanga sichinthu chanu, musachite thukuta yesani kalasi ya Zumba, kapena mukakumane ndi zibwenzi za Spin mukatha ntchito. (Mungathe ngakhale kuyesa kuchita mogwirizana ndi chizindikiro chanu cha Zodiac.) "Mukhoza kupeza zotsatira kuchokera ku chinthu chomwe mumadana nacho, koma zotsatirazo sizidzatha," akutero Jess Sims, CPT, mphunzitsi wa Fhit Pro ku Fhitting Room ku New York City. . Ndipo musachite mantha cheza ndikuwona ngati pali china choti mukonde. "Kusinthasintha kulimbitsa thupi kwanu kumakuthandizani kuti muzisangalala komanso kukuthandizani kupita patsogolo chifukwa thupi lanu silinazolowere mayendedwe omwewo," akuwonjezera Sims. Zosavuta komanso zosavuta: Palibe zolimbitsa thupi zokulirapo, chifukwa chake musadziponye nokha.

Yesani kudya.

Monga zolimbitsa thupi, zakudya ndizosiyana kwa aliyense, makamaka zikafika njira yabwino yochepetsera thupi mwachilengedwe. "Nditha kuuza odwala anga kuti adye mtedza ndi zipatso, kusinkhasinkha, kukhala pakona, ndikudya nsomba. Koma ngati sizingawathandize, atuluka," akutero Doornick. "Ndikofunikira kuona zenizeni zomwe anthu angathe kuchita ndi zomwe sangathe kuchita. Yambani kumene akufuna kuyambira, ndipo ikani magawo enieni a chakudya." (Ichi ndichifukwa chake muyenera kusiya kudya mopepuka.)

Koma ngati mukungofuna kupanga tinthu tating'onoting'ono pakadyedwe kanu, Gottfried ali ndi malingaliro atatu:

Pangani ubwenzi ndi gawo la zokolola. Si chinsinsi kuti kudya masamba ndi zabwino kwa inu. Koma chodabwitsa n'chakuti, 27 peresenti yokha ya akuluakulu aku America amadya zakudya zovomerezeka zitatu kapena kupitilira zomwe amayenera kulandira tsiku lililonse, malinga ndi lipoti la CDC. Yesetsani kuti muwonjezere kudya kwa masamba kufika pa kilogalamu imodzi patsiku. Sizidzakuthandizani kugunda zolinga zanu zochepetsera thupi, koma kudya utawaleza wamasamba kungathandizenso kuteteza khansa, matenda a mtima, ndi zotsatira za ukalamba. (Mukuyang'ana chakudya chamadzulo chamadzulo?

Yesani kusala kwakanthawi. Kusala kudya kwapang'onopang'ono (kapena IF) kwakhala kofala m'zaka zingapo zapitazi chifukwa cha thanzi labwino ngati Bulletproof Diet.Lingaliro: Kusunga chakudya kwa maola 12 mpaka 18 pakati pa chakudya cham'mawa ndi kadzutsa, chifukwa kutero kungapindulitse chimodzimodzi ndi chakudya chotsika kwambiri cha kalori, monga kuchepa kwa matenda amtima. Aphatikize ndi masewera olimbitsa thupi kwambiri ndipo Dr. Gottfried akuti mukuyang'ana combo yopambana.

Dulani mbewu kwa milungu itatu. Momwe timakondera ma carbs, "mbewu zambiri zimakhala ndi kuchuluka kwa glycemic index, kutanthauza kuti pakatha ola limodzi kapena awiri, shuga m'magazi anu amakula," akutero Dr. Gottfried. "Tsoka ilo, zakudya zomwe zimawonjezera shuga m'magazi mwanu zimakhala ndi mankhwala osokoneza bongo. Zimayambitsa kutupa m'thupi lanu ndipo zimakupangitsani kukhala ndi chilakolako chotsika chomwe chingayambitse kukula kwa mchiuno." Kuti muthe kuzungulira, yesani kukanda tirigu kwa nthawi yochepera mwezi, ndipo mverani momwe thupi lanu limasinthira ndikusintha.

Chenjerani ndi mapiritsi achilengedwe ochepetsa thupi.

Pakati pazotsatsa pawailesi yakanema ndi malo ogulitsa pa TV, ndizosatheka kuthawa meseji mozungulira zowonjezera zowonjezera. Ambiri mwa iwo amapangidwa kuchokera ku tiyi wobiriwira wobiriwira, owawa lalanje, ma ketoni a rasipiberi-komanso kuwomba kopanda vuto. Koma kodi zimagwira ntchito? Osati kwenikweni, atero a Melinda Manore, Ph.D., pulofesa wazakudya ku Oregon State University. Mukufufuza kwake kwazowonjezera zachilengedwe zowonjezera zowonjezera (makampani $ 2.4 biliyoni ku United States), adatsimikiza kuti palibe chinthu chimodzi chomwe chimapangitsa kuchepa kwakukulu. Ndipo, choyipa kwambiri, ambiri a iwo ali ndi zovuta zina zomwe zingakulepheretseni kukwaniritsa zolimbitsa thupi (kuphatikizapo kuphulika ndi gasi). Osati njira yeniyeni yotsimikizidwira kuti mulowe mu ma jeans ofinya.

Khalani otseguka ku zitsamba zoyenera zachilengedwe kuti muchepetse kunenepa.

Ngakhale zowonjezerapo kuchepa thupi zilibe kanthu, sizinthu zokhazo zofunika kuziganizira: Palinso zitsamba zachilengedwe zolemetsa. Ndipo ngakhale pali mndandanda wazotsuka wokonzeka kuwonjezeredwa pakumwa kwanu pamalo aliwonse a smoothie kapena kapu yamadzi, ambiri aiwo samachita mogwirizana ndi zomwe akuti ndi zabwino. Malinga ndi a McCormick Science Institute, pali zitsamba ndi zonunkhira 12 zomwe zingakhale ndi thanzi labwino, kuphatikizapo tsabola wakuda, sinamoni, chitowe, ginger, ndi turmeric. Koma mwa zonunkhira zonse, tsabola wa cayenne watamandidwa kwambiri chifukwa cha kuchepa kwake. Ofufuza adapeza kuti theka la supuni ya tiyi imachulukitsa kagayidwe kachakudya, ndipo gulu lowerengera la 25 diners linawotcha ma calories owonjezera a 10 pomwe adawonjezedwa ku chakudya chawo. Ngakhale zili bwino: Kwa iwo omwe samadya zakudya zokometsera nthawi zonse, kuwonjezera tsabola amadula ma calories 60 pakudya kwawo. (Zakudya zonunkhira zitha kukhala chinsinsi cha moyo wautali.)

Koma kumbukirani, mavitamini ndi abwino.

Nthawi zambiri, mukufuna kuwonjezera mavitamini ndi michere yofunikira pazakudya zonse. Komabe, palibe amene ali wangwiro. Kupatsanso chakudya chanu cha tsiku ndi tsiku kumatha kubweretsa phindu lathunthu, kuphatikiza kuchuluka kwa minofu, mphamvu zambiri, eya, kuwonda. (Izi ndi zomwe muyenera kudziwa ponena za kulowetsedwa kwa vitamini IV.) Ngati chomalizacho chiri cholinga chanu chachikulu, Dr. Gottfried akupereka lingaliro lakuti izi zikhale gawo la chakudya chanu:

Vitamini D: Akatswiri ena amaganiza kuti kusowa tulo kwachulukirachulukira chifukwa chachikulu chimodzi: kuchepa kwa vitamini D, akutero Dr. Gottfried. Izi sizabwino kwenikweni, popeza kugona mokwanira ndikofunikira kuti thupi lanu likhale ndi mphamvu komanso makamaka kukwaniritsa wathanzi, kuwonda kwachilengedwe. Dr. Gottfried akunena kuti ndi bwino kukhala ndi 2,000 mpaka 5,000 IUs ya vitamini D tsiku lililonse (yesani kugwiritsa ntchito calculator ya mlingo wa vitamini D kuti mudziwe kuchuluka kwa zomwe mukufunikira), monga kafukufuku wochepetsera kulemera kwa masabata 12 anapeza kuti kutero m'mafuta ochepa kwambiri.

Mkuwa ndi zinc, palimodzi: Mahomoni a chithokomiro akakhala otsika kwambiri, thupi lanu limapopera mabuleki pama metabolism anu. Koma nthaka ingathandize kulimbikitsa chitetezo cha mthupi komanso kukhala ndi chithokomiro chathanzi. Chokhumudwitsa: Kuwonjezera zinc pazomwe mumachita zowonjezera kungakupangitseni kusowa kwa mkuwa. Ndicho chifukwa chake Dr. Gottfried amalimbikitsa amayi kuti aziphatikizana pamodzi (mukhoza kupeza izi mu multivitamin yamphamvu kwambiri). Kuti mupeze chiŵerengero choyenera, akupereka 20mg ya zinki tsiku lililonse ndi 2mg yamkuwa.

Berberine: Shuga wa m'magazi amakwera ndi zaka, ndipo berberine ndi imodzi mwazowonjezera zomwe zimatsimikiziridwa kukuthandizani kuti musinthe shuga. Zimathandizanso kuchepetsa kutupa m'thupi lanu, komwe kumatha kuchepa. Ndipo ngati kuti sizinali zokwanira, "berberine amathanso kuthana ndi zikhumbo za shuga, makamaka kwa iwo omwe ali ndi matenda ashuga, polycystic ovary syndrome (PCOS), ndi kunenepa kwambiri," akutero Dr. Gottfried. Tengani 300 mpaka 500 mg kamodzi kapena katatu patsiku.

Mankhwala enaake a: Mwachifundo amatchedwa mchere wopumitsa, magnesium imatha kuthana ndi mayankho kupsinjika, kuthandizira kutulutsa minofu yanu, komanso kukuthandizani kuti mugone bwino. (Nazi njira zina zisanu zomwe zingakuthandizeni kusilira.) Komanso, Dr. Gottfried akuti ndikofunikira pamavuto amthupi mwathupi, monga kupangitsa kugunda kwa mtima kwanu kukhala kosasunthika komanso kukhala ndi minyewa yolimba komanso minofu. Sankhani 200 mpaka 1000mg, ndipo mutenge usiku, chifukwa zimathandiza kuti minofu yanu ipumule.

Onaninso za