Ifoto ngu-tzahiV / Getty IzithombeUkuba uzimisele ngokufumana imilo, abantu baya kuhlala bekuxelela ukuba utywala ngu-hayi oqinisekileyo. Nokuba iziselo ezimbalwa kuphela ngeempelaveki ziya kuguqulwa ziye ngqo kumanqatha kwaye ziye ngqo emathunjini akho. Ngenxa yoko, wonke umsebenzi onzima owenzileyo kwindawo yokuzivocavoca uya kwenziwa ngokukhawuleza kunokuba uSuperman aphulukane namandla akhe nanini na xa kubonakala i-chunk ye kryptonite. Ekuphela kwendlela yokufumana umzimba owufunayo, oko kuchaziweyo, kukuthintela utywala ngokupheleleyo. Okanye ngaba kunjalo?
Ngokuchasene nenkolelo edumileyo, liqhekeza lotywala obuselayo kuphela eligcina ligcinwe njengamafutha. Ngaphezulu, uphando lubonisa ukuba kunokwenzeka ukusela utywala rhoqo-yonke imihla kwezinye iimeko-kwaye sehlise ubunzima. (Logama nje wena & apos; usela ngokumodareyitha, ewe, kwaye ungathobi iipakethi ezintandathu esofeni rhoqo emva kobunye ubusuku.) Nantsi ingqwalaselo esondeleyo kwisayensi malunga notywala kunye nokwehla kobunzima kunye nokuba kuthetha ntoni kuwe.
Okokuqala, ngaphantsi kweepesenti ezintlanu zotywala obuselayo ziguqulwa zibe ngamanqatha. Nangona kunjalo, oko akuthethi ukuba akunampembelelo ekuzuzeni ubunzima. Endaweni yoko, utywala bunciphisa inani lamafutha atshisa umzimba wakho. Zimbini nje iziselo zevodka kunye nemonade yokutya kubonisiwe ukusika umzimba wonke we-lipid oxidation-umlinganiselo wobungakanani bomzimba ovuthayo-ngaphezu kweepesenti ezingama-70.
Endaweni yokuba igcinwe njengamafutha, utywala bujikwa bube yinto ebizwa ngokuba yi-acetate. I-acetate ikhutshwa kwigazi lakho kwaye ihamba phambili ngaphezulu kwe-metabolism ye-protein, i-carbohydrate, kunye namafutha. Indlela umzimba wakho ophendula ngayo utywala iyafana kakhulu nendlela ojongana ngayo ne-carbohydrate engaphezulu. Nangona i-carbohydrate inokuguqulwa ngokuthe ngqo kwi-fat, oku ayenzeki Ngaphandle kokuba utya izixa ezikhulu.
Okungakumbi kwiTonic:
Endaweni yoko, enye yezona ziphumo ziphambili zokutya ngokugqithisileyo nge-carbohydrate kukuba ithatha indawo yamafutha njengomthombo wepetroli. Ngokucinezela ukutshiswa kwamafutha, yenza ukuba amanqatha ekudleni kwakho agcinwe ngokulula ngakumbi, kunye nokunciphisa inani lamafutha agciniweyo atshisiweyo. Into ethethwa koku kukuba butywala kwandisa ukugcinwa kwamafutha kuphela xa uthatha iikhalori ezingaphezulu kunokuba uzitshisile. Ngapha koko, zininzi izifundo ezikhoyo phaya ukubonisa ukuba ungasela utywala kwaye ulahlekelwe ngamanqatha, okoko nje unengqiqo ngawo.
Ngenye ityala , Abaphandi abavela kwiYunivesithi yaseColorado State bafumana iqela lamadoda ukuba basele iiglasi ezimbini zewayini busuku ngabunye ngesidlo sabo sangokuhlwa. Emva kweeveki ezintandathu, akukho nto ingako yenzekileyo. Ubunzima bamadoda abutshintshanga, kwaye akukho mafutha afunyenweyo. Nantsi indlela abaphandi abashwankathela ngayo iziphumo zabo:
Isifundo sethu siyayixhasa into yokuba ukusetyenziswa gwenxa kotywala (iiglasi ezimbini zewayini ngosuku) kwizifundo ezihlala simahla azichaphazeli ubunzima bomzimba, ukwakheka komzimba, ukuphumla kwemetabolism okanye ukusetyenziswa kwe-substrate nangayiphi na indlela enokuthi ikhuthaze ukukhuluphala kunesithandathu ixesha leveki.
Enye ukufunda kwiqela elifanayo lophando libonisa into efanayo. Ukusela iiglasi ezimbini zewayini, ubusuku ezintlanu ngeveki kangangeeveki ezilishumi, akunampembelelo kubunzima bomzimba okanye ipesenti yamafutha kwiqela labafazi abahleli phantsi, abatyebe kakhulu.
Izazinzulu zaseJamani Ukusuka kwiDyunivesithi yaseHohenheim kuqokelelwe iqela lezifundo ezingama-49 zokutyeba kakhulu, zaza zababela kwesinye sezidlo ezibini ezili-1500 zekhalori. Ukutya kokuqala kwakuquka iglasi yewayini emhlophe yonke imihla, enye iglasi yesiselo seediliya. Emva kweenyanga ezintathu, iqela lewayini laphela lancipha kancinci — i-10.4 yeepawundi xa kuthelekiswa neepawundi eziyi-8.3 kwiqela lejusi yamagilebhisi- nangona oku kwakungengommahluko ubalulekileyo ngokwezibalo.
Ngamafutshane, akukho nto ityebisayo ngokwemvelo ngotywala. Yintoni ukutyeba kukutya rhoqo ukutya okuninzi kunxulumene neemfuno zamandla akho. Ngethuba nje ukutya kwakho konke kukubeka kwi-calorie deficit, ungalahla amanqatha ngaphandle kokulahla utywala.
Ke kutheni utywala bunedumela elibi xa kufikwa kumba wokunciphisa umzimba? Ingxaki ayisiyiyo nje ikhalori, kodwa kwindlela yotywala echaphazela indlela otya ngayo. Utywala bunokuphazamisa iinzame zakho zokufuna ukutyeba ngenxa yokuba inesiphumo sokubulala, ukuyenza nzima ukuxhathisa isilingo sokutya ukutya okuthile.
Izifundo zibonisa udla ngokutya ngakumbi ukuba isidlo sinikwa isiselo esinxilisayo kunokuba ubuya kutya ngesidlo esisiselo. Ke uyabethwa kabini-kube kanye kwiikhalori zesiselo esinxilisayo, emva koko uphinde unyuswe kwiikhalori.
Xa iqela labafazi ubuziwe ukungcamla ii-cookies emva kokusela ivodka kunye nelemonade yokutya, okanye indawo ye-placebo enukayo kwaye ingcamle ngokufanayo, bagqibela ngokutya ngakumbi emva kokusela ivodka. Kwezo zontathu izinto eziphambili zokuphila evuselela ukutya okuzenzekelayo, utywala buphezulu kuluhlu, ngaphambi kokubukela iTV kunye nokulala.
Umfanekiso lo: Ngobusuku bangoLwesihlanu, kwaye uyokutya isidlo sangokuhlwa kunye nabahlobo bakho. Ugqibe kwangaphambili ukuba wenza ukuzonwabisa kancinci, kodwa ngokumodareyitha. Uhlala phantsi ngenxa yeziselo zaphambi kokutya, kwaye uzithembise ukuba uyakuba nesiselo esinye. Kodwa emva koko kulandelwa enye, emva koko kulandele enye.
ImpiloIndlela yokunciphisa umzimba kunye nokwakha izihlunu ngaxeshanye
UmKristu Finn 10.29.18Njengokukhanya okuphela ilanga xa litshonile, ukukwazi kwakho ukuxhathisa umnqweno wokutya ukutya okuthile ngokuthe ngcembe kuyehla. Ke isiphumo sesihogo sikhaba ngaphakathi, kwaye nayiphi na inzame yokubeka umda kwinto oyityayo ithe cwaka kodwa ikhawuleze ishiywe. Izithintelo zilahlekile, kwaye iswitshi sokuthintela ukutya kungatyhilwa kwindawo esecaleni. Ithambeka elimtyibilizi eliphela ngohambo oluya eMcDonald's ngentseni zangoMgqibelo.
Kodwa ayisiyiyo yonke loo nto. Ukuzivocavoca ocebe ukukwenza ngoMgqibelo kuphuma ngefestile, kufakwe indawo yokubukela kakhulu ixesha elitsha INarcos . Udiniwe, ulambile, kwaye uyacaphuka kuwe ngokuvumela izinto zityibilike. Ukwenza uzive ungcono, ugqibela ngokutya nangakumbi, ngokutya ukutya okungafunekiyo okuhlala ixesha elide ukusuka kwiiyure ezimbalwa ukuya kwiintsuku ezimbalwa. Sele ndimoshile , uzixelele, ke ndizokwenza into endiyifunayo kuyo yonke le mpelaveki .
Isigqibo senziwe sokuphuma kwimishini yakho yamva nje ukuze ubume kwaye uqale ngokutsha kumhla olandelayo, nokuba kukwiveki ezayo, kwinyanga ezayo, okanye kunyaka olandelayo. Ukushwankathela, umbono wokuba utywala ngokuzenzekelayo bujika buba ngamanqatha kwaye uye ngqo esinqeni uyaphosisa. Utywala bubeka iziqhoboshi ekutshiseni amafutha ngelixa buxutywe ngumzimba wakho. Kodwa akunakwenzeka ukuba uyeke ukunciphisa umzimba ngaphezu kweekhalori ezingaphezulu kwi-carbohydrate okanye kumanqatha.
Utywala buqu, obutyiswe ngokumodareyitha, abuzukuba nefuthe elibi ekulahlekelweni ngamafutha logama nje kubalwa ibhajethi yakho yeveki nganye. Apho utywala bunokuthi buhambise iinzame zakho zokufumana ubume, nangona kunjalo, kungenxa yempembelelo ye-domino ngamanye amaxesha ekutyeni nasekusebenziseni imikhuba yakho kwiiyure nakwiintsuku ezilandelayo. Utywala obuninzi kakhulu bunakho ukonakalisa inkqubela phambili yakho ngendlela edlula ngaphaya komxholo wayo wekhalori kuphela. Bhalisela iincwadana zethu ukufumana ezona zilungileyo zeTonic zisiwe kwi-inbox yakho.