Ukuze ulahlekelwe isisindo futhi ungabi nesisindo, imetabolism kumele isebenze ngokugcwele. Kunezindlela ezihlukahlukene zokusheshisa, ngakho-ke, ukudla okunomsoco kunika imiphumela emihle kakhulu. Ngezinguquko ezibalulekile ngendlela efanele, kungathatha okungenani amasonto amane. Ngalesi sikhathi, ungafeza ukusebenza okuhle hhayi nje ekulahlekelweni kwesisindo, kodwa nasekuthuthukiseni umzimba.
Ukudla kweMetabolic - incazelo eningiliziwe
Indlela yokudla okunomsoco ihlose ukulawula isimiso se-hormonal, ngakho-ke, izinga le-adrenaline, i- testosterone , i-norepinephrine namanye ama-hormone lithinta ukusheshisa kwe-metabolism. Ekuchazeni kokudla okunomsoco, kuboniswa ukuthi ihlukaniswe ngezigaba ezintathu, kanti ngayinye inenhloso yayo. Yonke imikhiqizo iguqulwa ibe amaphuzu (ithebula elingezansi), inikezwe inani layo le-caloric, futhi ezingeni ngalinye lokudla likhombisa izinga eliqinile lokudla ngalunye.
Sebenzisa le ndlela yokudla kaningi ngaphezu kwengxenye yonyaka ayikwazi, ngoba isigaba sokuqala sinzima kakhulu, esingasusa izinkinga emsebenzini wezinambuzane zamathumbu. Ngaphambi kokusebenzisa ukudla okunomsoco, buza udokotela. Enye iphuzu okufanele igcizelelwe ukuthi ezinsukwini zokuqala zomphumela ngeke kube khona, kodwa kungakapheli isonto kuyokwazi ukuphawula esikalini. Le nqubo inemithetho yayo:
- Kunconywa ukuthi kusetshenziswe ukupheka, ukupheka, ukupheka, ukuqhuma nokugcoba, kepha ukufisa akuvumelekile.
- Kubalulekile ukunciphisa inani lezinongo kanye nosawoti odliwe.
- Ama-proteine ezilwane kufanele alinganiselwe, ngakho-ke, inyama yokudla ivumelekile ukuthi ingadli kaningi ngaphezu kwesonto.
- Ngosuku, inani lokudla ushukela akufanele libe ngaphezu kuka-20 g.
- Ukudla okunomsoco kuncike ekutheni ukondliwe ngokweqile, futhi ugcine engqondweni ukuthi izingxenye kufanele zibe zincane.
- Kubalulekile ukuphuza amanzi amaningi, ngakho-ke, imali yansukuzonke ingenani ama-1.5 amalitha.
Ngokuhlukile kufanelekile ukukhomba ukuthi kwabanye besifazane ukudla okunjalo kungabangela ukuwohloka kwesikhumba, izipikili nezinwele. Izinkinga ezinjalo zingashukunyiswa ukungabi namavithamini, amaminerali, noma ukulungiswa kwesizinda se-hormonal. Ukuvimbela noma ukuqeda lezi zenzakalo, kunconywa ukwandisa inani lokudla elicebile ku-phytoestrogens ekudleni. Ngenxa yalokho, ukudla okunomsoco kufanele kufaka phakathi i-sorrel, i-legumes, i-broccoli, amakhowe kanye namajikijolo.
Isigaba sokuqala sokudla okunomsoco
Isigaba sokuqala sithinta ukuxubha, njengoba kubalulekile ukuphoqa umzimba ukuba uqothule amasheya amafutha. Isilinganiso sakhiwe ngendlela yokunciphisa ukungena kwamanoni nama-carbohydrate kuya phezulu. Kubalulekile ukucabangela ukuthi esigabeni sokuqala ngenxa yalokhu, izimpawu ezingathandeki zingase zivele, isibonelo, izintambo , ubuthakathaka njalonjalo. Kulesi simo, kunconywa ukuba uphuze itiye elimnandi elinamandla. Uma izifo ziphindaphindiwe, kungcono ukushiya ukudla nokuvakashela udokotela. Imithetho eyisisekelo yokudla:
- Ihlala cishe amasonto amabili, asisekho. Isigaba sokuqala sokudla okunomsoco esekelwe ekusetshenzisweni kokudla okunamaphuzu angu-0.
- Yidla njalo amahora amathathu, udle ingxenye engaphezu kuka-200 g. Yenza imenyu yokudla okunomsoco ukuze kuleso sidlo kukhona imifino equkethe i-fiber ebalulekile yokuhlanzwa.
- Phakathi nesigaba sokuqala, isidumbu sidinga ukunakekelwa okwengeziwe kwamavithamini namaminerali.
- Izondlo zokuncoma zincoma ukuthatha ngaphambi kokudla kwasekuseni ku-1 tbsp. isipuni samafutha omnqumo.
- Kudla isidlo kufanele kuqhutshwe ngaphambi kwamahora amathathu ngaphambi kokulala.
2 isigaba sokudla okunomsoco
Isigaba esilandelayo sihlose ukugqithisa ngokweqile ukusetshenziswa kwe-metabolism. Kwakukhulunywa kakade ukuthi indlela yokudla ehlinzekwe isekelwe ekudlaleni okuncane, futhi ukufaka ngayinye kunamaphuzu ayo. Isigaba sesibili sokudla okuyisidlo sakusihlwa sinikezela amaphuzu angu-4, okwesidlo sasekuseni sesibili nesidlo sasemini, amaphuzu angu-2, okwesidla - 1, nesidlo - 0. Uma ngesizathu esithile awukwazi ukuthola inombolo evunyelwe yamaphoyinti, angeke wanezelwa kwesinye isidlo . Lesi sigaba sizoqhubeka kuze kube yilapho isisindo esifanele sifinyelelwe.
Isigaba sesithathu sokudla okunomsoco
Isigaba sokugcina sihloselwe ukuhlanganisa imiphumela. Kudingeka kwasekuseni, ukudla okulula nokudla kwasemini ukuze wengeze iphuzu elilodwa futhi ulawule ukuthi umzimba uziphatha kanjani. Uma isisindo sinciphile, khona-ke ungangezela okuningi kumaphuzu, futhi uma kungenjalo, amaphuzu angeziwe angenakuqhathaniswa. Okungcono, isigaba sesithathu sokudla okunomsoco singagcina impilo yonke. Uma isisindo siphinde sikhuphuke entabeni, bese ususa amaphuzu kusuka kokudla ngakunye.
Ukudla kweMetabolic - Izinzuzo
Imithetho yokudla okunempilo isetshenziselwa ukuthuthukisa lolu hlelo. Ukudla kokudla okunomsoco kuhilela ukwenqatshwa kokudla okulimazayo, okubalulekile ekusebenzeni okujwayelekile kwezitho zangaphakathi, izinqubo ze-metabolic kanye nomsebenzi wenyama yonke. Kuwusizo ngezifo ezihlukahlukene, kodwa ukuze kungabi ngcono isimo, kungcono ukuvakashela udokotela kuqala. Ukudla okunqatshelwe ngokweqile kubantu besifazane abasesikhundleni noma ababeletha.
Ukudla Kwemetabolic Ngokulahlekelwa Isisindo
Inqubo evame kakhulu yokudla okunomsoco isetshenziselwa ukulahlekelwa isisindo. Izinzuzo zokudla okunomsoco ukuthi ama-kilograms ahamba kancane kancane futhi umzimba awutholi ukucindezeleka okuningi. Ngaphezu kwalokho, ukuthi umzimba wesimiso ufika evamile, umzimba uhlanzwa imikhiqizo yokubola, okuthuthukisa ukusebenza komzimba wokugaya ukudla. Ngenxa yalokhu, ngisho nalapho ukudla okunomsoco wokushisa kuphelile, ama-kilogram ngeke abuye uma uqhubeka udla kahle.
Ukudla kweMetabolic eSarcoma
Ezimweni ezimbi, odokotela batusa ukunaka ukudla kwabo. Ukudla okufanele kubalulekile ekuqinisekiseni imisebenzi yokuvikelwa, okusiza umzimba ukuba ulwe namaseli abulalayo futhi uvimbele ukukhula kwamathambo. Ukudla kwamakhemikhali ngomdlavuza akuyona into eqinile njengokwesisindo. Kunconywa ukuthi ukhethe imikhiqizo enezinombolo ezingu-0, 1 no-2. Ayikho imingcele yokudla ngayinye. Ngaphezu kwalokho, eminye imithetho igcinwa, isibonelo, ukudla okuyingxenyana, imifino eminingi nokunye.
Ukudla Kwemetabolic Ukuhluleka KwamaHormon
Inhloso eyinhloko yalokhu kudla ukuhlolisisa isizinda se-hormonal, esifinyelelwa ngezinguquko ezenzelwe kahle ekudleni. Ukudla okunomsoco, okuwumphumela okulimazayo, kushukumisa ukukhiqizwa kwamahomoni okushisa amafutha futhi kuvuselela umzimba. Ngaphezu kwalokho, kuhloswe ukukhipha izimpawu ezingathandeki, isibonelo, ukungahambi kahle, isimo sengqondo esibi, izinsolo nokunye okunjalo.
Ukudla Kwemetabolic - Ithebula Lemikhiqizo
Abalobi bezindlela ezethuliwe bahlaziya imikhiqizo yokudla, bacabangela inani labo be-caloric kanye nomphumela emzimbeni, bawahlukanisa ngamaqembu amaningana. Ukudla kwamakhomikhali, izindlela zokupheka okusho ukuhlanganiswa kwemikhiqizo efanele, uncoma ngokuphelele ukuyeka ukudla ngamaphuzu angu-4. Ekudleni okunomsoco nokuphephile, lokhu kuyingozi kunazo zonke, noma kuyisiphuzo, ukudla.
Ukudla kweMetabolic - Imenyu Yonke Nsuku
Nakuba kunemikhawulo emikhiqizweni, imenyu ingenziwa ngokuzimela, inikezwe imithetho. Ukudla okunomsoco, imenyu ehlanganisa ukudla okuyisihlanu, kufanele ihambisane nenamba yesiteji futhi ilandele imithetho eminingi. Isibonelo, ungakwazi ukuletha imenyu enjalo, efanelekayo esigabeni sesibili sokudla:
- Ukudla kwasekuseni : ingxenye (250 g) i-oatmeal porridge, ephekwe ngobisi obuphansi obunamafutha namajikijolo, no-1 tbsp. ubisi olunamafutha aphansi.
- Isitokisi : i-apula eliphakathi kwe-pear kanye ne-green (isamba esingu-200 g).
- Usuku lokudla : i-200 g yokudla okubilisiwe nokudla imifino engu-100 g.
- Intambama yokudla : ama-gramu angu-150 we-cottage shizi nama-2% we-fat content kanye no-150 g wamajikijolo nezithelo.
- Isidlo : i-omelette nama-mushroom nemifino.