Ndi zakudya ziti zomwe zimafulumizitsa kagayidwe?

Ukalamba, zizolowezi zoyipa, kuperewera kwa zakudya m'thupi kumatha kusokoneza kagayidwe ka mankhwala ndikuchepetsa kagayidwe.

Kenako, izi zimayambitsa mavuto azaumoyo, zimachepetsa chitetezo chokwanira komanso zimapangitsa kuti munthu akhale wonenepa. Pali zinthu zingapo zomwe zingagwiritsidwe ntchito kubwezeretsa kagayidwe kachakudya ndi kukonza bwino.

Chifukwa chofulumira kagayidwe?

Metabolism yabwino imakupatsani mwayi wopatsa thupi mphamvu komanso zinthu zofunikira, koma popanda mafuta ochulukirapo komanso mafuta a cholesterol pamakoma a mtima. Kuyenda pang'onopang'ono kumabweretsa zotsatirapo zosiyana. Zomwe zimadyedwa zimasungidwa mapaundi owonjezera pamapewa, ndipo munthu amamva kutopa, kugona komanso kufooka m'misempha.

Zotsatirazi zingakhudze kagayidwe:

1. Okwatirana Mu thupi la mkazi, chilichonse chimakhala chocheperako kuposa amuna.
2. Kusintha kwa mahormoni. Matenda a Endocrine amathandizira kuchepa kwa metabolic rate.
3. M'badwo. Metabolism mwachilengedwe imachepa ndi 10% zaka 10 zilizonse pambuyo pa zaka 20.
4. Choyipa. Malinga ndi ziwerengero, mwa anthu onenepa kwambiri, makolo nawonso anali onenepa kwambiri.
5. Kuzolowera zakudya zochepa zopatsa mphamvu. Njala imakhala yovuta kwa thupi, komwe imayankha ndikuchepetsa metabolism ndikuyesera kusunga maselo ambiri amafuta.

Metabolism imatha kupitilizidwa ndi thandizo la zinthu izi:

• pewani nthawi yayitali pakudya;
• idyani kangapo kasanu patsiku;
• osapatula chakudya cham'mawa;
• pereka nthawi yophunzirira masewera, popatsa chidwi ndi katundu wa Cardio;
• samalira madzi;
• idyani chakudya cham'mawa, ndipo siyani mapuloteni muzakudya;
• kukonda kusamba kosiyana ndikusambira - njira zamadzi zimabalalitsa magazi mwachangu ndikufulumizitsa kagayidwe.

Amakhulupirira kuti kutentha kwambiri kumatha kusintha njira za metabolic. Chifukwa chake, kuyendera bafa kapena sauna kumatha kuthandizira bwino polimbana ndi kunenepa kwambiri.

Katundu wa Metabolism Acceleration

Mutha kuthana ndi kukhathamiritsa kwa kagayidwe kongowonjezera zakumwa ndi mbale kuchokera pazosakaniza zomwe zimakulitsa kagayidwe kazakudya. Kuti muchite izi, muyenera kudziwa zomwe ndizomwe zimapanga metabolic rate.

Nyemba. Nyemba zofiira zimakhala ndi zinthu zomwe zimasintha kagayidwe:

• CHIKWANGWANI - chimakongoletsa chimbudzi ndipo chimapereka kumverera kwodzaza;
• wowuma osagwira - amatsuka matumbo ndikuwononga microflora ya pathogenic;
• mapuloteni - ofunikira kuti amange minofu ya minofu ndikulimbikitsa kuwonongeka kwa maselo amafuta;
• chitsulo - imathandizira kuwotcha kwamafuta ndikusintha magazi;
• Mavitamini B ndi zinc - amathandizira kupanga testosterone yofunikira pakupanga minofu.

Selari. Amakhulupirira kuti udzu winawake mulibe zopatsa mphamvu konse. Izi siziri choncho. Ndikungokhala kuti mphamvu yomwe thupi limagwiritsa ntchito pakupaya zitsamba izi ndizapamwamba kuposa zopatsa mphamvu zake.

Kugwiritsa ntchito udzu winawake mumaladi kapena monga chakudya, ngakhale mutakhala ndi zakudya zamafuta ambiri, kumachepetsa mwayi wodya kwambiri, kusintha kugaya chakudya komanso kumapangitsa kuti maselo a cell aphulike. Kuti muwone kuchuluka kwakukulu, ndibwino kudya udzu winawake wokometsedwa ndi ginger kapena sinamoni.

Zipatso. Zakudya zabwino zomwe zimakhudza kuchuluka kwa metabolic zimaphatikizapo zipatso, makamaka raspberries. Rasipiberi ndi otsika kalori ndipo ali ndi michere yazipatso zomwe zimapereka kuthamanga kwa maselo a lipid. 100 g a zipatso zodyedwa musanadye zidzakuthandizira kugaya zakudya zamafuta ndikuletsa kuyimitsidwa kwamasungidwe amafuta.

Chocolate. Muli ndi magnesium, yomwe imapangitsa kagayidwe kazachilengedwe. Magnesium imapereka kupanga kwa adiponectin - mahomoni omwe amathandizira kutentha kwa mafuta.

Izi zimangogwira ku chokoleti chakuda chomwe chili ndi 70% cocoa. Izi sizitanthauza kuti chokoleti amayenera kuphatikizidwa menyu anu, koma kachidutswa kakang'ono ka zinthuzo kumakuthandizani kuti musangalale komanso kukhala ndi phindu pa kagayidwe ngati mumadya kamodzi patsiku.

Curry. Kuchita kwa curry kumalongosoledwa ndi kuphatikiza kwa zonunkhira zamphamvu zotentha zonunkhira monga ginger, turmeric ndi tsabola wotentha mu zonunkhira izi. Kugwiritsa ntchito curry nthawi zonse kuphika kumakupatsani mwayi wokuthandizira kagayidwe kazakudya ndikuchepa.

Cinnamon Zimathandizira kuti muzimva msanga. Mukawonjezera zonunkhirazi m'zakudya, ndiye kuti mwayi wodya kwambiri uzitha. Kuphatikiza apo, sinamoni imakhudza kagayidwe, kutsitsa kuchuluka kwa shuga m'magazi, ndipo imachepetsa kulakalaka kwa maswiti. Ndikokwanira kugwiritsa ntchito tsiku lililonse supuni ya zipatso zitatu.

Msuzi wamfupa. Pofuna kagayidwe kazabwino, zofunika ziwiri ziyenera kukwaniritsidwa: kuyamwa kwabwino kwa michere ndi chimbudzi cha zinthu zowola kuchokera m'thupi. Imatha kuyendetsa collagen. Ndipo collagen, limodzi ndi mapuloteni ndi mchere, umapezeka mumafupa.

Seaweed. Seaweed ndi algae ena amayenera kudya pafupipafupi, koma osapitirira katatu pa sabata.

Algae ali ndi ayodini ambiri, amene amasintha magwiridwe antchito a chithokomiro ndipo ali ndi phindu pa kagayidwe. Koma kuchuluka kwa ayodini kungayambitse poyizoni.

Mafuta a Coconut. Powonjezera mafuta a kokonati mukamaphika kapena kugwiritsa ntchito mwatsopano kumatha kukhutitsa thupi lanu ndi mafuta achilengedwe. Izi zikuthandizira kukonza chithokomiro komanso kuthamangitsa kagayidwe.

Apple cider viniga Zimathandizira kukhala ndi shuga wovomerezeka wamagazi. Chuma china chaphindu cha viniga ndi kuthekera kwake kolimbikitsa kupanga madzi am'mimba m'mimba, omwe amayendetsa bwino chimbudzi. Kuti tifulumizane njira za kagayidwe, ndikofunikira kuti masaladi ndi chisakanizo cha viniga cider viniga, uchi ndi mandimu, ndikuphatikizira tsabola wa cayenne ndi sinamoni.

Mphesa chipatso chotchuka chomwe chimathandiza kulimbana ndi mafuta ochulukirapo.

Ascorbic acid ndi CHIKWANGWANI chokhala m'mphepete, chimagwira bwino chitetezo chokwanira komanso chimakongoletsa kugaya. Kuphatikiza apo, zipatso za mphesa zimagwira mwakhama kagayidwe kazakudya.

Khofi. Kuvutitsidwa kwa khofi wamphamvu kumakhudza dongosolo la mtima, koma kumwera makapu angapo a zakumwa zonunkhira patsiku kudzakupatsani mphamvu zofunikira pakuphunzitsidwa zamasewera ndipo kudzakuthandizanso kukonza njira za kagayidwe kachakudya.

Nsomba. Metabolism yabwino imafuna mafuta. Koma mafuta athanzi, monga ma omega-3 mafuta acids. Pali ambiri a iwo mu nsomba za nsomba. Chifukwa chake, kukonzekera tsiku la nsomba kangapo pa sabata, mutha kufulumizitsa njira zama metabolic, kusintha magwiridwe a glucose ndikuchotsa zovuta za kupsinjika.

Tsabola wowotchakapena m'malo mwake, capsaicin yomwe ilimo imathandizira kupondereza chilakolako cha chakudya ndipo imapereka chokwanira. Imathandizira kugwiritsidwa ntchito kwa mphamvu, zomwe zimatsogolera kukuwotcha kwapang'onopang'ono kwama calories ndi mafuta m'maselo. Mutha kuwonjezera tsabola wowotcha mumaphunziro oyamba, mu masaladi kapena masangweji, koma ndikofunikira kuchita izi tsiku ndi tsiku.

Tiyi yobiriwira. Chakumwa chopatsa thanzi komanso chopatsa thanzi monga tiyi wobiriwira chimaphwanya mafuta ndikuwongolera kagayidwe.

Kugawanika ndi ma kilogalamu atatu pachaka, ndikokwanira kumwa ma mugs atatu kapena anayi a zakumwa tsiku lililonse ndipo galigate ya epigallacatechin yomwe ili mu tiyi ingakuthandizeni kukhalabe ndi mawonekedwe.

Turkey. Nkhuku zodala ndizothandiza kwambiri pomanga minofu. Ndipo monga mukudziwa, kuchuluka kwa zopatsa mphamvu kumapangidwa pakudya kwa zakudya zama protein, zomwe zimapangitsa kuti thupi lizichepa kwambiri.

Mavwende. Ili ndi arginine - amino acid yomwe imathandizira kuchepa kwamafuta. Koma muli shuga wambiri mmenemo, chifukwa chake simuyenera kugwiritsa ntchito zipatso zokhala ndi zipatso komanso zokoma, chifukwa kuwonda kumakhala kokwanira kudya zosapezekanso zidutswa zingapo.

Sipinachi. Chimodzi mwazinthu zomwe zimapangidwa ndi sipinachi ndi manganese. Izi zimathandiza kupangika kwa magazi ndi mafupa mphamvu, zimapangitsa matenda a mitsempha ndi chithokomiro kugwira ntchito, ndipo zimakhala ndi zotsatirapo zabwino pakugonana. Ndipo, zoona, zimathandizira kuti mafutawo achepetse kwambiri.

Madzi chofunikira pakulimba kwa chamoyo chonse. Imathandizira kagayidwe kazakudya, imachepetsa chilakolako chofuna kudya komanso chogwiritsira ntchito poizoni. Mtundu wokwanira wamadzi tsiku lililonse ungathe kuwerengedwa ngati mukuchulukitsa kulemera kwanu pofika 30. Muyenera kumwa kuchuluka kwa madzi m'magalamu masana, kuonjezera kuchuluka kwa magalasi angapo pamasiku otentha komanso nthawi yolimbitsa thupi kwambiri.

Mpunga wakuda ndi oatmeal. Zinthu zonse za tirigu ndi oatmeal zimapatsa thupi ku thupi, zomwe zimafunikira mphamvu zambiri kuti zimere.

Kuphatikiza apo, mbewu monga chimanga zimakwanira kwa nthawi yayitali, kuonetsetsa kukhathamiritsa kwa glucose ovomerezeka ndikupanga kuchepa kwa mavitamini ndi michere.

Zinthu zamkaka. Kusowa kwa calcium kumalepheretsa kagayidwe kake kwambiri. Kudya zakudya zamkaka ndi mafuta ochepa nthawi zingapo patsiku kungafulumizitse kagayidwe kachakudya choposa 60%.

Mpiru, Horseradish ndi Ginger. Kugwiritsidwa ntchito pakukonzekera mpiru, ginger ndi gayala wamtengo wapatali kungathandize kukhazikitsa chimbudzi ndi kunena zabwino mapaundi owonjezera. Ginger wakhala akudziwika ngati chida chomwe chimalimbikitsa kuthyoka kwamafuta ndikuthandizira kagayidwe.

Ili ndi enzyme yomwe imapangitsa magazi kuyenda bwino ndikuthandizira kukhathamiritsa minofu yake ndi mpweya. Mpiru ungagwiritsidwe ntchito ngati zokometsera kapena kupangidwa kuchokera kulowetsedwa kwa mpiru (1 tsp. Mbewu pa 250 ml ya madzi) ndi kumwa 50 ml kanayi patsiku.

Maapulo olemera mavitamini, mchere ndi fiber. Makamaka fiber yambiri imapezeka mu peel.

Imatsuka matumbo, imakongoletsa chimbudzi ndipo imapereka kukhumudwa nthawi yayitali, chifukwa chake ndikofunika kwambiri kugwiritsa ntchito maapulo pazakudya pakati.

Kuphatikiza apo, zipatsozi zimakhala ndi chitsulo chambiri, zomwe zimathandizira kusintha kayendedwe ka magazi ndikubwezeretsa kuchuluka kwa metabolic.

Kabichi. Kabichi yamtundu uliwonse imakhala yopindulitsa kwambiri polimbana ndi kunenepa kwambiri, chifukwa ili ndi fiber yambiri. Iyenera kuwunika makamaka ku broccoli ndi sauerkraut.

Broccoli ndi gwero la mavitamini A ndi K, omwe amafunikira kagayidwe ka mapuloteni komanso kupanga maselo atsopano. Mulinso ascorbic acid ndi calcium, popanda zomwe sizingatheke kukwaniritsa magwiridwe antchito amkati. Broccoli amawotcha mafuta mwachangu komanso amathandizira kuchotsa poizoni m'thupi.

Lactic acid yomwe ili mu sauerkraut ndiyo yabwino kwambiri yosinthira kagayidwe kachakudya, imachepetsa microflora ya pathogenic m'matumbo ndikukulitsa chitetezo chamthupi.

Vinyo wofiilaInde, amatanthauza zakumwa zoledzeretsa, koma 100 ml ya chakumwa chamadzulo chithandizira kufulumizitsa kagayidwe.

Vinyo amakhala ndi resveratrol - chinthu chomwe chimalepheretsa maselo a lipid komanso kupewa kutsekemera kwamphamvu zamafuta.

Kuphatikiza apo, resveratrol imachulukitsa kupanga mapuloteni komanso imathandizira kuchepa kwamafuta.

Zitsambazomwe zimapangitsa kutentha mafuta kumathanso kukhudza kagayidwe kakang'ono:

• nettle - amachepetsa kumverera kwanjala;
• ginseng - bwino chimbudzi ndipo imatha kulakalaka;
• dandelion - imabwezeretsa maselo a chiwindi ndi kukhuta ndi mavitamini;
• nsabwe za nkhuni ndi burdock - duet yotere imalimbikitsa kugaya chakudya ndikuchepetsa chilako.

Zomwe zimapangitsa kuti masamba a masamba a blackcurrant ndi sitiroberi adzutse, duwa lamtchire ndi oregano adadziwonetsa bwino. Zitsamba zotere zimatha kuphatikizidwa palimodzi kapena mosiyana, zipatso za rowan zimatha kuwonjezeredwa ndikuwotenga tsiku ndi tsiku m'malo mwa tiyi kuti muchepetse thupi.

Mavitamini B. Kuperewera kwa mavitamini aliwonse kungasokoneze thanzi, koma kusowa kwa vitamini B2 komwe kumapangitsa kuchepa kwa metabolism ndikuthandizira kuperewera kwa magazi. Kusakwanira B1 kumayambitsa kufooka kwa minofu ndikuwonongeka kwamanjenje. Ndipo amathandizira kagayidwe kazinthu ndikukulitsa chitetezo chamthupi mavitamini B9 ndi B12.

Zakudya zowonjezera

Dietitian Haley Pomroy adapanga zakudya kuti azifulumizitsa kagayidwe kazakudya mthupi. Kodi amagwira ntchito bwanji? Zakudyazi adapangira masabata anayi ndipo nthawi iyi muyenera kusiya shuga, mkaka, chimanga, khofi ndi mowa. Ndikulimbikitsidwa kuti muyambe kugwiritsa ntchito zakudya zamagulu ochulukitsa, kenako ndikusinthana ndi mapuloteni, ndikuphatikiza mapuloteni, mafuta ndi chakudya, ndikugawa zazomwe zimapangidwa tsiku lililonse m'magawo ang'onoang'ono ndikudya zakudya kangapo patsiku.

Sabata yoyamba imagawidwa m'magawo atatu, iliyonse yomwe ili ndi malingaliro ake:

1. Masiku awiri oyamba, ntchito ya adrenal imabwezeretseka ndipo kupsinjika kwa nkhawa kumatsitsimuka. Masiku awa, kadzutsa, nkhomaliro ndi chakudya chamadzulo ziyenera kukhala ndi zakudya zamaphala, ndipo zipatso zimadyedwa mu chakudya choyambirira komanso chachiwiri.
2. Minofu yotsatira ya masiku awiri imangilira. Chakudya chowonjezeranso kasanu m'gawoli. Mbale ndi zipatso zimasinthidwa ndi ndiwo zamasamba, nyama ndi nsomba, ndiye kuti, kwa masiku awiri, muzingodya protein ndi fiber zokha.
3. Masiku atatu omaliza a sabata yoyamba ali ndi cholinga cholimbikitsa ntchito za mtima ndi mitsempha yamagazi. Chakudya chakudya kangapo 5 patsiku. Zakudyazo zimaphatikizapo zakudya zamphesa ndi zakudya zam'nyanja, masaladi ochokera kumasamba atsopano, okometsedwa ndi batala, mtedza, mbewu, zipatso ndi nyemba.

Sabata yachiwiri imabwereza magawo oyambira. Koma tsopano muyenera kulumikizitsa nokha zamaganizidwe anu: kuyambiranso mantha anu, kuchotsa cholakwa ndikuchotsa nkhawa.

Mu sabata lachitatu, malamulo ena amawonjezeredwa:

• nthawi yayitali yodyera siyitali kuposa maola 4;
• Zakudya 5 zathunthu tsiku lililonse;
• kumwa osachepera magalasi 8 amadzi tsiku lililonse;
• kadzutsa pasanathe mphindi 30 mutadzuka.

Sabata yachinayi siyosiyana ndi yapita. Pakadali pano, njira za metabolic zidachokeranso, ndipo maselo amafuta adagawanika pa liwiro lalikulu.

Vidiyo ya Haley Pomeroy Zakudya:

Mfundo izi zakudya za thanzi ziyenera kutsatiridwa nthawi zonse:

• Idyani zakudya zopangidwa ndi nyumba zopangidwa kuchokera ku zinthu zachilengedwe
• chakudya cham'mawa pambuyo pa mphindi 30 kuchokera nthawi yodzuka;
• kukana khofi, mizimu, chimanga, soya, shuga ndi mchere;
• kutenga mavitamini ovuta;
• zolimbitsa thupi kuyamba theka la ola mutatha kudya.

Njira iyi yazakudya, kuphatikizapo moyo wokangalika, zithandiza kukhalanso ndi metabolic yambiri, thanzi labwino komanso thanzi labwino.

Mafuta osungirako mafuta adzasungunuka pang'onopang'ono, mitsempha yamagazi imalimbikira ndikuwonekera kwa cholesterol, chifukwa chomwe kufalikira kwa magazi ndi zakudya zamagulu zidzakwerera. Zonsezi zikuwonetsetsa ntchito zogwirizana zamakina onse amkati ndikuthandizira kukhala bwino.