Kulesi sihloko, sizokhuluma ngokuthi kanjani i-omega 3 isiza ukunciphisa umzimba. Ngaphezu kwalokho, sizokunikeza izincomo ezisebenzayo nezilula ezizokusiza unakekele isisindo sakho.
I-Omega 3 isetshenziselwa ukunciphisa umzimba
Ngokuvamile, lapho ufunda ngezihloko zezempilo, ochwepheshe abaningi babonisa ukuthi ukudla okuthile kungabangela ukulahlekelwa isisindo futhi kuthuthukise ukusebenza komzimba. Enye yazo inhlanzi, ecebile ngamaprotheni, amavithamini, ama-amino acid kanye ne-omega 3 fatty acids, lezi kulinganiselwa ukuthi zisheshisa imetabolism, ngoba zivame ukunciphisa ukukhiqizwa kwe-leptin, okuyi-hormone ebhekene nokulawula ukudla.
Ucwaningo olwenziwa luveze ukuthi i-omega 3 isetshenziselwa ukwehlisa isisindo, ichaza ukuthi uwoyela wezinhlanzi uguqula izicubu ze-adipose eziqoqwe emzimbeni zibe amafutha, ukuze kwehle ama-calories. Kuhle ukugqamisa ukubaluleka kokuthi ama-fatty acid anawo emzimbeni, asebenza ngezinqubo ezahlukene zamakhemikhali akhiqizwa ngaphakathi komzimba, azoguqula zonke izinto ezinomsoco ezingena kuwo ngokudla.
Amandla asetshenziswa umzimba womuntu amakhalori anikezwa ukudla. Ngakho-ke, yonke into ilele kuma-calories angeniswa ngenqubo yokudla, kodwa akubona bonke abantu abashisa ama-calories ngendlela efanayo, ngoba kukhona izinto eziphilayo ezinemetabolism esheshayo kanti ezinye zehlisa ijubane.
Umzimba uvame ukusebenza njalo, ngakho-ke udla amandla amaningi futhi kuyadingeka ukuwugcwalisa ngokudla, ngakho-ke ukudla kwansuku zonke okudliwayo kufanele kufake ukudla kwezitshalo nezilwane. Kodwa-ke, inani lokudla elidingwa ngumuntu lincike eminyakeni yobudala, ubulili kanye nomsebenzi owenziwa njalo.
Kodwa-ke, umzimba unesibopho sokuqeda ama-calories ngesikhathi sokuphumula, okuzoxhomeka ngokwengxenye ngesisindo nokwakheka komzimba womuntu ngamunye. Ngakho-ke, uma umzimba wakho nemisipha eminingi unawo, amazinga e-caloric amaningi uzowashisa; Ekuphetheni, lapho umthamo omkhulu kanye nesilinganiso, kukhulu ukusetshenziswa kwamandla e-caloric afunwa yizinto eziphilayo.
Ukuzivocavoca kubalulekile uma kuziwa ekwehliseni noma ekwandiseni isisindo somzimba, ngendlela eholela ekuqiniseni umsebenzi we-metabolic. Into ebalulekile ukuguqulwa kwemvamisa namandla asetshenziswa ekuqeqesheni, ukuze ngisho nangesikhathi sokuphumula ngokomzimba, i-metabolism iyaqhubeka nokusebenza futhi ihambisane nomthetho wayo olungile.
Uma usithandile lesi sihloko, sikumema ukuthi ubone futhi ufunde kusixhumanisi esilandelayo mayelana usawoti wezithelo zokulahlekelwa isisindo, futhi wehlise isisindo. Ukunakekela umzimba wakho nempilo yakho kubalulekile.
Kunamanye amathiphu angasiza kakhulu uma ufuna ukusheshisa i-metabolism yakho ngempumelelo, kube nengxenye ekudleni okunempilo nokunokulinganisela, ngakho-ke bhala lawa macebiso:
yidla ukudla kwasekuseni njalo
Ukudla kwasekuseni kuthiwa ukudla okubaluleke kakhulu kosuku. Ngenxa yalesi sizathu, ungayeqi ukudla kwasekuseni okuhle ekuseni ngoba udinga umzimba wakho usebenze ukuze ubhekane nokukhathala okweqile ozokuhambisa kukho; uma kungenjalo, izosebenzisa izinqolobane zakho ezigciniwe eziqukethe i-glucose ngenjongo yokuziphethulela yona.
idla izidlo ezinhlanu
Kunenkolelo eyiphutha yokuthi uma udla kakhulu, ugcina i-metabolism yakho isebenza kakhulu, lokhu kungamanga ngokuphelele. Kubalulekile ukuthi ube nesimiso sokudla esinokulinganisela, ukuze umzimba wakho uhlale unempilo.
udle amaprotheni
Amaprotheni amaningi adingwa umzimba asuka ezilwaneni futhi abalulekile ekudleni, ngenxa yokuthi umzimba uwasebenzisela ukulungisa izicubu ezilimele. Amaprotheni athatha isikhathi eside ukuthi umzimba uwamunce, kodwa asebenza ukwakha imisipha.
Kukhona ukudla okusekelwe kuphela ekwakhiweni kwamaprotheni, ngoba umnikelo wako wokudla okunempilo uphezulu kakhulu futhi udala umuzwa wokusutha. Ngokufanayo, ama-carbohydrate abalulekile.
Ungakhohlwa ama-carbs
Yidla okusanhlamvu okuphelele noma ukudla okune-glycemic ephansi okunothe ngama-carbohydrate kanye ne-fiber, njengoba kuwumthombo omuhle kakhulu wamandla. Ungazigwemi, ngoba nje ubheka ukuthi zimbi emzimbeni wakho, okufanele ukugweme ukweqa ukusetshenziswa kwazo, ngoba ngaleyo ndlela zilimaza impilo ngokubangela ukwanda kwe-triglycerides ne-cholesterol.
Sebenzisa i-omega 3
Yidla inhlanzi eningi, ngoba ingenye yokudla okuqukethe i-omega 3 fatty acids futhi kuzuzisa umzimba ohamba kancane, kukhona namantongomane analesi sakhi samakhemikhali emvelo, njengama-walnuts. I-Omega 3 inempilo futhi isiza ekuvimbeleni izifo zenhliziyo.
wondla imisipha yakho
Nikeza imisipha yakho amandla ewadingayo ngokudla okunamaprotheni amaningi, okuhlanganisa inhlanzi, inkukhu, nenyama.
Phuza amanzi
Phuza amanzi njalo, ukuze wenze i-metabolism yakho isebenze. Futhi, uzoqeda ubuthi, obuzofika kahle, ngoba uzodla kancane.
Lungiselela ukudla kwakusihlwa okulula
Ungalali ungadlile, ngoba lapho abantu belele, basashisa ama-calories phakathi naleso sikhathi sokuphumula, nakuba ngokwezinga elincane. Okufanele ukunake isikhathi ozodla ngaso, ngaphambi kokuyolala.
lawula amafutha
Yidla amafutha anenhliziyo enempilo kuphela, njengalawo atholakala ku-salmon, ukwatapheya namafutha omnqumo, njengoba amafutha amaningi azolimaza umzimba wakho. Abantu abakhuluphele ngokweqile banamathuba amaningi okuba ne-cholesterol ephezulu egazini futhi basengozini yomfutho wegazi ophakeme.
nonga impilo yakho
I-spicy ikhiqiza izindleko eziphezulu zamandla, ibe isishisi samafutha esinamandla ngesikhathi sokugaya. Ngakho-ke, isipayisi esincane ekudleni kwakho sizothatha kangcono izakhi zaso zokudla okunomsoco.
Okulandelayo kuvidiyo kuzothintwa isihloko samafutha acid, ngoba kufakazelwa ngokwesayensi ukuthi i-omega 3 isetshenziselwa ukwehlisa isisindo. Kujabulele!