Ukutya Ukulahlekelwa Belly Fat

Ukufuna isinqe esincinci kunye nesisu esithambileyo asinto yonke malunga nokujonga kakuhle kwijean yakho. Abantu abadlala izixa ezikhulu zamafutha e-visceral (uhlobo lwamafutha angaphakathi oluwola amalungu ngokuyingozi) kunokwenzeka ukuba umngcipheko ophezulu sesifo sentliziyo kunye nohlobo lwe-2 yeswekile, ingakumbi ukuba umjikelo wesinqe somfazi udlula i-intshi ezingama-35. Akukho bullet yomlingo yokwenyani xa kufikwa kumafutha esisu. Kodwa uphando lubonisa ukuzalisa isitya sakho ngokutya okulwa namafutha esisu-njengenxalenye yokutya okunempilo okunempilo-kunokunceda. Nantsi into omawugrumbe kuyo ukunceda ukubetha amanqatha esisu.

Funda ngokugqithisileyo: Uphulukana njani naManqatha eBelly ngokukhawuleza

1. I-Kefir

Iresiphi yokuzama: IBerry-Kefir Smoothie

Olu bisi luvundisiweyo lweyogathi luzele ziiprobiotics, iibhaktheriya ezisempilweni ezihlala emathunjini akho. Ukuphuza i-kefir kudibaniswa nokulahlekelwa kwesisindo esikhulu kunye nokunciphisa umjikelezo wesinqe xa kuthelekiswa nesiselo sokulawula, ngokophando . Ngaba inokuba ziiprobiotics? Kolunye ulingo oluphindwe kabini olungaboniyo olupapashwe kwi Ijenali yaseBritani yeZondlo , xa abathathi-nxaxheba (ababevame ukuthwala amanqatha ezinqeni zabo) basebenzise isiselo sobisi oluvundisiweyo oluqukethe i-probiotics kwiiveki ze-12, baxhamla kwi-BMI ephantsi kunye nesinqe esincinci kunye ne-hip circumference. Iiprobiotics zinokukhusela ukuvuvukala kwiphecana lakho le-GI, eliye ladibaniswa nokugcinwa kwamafutha esiswini. I-Kefir inokuba yi-tangy, kodwa zama ukuphepha ii-kefirs ezikhethiweyo ezipakishwe ngeeshukela ezongezelelweyo; yenze ibeswiti ngokwemvelo ngokuyongeza kwismoothie yesiqhamo.

Funda ngokugqithisileyo: Iintsuku ezisi-7 zeSidlo se-Flat-Belly

7 Kufuneka-Utye Ukutya Okuvundiweyo ukwenzela amathumbu aphilileyo

2. Iti eluhlaza

Iresiphi yokuzama: Matcha Green Tea Latte

Enye i-top-notch sip yesisu esicaba yiti eluhlaza. Iti eluhlaza ipakisha i-catechin, i-antioxidant plant compounds eziye zaboniswa ukuba zineempawu ezichasene nokutyeba. I-brew nayo iqulethe i-caffeine (ngexabiso elingaphantsi kwekofu, ngoko ayiyi kuba nempembelelo enkulu ebuthongweni bakho), enokukunceda ukunyusa umthamo kwimetabolism yakho. Kwinye 2012 isifundo kubantu abadala baseTshayina abanomlinganiselo ophezulu wamafutha e-visceral, abaphandi bafumanisa ukuba ukusela iti eluhlaza equkethe i-catechin kunciphise olu hlobo oluyingozi lwamafutha emva kweeveki ze-12 xa kuthelekiswa nesiselo sokulawula. Ibhonasi kukuba, nje ukuba awufaki iswekile kuyo, iti eluhlaza i-calorie-free, ngoko unokuyiphunga ngexesha lakho lokuphumla.

Ngaba iTi ingakunceda ukuba unciphise umzimba?

3. Amaqanda

Iresiphi yokuzama: Amaqanda abhakiweyo, iitumato kunye neeChiles (Shakshuka)

Ukuquka iprotheyini eyaneleyo ekutyeni kwakho kubalulekile ukuze uhlale ubhityile. Ayikuncedi nje ukuba uzive ugcwele ekutyeni, kodwa inokuphinda inyuse imetabolism yakho kancinane kwaye incede izihlunu zakho zikhule (kwaye ke izicubu zomzimba ezingaphezulu zibuyisela imetabolism yakho nangakumbi). Abantu abahlala besitya oko kuchazwa 'njengemithombo yeprotheyini esemgangathweni,' okanye ukutya okubonelela malunga ne-10 grams ye-amino acids ebalulekileyo (njengamaqanda, inyama yenkomo kunye nobisi) kwisidlo ngasinye babenexabiso elincinci lamafutha ezinqeni zabo, uphando oluxeliweyo ijenali Isondlo kunye neMetabolism . Nangona kunjalo, kuxhaphake kakhulu ukutya uninzi lweprotheyini yakho kwisidlo sakusihlwa. Ingxaki ngaloo nto kukuba izihlunu zakho zinokusebenzisa kuphela iprotheyini eninzi ukwakha kwakhona ngexesha, ukuze ezona ziphumo zihle kakhulu zokutshisa amanqatha, zijolise ekuhlukaniseni le mithombo yomgangatho ophezulu imini yonke, kwaye uzilolonge rhoqo.

4. Iiartichokes

Iresiphi yokuzama: Artichokes kunye Lemon & Dill

izinto zepokisi ezishiyiweyo

Le veggie inokuninzi eyenzela yona, kodwa enye yezona zinto zinkulu kumxholo wayo wefayibha. Ufumana iigram ezisi-7 zefiber kwiartichoke ephekiweyo ephakathi, iyenza ibe yenye yemifuno etyebileyo kwifiber-leyo ingaphezulu kwekota yento efunwa libhinqa yonke imihla. Ukufumana ngaphezulu kwala mathuba okutya ifayibha xa unako kubalulekile: okukhona utya ifayibha, kokukhona unqabile ukuba upakishe ngamafutha esisu ekuhambeni kwexesha, ingxelo yophando Ijenali yaseMelika yezondlo zoNyango . Eminye imifuno enefiber etyebileyo ibandakanya izihluma zaseBrussels kunye nemifuno, njengeelentile kunye nee-ertyisi eziqhekekayo.

I-10 yeeNzuzo zeMpilo eziMangalisayo zokuTya iFayibha engaphezulu

5. Ivokhado

Iresiphi yokuzama: Isitya seVegan Buddha

Ungathenga i-guac ngoku? Unethamsanqa. A uphononongo lwakutsha nje bafumanisa ukuba ukutya kweavokhado kunokunceda ukuphucula iimpawu (ezifana nomtya omkhulu wesinqe kunye nokwanda koxinzelelo lwegazi kunye neswekile yegazi ephezulu) ehambelana nesifo se-metabolic syndrome, iqoqo lemiba enobungozi eyandisa amathuba okuba nesifo senhliziyo, isifo sohlangothi kunye nesifo seswekile. Iiavokhados ziqulethe amafutha anempilo, kunye nezinye izondlo, ezifana ne-magnesium kunye ne-phytosterols, ezinokunceda ukuphucula iiprofayili ze-lipid kunye noxinzelelo lwegazi. Ngaphambili ukufunda ngo-2013 bacebise ukuba abathandi beavokhado banciphise ukubakho kwabo kwi-metabolic syndrome ngesiqingatha.

Funda ngokugqithisileyo: Izizathu ezi-4 eziphilileyo zokuTya iAvocado

6. Amandongomane

Iresiphi yokuzama: Amandongomane eChile-Lime

Iimbotyi ezininzi ziphantsi isalathisi se-glycemic , elinganisa impembelelo ukutya okunayo kwiswekile yegazi lakho. I-Peanuts ibeka njengenye yezona ziphantsi kumthwalo we-glycemic (GL), oku kuthetha ukuba kunceda ukugcina i-glucose yakho kwi-keel. Nasi isizathu sokuba kubalulekile: kwi-a funda ukusuka kwiYunivesithi yase-Alabama eBirmingham, abaphandi baphetha ukuba amadoda kunye nabasetyhini abagqithisileyo abalandela ukutya okuphantsi kwe-GL kwiiveki ze-8 babenepesenti ze-11 ezingaphantsi kwe-visceral fat xa kuthelekiswa nalawo akwi-high-GL yokutya. Oku kungenxa yokuba ukutya okuphantsi kwe-GL kukhuthaza ukukhutshwa kwe-insulin encinci kwaye ngaloo ndlela kuncinci ukugcinwa kwamafutha. Uphando olwahlukileyo Kwakhona kwabonisa ukuba ukutya amantongomane (kuquka i-peanuts) kwakudityaniswa ne-slimmer waistline kunye ne-BMI ephantsi.

7. Ii-ertyisi

Iresiphi yokuzama: I-Garlic Hummus

Ingaba uyawathanda agcadisiweyo kwaye aqhekekileyo, ajikelezwe agudileyo kwi-hummus okanye ajulwe phezu kwesaladi, i-chickpeas kukutya okuphantsi kwe-glycemic-load kwaye inika isixa esihle sefiber (5 grams) kunye neprotein (5 grams) kunye neekhalori ezili-105 kwi-1 nganye. /2-indebe ekhonzayo. Zonke ezo zinto zinceda ukugcina amanqanaba eswekile yegazi ezinzileyo kwaye akugcine uzele kwaye wanelisekile ixesha elide. Yiyo loo nto abantu abatya i-chickert kunye ne-hummus bengaphantsi ngama-53 ekhulwini amathuba okuba batyebe, kwaye babe nesinqe esimalunga nee-intshi ezi-2 ezincinci kunabo bangayityiyo imbotyi, Uphononongo luka-2016 ibonisa. Xa uthenga ii-chickpeas ezinkonkxiweyo, khumbula ukuhlanjululwa kweembotyi-okanye uthenge i-low-sodium okanye i-no-sodium-added versions ukuze unciphise ityuwa evuthayo.

Funda ngokugqithisileyo: