Ukunciphisa ubunzima kwaye ungabi nesisindo, imetabolism kufuneka isebenze. Kukho iindlela ezahlukeneyo zokulikhawuleza, ngoko ke, ukutya okunomsocoko kunika iziphumo ezintle. Ukutshintshwa okubalulekileyo kwindlela efanelekileyo, kunokuthatha ubuncinane iiveki ezine. Ngeli xesha, unako ukufezekisa ukusebenza okulungileyo kungekhona ekunciphiseni ubunzima, kodwa nasekuphuculeni umzimba.
Ukutya kweMetabolic - inkcazo ecacileyo
Inkqubo yokutya okunomsoco ijoliswe ekulawuleni inkqubo ye-hormonal, ngoko, izinga le-adrenaline, i- testosterone , i-norepinephrin kunye nezinye i-hormone zichaphazela ukukhawuleza kwe-metabolism. Ngenkcazo yesondlo sokutya, kuboniswe ukuba ikwahlula zibe zigaba ezintathu, kwaye nganye inenjongo yayo. Zonke iimveliso ziguqulwa zibe ngamanqaku (itekisi elingezantsi), zanikezelwa ngexabiso lazo caloric, kwaye nganye kwinqanaba lokutya libonisa umgangatho oqinileyo wesidlo ngasinye.
Sebenzisa oku kutya ngokuphindaphindiweyo kunokuba isiqingatha sonyaka asikwazi, kuba isigaba sokuqala siqine kakhulu, esinokukhupha iingxaki emsebenzini wegciwane lesisu. Ngaphambi kokusebenzisa ukutya okunomsocoko, qhagamshelana nodokotela. Elinye iphuzu ekufuneka ligxininiswe kukuba kwiintsuku zokuqala zeziphumo kunokungabi khona, kodwa kungakapheli iveki kuya kubonakala ukuba kukhishwe izikali. Le nkqubo inemithetho yayo:
- Kunconywa ukusebenzisa i-baking, ukupheka, ukuqhuma, ukucwina kunye nokugcoba, kodwa ukufumba kuyinqatshelwe.
- Kubalulekile ukunciphisa inani leziqholo kunye netyuwa.
- Iiprotheni zezilwanyana kufuneka zinciphise, ngoko, inyama yokutya ivumelekile ukuba ingadli ngokuphindaphindiweyo ngaphezu kweveki.
- Ngomhla, inani lokutya iswekile akufanele libe ngaphezu kwama-20 g.
- Ukutya okunomsocoko kusekelwe kwisondlo esincinci, kwaye ugcine engqondweni ukuba izabelo mazibe ziincinci.
- Kubalulekile ukusela amanzi amaninzi, ngoko ke, umlinganiselo wemihla ngemihla ubuncinane ama-1.5 ilitha.
Ngokwahlukileyo kuyafaneleka ukubonisa ukuba kwezinye iintsapho ukutya okunjalo kunokubangela ukungonakaliswa kwesikhumba, izipikili kunye neenwele. Ezi ngxaki ziyakuchukunyiswa ngokungabikho kwamavithamini, amaminerali, okanye ukulungiswa kwemvelaphi ye-hormonal. Ukukhusela okanye ukuphelisa ezi zinto, kucetyiswa ukwandisa inani lokutya ezizityebi kwi-phytoestrogens ekudleni. Ngenxa yoko, ukutya okunomsoco kufuneka kufake i-sorrel, i-legumes, i-broccoli, i-mushroom kunye namajikijolo.
1 isigaba sesondlo sokutya
Isigaba sokuqala sithintela, njengoko kuyimfuneko ukunyanzelisa i-organism ukuba ixhaphaze amasheya atyebileyo. Isilinganiselo sakhiwe ngendlela efana nokunciphisa ukutyiwa kwamafutha kunye ne-carbohydrates ukuya phezulu. Kubalulekile ukuqwalasela ukuba kwisigaba sokuqala ngenxa yale nto, iimpawu ezingathandekiyo zingabonakala, umzekelo, ubunzima, ubuthathaka nokunye. Kule meko, kucetyiswa ukuba uphuze i-tea enamandla. Ukuba izifo ziphindaphindiwe, kungcono ukushiya ukutya kwaye u tyelele ugqirha. Imigaqo ebalulekileyo yokutya:
- Ihlala malunga neveki ezimbini, akukho. Isigaba sokuqala sesondlo se-metabolism sisekelwe ekusebenziseni ukutya okunamaqondo angama-0.
- Yidla nganye iiyure ezintathu, udla isahlulo esingama-200 g. Yenza imenyu yesondlo sokutya ukuze kwisidlo ngasinye kukho imifuno enesibindi esibalulekileyo ekuhlambulukeni.
- Ngethuba lesigaba sokuqala, umzimba udinga ukungenisa okungeziweyo kwamavithamini kunye namaminerali.
- Izondlo zincongo zincoma ukuthatha ngaphambi kokutya kwasekuseni kwi-1 tbsp. iipuni yeoli yeoli.
- Ukutya isidlo kufuneka kubanjwe ngaphaya kweeyure ezintathu ngaphambi kokulala.
2 isondlo sokutya
Icandelo elilandelayo lijoliswe ekugqithiseni ukugqithisa imetabolism. Kwakukhankanywe kakade ukuba indlela yokutya yondlo isekelwe kwisondlo esincinci, kwaye ukutyiwa ngalunye kunamaphuzu ayo. Isigaba sesibini sesondlo sesondlo sesidlo sakusasa sinika amaphuzu angama-4, okwesibini isidlo sakusasa kunye nesidlo sasemini, amanqaku amabini, kwi-snack - 1, nangokuhlwa-0. Ukuba unesizathu esithile awukwazi ukufumana inani elivumelekileyo lamaphupha, abanako ukufakwa kwesinye isidlo . Eli nqanaba liza kuqhubeka kude kube lula ukufunyanwa.
Isigaba sesithathu sesondlo sokutya
Isigaba sokugqibela senzelwe ukuhlanganiswa kweziphumo. Kubalulekile isidlo sakusihlwa, ukutya okutyiwa kunye nokutya kwasemini ukudibanisa i-1 kunye nokulawula indlela umzimba oziphatha ngayo. Ukuba ubunzima buya kuncipha, ngoko unako ukongeza ngaphezulu kumanqaku, kwaye ukuba akukho, ke amanqaku angaphezulu aphezulu. Ngokufanelekileyo, isigaba sesithathu sesondlo sokutya sisenokuhlala ixesha lokuphila. Ukuba isisindo senyuka senyuka intaba, uze ususe amanqaku ukusuka kwisidlo ngasinye.
Ukutya kweMetabolic - IiNzuzo
Imithetho yokutya okunempilo isetyenziselwa ukuphuhlisa le nkqubo. Ukutya kokutya okunomsocoko kukubandakanya ukulahlwa kokutya okunobungozi, okubalulekileyo ekusebenzeni ngokuqhelekileyo kwezitho zangaphakathi, iinkqubo zesisombululo kunye nomsebenzi wendalo yonke. Ku luncedo kwizifo ezahlukahlukeneyo, kodwa ukuze kungabi nongcipheko kwimeko, kungcono ukutyelela ugqirha kuqala. Ukutya okunqatshelwe ngokwempahla kubasetyhini abasesikhundleni okanye bancelisayo.
Ukutya kweMetabolic ngokulahlekelwa isisindo
Inkqubo eqhelekileyo isondlo isetyenziselwa ukunciphisa umzimba. Iintlobo zesondlo sokuxiliswa komzimba kukuba iikhigram zihamba kancane kwaye umzimba awunaso uxinzelelo oluninzi. Ukongezelela, ukuba i-metabolism iya kwiimeko eziqhelekileyo, umzimba uhlambulukileyo kwimveliso yokubola, ephucula ukusebenza komsebenzi wokutya. Siyabulela oku, nangona xa ukutya okutshisa umzimba kuphelile, iikhilogram aziyi kubuya xa uqhubeka udla ngokufanelekileyo.
Ukutya kweMetabolic kwiSarcoma
Kwizinto ezinobungozi, oogqirha batusa ukuba banakekele ukutya kwabo. Ukutya okufanelekileyo kubalulekile ekuqiniseni imisebenzi ekhuselekileyo, enceda umzimba ukuba ulwe neeseli ezinobungozi kwaye ukhusele ukukhula kweemastastases. Ukutya kwe-metabolic yomhlaza akukona nje ngokuqinileyo njengokunciphisa umzimba. Kucetyiswa ukuba ukhethe iimveliso ezinama-0, 1 kunye nama-2 amanqaku. Akukho zithintelo kwisidlo ngasinye. Ukongezelela, eminye imithetho igcinwa, umzekelo, ukutya okuxubekileyo, imifuno eninzi njalo njalo.
Isidlo seMetabolic for Failal Failure
Injongo ephambili yale yokutya kukuba kulungelelaniso imvelaphi ye-hormonal, ephunyeziweyo ngokutshintshwa kakuhle kwindlela yokutya. Ukutya okunomsocoko, iziphumo eziyingozi, kushukumisa ukuveliswa kwamahomoni okutshisa amafutha kunye nokuvuselela i-metabolism. Ukongezelela, kuhloswe ukukrazula iimpawu ezingathandekiyo, umzekelo, ukunyaniseka, ukuziphatha kakubi, iintloko , njalonjalo.
Ukutya kweMetabolic - Itheyibhile yeMveliso
Ababhali beendlela ezichaziweyo bahlalutya iimveliso zokutya, becinga ixabiso lekharori kunye nomphumela emzimbeni, bawahlula ngamaqela amaninzi. Ukutya kwe-metabolic, zokupheka ezithetha ukudibanisa kakuhle kweemveliso, uncoma ngokupheleleyo ukuyeka ukutya ngeengongoma ezi-4. Kwizondlo kunye nesondlo esinempilo, ezi ziyingozi kakhulu, nangona zidliwayo, ukutya.
Ukutya kweMetabolic - Imenyu Yonke imihla
Nangona kukho imingcipheko kwimveliso, imenyu ingenziwa ngokuzimela, enikwe imigaqo. Ukutya okunomsocoko, imenyu ebandakanya ukutya okuhlanu, kufuneka ihambelane ngokungqinelana kwinqanaba lenombolo kwaye iqwalasele inombolo yemithetho. Ngokomzekelo, unokuzisa imenyu enjalo, ifanelekile kwisigaba sesibini sokutya:
- Isidlo sakusasa : inxalenye (250 g) i-oatmeal porridge, iphekwe ngobisi obuncinane be-fat with berries, kunye ne-1 tbsp. Ubisi obuncinane.
- I-Snack : i-pear ne-apula eluhlaza (i-200 g).
- Ukutya : i-200 g yokutya okubilisiwe kunye ne-100 g yemifuno entsha.
- Ngomso emva kokuhlwa : i-150 grams ye-cottage cheese ene-2% ye-fat content kunye nama-150 g weebriji nezithelo.
- Ukutya isidlo : i-omelette kunye nemifuno kunye nemifuno.