Thola ukuthi uma ukulala kungakusiza ulahlekelwe ngamapounds ayisishiyagalolunye ngesonto
Kungenzeka ngempela ukuthi ulahlekelwe isisindo ngobusuku obubodwa? Uma kunjalo, iphupho lika dieter ligcwaliseka. Ubani ongafuni ukulala nokuvusa amakhilogremu amabili mncane? Ngokusho kukaCaroline Apovian, MD, umbhali we- The Overnight Diet , yilokho okuzokwenzeka uma uthenga incwadi yakhe bese ulandela uhlelo lwakhe. Eqinisweni, uthi ungalahlekelwa amapremu ayisishiyagalolunye ngesonto ohlelweni lwakhe.
Kodwa ingabe ukulahlekelwa isisindo kungaba yinto elula ngempela?
Indlela Isidlo Sebusuku Sisebenza Ngayo
Ngokusho kohlelo lwe- Overnight Diet , ukulala ubusuku obuhle kungabamba ama-hormone alamba futhi kukusize ulahlekelwe isisindo. Eqinisweni, uDkt. Apovian uthi ukulandela uhlelo lwakhe lokudla okuyingxenye ezimbili nokuthola amahora angu-8 okulala ubusuku bonke kuyofaka umzimba wakho ube yimodi evuthayo ukuze ukwazi ukulahlekelwa "ngamaphilisi angu-2 ebusuku no-9 amakhilogremu ngesonto lokuqala, kanye nesonto ngalinye ngemuva kwalokho. "
Kodwa, ukuze uqonde ukuthi kungani lokhu kudla kusebenza, udinga ukumba kancane kancane bese ubheka ngaphezulu kwezingqikithi ezibukhali. Emaphephandabeni amancane, uzobona ukuthi uhlelo lokulahlekelwa kwesisindo alugcini nje ngokulala ngaphezulu. Kungcono ngokushintsha ukuthi ungadla kanjani nokuthi udla kanjani.
On the Night Oightight Ukudla uvimbela amakholori ngokuzila ukudla usuku olulodwa ngesonto ngalinye. Kulo suku "Power Up" ugwema ukudla okuqinile futhi kuphela ukuphuza isisindo ukulahlekelwa smoothies . Khona-ke ezinsukwini eziyisithupha ezilandelayo "Fuel Up" izinsuku unamathele ekudleni amaprotheni ezinomzimba , izithelo, nemifino.
Awubali ama-calorie, ulinganise amaphuzu noma ukhawule amanani wesigaba.
Njengengxenye eyinhloko yecebo lokudla, kudingeka ulale ubusuku obu-8 ubusuku bonke . Ngokusho kukaDkt. Apovian, ubusuku obuqinile bokulala ngokuphumula buzovimbela ama-hormone alamba, kukusize unamathele ohlelweni lwakho lokudla , futhi ukhulise ukulahleka kwesisindo sakho.
Ingabe Ukulala Kukhuthaza Ukulahlekelwa Isisindo?
Kungenzeka ngempela ukuthi ulahlekelwe isisindo ngobusuku obubusuku bokulala kwamahora angu-8? Abanye abacwaningi bakholelwa ukuthi ukulala okungaphezulu kungakusiza ukuba udle kancane futhi ulahlekelwe isisindo . Kodwa ososayensi abakwazi ukufakazela ukuthi ukulala okungaphezulu kubangela ukulahlekelwa kwesisindo okwenzekayo.
Ucwaningo luye lwabonisa ukuthi imizimba yethu ikhulula i-hormone yindlala okuthiwa i-ghrelin uma singatholi ngokwanele ukulala. Kungani le ndaba? Ngoba i-ghrelin ihambisana nenxenye yobuchopho bakho obulawula ukulamba. Uma kwenzeka lokho umzimba wakho uqala ukuziphatha njengokungathi udinga ukudla okunye. Ulambile, isisu sakho siqala ukukhubekisa, futhi ungagcina ngisho namafutha ukuze ugweme indlala.
Ochwepheshe abaningi batusa ukuthi i-dieters ithole ukulala ngokwanele. Ukuzwa amandla futhi uphumule kahle kungasiza ekunqandeni ama-hormone alamba futhi ukhuthaze ukunyakaza nsuku zonke ukushisa ama-khalori amaningi . Kodwa abacwaningi abakakaqinisekisi ukuthi ukulala yedwa kungathuthukisa noma kusheshe ijubane lokulahlekelwa kwesisindo. Ngakho kubalulekile ukubeka ubuthongo ngendlela ebonakalayo uma uzama ukulahlekelwa isisindo.
Ingabe Uzolahlekelwa Isisindo Ngokudla Kwebusuku?
Lolu hlelo lokulahlekelwa kwesisindo lungasebenza kwezinye ze-dieters. Kodwa hhayi ngaphandle kokusebenza kanzima. Ukulahlekelwa isisindo kungaphezu nje kokuthola ubuthongo obuhle, nakuba igama lokudla lisho okunye.
Uma okwamanje udla ukudla okujwayelekile okubandakanya ama-carbohydrates amaningi, amafutha noshukela, ukushintshela kulesi sitayela sokudla esiqinile kuzoholela ekulahlekeni kwekhalori . Eqinisweni, uma ulandela lolu hlelo ngokugcwele, cishe uzosika amakholori okwanele ukuze ulahlekelwe amakhilogremu ambalwa ngesonto . Futhi ukudla okudlayo kungase kube nempilo enhle kuno-ushukela ophezulu, ukudla okuphezulu kwamafutha okwamanje odlayo.
Kodwa uhlelo lungase lube lukhuni kakhulu kwi-dieters eminingi yokunamathela ngaphezu kwesikhathi eside. Futhi uma okulindelekile ukuthi ulahlekelwe amakhilogremu angu-9 ngesonto, ungase uthole ukukhathazeka futhi uyeke. Akukho ukudla okunempilo okungenzeka ukuthi kuveze lokho kulahlekelwa kwamafutha ikakhulukazi isikhathi eside.
Ochwepheshe ngokuvamile bayavuma ukuthi izinga eliphansi lokunciphisa isisindo liyi-1-2 amapounds ngesonto.
Ngakho kufanele uzame I-Overnight Diet ? Leso sinqumo sifike kuwe. Ukulala ubusuku obuhle nokudla ukudla okugcwele amaprotheni aphilile, izithelo nemifino kuyindlela ehlakaniphile. Kodwa akudingeki uthenge incwadi ukuze wenze lezo zinguquko empilweni yakho. Uzothola ulwazi lwamahhala mayelana namahomoni elambile, ulele ukulahlekelwa isisindo futhi udla amaprotheni amaningi online.