Yidla Kulungile Ukushintsha Umzimba Wakho, Impilo, Nokuphila
Ukudla esikudlayo kudlala indima ebalulekile endleleni esibukeka ngayo nokuzizwa ngayo. Ukuzivocavoca njalo kubalulekile kodwa ngokucwaninga, ukudla okunomsoco kunomthelela omkhulu emzimbeni wethu . Ukusebenzisa ukudla njengoba imithi yethu isiyinto ethandwayo yokuthuthukisa impilo.
Umkhuba manje ukugxila ekutheni ukudla okunempilo njengomgomo oyinhloko wokuzikhandla. Uma imikhuba yokudla enempilo iba yindlela yokuphila, sinempilo futhi siyathokoza. Ukudla kwesokudla kusenza sikwazi ukunciphisa amafutha omzimba, silahlekelwe amakhilogremu ambalwa, sizizwe siqiniseka futhi sinciphise ingozi yokugula.
Ucwaningo oluqhubekayo lubonisa ukudla okunempilo okunempilo njengengxenye ebaluleke kakhulu ohlelweni lwethu lokuzivocavoca. Abanye odokotela bafundisa imikhuba yokudla okunempilo / indlela yokuphila njengendlela yokuthuthukisa impilo yonke ekunciphiseni ukukhuluphala ngokweqile nezifo ezihlobene.
Ukudla yiMithi Yethu
Ukudla okunomsoco noma ama-superfoods kufaka amaprotheni ahlanzekile, ama-carbohydrate enempilo, namafutha abalulekile empilweni yethu. I-Superfoods iyimithombo ecebile yamavithamini, amaminerali, nama-antioxidants.
Ama-antioxidants aboniswa ukunciphisa ukuvuvukala emzimbeni wethu asisize silwe nezifo nokugula. Ukuvuvukala kuthiwa kuyimbangela ehamba phambili yezifo eziningi. Ama-antioxidants anamandla emifino nemifino enamagatsha, ngokwesibonelo, usizo kusixosha umzimba ukukhipha amakhemikhali ayingozi.
Amanye ama-superfoods aqukethe ama-compounds akha ukwanda kwethu kwe-metabolism ukuze kusetshenziswe kakhulu ukushisa kwamafutha. I-pepper ebomvu iqukethe i-molecule ebizwa nge-capsaicin ekhonjisiwe ukukhulisa izinga esishisa amafutha omzimba.
Ukudla ukudla okunempilo ngeke kusize nje ukuthuthukisa impilo yethu kodwa futhi kusenze sikwazi ukufinyelela ekugcineni imigomo yokuzikhandla.
Usizo lwe-Quercetin Rich Foods luwusiza kanjani?
I-Quercetin iyi-antioxidant enamandla okwenzeka ngokwemvelo ezinhlobonhlobo zokudla kwezitshalo. Eqinisweni, ucwaningo lwe-quercetin lubonisa ukuthi luyingxenye yama-antioxidants anamandla kakhulu anenzuzo eminingi yezempilo.
Abagijimi abaningi bangezela nge-quercetin ukunciphisa ukuvuvukala kwemisipha okubangelwa ukusebenza okukhulu. Ngokwesifundo esashicilelwe kuyi- International Journal of Medicine Preventative, i- quercetin supplementation yenze ngcono kakhulu ukusebenza kwezemidlalo , isilinganiso semethamo esiphuthumayo nesisindo esiphakathi kwabadlali.
Ukudla okulandelayo ngumthombo ocebile we-quercetin:
- Ama-apula
- Anyanisi
- I-broccoli
- Amajikijolo
Ukwandisa umzimba wakho ngokwemvelo
I-fat burner yakho engcono kakhulu ngeke ifike ebhodleleni kodwa ngokudla ukudla okunamakhemikhali athile. Singakwazi ukwandisa izinga esishisa amafutha ngokwemvelo ngokucwaninga kokudla okunomsoco.
Ukudla ukudla okukhuthaza nokuthuthukisa inqubo yokushisa fat kuyosisiza ukuba sinciphise amafutha ngokuphumelelayo. Ukwengeza umzimba wokukhulisa ukudla kuzoba usizo olukhulu ekusebenzeni kwakho okukhona kanye nohlelo lokudla.
Ukudla okulandelayo kuboniswa ukwandisa umzimba wethu:
- I-pepper eshisayo (i-active active capsaicin)
- Itiye elihlaza (i-actif caffeine)
- Ikhofi emnyama (i-actif caffeine)
- Amanzi ashisayo (500 ml wamanzi nsuku zonke akhula izinga lokuxuba ngamaphesenti angu-30)
- Ukudla okuphelele (ukusiza i-fiber ne-iron)
- I-yogurt (ukusiza i-calcium ne-probiotics)
- Ama-apula (okusiza ingxenye ye-fiber)
- Amantongomane nembewu (ukusiza ingxenye ebalulekile yamafutha acids)
- Izinhlanzi ezinamafutha (okusiza ingxenye ye-Omega-3 fatty acids)
I-Peanut Butter yi-Superfood
Ibhotela le-peanut ngakho-ke kwenzeka ukuthi kube inombolo eyodwa yezemidlalo yokudla okunomsoco. Iqukethe amafutha enempilo, ingumsoco-omnene futhi iboniswe ukuhlinzeka amandla okuhlala isikhathi eside ekusebenzeni okuhle kwezemidlalo.
Ukukhetha ibhotela ye-peanut ephilayo noma ephilayo kunconywa ukuba ugweme ushukela oweneziwe kanye nama-preservatives. Ibhotela le-peanut iphezulu e-fiber kanye nomthombo omuhle kakhulu weprotheni yezitshalo. Iqukethe ne-niacin, i-folate, i-vitamin E nezinye izakhi ezidingekayo namaminerali.
Ibhotela le-peanut iqukethe izakhi zomzimba futhi inikeza amandla ahlala njalo kuma-khalori angu-90 nge-isipuni 2 ekhonzayo. Liphinde iqukethe amagremu angu-7 amaprotheni ama-ounce uma kuqhathaniswa namanye amantongomane kuphela anikezela amagremu amane. Ukudla okunamandla kwamaprotheni kubalulekile ekukhuleni komzimba.
Iphansi kumafutha agcwele futhi i-cholesterol eyenza kube ukudla okunempilo enempilo. Ucwaningo lubonisa ukudla ama-ounces angu-1.5 webhokisi le-peanut ngosuku lunganciphisa ingozi yesifo senhliziyo.
Yini i-Fitness Foods?
Leli gama lokudla kokuzikhandla lingashintshaniswa nama-superfoods. Ukudla ukudla okunamandla ekudleni komzimba kubalulekile empilweni yethu. Ukufaka umsoco onempilo nokwazi ukuthi kusho ukuthini kubalulekile ekufezeni umzimba onomzimba onempilo.
Okulandelayo luhlu oluthandwayo lwe-superfoods phakathi kwabathandwayo bempilo:
- Ama-oats (aphezulu e-fiber, athuthukisa ukugaya / ukwandisa imetabolism)
- Amaqanda (umthombo wamaphrotheni, isakhiwo samasipha)
- Imifino (ama-antioxidants, anciphisa ukuvuvukala)
- Ama-apula (ama-antioxidants, anciphisa ukuvuvukala / ukwanda kwe-metabolism)
- Ukudla okunomsoco / inhlanzi (ama-amino acid, umthombo wamaphrotheni, isakhiwo samasipha)
Ingabe i-Coffee Healthy noma Cha?
Ingabe kufanele siphuze ikhofi? Lona ngumbuzo odumile futhi nakuba kungesona isiphuzo esihle kunazo zonke, izifundo jikelele zibonisa ikhofi njengenzuzo empilweni yethu nangempilo yethu .
Ikhofi iqukethe antioxidants kodwa futhi i-caffeine. I-caffeine iyinhlangano evusa amandla yemvelo eboniswe ukwandisa isilinganiso sethu semethamo. Abagijimi abaningi basebenzisa ikhofi njengesiphuzo sokuqala sokuzivocavoca ukuze bazuze kulo mphumela. Ukulinganisa okuphansi kuya kokulinganisa (1-2 izindebe) ikhofi kuboniswa ukuthuthukisa kakhulu ukusebenza kwezemidlalo.
Ukuphuza ikhofi elimnyama imizuzu engama-30 ngaphambi kokuzivocavoca kuthiwa unemiphumela emihle kakhulu ye-ergogenic. Kuboniswa ukuthuthukisa ukukhuthazela kwethu futhi kusenze sikwazi ukusebenzisa isikhathi eside.
Ikhofi nayo iboniswa ukuthi ithuthukise ukugxila kwengqondo yethu futhi kwandise amazinga emandla. Ukucabangela okucacile kukhuthaza ukuqeqeshwa okukhiqizayo nakakhulu. Ikhofi ibuye iboniswe ukunciphisa ubuhlungu besisindo esithinta umzimba.
Ikhofi iqukethe ne-antioxidants enamandla eboniswa ukunciphisa isifo esingapheli nokugula. Ucwaningo luye lubonisa ukuthi lusiza abantu ababhekene nesifo sikaParkinson futhi banciphise izigameko ze-gallstones.
Ngenxa yokuthi i-caffeine iyishukumisayo, kunconywa ukuba ubonane nodokotela wakho uma unesifo somfutho okhulelwe, ukhulelwe, uthola izifo zenhliziyo, noma unakekelwa ngaphambi kokuphuza ikhofi.
Yidla i-Superfoods Daily
Ama-Superfoods adlala indima ebalulekile ekufezeni nasekugcineni umzimba onempilo. Izondlo zingase zihluke ohlwini lwazo zokudla okungcono kodwa zivumelane ukuthi konke kubalulekile. Ukudla ezinhlobonhlobo zama-superfoods nsuku zonke kuzokwanelisa izidingo zomsoco zokusebenza komzimba okuhle.
Qala nge-superfoods ezilandelayo eziphezulu zezempilo nokuqina:
- Ama-oats (aphezulu e-fibre, ukugaya okungcono, impilo ye-heart)
- Ama-blueberries (ama-antioxidants, anciphisa ukuvuvukala, ukulwa nomdlavuza)
- Ama-apula (ama-antioxidants, anciphisa ukuvuvukala, ukulahlekelwa kwesisindo)
- Itiye elihlaza (ama-antioxidants, ukwandisa umzimba, ukulahlekelwa kwesisindo)
- I-flaxseed (i-fatty acids ebalulekile, ikhulisa umzimba, inciphisa ukuvuvukala)
- I-broccoli (i-antioxidants, ukulwa nomdlavuza, i-detox)
- I-yogurt (i-calcium, i-probiotic, i-digestion ngcono, ithambo lezempilo)
- Amafutha omnqumo (i-monounsaturated fatty acids (i-MUFAs / impilo ye-heart)
- Ubhontshisi (ophezulu fiber, antioxidants, ukusebenza kobuchopho obuhle)
- I-cinnamon (i-antioxidants, i-detox, i-spice yokuphulukisa)
> Imithombo:
> I-Di Noia J. Ukuchaza Izithelo Zomzimba Nemifino: Indlela Yokusebenzisa Umthamo Wokudla. I-Dis Dis Chronic 2014; 11: 130390.
> Emilio Ros, Izinzuzo Zempilo Zokusetshenziswa Kwamanzi, Izikhungo Zikazwelonke Zempilo, ngo-2010
> Erica R Goldstein et al., Umphakathi wangaphandle wemidlalo yokudla okunomsoco: i-caffeine nokusebenza, 1/27/10
> Journal of Clinical Endocrinology & Metabolism, Thermogenesis Amanzi-Ayenziwe, uMichael Boschmann, 7/2/13