Kutheni ukulahleka kwesisindo kuyeka ngexesha lokutya?

Kutheni ukulahleka kwesisindo kuyeka ngexesha lokutya?

Ukugcina ubunzima emva kokutya kunzima, kungakhathaliseki ukuba ukhawuleza kangakanani okanye ucotha kangakanani, ngoko yintoni imfihlelo yokuyeka ukulahleka kwamafutha ngelixa unamathela ekudleni?

Lo mbuzo uphendulwe yingcali yezondlo ezidumileyo, uDkt Michael Mosley, owaqinisekisa ukuba xa ubunzima bulahlekile, asigcini nje ukulahla amanqatha, kodwa silahlekelwa ngumlinganiselo omkhulu wemisipha, ekhokelela ekunciphiseni ukutshiswa kwekhalori. , okubangela ukupheliswa kobunzima bomzimba.Ngokwento eyapapashwa yiBritish "Daily Mail".

ukulahleka kwemisipha

Kwaye ngokungafaniyo namafutha, izihlunu zitshisa amandla imini yonke, naxa umntu elele. Ngoko xa silahlekelwa yimisipha, izinga lethu le-basal metabolic rate (iikhalori esizitshisayo xa siphumla) nazo ziyacotha, ngoko ke ukunciphisa umzimba akufikeleli kwinqanaba elizinzileyo. Ukongeza, kunzima ukukhusela ubunzima xa uyeka ukutya, oku ingxaki eqhelekileyo kwizidlo ezininzi..

Imfihlelo ikwiprotheni

Izihlunu kunye nemilinganiselo ye-metabolic esebenzayo inokugcinwa ukuba umntu ufuna ukunciphisa umzimba ngokulandela iindlela zakudala zesiNtu ngokuqinisekisa ukufumana iprotheni eyaneleyo ekutyeni kuba kubalulekile ukugcina ubunzima bemisipha.

Ukunciphisa umzimba ngokukhuselekileyo nangempumelelo, qiniseka ukuba ufumana ubuncinane i-50 grams yeprotheyini ngosuku (imithombo emihle yinyama, intlanzi, amaqanda, i-tofu, kunye neengqolowa ezipheleleyo) kwaye usasaze iprotheni yakho yemihla ngemihla kwizidlo ezintathu eziphambili, njengoko kunjalo. enye yeendlela ezilungileyo zokuyifunxa.

IGymnastics

Njengoko uGqr. Moseley echaza, nokuba umntu uzama ukunciphisa umzimba okanye akunjalo, ucebisa ukuba atye amaqanda amabini (i-15g protein) okanye intlanzi (i-25g protein) kwisidlo sakusasa, ukuqinisekisa ukuba ufumana ubuncinane i-20g yeprotheni kwisidlo ngasinye seentsuku ezimbini. .kwahlwa.

Ukwacebisa ukuba wenze umthambo rhoqo, ngakumbi umthambo wokuxhathisa, onjengokutyhala kunye ne-squats, ukunceda ukugcina izihlunu.

Iyeza elicinezela umdla wokutya

Kodwa uphononongo lwakutsha nje lucebisa ukuba kunokwenzeka ukususa amanqatha agqithisileyo usebenzisa ichiza elibizwa ngokuba yi-GDF15, elibonakala likhuthaza ukwehla kobunzima ngeendlela ezimbini ezahlukeneyo: ukucinezela umdla wokutya kunye nokuvula izihlunu ukuze zitshise iikhalori ezininzi, ngokutsho kwejenali. Indalo.

Abaphandi kwiYunivesithi yaseMcMaster eCanada bathatha amaqela amabini eempuku kwaye batofa enye nge-GDF15, ngelixa amanye amaqela esebenza njengolawulo. Omabini amaqela abekwe kwi-calorie-restricted diet, kwaye kwiiveki ezimbini zonke iigundane zalahlekelwa ubunzima malunga nesantya esifanayo.

Kodwa emva kweeveki ezine, nangona zonke iimpuku zazisekwindlela yokutya enye, ukwehla kobunzima kwakuhlile kwabo banganikwanga ichiza.

Uphando oluninzi

Iigundane ezinikwe i-GDF15 zaqhubeka zinciphisa ubunzima, zehla malunga ne-75% yobunzima bazo bokuqala kwezinye iimeko.

Uphando olongezelelweyo luyafuneka, abaphandi bathi, kodwa kuyacaca ukuba iyeza elinceda ukugcina imisipha ngexesha lokulahleka kwesisindo linamandla amakhulu.

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023