Uninzi lwabantu luye lwahlala kunye nobunzima obongezelelekileyo bomzimba ngaxa lithile ebomini babo kwaye bayazi ukuba kunzima kangakanani ukugcina ukwehla kobunzima obunempilo.
Ewe, eyona ndlela yokunciphisa umzimba ngendlela esempilweni kukutya okupheleleyo kunye nokuzilolonga rhoqo. Kodwa ukusebenzisa imigaqo yonyango oluhlanganisayo kunokunceda ukuxhasa iihomoni ezahlukeneyo, ii-neurotransmitters, kunye nokuphendula kwemetabolism okusebenza nomzimba wakho ukukunceda utshise umzimba. amanqatha ngokufanelekileyo.
Jonga ezi superfoods zikhethekileyo, iiamino acid, kunye neebotanicals ukubona ukuba yeyiphi na ekunokukunika isikhombisi sendalo kwicala elifanelekileyo.
Iimveliso ezili-10 zendalo zokunciphisa umzimba
1. IBerberina
Lo mxube we-bioactive uyinxalenye yeklasi yezityalo ze-alkaloids, ezifumaneka ngokwendalo kwizihlahla ezinje nge-Oregon umdiliya kunye ne-barberry, kwaye inokuba sesinye sezona zinto zisebenzayo zendalo ngalo lonke ixesha.
Inkqubo ye- kwiiberina inembali ende e-Ayurveda kunye namayeza emveli amaTshayina Kodwa mva nje le nto ikhutshiweyo ifumene uninzi lokuqwalaselwa kokukwazi kwayo ukukhuthaza amanqanaba eswekile esempilweni kunye nokuphendula kwe-insulin, izinto ezimbini eziphambili ekunciphiseni ubunzima (1).
Kuhlalutyo lwe-meta, i-berberine yayisebenza ngokuchanekileyo njengeyeza lokunciphisa iswekile yomlomo ekugcineni amanqanaba eswekile esempilweni (2).
I-Berberine ikwasebenzisa i-enzyme ebizwa ngokuba yi-AMPK, emele iprotein kinase ye-AMP-activated. Le enzyme ibhalwe ngokungekho semthethweni ngokutshintsha komzimba komzimba, kunye nokusebenza kwayo kunokubonelela ngezibonelelo ezifanayo nezomthambo.
2. I-Carnosine okanye i-L-carnosine
Inkqubo ye- icarnosine yi-amino acid, oya kuyibona rhoqo ibhalwe i-L-carnosine, eyeyona ndlela isetyenziswa ngokulula ziiseli zomzimba.
I-Carnosine ibonakalisiwe ukuba iguqule iziphumo zesifo se-metabolic syndrome , echaphazela phantse umntu omnye kwabathandathu e-US (4). Isifo seMetabolic syndrome sinokwenza ukuba ubunzima bokunciphisa umzimba bube nzima ngenxa yokudakumba kwe-insulin, iswekile yegazi, kunye neeproteni zokudumba ezibizwa ngokuba zii-advanced glycation end products (AGEs).
ICarnosine inceda ukumodareyitha ukuveliswa kwezi-AGE, ukuxhasa kungekuphela nje impilo ye-metabolic, kodwa nokuguga okuhle (5).
I-Carnosine iveliswa emzimbeni ngokudibanisa ii-amino acid beta-alanine kunye ne histidine. Nangona kunjalo, xa ii-carnosine supplements zingena esiswini, iprotein ikhawuleza yehle iye kwi-amino acid, i-histidine kunye ne-beta-alanine.
Ngesi sizathu, uphononongo lubonisa ukuba ukongezwa kwe-beta-alanine kubonisiwe kukonyusa ukugxila kwe-carnosine ngokufanelekileyo ngakumbi kune-carnosine uqobo, ekhokelela kwizibonelelo ekusebenzeni kwemisipha, ngakumbi ngexesha lokuzilolonga kakhulu.
Ke ukuba ujonge ukwenza umsebenzi wakho ukuba ube nzima kancinci, ukucoceka kwangaphambili kokusebenza okubandakanya i-beta-alanine kunokuba yinto entsha onokukhetha kuyo.
I-Carnosine inokubaluleka ngokukodwa kwizidlo zemifuno kunye nemifuno, njengoko izidlo ezisekwe kwizityalo zibonelela kancinci okanye azikho kwa iicarososine xa kuthelekiswa nezidlo ezinenyama.
3. I-Omega-3
Ngaba ukuvuvukala kunokuqhuba ukufumana ubunzima bakho? Izidlo ezisezantsi ze-omega-3 zidityaniswa nokwanda kokudumba, okukhokelela ekunciphiseni ubuntununtunu be-insulin kwiiseli (7). Okukhona iiseli zethu zinobuthathaka kumyalezo othunyelwa yi-insulin, kokukhona siya kugcina amafutha emzimbeni.
I-oyile yentlanzi kunye ne-omega-3s ziye zaba zezinye zezona zinto zixhaswa ngabanyangi abaqhelekileyo nabasebenza ngokufanayo, nto leyo engothusiyo xa kuthathelwa ingqalelo indima yabo kungekuphela nje kwinqanaba lokudumba, kodwa nakwimpilo. Impilo yentliziyo, ingqondo kunye nokusebenza kweseli ngokubanzi.
4. I-Espirulina
I-algae eluhlaza okwesibhakabhaka igcwele iivithamini, iiminerali, kunye ne-phytonutrients, kubandakanya i-antioxidants, i-tocopherols, kunye neephenolic compounds, eyenza ukuba ibe yenye yezona zinto zinzima zokutya apho.
I-Spirulina ibonakalisiwe ukunciphisa ukutya, ukudumba, kunye namafutha omzimba kwisifundo seeveki ezili-12 (8). Ukongeza, uphononongo lubonisa ukuba ikwimodareyitha imveliso yoxinzelelo lwe-oxidative eveliswa ngamafutha omzimba agqithisileyo. Oku kunokuba yindlela oxhasa ngayo impendulo esempilweni yokukrala.
Inkqubo ye- espirulina sisixhobo esiphambili kwiBelly Fix ukubuyisela umsebenzi wokugaya ukutya kunye nokukhuthaza imetabolism esempilweni.
5. IiPeptide zeclagen
I-Collagen yeyona protein iphambili emzimbeni kwaye inceda ukuxhasa uninzi lweenkqubo ezahlukeneyo, ukusuka kwimpilo edibeneyo, ukuqina kwesikhumba, ukuthanda ukutya okunempilo kunye nomsebenzi wokugaya ukutya.
Amandla ayo okuphilisa amathumbu kunye nokuhlutha umdla wokutya inokuba semva kokusetyenziswa kwawo ukunciphisa umzimba. I-Collagen, njengezinye iiproteni, iyanceda ukwenza i-hormone egcweleyo, i-leptin. U-Leptin uxelela ingqondo yakho ukuba wonele kwaye lixesha lokuba uyeke ukutya.
6. MCT
Ikhonkco eliphakathi le-triglycerides ( MCT ) azizintsha, kodwa zifumene ukuthandwa ngokubanzi njengeyona nto iphambili kwimixube yekhofi enamafutha aphezulu njengenxalenye yesongezelelo se-ketogenic. Abakhuseli be-MCTjure ngezibonelelo zayo ekunciphiseni ukutya kwaye kwangaxeshanye bencedisa ukuzisa amandla kwingqondo. Kwenzeka njani oku? Amafutha akhethekileyo anokuxabisa ubunzima bawo kwigolide kwabo bazama ukunciphisa umzimba.
Ngenxa yolwakhiwo olulodwa lweemolekyuli, ii-MCTs zithintela ukwetyisa okuqhelekileyo kwaye zisasazeke ngokuthe ngqo esibindini, apho zaphulwe khona zaba ziiasidi zamafutha zasimahla. Ukusuka apho, zisiwe kwingqondo okanye kwimisipha ukunceda ukukhuthaza ukucaca kwengqondo kunye namandla ahambelana nezihlunu zethu.
Ukongeza, kanye esibindini, ii-MCTs zikhuthaza ukusetyenziswa kwezinye ii-acid ezinamafutha esele zikhona esibindini, ukuqhubela phambili ukukhuthaza ukugcwala kunye nokunciphisa inkanuko kunye nokutya (9).
Elona candelo lilungileyo malunga ne-MCTs kukuba asilugcini olu hlobo lwamafutha ukuba umzimba wethu awuyidingi ngelo xesha. Yiyo loo nto ii-MCTs zinceda ukugcina iminqweno, ngelixa kukwakhuthaza amanqanaba amandla asempilweni kunye nokusetyenziswa kwamafutha kumafutha.
I-Belly Fix iqulethe ii-coconut MCTs kunye ne-spirulina superfood kunye ne-collagen peptides kwisongezo esilula nesigqibeleleyo sezempilo sokugaya ukubuyisela ukwetyisa kunye nokukhuthaza ukutya okunempilo kunye nokusetyenziswa okunempilo kwamafutha omzimba.
7. Iprobiotic
Amathumbu ebacteria asempilweni sisitshixo kwiinkqubo ezininzi zemetabolic, kunye nokwehla kobunzima obunempilo yenye yazo. Izifundo ngokuthelekisa iintyatyambo zamathumbu zifumene inani elincitshisiweyo kunye nohlobo lwezi bhaktiriya ziluncedo kubantu abatyebe kakhulu xa kuthelekiswa nezo zinobunzima obunempilo (10).
8. Ubunzima B
Iivithamini ze-B zezinye zezona zinto zibalulekileyo emzimbeni. Imisebenzi yayo ibanzi kwaye nokukwazi kwayo ukugcina ukutya okunempilo kunye nokomelela kubalulekile.
Kukho iivithamini ze-B ezi-8 ezahlukeneyo, kwaye zisebenza ngokugqibeleleyo ngokudibeneyo, okanye xa zidityanisiwe ngomlinganiso olungileyo. Iivithamini ze-B ezenza ubunzima be-B zezi:
- B1 (thiamine)
- B2 (iribhoflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine okanye pyridoxal-5-phosphate)
- B7 (biotin)
- B12
- Umntu
I-Vitamin B1 inceda umzimba ukuba usebenzise iikhabhohayidrethi kumandla, ngelixa i-B6 ibalulekile ekuqhubeni intshukumo, imetabolism kunye nokuhamba kwegazi, kunye nakwimpendulo yamadlala e-adrenal kuxinzelelo. I-Vitamin B12 iyimfuneko kwimisebenzi emininzi yemetabolic, ukongeza kwinkcitho yamandla (11).
Xa ufaka iivithamini ze-B, kubalulekile ukuba ujonge imithombo eneemethylated ngokupheleleyo ngaphandle kwezongezo okanye imibala.
9. Imifuno
Xa sizama ukunciphisa umzimba, sihlala sidlula kwelona ziko lomzimba linzima elisisiseko sempilo, ukusebenza kakuhle kwemetabolism enceda ekupheliseni izinto ezingafunekiyo ezenza umonakalo emzimbeni.
Inyaniso kukuba, isibindi sakho sinento eninzi yokwenza nokuba sempilweni kunye nesisindo esisempilweni kunokuba abantu abaninzi beqonda.
I-Brokholi, ikholifulawa, ikhaphetshu, kunye neekiki, okanye nayiphi na imifuno kusapho lwe-cruciferous, ziluncedo ekuxhaseni iindlela zendalo zokuthomalalisa ukungcola ezidlala indima kwimetabolism efanelekileyo. Unako kwakhona ukuya nakweyiphi na imifuno eluhlaza ekhanyayo yezibonelelo ezifanayo.
Ukuba ukutya kwakho kuphantsi kwezi ntlobo zokutya, ukongeza umgangatho ophezulu wokutya yemifuno kunokuxhasa iinjongo zakho zokulahleka kwesisindo kunye nokukhuthaza ukusebenza kwe-insulin esempilweni kunye namanqanaba eswekile yegazi eliqhelekileyo, ukongeza kwiindlela zokuthambisa.
10. Ukulala
Ukuphumla akujongwa njengoncediso, kodwa ukulala okusemgangathweni kubaluleke kakhulu ukungahoyi ukuba usebenza ukunciphisa umzimba ngokukhuselekileyo nangempumelelo.
Umzimba wakho ngumatshini ococekileyo wehomoni kunye nabathunywa bemichiza abalawula yonke imisebenzi emzimbeni wakho, kubandakanya ukutya kwakho.
Ukulala kunantoni yokwenza neehomoni ezilawula ukutya? Xa silele ukulala, sifumana ukwanda kwehomoni yendlala, i-leptin, kunye nokwehla kwehommone egcweleyo, ghrelin.
Oku kuthetha ukuba unokukwazi ukufikelela kubusuku obambalwa bokungalali kakuhle, kodwa ngokulala kakubi ixesha elide, ulambile kwaye unqwenela ukutya okune-carbohydrate, ukutya okuneswekile eninzi okufumana ubunzima obukhawulezayo nobunzima.
Ngaba izincedisi zokunciphisa umzimba zisebenza ngokwenene?
Unelungelo lokungabaza malunga nokusebenzisa isongezelelo sokunciphisa umzimba, yiyo loo nto kubalulekile ukuba ukhethe izongezo ezikhuselekileyo ezixhaswa ngamachiza asebenzayo.
Umzimba unamakhulu okuphendula kunye neenkqubo ze-metabolic ngalo naliphi na ixesha, kunye nokuncipha kokunciphisa umzimba okusebenzayo kuququzelela iinkqubo ezichaphazelekayo kwi-oxidation (ukutshisa) kwamafutha, amanqanaba amandla rhoqo, kunye nokusetyenziswa okunempilo kwamafutha omzimba.
Zininzi iindlela apho sinokuchaphazela khona xa sikhetha esona saphulelo sokwenza ukunciphisa umzimba. I-Berberine, umzekelo, ikhuthaza ukuphendula okunempilo kwi-insulin, ethi, xa iphezulu, ikhuthaze ukugcinwa kwamafutha omzimba.
Ezinye ii-amino acid zisindisa i-glucose ngexesha lokophuka kwemithombo yamafutha, ivumela umzimba ukuba utshintshele kumanqatha ngokulula.
Ukulawula iminqweno kunye nokutya kunendima ebalulekileyo kukutya okunganyangekiyo okungapheliyo, kunye nokuphelisa ezo nkanuko, singasebenzisa ukongezwa kwe-ketogenic yokunciphisa umzimba njenge-MCT, spirulina, okanye i-collagen peptides.
Kukho ukongezwa kokunciphisa umzimba okusebenzayo ukuxhasa injongo nganye xa isetyenziswe ngokuchanekileyo, kwaye amayeza okudibanisa anokukubonisa ukuba ungazisebenzisa njani ezona zisongezo zibalaseleyo zokunciphisa umzimba ukukunceda ufezekise iinjongo zakho.
Ezinye zezinto zethu zokugqibela zokuphulukana nobunzima nge-10 zinezinye izibonelelo ezintle njengokukhuthaza isibindi esifanelekileyo, amanqanaba eswekile yegazi eliqhelekileyo, kunye nomsebenzi we-detox esempilweni!
Unyango oluhlanganisayo lokunciphisa umzimba ngokukhuselekileyo nangokufanelekileyo
Ukuba uqhubeke nokulwa nomzamo wokulahleka kobunzima, okanye ukunciphisa umzimba wakho kuyekile, umboneleli wakho osebenzayo wamayeza unokukunceda uhambe ngekhemistri yakho eyahlukileyo ukubuyisela ibhalansi kwiinkqubo ezikubambayo.
Ukusebenza ngenkxaso yamayeza okudibanisa kuya kukunika ukufikelela kuvavanyo lwemfuza, uvavanyo lokunqongophala kwezondlo, kunye nomqeqeshi wezempilo onokuthi akuncede ngokwenyani uphumeze utshintsho abanye abaqhubeka nokulwa nalo.
Ezinye iingcebiso ngokulahleka kobunzima obusebenzayo
Zininzi iingxaki eziqhelekileyo esijongana nazo SONKE xa sizama ukunciphisa umzimba, kodwa kuyo yonke into esifana ngayo, sinezinto ezininzi ezizodwa ezisenza sahluke kubamelwane bethu. Okukusebenzelayo akunakusebenzela abahlobo bakho okanye usapho, kwaye kungenjalo.
Kungenxa yoko le nto kubaluleke kakhulu ukuba usebenze nomnikezeli osebenzayo okanye umqeqeshi wezempilo ukuze uchonge imiba yomzimba wakho esebenza ngokukuko ngeendlela ezahlukeneyo zokuphulukana nobunzima.
Ukutyeba kunesizathu esahlukileyo somntu ngamnye, kwaye kubalulekile ukuba uchonge kwaye ulungise ukungalingani emzimbeni okuya kuvula ucango kungekuphela lokwehla kobunzima, kodwa nokuphila kakuhle komzimba wonke.
Iziqulatho
- Iimveliso ezili-10 zendalo zokunciphisa umzimba
- 1. IBerberina
- 2. I-Carnosine okanye i-L-carnosine
- 3. I-Omega-3
- 4. I-Espirulina
- 5. IiPeptide zeclagen
- 6. MCT
- 7. Iprobiotic
- 8. Ubunzima B
- 9. Imifuno
- 10. Ukulala
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