Izinzuzo zetiye elihlaza esiswini
Ngokucwaninga kwesayensi kanye nezifundo ezenziwe ngezinzuzo zetiye eliluhlaza esiswini, kuye kwaboniswa ukuthi kunezinzuzo eziningi ezifaka isandla ekunciphiseni nasekuqiniseni isisu ngendlela enempilo nephumelelayo.
Ucwaningo luye lwabonisa ukuthi itiye eliluhlaza lisiza ukusheshisa i-metabolism futhi andise ijubane le-metabolism, okuholela ekushiseni amakholori amaningi.
Iphinde ikhuthaze izinqubo ze-fat oxidation emzimbeni, okufaka isandla ekuhlakazweni kwamafutha anqwabelene endaweni yesisu.
Itiye elihlaza liqukethe into ebizwa nge-catechin flavonoid, okuyi-antioxidant esiza ukuqinisa umzimba.
Ibuye ibe nenani elihle le-caffeine, ebhekwa njengesikhuthazi esivamile futhi iboniswe ukusiza ukushisa amafutha esiswini kanye nokwenza ngcono ukusebenza komzimba.
Ngaphezu kwalokho, itiye eliluhlaza linciphisa isifiso sokudla, esiza umuntu ukuba adle ngamanani amancane kakhulu kunokujwayelekile.
Lokhu kubangela ukudla okunekhalori ephansi, okuholela ekwehleni kwesisindo nokuthambisa isisu.
Kubalulekile ukusho ukuthi izinzuzo zetiye elihlaza esiswini azigcini nje kuphela ekunciphiseni isisindo, kodwa futhi nokuqinisa umzimba nokwandisa ikhono lawo lokuhlanganyela emisebenzini nemidlalo ngokuphumelelayo.
Inqubo yokunciphisa isisu iyingxenye yenqubo yokuthola umzimba othonisiwe futhi onempilo.
Uma ufuna indlela engokwemvelo futhi ephumelelayo yokukhipha amafutha esiswini futhi uzuze umzimba othonisiwe, zama ukuphuza itiye elihlaza futhi wenze ukuzivocavoca okufanele, futhi uzobona imiphumela emihle ongayifinyelela.
Mangaki amakhilogremu itiye elihlaza lehlisa isisindo ngeviki?
Kungase kube nokuncipha kwesisindo esingafika ku-3 kilograms ngesonto lapho uphuza itiye eliluhlaza nsuku zonke nangendlela efanele.
Lokhu kudinga ukulungiselela itiye eliluhlaza ngendlela efanele kanye nokulandela ukudla okunempilo.
Ngokwezincomo, itiye elihlaza lingalungiswa ngokuxuba isipuni samaqabunga amaqabunga etiye enkomishini yamanzi ashisayo bese uyishiya imizuzu eyisikhombisa.
Ucwaningo lwesayensi lubonise ukuthi itiye eliluhlaza liqukethe izinhlanganisela ezisiza ukukhulisa umzimba futhi zishise amafutha omzimba.
Nakuba ukudla inkomishi yetiye eliluhlaza nsuku zonke kungasiza ukwehlisa isisindo ngamakhilogremu angu-3 ngesonto, kufanele kuqashelwe ukuthi itiye eliluhlaza aliyona ikhambi lomlingo lokukhuluphala.
Ngaphezu kokulahlekelwa isisindo, itiye eliluhlaza linezinye izinzuzo zomzimba.
Ihlanza umzimba wobuthi, isiza ekwelapheni izinduna, ithuthukise ukuzwela kwe-insulin, futhi ivimbele izifo ezingamahlalakhona.
Kodwa-ke, kufanele kuqashelwe ukuthi ukulahlekelwa isisindo akuqediwe kuphela ngokuphuza itiye eliluhlaza, kodwa kunalokho ukulinganisela okunomsoco kanye nokusebenza ngokomzimba okuvamile kufanele kucatshangelwe.
Ngakho-ke, kubalulekile ukugcizelela isidingo sokulandela ukudla okunempilo nokulinganisela, ngaphezu kokudla itiye elihlaza njalo, ukufeza imiphumela engcono kakhulu yokulahlekelwa isisindo.
Itiye elihlaza lingase libe enye yezinketho ezinempilo zokulahlekelwa isisindo, kodwa kufanele uthintane nodokotela wakho ngaphambi kokuqala noma yikuphi uhlelo lokudla noma lokulawula isisindo ukuze uqinisekise ibhalansi enempilo nokuphepha okuphelele.
Ngemuva kwezinsuku ezingaki imiphumela yetiye eliluhlaza ivela?
Imiphumela yesikhashana yokuphuza itiye eluhlaza ibonakala ngemva kwesikhathi esingafika emasontweni ambalwa.
Ucwaningo luye lwabonisa ukuthi ukuthatha green tea akhiphe okungenani 12 amasonto kungaholela kwesisindo kanye nokulahlekelwa amafutha omzimba.
Ngokusekelwe ocwaningweni, kukholelwa ukuthi ukuphuza izinkomishi ezingu-2-3 zetiye elihlaza nsuku zonke, ezisakazwa usuku lonke, kwanele ukuzuza ezinzuzweni zayo.
Ngokuhamba kwesikhathi, amanye ama-compounds asebenzayo etiyeni angase aqongelele, anciphise ukusebenza kwawo okunamandla.
Ucwaningo luphinde luveze ukuthi isikhathi esingcono kakhulu sokuphuza itiye eliluhlaza ekuseni nangaphambi kokuzivocavoca.
Imiphumela ifakazele ukuthi itiye eliluhlaza lingasiza ekuthuthukiseni i-fat metabolism emzimbeni, futhi ngaleyo ndlela ingaba nomthelela ekulahlekeni kwesisindo esisheshayo.
Kodwa-ke, kufanele uqaphele ukuthi imiphumela yokuphuza itiye eluhlaza iyahlukahluka komunye nomunye.
Ngakho-ke, kufanele uthintane nodokotela ngaphambi kokuthatha noma yiluphi uhlobo lwesengezo sokudla okunempilo noma itiye eliluhlaza, ikakhulukazi uma uhlushwa izimo ezithile zempilo noma uthatha imithi ethile.
Yisiphi isikhathi esingcono kakhulu sokuphuza itiye eliluhlaza ukushisa amafutha?
Ukuphuza itiye eliluhlaza ngesikhathi esithile kusiza ukushisa amafutha ngokuphumelelayo.
Lolu cwaningo lukhombisa ukuthi kunezikhathi eziningana ezingaba ekahle ukudla itiye eliluhlaza ngenhloso yokwehlisa isisindo.
Okokuqala, kunconywa ukuphuza itiye eliluhlaza ekuseni naphakathi kokudla.
Kungcono ukwenza lokhu amahora amabili ngaphambi kokudla ukudla noma amahora amabili ngemuva kokukudla.
Lesi sici sibangelwa ukukhulisa ukumuncwa kwezakhi ezitholakala etiyeni eliluhlaza.
Ngokusho kochwepheshe, isikhathi esingcono kakhulu sokuphuza itiye eliluhlaza yihora ngemuva kokudla kwasekuseni noma kwasemini, noma kusihlwa ngokudla okuthile.
Ungazama futhi ukuphuza inkomishi yetiye eliluhlaza ihora noma amabili ngemva kokudla kwasekuseni kanye nenye ngemva kwesidlo sasemini.
Ukuphuza itiye eliluhlaza ngokushesha ngaphambi kokuzivocavoca kungenye yezindlela ezimangalisayo ezingasiza ekuthuthukiseni ukushiswa kwamafutha ngesikhathi sokuzivocavoca.
Amahora ambalwa ngaphambi kokulala, kungcono futhi ukuphuza itiye eliluhlaza.
Nakuba kune-caffeine etiyeni eliluhlaza, liqukethe nezinto ezipholile ezisiza ukuthuthukisa izinga lokulala.
Ukuze uthole izinzuzo eziphezulu zezempilo zetiye eliluhlaza ekushiseni amafutha, ukulahlekelwa isisindo, nokuthuthukisa ukugxila, kubalulekile ukuliphuza ngesikhathi esifanele.
Ucwaningo lubonisa ukuthi isikhathi esingcono kakhulu sokuphuza itiye eliluhlaza ekuseni, kuyilapho abanye ochwepheshe bokudla okunomsoco bangancoma ukuyiphuza ngaphambi kokulala.
Itiye elihlaza liqukethe ingxenye eyodwa kwezintathu ye-caffeine yekhofi, ngakho-ke uma uzwela i-caffeine, kungase kube ngcono ukuphuza itiye eliluhlaza phakathi kokudla kunokuba uphuze noma ngokushesha ngemva kwalokho.
Ngokuvamile, isikhathi esihle kakhulu sokuphuza itiye elihlaza ngenkathi ulandela indlela yokuphuza itiye elihlaza lokunciphisa umzimba ekuseni, kodwa kungase futhi kunconywe ukuyiphuza ngaphambi kokulala.
Ucwaningo lubonisa ukuthi ukuphuza 3 servings of itiye eluhlaza ngosuku ngaphambi kokuzivocavoca futhi omunye ukukhonza amahora amabili ngaphambi kokwandisa ukushiswa kwamafutha ngesikhathi sokuzivocavoca.
Olunye ucwaningo lwathola ukuthi ukuphuza itiye eliluhlaza ngokushesha ngaphambi kokuzivocavoca kukhulisa ukushiswa kwamafutha kuze kufike ku-17%.
Ngakho-ke, uma ufuna ukusebenzisa kakhulu izinzuzo zetiye eliluhlaza ekushiseni amafutha nokulahlekelwa isisindo, kufanele ulandele imiyalelo eshiwo futhi uphuze ngezikhathi ezibekiwe.
Kwenzekani uma uphuza itiye eliluhlaza nsuku zonke?
Ucwaningo olusha luthole ukuthi ukuphuza itiye eliluhlaza nsuku zonke kungaba nemiphumela emihle empilweni, ikakhulukazi uma kuziwa ekwandiseni izinga lokushiswa kwamafutha, ukunciphisa amazinga kashukela egazini, nokulawula ukuvuvukala kwamathumbu.
Ngokusho kocwaningo, itiye eliluhlaza liqukethe ama-compounds asebenzayo akhulisa i-metabolism futhi aguqule amafutha abe amandla, okufaka isandla ekulahlekelweni kwesisindo.
Ngaphandle kwalokho, itiye eliluhlaza liqukethe i-caffeine eyanele nama-polyphenols, okukholakala ukuthi athuthukisa ukuzwela kwe-insulin futhi asize ukulawula amazinga kashukela egazini.
Ngaphezu kwalokho, ucwaningo luye lwabonisa ukuthi itiye eliluhlaza lingaba nomthelela ekudambiseni ukuvuvukala emathunjini, ukunciphisa isisu kanye nokuphazamiseka kokugaya ukudla.
Kodwa-ke, kufanele futhi uqaphele ukuthi ukudla itiye eliningi kungabangela izinkinga zempilo.
Ngokwesibonelo, itiye eliluhlaza liqukethe i-caffeine ngamaphesenti athile, futhi ukulisebenzisa ngobuningi kungaholela ekuphathweni ikhanda, izinkinga zokulala nokucasuka.
Ngakho-ke, kunconywa ukugwema ukuphuza ngaphezu kwezinkomishi ezi-4 zetiye eliluhlaza ngosuku.
Ngaphezu kwalokho, ukwanda kwenani le-caffeine emzimbeni kungaholela engcupheni eyengeziwe ye-anemia, ngenxa yomphumela we-catechin ekumunceni insimbi emzimbeni.
Futhi, ukuqapha kufanele kusetshenziswe uma umfutho wegazi ophakeme noma ukuphazamiseka kwesigqi senhliziyo kukhona, njengoba ukudla okuningi kwetiye eliluhlaza kungase kuthinte lezi zimo.
Ngokuvamile, izinzuzo zetiye eliluhlaza kufanele zijatshulelwe ngokuphuza inkomishi eyodwa noma ezimbili nsuku zonke, kunokuba amanani amaningi ngokweqile, ukuze kugcinwe impilo yesimiso sokugaya ukudla nenhliziyo futhi kugweme izinkinga zempilo ezingase zibe khona.
Abantu abahlushwa izinkinga ezithile zempilo bayelulekwa ukuthi bafune ukugada udokotela ngaphambi kokuba baphuze isamba esikhulu setiye eliluhlaza.
Ingabe ukuphuza itiye eliluhlaza ngaphambi kokulala kunciphisa isisindo?
Ucwaningo lubonisa ukuthi itiye eliluhlaza liyisiphuzo esizuzisayo sokulahlekelwa isisindo.
Kodwa-ke, kukhona abanye abantu abakholelwa ukuthi ukudla nsuku zonke noma ngobuningi kungabangela ukulahlekelwa kwesisindo esikhulu.
Enye yezinzuzo ezibaluleke kakhulu zokuphuza itiye eliluhlaza ngaphambi kokulala ukuthi lisiza inqubo yokulahlekelwa isisindo.
Lapho uphuza itiye eliluhlaza ekuseni, lisiza ukuvuselela uhlelo lokugaya ukudla futhi lithuthukise ukusebenza kahle kwalo, ngaleyo ndlela lisheshise izinqubo ze-metabolic futhi liguqule ukudla kube amandla emzimbeni.
Kuyaqapheleka ukuthi ukuphuza itiye eliluhlaza ngaphambi kokulala nakho kunenzuzo ye-metabolism nokukhipha ubuthi emzimbeni.
Itiye elihlaza likhuphula izinga lokugayeka kokudla futhi lithuthukise imetabolism, elenza umzimba usebenze kangcono futhi likhiphe amahomoni ngokwemvelo.
Ngaphezu kwalokho, itiye eliluhlaza livikela umzimba ekugayeni ukudla futhi lisiza ukwandisa izinga lezinqubo ze-metabolic ngokujwayelekile.
Nokho, kumelwe sikhulume ukuthi ukuphuza itiye eliluhlaza kuphela akwanele ukulahlekelwa isisindo.
Ngaphezu kokuphuza itiye eliluhlaza, kufanele wenze umsebenzi ofanele futhi ulandele ukudla okunempilo.
Ngakho-ke, kungathiwa itiye elihlaza ngokuhambisana nokudla okunempilo kanye nokuzivocavoca okufanele kungasiza ekwandiseni isivinini se-fat metabolism nokuthuthukisa inqubo yokulahlekelwa isisindo.
Isiphi isiphuzo esincibilikisa amafutha esisu?
Ongoti bezempilo bakugcizelele ukubaluleka kwamanzi njengesiphuzo esisebenzayo ekushiseni amafutha nokugcina intsha.
Ngokusho kwesazi sokudla okunomsoco u-Katie Tomashko, amanzi ahlinzeka nge-hydration edingekayo ukusekela i-metabolism enempilo kanye nendlela yokuphila enempilo, futhi angasiza ukuphatha nokugcina isisindo, ngaphezu kokubambezela ukubonakala kwezimpawu zokuguga njengobuthakathaka.
UDkt. Dykeman uveza ukuthi kuneziphuzo eziningana ezikhuthazayo ezisiza ekuncibilikiseni amafutha asesiswini, njengetiye eliluhlaza, eliqukethe i-caffeine.
Kungcono futhi ukufaka i-apula cider uviniga ekudleni, njengoba iqukethe i-acetic acid, engaba nomthelela ekunciphiseni ukugcinwa kwamafutha endaweni yesisu.
Ngaphezu kwalokho, izazi zokudla zeluleka ukuphuza amanzi amaningi, ukhukhamba, ujinja, nobisi olunamaprotheni amaningi ngemva kokuzivocavoca kusihlwa.
Lokhu kungenxa yokuthi amanzi adlala indima enkulu ekushiseni amafutha emzimbeni, kuhlanganise nendawo yesisu, futhi athuthukise inqubo ye-metabolism, kuyilapho ubisi luhlukaniswa ikhono lalo lokusheshisa inqubo yokulungisa imisipha ngemva kokuzivocavoca.
Ngakho-ke, abantu abafuna ukuqeda amafutha esiswini kufanele banake ngokukhethekile amanzi okuphuza njalo, okwandisa ukusetshenziswa kwetiye eliluhlaza kanye ne-apula cider uviniga, ngaphezu kokuphuza ubisi olunamaprotheni amaningi ngemva kokuzivocavoca kusihlwa.
Ingabe ukuphuza itiye eliluhlaza nsuku zonke kuyingozi?
Itiye eliluhlaza lidonse ukunaka kwabantu abaningi muva nje ngenxa yezinzuzo zalo ezimangalisayo zezempilo.
Nokho, kukhona amathuba okuba nemiphumela engemihle engenzeka ngenxa yokusetshenziswa ngokweqile.
Ake sibheke lesi sihloko ngokuningiliziwe.
Okokuqala, itiye eliluhlaza liqukethe izinga le-caffeine elenza libe yisikhuthazo semvelo.
Ngakho-ke, ukuphuza itiye eliluhlaza kakhulu kungabangela ezinye izinkinga zempilo ezifana nekhanda elibuhlungu, ukuphazamiseka kokulala, nokucasuka.
Izinkinga zesisu, njengokuhlanza, zingase zenzeke lapho inani elikhulu letiye eliluhlaza lidliwe.
Ngakho-ke, kunconywa ukugwema ukuphuza ngaphezu kwezinkomishi ezi-4 zetiye eliluhlaza ngosuku.
Ukuze ulondoloze impilo yakho, kunconywa ukuthi uqale ngenkomishi eyodwa noma ezimbili zetiye elihlaza nsuku zonke futhi kancane kancane ukwandisa inani uma uthanda.
Lokhu kusiza ukugwema ukuphazamiseka kwesisu nokugaya ukudla, kanye nekhanda elibuhlungu, ukucindezeleka kwemizwa kanye nezinkinga zokulala.
Ngaphezu kwalokho, ukuphuza itiye eliluhlaza okweqile kungase kuphazamise ukumuncwa kwe-iron emzimbeni, okungase ngezinye izikhathi kubangele i-anemia.
Kodwa-ke, kufanele kuqashelwe ukuthi itiye eliluhlaza liqukethe ama-antioxidants avikela umzimba ekuvuvukeni okungapheli kanye nokulimala okwenziwe nge-oxidative okuholela ezifweni ezibulalayo ezifana nomdlavuza.
Ngakho-ke, ukudla inkomishi eyodwa yetiye eliluhlaza nsuku zonke kungaletha izinzuzo ezinhle empilweni yakho.
Yiziphi izinhlobo zetiye ezingcono kakhulu zokunciphisa umzimba?
Itiye elihlaza lingenye yezinketho ezithandwayo nezithandwayo kubantu abaningi abafuna ukunciphisa umzimba.
Phakathi kwezinhlobo ezinhle kakhulu zetiye elihlaza elitholakalayo, izinhlobo eziningana ezinezinzuzo ezihlukene zingashiwo.
Enye yalezo zinhlobo itiye eliluhlaza le-jasmine.
Lenziwe ngamahlamvu etiye ekhwalithi ephezulu anephunga elimnandi ngokwemvelo ngezimbali ze-jasmine, alinikeza ukunambitheka kwezimbali okumnandi okuthandwa abantu abaningi.
Abanye bakubheka njengetiye eliluhlaza elishisa kakhulu amafutha, njengoba lithuthukisa inqubo yokushiswa kwamafutha emzimbeni.
Ngaphezu kwalokho, itiye le-ginger lingaba phakathi kwezinketho ezinhle zokulahlekelwa isisindo.
Iqukethe izakhiwo ze-antioxidant kanye ne-anti-inflammatory, ngaphezu kwamandla ayo okuvuselela umzimba nokwandisa ukushiswa kwamafutha.
Kunezinye izinhlobo eziningana zetiye eliluhlaza elaziwa ngezinzuzo zabo zokulahlekelwa isisindo, njenge-Yogi Green Tea kanye ne-Lipton Green Tea.
Zombili izinhlobo zihlukaniswa ngomphumela wazo ekwandiseni inqubo yokushiswa kwamafutha emzimbeni.
Uma ufuna itiye eliluhlaza likanokusho, itiye elimhlophe lingase libe yisinqumo esihle kuwe.
Inokunambitheka okumnandi nokunethezeka, futhi iqukethe amazinga aphezulu ama-antioxidants anomthelela ekuthuthukiseni impilo yomzimba.
Ngaphezu kwalokho, i-Ito In Matcha Green Tea kanye ne-Royal Diet Tea zithandwa phakathi kwabantu abathile ekudleni kokunciphisa umzimba.
Zombili izinhlobo zaziwa ngokukwazi ukunikeza amandla nokuthuthukisa umuzwa wokugcwala, okusiza ukunciphisa isifiso sokudla.
Ungakhohlwa ukuthi lezi zinhlobo ezishiwo zetiye eziluhlaza zinikeza izinzuzo zempilo yomzimba wonke, ngaphezu komphumela wazo ohlelweni lokulahlekelwa isisindo.
Kodwa-ke, umphumela wohlobo ngalunye ungahluka kumuntu ngamunye, ngakho-ke kuhle ngaso sonke isikhathi ukubonana nochwepheshe wezokudla ngaphambi kokudla noma yimuphi umkhiqizo wokunciphisa umzimba noma ukudla.
