Botsa Morupeli oa Batho ba Tummeng: Tsela ea ho Lahleheloa ke Muffin Top

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P: Tsela e molemohali ea ho chesa mafura a mpa le ho tlosa bokae ba ka ba 'muffin?

K: Khomong e fetileng, ke buile ka mabaka a bakang seo batho ba bangata ba se bitsang "muffin top" (E hlahlobe mona haeba u e fositse). Joale, ke tlo shebana le seo o ka se etsang ho ba hlola. Malebela a ka ke ana a ho sebetsana le lihormone tse peli hangata motso oa mafura a manganga a mpa:

Mokhoa oa ho laola maemo a Cortisol

1. Ja kamehla. Ho haella ha lijo ho eketsa maemo a hau a cortisol (stress hormone). Ho qoba ho eketsa khatello ea kelello tsamaisong ea hau, leka ho ja ntho e 'ngoe le e 'ngoe lihora tse tharo ho isa ho tse' nè. Ebile, ena ekaba ntlheng e le 'ngoe ea phepo e nepahetseng ka ho fetesisa, kaha ha e thuse feela ho sebetsana le lihormone tsa khatello ea maikutlo, hape e tla u thusa ho qoba ho ja ho tlōla letsatsing leo.

2. Robala ka ho lekaneng. Mohlomong u hlokometse hore lipompong li bonahala li bitsa lebitso la hau ha u khathetse (Ke bile le bosiu bo thata kahoo ke lokeloa ke kuku ena). Ho hloka boroko ho nyolla maemo a cortisol ea hau, 'me cortisol e phahameng e phahamisa litakatso tsa hau tsa lijo tse mafura, tse tsoekere, ho e etsa ntoa ea thato ea ho lula tseleng.

3. Sebetsa ka thata, eseng ho feta. Leka ho qoba boikoetliso bo bongata bo itekanetseng, bo bolelele, joalo ka ho matha. Sebakeng seo, tsepamisa maikutlo ho phatloha ho khuts'oane ha boikoetliso bo matla joalo ka koetliso ea boima ba 'mele le linako tsa sprint. Ke 'nete hore boikoetliso bo matla boa sithabetsa' meleng oa hau, empa mofuta ona oa koetliso o qetella o thusa ho khesa litlamorao tsa cortisol ka ho eketsa lihomone tsa hau tse omeletseng: kholo ea hormone le testosterone. Empa hopola: Ho bohlokoa haholo ho theola li-hormone tsena nakoana kamora ho ikoetlisa haholo. Mona ke moo phepo e nepahetseng e kenang. Rera esale pele e le hore u fumane seno-mapholi sa ho hlaphoheloa ka mor'a ho ikoetlisa kapa seneke (ke rata ho noa shake ka 25-30g ea protheine ea whey, 1/2-kopi ea monokotsoai, 1 tsp ea mahe a linotši, metsi le leqhoa).

Tsela ea ho Sebelisa Insulin

1. U se ke oa thetsoa ke lihlooho tse hohelang. "Flat Belly Foods" ke tsela e ntle ea ho u fa tlhokomelo, empa e khelosa hanyane. Ho ja palo e kholoanyane ea li-superfoods tse khethehileng ho ke ke ha u tlosa top of muffin ea hao hammoho le, ho re, feela ho tlōla li-muffins. Bakeng sa tahlehelo e ngata ea mafura, lekanyetsa ho ja ha hao lik'habohaedreite tse nang le setache joalo ka lijo-thollo, raese le bohobe ho isa ho 1/3 kapa 1/2 ea senoelo ka nako ea lijo. Hang ha u se u fihlile boemong bo loketseng ba mafura a 'mele, u ka kena "mohato oa tlhokomelo" oo u lokolohileng ho leka ho eketsa lik'habohaedreite lijong tsa hau. Empa ha u ntse u leka ho lahleheloa ke mafura a 'mele, ho bohlokoa ho boloka lijo tsa hau tsa carb li le tlase. Tlhokomeliso: Ha kea re che carb, ke itse tlase carb.

2. Ja lijo tsa hoseng tse khothalletsang ho chesa mafura, eseng ho boloka. Hlahloba lijo tse nang le insulin e tlase joalo ka omelet e entsoeng ka lesaka ntle le omega-3 e nonneng mahe, meroho le mafura a phetseng hantle joalo ka avocado.

3. Tlatsa fiber le protheine ea boleng bo holimo, e otileng. Tsena ke lintho tse peli tse haufi-ufi le "lijo tse bataletseng tsa mpa." Mme ke bua ka fiber ea meroho, eseng lithollo. Li-veggies tse nang le fiber li ke ke tsa u thusa feela ho u tlatsa ka lik'hilojule tse fokolang, empa fiber e ngata e boetse e thibela lijo tsa hau hore li se ke tsa kena maling a hao ka potlako, e leng se fokotsang karabelo ea insulin (tšilo ea lijo). Ho fokotseha hona ha tšilo ea lijo ho boetse ho thibela ho kenella ka matla tsoekere ea mali-e leng hape e bakang litakatso tsa cortisol le carbohydrate.

Mokoetlisi oa motho le mokoetlisi oa matla Joe Dowdell ke e mong oa litsebi tse batloang haholo kamora lefatše. Mokhoa oa hae o khothatsang oa ho ruta le boiphihlelo bo ikhethang bo thusitse ho fetola bareki ba kenyelletsang linaleli tsa thelevishene le lifilimi, libini, baatlelete ba hloahloa, li-CEO's le limmotlolo tsa maemo a holimo tse tsoang lefats'eng ka bophara. Ho ithuta haholoanyane, sheba JoeDowdell.com.

Ho fumana malebela a boikoetliso ba boikoetliso ka linako tsohle, latela @joedowdellnyc ho Twitter kapa ho ba fan ea leqephe la hae la Facebook.

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