Rasa Iyo Belly Fat!

Zvemukati

• Ongororo ye

Tinopwanya. Isu Ab Blast. Isu tinoongorora carbs. Heck, isu tichaenda kunyange pasi pebanga kuti tibvise ab flab.

Nehurombo, kutsvagurudza kwazvino kunoratidza kuti iwe unogona kubanda kusvikira iwe wagumbuka uye kudya kusvikira wapera simba, asi kana mazuva ako azere nekushushikana, akakwana matanhatu-mapaki - kana kunyangwe akapfava epakati - acharamba achikunzvenga .

Imhaka yekuti mafuta ari mudumbu anoshanda zvakasiyana pane mafuta kumwe kunhu mumuviri. Iyo ine rakakura rekupa ropa pamwe nemamwe ma receptors e cortisol, inoshungurudza mahormone. Cortisol mazinga anosimuka uye anodonha mukati mezuva rose, asi kana iwe uchigara uchinetseka, huwandu hwehomoni yaunoburitsa hunoramba hwakasimudzwa. Nekushushikana kwakanyanya uye, nekudaro, yakakwira cortisol mazinga, mamwe mafuta anoiswa mudumbu nzvimbo sezvo paine akawanda cortisol receptors ipapo.

Asi ab flab hausi iwo wega mutengo wauchabhadhara wekushushikana kusingaperi (rudzi rwakagadzirwa nemuchato urikusununguka, basa raunovenga, matambudziko nehutano hwako - pane kuti, toti, kukakavara kunokonzerwa netra traffic snarl). Nguva refu yakakwira cortisol mazinga anourayawo neurons muuropi uye kukanganisa kunzwa-kunaka neuro-transmitters - senge dopamine uye serotonin - izvo zvinogona kutungamirira mukuora mwoyo uye kunzwa kushushikana zvakanyanya.

Kunyanya kunetseka = mamwe mafuta

Muchidimbu, nyaya yese yemafuta epamuviri inopfuura kupfuura maunotarisa mubhaini: Mafuta ari muchiuno chako - izvo vanotsvaga vanosheedzera kuti kufutisa - inosanganisirwa nemitengo yepamusoro yechirwere chemoyo, mhando 2 chirwere cheshuga uye marudzi akati ekenza. . Uye kunyangwe chiri chokwadi kuti nhaka inotora chinhanho mumhando yemuviri wese (ndiko kuti, kunyangwe iwe uri we "apple" pane "peya"), anodaro Brenda Davy, Ph.D., RD, mutevedzeri purofesa kuVirginia Tech muBlacksburg, "genetics inongove ne25-55 muzana chete yekombamiro yekukudziridza hosha dzakakomba dzinosanganisirwa nemafuta emudumbu - chasara mararamiro."

Kutsvakurudza kuri kuenderera mberi paUniversity of California, San Francisco (UCSF), kuri kuratidza kuti hazvina basa kana muviri wakatetepa neimwe nzira; kana kushushikana kwakawanda, mafuta anowedzera. "Vanhu vanonzi 'high-stress responders' [avo vanochengeta cortisol yakawanda mukupindura kunetseka kupfuura vamwe] vane mafuta epakati, zvisinei nehuremu hwemuviri," anodaro Elissa Epel, Ph.D., mutevedzeri purofesa mubazi rezvepfungwa. UCSF uye munyori wezvidzidzo zvinoverengeka pamusoro pekushushikana uye maitiro ekudya mune premenopausal vakadzi.

Kudya kwakanyanya kurasikirwa nab flab

Zvose izvi zvinoreva kuti pane imwe nzvimbo iri nyore yekutanga: Kana iwe uchida kubvisa mafuta ari pakati pako, tanga nekuisa nzira dzekuderedza kushungurudzika dzakadai sekufungisisa, kurovedza muviri uye kufema kwakadzika. Iyo Pfungwa / Muviri Chiremba Institute muChestnut Hill, Mass. - yakavambwa naHerbert Benson, MD, munyori we Mhinduro yekuzorora (Quill, 2000) uye nyanzvi yezvakaipa zvinokonzerwa nekushushikana - inoshandisa ese matekinoroji muchirongwa chayo cheChiedza, umo vatori vechikamu vanodzidza kugadzirisa zvinovanetsa izvo zvinoita kuti shanduko yehomoni iite basa mukuwedzera huremu.

Chirongwa cheLighten Up chine chimwe chinhu chakakosha kuti ubudirire kuonda: Vatori vechikamu vanotevera chikafu cheMediterranean, icho chinosimbisa chikafu chine hutano sehove, nzungu nembeu, zviyo zvese, bhinzi, michero nemiriwo. Kusiyana neyakajairwa kudya kweAmerica, chirongwa cheMediterranean chekudya chinobvisa kana kudzora mafuta akazara uye chikafu chakagadziriswa uye chinosanganisira huwandu hwakaenzana hwemafuta ane hutano, kunyanya omega-3 yakakosha mafuta acids. (Kwakanakisa sosi ye omega-3s hove dzakakora salmon, herring, sardines uye mackerel; kana usingade hove, edza flaxseed kana walnuts.)

Kudya kweMediterranean kunoratidzika kunge kune izvo zvinotsvakurudzwa nevatsvakurudzi zvinopesana nekuzvimba pamiviri yedu 'masisitimu uye nhengo, zvichireva kuti inorwisa zvinokuvadza zvekushushikana kusingaperi.

Chokwadi anti-kusagadzikana chikafu

Kudya izvo zvinodaidzwa kuti "zvikafu zvinonyaradza" (mari yecarbohydrate-yakapfuma semakuki, chingwa uye pasta) zvinogona kukubatsira kuti unzwe wakadzikama munguva pfupi, asi enderera nekuchenjerera "Chenjera 'Kunyaradza Carbs'"). Nekufamba kwenguva, iwo mutengo wauchazobhadhara kuyedza kudzikisira kushushikana kwako neepasi-fiber, yakakwira-carb (uye yakakwira-koriori!) Chikafu chinowedzera mafuta emimba.

Mune ongororo yake ichangoburwa, Epel akawana kuti varume nevakadzi vanonyanyisa mukupindura kushushikana vaive nemazinga akakwirisa eiri insulin uye cortisol, zvichisimudzira njodzi yavo yezvirwere zvakakomba, kusanganisira chirwere cheshuga.

Zvokudya zvinovaka muviri zvinoratidza kuvimbiswa kwakanyanya kwekurebesa kushushikana mupfungwa ndeye Mediterranean Diet's keystone: the omega-3 fatty acids. Sezvisinganzwisisike sezvazvinogona kurira, kuwana mamwe emafuta "akanaka" ave achienderana nekuderedzwa kwemafuta emuviri, kusanganisira mafuta emudumbu. Ongororo dzinoverengeka dzichangoburwa dzinoratidza kuti kudya omega-3 mafuta kunogona kudzikisa kubuda kweimwe kunetseka mahormone, epinephrine (aka adrenaline).

Nepo nyanzvi dzichiziva kuti yakakwira cortisol nhanho dzinopa mukusanzwisisika kwemafuta emimba uye kukura kunotevera kwezvirwere zvinotyisidzira hupenyu, ivo havasati vauya nemashiripiti chipikiri kuti vadzivise zvachose tireya rako. Mukufamba kwenguva, kutora tsika dzakadai sekugara uchirovedza muviri, maitiro ekuzorora uye chikafu cheMediterranean ndiwo makiyi ekugadzira hupenyu hune hutano, hunofadza - uye kwete chete mushonga weab flab!

Ongororo ye