Tambayi Mashahurin Mai Horarwa: Yadda Ake Rasa Babban Muffin

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Q: Menene hanya mafi kyau don ƙona kitse na ciki da kawar da saman muffin?

A: A cikin shafi na baya, na tattauna abubuwan da ke haifar da abin da mutane da yawa ke kira "saman muffin" (Duba shi anan idan kun rasa shi). Yanzu, zan mayar da hankali kan abin da za ku iya yi don doke su. Anan ga manyan shawarwarina don yadda ake magance hormones guda biyu sau da yawa a tushen kitsen ciki mai taurin kai:

Yadda ake Sarrafa Matakan Cortisol

1. Cin abinci akai-akai. Rashin abinci yana ƙara matakan cortisol (hormone damuwa). Don guje wa ƙara ƙarin damuwa ga tsarin ku, gwada cin wani abu kowane sa'o'i uku zuwa hudu. A zahiri, wannan na iya zama mafi kyawun mafi kyawun abin cin abinci koyaushe, saboda ba wai kawai yana taimakawa sarrafa abubuwan damuwa na damuwa ba, zai kuma taimaka muku guji cin abinci daga baya a rana.

2. Samun isasshen bacci. Wataƙila kun lura cewa alawa suna kiran sunanku lokacin da kuka gaji (Ina da daren dare don haka na cancanci wannan kuki). Rashin barci yana haɓaka matakan cortisol ɗin ku, kuma babban cortisol yana haɓaka sha'awar kitse, abinci mai daɗi, yana mai da yaƙin son ci gaba da tafiya.

3. Yi aiki da ƙarfi, ba tsayi ba. Yi ƙoƙarin guje wa yawancin matsakaicin matsakaici, motsa jiki mai tsawo kamar tsere. Madadin haka, mayar da hankali kan guntun fashewar motsa jiki mai ƙarfi kamar horar da nauyi da tazarar gudu. Gaskiya ne cewa matsananciyar motsa jiki yana da damuwa a jikinka, amma irin wannan horon yana taimakawa wajen kawar da tasirin cortisol ta hanyar kara yawan kwayoyin halittar ku: hormone girma da testosterone. Amma ku tuna: Yana da mahimmanci a dawo da waɗannan matakan hormone jim kaɗan bayan babban motsa jiki. Wannan shine inda abinci ya shiga cikin wasa. Shirya gaba don samun abin sha bayan aikin motsa jiki ko shirye-shiryen abun ciye-ciye (Ina so in sha girgiza tare da 25-30g na furotin whey, 1/2-kofin berries, 1 tsp na zuma, ruwa, da kankara).

Yadda ake Sarrafa Insulin

1. Kar a yaudare ku da labaran kanun labarai. "Flat Belly Foods" babbar hanya ce don samun hankalin ku, amma ɗan ƙaramin yaudara ne. Cin ɗimbin yawa na takamaiman kayan abinci ba zai kawar da saman muffin ku ba, kuma ku ce, kawai tsallake muffins. Don matsakaicin asarar mai, iyakance yawan cin carbohydrates mai sitaci kamar hatsi, shinkafa, da burodi zuwa kusan 1/3 ko 1/2 kofin kowane abinci. Da zarar kun isa matakin ƙima na jikin ku, zaku iya shiga "lokacin kulawa" wanda zaku sami 'yanci don gwaji tare da ƙara ƙarin carbs a cikin abincin ku. Amma yayin da kuke ƙoƙarin rasa kitsen jiki, yana da mahimmanci ku rage yawan cin carb ɗin ku. Lura: Ban faɗi ba a'a carb, na ce ƙananan karbuwa.

2. Ku ci karin kumallo da ke inganta kona kitse, ba adanawa ba. Gwaji tare da ƙarancin ƙarancin insulin kamar omelet ɗin da aka yi da keji kyauta, ƙwai masu wadatar omega-3, kayan lambu, da wasu kitsen lafiya kamar avocado.

3. Cika akan fiber da inganci mai inganci, furotin maras nauyi. Waɗannan su ne abubuwa biyu mafi kusa ga gaskiya "abinci mai lebur ciki." Kuma ina magana ne akan fiber kayan lambu, ba hatsi ba. Kayan lambu na fiber ba kawai zai taimaka muku cika kan ƙarancin kalori ba, amma ƙarin fiber kuma yana hana abincinku shiga cikin jinin ku cikin sauri, wanda ke rage jinkirin amsa insulin (narkewa). Wannan rage jinkirin narkewar abinci kuma yana hana tsoma baki cikin sukari na jini-wanda ke sake haifar da sha'awar cortisol da carbohydrate.

Mai ba da horo na sirri da mai ba da ƙarfi Joe Dowdell yana ɗaya daga cikin ƙwararrun masana motsa jiki a duniya. Salon koyarwarsa mai jan hankali da ƙwarewa ta musamman sun taimaka canza abokan ciniki waɗanda suka haɗa da taurarin talabijin da fina-finai, mawaƙa, ƴan wasa ƙwararrun ƴan wasa, manyan shugabanni, da manyan samfuran salo daga ko'ina cikin duniya. Don ƙarin koyo, duba JoeDowdell.com.

Don samun shawarwarin motsa jiki na ƙwararru koyaushe, bi @joedowdellnyc akan Twitter ko zama mai son shafin sa na Facebook.

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