Yadda Ake Rage Kitsen Ciki A Makonni 2 Kamar Yadda Abincin Ciwon Zero Ya Yi

Wadatacce

• Yi tafiya mai sauri kafin karin kumallo
• Fara da Wasu Oatmeal Fiber-Loaded
• Zabi Red Fruit Over Green
• Ajiye Avocados
• Haɗa Haɗuwa da Sutura-Protein Smoothie
• Ƙarfafa tare da Kwai
• Sha 'Citrus-Infused' Spa Ruwa '
• Bita don

Don haka kuna son rage siriri kuma kuna son yin hakan, kididdiga. Duk da yake asarar nauyi mai sauri ba gaske mafi kyawun dabarun (ba koyaushe amintacce bane ko mai dorewa) da mai da hankali kan yadda kuke ji (vs. yawan sikelin) galibi ya fi tasiri don cimma burin ku, wani lokacin kuna da ranar ƙarshe mai saurin zuwa, kamar bikin BFF ɗin ku, wannan yana ƙara ƙudurin ku don samun shi. Hey, ba kai kaɗai ba - mutane da yawa za su so su san yadda ake rasa kitse na ciki a cikin makonni biyu. Faɗakarwar mai ɓarna: Na kasance ɗaya daga cikin waɗannan mutanen.

Na yi gwagwarmaya da ƙarin fam 25 yayin ƙuruciyata, kuma na ɗauka cewa ƙaddara ce ta gado don samun madaidaicin adadin kitse na ciki - wato, duk da haka, har sai na tashi don ƙarin koyo. Sama da shekaru 20+ a aikin jarida na lafiya, Na kasance kan manufa don koyan duk abin da ya kamata a sani game da, yup, mai ciki. Amma babu abin da na koya da ya burge ni kamar yadda bincike na baya -bayan nan ya nuna yadda za mu iya jujjuya kwayoyin halittar mu don rage nauyi. Yin amfani da abin da na koya tsawon shekaru kuma daga waɗannan binciken, na fara tsara shawara ta akan yadda ake zubar da kitse a cikin makonni 2.

Sakamakon haka? Zero Belly Diet, shirin da aka sadaukar don isar da masu karatu tare da mafi kyawun hanyoyin da za a rasa kiba a cikin makonni 2. Na ƙirƙiri Zero Belly Diet a kusa da ilimin kimiyyar halittar abinci mai gina jiki, nazarin yadda ake kashe kwayoyin halittar mu ta hanyar abincin da muke ci. Kawai yin ɗimbin sauye -sauye a cikin abincin ku da salon rayuwar ku na iya taimakawa inganta lafiyar hanjin ku, rage kumburin ku, da kashe ƙwayoyin kitsen ku. Idan kun tambaye ni, wannan shine kyakkyawan tsari ga mutanen da ke son sanin yadda ake rasa kitse ciki a cikin makonni 2.

Kafin gungurawa kai tsaye zuwa ga nasihu na kan yadda ake rasa kitse na ciki a cikin makonni 2, tunatarwa mai sauri: Yana da matuƙar wahala a sami raguwa - wasu na iya cewa ba zai yiwu ba - don haka babu wani abinci na musamman ko aikin motsa jiki da zai taimaka muku da sihiri "narke" mai ciki da ciki mai kawai. Abin da za ku iya yi, duk da haka, shine rasa mai ciki yayin da rage kitse a wasu sassan jikin ku. yaya? Da ke ƙasa akwai wasu nasihu na na yadda za a rasa mai (da sauran) mai.

Yi tafiya mai sauri kafin karin kumallo

Kafin in raba Abincin Zero Belly tare da duniya, Na yi amfani da kwamitin gwaji na mutum 500 don gwajin shirin na. Mai ba da shawara Martha Chesler ta haɗa tafiya da safe a zaman wani ɓangare na shirinta na Zero Belly kuma ta ga sakamako nan da nan. "Na ga canje -canje nan da nan," in ji ta. A cikin ƙasa da makwanni shida a kan shirin, Martha ta faɗi ta kai maƙasudin asarar nauyi (sannan wasu) ta hanyar haɗa Abincin Abinci na Zero tare da tafiya kafin karin kumallo.

Wannan al'ada ta al'ada tana aiki akan matakai biyu. Na farko, binciken ya gano ƙungiya tana samun tsakanin hasken rana da sanyin safiya da samun ƙarancin BMI. Masu bincike suna hasashen cewa hasken safiya yana taimakawa daidaita agogon circadian na jikin ku. Jefar da agogon cikin ku na iya canza yadda jikin ku ke sarrafa abinci da haifar da kiba. Amma abin da ya ba Chesler mamaki da gaske shine haɓaka iyawar jijiyoyin jini. Kafin fara cin abincin Zero Belly, yawan bugun zuciyar Chesler zai hau sama zuwa bugun 112 a minti daya (bpm) tsakanin lokacin fara motsa jiki na motsa jiki. "Bayan makon farko da rabi ba zan iya ɗaga bugun zuciya na sama da bpm 96 tare da motsa jiki iri ɗaya ba," in ji ta. "Abin farin ciki ne ganin canji a cikin madubi, har ma ya fi kyau in san abubuwa masu kyau suna faruwa wanda ban ma iya gani ba." (Baya ga safiyar safiya, gwada waɗannan darussan waɗanda zasu iya taimakawa ƙona kitse ciki a cikin makonni 2.)

Fara da Wasu Oatmeal Fiber-Loaded

A girke-girke na oatmeal mai daɗi a cikin Zero Belly Diet sune mabuɗin babban mai hasara na Isabel Fiolek mai nauyin kilo 13. Fiolek ya ce: "Ina da babban ciwon sukari." "Amma girke -girke sun kasance abin mamaki gamsar da haƙora na." Fiolek ya kuma sami ci gaba na kiwon lafiya mai ban mamaki: Bincike bayan makonni shida a kan Zero Belly Diet ya bayyana cewa ta sauke jimlar cholesterol da kashi 25 da matakin glucose na jini da kashi 10 cikin ɗari.

Don haka ku dafa ɗan oatmeal ku ɗora shi da wasu 'ya'yan itace. Menene musamman game da wannan haɗin? Kowane yana ba da fiber mai narkewa wanda ke taimakawa rage cholesterol na jini kuma yana ciyar da ƙwayoyin lafiya a cikin hanjin ku. Ta yin hakan, kuna haifar da hanjin ku don samar da butyrate, acid mai kitse wanda ke rage kumburin da ke haifar da kitse a cikin jikin ku. (Gwada waɗannan girke-girke na oatmeal na minti biyu wanda zai sa ku zama masu son oatmeal har abada.)

Zabi Red Fruit Over Green

Idan kuna son yin musanya mai sauƙi wanda zai taimaka muku rasa mai ciki a cikin makonni 2, fara cin jan 'ya'yan itatuwa akan ganye. Wannan yana nufin Pink Lady a kan Granny Smith apples, kankana a kan honeydew, ja inabi a kan kore. Babban matakan abubuwan gina jiki da ake kira flavonoids-musamman anthocyanins, mahaɗan da ke ba ja 'ya'yan itacen launin su-suna kwantar da aikin ƙwayoyin halittar mai. A zahiri, 'ya'yan itatuwa masu launin ja-bellied kamar plums suna alfahari da mahaɗan phenolic waɗanda aka nuna suna daidaita yanayin ƙwayoyin kitse. (Mai Ruwa: Menene Waɗannan Kwayoyin Kwayoyin Halittu Kowa Ya Ci Gaba da Magana Game da Su?)

Ajiye Avocados

Don mai gwajin gwaji Yuni Caron, haɗa sabbin kayan amfanin gona kamar avocados shine ɗayan mafi kyawun hanyoyin rasa kitse na ciki a cikin makonni 2. Dan shekaru 55 ya yi asarar fam shida a makon farko na bin shirin kan yadda za a rasa kitse na ciki a cikin makonni 2. "Koyon cin abinci na ainihi, babu sinadarai, sabbin abinci shine mafi kyawun abin da ya taɓa faruwa da ni," in ji ta. "Ba na jin yunwa kuma har yanzu ina rage nauyi." Fata mai haske, kusoshin lafiya, da mafi kyawun bacci sune kyaututtukan Abincin Zero Belly, in ji Caron.

Avocados abu ne mai sau biyu don rasa kiba. Na farko, an cika su da ƙoshin lafiya mai ƙoshin lafiya (akasin fats) wanda ke rage yunwar ku; karatu a ciki Jaridar Abinci gano cewa mahalartan da suka ci rabin avocado tare da abincin rana sun ragu da kashi 40 cikin ɗari na son abinci tsawon sa'o'i bayan haka. Na biyu, kitsen da ba su da daɗi kamar waɗanda ake samu a avocados da alama suna hana adana kitse na ciki. (Waɗannan hanyoyin ƙira don cin avocado zasu taimaka muku haɓaka abincin ku.)

Haɗa Haɗuwa da Sutura-Protein Smoothie

Kwamishinan gwaji Bryan Wilson, mai ba da lissafi mai shekaru 29, ya rasa nauyi mai ban sha'awa a cikin makwanni shida kacal a kan shirin, kuma ya danganta nasarorin nasa ga girke-girke na girgiza Zero Belly Diet. "Ina son girgiza. Na ƙara su a cikin abincina, kuma kusan nan da nan na rasa mai ciki," in ji Wilson. "Ina son abinci mai daɗi, kuma girgiza sun kasance madaidaicin madaidaici ga kwano da kwanon ice cream da zan samu."

Abin sha mai gina jiki zai iya taimaka muku ƙona kitse na ciki a cikin makonni 2 kuma suna yin ɗanɗano mai daɗi, mai sauƙi. Amma yawancin abubuwan sha na kasuwanci sun cika da sunadarai waɗanda za su iya ɓata lafiyar hanji da haifar da kumburi da kumburi. Kuma yawan allurar whey da ake amfani da ita don haɓaka matakan furotin na iya haɓaka tasirin kumburin ciki. Maganin Zero Belly Diet: Gwada furotin vegan, wanda zai ba ku irin ƙona mai, fa'idar gina tsoka, ba tare da kumburin ciki ba. (Ga cikakken jagorar furotin shuka mai sauƙin narkewa.)

Ƙarfafa tare da Kwai

Za ku sami sunadarin sunadarin sunadarai a cikin kowane cizo da kuka ci akan Zero Belly Diet. Macronutrient na gina tsoka yana da mahimmanci ga shirin yadda ake rasa kitse ciki a cikin makonni 2. Bugu da ƙari, ƙwai ya zama ɗayan mafi sauƙi kuma mafi kyawun tsarin isar da sako a sararin samaniya. Hakanan sune mafi kyawun tushen abinci mai gina jiki da ake kira choline. Choline, wanda kuma ana samunsa a cikin miyar nama, abincin teku, da koren ganye, yana kai hari kan tsarin halittar da ke haifar da jikin ku don adana kitse a hanta. (Wannan shine dalilin da ya sa ƙwai ke ɗaya daga cikin mafi kyawun abinci don rage nauyi.) Tsarin girke-girke na Zero Belly Diet, hash karin kumallo tare da dankali mai daɗi da sabbin ƙwai na gona, ya zama ɗan kwamitin gwajin Morgan Minor don zuwa karin kumallo, kuma bayan makwanni uku kacal akan shirin , Mace mai kashe gobara ta kasance hujja cewa shirin yana cike da mafi kyawun hanyoyin rasa kitse na ciki a cikin makonni 2.

Sha 'Citrus-Infused' Spa Ruwa '

Daya daga cikin manyan dabarun shirin don yadda ake rasa kitse na ciki a cikin makonni 2? Fara kowace rana ta hanyar yin babban tulun "ruwan dindindin" - wannan shine H20 cike da yankakken lemun tsami, lemu, ko 'ya'yan innabi - kuma kuyi ƙoƙarin yin sikeli ta hanyar aƙalla tabarau takwas kafin kwanta barci. 'Ya'yan itacen Citrus suna da wadata a cikin antioxidant D-limonene, wani fili mai ƙarfi wanda aka samo a cikin bawo wanda ke motsa enzymes na hanta don taimakawa fitar da gubobi daga jiki kuma yana ba da hanji mai rauni. (Duba kuma: Citrus na iya Taimaka muku ƙona mai da yawa yayin aikinku)

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