Iingcebiso zeGolden Nutrition kunye neengcebiso

Ukwenza uhlengahlengiso oluncinci ukufezekisa indlela yokuphila esempilweni akukho nzima / kunzima njengoko abanye banokucinga. Nazi ezinye zeengcebiso ngesondlo segolide ngobomi obude, kunye a indlela yokuphila esempilweni. Ukuqonda ezi ngcebiso zegolide linyathelo lokuqala lokuphuhlisa nokugcina utshintsho oluzinzileyo. Umqeqeshi wethu wezempilo kunye nesondlo unokuphucula inkqubo efanelekileyo yesondlo ejolise ekufundiseni abantu ngendlela yokukhuthaza iinguqu ebomini kwaye unxibelelane ngakumbi nengqondo nomzimba.  

iivithamini

Sebenzisa ezininzi iziqhamo kunye nemifuno ubuncinci izahlulo ezintandathu + yonke imihla ukuqinisekisa ukuba umzimba uthatha imicronutrients eziyimfuneko, iivithamini, iiminerali, Phytochemicals, kunye nefayibha. Igolide Ingcebiso kukubala iziqhamo kunye nemibala yemifuno endaweni yeekhalori. Ukutya umnyama wokutya yindlela efanelekileyo yokufumana iivithamini ezahlukeneyo.  

Ukutya okubomvu

Oku kutya iqulethe i-phytochemicals kwaye inceda ukunciphisa umngcipheko wesifo seswekile kunye nesifo sentliziyo. Ezi ziquka:

• iitumato
• Ipelepele ebomvu
• I-anyanisi ebomvu
• Ierberberries
• Cherries
• Ujodo

Ukutya oku-orenji kunye nokutyheli

Ezi zipakishwe nge Vitamin A kunye noVitamin C ukuthengisa ulusu olusempilweni kunye nokubona.

• Iphunga
• Iitapile ezimnandi
• IiKaroti
• Lemimoni

Ngaba zonke iindlela zokufumana izondlo zeorenji kunye nezityheli.

Ukutya okuluhlaza

Ezi ziphezulu kwi I-Vitamin K, i-antioxidants, kunye nefolates luncedo kakhulu kwimpilo yethambo. Oku kubandakanya:

• Kale
• Ibrokholi
• Iifama
• ikiwi
• Imidiliya eluhlaza
• ibrussels sprouts

Ukutya okuluhlaza okwesibhakabhaka nokumfusa

Ezi ziqulathe i-antioxidants encedisa kwisifo sentliziyo kunye nokukhusela iiseli zomzimba. Ezibandakanyiweyo zezi:

• Isityalo seqanda
• aluhlaza
• Iiplamu
• Iklabishi emfusa
• Iibhitro

Ukutya okumhlophe kunye nokutyheli

Oku kuye izakhiwo ezichasayo ukuba ukuxhasa amajoni omzimba. Ukutya okumhlophe kubandakanya:

• Icauliflower
• Garlic
• Ubungqingili
• IiShallots
• Iiparsnips
• Iimbotyi ezimhlophe

Ikofu yendalo

Olu hlobo Ikofu iphezulu kwii-antioxidants kunye ne-phytonutrients.  

Sika umva kwiShukela ecoliweyo kunye nomgubo

Iswekile eyongeziweyo kunye nomgubo ococekileyo azinayo ifayibha ebalulekileyo kunye neemicronutrients ekufuneka umzimba uzive ugcwele. Zonke iinkozo zityebile ngefayibha. Oku kunceda ukwandisa ukuziva ugcwele kwaye wanelisekile, oku kunceda ukuthintela ukuthanda iswekile. Yiya ngomgubo wengqolowa opheleleyo endaweni yomgubo ocoliweyo. Nciphisa ukutya iswekile ngokusebenzisa ubumnandi bendalo beziqhamo. Yongeza iziqhamo ekutyeni ukwandisa ubumnandi xa kukho imfuneko.  

Amanzi amaninzi

Ukusela isiqingatha sobunzima bomntu ngamnye kubalulekile suku ngalunye. Ii-ounces ezili-10 zamanzi ngaphambi kwesidlo ziya kunceda ukonyusa ulwaneliseko olupheleleyo kunye nokwenza ukuba umntu azi ngakumbi ngemikhwa yendlala. Isiphakamiso segolide, Sebenzisa ibhotile yamanzi enokuphinda isebenze kunokunceda ukugcina umkhondo wokutya kwamanzi imini yonke.  

12/12 Ishedyuli yokutya

Cwangcisa izidlo ezintathu eziphambili ngaphakathi kwefestile yeeyure ezili-12 ukunqanda ukutyiwa okutyiwa imini yonke. Inkqubo ye- umzimba ufuna ukuphumla, ukwetyisa, kunye nokuseta kwakhona phakathi kokutya kunye nobusuku bonke.  

Yeka Ukutya iiyure ezintathu ngaphambi kokulala

The Imetabolism yomzimba iqala ukucotha malunga ne-7-8 pm. Uphando lubonisa ukuba eli xesha libekiweyo liwela emgceni xa umzimba uqala ukudinwa nomoya. Vumela umzimba ukuba uvuselele iiseli endaweni yokuchitha amandla ekwetyiseni iikhalori ezingatshisiyo xa ulele.  

Umsebenzi wemihla ngemihla womzimba

Ukuzivocavoca imihla ngemihla kunegalelo kwimpilo yonke kunye nokuphila ixesha elide. Ukuzilolonga rhoqo kunokunceda kunyango lwezifo ezinganyangekiyo kunye nokuthintela izifo zentliziyo. Yonke imihla zama ukugqiba imizuzu engama- 50-60 ukusebenza komzimba okunefuthe eliphantsi, kunye nemizuzu eyi-15-20 ye-cardio ephezulu kakhulu. Kwiveki nganye yenza uqeqesho kwimizuzu engama-20 ukuya kuqeqesho lokuqina.  

Emva koKwenza umsebenzi

Ukubuyisela ukutya okulula Imizuzu eyi-15 emva kokuzilolonga kuya kunceda ukugcina iminqweno iphantsi. Oku kubandakanya i-carbohydrate esempilweni, iprotheni ephilileyo, yaye amanqatha asempilweni. Iiyure ezingama-1-2 emva kokuzilolonga unesidlo esilandelayo.  

Akukho zixhobo zinokutya

Izixhobo zombane ziphazamisa imeko yendlala yomzimba. Izikrini kufuneka zibekwe ngexesha lesidlo ukuze ziqwalasele ukutya kwaye ukusetyenziswa ngokufanelekileyo. Ukubukela iTV okanye ukuskrola kwimithombo yeendaba zentlalo kubonisiwe kukonyusa ukutya kweekhalori.  

Ubuninzi bokulala

Ukungalali kakuhle kutshintsha iihormoni zomzimba ezilawula / zilawula imikhwa yendlala. Xa umzimba ulahlekelwa bubuthongo, umzimba uqala ukulangazelela ukutya ngakumbi rhoqo. Kwanasemva kokuba umzimba sele unezakhamzimba eziyimfuneko. Isindululo segolide kukuphuhlisa indlela yesiqhelo yokuphumla yasebusuku eya kuthi inyuse ubude kunye nomgangatho wokulala. Injongo yeyokulala iiyure eziyi-8-10.  

Ukunciphisa uxinzelelo

Ukudibanisa imisebenzi yokunciphisa uxinzelelo kwisiqhelo esiqhelekileyo. Ukuhlala uxinzelelo emzimbeni kunokuba negalelo kwisifo sentliziyo. Imisebenzi inceda ukususa ingqondo kwiingcinga, iinkumbulo, kunye neziganeko ezibangela uxinzelelo kunye noxinzelelo. Oku kubandakanya:

• ukuhamba
• ukucamngca
• Yoga
• ukuzenza

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Ukwakhiwa komzimba osempilweni

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UGqr Alex Jimenez's Iposti yeBlog

Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic, musculoskeletal, amayeza omzimba, impilo, kunye nemicimbi yezempilo ebuthathaka kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nenkxaso yokhathalelo lokonzakala okanye ukuphazamiseka kwenkqubo yemisipha. Izithuba zethu, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba kunye nezihloko ezinxulumene nokuxhasa ngokuthe ngqo okanye ngokungathanga ngqo kwinqanaba lethu lonyango. * Iofisi yethu yenze iinzame ezifanelekileyo zokubonelela ngeziqendu ezixhasayo kwaye ichonge uphando olufanelekileyo okanye izifundo ezixhasa izithuba zethu. Senza ikopi yezifundo zophando ezixhasayo ukuba zifumaneke ebhodini nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo malunga nendlela enokunceda ngayo kwisicwangciso esithile sokhathalelo okanye kwinkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900. Umboneleli (s) unelayisensi eTexas naseNew Mexico *  

Ucaphulo

UBraude L, uStevenson RJ. Ukubukela umabonwakude ngelixa usitya kukonyusa ukungenisa amandla. Ukuvavanywa kweendlela kubathathi-nxaxheba ababhinqileyo. Ukutya. Ngo-2014; 76: 9-16. ikhonkco: 10.1016 / j.appet.2014.01.005 IDimsdale JE. Uxinzelelo lweengqondo kunye nesifo sentliziyo. J NdinguColl Cardiol. Ngo-2008; 51 (13): 1237-1246. ikhonkco: 10.1016 / j.jacc.2007.12.024 U-Eckel-Mahan K, uSassone-Corsi P. Metabolism, kunye newotshi ejikelezayo iyahlangana. IPhysiol ISityhi. 2013; 93 (1): 107-135. ikhonkco: 10.1152 / physrev.00016.2012 UVina J, uSanchis-Gomar F, uMartinez-Bello V, uGomez-Cabrera MC. Ukwenza umthambo kusebenza njengechiza; izibonelelo zamayeza zokuzilolonga. UBr J Pharmacol. Ngo-2012; 167 (1): 1-12. ikhonkco: 10.1111 / j.1476-5381.2012.01970.x