Kodi mukufunitsitsa kutaya zakudya zolemera? Kotero, inu mukuyang'ana chakudya, ndiyo njira yabwino kwambiri yowonjezera mphamvu ya thupi lanu - choncho, kuwotcha mafuta osafunika a thupi.
Mwachitsanzo, ngati mwaphonya chakudya cham'mawa, chakudya chamadzulo kapena chakudya chamadzulo, "mudzagona" mumatenda anu - ndi kuchepetsa mlingo umene thupi lanu liwotcha mafuta. Ngati panthawi yomwe mumakonda kuwombera m'zigawo zing'onozing'ono, mumakakamiza kuti thupi lanu likhale labwino nthawi zonse, kotero kuti thupi liwotchedwe msanga. Coffee, tiyi, chokoleti ndi mankhwala ena omwe amapezeka mu tsabola nthawi zina amachititsa kuti thupi liziyenda bwino, koma osati mozama kwambiri, choncho silingathe kuphatikizidwa mndandanda wa chakudya cholemetsa.
Ngakhale chakudya ndi mapuloteni amachititsa kuti thupi liziyenda mofulumira kwambiri. Mwachitsanzo, pamene mukudyera ndi mapuloteni, thupi limatha kutentha mpaka 25 peresenti ya zakudya zowonjezera chakudya.
Choncho, yang'anani pazinthu zamakono 10 zomwe mungakonzekerere chakudya cholemetsa:
- mkate wochokera ku ufa wokwanira;
- nkhuku;
- salimoni;
- mazira;
- tchizi;
- nyemba zobiriwira;
- zukini;
- kabichi;
- katsitsumzukwa ndi masamba ena osakhala wowuma;
- nyama yofiira yapamwamba.
Ponena za zakudya zowonongeka, mungathe kudziwa zotsatirazi.
Garlic ndi anyezi. Sizimangotulutsa mafuta komanso kuchepetsa cholesterol, koma amawononga tizilombo toyambitsa matenda ndi bowa. Zothandiza kwambiri pamtima. Zakudya ndi adyo zimachepetsa kwambiri njala - oposa anthu omwe amadya zakudya zawo, amadya pafupifupi makilogalamu 9 - poyerekeza ndi ena, omwe panthawi imodzimodziyo adachotsa kilogalamu imodzi yokha ya kulemera kwake.
Lentils. Ali ndi mapuloteni ambiri ndi chitsulo - zinthu ziwiri zomwe zingathe kukhazikika muyezo wa shuga m'magazi. Kugwiritsira ntchito mphodza kumateteza kusungunuka kwa insulini, komwe kumayambitsa kutaya mafuta m'thupi - makamaka m'mimba.
Mafuta a azitona. Pa mndandanda wa zakudya zowonongeka, iye mopanda mantha akhoza kupatsidwa malo oyamba. Zimachepetsa kumverera kwa kukhuta. Panthawi imodzimodziyo, ili ndi anti-inflammatory properties zomwe zimagwirizanitsidwa ndi njira yabwino kwambiri yopangidwira. Kuwonjezera pa saladi, mafuta a maolivi amachititsa kuti zamasamba zitha kuwonongeka - izi zimatsimikiziridwa ndi kafukufuku wofalitsidwa mu "British Journal of Nutrition".
Peyala. Pakati pa peyala muli 5.5 magalamu a chitsulo - kuchuluka kwa thupi lomwe likufunikira, ndipo zomwe zimakupangitsani kuti muzimva kwa nthawi yaitali. Kuphunzira ku Brazil kunanena izi: gulu la amayi omwe adya mapeyala tsiku ndi tsiku anataya kulemera kuposa gulu la amayi omwe anaphatikizira m'masewera awo cookie opangidwa kuchokera ku ufa wathanzi womwe unali ndi mapiritsi ofanana ndi peyala. Zindikirani kuti zipatso zonse zomwe zimagwiritsidwa ntchito moyenera ndi chakudya chabwino kwambiri cholemetsa.
Tomato. Nthawi iliyonse mukamadya tomato mumtundu uliwonse - thupi limatulutsa hormone cholecystokinin, yomwe imatulutsa valve pakati pa m'mimba ndi matumbo. Izi, monga zotsatira, zimachulukitsa kumverera kwachisomo.
Vinyo wosasa wachilengedwe. Viniga wosasa alibe mankhwala. Panthawi imodzimodziyo, kafukufuku waposachedwapa anapeza kuti kuwonjezera vinyo wosasa ku chakudya kumangowonjezera kukoma, komanso kumapangitsa kuti munthu asamangokhalira kusuta komanso kuti azikhazikika shuga. Choncho, simungadandaule za kuchulukitsa insulini - choncho, mafuta ambiri.
Lemon. Mu kapu yamadzi ofunda finyani madontho 10 atsopano ndimu. Imwani mavitaminiwa m'mawa uliwonse - imathandiza kuthetsa mafuta omwe amapezeka.
Kulankhula za kulemera, kungakhale kolakwika kulankhula zokha za chakudya. Kuchepetsanso kungapangidwe bwino ndi zitsamba ndi zonunkhira. Timachitcha kuti wamba ndi wopezeka mosavuta:
Sage. Amathandizira ntchito ya kuchepa kwa thupi, ndipo kotero - ndi kulemera kwa thupi. Imwani kapu imodzi ya sage msuzi 3 pa tsiku, musanadye. Sage ndi onunkhira komanso okoma kwa kukoma, ali ndi zovuta zowoneka bwino. Imwani ma decoction kwa nthawi yaitali - opanda zotsatira.
Tsabola ya Cayenne. Izi zonunkhira zimachepetsa kuopsa kokhala ndi insulini yambiri mu thupi, kuthamanga kwa thupi ndi kuchepetsa kuchuluka kwa shuga m'magazi.
Mvula. Mbali yofunikira kwambiri ya chakudya cha ku India ndi yochuluka mu beta-carotene - antioxidant yomwe imateteza chiwindi kuchokera ku zotsatira za zowonongeka. Nyamakazi imalimbitsa chiwindi ndipo imathandiza thupi kuyaka mafuta
.Ngakhale zakudya zomwe tazitchula pamwambapa ndi zakudya ndi zitsamba zomwe zimathandiza kuchepa thupi, njira yabwino yochepetsera thupi imakhala yofanana: kuphatikiza chakudya chamwambo ndi kuchita masewera olimbitsa thupi - makamaka omwe amamanga minofu, chifukwa minofu imafunika makilogalamu ambiri.