Monga lamulo, kulimbana ndi kulemera kwakukulu, zakudya zamitundu yonse, zotsalira za kudya ndi zolimbitsa thupi zimagwiritsidwa ntchito. Koma, zikutuluka, mukhoza kuchepetsa thupi popanda kudziletsa nokha. Zokwanira kuti muzitha kudya zakudya ndikudya zakudya zomwe zimakuthandizani kulemera. Monga lamulo, zotsatira za zinthu zoterezi ndi kutentha maselo, kuyeretsa thupi ndi kuimika thupi. Zotsatira 10 zotsatirazi ndizo zothandiza kwambiri polimbana ndi kunenepa kwambiri, komanso kuwonjezera pa zinthu zina zothandiza.
1. Nsomba
Mapindu a nsomba adatchulidwa kamodzi, koma komabe m'nkhani yofunika kwambiri monga kukonza chifaniziro, sitingathe kulemba zodabwitsa za mankhwalawa. Omega-3 fatty acids, omwe ali ndi nsomba zambiri, amathandiza kwambiri mtima, komanso amathandizira kuchepetsa mafuta m'thupi. Mitundu yothandiza kwambiri ndi mitundu ya nsomba zomwe zimakhala m'nyanja yozizira, monga salimoni. Zimalimbikitsanso kumvetsera sardine, thola, sturgeon - zomwe zili ndi mafuta ndi zakudya mu nsomba izi ndizoyenera kudya zakudya zokha.
2. nyama yowonda
Makamaka nkhuku ndi nkhuku zili ndi mapuloteni ambiri. Pomwe mavitamini amafanana, thupi limatentha makilogalamu ambiri, zomwe zimapangitsa kulimbana ndi makilogalamu owonjezera.
3. Zipatso zamtengo wapatali
Gawo la mphesa pambuyo pa chakudya chimathandiza kwambiri polimbana ndi kulemera kwakukulu. Kuphatikiza pa kukhutira ndi mavitamini, zipatso za mphesa zimayendera mlingo wa insulini, zimathandiza kuthetseratu njala, kugawa mafuta. Izi ziyenera kukumbukira kuti ziwalo zowawa kwambiri pakati pa kakombule ndi chimodzi mwa ziwalo zothandiza kwambiri pa chipatso ichi, choncho sizingakonzedwe kuti ziyeretsedwe mwathunthu.
4. Teyi yobiriwira
Teyi yobiriwira imakhala ndi zinthu zambiri zothandiza - imathandiza kuchotsa poizoni kuchokera m'thupi, imakhala ndi mankhwala okhudzana ndi khansa, imathandizira kuti chilengedwe chikhale chokhazikika, komanso chimapangitsa kuti thupi likhale bwino. Koma okonda tiyi wobiriwira ayenera kuphunzira njira yopangira zakumwa izi, popeza ngati zinthu zina zowononga mozizwitsa zimaphwanyidwa, zikhoza kukhala poizoni zomwe ziri zoopsa kwa zamoyo.
5. Coffee
Kofi yachilengedwe imakhala ndi antioxidant, imachepetsa mphamvu yamagetsi ndikulimbikitsa kutulutsa mafuta. Kafukufuku wam'mbuyo adayambitsa chiphunzitso cha kuopsa kwa khofi, ndipo ngakhale mosiyana, awonetsa zakumwa zambiri zakumwazi. Koma simuyenera kumwa mowa khofi, komanso sichikulimbikitsidwa kumwa chakumwa ichi kwa anthu omwe ali ndi khofi zomwe zimachititsa kuti zisamve bwino kapena kusintha kosayenera.
6. Zamakono a mkaka
Mkaka wamakono ndi zina za mkaka zimathandiza kuti pakhale mahomoni ena omwe amawotcha mafuta. Kuwonjezera apo, zakudyazi zili ndi calcium, yomwe ndi yofunikira pa ntchito yachibadwa. Milk whey amalimbikitsa kuwonongeka kwa mafuta ochepa. Tchizi tating'ono, mafuta otsika yogurt, yogurt amachititsa kuti mafuta asamawonongeke.
7. Madzi
Monga mukudziwira, madzi ndi chimodzi mwa zinthu zochepa zomwe palibe zomwe zamoyo sizikutheka. Madzi amathandiza kumenyana ndi njala, ndipo tsiku ndi tsiku amamwa madzi ozizira pamimba yopanda kanthu amatha kutsuka matumbo ndi kuchepetsa kuyamwa.
8. Garlic
Zopindulitsa za adyo sizingatheke kukhala overestimated. Garlic imalimbitsa chitetezo cha mthupi, imatsuka magazi, imachotsa mitundu yambiri ya tizilombo toyambitsa matenda, imateteza khungu, imakhala ndi anti-carcinogen, komanso imathandiza kuchepetsa thupi, makamaka kumathandiza thupi kuthana ndi zakudya zolemera ndi zonenepa. Mu mankhwala ochiritsira amakhulupirira kuti tsiku lililonse amadya limodzi la adyo akhoza kutsitsa wamng'ono, ndipo ukalamba ukhale wosangalala komanso wozindikira bwino.
9. Maapulo
Maapulo amayang'anira mlingo wa insulini m'magazi. Ndikofunika kudya pa apulo pa mimba yopanda kanthu komanso mutatha kudya. Komanso, maapulo amathandizira kuyeretsa matumbo ndipo ndi antioxidant yabwino.
10. zonunkhira
Mafuta akale amadziwika kuti ndi othandiza. Mitundu yosiyanasiyana ya tsabola yotentha imathyola mafuta, coriander imapangitsa kuti chimbudzi chikhale bwino komanso chimathandiza kudyetsa chakudya cholemetsa, ginger imachotsa poizoni kuchokera m'thupi ndikuyeretsa magazi, sinamoni imachepetsa shuga, magazi amatha kuyeretsa. Koma muyenera kugwiritsa ntchito zonunkhira mosamala, muyenera kumvetsera thupi, zomwe zidzakuuzani zonunkhira komanso zomwe zingakhale zothandiza pa nthawi inayake.
Inde, kuti munthu akwaniritse chiwerengero chokhacho ndi kugwiritsa ntchito mankhwala othandiza ndi kosatheka. Koma zakudya zabwino sizidzangowonjezera kuchepetsa thupi, koma zidzakuthandizani kuti mukhale ndi thanzi labwino, choncho, mphamvu zambiri ndi mphamvu zidzawoneka kuti zitha kuwonjezera zowonjezera.