Tonsefe tikufuna kudya chinachake kuti tipewe kulemera kwa izi. Tsoka ilo, mankhwala omwe amawotcha mafuta m'mimba sizongopeka chabe. Palibe zakudya zoterezi zomwe zingathamangire mwachindunji pa kulimbana ndi kulemera kolemera. Komabe, pali mankhwala omwe amachititsa kuti kugawidwa kwa mafuta kuwonjezeke, tidzakambirana.
Ndi zakudya ziti zomwe zimatentha mafuta?
Pali zambiri! Mmodzi wa iwo ali ndi zotsatira zake zokha pa thupi ndipo ali wabwino kwambiri pakuthandizira kulemera kwake. Ndipo ngati mukulemba mndandanda wanu pazinthu zoterezi, mudzadabwa ndi zotsatira!
Mankhwala omwe amadziwika ngati mafuta akuwotcha thupi, makamaka amathamanga kwambiri kagayidwe kameneka, motero amathandiza kuchepetsa thupi, kapena amakhala ndi khalori yotsika kwambiri, kotero kuti kuyamwa kwawo thupi limagwiritsa ntchito mphamvu zambiri kuposa momwe zimakhalira kwa iwo. Choncho, ganizirani mndandanda wa zinthu zomwe zimathandiza kutentha mafuta:
- Kiwi . Kiwi ali ndi mawonekedwe apadera omwe amalola kuti atenge nawo mbali mu mafuta oyaka ndondomeko. Ndi bwino kudya zipatso zosangalatsa tsiku lililonse.
- Zipatso zamtengo wapatali ndi zipatso zina . Gulu la mankhwalawa limathamangitsa kwambiri kagayidwe kameneka. Ngati mudya theka la zipatso za zipatso kapena lalanje nthawi iliyonse musanadye, simungadye pang'ono, komanso mumathandizira thupi kuti lipeze chakudya.
- Saladi ya sala, sipinachi, kabichi, broccoli . Zomerazi ndizochepa kwambiri moti thupi limagwiritsa ntchito mphamvu zowonjezereka pa kuzikuta. Kuwonjezera apo, monga masamba ena, ali ndi mitsempha yambiri, yomwe imathandiza kuyeretsa m'matumbo. Choncho, akhoza kutchulidwa ndi gulu la zinthu zomwe zimayaka mafuta.
- Oatmeal phala . Chogulitsa chimenechi chimapangitsa kuti chiwerengero cha metabolism chiwonjezereke, komanso chimakhala ndi mchere wambiri. Mukayamba m'mawa ndi mbale ya oatmeal, ndipo ngakhale ndi apulo, uchi ndi mtedza, simungowonongeka kokha, komanso mumadye zakudya zochepa tsiku lonse!
- Tiyi yaukhondo . Mukhoza kulankhula nthawi zonse za phindu la zakumwa zodabwitsa izi. Mosakayikira popanda zopatsa mphamvu, nthawi imodzimodziyo amatsitsa njira zamagetsi ndikuwongolera bwino kuposa khofi! Kumwa makapu 3-4 a tiyi tsiku, mumathandiza thupi kupanga mafuta. Ndikofunika kumwa tiyi popanda uchi kapena shuga.
- Nsomba, nsomba, keta, salimoni, khungu - zonsezi ndi nsomba zonenepa kwambiri, zomwe zimalimbikitsa thupi lathu ndi omega-3 fatty acids. Kuwonjezera pa kukhala ndi thanzi labwino, kugwiritsa ntchito nsomba yotere kumatulutsa shuga.
- Turkey . Mbalameyi ili ndi nyama yambiri yodyera, yomwe imathandizidwa kwambiri ndi thupi, imathandiza kwambiri komanso ikuthandizani kuti mufalitse kagayidwe kameneka.
- Amondi . Mtedza uwu, monga wina aliyense, uli ndi kalori wokwanira kwambiri, koma ukhoza kupangidwanso ngati mafuta opangidwa ndi mankhwala, chifukwa kugwiritsa ntchito kamodzi kokha tsiku kumatha kuchepetsa kwambiri kagayidwe kameneka.
Ngati tsiku lililonse muziphatikizapo zakudya zisanu zokha zomwe zimayaka mafuta, komanso musadye zakudya zambiri zamtundu wambiri komanso mafuta, ndiye kuti musadye zakudya zomwe mungathe kuti muthe kulemera kwa masabata awiri okha.
Ndi zakudya ziti zomwe zimayaka mafuta?
Zakudya zonse zomwe zili ndi calorie yochepa (mwachitsanzo, pansi pa makilogalamu 40 pa 100 magalamu) ndi othandiza kwambiri: Pambuyo pake, thupi limagwiritsa ntchito ma calories kuposa momwe amalandira kwa iwo!
Samalani mkaka wa mkaka wonenepa, ndiwo zamasamba (makamaka masamba) ndi zipatso zosakhala zokhuta. Ayenera kumaphatikizidwa mu zakudya zanu mpaka pazitali, kuti athandizire kulemera kwake - ayenera kukhala chakudya chanu cham'mawa chamadzulo, tiyi yamadzulo ndi chakudya chamadzulo.