Mndandanda wazakudya zokuthandizani kuti muchepetse kunenepa

Kunena zabwino zamapaundi owonjezera kunali kosavuta, ndikofunikira kudzipangira zinsinsi zachilengedwe. Pali zinthu zomwe zimakuthandizani kuti muchepetse kunenepa, zakudya zina zimatha kuwotcha ndikuwononga mafuta ochulukirapo. Simuyenera kuchita kufa ndi njala kapena kuchepetsa zakudya zanu kuti muchotse ma kilogalamu 2-3. Idyani masamba, zipatso, nyama, mkaka, zakudya zina zokoma zomwe zingakuthandizeni kukwaniritsa mitundu yabwino popanda vuto.

Chakudya chosalala

Mankhwala othandizira kuchepa thupi, zakudya zopatsa mphamvu, masewera olimbitsa thupi - iyi si njira yokhayo yochotsera mapaundi owonjezera. Zachilengedwe palokha zimasamalira kukongola kwa thupi lanu, ndikupereka zinthu zomwe zimakuthandizani kuti muchepetse kunenepa. Ena mwa iwo amachepetsa kudya, ena ndi owotchera mafuta achilengedwe, ndipo ena amafulumizitsa kagayidwe. Ndi zakudya ziti zomwe zimathandizira kuchepetsa thupi?

Zakudya Zamtima Zabwino

Zakudya nthawi zonse zimayambitsa mayanjano ndi njala, timagawo ting'onoting'ono ta zinthu zopanda chakudya zomwe sizingatheke kudya. Ndikosavuta kudya tsamba la saladi ndipo osalota sangweji yayikulu, yokoma. Mutha kuthana ndi kumverera kwanjala, koma panthawi imodzimodzi, simungagwiritse ntchito molakwika mafuta ngati muli ndi zakudya zopatsa thanzi, zama calorie ochepa zomwe zimakuthandizani kuti muchepetse kunenepa. Izi zikuphatikiza:

nsomba zoyera
nkhuku kapena chifuwa cha nkhuku,
tchizi chamafuta ochepa
mazira
tofu
nsomba zam'nyanja
zopangidwa mkaka.

Zotentha Zamafuta

M'malo azakudya, pali lingaliro la "zopatsa mphamvu zopatsa mphamvu." Tanthauzoli limakhala ndi nyengo, chifukwa chinthu chilichonse chimakhala ndi mphamvu zambiri kapena zochepa. Zinthu zomwe zimakhala ndi zopatsa mphamvu zimakhala ndi gawo limodzi: kuti muzigaye, thupi lifunika kugwiritsa ntchito zopatsa mphamvu zambiri kuposa zomwe zimachokera kwa iwo. Zakudya zoterezi zimaphatikizapo masamba (tomato, beets, kabichi), zipatso, zitsamba, zipatso. Ngati mayi agwiritsa ntchito zomwe zalembedwa mndandanda wazakudya zake, kupatula makeke oyipa ndi zochokera kuzakudya za tsiku ndi tsiku, azitha kuchepetsa thupi

Zakumwa zina zimakhala ndi zopatsa mphamvu ndipo zimathandizira kunena kuti kunenepa kwambiri. Mwa zakudya zopsa zamafuta zomwe zimapezeka kwambiri mndandanda wazakudya ndi zakumwa zomwe zimakuthandizani kuti muchepetse kunenepa ndi izi:

masamba okhala ndi fiber
bowa
mafuta, maolivi,
tiyi wobiriwira
zonunkhira
Zipatso za malalanje
rasipiberi
zoumba.

Zinthu Zapamwamba Zowonda

Mutha kuyang'anira kulemera kwanu komanso kuthana ndi mafuta owonjezera ngati mumapanga zambiri patebulo lanu. Asayansi amati zinthu zomwe zimapangitsa kuti muchepetse kunenepa, zoperekedwa pansipa, zimakulitsa kuchepa kwa thupi:

Mphesa Kudya zipatso zamtunduwu musanadye kumachepetsa magazi a insulin, omwe amathandiza kuti mafuta ayambe kutentha.
Tiyi yobiriwira. Akatswiri amalangiza kumwa makapu anayi a zakumwa patsiku kuti muchotse poizoni ndikuthandizira kagayidwe. Chinanso chowonjezera cha tiyi ndikuchepa kwa njala.
Oatmeal. Phala iyi imapatsa zakudya zamafuta ambiri omwe amakhala ndi zopatsa mphamvu zochepa. Mbaleyi imakhutira, kutsuka matumbo, osanenanso gramu imodzi.
Cinnamon Zonunkhira zonunkhira zimathandiza kusintha shuga kukhala mphamvu, osayika pamimba, mbali.
Mpiru, tsabola wofiyira. Zonunkhira zotentha ndi zakudya zabwino zokuthandizani kuti muchepetse kunenepa. Amathandizira kufalitsa kagayidwe, amathandizira kuwotcha mafuta.

Kuti muchepetse kagayidwe, akatswiri azakudya amalimbikitsa kuwonjezera zamasamba muzakudya zanu. Kupatula kwake ndi kukhuthala, mwachitsanzo, mbatata. Zakudya zamasamba zitha kuphika, kuphika, kuwotcha.Supu zosiyanasiyana, saladi, masamba odulira sizingakusiyeni inu ndi njala ndikupangitsa kuti thupi lizigwira ntchito mwachangu. Zamasamba - iyi si njira yabwino yothandizira thupi kuchepera thupi, komanso kumakhutitsa ndi mavitamini, mchere, fiber ndi zina zabwino. Phindu lokwanira lidzabweretsedwa ndi otsatirawa okhala m'mabedi aminda:

nkhaka
phwetekere
nyemba zobiriwira
kaloti
adyo
nyemba - nyemba, mphodza, nandolo,
leek
zukini
tsabola
dzungu
kabichi wa broccoli.

Mitundu ina ya zipatso imathandizanso kuchepetsa kunenepa. Mtsogoleri pakati pa othandizira chiyanjano chanu ndi mapeyala ndi maapulo. Chipatso chilichonse chimakhala ndi zinthu zambiri zopindulitsa, kuphatikizapo pectin. Zakudya zama calorie otsika zimadzaza m'mimba ndipo zimapangitsa kuti mukhale ndi chidzalo, osazengereza mbali ndi m'mimba. Mtumiki wina wodabwitsa wazomera zomwe zimathandiza kuchepetsa thupi ndi chinanazi. Kutha kwake kuthamanga kwa metabolism kumathandizira kuti muchepetse kunenepa kwambiri. Mndandanda wazipatso zothandiza pamtunduwu ukuphatikizapo izi:

Kukhalitsa kwanthawi yayitali kumaperekedwa ndi mbewu monga chimanga yambiri. Buckwheat ali ndi zopatsa mphamvu zochepa komanso zopatsa mphamvu zambiri, zimathandiza kukhalabe ndikugwirizana komanso sizimalola kuti mukhale ndi njala. Oatmeal siwothandiza kwenikweni pakuchepetsa thupi, ngakhale ilibe mafuta ambiri. Phala iyi imakhala ndi utsi, imathandizira kutsukidwa kwa thupi kuchokera ku poizoni m'matumbo. Chiwerengero chochepa cha zopatsa mphamvu mu oatmeal ndikuchotsa zinthu zovulaza ndizothandiza kwambiri pakuchepetsa thupi. Mapira ndi mankhwala omwe amalimbikitsidwa kuti azidya. Kutengera ndi zomwe tafotokozazi, mitundu itatu ya chimanga ndi yoyenera kwa munthu amene akufuna kuchepetsa thupi:

Nyama sithandizira kuti musamachulukitse kulemera, kusakhala ochepa komanso nthawi yomweyo kukhutitsa thupi ndi mapuloteni athanzi. Palibe malo mafuta zidutswa za nkhumba ndi mwanawankhosa muzakudya. Muyenera kusankha mitundu ya nyama yomwe ingakigayike mosavuta ndipo simusunganso mafuta m'thupi lanu. Ndikofunika kuti zakudya ziziphika nyama zofunikira. Malangizo a akatswiri amatsitsidwa kukhala amitundu yamitundu:

nkhuku (makamaka bere la nkhuku),
nkhuku
nyama yamchere yotsika mafuta ochepa.

Ndi zakudya ziti zomwe zimathandizira kuchepetsa thupi ngati mumayang'ana pakati pa zonunkhira ndi zonunkhira? Pali mayankho ambiri ku funso ili. Zitsamba zonunkhira, mbewu ndi mizu zidzakhala othandizira anu pakufunafuna chithunzi chabwino. Onjezani zipatso, saladi, nyama, nsomba ndi zinthu zina, sangalalani ndi kununkhira kodabwitsa, kukoma komanso nthawi yomweyo kunenepa. Zonunkhira zotsatirazi zikuthandizani kuthana ndi mafuta omwe mumasungidwa:

sinamoni
nati
vanila
allpice wakuda,
tsamba
zovala
muzu wa ginger
Muzu wa udzu winawake
kalantro
sage.

Mafani azakudya zamkaka sangakhale opanda chokoma ngakhale pakudya. Chiwerengero chochepa cha zopatsa mphamvu ndikuthandizira pakupanga microflora yathanzi m'matumbo amapatsa zotsatira zabwino ndikudya. Ndi zakudya ziti zomwe zingakuthandizeni kuchepetsa thupi mukamaganiza zamafuta amkaka? Chachikulu ndichakuti mafuta omwe amapezeka pazinthu sizambiri, ndi bwino kusankha mafuta ochepa. Zina mwazomwe mkaka umayenera kukhala ndi zakudya zopatsa thanzi ndi izi:

Zowonda Zazakudya Zazikazi

Makulidwe onse owoneka thupi la mkazi amakhala okhumudwitsa. Kuti muthane ndi mapaundi owonjezera, sikofunikira kuti mukhale ndi njala ndikudzipewa kusangalala ndi chakudya chokoma. Pali zinthu zambiri zomwe sizimangokhala cholepheretsa thupi langwiro, komanso zimathandizira kuchepetsa thupi. Kuti muchepetse kunenepa, muyenera kudziwa zakudya zomwe zimathandizira kuchepetsa thupi. Zoyenera kwa amayi ndi tiyi wobiriwira, zipatso, mkaka wotsika-kalori. Phindu lalikulu kwa chiwerengerocho limabweretsa gawo la oatmeal, lodyedwa pakudya m'mawa. Zothandiza mananazi, ginger, chipatso cha mphesa, bere la nkhuku.

Mankhwala Ochepetsa Amuna

Kuwongolera kunenepa kwambiri kunyumba ndikosavuta kwa amuna kuposa azimayi. Unyinji wawo wam'mimba ndizochulukirapo ndipo zolimbitsa thupi zawo zimakhala zowonjezereka, kotero sinthani pang'ono zakudya kuti mukwaniritse zotsatira zomwe mukufuna.Othandizira azaumoyo amalimbikitsa kugwiritsa ntchito mafuta ovomerezeka a chakudya pamenyu. Zakudya izi zomwe zimakuthandizani kuti muchepetse kunenepa ndi monga:

bowa, nsomba, nyama, msuzi wamasamba,
phala
nyama yokonda, nsomba,
zopangidwa mkaka,
mkate kapena buledi wonse
zipatso ndi masamba.

Amuna sayenera kuyiwala zakudya zomwe zimawotcha mafuta ndikuwonjezera pazakudya zawo. Lolani kuti pakhale zinthu ziwiri kapena zitatu zopaka mafuta menyu. Samalani bowa. 22 kcal kokha pa 100 g okwanira kwa nthawi yayitali ndipo osapereka kumverera kwanjala. Kufuna kudya kumawonekera posachedwa kudya broccoli, nyemba, oatmeal. Izi zimadziwika ngati imodzi mwazothandiza kwambiri pakuchepetsa thupi.

Nthawi zonse yatsani mapuloteni

Ngati mukufuna kusandutsa thupi lanu kukhala chitofu choyaka mafuta, idyani protein yambiri. Ndizolimbitsa minofu yomwe imathandizira kagayidwe kachakudya. Zakudya zonse zomanga thupi kwambiri monga Maggie kapena Ducane zimachokera pazinthu izi.

Cholinga chanu ndi kudya kuchokera ku gramu ya 0,5 mpaka 1 ya protein iliyonse pa kulemera konse. Chulukitsani zakudya zanu ndi nyama yokonda, nkhuku, nsomba ndi mazira kuti muchepetse thupi msanga.

Ndiko kuti, ngati mumalemera mapaundi 68, muyenera magalamu a 70-136 a mapuloteni patsiku. Mwa njira, kafukufuku waposachedwa wasonyeza kuti mapuloteni amatha kuchepetsa kuchuluka kwa calorie mpaka 35%!

Nyama yankhuku - Mitundu yolimba imakonda izi. Chowonadi ndi chakuti pachifuwa mulibe mafuta komanso mapuloteni ambiri. Koma muyenera kudya nyama yopanda khungu.

Dzira -Malonda awa amapanga protein komanso mphamvu. Sizithandiza kusadya kwambiri ndikuthandizira njira yolimbana ndi kunenepa kwambiri. Ingokhalani mazira owiritsa m'firiji. Kuti musinthe, gwiritsani ntchito maimelo apupopu mu microwave - osafunikira kutsuka poto ndikugwiritsa ntchito mafuta ochepa.

Nsomba zam'nyanja Muli mapuloteni ambiri. Mitundu yamtengo wapatali kwambiri ndi chum, halibut, trout, herring, nsomba za pinki ndi tuna. Zakudya zofunikira zam'nyanja, makamaka squid. Mwatsatanetsatane, onani nkhani "Kodi ndi nsomba zamtundu wanji zomwe mungadye ndi zolemetsa."

Poyamba, mitundu yambiri ya nsomba imawoneka yamafuta kwambiri. Inde, ali ndi omega-3s ambiri, koma ndiopatsa thanzi mafuta.

Posachedwa, asayansi aku Australia adachita kafukufuku wazaka zasayansi za zotsatira za omega-3 m'thupi. Kwa mwezi umodzi, gulu limodzi la anthu limangokhala kudya zakudya zochepa zopatsa mphamvu. Ndipo gulu lachiwiri la maphunziro nthawi yomweyo lidatenga 6 g yamafuta am'madzi m'mapapu. Zotsatira zake zinali zosangalatsa: Gulu lachiwiri, kuchepa thupi kunali 7.2% kuposa poyamba!

Asayansi adalongosola izi chifukwa chakuti omega-3 imalimbikitsa lipolysis - njira yowotcha mafuta. Mwachilengedwe, mafuta ochulukirapo amawotchedwa, kuwonda kwambiri kumakhala koyenera.

Gulu lazopangidwazi limakhala ndi ulusi wazomera. Thupi limagwiritsa ntchito mphamvu zambiri pokonza, zomwe zimapangitsa kuti achepetse thupi. Kuphatikiza apo, zinthu monga chimanga zimakhala ndi chakudya pang'onopang'ono.

Chifukwa cha "zosakaniza" zodabwitsa ngati izi, zimapereka chodzaza ndi nthawi yayitali. Kuphatikiza apo, mbewu monga chimanga zimakhutitsa thupi ndi zinthu zonse zofunika kwambiri. Kuphatikiza pa mavitamini, zimakhala ndi zinc, selenium, phosphorous, magnesium ndi zinthu zina.

Ndilemba mchenga zomwe zimathandizira kagayidwe:

bulwheat
ngale barele
oats (kupatula ma porridge),
barele
rye
mpunga (ndibwino kudya chakuda, chofiirira kapena chofiyira).

Mlingo wa tsiku ndi tsiku wama chakudya, omwe amachepetsa thupi, amatsimikizika payekhapayekha. Amawerengeredwa motere: 2-3 g pa 1 kg yolemera.

Ngakhale omwe ali ndi mapuloteni zakudya sayenera kupatula chakudya m'thupi. Kukana kwathunthu kokhala ndi zakudya zopatsa mphamvu kumachepetsa kuchepa kwamafuta ndi mapuloteni. Mwachilengedwe, izi sizingathandize kuchepetsa kunenepa. Kumbukirani kuti mafuta ochepa okha omwe samayambitsa kudya madzulo. Bwino kuphika phala m'mawa. Werengani zambiri mulemba "Kodi phala lotani lothandiza kuti muchepetse kunenepa."

NKHANI ZOPHUNZIRA TOPIC:

Masamba olemera kwambiri amapangidwa kuti ataye mapaundi owonjezera. Ndiwo omwe amapanga mavitamini ndi michere yambiri yomwe imayang'anira ntchito za metabolic ndikuthandizira chithokomiro cha chithokomiro.

Zamasamba ambiri amakhala ndi fiber yambiri. Pofuna kugaya chakudya, thupi limagwiritsa ntchito mphamvu zambiri. Inde, ndipo nthawi yochitira izi imatenga nthawi yambiri. Chifukwa chake, nthawi imeneyi adzafuna kudya kwa nthawi yayitali.

Komanso, masamba ambiri amakhala otsika-kalori, ndipo ena okhala ndi zopatsa mphamvu zama calorie ambiri. Izi zikutanthauza kuti thupi limalandira mphamvu zochepa kuchokera kwa iwo kuposa momwe amawonongera chakudya. Chifukwa chake, mafuta samadzisonkhanitsa pamimba ndi m'mbali.

Masamba oterewa ndi abwino kwambiri kuwonda:

tsamba lobiriwira - sipinachi, letesi, kabichi waku China, arugula,
kolifulawa ndi broccoli,
nkhaka, zukini,
katsitsumzukwa ndi udzu winawake
nyemba zobiriwira
kaloti
mpiru
tomato, etc.

Masamba okhala ndi madzi ambiri amakhala makamaka amathandizira kuwonda: zukini, nkhaka, zukini, radishes, ndi zina zambiri. Asayansi anayesa luso la zinthuzi ku Yunivesite ya Tokyo. Amayi omwe menus omwe amakhala ndi masamba otere adawonetsa kuchepa kwa chiwopsezo. Osati popanda chifukwa chilimwe chakudya chosavuta cha nkhaka ndichothandiza kwambiri.

Amakhala ndi mawonekedwe okhathamira kwambiri, chifukwa chomwe amakhala ndi phindu pamimba. Ndipo kuchuluka kwa calorific kwa ambiri aiwo ndikochepa.

Polimbana ndi kunenepa kwambiri, zipatso za malalanje - malalanje, mphesa, pomelo ndi ena - zimathandizira kuti zitheke.

Ali pamndandanda wazakudya zomwe zimawotcha mafuta omwe amawotcha mafuta. Zambiri mu kanemayi:

Zipatso za citrus zimakhala ndi zochepa zama calorie komanso index yotsika ya glycemic. Ngakhale poyerekeza ndi maapulo ndi mapeyala, amakonda kudya kuti muchepetse kunenepa. Amathandizanso kuchepetsa nkhawa pakati pa chakudya.

Kuphatikiza apo, chinanazi ndi chabwino kuchepa thupi. Chipatsochi chili ndi bromelin, enzyme yomwe imaphwanya mapuloteni. Pineapple mulinso zakudya zamafuta, mavitamini, ndi ma organic acid. Muyenera muzidya zatsopano: kuchokera zamzitini ndi shuga wambiri sizothandiza kwenikweni. Inde, ndipo idyani zinanazi mutatha kudya.

Ndi zinthu zina ziti zomwe zimathandiza kuthana ndi kunenepa kwambiri ndizothandiza, werengani nkhani "Mndandanda wazipatso zochepetsa thupi."

Mbewu ndi mtedza

Ma flaxseed adziwonetsa okha mwangwiro. Amakhala ndi omega-3s ndi fiber. Zomwe amamwa zimathandizira kagayidwe kazakudya ndipo zimathandiza kumva mphamvu zambiri komanso mphamvu. Powonjezera Mphamvu Real

Mbewu za Fennel zimawonedwanso kuti ndizopangira mgwirizano. Amathandizira kagayidwe kazakudya ndikuwongolera njira yokumba. Inde, ndipo amachita ngati okodzetsa modekha.

Mukataya thupi, mtedza wa pine ndi wabwino. Ali ndi phytonutrients - zinthu zomwe zimachepetsa chilimbikitso. Chifukwa chake, ngati cholimba cholimba chikuyimbidwa, ingomenyani mtedza wowerengeka.

Mtedza wina umathandiza kuteteza kuyika kwamafuta pamimba ndi m'mbali. Awa ndi ma hazelnuts, ma almond, ma cashews. Werengani zambiri za iwo m'nkhaniyo "Kodi mungadye mtedza wotani mukamachepetsa thupi?"

Wowawasa mkaka

Zakudya izi zimapatsa calcium komanso mapuloteni. Zinthu izi zimathandizira pakupanga minofu ya minofu ndikuthandizira pantchito yogaya chakudya.

Koma izi sizitanthauza zonse zabwino za mkaka wowawasa. Chowonadi ndichakuti ambiri amachepetsa thupi nthawi yomwe mukufuna maswiti. Tchizi cholimba cha rennet chithandiza kuchepetsa mwayi wa kusweka koteroko. Chochita ichi chimakhala ndi amino acid chomwe chimapangitsa kuti mahomoni azisangalalo, endorphin, akhale m'thupi la munthu. Lowetsani kagawo ndi lep

Nayi mndandanda wa owotchera mafuta abwino kwambiri:

yogati (zachilengedwe),
kanyumba tchizi 5-9%,
seramu
biokefir 2.5% mafuta.,
yogati.

Adakhala pa kefir ndikutsegula zakudya, zabwino kwambiri. Ndipo ndikapita pa sitima, ndimatenga mabokosi angapo a malita 0,5 okhala ndi nkhaka ndikupita modekha. Tsiku lotsatira - minus a kilo 🙂

Madzulo, simungathe kudya mkaka wowawasa ngati mukufuna kutaya ma kilos owonjezera. Ngakhale zili ndi zopatsa mphamvu zochepa, zamagulu amtundu wa glycemic ndizambiri. Khalani ndi masamba osakhala bwino.

Zonunkhira ndi zitsamba zoonda

Kuphatikiza zinthu izi kumakupatsani chilimbikitso chowonjezera kulemera. Chifukwa cha iwo, mulandila zowonjezera zachilengedwe zonunkhira.

Kafukufuku akuwonetsa kuti kudya zofunikira za Thermogenic kumatha kukulitsa kagayidwe kanu mpaka 5%. Komanso, zakudya zotere zimachulukitsa moto mpaka 16 peresenti!

Pansipa pali mndandanda wa zonunkhira zotchuka kwambiri.

Tsabola wa Cayenne - Izi zimatha kulimbana ndi kuchepa thupi mwa kuchepetsa mafuta a kalori. Zimathandizanso kuchepetsa minofu ya adipose komanso mafuta ochepa a magazi. Capsaicin yomwe ili ndi tsabola imawunikira ndipo ndi chinthu choziziritsa kukhosi. Imawotha thupi ndipo imakhala ndi phindu pa kagayidwe.

Cinnamon - zonunkhira izi zimatha kufulumizitsa kagayidwe kanu. Amakonzanso shuga. Izi zimapangitsa kukhala nyengo yabwino kwa anthu omwe ali ndi matenda ashuga kapena prediabetes. Kafukufuku waposachedwa awonetsa kuti sinamoni amachepetsa LDL (cholesterol yoyipa) komanso cholesterol yathunthu mwa anthu omwe ali ndi matenda ashuga a 2.

Tsabola wakuda - ili ndi chinthu chotchedwa piperine. Sikuti zimangomupatsanso kukoma kosangalatsa, komanso zimalepheretsa mapangidwe atsopano a mafuta. Pepper imachulukitsanso kukhathamiritsa kwa zakudya zina. Mwachitsanzo, zitsamba, masamba.

Mpiru- Mbewu iyiyokha ili mu banja la masamba opachika. Pamodzi ndi broccoli, kabichi yoyera ndi maluwa a Brussels.

Mbewu za mpiru zikuwonetsedwa kuti zikuwonjezera metabolic ndi 25 peresenti. Izi zikutanthauza kuti muziwotcha ma calorie bwino. Kungokhala supuni 3/5 za kanjere ka mpiru tsiku lililonse kumakuthandizani kuti muwotche zowonjezera 45 pa ola limodzi.

Chi Turmeric - Zonunkhira izi zimapanga maziko a zakudya zambiri zaku India. Curcumin ndi chimodzi mwazinthu zophunziridwa bwino kwambiri zonunkhira izi. Amachepetsa mapangidwe a minofu ya adipose mwa kupondera mitsempha yamagazi yofunikira kuti ipangidwe. Zotsatira za kugwiritsidwa ntchito kwa turmeric, mafuta a subcutaneous amawotchedwa mwachangu.

Ginger - ndi zonunkhira zina zotentha. Imakhala ndi zinthu zotsutsana ndi kutupa ndipo imathandizira kukhazika mtima pansi komanso kutulutsa m'mimba.

Mu pharmacy mutha kugula zophatikizika za phyto zopangidwa ndi mankhwala ofewetsa tuvi tating'onoting'ono. Mndandanda wa tiyi wotchuka kwambiri uli ndi:

Senna
tiyi wa ginger
Kusonkhana kwa ku Tibet
chisokonezo, etc.

Ndinalemba mwatsatanetsatane zakuyenda bwino ndi machitidwe a zakudya munkhaniyi "Zili bwino kumwa tiyi kuti muchepetse kunenepa."

Mafuta Akuwotcha Msuzi

Msuzi wa anyezi umapereka zotsatira zabwino kwambiri. Pazokonzekera zake zitha kugwiritsidwa ntchito anyezi yoyera, yofiirira kapena yagolide. Maolivi ndi batala, thyme, mchere ndi tsabola zimawonjezedwanso pamsuzi. Kuti mumve zambiri, onani msuzi wa anyezi.

Wotchuka pakati msuzi wocheperako komanso udzu winawake. Wokonzedwa kuchokera ku zimayambira za masamba awa. Tomato, anyezi, tsabola wokoma, ndi kabichi yoyera pano akuwonjezedwanso pano. Kuti mupeze pang'onopang'ono njira yophikira chakudya chowotcha ichi, onani nkhani "Momwe Mungapangire Msuzi wa Clery".

Ndikukhulupirira kuti tsopano mutha kutulutsa molondola zinthu zomwe zimathandizira kagayidwe. Gawani izi ndi anzanu powaponyera ulalo wa nkhaniyi. Amvera ku zosintha, padzakhala zambiri zothandiza zochepetsa thupi. Ndikukufunirani zabwino zambiri ndipo tionana posachedwa!

Woyambira kumene ayenera kudziwa chiyani

Kuti muyambe kuchepetsa thupi, muyenera kudziwa zazing'ono zingapo. Makamaka kwa oyamba kumene omwe amangoganiza za ma kilogalamu awo. Choyamba, ndikofunikira kumveketsa zonse, muyenera kulimbikitsidwa kuti musalimbane ndi "Ndikufuna kuchepetsa thupi kuti ndiziwoneka bwino", koma ndi zikhumbo zapadera. Chifukwa chake, muyenera kuganizira zomwe munthu angachite akakhala kuti akuonda.Kodi apita kunyanja m'mwezi umodzi? Kodi ikalowa mu jeans yake zaka zitatu zapitazo, ndikuchotsa mbali zambiri zam'mbali? Chachikulu ndikukhazikitsa cholinga chenicheni.

Zotentha Zamafuta

Osathamangitsa manambala, chifukwa manambala pa sikelo nthawi zina sazindikira zenizeni. Kulemera kutengera madzi omwe mumamwa tsiku latha, nthawi yatsiku. Ndikofunika kuyang'anira ma voliyumu okhala ndi tepi yoyezera. Muyenera kuyendetsa motalikirapo, ngati munthu atha kuchepa thupi molondola. Thupi lomwe limagaidwa ndi mafuta osungidwa limakhala losafunikira kwenikweni, ndipo ngati mupanga zakudya zamagulu, mutha kuchepetsa thupi, koma kuwononga kagayidwe kake.

Masewera mukamachepetsa thupi ndizofunikira kwambiri. Zachidziwikire, ngakhale popanda kupsinjika, mutha kuchepetsa kulemera kokha pa zoperewera za calorie, koma osangokhala ndi zopatsa mphamvu, komanso minyewa idzasungunuka. Ngati mumasewera masewera ndipo osatsatira zakudya zoyenera, munthu adzapeza minofu yambiri, koma kuchuluka ndi kulemera kwake sikungachepe. Zosanjikiza zamafuta zidzatsalira, ndipo ngakhale minofu yomwe ili pansi pake imakulanso.

Tcherani khutu! Simungachepetse kwambiri mafuta ndi chakudya chamafuta, popeza amathandizira pakuchitidwa kwa metabolic, kuchepetsedwa kwawo kumangoipitsa thupi. Amakakamizidwa kuti azitenga mphamvu kuchokera ku mapuloteni kapena mafuta, koma kuvulazidwa chifukwa cha kuchepa thupi kumakhala kwakukulu kwambiri.

Ndi zakudya ziti zomwe zingathandize kufulumizitsa metabolism, kuwotcha mafuta ndikulimbikitsa kuchepa thupi?

Moni, alendo anga okondedwa a blog. Mukufuna kuchepetsa kukula kwanu mu masabata awiri? Mukungofunika kudziwa zakudya zomwe zimawotcha mafuta ndikulimbikitsa kunenepa. Kuti ma metabolism asachedwe, timayambitsa zizolowezi zatsopano zodya zakudya. Munkhaniyi ndikuwuzani zomwe ndizomwe zimathandizira.

Cholinga chanu ndi kudya kuchokera ku gramu ya 0,5 mpaka 1 ya protein iliyonse pa kulemera konse. Chulukitsani zakudya zanu ndi nyama yokonda, nkhuku, nsomba ndi mazira kuti muchepetse thupi msanga.

Nyama yankhuku - Mitundu yolimba imakonda izi. Chowonadi ndi chakuti pachifuwa mulibe mafuta komanso mapuloteni ambiri. Koma muyenera kudya nyama yopanda khungu.

Poyamba, mitundu yambiri ya nsomba imawoneka yamafuta kwambiri. Inde, ali ndi omega-3s ambiri, koma ndiopatsa thanzi mafuta.

Asayansi adalongosola izi chifukwa chakuti omega-3 imalimbikitsa lipolysis - njira yowotcha mafuta. Mwachilengedwe, mafuta ochulukirapo amawotchedwa, kuwonda kwambiri kumakhala koyenera.

Ndilemba mchenga zomwe zimathandizira kagayidwe:

bulwheat
ngale barele
oats (kupatula ma porridge),
barele
rye
mpunga (ndibwino kudya chakuda, chofiirira kapena chofiyira).

Mlingo wa tsiku ndi tsiku wama chakudya, omwe amachepetsa thupi, amatsimikizika payekhapayekha. Amawerengeredwa motere: 2-3 g pa 1 kg yolemera.

Masamba oterewa ndi abwino kwambiri kuwonda:

tsamba lobiriwira - sipinachi, letesi, kabichi waku China, arugula,
kolifulawa ndi broccoli,
nkhaka, zukini,
katsitsumzukwa ndi udzu winawake
nyemba zobiriwira
kaloti
mpiru
tomato, etc.

Masamba okhala ndi madzi ambiri amakhala makamaka amathandizira kuwonda: zukini, nkhaka, zukini, radishes, ndi zina zambiri. Asayansi anayesa luso la zinthuzi ku Yunivesite ya Tokyo. Amayi omwe menus omwe amakhala ndi masamba otere adawonetsa kuchepa kwa chiwopsezo. Osati popanda chifukwa chilimwe chakudya chosavuta cha nkhaka ndichothandiza kwambiri.

Amakhala ndi mawonekedwe okhathamira kwambiri, chifukwa chomwe amakhala ndi phindu pamimba. Ndipo kuchuluka kwa calorific kwa ambiri aiwo ndikochepa.

Polimbana ndi kunenepa kwambiri, zipatso za malalanje - malalanje, mphesa, pomelo ndi ena - zimathandizira kuti zitheke.

Ali pamndandanda wazakudya zomwe zimawotcha mafuta omwe amawotcha mafuta. Zambiri mu kanemayi:

Ndi zinthu zina ziti zomwe zimathandiza kuthana ndi kunenepa kwambiri ndizothandiza, werengani nkhani "Mndandanda wazipatso zochepetsa thupi."

Ma flaxseed adziwonetsa okha mwangwiro. Amakhala ndi omega-3s ndi fiber. Zomwe amamwa zimathandizira kagayidwe kazakudya ndipo zimathandiza kumva mphamvu zambiri komanso mphamvu. Mphamvu yeniyeni

Mbewu za Fennel zimawonedwanso kuti ndizopangira mgwirizano. Amathandizira kagayidwe kazakudya ndikuwongolera njira yokumba. Inde, ndipo amachita ngati okodzetsa modekha.

Mukataya thupi, mtedza wa pine ndi wabwino. Ali ndi phytonutrients - zinthu zomwe zimachepetsa chilimbikitso. Chifukwa chake, ngati cholimba cholimba chikuyimbidwa, ingomenyani mtedza wowerengeka.

Mtedza wina umathandiza kuteteza kuyika kwamafuta pamimba ndi m'mbali.Awa ndi ma hazelnuts, ma almond, ma cashews. Werengani zambiri za iwo m'nkhaniyo "Kodi mungadye mtedza wotani mukamachepetsa thupi?"

Zakudya izi zimapatsa calcium komanso mapuloteni. Zinthu izi zimathandizira pakupanga minofu ya minofu ndikuthandizira pantchito yogaya chakudya.

Nayi mndandanda wa owotchera mafuta abwino kwambiri:

yogati (zachilengedwe),
kanyumba tchizi 5-9%,
seramu
biokefir 2.5% mafuta.,
yogati.

Adakhala pa kefir ndikutsegula zakudya, zabwino kwambiri. Ndipo ndikapita pa sitima, ndimatenga mabokosi angapo a malita 0,5 okhala ndi nkhaka ndikupita modekha. Tsiku lotsatira - minus a kilo 🙂

Kuphatikiza zinthu izi kumakupatsani chilimbikitso chowonjezera kulemera. Chifukwa cha iwo, mulandila zowonjezera zachilengedwe zonunkhira.

Kafukufuku akuwonetsa kuti kudya zofunikira za Thermogenic kumatha kukulitsa kagayidwe kanu mpaka 5%. Komanso, zakudya zotere zimachulukitsa moto mpaka 16 peresenti!

Pansipa pali mndandanda wa zonunkhira zotchuka kwambiri.

Mpiru- Mbewu iyiyokha ili mu banja la masamba opachika. Pamodzi ndi broccoli, kabichi yoyera ndi maluwa a Brussels.

Ginger - ndi zonunkhira zina zotentha. Imakhala ndi zinthu zotsutsana ndi kutupa ndipo imathandizira kukhazika mtima pansi komanso kutulutsa m'mimba.

Mu pharmacy mutha kugula zophatikizika za phyto zopangidwa ndi mankhwala ofewetsa tuvi tating'onoting'ono. Mndandanda wa tiyi wotchuka kwambiri uli ndi:

Senna
tiyi wa ginger
Kusonkhana kwa ku Tibet
chisokonezo, etc.

Ndinalemba mwatsatanetsatane zakuyenda bwino ndi machitidwe a zakudya munkhaniyi "Zili bwino kumwa tiyi kuti muchepetse kunenepa."

Wotchuka pakati msuzi wocheperako komanso udzu winawake. Wokonzedwa kuchokera ku zimayambira za masamba awa.Tomato, anyezi, tsabola wokoma, ndi kabichi yoyera pano akuwonjezedwanso pano. Kuti mupeze pang'onopang'ono njira yophikira chakudya chowotcha ichi, onani nkhani "Momwe Mungapangire Msuzi wa Clery".

Zopangira 20 Zapamwamba Zopsa ndi Ma Metabolic

Monga mukudziwa, kuti muwoneke zana limodzi, choyambirira, muyenera kunena zabwino kwa mapaundi owonjezera. Chiwerengero chachikulu cha zakudya zamitundu mitundu zimatipatsa njira zothanirana ndi kunenepa kwambiri, zomwe zimafunikira mphamvu yayikulu ndikuwopseza kuti mulibe kirediti kadi ndi chikwama. Kodi pali panacea yomwe imapereka mgwirizano popanda kudzipereka kwambiri? Tsoka ilo, mawu odziwika kuti "kukongola kumafunikira kudzipereka" sanachotsedwepo, ndipo popanda kuchita masewera olimbitsa thupi sikungatheke kuchepetsa thupi mwakuyenera komanso moyenera.

Komabe, sayansi siyimayima, ndipo asayansi akupeza njira zatsopano zothanirana ndi kunenepa kwambiri. Njira imodzi yochepetsera thupi ndiyo kudya zakudya - owotcha mafuta.

1. Zinthu zamkaka.

Zinthu zopangidwa mkaka (kupatula mkaka) zimachulukitsa kuchuluka kwa ma calcitriol m'thupi, omwe amakakamiza maselo kutentha mafuta. Zinthu zamkaka zamafuta ochepa: yogati, kefir, tchizi chanyumba, yogati - malinga ndi akatswiri, zingakuthandizeni kuchepetsa thupi komanso kuchepetsa kuchuluka kwa mafuta omwe angobowedwa kumene. Whey imakhala ndi mapuloteni amkaka apamwamba kwambiri, othamangitsira mafuta kagayidwe. Zimathandizira pakumwa mafuta ochulukirapo kuti athe kulipira mphamvu yogwiritsa ntchito thupi.

2. Ginger.

Ginger amatanthauza zakudya zomwe zimatchedwa "zotentha". Amapereka katulutsidwe kabwino ndi magazi m'mimba, potithandizira kufulumizitsa kagayidwe m'thupi. Chifukwa cha kuchuluka kwamafuta ofunikira, ginger amathandizira kagayidwe kazomwe kamapangitsa kuti mafuta azikhala mofulumira. Kuphatikiza apo, ginger amakhala bwino pakhungu.

3. Kabichi.

White kabichi, kolifulawa, broccoli amathandizira mosalekeza polimbana ndi kunenepa kwambiri. White kabichi imagwira ntchito ngati burashi m'thupi, ndikuyeretsa poizoni. Broccoli ndi nkhokwe ya mavitamini ndi michere. Yoyamba ndi indole-3-carbinol, yomwe imasinthasintha kusinthana kwa estrogen - mahomoni ogonana achikazi. Cauliflower ali m'malo achiwiri pambuyo pa broccoli mu mavitamini. Kabichi ndi mankhwala otsika kalori, chifukwa chake amathanso kudya popanda zoletsa.

4. Nkhaka.

Ziphuphu ndi njira yabwino yochepetsera thupi, komabe, monga zinthu zina zambiri zam'mera, zimapangidwa munthawi yake ndipo zimapindula kwambiri panthawi yakukula kwawo. Amavomerezedwa kuti azidyedwa pamalo okhwima, zipatso zikadali zazing'ono, zolimba, zakudimba, ndipo mbewuzo sizinakhazikike kwathunthu. Ngati ndi kotheka, masamba a nkhaka samasalazidwa, chifukwa ndi momwe mavitamini ndi michere yambiri amathandizira. Ziphuphu zimakhala ndi diuretic thupi la munthu, zomwe zimaphatikizidwa ndi zopatsa mphamvu zopatsa mphamvu, zimawapangitsa kukhala chinthu chofunikira kwambiri pakudyetsa anthu omwe akuvutika ndi kunenepa kwambiri.

5. Cinnamon.

Izi zonunkhira zimagwiritsidwa ntchito polimbana ndi kunenepa kwambiri posachedwapa, koma zidakhazikitsa kale njira yabwino yothetsera mafuta. Cinnamon amachepetsa shuga m'magazi, potero amachepetsa kuchuluka kwa mafuta. Mutha kuwonjezera sinamoni ku tiyi, khofi, kefir, ndipo ngati mugwiritsa ntchito chakumwa kuchokera ku supuni ya ½ ya sinamoni, yophika ndi madzi otentha ndi supuni 1 ya uchi, ndiye kuti mafuta amangosungunuka.

6. Mphesa.

Zakudya za mphesa si nthano chabe.Ofufuzawo ku Chipatala cha Micps adapeza kuti iwo omwe amadya theka la mphesa pamasabata 12 adataya pafupifupi 1.5 kg. Chifukwa cha mphamvu zake zamankhwala, zipatsozi, zomwe zimakhala ndi vitamini C, zimachepetsa kuchuluka kwa insulin, zomwe zimapangitsa kuti muchepetse kunenepa.

7. Tiyi yobiriwira.

Wopha mafuta wamphamvu kwambiri ndi tiyi wobiriwira. Kafukufuku akuwonetsa kuti tiyi wobiriwira amathandizira kagayidwe ndipo amatha kuthandizira kuchepetsa thupi. Tiyiyi imathandizanso kuti munthu azisinthasintha ndipo imatha kukhala ndi zinthu zotsutsana ndi carcinogenic komanso imathandizanso kupewa matenda a mtima. Ichi ndi chakumwa chaufashoni pakati pa nyenyezi. Muli ndere yambiri ya caffeine achilengedwe, yomwe imathandizira kagayidwe kachakudya m'thupi ndi 15-20%. Tiyi yobiriwira imangotulutsa mafuta, osati mafuta ochepa, komanso mafuta owopsa kwambiri. Kumwera makapu atatu a tiyi wobiriwira tsiku lililonse, ngakhale munthu wonenepa kwambiri amachepa.

8. Madzi.

9. Rabulosi.

Masamba okhala ndi michere yamafuta omwe amathandizira kuthana ndi mafuta. Hafu ya kapu ya rasipiberi, yodyedwa theka la ola musanadye chakudya, imathandizira m'mimba kuthana ndi phwando labwino. Mabulosi awa amafulumizitsa kagayidwe. Kuphatikiza apo, magalamu 100 a rasipiberi ali ndi zopatsa mphamvu 44 zokha.

10. Mpiru.

Mpiru imathandizira kubisalira kwa madzi am'mimba ndikuwongolera magwiridwe antchito am'mimba.

11. Malalanje.

Ndani adanena kuti zakudya zopsereza zamafuta ndizachakudya komanso zowononga? Orange imodzi "imalemera" zopatsa mphamvu 70-90 zokha. Ndipo koposa zonse, chipatsochi chitatha kumatha pafupifupi maola anayi.

12. Maamondi.

40% yokha yamafuta omwe amapezeka mu ma amondi amfewe. 60% yotsalayo imasiya thupi, osadutsa magawo a cleavage ndi mayamwidwe. Ndiye kuti, ma almond mumadzaza ndipo nthawi yomweyo simusiya ma calories osafunikira.

13. Horseradish.

Ma Enzymes opezeka muzu wa horseradish amathandizira kuti mafuta ayake. Kukongoletsa nsomba ndi nyama mbale.

14. Nyemba.

Ma legamu ndi gwero lamapuloteni azamasamba, lofunikira kwambiri thupi lathu. Mapuloteni enieniwo amakhala ndi metabolic, zomwe zimapangitsa kuti asatenthe kutentha maselo amafuta. Mwanjira ina, kuti timadzire mapuloteni, thupi limagwiritsa ntchito mphamvu zambiri, zomwe zimatengera zamafuta ake omwe. Othandizira pachipatala amalimbikitsa kugwiritsa ntchito nyemba m'malo mwa mbale yam'mbali kapena kuwonjezera pa saladi.

15. Mkaka Wa Coconut.

Mkaka wa kokonati uli ndi mafuta omwe amafulumira kagayidwe.

16. Chinanazi.

Mankhwala a chinanazi amakhala ndi enzyme ya bromelain, yomwe mpaka pano idawoneka ngati yotentha yamafuta ndipo yakhala ikutsatsa malonda kwambiri pazinthu zomwe zimathandiza kuthana ndi kunenepa. Tsoka ilo, asayansi apeza kuti mothandizidwa ndi madzi am'mimba, imataya michere yake. Komabe, chinanazi chimakongoletsa chimbudzi ndipo chimachepetsa njala.

17. Papaya.

Papaya ilinso ndi ma enzymes omwe amachititsa lipids ndikuphwanya mapuloteni. Komabe, kudya kwa papaya sizikumveka, chifukwa ma enzyme amataya ntchito patatha maola awiri atatha kumeza. Kuti mupeze kufunika, papaya uyenera kudyedwa nthawi yomweyo musanadye, chakudya kapena pambuyo pake.

18. Vinyo wofiila.

Vinyo wofiira amakhala ndi yogwira pophika resveratrol, yomwe imalimbikitsa kupanga mapuloteni omwe amatchinga ma cell muma cell. Resveratrol imathandizira kugwetsa mafuta ndikuchepetsa kupanga mafuta atsopano a thupi. Chosakaniza chodabwitsachi ndi mbali ya khungu la mphesa ndivinjiro yoyera, koma mu zinthu izi zimapangika mwachangu ndipo zimakhala zosagwira. Vinyo wofiira ndiwopadera yemwe amawotcha mafuta ogwira mtima, komabe, monga mowa uliwonse, amayenera kumamwa pang'ono. Hafu yagalasi la vinyo wofiira patsiku imakupatsirani zotsatirazi zabwino mthupi.

19. Maapulo ndi mapeyala.

Amayi onenepa kwambiri omwe amadya maapulo atatu ang'onoang'ono kapena mapeyala patsiku amachepetsa thupi pazakudya zochepa zopatsa mphamvu poyerekeza ndi omwe sanawonjezere zipatso pazakudya zawo. Awa ndi mawu omaliza ofufuza ochokera ku Rio de Janeiro State University. Omwe ankadya masamba nthawi zambiri ankadya zopatsa mphamvu zochepa. Chifukwa chake, nthawi ina mukafuna maswiti, tengani zochepetsera izi, komwe mumakhala CHIKWANGWANI chambiri. Mumva kukhathamira komanso kudya zochepa.

20. Oatmeal.

Thandizo labwino lopopera la mafuta osungunuka (7 g pa kutumikiridwa m'mikapu iwiri). Amapatsa kumverera kwathunthu komanso mphamvu zofunika kuchita zolimbitsa thupi.

Zogulitsa - owotcha mafuta - othandizira athu pakulimbana ndi kunenepa kwambiri, koma tisaiwale kuti palibe chinthu chimodzi chogulitsa chakudya chomwe chitha kuthana ndi mafuta opanda thupi komanso kudya mokwanira ndi masewera olimbitsa thupi.

Chakudyacho chimaphatikizapo zakudya zomwe zimawotcha mafuta kuti muchepetse thupi msanga. Chomwe chimapangitsa kuti zinthu izi zitheke ndi kudziwonongeranso kwama cell mafuta mukamadya.

Ngati mukufuna kuchepetsa thupi, ndiye kuti muphunzire chowonadi chosavuta: kufa ndi njala sikungapulumutse zinthu. Kukana chakudya kumayambitsa kupsinjika ndikuchepetsa njira ya metabolic. Chifukwa chake, pakuchepetsa thupi, simuyenera kudziletsa pakudya. Ndikwabwino kusinthitsa zakudya zama kalori ambiri ndi zakudya zamafuta ochepa.

Zinthu zomwe zimawotcha mafuta zimakhala ndi zochepa zama calorie ndipo zimathandizira kagayidwe, zimayambitsa njira yodziwonongera mafuta ndi thupi. Muli zinthu zomwe zimapangitsa kuti mahomoni azikula. Mahomoni, mafuta owotcha, amawasanduliza mphamvu, yomwe imagwiritsanso ntchito kukonzanso maselo.

Zinthu zomwe zimawotcha mafuta zimakhala ndi kapangidwe kake kotero kuti thupi limayenera kugwiritsa ntchito mphamvu yayitali pakulowetsa, kugwiritsa ntchito zopatsa mphamvu.

Ndi kumwa pafupipafupi, mafutawo amayamba kuwonda pang'onopang'ono, kulemera kwake kukuchepa, njira yochepetsera thupi imayendetsedwa. Osangofunika kupanga zakudya kuchokera ku zakudya zopsereza zamafuta, kudalira mphamvu yakuchepetsa thupi. Mumathawa chiopsezo cha kuwononga m'mimba mwanu, ndipo simungakhale wokhoza kudya chakudya chotere kwa nthawi yayitali.

Ndi zakudya ziti zomwe zimawotcha mafuta? Zinthu zopsa mafuta zimagwera m'magulu angapo: zipatso, masamba, zonunkhira, mtedza, mkaka ndi tiyi.

Mphesa, monga msuzi wa mphesa, umatsitsa insulini ndipo, chifukwa chake, umathetsa njala. Mafuta amawotcha bwino kuchokera ku mphesa ndipo njira yochepetsera thupi imayambitsa. Ndikokwanira kudya theka la chipatso ichi tsiku lililonse, ndipo pakatha milungu ingapo ma kilogalamu awiri amachoka mosavomerezeka.

Pafupifupi zipatso zonse za malalanje zimathandizira njira zama metabolic mthupi ndipo zimathandizira kuchepetsa thupi.

Chinanazi -Pali chikhulupiriro chofala kuti chili ndi zinthu zomwe zimayaka mafuta. Inde, chipatsochi chimakhala ndi bromelain, chomwe chimalimbikitsa kufalikira kwamapuloteni omwe amapanga ma amino acid omwe amathandizira kugwetsa mafuta. Osatsamira chinanazi kwa iwo omwe ali ndi matenda am'mimba.

Kiwi - imakhala ndi ma enzymes apadera omwe amathandizira kuti mafuta amthupi asokonekera. Imakonzekeretsa thupi ndi zinthu zina zofunikira, kuwongolera kuthamanga kwa magazi, kuthandiza ndi kutentha kwa mtima.

Maapulo ndi mapeyala khalani ndi kalori yotsika kwambiri pakati pa zipatso. Ndikofunika kudya maapulo awiri kapena atatu ndipo kumverera kwanjala kumakusiyirani nthawi yayitali. Itha kugwiritsidwa ntchito onse mu mawonekedwe osaphika, ndipo mwanjira ya timadziti, mbatata yosenda. Maapulo amaphika mu uvuni.

Zipatso ndizofunikira kwambiri patebulo lomwe limachepetsa thupi. Mwachitsanzo, rasipiberi ndi mabulosi abulu amawononga mafuta. Mulinso ma antioxidants ochuluka, kuthandiza kukhalabe khungu launyamata.

Nkhaka - Njira yothandiza yolimbana ndi kunenepa kwambiri.Ubwino wakudya nkhaka ukhoza kumamveka pokhapokha nthawi yakucha, pomwe kuchuluka kwa fiber mu masamba. Madzi okhala ndi nkhaka amapaka ziphe ndi poizoni. Amasiyana mu diuretic kwenikweni ndi otsika kalori, chifukwa omwe amakhala adani enieni onenepa kwambiri.

Selari - ili ndi fiber yambiri, imathandizira kagayidwe kazinthu ndikuyambitsa njira yochepetsera kunenepa. Kuwonongeka kwamafuta kumayendetsedwa bwino ndi kabichi ndi saladi ya udzu winawake.

Mkaka wamafuta ochepa, kefir (nonfat) -chakudya chomwe chimakhala ndi zotsatirapo zake pakuchepetsa thupi. Zinthu zamkaka ziyenera kudyedwa tsiku lililonse pang'ono: makapu awiri amkaka kapena kefir patsiku.

Zinthu zamkaka zimayendetsa kagayidwe m'thupi, kukonza microflora yamatumbo ndikukwaniritsa njala.

Tchizi tchizi (chopanda mafuta) ndi yogati (osapitirira 1.5%)) - imakhala ndi puloteni yokugaya yomwe thupi limagwiritsa ntchito kuchuluka kwa zopatsa mphamvu. Chifukwa chake, ntchito yogwiritsa ntchito kuchepetsa thupi imayamba. Yesani kukwapula tchizi chopanda mafuta ndi mafuta pang'ono am'madzi. Mumalandira kirimu wowerengeka, mutha kumayambitsa kumawosewera m'mawa uliwonse.

Chillies ofiira otentha - Amawotcha mafuta mwangwiro, koma akuwonetsedwa kwa iwo okha omwe amatha kudzitamandira ndi thanzi labwino. Onjezani tsabola mosamala kuzakudya zanu, chifukwa zimakulitsa kutentha kwa thupi lanu kwakanthawi kochepa.

Cinnamon - Posachedwa, adayamba kugwiritsa ntchito ngati mafuta owotchera mafuta. Imachepetsa kuchuluka kwa shuga m'magazi ndikuchepetsa kwambiri kuyamwa kwamafuta, ndipo mafuta omwe alipo amawotchedwa mwachangu. Onjezani ku kefir kapena tiyi.

Ginger (muzu) - umaphwanya mafuta ndikuchotsa poizoni ndi poizoni. Mutha kupanga tiyi ndi ginger. Muzu wa ginger umafunika kudula mutizidutswa tating'ono kapena grated, kuyika tiyi, womwe mumazolowera. Zothandiza pakugaya. Thupi limatsukidwa.

Mpiru - imachulukitsa kuchuluka kwa mbewa ya m'mimba, imathandizira kuwonongeka kwa mafuta. Pakudya kwakanthawi kochepa, kutentha kwa thupi kwa munthu kumatha kuchuluka.

Tiyi yobiriwira - ili ndi zinthu zake zomwe zimayaka mafuta. Ndi antioxidant, imatsitsa ndipo imathandizira kagayidwe m'thupi. Anthu aku Asia amamwa makapu anayi a tiyi wobiriwira tsiku lililonse, akukhulupirira kuti mulingo wotere mafuta owotcha amawonekera kwambiri. Itha kuchepetsedwa ndi mkaka (wopanda mafuta) - kuti mukhale ndi zotsatira zabwino.

Maamondi - mtedza, womwe umadziwika ndi mafuta ambiri, umakhala ndi phindu pa kuyambitsa kuwonda. Muli calcium, mafuta acid, chitsulo ndi phosphorous. Tsiku limakwanitsa kudya zosaposa 30 g za ma amondi (pafupifupi 23 mtedza).

Pine mtedza - ili ndi C17H31COOH linoleic acid, yomwe imachepetsa chilimbikitso. Amasiyana ndi mitundu ina ya mtedza mu kuchuluka kwamapuloteni ambiri momwe amapangira.

Maponda - Imathandizira kagayidwe ndi kuphwanya mafuta. Zothandiza pazakudya zazitali tsiku lonse. Osamadya mtedza woposa 50 g pa tsiku (pafupifupi zidutswa 10-12).

Musaiwale phindu la mitundu yochepa yamafuta ndi nsomba. Zotsirizirazi zimakhala ndi ayodini yambiri komanso omega-3. Zakudya zopangidwa ndi nsomba zam'madzi ndizothandiza pa kuthana ndi mafuta. Nyama yamafuta ochepa ndiyothandiza kwambiri kupangira mapuloteni, omwe thupi limagwiritsa ntchito mphamvu zambiri pakugaya.

Kodi zakudya zamafuta ziyenera kukhala chiyani? Zosankha za munthu amene akufuna kuchepetsa thupi ziyenera kukhala zomvekera bwino. Kamodzi pa sabata, konzani zokweza masiku omwe mungathe kumamatira ku zakudya za mono. Yesetsani kupanga menyu tsiku ndi tsiku pogwiritsa ntchito zakudya zopsereza mafuta, kotero kuti kuchepa thupi sikuwonongeka, muyenera kudya moyenera.

Zakudya zamafuta owotcha zimadyedwa tsiku lonse, koma kwambiri pambuyo chakudya chamadzulo, pakakhala kuchepa kwa kayendedwe ka metabolic. Ngati chakudya cham'mawa chinali chokoma, ndiye kuti nthawi yamadzulo mumatha kumwa tiyi pamasamba, idyani masamba ophweka kapena saladi wa zipatso. M'mawa mutha kudya granola, tchizi tchizi, phala.

Zakudya zamafuta oyaka ziyenera kukhala ndi zakudya zochepa "zovulaza". Mwachitsanzo, mchere umakhudza kwambiri njira yochepetsera thupi. Chepetsani kudya kwake ndipo mapindu ake azakudya zabwino azikula kwambiri.

Mbale imodzi imatha kuphatikiza zinthu zingapo ndi mafuta oyaka.

Yesani kabichi ochepera kalori komanso saladi wa nkhaka wokometsedwa ndi viniga wa apulo. Zipatso ndi zipatso zamasamba zokhala ndi zinthu zambiri zopaka mafuta zimathandizira kuchepetsa. Zitha kukonzedwa kuchokera ku zipatso kapena ndiwo zamasamba zilizonse zomwe zimapangitsa kuti mafuta ayake. Mutha kupanga tchuthi chokoma cha rasipiberi ndi mkaka wokhala ndi mafuta ochepa.

Dreval A.V. Matenda a shuga. Buku lofotokozera za Pharmacological, Eksmo -, 2011. - 556 c.
Akhmanov M. Matenda a shuga muukalamba. St. Petersburg, yosindikiza nyumba "Nevsky Prospect", 2000-2002, masamba 179, kufalitsidwa konsekonse kwa makope 77,000.
Kazmin V.D. Chithandizo cha matenda a shuga ndi wowerengeka azitsamba. Rostov-on-Don, Nyumba Yofalitsa ya Vladis, 2001, masamba 63, kufalitsa 20,000.
Olga Aleksandrovna Zhuravleva, Olga Anatolyevna Koshelskaya und Rostislav Sergeevich Karpov Wophatikiza mankhwala othandizira odwala omwe ali ndi matenda a shuga: monograph. , LAP Lambert Academic Publishing - M., 2014 .-- 128 p.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwa zaka zoposa 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka patsamba lino kuti athetse zovuta koma osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusaitiyi, kufunsana ndi akatswiri ndizofunikira nthawi zonse.

Zotentha Zamafuta

Inde, muyenera kumvetsetsa kuti palibe chakudya choterocho, kudya chomwe mopanda malire, mutha kuchepetsa thupi. Koma pali zakudya zomwe zingathandize kuti musamve njala komanso kuti musamwe mafuta owonjezera. Kupatula apo, athandizira kufulumizitsa kagayidwe, kamene kamathandizira kwambiri kuchepa kwamafuta kwambiri.

Zinthu Zopanga ndi Chotentha

Tsopano tiwunika zomwe zakudya zimawotcha mafuta ndikuthandizira kuchepa kwa thupi pokhuta thupi ndi zinthu zofunikira komanso kufulumizitsa kagayidwe.

Kodi ndi chipatso kapena ndiwo zamasamba? Kodi izi zilibe tanthauzo? Zomwe mukufunikira kudziwa kuti tomato ali ndi zinthu zambiri zofunikira, amathandiza kuti achepetse thupi komanso asazipezenso. Amakhala ndi ma calorie otsika, ndipo nthawi yomweyo amapereka mawonekedwe akumphumphu, okhala ndi CHIKWANGWANI, chomwe chimakupatsani mwayi wosuntha.

Monga chakudya chabwino chilichonse, tomato samangokuthandizani kuti muchepetse thupi. Kafukufuku akuwonetsa kuti lycopene imakhala ndi ma antioxidants omwe amathandiza kwambiri pochiza matenda ambiri. Nthawi ina m'sitolo, musaiwale kuyika tomato mu dengu.

Wokhala ndi vitamini C, malalanje amathandizira kuti thupi lanu lizigwira ntchito moyenera, koma ngati mukufuna kuchepetsa thupi, musaiwale kuti malalanje amakhala ndi shuga. Simungachokere ku izi, zimakhala ndi shuga wambiri, yemwe amatha kukhala mafuta, osatenthedwa. Koma ndizochepa ma calories, ndipo fiber imathandizira kuyang'anira kuchuluka kwa shuga.

Kuti muthandize malalanje kuchepa, gwiritseni ntchito pang'ono, komanso mukukwaniritsa zosowa zanu za maswiti ndi malalanje.

Oatmeal

Ngakhale othandizira Zakudya za Paleo sangavomereze, ena ambiri anganene kuti oatmeal amachepetsa thupi chifukwa ulusi womwe umakhala ndi iwo umathandizira kagayidwe kazakudya ndipo umakuthandizani kuti muzimva kutalika. Aliyense, kuyambira pa mayi Hutson mpaka madotolo, amati chiyambi chabwino kwambiri patsiku lanu ndikupezeka ndi chakudya cham'mawa.

Ma antioxidants ndi michere ina imapangitsa kukhala kusankha koyenera, osati kungopanga fayilo. Oatmeal ndi chida chabwino kwambiri kwa iwo amene akufuna kutsitsa cholesterol yawo.

Mukamayesetsa kuchepetsa kunenepa, sikofunikira kudya zakudya zopanda mchere. Yakwana nthawi yoyesa zokolola zochokera kumaiko osiyanasiyana. Ambiri aiwo ali ndi katundu wodyetsa thupi yemwe amathandizira kagayidwe, kuphatikiza apo, zakudya zomwe zimakonzedwa bwino ndi zonunkhira zimafanana ndi mbale zochokera ku malo odyera.

Zina mwazitsanzo: Mbewu ya mpiru imabwezeretsa chakudya chanu ndikufulumizitsa kagayidwe, ginger amayamba kukola. Ginseng apereka mphamvu, ndipo tsabola wakuda amathandizira kutentha ma calories. Kodi mumakonda zakudya zaku India? Turmeric imawotanso mafuta owonjezera.

Mbatata Yabwino (Mbatata Wabwino)

Oprah amakonda mbatata yokoma ndipo amakhulupirira kuti kamodzi, chifukwa chamtundu wina, adachepa. Koma kodi mutha kuchepa thupi posintha mbatata zophika ndi "m'bale" wawo wokoma? Ndikusintha kuti mbatata zotsekemera ndizabwino kwa owadya chifukwa zimakhala ndi zopatsa mphamvu zochepa komanso zimapereka chokwanira.

Ngati mumakonda mbatata, mbatata yabwino imatha kukhala chinthu chabwino kwambiri chomwe simuyenera kupewa panthawi ya chakudya, mutha kusintha mbatata wamba ndi izo. Mbatata yokhala ndi fiber, vitamini C, potaziyamu, ndi vitamini B6.

Ndikosavuta kuganiza kuti mukamadya apulo, ndiye kuti mukuchepetsa thupi. Ndiwotsekemera kwambiri kotero kuti amatha kuthana ndi kulakalaka kwa maswiti - ndizosavuta kumvetsetsa chifukwa chake ali gawo la zakudya zambiri. Maapulo sachepa mu ma calories, mafuta, ndi sodium. Koma ali ndi mitundu yambiri ya fiber.

CHIKWANGWANI chimapereka kukhumudwa, ndipo chimakupatsani mwayi woti musamapange zakudya pakati pa chakudya. Zimathandizanso kukonza chimbudzi. Thungani maapulowo bwino, ndipo mugule achilengedwe kuti muwasiyire masamba.

Ichi ndi chimodzi mwazinthu zomwe zimapangidwa muzakudya zilizonse zomwe zilipo. Mtedza umaphatikizidwa ndi zakudya zamasamba ndi otsatira Paleo, ndipo kuyesayesa kuyenera kupezedwa kuti mupeze zakudya zomwe sizingakhale ndi mtedza. Zitha kudyedwa zosaphika, ndipo zopaka zing'onozing'ono, zopangira zachilengedwe, ma almond, kapena ma pecan zimatha kugwira ntchito ngati chakudya chotsekemera ndikukupatsitsani kumva kuti mukusangalala kwa maola angapo kapena kupitilira apo.

Ngati simumakonda kudya mtedza padera, yesani kuwaza ndi kuwaza ndi kosi yayikulu kapena mbale yam'mbali. Mumatulutsanso michere ndikumvetsetsa kununkhira bwino kwa mbale.

Mkulu wakale kwambiri wa quinoa, yemwe kale anali wodziwika bwino kwa anthu ochokera ku masamba Mapindu ake akusintha kuchokera ku zakudya zama calorie apamwamba monga mpunga ndi mbatata kupita ku quinoa. Mukalandiranso chilichonse kuchokera ku chakudya ndi bonasi yowonjezera muma mavitamini omwe ali mu quinoa.

Ngati simunayesere chikhalidwe ichi, mukuyembekezera chiyani? Quinoa imakuthandizani kuti muzimva kuti ndinu okwanira, ndi ochepa ma calories, komanso ilinso ndi index yotsika ya glycemic. Ndipo ichi ndi kuphatikiza!

Nyemba ndi zina za Zakudya Zina za Maola anayi. Amayamikiridwa chifukwa chokhoza kuyang'anira shuga wamagazi ndikuwongolera chimbudzi chifukwa cha zomwe zimakhala ndi fiber. Yesani kuwonjezera chisa cha nyemba zakuda ngati chakudya cham'tsogolo pachakudya chanu chotsatira, makamaka ngati chitha kusintha zakudya zomwe zili ndi zakudya zambiri, monga mkate kapena mpunga. Malo odyera ambiri amagwiritsa ntchito nyemba zakuda monga mbale yodyera, ndi njira yabwino yothetsera omwe amapita kokayenda ndi anzawo ndipo safuna kuwonetsa zomwe zili pachakudya.

Woyera dzira

Pali mikangano yozungulira mazira: ma gurus ena amati ma yolks ndi osavulaza, ena ambiri amati pakuchepetsa thupi, azungu azizilombo amayenera kukondedwa. Kodi mkangano udachokera kuti? Mazira ndi gwero labwino la mapuloteni, ndipo chopunthwitsa ndikuti mafuta ndi cholesterol zomwe zili mu yolks ndizoyenera kudya.

Osamaika pachiwopsezo pakudya ma yolks ndikupeza phindu la mapuloteni osadandaula ndi zoopsa za yolk.Kulemera kwanu kufika pazomwe mukufuna, mutha kuwabwezeretsa kuzakudya zanu ndikudya mapuloteni ndi ma yolks chimodzimodzi.

Palibe chifukwa chokhala pachakudya chosawoneka bwino cha mphesa kuti mupindule nacho, koma kwa anthu ambiri, zipatso za mphesa zitha kukhala kugula kwatsopano mu sitolo. Mphesa sakhala pamndandanda wazomwe zikufunika kwambiri, koma muyenera kuyiphatikiza. Ponena za kuchepa thupi, pali nthano yotalikilapo kuti mphesa zimathandizira kuchepetsa, ndipo zatsimikiziridwa ndi maphunziro azachipatala.

Simufunikiranso kugula chipatsocho, mutha kungogula madzi a zipatsozo ndikuzimwa m'malo momadya zipatso. Tim Ferris, mu The Four Hour Body, akuti amamwa madzi a mphesa pa "masiku ake omasuka" pofuna kupewa kunenepa.

Chifuwa cha nkhuku

Ngakhale mabere a nkhuku sangakhale kusankha kwa masamba kapena vegan, iwo nthawi zambiri amadyedwa ndi ochita masewera olimbitsa thupi chifukwa cha mapuloteni awo ambiri komanso mafuta ochepa. Nyama ya nkhuku yakuda siyigwiritsidwanso ntchito pankhani ya protein. Anthu ambiri aku America amaphatikiza nkhuku monga gawo la zakudya zawo chifukwa ndi amodzi mwa nyama zomwe zimadziwika kwambiri mdziko muno.

Ingokumbukirani - nyamayo izikhala yopanda khungu. Yesani kuwonjezera zonunkhira zosiyanasiyana, monga zomwe tafotokozazi, kuti zimveke bwino. Kuphatikiza ndi masewera olimbitsa thupi, bere la nkhuku lithandiza kuti minofu ikhale yolimba komanso kuthamanga kagayidwe.

Mwina kudya nthochi zikuwoneka zachilengedwe kwa ife chifukwa amatibwezera zakale. Kafukufuku wowonjezereka akuchitika pazotsatira za nthochi pa anthu, kulimba mtima kotsimikizika kuti amatithandiza kukhalabe opanda kanthu. Amatha kudyedwa mosavuta tsiku lonse chifukwa cha kusinthasintha kwake. Onjezani nthochi ya banana ku phala mukatuluka munyumba, mutenge nthochi zingapo ngati mukufuna maswiti, kapena ingodya panjira. Ndi bwino kudya nthochi imodzi patsiku, chifukwa ndi shuga.

Mapeyala nthawi zambiri amawerengedwa mopitilira muyeso, poganiza kuti ndi mlongo wouiwalika wa apulo, koma mapeyala ali ndi fungo lawo labwino komanso amakhalidwe abwino, kuphatikizapo mafuta owotcha. Amathandizira kuti azimva kuti ali ndi zonse, ali ndi mawonekedwe osiyana ndi maapulo ndi zipatso zina, ndikupanga ulusi womwe ulimo ndiwothandiza kwambiri.

Mapeyala amatha kupezeka m'maphikidwe ambiri a zakudya zabwino. Ngati simunagwiritsepo ntchito kuphika pano, kapena simunawadye, ndi nthawi yoyamba.

Pine mtedza

Mafuta a pine amakhala ndi ma phytonutrients omwe amathandizira kupondereza chilakolako cha kudya. Izi zikutanthauza kuti simukufunika kugula mapiritsi amtengo wokwanira ndi zakudya zowonjezera zamankhwala, zomwe zimathandizanso kuti musamadye chakudya. Zomwe mukufunikira ndikuti mukhale ndi mtedza wowerengeka wa paini.

Kusankha bowa mmalo mwa pepperoni kapena masoseji a pitsa kumapangitsa kuti muchepetse kuwonda, koma kudya bowa wambiri ndi zakudya zina zamtundu wabwino kumabweretsa zotsatira zabwino chifukwa chokhala ndi zopatsa mphamvu zochepa komanso mavitamini ambiri.

Yesani mtundu watsopano wa bowa, womwe ungawoneke zachilendo, osayima pa champignons omwe amagwiritsidwa ntchito nthawi zambiri. Aliyense wa iwo ali ndi mawonekedwe akeawo, koma onsewa ali ndi chinthu chimodzi - amathandizira kuchepetsa thupi.

Malemu akupeza kutchuka monga chikhalidwe chothandiza komanso chikhalidwe chomwe chimathandizira kuchotsa mapaundi owonjezera. CHIKWANGWANI chomwe chili mmenemo chithandiza kumva bwino pakati pa chakudya, komanso chingapewe kuchuluka kwa shuga m'magazi.

Ngati ndinu wamasamba, mphodza zingakupatseni mapuloteni ambiri, kapena mutha kuzigwiritsa ntchito ngati mbale. Zimapangitsa kuti mafuta a cholesterol azikhala bwino komanso kuti athandize kugaya chakudya moyenera.

Tsabola wowotcha

Ngati mumakonda zakudya zonunkhira, tsabola wotentha zimakusangalatsani.Tsabola wotentha monga habanero, jalapenos ndi chipotle amathandiziradi kuti muchepetse thupi, ndikuwonjezera zest pafupi ndi mbale iliyonse. Muli ndi capsaicin, yomwe imathandiza kwa iwo omwe akufuna kuchepa thupi.

Ngati muli ndi nkhawa kuti tsabola wowotcha adzatentha dzenje m'mimba mwanu, ndiye kuti kafukufuku waposachedwa wasonyeza kuti tsabola wotentha umathandizadi kupewa matenda ena am'mimba, monga kupha mabakiteriya omwe amayambitsa zilonda zam'mimba. Musaope!

Chingakhale cholakwika chathu ngati sitinaphatikizepo broccoli mndandandawu, ngakhale kuti mwina mumakhudzidwa ndi nkhani za aliyense za broccoli. Zikuwoneka kuti amayi anu ndi agogo anu anali kulondola, broccoli ndiwothandiza kwambiri, kuphatikiza apo, amathandizira kuchepetsa thupi.

Kodi amatero motani? Broccoli amapereka kumverera kwodzaza, osati zokhazo. Broccoli imakhala ndi michere yambiri, CHIKWANGWANI, chomwe chimakuthandizani kuti mukhale bwino. Sanjani ndi zonunkhira kapena tsabola, koma samalani ndi broccoli ndi msuzi wa tchizi, chifukwa sizigwira ntchito pakuchepetsa thupi.

Nyama Zakudya Zachilengedwe

Zakudya za nyama zimakhala ndi mapuloteni, zilibe mafuta, koma onetsetsani kuti mwasankha nyama yachilengedwe ngati mukufuna kuchepetsa thupi. Kuti mupeze phindu lochuluka, nyama kuchokera ku ng'ombe, nkhumba, ndi nyama zina zimaphatikizidwa ndi maantibayotiki komanso mahomoni okula. Nyama yotere imatha kuvulaza njira yochepetsera thupi.

Nyama yokhwima popanda kugwiritsa ntchito feteleza wamafuta ilibe michere yambiri kuposa nyama wamba, koma kusiyana kwake ndi komwe kulibe. Ngati simukupeza nyama yachilengedwe, tengani nyama yokhala ndi udzu kapena yocheperako michere.

Cantaloupe (cantaloupe)

Amati mukamadya cantaloupe, mumawotcha mafuta ochulukirapo kuposa momwe uliri. Zowona kapena ayi, komabe mavwende amathandizira kuchepetsa kunenepa. Ndiwotsekemera, koma osati wapamwamba kwambiri zopatsa mphamvu, monga maswiti ambiri. Mulinso ndi CHIKWANGWANI, ngakhale simungathe kudziwa kukoma.

Nthawi zambiri umawonjezeredwa ku saladi wa zipatso, ndi zipatso monga vwende yachisanu, sitiroberi, kapena palokha ngati tonic kapena snack. Mfundo inanso yabwino: cantaloupe imapangitsa khungu lanu kukhala lokongola.

Ana a gawo amasiya sipinachi pa mbale, pomwe achikulire amadziwa momwe zimapindulira, kuphatikiza kuwonda komanso thanzi. Itha kudyedwa m'malo osiyanasiyana: mwatsopano monga saladi, zamzitini ndi wozizira. Imagwira pakuchepetsa thupi, chifukwa imapereka ntchito pamimba, ndipo nthawi yomweyo imakhala ndi zopatsa mphamvu zochepa.

Tikukulangizani kuti mupeze sipinachi yachilengedwe, yomwe siinakulidwe feteleza wamafuta.

Tiyi yobiriwira

Mutha kudziwa kale kuti tiyi wobiriwira ndi gwero lamphamvu la antioxidants, koma kodi mumadziwa kuti amathandizira kuchepetsa thupi? Izi ndichifukwa cha zomwe zili katekisimu. Ndi gawo la tiyi wobiriwira yemwe amayatsa mafuta ambiri ndi mafuta.

Poyerekeza ndi tiyi wina, tiyi wobiriwira ndi wabwino kuposa ena chifukwa samakonzedwa ngati ena, chifukwa chake amakhalanso ndi machitidwe ofunikira kwambiri monga antioxidants, phytonutrients, omwe amachititsa kukhala amodzi abwino kwambiri mndandanda wathu.

Osapeputsa mtundu wa sinamoni, umangogwiritsidwa ntchito pakuphika chabe. Cinnamon imathandizira kuchepetsa thupi, supuni 1 ya sinamoni patsiku imapereka zotsatira zabwino. Matsenga ndi chiyani? Chowonadi ndi chakuti sinamoni imakupatsani mwayi wokhala ndi shuga. Zimagwira ntchito yayikulu momwe mukumvera tsiku lonse, momwe mudzakhalire amphamvu kapena oopsa.

Kusunga shuga wabwinobwino m'mwazi kumathandizanso kupewa njala. Ingotsimikizirani kuti bun yanu ili ndi sinamoni yokwanira.

Asparagus ili ndi katundu wambiri, ndipo aliyense wa iwo amathandizira kuchepetsa thupi. Choyamba ndikuthandizira kuchotsa poizoni ndi zinyalala zina. Zimathandizanso kugaya ndi kusunga mabacteria abwino m'matumbo.Ndizofunikira kudziwa kuti ichi ndi chakudya chopatsa thanzi, zomwe zikutanthauza kuti chili ndi mavitamini ndi michere yambiri yomwe ingakuthandizeni.

Zakudya zambiri monga kukoma kwa katsitsumzukwa, ndizosavuta kuphika, zimaphatikizidwa ndi zokometsera ndi zonunkhira, ndipo zimawonjezera monga chakudya wamba.

Ngakhale maunyolo akudya mwachangu ayamba kuwonjezera guacamole muzakudya zonse, avocados ndi chinthu chachikulu chotsitsa thupi. Kwa zaka zambiri, ma avocados sanadziwike kuti ndi chinthu chofunikira kuti achepetse thupi chifukwa chamafuta, ndiye kuti zamafuta omwe anali ndi mafuta amawonedwa kuti ndi oyipa. Kenako tidasilira ndikuzindikira kuti si mafuta onse omwe amapangidwa mofananamo, ndipo mafuta abwino amathandizanso kuchepa thupi.

Yesani kuwonjezera zigawo za avocado pamasangweji anu, kapena pangani guacamole yanu. Yesetsani kupewa guacamole m'malesitilanti, chifukwa simudzadziwa mawonekedwe ake.

Peanut batala

Mwa zina zomwe zimapangitsa kuti muchepetse kunenepa, batala yamankhwala ndiyenera kuyang'aniridwa mwapadera, chifukwa awa ndi mafuta abwino omwe angakuthandizeni kuchepetsa thupi. Amakhala ndi kukoma kodabwitsa, kumakwaniritsa kumverera kwanjala ndipo ngakhale kuifewetsa. Mu The Di Diet, batala la peanut limafotokozedwa kuti ndi mankhwala abwino kwambiri ndipo limalimbikitsa kuti liwonjezeke ku smoothies.

Mafuta a almond onunkhira ocheperako amathandizanso kuchepetsa kunenepa, koma nthawi zambiri amawononga ndalama zambiri kuposa batala la peanut. Mulimonsemo, sankhani zakudya za organic kuti muzingodya mtedza wokha komanso, mwina, mchere wamchere.

Salmon muli omega-3s ndipo zakudya zina zimapangidwira. Poyang'ana koyamba, zikuwoneka kuti ndi mafuta kwambiri kuyitanitsa chinthu chofunikira kuti muchepetse kunenepa, koma zilibe mafuta ambiri, monga, mwachitsanzo, mumalo ogulitsa chakudya, momwe zomwe omega-3 zimapitilira zonse zovomerezeka.

Salmon ndi chinthu chomwe mukufuna kuwonjezera pazakudya zanu kuti mudziwe momwe thupi lanu lingatherere. Ngati zikukukhudzani bwino, lingalirani kudya nthawi zambiri mkati mwa sabata. Mwamwayi, pali maphikidwe ambiri a salimoni omwe mbaleyo imadzakhala yamafuta ochepa komanso okoma.

Organic Osasankhidwa Apple Cider Viniga

Apple cider viniga michere imathandizira kugaya ndi kuwonda pang'ono pang'ono. Ndikulimbikitsidwa kuti muwonjezere ndi madzi osungunuka ndikumwa musanadye. Apple cider viniga imathandiza chimbudzi, ndipo thupi lanu limatulutsa michere yonse yazakudya.

Imachepetsa chilakolako, chifukwa chake ngati muli ndi njala pakati pa chakudya ndikuyang'ana kena kake koti “mutaye” pang'onopang'ono chakudya chanu chotsatira, viniga cider viniga ndiwothandiza kwambiri pano.

Yogati yachi Greek

Yoghur yachi Greek ikuyamba kudziwika ndi yogati yathanzi labwino. Izi ndichifukwa choti zili ndi mapuloteni ambiri komanso shuga wochepa kuposa yogurt yokhazikika. Koma simuyenera kusiya ma yoghurt wamba, kupatula kuti pali zinthu zambiri zomwe yoghurt yachi Greek ingathe m'malo.

Mwachitsanzo, mutha kugwiritsa ntchito ngati cholowa cha kirimu wowawasa ndikudula zopatsa mphamvu zambiri komanso mafuta. Mutha kuyigwiritsanso ntchito kuphika monga m'malo mwa mafuta ena ndi mafuta, koma sizingathandize poyamba ndipo zimayesa kangapo.

Mafuta a azitona

Chifukwa chomwe mafuta azitona amathandizira kuchepetsa thupi ndikuti amatha kusintha zakudya zina, monga kuvala saladi kapena mafuta ena omwe amawonedwa kuti ndi owopsa. Ngakhale musasinthe chilichonse muzakudya kapena moyo wanu, koma yambani kugwiritsa ntchito mafuta azitona, zimakhalabe ndi phindu pakuchepetsa thupi. Koma anthu ambiri amazindikira kuti zotsatira zake zidzakhala zowonekera kwambiri mukayamba kudya zam'madzi zaku Mediterranean.

Pafupifupi zakudya zilizonse zomwe zimalowa m'malo mwa zakudya zaku America zimapindula ndikukulolani kuti muchepetse ma kilogalamu, ndipo kugwiritsa ntchito mafuta a azitona kumatha kubweretsa zabwino zambiri.

Katundu wodabwitsa wa mabuliberi mumunda wamafuta - ndi omwe mumawotcha mafuta.Zimathandizira kuti thupi lichotse mafuta ndi shuga, kuwonjezera apo, mabulosi awa amakoma kwambiri ndipo amatha kukonza chakudya chopangidwa ndi nyumba. Alinso wabwino ndi zipatso zina ndi saladi wazipatso. Osangodya mabulosi amchere basi.

Tidatsimikiza za zipatso zake zowotchera mafuta, komabe, zipatso zina zambiri zitha kuthandizira kuchepetsa thupi, zomwe zikutanthauza kukulitsa mawonekedwe anu ndikusangalala ndi zipatso zake.

Turkey bere

Chifuwa ku Turkey ndichabwino kwambiri kukhala nacho nthawi zonse, chifukwa ndichosavuta nthawi yakanthawi kofooka, chifukwa ndimapuloteni abwino kwambiri. Chifukwa cha nyumbayi, mndandanda wazakudya zopanda mafuta komanso zama carb otsika zimakhala zodzaza ndi bere la Turkey komanso nyama ina. Omwe omwe zakudya zawo zimapatsa protein komanso michere yambiri amapezanso kuti maberewo ndi othandiza.

Mapuloteni omwe amakhalapo amathandizanso pakuchita masewera olimbitsa thupi kwambiri kapena poyesera kupanga minofu, kuthamangitsa kagayidwe kanu. Izi ndichifukwa cha kuchuluka kwama calories omwe amawotcha tsiku lililonse.

Flaxseed

Mutha kuwaza ndi flaxseed pafupifupi chilichonse, ndipo iyi idzakhala njira yabwinoko kuposa zakudya zambiri izi zomwe zikupitilirabe. Cholinga cha izi ndikuti flaxseed muli zinthu zomwe zimapindulitsa thupi, monga omega-3. Mulinso ndi CHIKWANGWANI, chomwe chimakuthandizani kuti muzikhala ndi mphamvu.

Chuma chofunikira cha mafuta acids ndikuthekera kwakwezetsa mphamvu kagayidwe. Bhonasi ya mbali ndikutha kutsitsa cholesterol yoyipa mthupi, yomwe ili pamndandanda wathu wazakudya zabwino zopindulitsa thupi komanso kugwiritsa ntchito mosavuta.

Idyani zatsopano!

Ndikofunika kugwiritsa ntchito zosakaniza zatsopano nthawi iliyonse, makamaka pazopatsa thanzi zomwe zalembedwa pano. Amataya ma antioxidants ambiri ndi kuthekera kuchepetsa panthawi yophika. Sungani pafupi kwambiri ndi chilengedwe momwe mungathere.

Kuphatikiza pa kusunga zakudya zabwino, sankhani zakudya zopezeka ngati kuli kotheka. Kupezeka kwa mankhwala ophera tizilombo, ma herbicides ndi zosakaniza zina.

Kupanga soup kuchokera ku zakudya zoyenera ndi njira yabwino yopindulira ndi kupangitsa kuti azikhala abwino. Msuzi ndi chida chabwino kwambiri chochepetsera thupi komanso kuthandiza kukonza kugaya. Kuphatikiza apo, mutha kuphatikiza zinthu zambiri kuti mukhale ndi zenizeni, zodzaza ndi mavitamini, zimathandiza kuti muchepetse kunenepa.

Msuzi ungathe kudyedwa musanadye chakudya chopatsa mphamvu, kapena chimatha kukhala chakudya chachikulu ndikachedwa kuti gawo lalikulu lomwe m'mimba mwanu mulowe. Ndikosavuta kugaya chakudya pomwe zosakaniza zake zimadulidwa bwino ndikuziphika mofewa.

Sizikhala nkhani : Yerekezerani zakudya zopatsa thanzi komanso zabwino kwa inu ndi zakudya zosavuta zomwe zimagulitsidwa m'masitolo akuluakulu, zakudya mwachangu komanso malo odyera m'dziko lonselo. Paulendo wanu wotsatira wogula, dzazani dengu ndi zakudya zamtunduwu ndikuyamba kudzaza thupi lanu ndi chakudya chomwe chingapangitse kuti chikhale chochepa komanso chopanda!

Zomwe zimapangitsa kuti muchepetse kunenepa

Ino ndi nthawi yoti mudziwe zomwe zimaphwanya mafuta m'thupi la munthu. Njira imayambiranso michereyo ikalowa m'mimba, pambuyo pake imayang'aniridwa ndi michere yapadera. Chifukwa chake, mafuta amawonongeka, kenako amawatumiza ku maselo omwe amawafunikira. Koma ndi zochulukirapo, zochulukazo zimangoyikidwa, kukula kwa adipose minofu kumachitika. Kuti tisinthe njirayi, ndikofunikira kuti pakhale kusowa kwa mphamvu, chifukwa chomwe mafuta amayambiranso. Kuti mafuta awonjezeke kwambiri, zinthu zingapo titha kuzisiyanitsa:

kutafuna chakudya. Kupukusa kumayambira mkamwa, ndiye kuti chakudya chikakhala chofunikira, kagayidwe kake kamakhala koyenera,
Ndibwinonso kuwonjezera zamasamba, masamba azakudya zanu muzakudya zanu,
lipids, ndiye kuti, mafuta amapezeka bwino ndi mavitamini,
yogwira moyo kumawonjezera kagayidwe kachakudya.

Imachepetsa chilakolako chofuna kudya komanso imathandizira mafuta

Choyamba, muyenera kumvetsetsa kusiyana pakati pakudya ndi njala. Kulakalaka, kwakukulu, kumachitika mwamaganizidwe. Zimawonekera ngati kudzera mu chakudya munthu akufuna kupeza zabwino kapena zosangalatsa. Njala ndi lingaliro lakuthupi kwathunthu: m'mimba "imafunikira" chakudya.

Kulakalaka zopondera

Pakati pa kunenepa kwambiri, vuto lalikulu ndikulakalaka kwambiri. Ngakhale omwe akhala akudya kwa nthawi yopitilira mwezi samatha kukana. Ena amalimbana naye, kusokonezedwa ndi ntchito zapakhomo, kuonera mafilimu ndi zina zambiri. Kuti muchepetse kulakalaka, mutha kudya zakudya zapadera zomwe zimathandiza kudzaza m'mimba ndikupanga kumverera kwokhutira kwa nthawi yayitali. Pali zambiri za izo.

Mwachitsanzo, kabichi. Imagwira ntchito ngati burashi, kuyeretsa thupi, chifukwa cha fiber. Ilinso ndi tartronic acid wambiri, yomwe imachepetsa kusintha kwa chakudya chamafuta kukhala mafuta. Zamasamba zimakwaniritsidwa bwino ndi zopatsa mphamvu zochepa, zimaletsa chidwi. Kapena dzungu - ndilamphamvu yachilengedwe. Kuphatikiza apo, dzungu limakhala ndi zofatsa zamkaka.

Chifukwa chake, kuchepetsa thupi ndi njira yovuta komanso yayitali, koma sizitanthauza kuti kumenyedwa konse ndi njala. Zakudya zambiri ndizothandiza kwambiri pakuwotcha mafuta.

Momwe Mafuta Ootcha Amagwirira Ntchito

Mafuta owotcha, zinthu zimapatsa thupi mphamvu yodziperekera mafuta amthupi. Koma izi sizitanthauza kuti kudziwa mtundu wapadera wa mphesa kuti muwotchedwe mafuta, mudzadya chipatso ichi chokha.

Choyamba, mumawononga m'mimba, ndipo chachiwiri, pamodzi ndi kugwiritsa ntchito zakudya zamafuta omwe mumayenera kuchita nawo masewera olimbitsa thupi, chifukwa masewera olimbitsa thupi amakhalabe gawo lalikulu la kuchepa thupi komanso kukhala ndi moyo wathanzi.

Zakudya zamagulu ochepa zama calorie zili ndi kuthekera kwakukulitsa njira zama metabolic, chifukwa chomwe mafuta onse amawotchedwa, akumachepetsa. Ali ndi mavitamini ofunikira ndi ma amino acid kuti apange kuchuluka kwama mahomoni okula kuti athandize kuwotcha mafuta, kuwasinthira mphamvu, kenako ndikugwiritsanso ntchito kukonzanso maselo.

Zoyambirira zomwe sizili m'gulu lililonse ndizamadzi. Kuperewera kwa madzi nthawi zonse kumathandiza kusunga mafuta. Sichabe pachabe kuti akatswiri azakudya azilangizidwa kuti musanapite mufiriji, muyenera kumwa kapu ya madzi kuti mudzaze mimba yanu kaye ndikumva kukomoka, kenako ndikuyamba kudya.

Ootcha mafuta amaphatikiza zipatso, ndiwo zamasamba, zonunkhira ndi mkaka ambiri, zomwe, chifukwa cha mapangidwe awo a maselo, amalola kuti thupi lizigwiritsa ntchito mphamvu zambiri pokonzanso kuposa kubwerera.

Chifukwa chogwiritsa ntchito maapulo, kupanga pectin kumakhudzidwa, komwe kumachotsa chinyezi chambiri m'thupi, komanso kumathandizanso kuthana ndi mafuta m'thupi. Mitundu yambiri ya ma antioxidants mu maapulo amalepheretsa kukula kwamafuta m'chiuno.

Kiwi amakhala ndi zinthu zambiri zothandiza: ma organic acid, ma pactins, glucose, antioxidants, kufufuza zinthu, ulusi, ndi ma michere apadera amathandizira kuwotcha mafuta.

Zimathandizira kukonza kagayidwe chifukwa cha fiber, yomwe imakhala yambiri. Selari imakhala yothandiza pa kayendedwe ka madzi amchere ngati mugwiritsa ntchito masamba osaphika.

Nkhaka ndi chida chothandiza kuthana ndi ma kilogalamu owonjezera, koma imapeza phindu lokhalo pokhapokha nthawi yakucha. Nkhaka imakhala ndi diuretic, ndipo ikaphatikizidwa ndi zochepa zopatsa mphamvu, imakhala yofunika kwambiri pakulimbana ndi madipoziti amafuta. Madzi ambiri okhala ndi nkhaka amapaka poizoni m'thupi, kuyeretsa matumbo.

Cardamom imawerengedwa kuti ndi wothandizira pazokondweretsa zapamwamba, koma, monga zinthu zina zambiri, imatha kuchotsa mapaundi owonjezera. Mafuta ofunikira omwe amapezeka mu Cardamom amathandizira kagayidwe kambiri, pokhala othandizira kugaya. Mothandizidwa ndi cardamom, zakudya zamafuta, michere yosavuta imakonzedwa mwachangu komanso mwachangu.

Kuphatikiza pa zabwino paminyewa yamtima, tsabola wa cayenne amathandizira kudutsa kwadongosolo la metabolic. Zovuta za kuwonda zimagwiritsa ntchito tsabola wa cayenne pamodzi ndi sinamoni ndi Cardamom.

Kirimu wowawasa, kefir, tchizi chokoleti ali pamwamba pazinthu zomwe zikuvutika ndi mafuta ochulukirapo. Koma zonona, mkaka sakuphatikizidwa pamndandanda, chifukwa ali ndi mafuta ambiri. Mapuloteni amkaka, omwe amapezeka mkaka wowawasa, amalimbikitsa thupi lathu kuti lisamafunenso chakudya chowonjezera, mafuta oyaka.

Zotentha Zamafuta Chifukwa Chachangu Kunenepa

Kafukufuku ambiri adawonetsa kuti kudya mabulosi am'mimba kumatha kuchepetsa shuga m'magazi ndikuwonjezera chidwi cha insulin pakapita nthawi. Zipatso zina zimakhala ndi vuto lofananalo. Kuphatikiza apo, zipatso zonse zimakhala ndi ma fiber ndi ma antioxidants, omwe amapereka kumverera kogwira mtima, kuchepetsa ululu wa njala.

Ndiwabwino, wosangalatsa komanso wosangalatsa kuposa wina aliyense. Ichi ndi chimodzi mwazakudya zanga zomwe ndimakonda ndi mafuta omwe amayaka mafuta.

Pineapple ndi bromelain, michere yofunika yomwe imakonza chimbudzi ndikuthandizira kuyeretsa matumbo. Zowonadi izi ziwiri zikuwonetsa kuti izi ndi zinthu zomwe zimawotcha mafuta pamimba ndi m'mbali, zomwe ndizokoma kwambiri komanso wathanzi.

Kuphatikiza apo, chinanazi chimadziwika kuti ndi chakudya chopatsa mphamvu cha catabolism. Izi zikutanthauza kuti thupi lanu limafunikira zopatsa mphamvu zambiri kuti lizigaya kuposa momwe limakhazikika, zomwe zimapangitsa kuti mukhale ocheperako.

Pali zambiri CHIKWANGWANI mu maapulo. Ngakhale chipatso chimodzi chimapereka kumverera kwodzaza. Apulo wamkulu amakhala ndi pafupifupi magalamu asanu a fiber. Maapulo amakhalanso odzaza ndi pectin, amafunika nthawi yochulukirapo kuti amve kuti mulibe kanthu m'mimba poyerekeza ndi mitundu ina yazakudya.

Mwachidule, chifukwa cha maapulo, mukumva kutalika kokwanira.

Pectin amalepheretsanso kuyamwa kwamafuta ndimaselo ndikuwathandiza kuchotsa. Kuphatikiza apo, maapulo amakhala ndi polyphenol, yomwe imayambitsa majini omwe amaphwanya mafuta, potero amachititsa kubwereza kawiri kulemera kwanu kambiri.

Maapulo amakhalanso ndi ma antioxidants ambiri, omwe amasintha machitidwe a oxidation mthupi, omwe amachititsa kuti mafuta achulukidwe kwambiri.

Chimodzi mwazakudya zabwino kwambiri zomwe zimatha kuwonjezeredwa ndi owotchera mafuta ndi chipatso cha koko, komanso mbewu zake zokazinga. Amawerengedwa kuti ndi chuma chopatsa thanzi komanso Elixir weniweni wowonda, ngati alipo. Koma bwanji?

Choyamba, zipatso zosaphika za cocoa zimakhala ndi antioxidants yotchedwa polyphenol, yomwe ingathandize kuthana ndi kunenepa kwambiri. Kafukufuku mu mbewa awonetsa kuti anthu omwe amapatsidwa cocoa ali ndi shuga wotsika wamagazi. Amakhalanso ndi matenda ochepetsetsa komanso amakonda matenda ashuga.

Maphunziro ena ambiri amawonetsa kuti zipatso za cocoa, monga antioxidants, ndizogwira ntchito kwambiri. Kugwiritsa ntchito kwawo kumathandizanso kudziwa insulin. Zonsezi zimakupangitsani kuchepa komanso kusangalala.

Katunduyu pa mndandanda wazinthu zomwe zimachotsa mafuta pamimba zitha kuwoneka zachilendo kwa ambiri a inu.

Okuma ndi chipatso chomwe chimapezeka ku South America chomwe chimafanana kwambiri ndi peyala pamaonekedwe ndi katundu. Chipatsochi sichovuta kupeza pamashelefu akuluakulu, koma chimapezeka mu ufa m'masitolo ambiri azakudya.

Ufa wa Lukum umakhala ndi kukoma kwa caramel, komwe kumapangitsa kukhala kosangalatsa kwambiri kwa shuga. Poterepa, ufa suwononga shuga m'magazi.Chipatso ichi cha ku Peru ndichopanda mapuloteni, beta-carotene, calcium, iron ndi zinc.

6. Bee Pollen

Ngakhale pali zakudya zambiri pamndandanda, mungu wa njuchi ndi chakudya chabwino kwambiri chomwe muyenera kuthana nacho. Mungu uli ndi vitamini B wambiri ndipo ali ndi antioxidants ambiri.

Uchi wokhala ndi njuchi ulinso ndi ma amino acid ena ambiri omwe amalimbikitsa metabolism m'thupi. Ichi ndiye chinthu chomwe chimalimbitsa ntchito ya ziwalo ndi minyewa ya thupi, kumawonjezera nyonga ndikulimbikitsa kukonzanso.

Yacon ndi msuzi wamizu wopezeka ku Peru womwe umakhala ndi mitundu yambiri yazakudya zosungunuka. Muli wolemera mu ma fructooligosaccharides, omwe amatenga nthawi yayitali ndipo amapezeka kuti amathandizira kuchepa kwa thupi, kukonza chimbudzi, komanso chidwi cha insulin.

Malinga ndi kafukufuku wina, zidapezeka kuti azimayi onenepa kwambiri ataya pafupifupi kilogalamu imodzi. sabata pomwe amatenga yacon kwa miyezi inayi! Zinayambitsanso kuchepa kwakukulu kwa LDL cholesterol ("yoyipa" cholesterol) m'thupi lawo.

8. Chlorella

Chophika china chowona, chomwe ndi chofunikira kuwonjezera pamndandandawo, chlorella, chili ndi mapuloteni opitilira 50%, omwe amathandiza kuchepetsa chilakolako cha chakudya ndikusunga minofu yambiri.

Alga yamchere yatsopanoyi ilinso ndi mavitamini B ndi iron. Izi sizosadabwitsa, koma malinga ndi kafukufuku yemwe adafalitsidwa mu Journal of Medicinal Food, kugwiritsa ntchito tsiku ndi tsiku chlorella monga chowonjezera cha zakudya kumathandiza kuchepetsa mafuta m'thupi komanso magazi m'thupi.

9. Mizu ya chicory

Mizu ya chicory ndi mtundu wa CHIKWANGWANI (chotchedwa inulin) chomwe chimakhala chakudya cha mabakiteriya opindulitsa m'matumbo anu. Popeza kuchuluka kwa mabakiteriya opindulitsa thanzi lanu ndizofunikira kwambiri pakuwononga mafuta ndikuwongolera kunenepa, musaphonye mwayi wogwiritsa ntchito chomera chovuta kwambiri ichi.

10. Mafuta a kokonati

Mafuta a kokonati ndizodabwitsa kwambiri monga amanenera.

Mafutawo amakhala ndi ma CD a triglycerides (MCT), omwe amatengeka mwachangu ndikusinthidwa kukhala mphamvu kuposa mafuta ena. Izi zikutanthauza kuti m'malo mosungidwa ngati mafuta, zinthu izi zimakhala mphamvu zomwe zimagwiritsidwa ntchito ndi minofu yanu nthawi yomweyo.

11. Mafuta a nsomba

Mwa zabwino zambiri zaumoyo, zapezeka kuti mafuta a nsomba amalolanso maselo athu kuyankha bwino ku insulin. Izi zimakuthandizani kuti muchotse shuga m'magazi, ndikuchepetsa chiopsezo chokana kukana.

Mtedza waku Brazil ndi wolemera mu agrinine - amino acid omwe amathandizira kuwonjezera mphamvu zamagetsi kuti zithandizire kuwotcha mafuta. Alinso gwero 1 la selenium, mchere wofunikira pakugwirira ntchito kwathunthu kwa chithokomiro cha chithokomiro (ndipo motero metabolism). Selenium ndi antioxidant wamphamvu yomwe imasintha mbiri ya lipid ya munthu.

14. Kabichi

Kabichi ndi chinthu chodabwitsa chopatsa mphamvu cha calorie, chomwe sichingapezeke ndi michere yazakudya, chomwe chimapangitsa kuti chimbudzi chikhale ndi satiety chomwe sichimafunikira kuchuluka kwa zopatsa mphamvu.

Mwachidule, ichi ndi chida chabwino chamatumbo anu chomwe chimathandizanso kuyang'anira kulemera kwanu. Idyani zamasamba kuti muchepetse mafuta komanso kuti muchepetse mafuta, titero kunena kwake, zimakwanira bwino ndipo zimakhala ndi zopatsa mphamvu zochepa, monga zipatso.

Kafukufuku akuwonetsa kuti zakudya zokhala ndi miyendo yambiri, monga anapiye, zimathandiza kuchepetsa kuchepa kwa magazi pomwe zimachepetsa kuthamanga kwa magazi ndi cholesterol. Cocpea ndi malo apadera pakati pa zakudya zomwe zimawotcha mafuta kwambiri, chifukwa zimakhala ndi mitundu yambiri yazakudya, zomwe zimagwira ngati chinthu chachikulu.

Pogwiritsa ntchito pafupipafupi zinthu 15 izi, onetsetsani kuti mupatsa thupi lanu mulingo woyenera wa zakudya zopsereza zamafuta, zomwe zingakhale ndi zotsatira zowonjezera kuchepetsa thupi.

Pamodzi ndi iwo, komanso kuchotsa zinthu zovulaza zochokera shuga ndi wowuma kuchokera ku zakudya zanu komanso kusinthana moyenera ndi masewera olimbitsa thupi, mudzamva bwino mukazindikira kuchepa thupi.

Chinanazi ndizodziwika kwambiri pakati pa azimayi omwe akuchepetsa thupi, momwe bromelain amapezekera - chinthu chapadera chomwe chimaphwanya lipids zovuta, zimakhudza mapuloteni, motero zimagwirizana ndi nyama, nsomba, kefir, ndi tchizi cha kanyumba.

Kabichi yoyera, kolifulawa ndi broccoli zimapezeka mumenyu onse. Izi zikufotokozedwa mosavuta ndi luso lapadera la kabichi kuyeretsa matumbo a poizoni ndi poizoni. Monga burashi, kabichi amatsuka m'mimba, ndikuwadzaza ndi mchere komanso mavitamini.

Mfundo ya ginger iyi ndi motere: kulowa m'mimba, ginger amapangitsa kuti azikapereka magazi mokwanira ndikuwonjezera kuyamwa kwa zakudya zina zonse. Muzu wa ginger umagwiritsidwa ntchito kuwotcha mafuta, koma masamba alibe zochepa machiritso. Njira za metabolism zimayendetsedwa ndi chuma chapadera cha ginger kuti chiwonjezere kutentha.

Mphamvu za khofi yochepetsera njala zimawonedwa kale, motero, zimayambitsidwa muzakudya zopsereza zamafuta kuti muchepetse thupi ngati sizofunikira kwenikweni, ndiye chinthu chachiwiri. Ndi diuretic kwambiri, khofi imachotsa zinthu za metabolic m'thupi.

Cinnamon imakhazikitsa shuga wamagazi ndipo imagwiritsidwa ntchito kwambiri kwa odwala matenda a shuga. Kudya magalamu 8 a sinamoni tsiku lililonse pambuyo pa miyezi iwiri limasinthasintha shuga, zomwe zimapangitsa kuti mafuta ambiri azikhala ochepa.

Ndi zakudya ziti zomwe zimawotcha mafuta ndikuthandizira kuchepa kwambiri pamimba ndi m'mbali

Mafuta, zakudya zama protein ndi mapuloteni zimagwira ngati chothandizira chomwe chimapatsa thupi mphamvu yofunikira. Zowonjezera pazinthu izi zimasandulika zigawo zamafuta.

Madera ovuta ndi chiuno, m'chiuno. Mafuta amasonkhanitsidwa m'malo awa pazifukwa zosiyanasiyana:

Kusintha kwa mahomoni: kumachitika kawirikawiri pambuyo pa kusamba, pamene kagayidwe kamachepetsa, kamene kamayambitsa chofanana,
Kuwonongeka kwa m'maganizo, pamene kunenepa kumachitika kudzera mwa achibale (ndizovuta kulimbana ndi izi),
Kuperewera kwa zakudya m'thupi
Kupsinjika
Kusowa tulo,
Kukutanda thupi,
Kukhala ndi moyo wamtendere.

Pali zakudya zambiri zomwe zimalimbikitsa kutentha kwa mafuta komanso kunenepa kwambiri. Zakudya ziyenera kumachepetsa shuga m'magazi ndikuwongolera kupangika kwa mahomoni a cortisol, ndikusintha kagayidwe.

Pali zinthu zina zamafuta. Mwachilengedwe amakweza kutentha kwamkati kwa thupi, potero amayaka mafuta. Ngati muwonjezera izi pazakudya zosiyanasiyana, mutha kuonda msanga.

Masamba obiriwira

Kodi mukufuna kuchotsa mafuta m'chiuno kwakanthawi kochepa? Onjezani masamba okhala ndi masamba komanso broccoli pamenyu. Zogulitsa zotere ndizochepa-calorie, zimakhala ndi fiber yambiri, pali zinthu zofunika kufufuza ndi mavitamini - zonsezi zimathandiza kutentha mafuta am'mimba.

Ngakhale phwetekere yayikulu kwambiri pakugwiritsa ntchito imangopatsa ma calories 33 okha. Kafukufuku wasonyeza kuti mu tomato muli mankhwala omwe amatha kukhala ndi prophylactic pokhudzana ndi kunenepa kwambiri, chifukwa amakhudza kuchuluka kwa lipids yamagazi.

Zakudya zam'nyanja

Zakudya zokonzedwa bwino kuchokera ku zakudya zam'nyanja zilizonse zimasintha thanzi ndikusintha m'chiuno. Kafukufuku watsimikizira kukhalapo kwa mafuta a monounsaturated mwa iwo, omwe angateteze kudzikundikira kwamafuta mu peritoneum.

Ngakhale mtedza wocheperako umakwaniritsa munthu kwa nthawi yayitali osawonjezera mphamvu zopatsa mphamvu m'thupi. Mtedza uliwonse umapereka chakudya chabwino kwambiri chomwe chimawonjezera mphamvu kagayidwe.

Mazira a Quail ndi calorie otsika, alibe mafuta ambiri. Chifukwa chogwiritsa ntchito dzira limodzi lokha lowiritsa, mafuta mu peritoneum amatha kuchotsedwa mosavuta. Nthawi yomweyo, mazira amakhala ndi mapuloteni okwanira, amino acid leucine, omwe amathandizira ngati mafuta pakuwotcha.

Choyambirira cham'mawa ndichofunikira kwa achinyamata.

Zakudya zomanga thupi

Izi zimaphatikizapo nyemba ndi chimanga chonse, buledi wonse wa tirigu. Kugwiritsa ntchito zakudya zotere kumapangitsa kuti shuga azikhala ndi shuga wambiri chifukwa chogaya nthawi yayitali, kwinaku akumachepetsa chilimbikitso. Zogulitsa zofananazi zimakhala ndi zinthu zomwe zimathandizira njira zama metabolic.

Zakudya zina zimatha kuwotcha mafuta.

Lero tikupereka kwa inu chakudya chomwe chingakuthandizeni kuchepetsa thupi. Athandizanso atsikana omwe akufuna kutaya mapaundi owonjezera a 2-3, nthawi isanayambike. Tikambirana za zakudya zomwe zimawotcha mafuta komanso kuchuluka kwa zomwe zimayenera kudya.

Zakudya zimatha kukhala zotsika mtengo

Nthawi zambiri, zakudya zabwino zimatha kukhala zodula. Sikuti makhadi aliwonse omwe amakhala olimba kwambiri kuti athe kulipira nsomba zofiira, caviar, nsomba zam'madzi ndi yamatcheri oyipsa nthawi yozizira. Sayansi siyimayima, ndipo chaka chilichonse pali njira zambiri zowonjezerera zamafuta zolimbitsa thupi.

Zotentha Zamafuta. TOP 6 Zosintha Zinthu

Zakudya zamafuta a m'mimba Zakudya zitatu zochotsa mafuta

Chilimwe chikubwera! Aliyense akufuna kuwoneka bwino pagombe, koma

Munthu aliyense owonjezera

Ponena za kuchepa thupi, titha kusiyanitsa zakudya 20 zomwe zimayaka mafuta, omwe amagawidwa m'magulu. Tsopano tikambirana chilichonse mwatsatanetsatane.

Muyenera kumwa madzi osachepera 2 malita

Zamasamba: kabichi ndi nkhaka. Kabichi yamitundu yonse, kaya ndi broccoli kapena kolifulawa, imakhala ngati bulashi m'thupi, ndikuyeretsa poizoni woyipa, ndikudzaza mavitamini ndi mchere. Ndikwabwino kudya nkhaka nthawi yayitali osazipula. Amangokhala osakhazikika patebulo la zinthu zomwe zimayaka mafuta m'thupi la munthu. Makabichi onse ndi nkhaka ndizakudya zama calorie ochepa zomwe zimatha kudya kwambiri mpaka zitakwanira.
Imwani madzi ndikuchepetsa thupi. Zakumwa - madzi opanda kanthu ndi tiyi wobiriwira, kuchotsa komwe kumathandizira kuthamanga kwa metabolism pang'onopang'ono kuposa 10%, kumathandizira kuti chakudya chizikhala chosavuta kugaya. Tiyi yobiriwira ndi madzi ndi zinthu zomwe zimawotcha mafuta onunkhira komanso owopsa komanso ovuta kuchotsa mkati (makamaka visceral). Tsiku limayenera kumwa makapu atatu a tiyi wobiriwira ndi malita awiri a madzi oyera opanda mpweya.
Zipatso zabwino zomwe mungasangalale kwambiri. Zipatso ndi zipatso za zipatso. Mphesa, chinanazi, lalanje, rasipiberi - izi ndi zakudya zodabwitsa zomwe zimawotcha mafuta ndikuthandizira kagayidwe. Mitundu iwiri ya zinanazi kapena theka la mphesa usiku zimakuthandizani kuti muchepetse mafuta popanda kudya zakudya zopatsa mphamvu. Ndipo theka lagalasi la raspberries (pafupifupi magalamu 150), omwe mumadya musanadye chakudya chokwanira, lidzakuthandizani kuthana ndi kukomoka kwa chakudya chochuluka.
Zipatsozo sizopatsa thanzi, ndipo mukatha kuzidya, kumva kwamanjala sikuchitika kwa maola opitilira anayi. Papaya ili ndi zinthu zomwe zimakhudza kuthana ndi mafuta mwachangu. Zinthuzi zikalowa m'thupi, zimataya katundu wawo patangopita maola ochepa. Maapulo ndi mapeyala atsimikizira kuti ndi apadera ndipo adagawidwa ngati zakudya zomwe zimawotcha mafuta m'thupi, pambuyo poyesera kwakanthawi. Munthawi imeneyi, zidatsimikizika kuti atsikana omwe amadya maapulo atatu patsiku komanso kuchuluka komweko kwa mapeyala amachepetsa thupi msanga kuposa azimayi omwe amadya zakudya zolimba.
Ngati mukufuna zomwe zakudya zimawotcha mafuta pambali ndi m'mimba, yang'anirani mafuta a kokonati. Mafuta amasungunuka mofulumira mokwanira ndipo metabolism imathandizira, makamaka ngati mumamwa mafuta maola ochepa chakudya chisanachitike.
Zogulitsa mkaka wowawasa, kapena timathandizira kagayidwe kake ndikuyeretsa thupi. Zonse zopangidwa mkaka wowawasa, kupatula mkaka, kulowa thupi lanu kumapangitsa ma cell kuwotcha mafuta. Muyenera kudziwa kuti ngati mukufunitsitsa kuchepetsa thupi, mafuta, zakudya zoyaka ziyenera kukhala zamafuta ochepa. Chololedwa:
Whey ili ndi mapuloteni, omwe amachititsa kutentha mafuta m'thupi lanu. Ngati mukufuna zomwe zakudya zimawotcha mafuta pambali ndi m'mimba, khalani omasuka kuwonjezera mkaka wowawasa pamndandanda wanu.
Zakudya zotentha zochokera ku chilengedwe: Zakudya zoyotentha zoyambirira zothandizira kupsa mafuta ndi kunenepa kwambiri ndi ginger, mpiru, horseradish ndi sinamoni. Ginger amachititsa kuti magazi azithamanga kwambiri m'mimba, kuti chakudya chimamwe mofulumira kwambiri. Mavitamini ndi zida zomwe amapanga zimathandizira kukonza thanzi lathunthu ndi thupi lonse.
Mpiru ndi horseradish zimathandizira kuti pakhale yogwira popanga madzi am'mimba, imathandizira m'mimba kuti ichite ntchito yothamanga. Zotsatira zake, zida zawo zimathandizira kagayidwe.
Cinnamon, imathandizira kuchepetsa shuga m'magazi, ndikuthandizira kuwotcha kwamafuta. Itha kuwonjezeredwa zakumwa, tiyi, zamkaka ndipo ngakhale masamba saladi. Gawani chinsinsi: theka la supuni ya sinamoni ndi supuni 1 ya uchi, phirili ndi madzi otentha ndikumwa osakaniza akaphwa. Mafuta m'thupi lanu 'adzasungunuka' mwachangu. Cinnamon posachedwapa waphatikizidwa pamndandanda wazakudya zomwe zimathandizira kutentha mafuta bwino.
Vinyo ndi ma amondi, timawotcha mafuta bwino.Vinyo walowa muzinthu zathu zapamwamba zomwe zimathandizira kuti thupi lizitentha mafuta msanga. Tili ndi chidwi ndi zofiira, zomwe zimakhala ndi mapuloteni. Vinyo wofiyira samangoyaka mafuta osungira, komanso amaletsa kudzikundikira kwawo mthupi. Inde, simuyenera kutenga nawo zakumwa izi, monga mowa uliwonse, vinyo amatha kuvulaza thanzi lanu.
Mtedza umawonedwa ngati wopatsa mphamvu kwambiri; Koma timafunikira maamondi mu chakudyacho kuti chikwaniritse, chifukwa mafuta ambiri omwe amapezeka samasweka mthupi ndipo amatuluka mwachilengedwe.
Malemu ophatikizidwa ndi kunenepa. Maembe, makamaka nyemba, ndi zinthu zomwe zimawotcha mafuta osaneneka. Amakhala ndi mapuloteni ochulukirapo, chifukwa cha mayamwidwe omwe thupi lathu limadya mphamvu zambiri ndikuwotcha mafuta osungira bwino. Nyemba zitha kudyedwa monga mbale yam'mbali kapena mbale yomaliza.
Oatmeal ndiye phala labwino kwambiri ophwanya mafuta: Ngati mukuyang'ana pazinthu zomwe zimayaka mafuta kuti muchepetse kulemera msanga, oatmeal ndichisankho chanu. Ili ndi fiber, yomwe imapatsa mphamvu thupi ndikuthandizira kuchita nawo masewera olimbitsa thupi. Mbale ya oatmeal imapereka kumverera kwodzaza, zomwe zimakhala mpaka maola 3-5.

Musanagone mungadye ngale

Mndandanda wawukulu kwambiri kuti mutha kusokonezeka. Ndipo kusankha zomwe ndizofunikira ndizovuta kwathunthu. Osadandaula, chifukwa zinthu zonse zimatha kuphatikizidwa. Tiyeni tipange mndandanda wazitsanzo za tsiku limodzi.

Yambitsani kadzutsa ndi oatmeal, mnyengo imatha kusakanizidwa ndi zipatso, ndi raspberries kapena mapeyala zimakhala zokoma kwambiri. Imwani kapu ya tiyi wobiriwira ndi kadzutsa.
Pa nkhomaliro, mutha kudzichitira nokha nsomba zam'madzi ndi saladi wamasamba wa nkhaka. Kapu ya tiyi wobiriwira komanso kagawo ka mphesa imakhala mchere wabwino kwambiri.
Timadya chakudya chamadzulo mpaka maola 6 mpaka 7 kuti tisamve kuwawa m'mimba usiku. Cottage tchizi wokhala ndi zipatso, msuzi wamasamba, mtedza wina - ndiye chakudya chathu.
Ngati kumverera kwanjala pogona musanalowe kwambiri, idyani chinanazi, apulo kapena peyala.

Tinapanga mndandanda wazitsanzo za tsiku limodzi. Inde, simungakane nyama ndi nsomba, chimanga, masamba ambiri, kuti musawononge thanzi lanu. Koma ngati mukudziwa kuti chakudya chamadzulo, mwachitsanzo, chikhala chovuta, chimwani ndi tiyi wobiriwira kapena yogati ndi sinamoni kuti chakudya chizitha kumamwa mosavuta komanso mwachangu, ndipo mafuta ochulukirapo sakusungira m'malo ovuta.

Musaiwale kumwa madzi.Malita 2,5 patsiku kupatula tiyi kapena msuzi amangofunika kumwa. Kutenga madzi nanu, kuyiyika pamalo otchuka, ndizovuta, koma sitikufuna kukhetsa thupi?

Ubwino wa dongosololi

Zakudya sizimayambitsa njala

Ndimu, yomwe ngati mukufuna kuchepetsa thupi iyenera m'malo mwa zakumwa zonse zakumwa zoledzeretsa. Madzi osavuta okhala ndi kuwonjezera kwa mandimu amabweretsa zabwino zambiri ndikuyeretsa thupi la poizoni, zolimbikitsa peristalsis.

Mafuta a azitona amachepetsa cholesterol “yoyipa” chifukwa cha kuchuluka kwa mafuta ochulukirapo. Kuphatikiza pa kuwongolera kwabwino kwamafuta owotcha, mafuta a azitona amakhalanso ndi anti-yotupa.

Nthambi, zomwe zingasinthiratu kumwa mkate. Olemera mu indigestible fiber fiber, yomwe imalimbikitsa peristalsis ndikuletsa kuyamwa kwa mafuta.