Mafuta a azitona
Monga mafuta onse, ali, ndithudi, ali ndi zopatsa mphamvu zambiri, koma amatengedwa ndi thupi zana limodzi pa zana. Lili ndi mafuta acids a polyunsaturated - oleic, linoleic ndi linolenic - omwe amathandizira kagayidwe, potero amathandizira kuchotsa zochulukirapo. Kuphatikizapo - komanso kuchokera ku poizoni woopsa ndi poizoni. Lilinso ndi mavitamini ambiri okongola A ndi E komanso ma antioxidants omwe amachepetsa ukalamba. Ndikofunika kuti musapitirire: 2 tbsp. supuni ya mafuta tsiku adzakhala okwanira.
mtedza
Asayansi akhala akufufuza kwa nthawi yaitali kugwirizana pakati pa kudya mtedza ndi kuchepetsa thupi. Inde, ngati mukudziwa nthawi yoti musiye: musadye mtedza woposa 30 g patsiku, katatu kapena kanayi pa sabata. Ndiwofunika kwambiri ngati chotupitsa chofulumira: mtedza wowerengeka ukhoza "kuzizira nyongolotsi" popanda kuwonjezera zopatsa mphamvu zambiri. Amakhalanso ndi zinthu zomwe zimalimbikitsa kupanga serotonin. Hormone iyi imatipangitsa kukhala osangalala komanso nthawi yomweyo imachepetsa njala. Zowonadi, nthawi zambiri timangokhalira kukhumudwa.
Chokoleti
Osati iliyonse, koma yakuda ndi yowawa. Ndipo simuyenera kudya mutatha kudya, koma maola awiri zisanachitike. Pankhaniyi, kafukufuku wasonyeza kuti munthu adzalandira 17% zochepa zopatsa mphamvu pa nkhomaliro kapena chakudya chamadzulo. Asayansi amakhulupirira kuti izi ndi chifukwa chakuti chokoleti chakuda, mosiyana ndi mkaka wake, chimakhala ndi batala wa koko - gwero la stearic acid, lomwe limachepetsa chimbudzi. Mwa kuyankhula kwina, timathera khama komanso nthawi yopukutira 100 g ya chokoleti chakuda kusiyana ndi kugaya mkaka womwewo wa mkaka wotsekemera. Ndipo timadzaza nthawi yayitali, ndipo timataya zopatsa mphamvu zambiri. Ndipo tikuonda msanga.
Tchizi
Okonda tchizi, makamaka mitundu yolimba, amakhala ndi asidi wambiri wa butyric m'matupi awo. Izi otsika maselo kulemera asidi apanga m'matumbo athu ndipo n'kofunika kwambiri kwa thanzi lake: amateteza ku ma free radicals, amathandiza microflora, ndi normalizes chimbudzi. Tchizi ndi wabwino kulamulira chilakolako. Mafuta omwe ali mmenemo amachepetsa msanga shuga m'magazi ndipo amathetsa chilakolako chofuna kudzaza. Osanenapo kuti tchizi muli zambiri mavitamini A, B gulu, kashiamu ndi probiotics, amene ndi zofunika kwa ambiri chitetezo chokwanira.
nsomba
Ngati mukufuna kuchepetsa thupi, phatikizani nsomba zamafuta muzakudya zanu katatu pa sabata. Ndi chifukwa chake. Nsomba zikamanenepa, zimakhalanso ndi vitamini D ndi omega-3 fatty acids. Mwakutero, zinthu ziwirizi zimatithandiza osati kungochotsa kunenepa kwambiri, komanso kumavuto ena ambiri azaumoyo. Zimadziwika kuti anthu onenepa kwambiri m'matupi awo pafupifupi nthawi zonse alibe vitamini D. Amapangidwa pakhungu mchikakamizo cha dzuwa, chomwe chimakhala chosowa m'madera athu, kapena chimachokera kunja. Koma pang'ono kuchokera komwe: nsomba ndi amodzi mwa ochepa magwero ake. Mwachitsanzo, 100 g ya nsomba yamafuta imakhala ndi mlingo wa tsiku ndi tsiku wa vitamini iyi. Ndipo ma omega-3 acids amathandiza kuti chitetezo cha mthupi ndi kagayidwe kake kakhale koyenera: ngati sichigwira ntchito bwino, izi zimakhudza kulemera kwake - muvi pamlingo umayamba kukwawa.