Anthu ambiri zimawavuta kutsatira zakudya. Lingaliro lakuti muyenera kusiya kudya kuti muchepetse thupi ndi lolakwika. Mukungoyenera kusintha zakudya zopanda pake ndi zipatso ndi ndiwo zamasamba zosaphika, mtedza. Pewani shuga woyengedwa. Zopatsa mphamvu zama calorie zazinthu, ndizofunika, koma zopatsa mphamvu zomwezo zimatha kukhala zamtundu wosiyana. Chipatso chikhoza kukhala ndi zopatsa mphamvu zambiri monga maswiti, koma choyambirira chimanyamula mphamvu ndi mphamvu, pomwe chomalizacho sichikhala.
Mosasamala kanthu za kulemera ndi mafuta a thupi, chamoyo chilichonse chimafuna chakudya kuti chitetezo cha mthupi, mantha, mtima ndi endocrine zigwire ntchito. Koma muyenera kuwapatsa chakudya mothandizidwa ndi chakudya china.
1. Citrus
Malalanje, mandimu, mphesa, tangerines, mandimu amathandiza kuchepetsa thupi chifukwa cha kuchuluka kwa vitamini C. Kafukufuku wopangidwa ku Arizona State University wasonyeza kuti ndi kusowa kwa vitamini C, mafuta ochepa amawotchedwa. Vitamini C imachepetsanso cholesterol yoyipa. Ndikokwanira kuwonjezera chipatso chimodzi kapena ziwiri za citrus pazakudya za tsiku ndi tsiku kuti muchepetse thupi.
2. Mbewu zonse
Amakhala ndi fiber zambiri ndipo ali ndi index yotsika ya glycemic, zomwe zikutanthauza kuti amawonjezera shuga m'magazi pang'onopang'ono popanda kuyambitsa kuphulika kwa mafuta. Mbewu zonse zimakupangitsani kumva kuti ndinu wokhuta, monga mkate wa tirigu kapena mpunga wabulauni.
3. Ndine
Lecithin, yomwe ili mu soya, imalepheretsa kuyika kwamafuta. Nyemba za soya zoziziritsidwa zitha kugulidwa kusitolo, koma zabwino kwambiri ndizochokera m'masitolo ogulitsa kapena m'misika ya alimi.
4. Maapulo ndi zipatso
Maapulo ndi zipatso zambiri zimakhala ndi pectin yambiri. Pectin ndi ulusi wosungunuka womwe umagaya pang'onopang'ono ndikupangitsa kumva kuti ndinu okhuta. Pectin imathandizira kuchepetsa thupi, chifukwa imakhala ndi zinthu zosungunuka zomwe zimalowa m'maselo a thupi ndikumasula mafuta.
5. Garlic
Garlic mafuta amalepheretsa mafunsidwe a mafuta. Ndi mankhwala achilengedwe omwe amathandiza chitetezo cha mthupi.
6. Nyemba zakuda
Izi zimakhala ndi mafuta ochepa, koma zimakhala ndi fiber zambiri - mpaka 15 g pa galasi. CHIKWANGWANI chimagayidwa kwa nthawi yayitali, kulepheretsa kuti chikhumbo chofuna kudya chisakule.
7. Zonunkhira
Zonunkhira zambiri, monga tsabola, zili ndi mankhwala a capsaicin. Capsaicin imathandizira kuwotcha mafuta ndikuchepetsa chilakolako.
Zakudya zomwe mumasankha pazakudya zanu ziyenera kukulitsidwa Ngati organic ndi okwera mtengo, mutha kulima masamba ndi zipatso m'munda mwanu. Kulima ndi ntchito yakuthupi panja komanso ndi malingaliro abwino. Ngati mulibe gawo lanu la dziko, mutha kubzala zobiriwira pakhonde, ndi wodzichepetsa posamalira.