Zamkatimu
Monga mukudziwa, pakugwiritsa ntchito mawonekedwe anga, chofunikira kwambiri ndi zakudya. Tikukupatsani zakudya zisanu ndi ziwiri zakuchepetsa thupi zomwe katswiri wazolimbitsa thupi Jillian Michaels akulangizani kuti muphatikize pazakudya zanu za tsiku ndi tsiku.
Werengani nkhani zina zothandiza zokhudzana ndi zakudya:
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- Chifukwa chiyani timafunikira chakudya, chakudya chophweka komanso chovuta kwambiri kuti muchepetse kunenepa?
- Mapuloteni ochepetsa thupi ndi minofu: zonse zomwe muyenera kudziwa
- Kuwerengera zopatsa mphamvu: chitsogozo chokwanira kwambiri pakuwerengera kalori!
Zakudya zopatsa thanzi zochepetsera kuchokera kwa Jillian Michaels
1. Burokoli
Broccoli ili ndi mavitamini ndi michere yambiri. Muli vitamini C, potaziyamu, sodium, beta-carotene, ndi ma antioxidants omwe amachepetsa matenda a mtima. Kuthandiza kwake konse broccoli ndichokoma kwambiri, kosavuta kukonzekera komanso kochepera. Magalamu 100 a kabichi wamtunduwu amakhala ndi zosakwana 30 zopatsa mphamvu komanso magalamu 5 okha a chakudya.
Kuphatikiza apo, broccoli ili ndi mavitamini ambiri ndi chlorophyll, omwe kuphatikiza ndi ulusi wazakudya zimathandizira njira zamagetsi, mwanjira ina imathandizira kuthamanga kwa thupi. Ndipo pamapeto pake, broccoli imakhala ndi fiber yambiri, yomwe imakulitsa matumbo.
2. Mkate wonse wa tirigu
Iwalani za zonse chakudya - mdani wokongola chithunzi. Mkate wonse wa tirigu sunapite pachimake pamndandanda wazakudya zolemetsa, chifukwa umakhala ndi thanzi labwino ndipo umathandizanso kuletsa kudya. Amalimbikitsa kwambiri kupanga leptin - mahomoni okhuta omwe amadziwitsa thupi lomwe tikudwala. Komanso mkate wonse wa tirigu umayamwa pang'onopang'ono ndipo kwa nthawi yayitali umakupatsani mwayi wokhutira.
Kuphatikiza apo, mkate wathunthu wa tirigu sungasunge zakudya zambiri panthawi yothira kutentha. Popeza mkatewu umakhala ndi ulusi wambiri, umathandizira kukhalabe ndi matumbo am'mimba, motero chimbudzi chabwinobwino.
3. Mabomba
Makangaza ali ndi vitamini C wambiri, zomwe zikutanthauza kuti zimathandiza kulimbikitsa chitetezo cha mthupi. Kuphatikiza apo, ili ndi anthocyanins - antioxidant yofunikira pakugwira bwino ntchito kwa mtima. Anthocyanin imathandizanso kwa iwo omwe amakonda kutentha dzuwa kapena amakhala m'malo otentha, chifukwa amateteza khungu la khungu kumayendedwe a UV.
Kuphatikiza apo, zimatsimikizika kuti anthocyanins ndi "akupha" kwamafuta amafuta. Kafukufuku wasonyeza kuti china chowonjezera pakulephera kwa kukula kwamafuta amafuta ndi ma antioxidants m'matupi mwathu pamodzi ndi ma grenade. 100 g ya makangaza ili ndi ma calories 50 okha, ndipo zotsatira zake zabwino mthupi ndizofunika kwambiri.
4. Garlic
Mwinamwake, ndizodabwitsa kuona pakati pa mankhwala ochepetsa adyo, koma Inde, Jillian Michaels sakuvomerezeka kuti apewe izi pa kukoma kwa zomera. Ndi anthu ochepa okha omwe amadziwa kuti adyo amalembetsa shuga m'magazi, zomwe zikutanthauza kuti thupi silifunikira kugwiritsa ntchito insulini, yomwe imapangitsa kuti mafuta azisungidwa.
Garlic imatsitsa cholesterol "choyipa" pomwe ikusintha cholesterol "chabwino", ndikuthandizira kagayidwe kabwino ka mafuta m'maselo amthupi. Pomaliza, kafukufuku akuwonetsa kuti adyo amachulukitsa timadzi ta testosterone, ndikukupatsani mphamvu zambiri zolimbitsa thupi.
5. Mafuta a nsomba
Pazabwino za mafuta amafuta ambiri aife timadziwa kuyambira ubwana. Mafuta a nsomba ndi chakudya chopatsa thanzi komanso mavitamini opindulitsa. Lili ndi mafuta acids omega-3 ndipo amafunikira tsitsi labwino, khungu ndi misomali. Mafuta a nsomba ali ndi mavitamini A ndi B ambiri, ayodini ndi phosphorous.
Komanso mafuta a nsomba ndi chinthu chofunikira kwambiri chochepetsera thupi, chifukwa chimathandizira kusintha kagayidwe kabwino ka mafuta. Pokhala woyang'anira wamkulu wa insulini m'magazi, zimathandiza thupi kuti lisachite masheya monga mafuta. Mutha kutenga mafuta a nsomba mu zowonjezera kapena kudya zakudya zambiri ndi mafuta ofunikira omega-3 (mackerel, hering'i, nsomba, tuna).
6. Zipatso: raspberries ndi strawberries
Choyamba, zipatsozi ndizotsika kwambiri (pafupifupi 40 calories pa 100 g), chifukwa chake zilibe vuto lililonse. Chachiwiri, ali ndi index yotsika ya glycemic motero samathandizira kukulira kwa shuga wamagazi. Ndipo chachitatu, strawberries ndi raspberries ndimakomedwe okoma ndipo amalowetsa mchere wokoma uliwonse.
Kuphatikiza apo, monga ma grenade, zipatsozi zimakhala ndi ma anthocyanins, omwe amalepheretsa mawonekedwe amafuta. Amakhala ndi antioxidant ina yachilengedwe - polyphenol, yomwe imachepetsa kuvulaza kwamafuta azakudya ndipo imathandizira pama metabolism.
7. tiyi wobiriwira
Ngati muli ndi chizolowezi kumwa khofi kangapo patsiku, ndi bwino kuiwala za izo. Kuchuluka kwa caffeine sikumangoyambitsa kusokonezeka kwa metabolism, komanso kusalinganika kwa mahomoni. Mukunena kuti khofi ndiye gwero lalikulu lamphamvu? Komabe, caffeine yomwe ili mu tiyi wobiriwira, yomwe ndi imodzi mwazinthu zabwino kwambiri zochepetsera thupi.
Tiyi wobiriwira amachepetsa shuga m'magazi, motero Edzi kupondereza njala. Ngati mukufuna kukhala ndi chotukuka, imwani kapu ya tiyi wobiriwira (kumene wopanda shuga), ndipo maola angapo mungaiwale za njala. Ndikofunika kudziwa kuti tiyi wobiriwira amakhala ndi katekin yoteteza antioxidant, yomwe imathandizira kagayidwe kake ndikuwotcha mafuta owonjezera mkati mwa maselo. Zimathandizanso kuti thupi lichotse poizoni komanso mchere wovulaza.
Onaninso:
- Zakudya 10 zapamwamba zokhala ndi zinc zambiri
- Zakudya 10 zapamwamba kwambiri za magnesium
- Zakudya 10 zapamwamba zomwe zili ndi ayodini wambiri
- Zakudya 10 zapamwamba zili ndi vitamini A wambiri