Zamkatimu
Mwinamwake mukudziwa kuti pali zakudya zosiyanasiyana zomwe zingatero sinthani metabolism yanu, ndi kuthandiza thupi lanu kutentha mafuta. Mwa kuyankhula kwina, zakudya zina zidzakulitsa mphamvu ya thermogenic m'thupi lanu, ndipo pamapeto pake zidzachititsa kuti thupi likhale lolemera kwambiri.
Koma izi ndi chiyani kwenikweni zakudya? Werengani pamene tikufufuza zakudya zabwino kwambiri za 7 zochepetsera thupi nthawi zonse.
Zakudya zowotcha mafuta pamndandanda wathu zimatsimikiziridwa mwasayansi ndipo zimakhala ndi mitundu yosiyanasiyana yamagulu ndi zakudya zomwe zimatsimikiziranso ng'anjo yamkati yanu kuti muwonjezeke mwachangu kuchuluka kwa ma calories omwe mumawotcha komanso kupha chilakolako chanu.
Kuphatikizira zakudya zocheperako izi muzakudya zanu zatsiku ndi tsiku ndi njira yotsimikizika kuti thupi lanu liwotche zopatsa mphamvu zambiri, zimakupangitsani kuti mukhale okhuta kwa nthawi yayitali ndikupewa kunenepa.
Zakudya 7 Zapamwamba Zolemera Kwambiri Nthawi Zonse
Water
Ayi, madzi si chakudya, koma tawaphatikiza pano chifukwa cha zinthu zake zodabwitsa.
Ngakhale madzi alibe zopatsa mphamvu, kumwa madzi pafupipafupi kumawonjezera kukhuta.
Kupatula kumverera kwa kukhuta, hydration imabweretsa thupi lathanzi. M'malo mogwiritsa ntchito chiwindi kuchotsa zinyalala, hydration imalimbikitsa thupi lanu kugwiritsa ntchito impso. Momwemonso, chiwindi chanu chikamasulidwa kuchoka pakuwongolera zinyalala, chimakhazikika pakulimbikitsa mafuta amthupi.
Chofunika kwambiri, kafukufuku akuwonetsa kuti kumwa madzi ambiri ozizira oundana kumatha kuyambitsa kuwotcha ma calories ambiri. Izi zili choncho chifukwa madzi ozizira amayenera kutenthedwa ndi kutentha kwa thupi akalowa m'thupi, zomwe zimafuna mphamvu.
Ngakhale ndipang'onopang'ono, kumwa malita awiri a madzi oundana patsiku kumabweretsa kuwotcha ma calories 2 owonjezera.
mazira
Mwachikhalidwe, mazira akhala ndi rap yoipa. Komabe, akubwereranso, ndipo kafukufuku akusonyeza kuti samachulukitsa cholesterol kapena kuyambitsa matenda a mtima.
Dzira loyera, makamaka, ndilo njira yomwe mumakonda kwambiri yochepetsera thupi, chifukwa imakhala ndi mapuloteni, koma imakhala ndi calorific yochepa komanso mafuta.
Kumbali ina, yolk ya dzira ili ndi gawo loyenera la zopatsa mphamvu, mafuta, ndi cholesterol. Komabe, ndizomveka kuphatikiza yolk muzakudya zanu. Yolk ndi gwero lambiri la mchere ndi mavitamini ambiri, kuphatikizapo zinki, chitsulo, ayodini ndi mavitamini A, E, D, ndi B12.
Malinga ndi kafukufuku wopangidwa ku Rochester Center for Obesity ku America, kuphatikiza mazira muzakudya zanu ndi njira yotsimikizika yochotsera mapaundi owonjezera. Izi ndichifukwa choti mazira amadziwika kuti amawonjezera kukhuta pomwe amawongolera njala yanu komanso mahomoni olakalaka. M'malo mwake, mazira amathandizira kuthetsa njala yanu ndipo amatha kuchepetsa ma calories omwe mumadya tsiku lonse ndi zopatsa mphamvu zoposa 400.
Mabere a nkhuku
Mofanana ndi mazira, nyama yakhala ikugwiritsidwa ntchito kwa nthawi yayitali kuti ipeze kulemera, popanda umboni wokwanira woikira kumbuyo.
Ngakhale kuti nyama yokonzedwa n’njopanda thanzi, palibe kafukufuku amene akusonyeza kuti nyama imeneyi imawonjezera chiopsezo cha khansa kapena matenda a shuga.
Zoona zake n’zakuti, nyama, makamaka yowonda kwambiri ndi chifuwa cha nkhuku zimakhala ndi mapuloteni ambiri ndipo zimathandiza kuchepetsa thupi.
Mapuloteni ndi michere yokwanira yomwe imathandizira kukhetsa kulemera mwakukhalabe odzaza, kuchepetsa mafuta a thupi lanu ndikusunga minofu.
Mabere a nkhuku opanda khungu ndi mphamvu yopangira mapuloteni, otsika carb, ndi mafuta. Kuphatikiza apo, ndi gwero labwino kwambiri la Vitamini B3 ndi B6.
Vitamini B3 ndiyothandiza kwa iwo omwe chiuno chawo chotukuka chimalumikizidwa ndi kukana kwa insulini, pomwe B6 ndiyofunikira pakuyamwa kwa zinc, chomwe ndi michere ina yofunika kwambiri yotaya mafuta.
mapeyala
Mapeyala ndi mtundu wapadera wa zipatso. Ngakhale kuti anthu amapewa chipatsochi chifukwa cha kuchuluka kwa ma calories ndi mafuta ena poyerekeza ndi zipatso zina, kudya chipatso chobiriwira chobiriwirachi kumapindulitsa kwambiri kuchepetsa thupi.
Mapeyala ali olemera mu monounsaturated acids mafuta acids, potaziyamu, phytochemicals, potaziyamu, ndi ulusi wazakudya, zonse zomwe zimabweretsa kutsika kwa BMI, kutsika kwa thupi komanso kutsika komanso kutsika kwa mchiuno.
Malinga ndi kafukufuku yemwe adasindikizidwa mu Nutritional Journal, oleic acid yomwe ili mu avocado imatha kuthandizira kuchepetsa chilakolako cha chakudya mwachibadwa ndipo motero imathandizira kuchepetsa thupi.
M'maphunziro a nyama, kafukufuku akuwonetsa kuti Oleic acid imasinthidwa kukhala OEA (oleoylethanolamide) m'matumbo am'mimba. OEA, mtundu wamafuta amtundu wa lipid hormone amadziwika kuti amayambitsa ma neuron omwe amawonjezera kukhuta komanso kumva kukhuta.
Kale
Kale, gawo la masamba obiriwira ndi chakudya china chabwino kwambiri chochepetsera thupi.
Kale imakhala ndi michere yambiri yochepetsera thupi monga Vitamini C ndi Calcium.
Kupatula gawo lazakudya, kale imapereka njira yabwino kwambiri yowonjezerera kuchuluka kwazakudya zanu, popanda kuwonjezera zopatsa mphamvu kapena mafuta.
Kutsika kwamphamvu kwamphamvu kwa kakale kumakupangitsani kudya ma calories ochepa, motero, mudzatero
kulimbikitsa kuwonda kwakukulu.
Maapulo
Apple Pectin, yomwe imapezeka pakhungu la apulosi, imathandizira kwambiri pakuchepetsa thupi. Pectin imamangiriza kumadzi m'thupi lanu ndikuletsa ma cell kuti asatenge mafuta.
Komanso, monga kale, maapulo ali ndi fiber zambiri, kutanthauza kuti amatenga nthawi yayitali kuti agayidwe, motero amakusungani kwa nthawi yayitali.
Kupatula chikhalidwe chokhala ndi ulusi wambiri, maapulo ali ndi antioxidation ndipo amatha kuteteza metabolic syndrome.
Chipatso champhesa
Grapefruit ndi chipatso chabwino kwambiri chowotcha mafuta chomwe chimakhala ndi mankhwala omwe amadziwika kuti amachepetsa insulini yosungira mafuta.
Malinga ndi Health.com, kudya theka la chipatsochi musanadye chilichonse kungakuthandizeni kutaya mapaundi pa sabata, osafunikira kusintha zakudya zanu.
Kuphatikiza apo, ndi 90% yamadzi, manyumwa amakhala ngati chokhumudwitsa chachilengedwe.
pansi Line
Simufunikanso kuchita zinthu mwamphamvu kuti muchotse mapaundi owonjezera. Samalani mwapadera pa zakudya zanu, ndipo perekani mfundo yophatikizapo zakudya zochepetsera zomwe zili pamwambazi muzakudya zanu lero.