Monga mukudziwira, kuti muwoneke bwino ndikumverera bwino, choyamba muyenera kunena zabwino kwa mapaundi owonjezera. Zakudya zambiri zamitundumitundu zimatipatsa njira zothanirana ndi kunenepa kwambiri zomwe zimafuna kulimba mtima komanso kuwopseza kuwononga kirediti kadi ndi chikwama. Kodi pali njira zapadziko lonse lapansi zomwe zimapereka mgwirizano popanda zovuta zowopsa? Tsoka ilo, mawu otchuka - "kukongola kumafuna nsembe" - sikunathetsedwe, ndipo popanda kuchita masewera olimbitsa thupi okwanira, sikutheka kuchepetsa thupi mosamala komanso moyenera. Komabe, sayansi siimaima chilili, ndipo asayansi akutulukira njira zatsopano zothanirana ndi kunenepa kwambiri. Njira imodzi yotere yochepetsera thupi ndiyo kudya zakudya zomwe zimawotcha mafuta. Komabe, tisaiwale kuti palibe chakudya mankhwala adzachotsa mafuta m`thupi popanda chakudya chamagulu ndi zokwanira zolimbitsa thupi. Ginger. Ginger ndi wazinthu zomwe zimatchedwa "zotentha". Amapereka katulutsidwe kabwino kwambiri komanso magazi m'mimba, potero amathandizira kagayidwe kachakudya m'thupi. Chifukwa cha kuchuluka kwa mafuta ofunikira, ginger imathandizira kagayidwe kazakudya, zomwe zimathandizira kuwotcha mwachangu kwamafuta. Kuphatikiza apo, ginger imapangitsa khungu kukhala laling'ono komanso lokongola. Kabichi. Kabichi woyera, kolifulawa, broccoli ndi othandizira nthawi zonse polimbana ndi kulemera kwakukulu. Kabichi woyera amagwira ntchito ngati burashi m'thupi, potero amayeretsa poizoni. Broccoli ndi nkhokwe ya mavitamini ndi mchere. Yaikulu ndi indole-3-carbinol, yomwe imapangitsa kusinthana kwa ma estrogens - mahomoni ogonana achikazi. Kolifulawa ndi wachiwiri kwa broccoli potengera kuchuluka kwa vitamini. Kabichi ndi mankhwala otsika-kalori, choncho akhoza kudyedwa popanda zoletsa. Nkhaka. Nkhaka ndi njira yabwino yochepetsera thupi, komabe, monga mbewu zina zambiri, zimakhala zanyengo ndipo zimabweretsa phindu lalikulu panthawi yakucha kwachilengedwe. Amalangizidwa kuti azidyedwa pa nthawi ya kukhwima pamene zipatso zikadali zazing'ono, zolimba, zowoneka bwino, ndipo mbewu sizinapangidwe bwino. Ngati n'kotheka, peel kuchokera ku nkhaka sichimachotsedwa, chifukwa ndi momwe mavitamini ambiri ndi mchere amawunikira. Nkhaka zimakhala ndi diuretic pathupi la munthu, zomwe, kuphatikiza ndi zopatsa mphamvu zochepa zama calorie, zimapangitsa kukhala chakudya chofunikira kwambiri kwa anthu omwe akulimbana ndi kulemera kwakukulu. Sinamoni. Zokometsera izi zakhala zikugwiritsidwa ntchito polimbana ndi kunenepa kwambiri kuyambira posachedwapa, koma wakwanitsa kale kudzikhazikitsa ngati wothandizira kwambiri wowotcha mafuta. Sinamoni amachepetsa kuchuluka kwa shuga m'magazi, motero amalimbikitsa kusunga mafuta. Mutha kuwonjezera sinamoni ku tiyi, khofi, kefir, ndipo ngati mumamwa chakumwa chosakaniza ½ supuni ya sinamoni, yotenthedwa ndi madzi otentha ndi supuni 1 ya uchi, ndiye kuti mafuta amasungunuka. Chipatso champhesa. Zakudya za manyumwa si nthano. Ofufuza a Scripps Clinic adapeza kuti omwe adadya theka la manyumwa kwa milungu 12 adataya pafupifupi 1.5 kg. Mankhwala apadera a chipatso cha citrus ichi, chodzaza ndi vitamini C, amachepetsa milingo ya insulini, yomwe imathandizira kuchepetsa thupi. Chipatso chodabwitsachi ndi "chopha" kwambiri chamafuta m'thupi. Chifukwa cha kuchuluka kwa flavonoid naringin, imakhala ndi choleretic champhamvu, motero imathandizira kuwonongeka kwamafuta omwe amalowa m'thupi lathu ndi chakudya. Koma panthawi imodzimodziyo, ziyenera kukumbukiridwa kuti mphesa ziyenera kudyedwa popanda kuyeretsa zowawa zamkati, chifukwa ndi zomwe zimawotcha mafuta. Tiyi yaukhondo. Wopha mafuta amphamvu kwambiri ndi tiyi wobiriwira. Kafukufuku akuwonetsa kuti Tingafinye tiyi wobiriwira imathandizira kagayidwe ndipo angathandize kuwonda. Tiyiyi imapangitsa kuti munthu azikhala ndi maganizo abwino ndipo akhoza kukhala ndi anti-carcinogenic properties, komanso amathandiza kupewa matenda a mtima. Ichi ndi chakumwa chamakono kwambiri pakati pa nyenyezi. Lili ndi caffeine yambiri yachilengedwe, yomwe imathandizira kagayidwe kachakudya m'thupi ndi 15-20%. Tiyi wobiriwira amachotsa mosavuta osati mafuta ochepa okha, komanso owopsa kwambiri otchedwa visceral - mafuta amkati. Kumwa makapu atatu a tiyi wobiriwira patsiku kumapangitsa kuti ngakhale munthu wonenepa kwambiri achepetse thupi. Madzi. Kafukufuku watsopano akuwonetsa kuti madzi amathandizira kuwonda. Ofufuza a ku Germany adapeza kuti kumwa madzi pafupifupi 500 g patsiku, ochita nawo kafukufuku adawonjezera kuchuluka kwa kalori yoyaka ndi 30%. Madzi ndiwonso amachepetsa chilakolako chofuna kudya, amachotsa mchere ndi poizoni m'thupi. Mwa kumwa madzi okwanira, mungathenso kupeŵa kulakwa kosokoneza ludzu la njala. Rasipiberi. Rasipiberi - ili ndi michere ya zipatso yomwe imalimbikitsa kuwonongeka kwa mafuta. Theka la galasi la raspberries, kudyedwa theka la ola musanadye, kumathandiza m'mimba kulimbana ndi phwando lochuluka. Mabulosi awa amathandizira kagayidwe kachakudya. Kuphatikiza apo, magalamu 100 a raspberries ali ndi 44 kcal okha. Mpiru. Mustard kumapangitsa katulutsidwe wa chapamimba madzi ndi bwino ntchito ya m`mimba thirakiti. Malalanje. Ndani ananena kuti zakudya zowotcha mafuta ndi chinthu chopanda pake, chopatsa thanzi komanso chosakoma? Malalanje amodzi "amalemera" ma calories 70-90 okha. Ndipo chofunika kwambiri: pambuyo pa chipatso ichi, kumverera kwa satiety kumatenga pafupifupi maola 4. Horseradish. Ma enzyme omwe amapezeka muzu wa horseradish amathandizira kuwotcha mafuta. Amondi. 40% yokha yamafuta a amondi amagayidwa. Otsala 60% amachoka m'thupi popanda kukhala ndi nthawi yodutsa magawo akugawanika ndi kuyamwa. Ndiko kuti, ma amondi amakhuta ndipo nthawi yomweyo samasiya zopatsa mphamvu zosafunika. Nyemba. Mbeu za nyemba ndi gwero la mapuloteni a masamba, omwe ndi ofunika kwambiri kwa thupi lathu. Puloteni palokha ndi kagayidwe kachakudya, kamene kamapatsa mphamvu yowotcha mosavuta maselo amafuta. M'mawu ena, kuti atengere zakudya zomanga thupi, thupi limagwiritsa ntchito mphamvu zambiri, zomwe zimatengera mafuta ake. Akatswiri a zakudya amalangiza nyemba m'malo mwa mbale kapena kuwonjezera saladi. Mkaka wa kokonati. Mkaka wa kokonati uli ndi mafuta omwe amachititsa kuti metabolism yanu ipite mofulumira. Chinanazi. Chinanazi chili ndi enzyme bromelain, yomwe mpaka posachedwapa idawonedwa ngati yowotcha mafuta ndipo idalengezedwa kwambiri muzinthu zomwe zimathandizira polimbana ndi kunenepa kwambiri. Mwatsoka, asayansi apeza kuti mchikakamizo cha chapamimba madzi, amataya enzymatic katundu. Komabe, chinanazi chimathandizira kuti chimbudzi chikhale bwino komanso chimachepetsa kumva njala. Papaya. Papaya - ili ndi michere yomwe imagwira ntchito pa lipids ndikuphwanya mapuloteni. Komabe, sizomveka kupita pazakudya za papaya, chifukwa ma enzymes amataya ntchito yawo patatha maola 2-3 atameza. Kuti mupeze zotsatira zomwe mukufuna, papaya iyenera kudyedwa nthawi yomweyo musanadye, pakudya, kapena mutangomaliza. Maapulo ndi mapeyala. Amayi onenepa kwambiri omwe amadya maapulo ang'onoang'ono a 3 kapena mapeyala patsiku adataya kulemera kwambiri pazakudya zochepa zama calorie poyerekeza ndi omwe sanawonjezere zipatso pazakudya zawo. Izi zinanenedwa ndi ofufuza a State University of Rio de Janeiro. Omwe amadya masamba amadya zopatsa mphamvu zochepa. Chifukwa chake nthawi ina mukalakalaka zotsekemera, idyani chokhwasula-khwasula chochepa kwambiri, chokhala ndi ulusi wambiri. Mudzamva kukhuta nthawi yayitali ndikudya zochepa. Oatmeal. Gwero labwino kwambiri la fiber sungunuka (7 g pa 2 chikho kutumikira). Amapereka kumverera kwa kukhuta ndi mphamvu zofunika kuchita masewera olimbitsa thupi. Mkaka. Zakudya za mkaka, kupatula mkaka, zimachulukitsa kuchuluka kwa timadzi ta calcitriol m'thupi, zomwe zimakakamiza maselo kuwotcha mafuta. Zakudya zamkaka zamafuta ochepa - yogurt, kefir, kanyumba tchizi, yogurt, malinga ndi akatswiri, zimathandizira kuchepetsa thupi ndikuchepetsa kuchuluka kwa mafuta omwe angosungunuka kumene. zochokera pa zinthu bigpicture.ru
2022-11-11