Chakudya chochepera
 

Ena ali otsimikiza kuti kuonda sikungatheke popanda kudya mwamphamvu. Ena amakhulupirira kuti kungoletsa pang'ono pazakudya ndikokwanira kukwaniritsa zotsatira ndi mawonekedwe. Komabe, nkhani yathu idalembedwa makamaka kwa ena. Iwo omwe savomereza kuphwanyidwa kulikonse kwa ufulu wawo ndi kumasuka, ngakhale, koposa, zoletsa zilizonse pazakudya, koma nthawi yomweyo amafuna kukhala ochepetsetsa, oyenera komanso owoneka bwino kwambiri.

Zomwe zimafunikira pa izi ndikuwunika osati kuchuluka kwake, koma mtundu wa zomwe zidadyedwa. Kuphatikiza pa izi, onetsani zakudya zapadera zovuta pazakudya zanu, zomwe mumadya nthawi zonse sizimangolepheretsa njala ndikupewa kudzikundikira kwa minofu ya adipose, komanso zimathandizira kuziwotcha.

Zosangalatsa, sichoncho? Koma si zokhazo. Zotsatira za kafukufukuyu mderali komanso upangiri wa akatswiri odziwika bwino padziko lonse lapansi pakuthandizira chithunzi chabwino ndikulimbitsa chikhulupiriro chakuchita bwino.

Zakudya zopatsa thanzi komanso kuchepa thupi

Akatswiri ambiri azolimbitsa thupi amakambirana kuti kudya, zilizonse zomwe zingakhale, si njira yabwino yochepetsera thupi. Pambuyo potsatira icho, munthu amaiwala kuti kudya chakudya chopatsa thanzi chochuluka sikumabweretsa kunenepa konse, mosiyana ndi kudya chakudya chosafulumira.

 

Chifukwa chake, sikoyenera kuchepetsa thupi lanu kuti mupeze mavitamini kapena michere yofunikira, polemba zakudya zomwe mungadye. Ndi bwino kuyamba kudya bwino: idyani chilichonse chomwe mtima wanu ukufuna, osangoganizira zamagulu, koma pang'ono.

Njira iyi yathanzi ikupezeka m'maiko aku Europe ndipo ngakhale ili ndi dzina lake - chakudya chamagulu. Mwa njira, kutchuka kwake kudakulirakulira pambuyo poti asayansi padziko lonse lapansi ayamba kufalitsa zotsatira zawo zakusaka zotsatira zoyipa zamagulu osiyanasiyana azakudya mthupi la munthu.

Mwachitsanzo, kodi mumadziwa kuti chakudya chowoneka chopanda vuto cha mapuloteni sikuti chimangokhudza ziwalo zamkati, komanso chimayambitsa khansa? Ndipo kugwiritsa ntchito mwadongosolo zakudya zosiyanasiyana zopangira chinthu chimodzi (chimanga chomwecho, ndiwo zamasamba kapena zipatso) kumabweretsa kuchepa kwa magwiridwe antchito, chitetezo chokwanira, madandaulo a thanzi labwino komanso nthabwala "zamoyo" monga "Ndimakhala pazakudya zitatu, sindimapeza zokwanira chimodzi ”.

Zogulitsa 13 Zabwino Kwambiri

Kodi pafupifupi atsikana onse padziko lapansi amalota chiyani, osati iwo okha? Idyani zochuluka ndi kulemera pang'ono. Mukawerenga mndandandawu, mumvetsetsa kuti kuyambira pano sizongokhala "maloto", koma zenizeni. Chifukwa chake, poyambirira:

Mazira. Uku ndiye kuyamba koyambirira kwa tsiku lomwe anthu akukonzekera kutaya mapaundi angapo. Ndipo zonse chifukwa ndizopatsa thanzi kwambiri, ndipo zimakhala ndi mavitamini ndi michere yambiri, kuphatikiza 9 amino acid ofunikira. Mu yolk mulinso vitamini B12, yomwe imathandizira kusintha mapuloteni, mafuta ndi chakudya kukhala mphamvu, zomwe zikutanthauza kuti zimakupatsani mwayi wokhala ndi thanzi labwino komanso thanzi labwino kwanthawi yayitali.

Chipatso champhesa. Iyenso ndi yopatsa thanzi kwambiri chifukwa cha zomwe zili ndi fiber. Kuphatikiza apo, imachepetsa milingo ya insulin, kotero kuti thupi limagwiritsa ntchito mphamvu zomwe zimalandira bwino, osasandutsa mafuta owonjezera. Kumwa manyumwa kapena msuzi kuchokera pamenepo kudzakuthandizani kutaya pafupifupi 500 g sabata.

Yogurt, tchizi, kapena mkaka. Chifukwa cha kafukufuku waposachedwapa, asayansi atha kutsimikizira kuti kudya kashiamu nthawi zonse m'thupi kumathandizira kuchepetsa thupi, osati chifukwa cha kupititsa patsogolo matumbo. malinga ndi iwo, calcium imathandiza kusintha mphamvu kukhala kutentha, kuteteza kudzikundikira kwa minofu yatsopano ya adipose. Ndipo pakakhala kusapezeka kwake kwa nthawi yayitali m'thupi, njira yosiyana imachitika. Komabe, kumwa pafupipafupi mkaka wopanda mafuta ochepa kumathandiza kuti muchepetse 70% ya kulemera kwakukulu.

Phalaphala. Zimakhutitsa thupi bwino, komanso zimachepetsa shuga m'magazi, zomwe zimawonjezera kuyika kwamafuta.

Maapulo. Zothandiza pa chotukuka. Amakhala ndi ma pectins, omwe amathanso kuwongolera shuga m'magazi ndikupewa kudya mopitirira muyeso. Kafukufuku waku Brazil akuwonetsa kuti azimayi azaka zapakati pa 30 ndi 50 omwe amadya maapulo atatu patsiku, asanadye kapena ngati chakudya china, adataya 3% kuposa omwe sanadye chipatsocho. …

Burokoli. Lili ndi sulforaphane, chinthu chomwe chimathandiza kutentha mafuta.

Mtedza wa Brazil. Iwo ali ndi selenium yolemera, yomwe imalola thupi kutulutsa mphamvu zambiri komanso kuwotcha mafuta.

Sinamoni. Zimathandizira kuwotcha mafuta mwaluso kwambiri, kumathamangitsa kagayidwe kake ndikuwonetsetsa kuchuluka kwa shuga wamagazi, kukulolani kuti muchotse pamapeto pake. Kuti muchite izi, ndikwanira kuwonjezera pazomwe mumakonda, kusangalala ndi kukoma kwatsopano.

Nsomba. Tuna, nsomba, kapena sardine zimagwira ntchito bwino. Kugwiritsa ntchito kwake kumawonjezera leptin mthupi, yomwe imaletsa kudya.

Peyala. Ikukupatsani inu kumverera kwachidzalo mpaka maola 5 ndikuwonetsetsa kuchuluka kwa shuga wamagazi.

Chilli. Lili ndi capsaicin. Imathandizira kuthamanga kwa thupi, imalimbikitsa kutentha kwa minofu ya adipose ndikuchepetsa njala.

Yatsamira nkhumba. Onjezerani mapuloteni ndi selenium pazakudya zanu, ndipo njira yochepetsera thupi imakula.

Tiyi wobiriwira. Amakhutitsa thupi ndi ma antioxidants, amathandizira kagayidwe kake ndikuthandizira kusintha mafuta kukhala mphamvu. Mwa njira, vitamini C, yomwe imapezeka m'mitengo ya zipatso, imakhala ndi zotsatira zake.

Kodi mungadzithandizenso bwanji kuti muchepetse kunenepa?

  • Idyani pamagawo ang'onoang'ono, chifukwa kumverera kwakukwanira kumabwera mphindi 20 zokha mutadya. Ganizirani za kuchuluka kwa ma calories omwe mungatenge panthawiyi.
  • Yendani musanadye chakudya. Kuyenda kumathandizira kuwotcha mafuta ndikuchepetsa njala.
  • Pali kutsogolo kwa galasi. Izi zikukumbutsani cholinga chanu.
  • Yang'anani kawirikawiri pabuluu. Mutha kugula mbale zamtambo, nsalu zapatebulo komanso zovala. Imapondereza njala.
  • Osadya pamaso pa TV kapena m'makampani akuluakulu. Chifukwa chake mumayiwala za lingaliro la kuchuluka ndikudya zambiri.
  • Imwani madzi ambiri. Imathandizira njira zamagetsi mthupi.
  • Dzichulukitseni ndi zokhwasula-khwasula zoyenera: nthochi, apulo, mtedza. Adzakulolani kuti mudye pang'ono mukadya nkhomaliro, popeza kumva njala sikudzakhala kwamphamvu kwambiri.
  • Chitani masewera enaake.
  • Siyani zinthu zomwe zatha, khofi, mowa ndi maswiti - zimayambitsa kudya kwambiri. Komanso musagwiritse ntchito molakwika zinthu zowotcha ndi ufa - simufunikira chakudya chowonjezera.
  • Kuyesedwa ndikuwunika zomwe zimayambitsa mahomoni.

Ndipo koposa zonse, dziloleni nokha nthawi ndi maswiti "athanzi": chokoleti chakuda, uchi, mtedza kapena zipatso zouma. Sikuti zimangothandiza kuthana ndi kupsinjika, komwe nthawi zambiri kumakhala chifukwa chodyera mopitilira muyeso, komanso kumathandizira pakupanga "mahomoni achimwemwe", kutanthauza, ndikuthandizira kupeza chisangalalo chenicheni m'moyo.


Tasonkhanitsa mfundo zofunika kwambiri pazamankhwala ochepetsa thupi ndipo tidzakhala othokoza ngati mutagawana chithunzi patsamba lochezera kapena blog, ndi ulalo wa tsambali:

Zolemba zotchuka m'chigawo chino:

Siyani Mumakonda