Zamkatimu
Nutritionists amalimbikitsa mankhwala ena monga amathandizira kuchepetsa thupi. Ndipo zenizeni ndi kusuntha kwamalonda chabe, ndipo kugwiritsidwa ntchito kwawo kumayambitsa zotsatira zosiyana ndi njala yosalamulirika. Ndi zakudya ziti zomwe muyenera kuchepetsa ngati mukudya?
Zakudya zowuma
Ngati mankhwala ndi kukonzekera, inu anazizira nokha, ntchito pa zakudya, kokha analimbikitsa. Pamene opanga mazira oundana amawonjezedwa ku zakudya zokonzeka kale, zotetezera, kuphatikizapo sodium, zimatha kusunga madzi m'thupi-kuwonjezerapo, kukayikira kwakukulu ponena za mapangidwe a nyama zomwe zimakhala ndi zopangira zapamwamba kwambiri.
zokhwasula-khwasula
Mitundu yosiyanasiyana yama carbohydrate, mkate womwe umagwiritsidwa ntchito ngati chotupitsa chathanzi. Komabe, ma carbs am'mimba yopanda kanthu amasinthidwa mwachangu kukhala shuga, zomwe zimapangitsa kuti insulini ichuluke m'magazi. Njala imawonekera mobwerezabwereza. Ndikwabwino kudya zokhwasula-khwasula, zomwe zikuchokera pamodzi ndi chakudya, pali mafuta ndi mapuloteni.
Madzi achilengedwe
Zingawonekere, popanda zotetezera ndi shuga wowonjezera, timadziti tachilengedwe - zimangothandizira kuchepetsa thupi. M'malo mwake, timadziti opanda CHIKWANGWANI choyipa chimakhutitsa thupi, ndipo kuchuluka kwa shuga wachilengedwe ndikwambiri. Monga mchere, ndi bwino kudya pa zakudya chipatso chimodzi.
Zakudya zopanda mafuta ambiri
Mafuta otsika achilengedwe omwe mankhwalawo amakhala opanda pake amakhala ndi mawonekedwe osasangalatsa, chifukwa chake mwina sakanachita bwino kwambiri pakati pa ogula. Ndicho chifukwa chake opanga akuvutika kuti asinthe kukoma kwake ndikuwonjezera shuga wambiri ndi zotetezera. Pamapeto pake, kuphwanya njala ndi kulemera kwatsopano.
Zakumwa ndi shuga m'malo
Zakumwa izi zimalengezedwa mwachangu ngati chakudya, chifukwa mulibe shuga. M'malo mwake, zotsekemera ndizowonjezera, ndipo zimathandizira kuchulukira kwa insulin kumawonekeranso. Chakumwa chabwino kwambiri chochepetsera thupi - madzi ndi mandimu, zipatso, tiyi wa zitsamba, kapena madzi amchere opanda mpweya.