Zamkatimu
Chithunzi chamasewera chimapezedwa m'njira yovuta - iyi ndi maphunziro okhazikika, ndi "kuuma" thupi, ndi moyo wathanzi. Thandizo lamtengo wapatali kapena ma cubes angagulidwe kokha mutataya thupi, ndipo chifukwa cha izi mudzayenera kuphatikizapo zinthu zapadera pa menyu.
Pazifukwa zina, ambiri amapewa zakudya atawerenga za kufooketsa "nkhaka" kapena "madzi" masiku. Njira zazikuluzikuluzi ndizovuta kwambiri kwa thupi, zomwe zimabweretsa kusungidwa kwadzidzidzi kwa zigawo zothandiza posiya zakudya. Chifukwa chake, muyenera kuchepetsa thupi moyenera - sinthani pang'ono calorie yazakudya ndikuwonjezera zakudya zowotcha mafuta pamenyu. Ayi, simuyenera "kutsamwitsa" masamba ndi mbewu monga chimanga, chifukwa kuwonongeka kwa lipid ndizomwe zimakhala zokoma komanso zokhutiritsa.
Ganizirani za TOP 10 zomwe zimathandizira kutayika mwachangu kwa mapaundi owonjezera komanso kusintha kwa thupi lonse.
10 Mwatsopano manyumwa madzi
Malalanjewa ndiye mtsogoleri paudindowu, popeza ma enzymes ndi zinthu zina zomwe zili m'gulu lake zimathandizira kagayidwe, kuwonetsetsa kuyamwa mwachangu kwa michere ndikuwonongeka kwamafuta. Komanso, madzi a zipatso amapereka kuchotsa poizoni ndi madzi ochulukirapo m'maselo, omwe amathandizira kale kutaya kwa 1-2 kg m'masiku angapo. Kalori wa mphesa ndi 30 kcal pa 100 magalamu, choncho omasuka kumwa kapu yakumwa tsiku lililonse. Izi zimachitidwa bwino theka la ola musanadye chakudya chamasana cholemera, pamene mukukonzekera kudya zakudya zambiri zamafuta kapena, mwachitsanzo, nyama yamafuta. Mwa njira, fructose mu manyumwa bwino amathetsa kumverera kwa njala, kotero timadzi tokoma akhoza kupha chilakolako chanu kwa maola angapo.
9. Tiyi yaukhondo
Chakumwa chonunkhira chakhala chodziwika bwino chifukwa cha kuthekera kwake kuchotsa mapaundi owonjezera chifukwa cha tannins, makatekini ndi zigawo zina zoyaka mafuta. Thiamine amathyola ma visceral ndi subcutaneous lipids, omwe ndi ovuta kwambiri kuchotsa kwa munthu wodyetsedwa bwino. Komanso, tiyi wobiriwira wachilengedwe popanda kuwonjezera shuga ndi zokometsera amafulumizitsa kagayidwe kabwino, kupereka mayamwidwe abwino a chakudya ndikuchepetsa chiopsezo cha ntchafu zake. Asayansi awerengera kuti makapu 5 a tiyi osatsekemera amakulolani kutaya 80 kcal patsiku. Ngati muwonjezera mkaka wamafuta ochepa ku tiyi wobiriwira, mutha kusinthanso chotupitsa chimodzi ndikuchepetsa thupi.
8. Saminoni
Kum'maŵa zokometsera mwangwiro nthawi zili shuga mu madzi a m'magazi, zolimbitsa njala ndi kuyamba kagayidwe kachakudya njira. Mafuta oyaka mafuta a sinamoni akhala akudziwika kale, komanso mphamvu yake yolimbitsa chitetezo cha mthupi. Madzulo ozizira ozizira, dzipangireni ginger wokometsera ndi tiyi wa sinamoni mukuwona kuchuluka kwamafuta kusungunuka. Sinamoni amathanso kuwonjezeredwa ku khofi, zophika zakudya, mbale za nyama.
7. Khofi
Khofi wachilengedwe wopanda zokometsera, ufa wa mkaka ndi shuga umakhala wopanda zopatsa mphamvu. Paokha, mbewuzo zimalepheretsa kulakalaka kwa maola angapo, kuchepetsa chilakolako cha shuga (ndiko kuti, maswiti), kuthandizira kuchotsa madzimadzi m'thupi (kutayika kwa 1-2 kg), kufulumizitsa kagayidwe kachakudya ndi 20% ndikuwotcha zopatsa mphamvu. zambiri mwachangu. Makapu angapo a zakumwa zoledzeretsa amakupatsani mwayi wotaya magalamu owonjezera amafuta. Ngati ndizovuta kumwa khofi wachilengedwe, onjezerani zotsekemera, fructose ndi mkaka wokhawokha, koma ndibwino kuti musatengeke ndi zonona, ayisikilimu (galasi), ma syrups ndi mowa (khofi wa Viennese), apo ayi zida zachakumwa zimasinthidwa. .
6. Chokoleti cha mdima
Mukuganiza kuti kuwonda kungakhale kotopetsa komanso kolimba? Ayi, chifukwa palibe amene analetsa maswiti zothandiza kuwonda. Nyemba za koko zimasokoneza chilakolako cha chakudya, ndikukwaniritsa kufunikira kwa shuga m'thupi. Zachidziwikire, tikulankhula za chokoleti chakuda chokhala ndi cocoa pafupifupi 70%. M'madipatimenti a shuga kapena zakudya zam'sitolo, mutha kupeza kale chokoleti chakuda ndi fructose kapena zotsekemera zina, zomwe zimapangitsa kukhala chinthu chofunika kwambiri pakuchepetsa thupi. Thupi limalimbikitsidwa ndi mphamvu ya chokoleti ndipo imayamba kuphwanya ma calories mwachangu, imathandizira kagayidwe.
5. Peyala
Anthu ambiri amapewa mapeyala ngati chakudya cham'mawa chifukwa cha mphekesera za kuchuluka kwamafuta awo. Inde, chipatsocho chili ndi oleic acid, koma chimathandiza kulimbana ndi mafuta a kolesterolini komanso kuwongolera kuchuluka kwa mafuta m’thupi. Pali zopatsa mphamvu pafupifupi 100 pa 120 g - chizindikiro chachikulu, koma mphamvu ya chipatso ichi sichimayikidwa ndi mafuta m'mbali! M'malo mwake, kufunikira kopatsa thanzi kotereku kumakupatsani mwayi wochotsa njala mwachangu, mwachitsanzo, ndi avocado imodzi mutha m'malo mwa akamwe zoziziritsa kukhosi, komanso kuchepetsa thupi nthawi yomweyo. Komabe, akatswiri azakudya samalangiza kudya chipatso chimodzi pamasiku awiri aliwonse.
4. Chivwende
Chikhalidwe cha vwende ndi nkhokwe ya zakudya zopatsa thanzi komanso ma antioxidants, zomwe zimathandiza kuyeretsa m'mimba ndikuwongolera chimbudzi. Chipatsocho chimakhala ndi mashuga ovuta omwe amathetsa njala ndipo sasintha kukhala mafuta. Komanso, chivwende ndi madzi 90% - taganizirani kuti mukungomwa timadzi tokoma popanda mitundu yopangira, zotsekemera, shuga woyengedwa ndi mankhwala ena omwe timadziti ta mafakitale timakhala olemera. komanso kuyeretsa m'mimba ndi matumbo kuchokera ku poizoni, zomwe zidzakuthandizani kuti muchepetse thupi ndi 1 kg popanda kusuntha kosafunikira kwa thupi. Chifukwa chake, kwa nthawi yonse ya Ogasiti-Seputembala, akatswiri azakudya amalimbikitsa kutsamira chivwende nthawi zambiri, kapena mutha kusinthanso chimodzi mwazakudyazo.
3. Chitseko
Pano pali mankhwala ena omwe sangapangitse kuwonda kukhala ndi njala. Tchizi wamba wamafuta ochepa (makamaka mpaka 5%) ndi gwero lamtengo wapatali la mapuloteni ndi calcitriol, mahomoni achilengedwe omwe amawononga mafuta pama cell. Mapuloteni a casein omwe ali mu mkaka wofufumitsa amadyetsedwa bwino ndipo "amanyenga" thupi kwa maola angapo, pamene munthu samva njala. Chakudya chamadzulo kapena kadzutsa ndi tchizi cha kanyumba ndi chakudya chathunthu, zomwe zili ndi calorie zomwe siziyenera kuda nkhawa. Mukhoza kutsekemera mankhwalawa ndi spoonful ya uchi wachilengedwe, zipatso zouma kapena zipatso zatsopano. Koma sitikulangiza kuwonjezera shuga kapena kirimu wowawasa kwa iwo omwe akuonda.
2. masamba
Masamba onse ndi ma carbohydrate ovuta omwe amasweka pang'onopang'ono ndipo samakhazikika pazithunzi zathu ndi ma kilogalamu odedwa. Nthawi yomweyo, ndizofunikira kwambiri kuti muchepetse thupi kuposa zipatso ndi zipatso, chifukwa mulibe sucrose ndi fructose. Ena masamba obiriwira ndi masamba amadyera (celery, sipinachi, etc.) ngakhale osachepera kapena zoipa kalori okhutira, kotero mwachangu amathandiza kuwonda. Ulusi wazakudya umatsuka m'mimba kuchokera ku poizoni, womwe umakhalanso ndi phindu pachithunzichi.
1. chinanazi
Zipatso zatsopano zimakhala ndi bromelain, zomwe zimalola kuyamwa kwa mapuloteni ndi chakudya. Ulusi wokhuthala wa chipatsocho umapangitsa thupi kukonza chakudya mwachangu ndikuchotsa poizoni, zomwe zimatengera mphamvu zokwanira. Zomwe zili mu chinanazi zimaphwanya mafuta omwe alipo, ndipo fructose imakhuta bwino ndikusokoneza chilakolako. Kuti muchepetse thupi, tikulimbikitsidwa kudya chinanazi mutangotenga chakudya cholemera komanso chamafuta, mutha kumwa kapu ya timadzi tokoma. Zomwe zimayenera kupewedwa muzakudya ndizolemba zam'chitini ndi timadziti ta mafakitale.
Monga mukuonera, zakudya siziyenera kukhala ndi "udzu" ndi "madzi". Pamodzi ndi tchizi chokoma cha kanyumba, chokoleti chokoma ndi kuchuluka kwa zipatso, mutha kutaya mapaundi owonjezerawo popanda kutenga njira zowonjezera zowonda.