• Chakudya chamasamba chimakhala ndi mafuta ochepa komanso fiber yambiri. • Umayamba kudya pang’ono ndi kuonda. • Idyani zipatso, ndiwo zamasamba, mbewu ndi nyemba zambiri. • Gwiritsani ntchito mkaka wopangira, monga soya, mpunga kapena mkaka wa amondi.
Kafukufuku wofalitsidwa mu American Journal of Medicine akusonyeza kuti zakudya zamasamba ndi njira yabwino yochepetsera thupi komanso kuti nyama zamasamba zimakhala ndi chiwerengero chochepa cha thupi kusiyana ndi osadya nyama. Zakudya zopatsa thanzi za vegan zochepetsa thupi zimaphatikizapo zipatso, ndiwo zamasamba, mbewu, nyemba, mtedza, mbewu, ndi mafuta.
Momwe Zakudya Zamasamba Zimakuthandizani Kuti Muchepetse Thupi
Chakudya chamasamba chili ndi mafuta ochepa, zakudya zopatsa thanzi komanso palibe cholesterol. CHIKWANGWANI amapereka kumverera kwa satiety. Mumadya mochepa ndi kuonda osamva ngati mwaphonya kalikonse.
Zakudya zamasamba zochepetsera thupi
Kuti muchepetse thupi, muyenera kudya zipatso, ndiwo zamasamba, mbewu ndi nyemba zambiri. Awa ndi magwero abwino kwambiri a mapuloteni ndipo amathandizira kupewa kuwonongeka kwa minofu yowonda. Muyenera kuphatikiza broccoli, sipinachi, kolifulawa, ndi masamba / zipatso zokhala ndi michere yambiri muzakudya zanu kuti musasowe zakudya zofunika. Zakudya izi sizimangodzaza, komanso zimapangitsa kuti m'mimba mugwire ntchito.
Zakudya zamkaka ndi zolowa m'malo mwa nyama
Zamkaka zimatha kubweza zogulitsa zanyama zikaphatikizidwa ndi zakudya zina. Ndi bwino kugwiritsa ntchito mkaka wopangira, monga soya, mpunga kapena amondi m'malo mokhazikika. Ngati mukufuna mazira, idyani theka la nthochi yosakaniza kapena tofu yokazinga.
Malangizo Ena Ofunika
Kumvetsetsa ndondomekoyi - kuwonda ndikosavuta kuwerengera kwa zopatsa mphamvu zomwe zimadyedwa ndikuwotchedwa. Mudzaonda ngati muwotcha ma calories ambiri kuposa momwe mumadya.
Khazikitsani zolinga zanthawi yayitali - musamapanikize kwambiri thupi lanu; yesetsani kuchepetsa thupi pang'onopang'ono. Ngati mukufunikira kutaya zambiri, khalani ndi cholinga chochepetsa thupi kwa nthawi yayitali. Omwe amagwiritsa ntchito maphunziro a Express kuti achepetse thupi nthawi zambiri amawonjezeranso.
Pangani ndondomeko - pangani ndondomeko yosavuta komanso yosinthika yochepetsera kulemera yomwe imaphatikizapo zonse zomwe mukuyenera kuchita sabata iliyonse. Werengani kuchuluka kwa zakudya zomwe mumafunikira patsiku, kuphatikizapo mapuloteni, mbewu, zipatso, masamba, ndi mafuta.
Imwani madzi ambiri - madzi ndi gawo lofunikira pa pulogalamu yochepetsera thupi. Imwani madzi osachepera malita atatu patsiku. Madzi amachepetsa chilakolako komanso amawonjezera mphamvu.
Kuchita masewera olimbitsa thupi - kuchita masewera olimbitsa thupi ndi gawo lofunika kwambiri la pulogalamu yochepetsera thupi. Muyenera kuti thupi lanu lisunthe; Mutha kulembetsa kuti mukhale olimba, kuyenda ndi ana, kukwera ndi kutsika masitepe mnyumba yayitali ndikusewera masewera amasewera.
Kuonda sikuyenera kukhala kovuta, simukusowa zakudya zolimbitsa thupi kuti muchepetse mafuta. Pali zakudya zambiri zomwe zimalonjeza kuchepetsa thupi, koma simukusowa zakudya zomwe simungathe kuzitsatira kwa nthawi yaitali. Mukufuna pulogalamu yowonda yosinthika yomwe imakhala yosavuta kutsatira mpaka mutakwaniritsa cholinga chanu.