The reflexes yoyenera kuonda
Mwachiwonekere, kuti muchotse mapaundi owonjezera, ndikofunika kuti mukhale ndi zakudya zoyenera. Makamaka pochepetsa zinthu zomwe zimakhala zonenepa kwambiri, chifukwa thupi limasunga mafuta mwachindunji mu adipocytes (maselo amafuta), komanso okoma kwambiri, chifukwa kuchuluka kwa shuga wothamanga kumasinthidwa kukhala mafuta. Koma pali zakudya zambiri zomwe zingakuthandizeni kuchepetsa thupi. Mwachitsanzo, “zakudya zokhala ndi fiber zambiri (nyemba, mbewu zonse, ndi zina zotero), zimathandiza kuchepetsa pang’ono mayamwidwe a mafuta m’matumbo,” akufotokoza motero Dr Laurence Benedetti, katswiri wa zakudya zopatsa thanzi *. Mwachindunji kuchotsedwa popanda kupukutidwa, iwo sangabwere kudzagona m'chiuno mwanu. »Ena ali ndi zomwe zimapangitsa kuti mafuta aziwotcha: tsabola, powonjezera kutentha kwa thupi, imawonjezera kuyaka kwawo. Zakudya zina, monga radish wakuda, zimalimbikitsa chimbudzi polimbikitsa ntchito ya ndulu.
Kuti muyambe, ganiziraninso za mankhwala azitsamba. Mwachitsanzo, guarana ndi chomera choyaka mafuta. Kutengedwa ngati mankhwala kwa miyezi iwiri kapena itatu. Chizoloŵezi china chabwino: idyani chakudya chochepa madzulo (masamba + nsomba / nyama yowonda kapena nyemba + zipatso), kuti musasunge zambiri usiku wonse. Pomaliza, kuti muchepetse thupi, yesetsani kuchita masewera olimbitsa thupi nthawi zonse: minofu imagwiritsa ntchito mafuta ndi shuga kuti igwire ntchito.
* Zambiri pa
Tiyi yaukhondo
Wolemera mu theine, tiyi wobiriwira amathandizira lipolysis, ndiye kuti kuchotsa mafuta. Kuphatikiza apo, ili ndi ma antioxidants othandiza polimbana ndi ma free radicals omwe amaukira maselo athu, komanso omwe amapangidwa ndi thupi tikataya thupi. Chenjezo laling'ono: ndi bwino kumwa popanda chakudya kuti zisasokoneze mayamwidwe achitsulo.
sinamoni
Mafuta onunkhirawa ndi othandiza kwambiri pakuwongolera shuga m'magazi. Ndiko kunena kuti, amachepetsa kuchuluka kwa shuga m'magazi ndikulepheretsa kuti asanduke mafuta. Kuphatikiza apo, imachepetsa zilakolako zokamwetulira! Kuwaza mu saladi za zipatso, yogurts ...
Mafuta a rapeseed kapena mtedza
Mosiyana ndi zomwe anthu ambiri amakhulupirira, simuyenera kuchotsa zakudya zonse zamafuta kuti muchepetse thupi. Ngati, ndithudi, mafuta odzaza mafuta akuyenera kuchepetsedwa, kafukufuku amasonyeza kuti mafuta ofunikira monga omega 3, m'malo mwake, amathandizira kuchotsa maselo amafuta. Iyenera kudyedwa moyenerera: 2 supuni ya mafuta a masamba patsiku.
Woyimira mlandu
Nthawi zambiri amayikidwa pambali pamene wina akufuna kuchepetsa thupi. Komabe, ndiwothandiza: avocado imakhala ndi mafuta "abwino", ma phytosterols, omwe amamangiriza matumbo am'mimba ndikuchepetsa kutengeka kwamafuta "oyipa" monga cholesterol.
Gawani nandolo
Mofanana ndi nyemba zonse, nandolo zogawanika zimakhala ndi fiber yambiri. Izi ndi zothandiza kuchepetsa kuyamwa kwa mafuta m'matumbo ndi kuwachotsa, m'malo mowasunga. Phindu lina: ulusi wabwino uwu umapereka mphamvu yokhutiritsa, yabwino kuletsa zilakolako zazikulu ndikuchepetsa zilakolako.
Oysters
Zakudya zam'nyanjazi zimakhala ndi ayodini, chinthu chomwe chimathandizira kuti chithokomiro chizigwira ntchito bwino. Chifukwa pakakhala chithokomiro chaulesi pang'ono, timakonda kusunga zambiri. Uthenga wabwino, oyster ali ndi ma calories ochepa.
Cider viniga
Acidity yake imathandizira kuchepetsa index ya glycemic yazakudya zomwe zimadyedwa nthawi imodzi (zodziwika bwino za GI index). Izi zimathandiza kuchepetsa kuchuluka kwa shuga m'magazi. Chotsatira chake: thupi limapanga insulini yochepa, hormone yomwe imalimbikitsa kudzikundikira kwamafuta. Kugwiritsa ntchito vinaigrette. Kapena, kwa olimba mtima, sungunulani m'madzi ndikumwa ngati mankhwala kwa masiku angapo.
apulo
Chotafuna kwambiri, chipatsochi chimakhala ndi ma pectins, ulusi wosungunuka womwe umagwira mafuta ena m'mimba. Mwadzidzidzi, iwo sadzakhala ofanana koma mwachindunji kuthetsedwa. Kuti mugwiritse ntchito mwayi wotsutsa-kusungirako, idyani apulo organic mukatha kudya.
Radishi wakuda
Black radish imathandizira kugwira ntchito kwa ndulu yomwe imagwira ntchito yofunikira pakugayitsa komanso kuchotsa mafuta.