The reflexes yoyenera kuonda
Mwachiwonekere, kuchotsa mapaundi owonjezera, ndikofunikira kutenga a chakudya chamagulu. Makamaka pochepetsa mafuta ochulukirapo, chifukwa thupi limasunga mwachindunji mafuta mu adipocytes (maselo amafuta), ndi zakudya zotsekemera kwambiri, chifukwa kuchuluka kwa shuga wothamanga kumasinthidwa kukhala mafuta. Koma pali zakudya zambiri zomwe zingakuthandizeni kuchepetsa thupi. ” Chakudya mkulu CHIKWANGWANI (nyemba, mbewu zonse, ndi zina zotero) mwachitsanzo, kuchepetsa pang'ono mayamwidwe a mafuta m'matumbo, akufotokoza Dr Laurence Benedetti, micronutritionist *. Mwachindunji kuchotsedwa popanda kupukutidwa, iwo sangabwere kudzagona m'chiuno mwanu. »Ena ali ndi zochita zomwe zimalimbikitsa kuchotsa mafuta : chili, powonjezera kutentha kwa thupi, kumawonjezera kuyaka kwawo. Zakudya zina, monga radish wakuda, zimalimbikitsa chimbudzi polimbikitsa ntchito ya ndulu.
Kuti muyambe, ganiziraninso za mankhwala. Mwachitsanzo, guarana ndi chomera choyaka mafuta. Kutengedwa ngati mankhwala kwa miyezi iwiri kapena itatu. Chizolowezi china chabwino: kupanga a chakudya chopepuka madzulo (masamba + nsomba / nyama yowonda kapena nyemba + zipatso), kupewa kusunga kwambiri usiku wonse. Pomaliza, kuti muchepetse thupi, yesetsani kuchita masewera olimbitsa thupi nthawi zonse: minofu imagwiritsa ntchito mafuta ndi shuga kuti igwire ntchito.
* Zambiri pa www.iedm.asso.fr
Othandizira athu ocheperako
> 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 rapese kapena mtedza
Mosiyana ndi zomwe anthu ambiri amakhulupirira, simuyenera kuchotsa zakudya zonse zamafuta kuti muchepetse thupi. Ngakhale kuti mafuta ochuluka amayenera kuchepetsedwa, kafukufuku akuwonetsa kuti mafuta acids ofunikira, monga omega 3s, m'malo mwake amathandizira kuchotsa maselo amafuta. Iyenera kudyedwa moyenerera: 2 supuni ya mafuta a masamba patsiku.
> Lawyer
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.
> Tiyi wobiriwira
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.
Umboni wa Charline: "Tiyi wobiriwira, dzanja lothandiziraza mzere"
“Ndinatsika ndi 7 kg pachaka pochita masewera komanso kusamala za kadyedwe kanga. Kulimbikitsanso bwino: kumwa tiyi wobiriwira wobiriwira masana. Zimandithandiza kuthetsa komanso kuchepetsa njala. “
Charline, amayi a Stella, wazaka 6, ndi Mayra, wazaka 3 ndi theka.
> 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.
> Oyster
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.
> Apple 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. Zotsatira zake: thupi limapanga insulin yochepa, timadzi timene timathandizira kuti mafuta achuluke. Kugwiritsa ntchito vinaigrette. Kapena, kwa olimba mtima, sungunulani m'madzi ndikumwa ngati mankhwala kwa masiku angapo.
"Kuti muchepetse mafuta, yang'anani zakudya zomwe zili ndi fiber zambiri, zomwe zimachepetsa kuyamwa kwamafuta."
> Apple
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.
> Black radish
Black radish imathandizira kugwira ntchito kwa ndulu, yomwe imagwira ntchito yofunika kwambiri pakugayidwa ndi kuchotsa mafuta.