Zakumwa Zamphamvu Zogona 11 Kuti Muchepetse Kutaya Mwansanga

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Muyenera kuti mwakhala mukuvutika kwambiri kuti mupeze chiwonetsero chabwinocho popita kumalo ochitira masewera olimbitsa thupi, kuchita masewera olimbitsa thupi ovuta komanso zomwe. Koma kodi mumadziwa kuti mwa kungomwa pang'ono zakumwa kunyumba musanagone mutha kuwotcha mafuta owonjezera omwe asungidwa mthupi lanu?

Zakumwa zakuthupi zakugona izi zimakuthandizani kuti muchepetse thupi ndipo ndi magwero a mavitamini ndi michere yofunikira, zomwe ndizofunikira kuti thupi lanu liziyenda bwino.

Kukhala ndi zakumwa izi nthawi yogona tsiku lililonse kumathandizira kuti muchepetse thupi panu powonjezera kagayidwe kake ka thupi ndikukulimbikitsani kugaya chakudya. Njira yogwiritsira ntchito bwino ndiyo njira yochepetsera thupi msanga.

Tiyeni tiwone zakumwa zakugona zomwe zingakuthandizeni kuti muchepetse thupi.

1. Mkaka

Mkaka ndi gwero la calcium, mapuloteni, zinc, vitamini B ndi zina zofunikira. Ngakhale chakudya chake chimakhala chopatsa thanzi, anthu ena amaganiza kuti mkaka umawonjezera kunenepa, pomwe kafukufuku akuwonetsa zosiyana. Malinga ndi kafukufuku ^[1] Kumwa mkaka kuphatikiza mkaka kungathandize kupewa kunenepa mwa azaka zapakati komanso azimayi achikulire omwe amalemera.

Komanso mkaka uli ndi mapuloteni omwe amachulukitsa njala yolimbana ndi ma peptide YY (PYY). Izi zimapangitsa kuti m'mimba mukhale wodzaza nthawi yayitali, potero kumawongolera njala ndi kunenepa kwambiri, atero kafukufuku ^[ziwiri]

2. Madzi Otentha + Uchi

Ubwino wokhala ndi madzi ofunda ndi uchi nthawi yogona, umayamba kuchepa kudzimbidwa komanso khungu lopanda chilema mpaka kuchepa thupi. Madzi, monga tikudziwira, ali ndi mphamvu yowonongera - amatulutsa poizoni m'thupi pomwe amasintha chimbudzi. Uchi, kumbali inayo, umatha kuyambitsa mahomoni omwe amaletsa chilakolako ^[6]

Pogwiritsa ntchito kagayidwe kake, mafuta omwe amasungidwa amangowotchera pomwe munthu amamwa chakumwa ichi.

3. Madzi Otentha + Sinamoni + Uchi

Ubwino wokhala ndi madzi ofunda ndi uchi amadziwika ndi onse. Koma kuwonjezera uzitsine wa sinamoni mkati mwake kumatha kuchita zodabwitsa. Uchi, monga tikudziwira, umathandizira kupangitsa khungu lopanda chilema komanso kufulumizitsa kagayidwe kake ka thupi. Madzi pawokha ndi omwe amachotsera poizoni ndipo sinamoni amathandizira kukhazikika m'magazi a shuga ndikulimbikitsa kuchepa thupi chifukwa cha flavonoid, cinnamaldehyde ^[7] .

Sinamoni imalepheretsa thupi kudzikundikira mafuta, imathandizira kuthamanga kwa magazi m'magazi, imathandizira kugaya komanso kumachotsa mabakiteriya owopsa m'matumbo.

4. Madzi a Ndimu + Madzi Otentha

Madzi ofunda ndi mandimu ndi njira yotchuka yakale yothetsera kuchepa thupi. Zimalimbikitsa chimbudzi mwachangu mukadya mukadya kwambiri ndikuchulukitsa kagayidwe kachakudya. Madzi ofunda okhala ndi mandimu amathandizanso kutsuka chiwindi pochotsa poizoni woyipa ndi mafuta osungidwa osafunikira, akutero kafukufuku ^[8] .

5. Msuzi wa Ginger + Ndimu

Ginger ndi mandimu zimakhala ndi ma antibacterial ndi anti-inflammatory zomwe zimathandiza kulimbikitsa chitetezo cha mthupi. Mukamadya usiku, ginger ndi mandimu zimatha kukupangitsani kuti muchepetse thupi powonjezera kagayidwe kake ka thupi. Kuchepetsa kagayidwe kanu m'thupi, komwe kumawotchera kwambiri ndipo kumakhala kosavuta kuti muchepetse thupi.

6. Madzi a Mphesa

Mphesa zimagwirizanitsidwa ndi kuchepa thupi. Chifukwa chake kumwa zomwe mwamwa utha kupindulanso chimodzimodzi. Madzi a mphesa athandiza kuwotcha mafuta owonjezera mthupi lanu pakungokhala ndi kapu yamadzi achilengedwe asanagone akuti kuphunzira ^[3] . Mphesa zimakhala ndi antioxidant resveratrol yamphamvu yomwe imadziwika kuti imapindulitsa kwambiri ndipo itha kukuthandizani kuti muchepetse mapaundi owonjezerawo.

7. Tiyi wa Chamomile

Tiyi uyu ndiwothandiza pochepetsa kunenepa, kulimbikitsa kugona mokwanira komanso kukonza thanzi lathunthu chifukwa chotsutsana ndi zotupa, kuponderezana, kugona tulo komanso nkhawa.

Tiyi wa Chamomile ali ndi antiobesity komanso ma antioxidants opindulitsa omwe amathandizira kutulutsa poizoni mthupi, potero amachepetsa kulemera kwa thupi ndikubweretsa mpumulo pakuthyola.

8. Madzi a Mphesa

Kudya kapu yamadzi amphesa 20 mphindi musanadye chakudya chanu chachikulu kumachepetsa kulakalaka kwanu. Flavonoid yotchedwa naringenin yomwe ilipo pamtengo wamphesa imapangitsa kuti magazi azisungika m'magazi anu mosasunthika ndikuthandizira kupewa matenda amthupi, matenda ashuga omwe amalumikizidwa ndi kunenepa m'chiuno. Asayansi ku Yunivesite ya Western Ontario adapeza kuti madzi amphesa amawotcha mafuta owonjezera m'chiwindi m'malo moasunga.

9. Ndine Mkaka

Mkaka wa Soy ndi chinthu chomera chomwe chimapangidwa ndi mavitamini ndi michere yambiri. Kuphatikiza mkaka wa soya mu zakudya zanu kumathandizira kuti muchepetse njala yanu ndikulimbikitsa kagayidwe kabwino. Kafukufuku wapeza kuti amayi onenepa kwambiri kapena onenepa omwe amamwa 720 ml ya mkaka wa soya anali ndi vuto lochepa kwambiri ^[4] .

10. Madzi a nkhaka

Chimodzi mwa zakumwa zabwino kwambiri zomwe zimathandiza pakuchepetsa thupi ndi madzi a nkhaka. Madzi a nkhaka amakhala ndi madzi ambiri komanso mafuta ochepa. Izi zimapangitsa kuti thupi lanu likhale ndi madzi okwanira ndikukhalitsani okhutira kwakanthawi ^[5] . Kuphatikiza apo, msuzi wa nkhaka umadzaza ndi ulusi wazakudya womwe umathandizira kufulumizitsa kagayidwe kanu, kuchotsa poizoni mthupi ndikulimbana ndi kuphulika komanso kusungidwa kwamadzi mthupi.

11. Msuzi wa Aloe Vera

Madzi a Aloe vera amatha kuthandiza pakudya bwino ndikuwonjezera kagayidwe kake, komwe kumathandizanso kufulumizitsa kuchepa kwa thupi. Imayankhanso posungira madzi komwe kumabweretsa kunenepa.

Aloe vera ndi gwero lolemera kwambiri la ma antioxidants, fiber, amino acid, vitamini A, vitamini C, ndi vitamini E, ndipo ali ndi zinthu zotsutsana ndi zotupa komanso zowonongera thupi zomwe zimathandizanso pakuwongolera kulemera kwa thupi.

1. [1]Rautiainen, S., Wang, L., Lee, IM, Manson, J. E., Buring, J. E., & Sesso, H. D. (2016). Kumwa mkaka pokhudzana ndi kusintha kunenepa komanso chiopsezo chonenepa kwambiri kapena wonenepa mwa azimayi azaka zapakati komanso achikulire: omwe angafune kuphunzira pagulu. American Journal of Clinical Nutrition, 103 (4), 979-988. (Adasankhidwa)
2. [ziwiri]Karra, E., Chandarana, K., & Batterham, R. L. (2009). Udindo wa peptide YY pakukonda kudya komanso kunenepa kwambiri. Journal of Physiology, 587 (1), 19-25.
3. [3]Okla, M., Kang, I., Kim, D. M., Gourineni, V., Shay, N., Gu, L., & Chung, S. (2015). Ellagic acid imathandizira kuchuluka kwa lipid m'madipocyte oyambira a anthu komanso hepatoma Huh7 cell kudzera pama discrete. Journal of Nutritional Biochemistry, 26 (1), 82-90. (Adasankhidwa)
4. [4]Lukaszuk, J. M., Luebbers, P., & Gordon, B. A. (2007). Phunziro Loyambirira: Mkaka wa Soy Wogwira Mtima Monga Mkaka Wosakaniza Polimbikitsa Kuchepetsa Kuonda. Zolemba za American Dietetic Association, 107 (10), 1811-1814.
5. [5]Stelmach-Mardas, M., Rodacki, T., Dobrowolska-Iwanek, J., Brzozowska, A., Walkowiak, J., Wojtanowska-Krosniak, A.,… Boeing, H. (2016). Kulumikizana pakati pa Kuchuluka kwa Mphamvu Zamagetsi ndi Kusintha kwa Kulemera kwa Thupi mwa Achikulire Olemera. Zakudya zopatsa thanzi, 8 (4), 229.
6. [6]Larson-Meyer D. E., Willis K. S., Willis L. M., ndi al. (2010). Zotsatira za uchi motsutsana ndi sucrose pakudya, mahomoni olamulira chilakolako, ndi postmeal thermogenesis. Zolemba pa American College of Nutrition. 29 (5), 482-493.
7. [7]Jiang, J., Emont, M. P., Jun, H., Qiao, X., Liao, J., Kim, D., & Wu, J. (2017). Cinnamaldehyde imathandizira mafuta-autonomous thermogenesis komanso kukonzanso zamagetsi. Metabolism, 77, 58-64.
8. [8]Fukuchi, Y., Hiramitsu, M., Okada, M., Hayashi, S., Nabeno, Y., Osawa, T., & Naito, M. (2008). Ndimu Polyphenols Imapondereza Kunenepa Kwakuwonjezeka Pakukhazikitsa Malamulo a mRNA a Ma Enzymes Omwe Amakhudzidwa ndi β-Makutidwe ndi okosijeni mu Thupi Loyera la Adipose. Zolemba pa Clinical Biochemistry and Nutrition, 43 (3), 201-209.

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