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Chakudya cham'mawa ndichofunikira kwambiri patsikulo. Kukhala ndi chakudya cham'mawa chopatsa thanzi komanso chopatsa thanzi kumatsimikizira kuti mulimbikitsidwa tsiku lonse kuti muchite zomwe mwachita tsikulo. Ndikofunikira kuti musadumphe kadzutsa kulikonse. Kuperewera chakudya cham'mawa kumatha kubweretsa zovuta zingapo.

Kupatula kukupatsani mphamvu, kudya chakudya cham'mawa chopatsa thanzi kumakupatsani thanzi m'kupita kwanthawi. Kuphatikiza apo, chakudya choyamba patsikuli chimathandizanso kuti muchepetse kunenepa. Mukamayesetsa kuchepetsa thupi, kusamala kwambiri ndi zomwe mumadya pachakudya cham'mawa kungakuthandizeni kuti mufike polephera kulemera koyambirira.

Mwachidziwitso, chakudya cham'mawa chiyenera kudyedwa pasanathe ola limodzi mutadzuka. Ngati simumva njala mukangodzuka, mutha kugawa chakudyachi m'magawo awiri ang'onoang'ono. Musakhale ndi zochepa mukangodzuka ndi chakudya china chaching'ono mwina patatha ola limodzi kapena awiri.

Komanso, ngati mumachita masewera olimbitsa thupi m'mawa, mutha kudya china chopepuka musanachite masewera olimbitsa thupi kenako china cholemetsa chingakhale theka la ola pambuyo pochita masewera olimbitsa thupi. Yesetsani kukhala ndi chakudya cham'mawa chambiri musanachite masewera olimbitsa thupi komanso mapuloteni-centric pambuyo pake.

Pali zakudya zina zomwe zimaphatikizidwa pachakudya cham'mawa cha tsiku ndi tsiku zomwe zingakupatseni thanzi labwino komanso zingakuthandizeninso kukhala ndi thanzi labwino.

Chifukwa chake, ngati mukufuna kutsatira njira yochepetsera thupi, ndibwino kudziwa zakudya zomwe zingakuthandizeni kukwaniritsa cholinga chanu. Pemphani kuti mudziwe zomwe mungadye pa nthawi ya kadzutsa kuti muchepetse thanzi lanu.

Idyani zakudya 23 zotsatirazi mukamadya kadzutsa ndikuwona kuti muchepetse thupi:

1. Yoghurt

Yoghurt amadziwika kuti ndi imodzi mwazakudya zabwino kwambiri zamkaka. Lili ndi maantibiotiki (mabakiteriya ndi yisiti) omwe amatha kukonza magwiridwe antchito am'matumbo anu. Matumbo athanzi amaletsa kutupa ndi leptin kukana zomwe zimayambitsa kunenepa kwambiri. Yoghurt wamafuta onse ndi abwino mukamayesera kuonda. Pewani yoghurt wamafuta ochepa chifukwa amadzaza shuga. Yoghurt amakondanso kwambiri akamadyedwa limodzi ndi phala la m'mawa.

2. Mazira

Mazira amakondedwa ndi amodzi. Komabe, monga ambiri amazindikira molakwika, mazira samayambitsa matenda amtima kapena kukhudza cholesterol yamagazi mwanjira iliyonse. Alidi, chimodzi mwazakudya zabwino kwambiri kuti muchepetse kunenepa. Amakhala ndi mapuloteni ambiri komanso mafuta athanzi omwe amakupangitsani kukhala okhuta msanga ndi ma calories ochepa.

Pokhala wandiweyani mu michere, mazira amapatsa thupi lanu zofunikira zonse (mavitamini 13 ofunikira ndi michere) mukamadya zakudya zopatsa mphamvu. Kafukufuku apeza kuti mazira amatha kuthandiza kupewa kudya mopitirira muyeso mukamadya nthawi yam'mawa poyerekeza ndi kumwa ma bagels. Mazira amalimbikitsa kuchepa thupi poletsa kudya.

3. Broccoli

Masamba awa ali ndi michere yambiri komanso amadzaza. Mulinso mapuloteni ambiri poyerekeza ndi masamba ena. Poyesera kuti muchepetse kunenepa, kudya ndiwo zamasamba zopanda pakezi ndibwino chifukwa ndizophatikizika kwambiri za fiber, mapuloteni ndi mafuta ochepa. Broccoli imadziwikanso kuti imakhala ndi gawo lolimbana ndi khansa lotchedwa sulforaphane.

4. Mbewu za Chia

Imadziwika kuti ndi imodzi mwazakudya zopatsa thanzi kwambiri, mbewu za chia zimakhala ndi 11 g ya fiber, 9 g wamafuta ndi 4 g wamapuloteni mu oun (28 g) umodzi. Mbeu za Chia zimangopereka 1 g wa carbohydrate wosungika pakamagwiritsa ntchito motero zimatha kutchedwa chakudya chotsika kwambiri cha carb komanso gwero labwino kwambiri la fiber.

Chifukwa chokhala ndi ulusi wokwanira, mbewu za chia zimatha kuyamwa maulendo 12 kulemera kwake m'madzi. Ikutembenukira ku mawonekedwe a gel ndipo imakulitsa mukakhala m'mimba. Poganizira malamulo ake azakudya, mbewu za chia zimapanga chakudya chofunikira pakudya kwanu. Mbeu za Chia zimakudzaza mosavuta ndipo chifukwa chake zimachepetsa njala, kukulepheretsani kudya kwambiri.

5. Nyemba zakuda

Izi zitha kukhala zothandiza pakuchepetsa thupi. Nyemba zakuda zimakhala ndi fiber (16 g mu 100 g kutumikira) ndi mapuloteni (21 g mu 100 g kutumikira), omwe amadziwika kuti amatsogolera kukhuta. Nyemba zakuda zilinso ndi wowuma wosamva. Komabe, muyenera kukonzekera bwino kuti athe kugayidwa mosavuta.

6. Zolemba

Chimodzi mwa zipatso zapadera kwambiri, ma avocado, mosiyana ndi zipatso zina, sadzaza ndi ma carbs. Avocadoes amakhala ndi mafuta athanzi. Chipatso ichi chimakhala ndi monounsaturated oleic acid. Awa ndi mafuta omwewo omwe amapezeka mumafuta. Mabavu amakhalanso ndi madzi ndi ma fiber ambiri, motero amakhala opanda mphamvu.

Mutha kuwonjezera pa saladi wa masamba ndikudya nawo kadzutsa. Kafukufuku wasonyeza kuti mafuta omwe ali mu chipatso ichi amatha kukulitsa kuyamwa kwa beta carotene ndi carotenoid. Avocados mulinso potaziyamu. Izi zimapangitsa chipatso ichi kukhala chimodzi mwazinthu zabwino kwambiri zamafuta athanzi zomwe ziyenera kuphatikizidwa pazakudya zanu zolemetsa. Komabe, idyani zipatso izi mosapitirira muyeso.

7. Walnuts

Mosiyana ndi zomwe ambiri amakhulupirira, ma walnuts sali onenepa monga momwe mungakhulupirire. Amakhala chakudya chabwino kwambiri choti mudye mukamadya kadzutsa. Walnuts ali ndi 15 g wa mapuloteni, 7 g wa fiber komanso pafupifupi 56 g wamafuta athanzi mu 100 g yotumikira. Izi zimalimbikitsa kuonda komwe kwatsimikiziridwa ndi maphunziro osiyanasiyana. Komabe, popeza ali ndi ma calorie ambiri, onetsetsani kuti simukudya zochulukirapo. Walnuts amathanso kudyedwa ngati chotupitsa mwachangu.

8. Maamondi

Mukamadya pang'ono, izi zitha kukhala zowonjezerapo zakudya zanu zolemetsa. Ali ndi 49 g wamafuta, 21 g wamapuloteni ndi 12 g wa fiber mu 100 g yotumikira. Anthu omwe amadya maamondi amapezeka kuti ndi athanzi komanso owonda kuposa omwe alibe. Kudya maamondi kumatha kukhala ndi thanzi labwino. Komabe, musamadye kwambiri amondi ambiri. Khalani nawo pang'ono. Maamondi 4 mpaka 5 ayenera kukhala okwanira tsiku limodzi.

9. Ufa wa phala

Kudya oatmeal pafupipafupi nthawi ya kadzutsa kwawonetsa kuti kumakhala ndi zotsatira zabwino. Oatmeal yadzaza ndi fiber (11.6 g pa 100 g kutumikira) ndipo imatha kukupangitsani kuti mukhale okwanira kwanthawi yayitali. Oatmeal imalumikizidwa ndi chakudya 'chotsitsa pang'onopang'ono' ndipo malinga ndi kafukufuku, kukhala ndi izi nthawi ya kadzutsa yomwe imakonzedwa kutatsala maola atatu kuti muzichita masewera olimbitsa thupi. Oats amanyamula ma beta-glucans omwe amachulukitsa kukhuta, motero kukulepheretsani kudya kwambiri.

10. Tsabola wa belu

Tsabola wa belu amawerengedwa kuti ndiwofunikira pakuchepetsa thupi. Zitha kugwiritsidwa ntchito kudzaza mbale iliyonse yam'mawa popanda kuwonjezera ma calories. Tsabola wa Bell ndiye gwero lalikulu la vitamini C ndi B6, folate, potaziyamu ndi manganese. Amadziwikanso kuti ndiwothandiza kuwotcha mafuta mthupi.

11. Zipatso Zamphesa

Kafukufuku wapangidwa momwe zipatso za manyumwa zingathandizire kuti muchepetse kunenepa. Mtundu wosakanizidwa wa lalanje ndi pummelo, zipatso zamphesa zili ndi mafuta ochepa. Kudya theka la mphesa theka la ola musanadye chakudya cham'mawa kumatha kukuthandizani kukhala okhutira ndikupangitsani kudya pang'ono.

12. Batala la chiponde

Kafukufuku apeza kuti chakudya chomwe chili ndi zakudya zamafuta ambiri a monounsaturated chingathandize kuchepetsa thupi. Chiponde ndi chimodzi mwa izo. Ndipotu, mafuta a chiponde ali ndi 50 g ya mafuta, 25 g wa mapuloteni ndi 20 g chakudya mu 100 g akutumikira. Mafuta a chiponde ndi mafuta opatsa thanzi a monounsaturated. Izi ndizofanana ndi mtundu wamafuta womwe umapezekanso mu ma avocado, mtedza ndi maolivi.

13. Buluu wa Almond

Mtedza umatengedwa ngati michere yomwe imathandizira kuchepa thupi. Mafuta 100 g a batala wa amondi ali ndi 56 g wamafuta, 21 g wamapuloteni ndi 10 g wa fiber. Mafuta a amondi amadziwika kuti amatha kuyendetsa bwino magazi. Izi ndizothandiza popewa kulowa m'mashuga omwe amapangitsa kuti anthu azidya kwambiri zakudya zopatsa mphamvu zopatsa mphamvu zamchere kapena zamchere kwambiri. Ma butter amtundu amathandizidwanso ndi kuchepa kwa LDL (cholesterol choyipa).

14. Mapuloteni ufa

Mapuloteni amaonedwa kuti ndi ofunikira kwambiri poyesera kuonda. Kupeza mapuloteni okwanira kumathandizira kuchepa kwa thupi. Ikhozanso kuchepetsa chilakolako chanu ndikuthandizani kutaya mafuta amthupi popanda kutaya minofu. Mutha kuphatikiza kugundana kwamapuloteni mu chakudya chanu cham'mawa. Izi zithandizadi kukwaniritsa zolinga zanu zochepetsa thupi.

15. Maapulo

Malinga ndi kafukufuku waposachedwa ku Food Chemistry, maapulo awonetsa kuti ndi othandiza posunga mapaundi owonjezera kutali. Izi ndichifukwa choti maapulo amakhala ndi zinthu zosagaya monga fiber ndi polyphenols. Izi zimalimbikitsa kukula kwa mabakiteriya abwino m'matumbo omwe amakhudzana ndi kuchepa thupi.

16. nthochi

Nthomba zimakhala ndi fiber (2.6 g mu 100 g kutumikira) komanso mafuta ochepa. Mutha kuphatikiza nthochi pakudya kadzutsa chifukwa izi zimakhala zathanzi komanso zopatsa thanzi. Nthochi zimapereka chakudya cham'mawa chochepa. Amatha kuwonjezeredwa ku phala lanu la kadzutsa. Ikhozanso kudyedwa ngati chotupitsa chakumva njala zanu zazing'ono. Nthomba ndi gwero lolemera kwambiri la potaziyamu.

17. Chivwende

Vwende, monga tonse tikudziwira, ndi 90 peresenti yamadzi. Ndi mafuta ochepa komanso ali ndi vitamini C ndi A komanso magnesium. Zimagwira ngati zotsitsimula mukamadya limodzi ndi kadzutsa wanu. Ndiwothina kwambiri ndipo imakupangitsani kuti mukhale okwanira, kwakanthawi. Mulibe mafuta kapena cholesterol. Kusankha kudya mavwende pazakudya zopanda pake kungakuthandizeni kupulumutsa ma calorie ambiri. Makapu awiri a cubes wa mavwende osenda amakhala ndi zopatsa mphamvu pafupifupi 80 popanda mafuta.

18. Zipatso

Ofufuza apeza kuti mosiyana ndi zipatso zina zingapo, zipatso zimakhala ndi ma antioxidants ambiri. Amatha kulimbikitsa chitetezo cha mthupi lanu komanso amawoneka kuti ali ndi thanzi labwino. Kuphatikiza pakupanga ulusi wambiri, zipatso ndizodzaza ndi mavitamini C, B6 ndi A ndi mchere. Zipatso zimakhala zakudya zokometsera zokoma.

19. Mbatata Yokoma

Mbatata zimaonedwa ngati zabwino mukamayesetsa kuchepetsa thupi. Izi zili choncho chifukwa cha zakudya zambiri. Mbatata (3 g mu 100 g yotumikirapo) ya mbatata imathandiza kwambiri kuti mukwaniritse zolinga zanu, makamaka mukamadya chakudya cham'mawa. Pamodzi ndi michere yazakudya, kuchuluka kwa ma calorie ochepa komanso madzi ochulukirapo, zimagwirira ntchito limodzi pochepetsa thupi.

20. Sipinachi

Mutha kuzidya sipinachi yaiwisi kapena yophika ndizabwino mukafuna kuonda. Sipinachi ndi chitsulo chambiri (2.71 mg) ndi potaziyamu (558 mg) ndipo chimawerengedwa kuti ndi chofunikira kwambiri pakulimbitsa thupi komanso kukhalabe ndi thanzi labwino. Ndizochepa kalori komanso ndizopatsa thanzi kwambiri, zomwe zimapangitsa kuti mukhale ndi chakudya cham'mawa cham'mawa. Kuchulukitsa kuyamwa kwachitsulo kuchokera ku masamba obiriwirawa, idyani zakudya zokhala ndi vitamini C monga tomato, madzi a lalanje kapena zipatso zilizonse za zipatso.

21. Mbewu za fulakesi

Onetsetsani kuti mumamwa supuni ya tiyi ya nthonje tsiku lililonse mukamadya kadzutsa. Mu 100 g yotumizira nthomba, pali 27 g fiber ndi 18 g mapuloteni. Osangokhala kupezeka kwa michere yazakudya, zomanga thupi za mbewu ya fulakesi zingakuthandizeni kuthana ndi njala.

Izi zimakulepheretsani kudya mopitirira muyeso, motero zimakuthandizani kuti muchepetse kunenepa. Mbeu za fulakesi, motero, zimawerengedwa kuti ndi imodzi mwazinthu zabwino kwambiri zotsatsira kulemera. Malamulo onse oti mudye mbewu za fulakesi poyesera kuonda ndi awa: ngati mukulemera pafupifupi mapaundi 180, idyani supuni 4 za nyemba za fulakesi.

Idyani chakudya choyenera komanso chopatsa thanzi kuti mukhale ndi moyo wathanzi. Kuchita masewera olimbitsa thupi pafupipafupi ndikuphatikizira zakudya zomwe zatchulidwazi mukamadya kadzutsa kungakuthandizeni kuti muchepetse thupi.