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Ngati mukufuna kukhetsa mapaundi ochepa, ndiye kuti khitchini yanu ndiye yomwe ingapangitse kuti muchepetse kunenepa. Osokonezeka? Pali zinthu zina zopatsa thanzi zomwe mwayika m'mashelufu anu kukhitchini. Zakudya zabwinozi ndizofunikira pa ola limodzi ndi nthawi yake kuti musangalatse pastas ndi zakudya zopangidwa.
Ngati muli ndi zosakaniza zolemetsa zomwe zasungidwa m'mashelufu anu nthawi zonse, ndiye kuti simudzakhala ndi njira ina kupatula kukwapula chakudya pogwiritsa ntchito izi.
Munkhaniyi tafotokozapo zinthu zabwino kwambiri zochepetsa thupi zomwe zimapezeka kunyumba. Werengani zambiri kuti mudziwe za mndandanda wazowonjezera zakumwa.
1. Ginger:
Ginger amachititsa kuti ulendo wanu wochepetsera thupi ukhale wosavuta. Zimathetsa gassiness ndi bloating yoyambitsidwa ndi zakudya zina ndikupangitsa kuti mimba yanu iwoneke bwino. Kugwiritsa ntchito ginger kumathandizira kuchepa thupi.
2. Garlic:
Garlic ndi therere lochepa kwambiri lomwe limatha kutulutsa zolimbitsa thupi. Kugwiritsa ntchito ma clove a adyo mungakhale ndi nthawi yayikulu.
3. Sinamoni:
Kuphatikiza pa zinthu zina zopatsa thanzi, sinamoni imathandizira kuwonda msanga. Kuwonjezera sinamoni ku khofi wanu m'mawa ndiyo njira yosavuta yochepetsera thupi.
4. Tsabola wa Cayenne:
Tsabola wa Cayenne ndi wopanda ma calorie ndipo kafukufuku wasonyeza kuti kuwagwiritsa ntchito nthawi zonse kumathandiza kuchepetsa njala ndikuthandizira thupi lanu kuwotcha mafuta ambiri. Ichi ndi chimodzi mwazinthu zabwino kwambiri zochepetsa thupi zomwe zimapezeka kunyumba.
5. Tsabola Wakuda:
Tsabola uyu wapezeka ndikuchotsa zachilengedwe koma amathandizanso kusungitsa tsamba lanu.
6. Mbewu ya mpiru:
Mbeu za mpiru zimakhala ndi selenium. Mchere uwu umadziwika kuti umasamalira chithokomiro choyenera. Izi zitha kuthandizanso kuchepa thupi.
7. Ndimu:
Ndimu imadziwika kuti imathandizira kununkhira kwa zakudya zanu zamatsenga ndipo izi zimadziwika kuti zilibe kalori. Chifukwa chake mutha kuyika manja anu pazakudya zopatsa mphamvu zambiri.
8. Kinoya:
Chakudyachi chimakhala ndi michere komanso mapuloteni omwe angapangitse kuti mukhale osangalala. Ichi ndi chimodzi mwazinthu zabwino kwambiri zochepetsa thupi zomwe zimapezeka kunyumba.
9. Maamondi:
Kafukufuku wasonyeza kuti anthu omwe amadya maamondi kwakanthawi kwakanthawi kuposa omwe amadya zakudya zochepa.
10. Ufa wa Koko:
Kuphatikiza koko mu zakudya zanu kumathandizira kuchepetsa thupi chifukwa kuli ndi flavanol yomwe imathandizira kutsitsa mafuta m'thupi ndi shuga m'magazi.
11. Oats:
Oats ali ndi katundu wodabwitsa wolimbitsa thupi. Kafukufuku apeza kuti oats amathandiza pakuchepetsa zilakolako ndikudya nthawi zonse kumathandiza kuchepetsa thupi.
12. Mazira:
Mazira ndi gwero labwino kwambiri la mapuloteni ndipo kupeza chakudya choyenera cha mapuloteni kumakuthandizani kuti mukhale wathanzi. Ichi ndi chimodzi mwazinthu zabwino kwambiri zochepetsa thupi zomwe zimapezeka kunyumba.
13. Nyemba zakuda:
Izi ndi zina mwazinthu zopindulitsa kwambiri zamapuloteni azomera ndipo zotulukapo zimalimbikitsa kudzala ndi kuchepa thupi.
14. Mbewu ya fulakesi Pansi:
Kafukufuku wasonyeza kuti supuni imodzi yamatope imatha kuletsa njala ndikuletsa njala chifukwa chakukwera kwake kwa fiber.
15. Mbewu za Chia:
Mbeu za Chia zitha kukhala m'modzi mwa anzanu abwino kwambiri kuti muchepetse kunenepa. Amakhala ndi michere yambiri, mafuta athanzi komanso gwero lalikulu la calcium.
16. Vinyo wosasa:
Viniga uyu ndi wochepa kwambiri poyerekeza ndi ma saladi ena. Kuyika izi mu zakudya zanu kudzakuthandizani kupewa mavalidwe ena olemera ma calorie.
17. Maluwa:
Maluwa ndi gwero labwino la zomanga thupi ndi zomangira. Izi zimathandizira pakupanga kukhuta kwambiri komanso zothandizira kuwonda. Ichi ndi chimodzi mwazinthu zabwino kwambiri zochepetsa thupi zomwe zimapezeka kunyumba.
18. Yogurt Yachi Greek:
Kafukufuku wasonyeza kuti zakudya zomwe zili ndi calcium yambiri ngati yogurt zimatulutsa zotsatira zowonda kuposa kumwa calcium zowonjezera zokha.
19. Mafuta a Azitona:
Mafuta a azitona amakhala ndi mafuta athanzi omwe amalimbikitsa kumverera kokwanira. Mafuta athanzi amathandizira kukulitsa kukhuta ndipo amathandizira kuyamwa mavitamini osungunuka amafuta.
20. Zipatso:
Kafukufuku akuwonetsa kuti anthu omwe amadya zakudya zokhala ndi zakudya zopatsa thanzi za flavanoid ngati zipatso amataya kulemera kwakanthawi.
21. Mbewu Dzungu:
Mbeu zamatungu ndizofunikira kwambiri zomanga thupi ndi michere zomwe ndizofunikira pakuchepetsa thupi. Izi zimapanga chakudya chopatsa thanzi chopatsa thanzi.
22. Msuzi Wochepa wa Sodium:
Ngati cholinga chanu ndi kuchepetsa thupi, ndiye kuti mukulimbikitsidwa kuphika nyama yanu mu nkhuku yotsika kwambiri ya sodium kapena msuzi wa masamba m'malo mwa mafuta wandiweyani wambiri. Ichi ndi chimodzi mwazinthu zabwino kwambiri zochepetsa thupi zomwe zimapezeka kunyumba.
23. Nkhuku:
Izi ndizolemera mu fiber ndi mapuloteni. Kuonjezera nandolo m'masaladi anu kumapanga chakudya chamimba chopumira.
24. Phala la phwetekere:
Ma ketchup omwe mumagula pamsika adzadzazidwa ndi shuga. Chifukwa chake zimawerengedwa kuti ndibwino kuti mupange msuzi wa phwetekere. Izi zithandizira kuchepa thupi ndipo zimakhala ndi michere yokwanira komanso shuga wochepa.
25. Timbewu:
Kugwiritsa ntchito timbewu tonunkhira tatsopano kumathandizira kuti m'mimba mwanu muwoneke bwino. Zimalimbikitsanso kugaya chakudya bwino.
26. Mphepo yamkuntho:
Lili ndi zero calories ndipo limatha kugwiritsidwa ntchito ngati chopatsa chisangalalo cha zakudya zonse osawopa kunenepa.
27. Vinyo woŵaŵa wa Apple Cider:
ACV ili ndi maubwino ambiri ochepetsa thupi. Zimathandizira kukankha munjira kuti zizitha kuonda. Zimathandizira kusunga m'chiuno mwanu.
