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Pali njira zingapo komanso njira zomwe zimathandizira kulimbikitsa kuchepa thupi. Kuchokera pakuchita masewera olimbitsa thupi mpaka kuwonjezera pazakudya, mndandandawo sutha. Ngakhale ambiri aife timakhala ndi lingaliro lakutaya thupi m'malingaliro mwathu, zikuwoneka kuti ndizosavuta kuzinena.
Koma palibe chifukwa chodzipanikizira ndi lingaliro lakudya kwakanthawi kapena kulimbitsa thupi zomwe muyenera kuchita ndikungoyang'anitsitsa zomwe mungadye ndi zomwe musadye, kunena zowona.
Ngati mukufuna kukhetsa mapaundi ochepa, ndiye kuti khitchini yanu ndiye yomwe ingapangitse kuti muchepetse kunenepa. Osokonezeka? Mwaika pamashelufu anu kukhitchini zosakaniza zathanzi, kukuthandizani paulendo wanu wochepetsa thupi.
Munkhaniyi, tafotokozapo zinthu zabwino kwambiri zochepetsa thupi zomwe zimapezeka kunyumba. Werengani zambiri kuti mudziwe za mndandanda wazowonjezera zakumwa.
1. Ginger
Ginger amadziwika kuti ndi imodzi mwazinthu zabwino kwambiri zakhitchini yochepetsera thupi, zomwe zikutanthauza kuti zonunkhira zakumwa zimakulitsa kutentha thupi kwanu, komwe kumawotcha mafuta mwachangu komanso moyenera [1] . Ginger wodziwika bwino chifukwa chotsutsana ndi zotupa, amathandizanso kuwononga ntchofu, zomwe zimapangitsa kuti thupi lanu lizitha kutulutsa mpweya.
2. Garlic
Garlic ndichinthu china chomwe mungawonjezere pachakudya chanu ngati mukufuna kuonda ndipo akuti ali ndi zinthu zotsutsana ndi kunenepa kwambiri zomwe zimathandiza kupewa kuchuluka kwa mafuta mthupi, potero kumateteza kunenepa [ziwiri] . Kuphatikiza apo, kafukufuku wanena kuti kumwa adyo pafupipafupi kumatha kuthana ndi kupsinjika komanso kuchepetsa nkhawa.
3. Tsabola Wakuda
Tsabola wakuda amakhala ndi kalori wambiri komanso ali ndi mavitamini, michere yambiri, zakudya zopatsa thanzi komanso mafuta athanzi, zomwe zonse zimapangitsa kulemera kwa golide wakuda uyu. Kafukufuku akuwonetsa kuti tsabola wakuda amaphatikizira piperine, yomwe imathandizira kagayidwe kake, imalepheretsa kusiyanasiyana kwama cell ndikuwonjezera kupezeka kwa michere - zonse zopindulitsa paulendo wanu wowonda [3] .
4. Mphepo yamkuntho
Amagwiritsidwa ntchito kwambiri pafupifupi chilichonse ndi chilichonse (mabala am'mavuto ogona), turmeric imakhala ndi ma calories ochepa ndipo imathandizira kukweza kagayidwe kake komanso kumalimbitsa chitetezo chamthupi. Monga turmeric imakhala ndi mafuta opatsa zero, itha kugwiritsidwa ntchito ngati chopatsa thanzi cha zakudya zonse osawopa kunenepa [4] .
5. Sinamoni
Chimodzi mwazinthu zabwino kwambiri zakhitchini yochepetsera kunenepa sininamoni wina. Kuphatikiza pa zinthu zina zopatsa thanzi, sinamoni imathandizira kuwonda msanga. Kuwonjezera sinamoni ku khofi wanu m'mawa ndiyo njira yosavuta yochepetsera thupi [5] .
6. Tsabola wa Cayenne
Tsabola wa Cayenne alibe kalori. Kafukufuku wasonyeza kuti kuzidya nthawi zonse kumathandiza kuchepetsa njala ndikuthandizira thupi lanu kuwotcha ma calories owonjezera. Chifukwa chake, ngati mukufuna njira yathanzi yothana ndi njala yanu ndikuchepetsa thupi, onjezerani tsabola wa cayenne pazakudya zanu [6] .
7. Mbeu za mpiru
Mbeu za mpiru zili ndi selenium, mchere womwe umadziwika kuti umasamalira chithokomiro choyenera, chomwe chimathandizanso kuti muchepetse thupi [7] . Mutha kuwonjezera mbewu za mpiru muzakudya zanu ndikuchepetsa thupi.
8. Zofewa
Ngakhale nthanga zimakhala ndi maubwino angapo, nyembazo zimadziwika kuti zimasungunuka mafuta owonjezera amthupi, potero zimathandizira kuchepa. Udindo wa mbeuyo pochepetsa thupi umachokera pachakudya chake chapadera ndi kapangidwe kake (ma fiber, mafuta ofunikira, ma lignin ndi ma carbs ochepa) [8] .
9. Mbewu za Chia
Mbeu za Chia zimadzaza ndi fiber, zomwe zimakupangitsani kukhala ndi moyo wautali komanso zimathandiza kupewa kudya mopitirira muyeso, ndipo mbewu izi zimatenga nthawi yayitali kugaya, ndipo zimapitilira kwakanthawi m'mimba mwanu mukamwa [9] . Komanso, njere zazing'onozi zimakhala ndi zinthu zosungunuka, zomwe zimachepetsa njala yanu komanso zimalepheretsa kuphulika.
10. Mbewu za Sesame
Mbeu za Sesame zimakhala ndi fiber komanso zomanga thupi zambiri, zomwe zimakuthandizani kuti mukhale okhuta komanso muchepetse kudya, zomwe zimathandizanso kuti muchepetse [10]. Kuphatikiza pa izi, nthangala za zitsamba zimayambitsanso kupanga michere yoyaka mafuta mthupi, yomwe imathandizira kuchepetsa kunenepa.
11. Timbewu
Zakudya zopatsa mphamvu komanso kuchuluka kwa michere yamafuta a timbewu ta timbewu timathandiza kwambiri kuti muchepetse kunenepa. Kafukufuku akuwonetsa kuti kudya masamba a timbewu tonunkhira kumatha kukuthandizani kuti muchepetse thanzi lanu chifukwa therere limakhala ndi mafuta ochepa, limathandizira kagayidwe kake, komanso limalimbikitsa kugaya chakudya [khumi ndi chimodzi] .
12. Nyemba za Impso (Rajma)
Zomwe zimagwiritsidwa ntchito popangira zakudya zaku India, nyemba za rajma / impso zimakhala ndi zomanga thupi zambiri, michere, ndi michere, ndipo kumwa kwake kumatha kukuthandizani kuti muchepetse thupi, akutero kafukufuku. Komabe, onetsetsani kuti mukupewa kuwonjezera mafuta / mchere / masala ochulukirapo [12] .
13. Maluwa
Maluwa ndi gwero labwino la zomanga thupi ndi zomangira. Kugwiritsa ntchito mphodza kungathandize pakupanga kukhuta kwambiri ndipo kungathandize kuchepetsa thupi.
14. Vinyo woŵaŵa wa Apple Cider
Kukhala ndi maubwino osiyanasiyana azaumoyo monga kutsitsa shuga m'magazi, kuyang'anira kuchuluka kwa insulin, kukonza kagayidwe kake ndi kuchiza ziphuphu, viniga wa apulo cider amathanso kuchepetsa mafuta m'thupi [13] . Vinyo wosasa wa Apple cider amakhala ndi acetic acid, yomwe imathandizira kuchepetsa thupi chifukwa asidi amawononga chakudya bwino ndikuletsa magazi anu kuti asamwe mafuta ambiri, motero amathandizira kuwonda.
15. Mafuta a Azitona
Mafuta a azitona amakhala ndi mafuta athanzi omwe amalimbikitsa kumverera kokwanira. Mafuta athanzi amathandizira kukulitsa kukhuta ndikuthandizira kuyamwa mavitamini osungunuka mafuta, omwe atha kuthandiza kuwonda.
16. Mafuta a Kokonati
Kafukufuku akuwonetsa kuti, kuti muchepetse kunenepa, mafuta owonjezera a namwali a kokonati amawerengedwa kuti ndi abwino kwambiri chifukwa mulibe mafuta okhathamira, zomwe zimapangitsa kukwera kwa mafuta m'thupi ndipo zimayambitsa kunenepa [14] . Monga mafuta ena amafuta a kokonati amatha kuchepetsa kudya komanso kukulitsa kuyatsa kwamafuta, amathanso kukuthandizani kuti muchepetse kunenepa.
17. Karoti
Kaloti ali ndi ma calories ochepa komabe amakhala opatsa thanzi kwambiri, kuwapangitsa kukhala chakudya chochepetsera kuchepa [khumi ndi zisanu] . Kuphatikiza msuzi wa karoti pazakudya zanu za tsiku ndi tsiku ikhoza kukhala njira yothandiza kwambiri yotaya mafuta am'mimba, akutero maphunziro.
Zina zonunkhira zakhitchini, zitsamba, nyama zam'mimba ndi zokometsera zomwe zingathandize kuchepetsa thupi ndi izi.
Zakudya izi ndi nyengo yake, sizodziwika kwambiri kukhitchini yaku India kapena ndiwo zamasamba / zipatso:
18. yoghurt wachi Greek : Kafukufuku wasonyeza kuti zakudya zomwe zili ndi calcium yofanana ndi yoghurt zimatulutsa zotsatira zocheperako kuposa zowonjezera calcium zokha.
19. Mbewu za dzungu : Mbeu zamatungu ndizopangira kwambiri mapuloteni ndi CHIKWANGWANI zomwe ndizofunikira pakuchepetsa thupi. Izi zimapanga chakudya chopatsa thanzi, chopatsa thanzi.
20. Nkhuku : Izi zili ndi fiber komanso mapuloteni ambiri. Kuonjezera nandolo m'masaladi anu amapanga chakudya chowotcha mafuta m'mimba.
21. Masamba obiriwira obiriwira : Zamasamba zobiriwira monga kale, sipinachi, ma collards, ma swiss chards ndizabwino kuti azidya zakudya zochepa chifukwa cha mafuta ochepa komanso opatsa mphamvu.
22. Zamasamba zokoma : Masamba a Cruciferous monga broccoli, kolifulawa, kabichi, ndi masamba a Brussels ali ndi michere yambiri ndipo amakhala odzaza modabwitsa ndipo ndiabwino kutaya thupi.
23. Mbatata yophika : Akatswiri azaumoyo anena kuti kudya mbatata yophika ndi njira imodzi yabwino kwambiri yodzazira m'mimba osadandaula za kunenepa.
24. Kutulutsidwa : Mapuloteni ali ndi carbs ochepa komanso amapatsa mphamvu zambiri, ndipo chilichonse chimakhala ndi magalamu 9 okha a carbs, 7 mwa iwo amachokera ku fiber ndipo ndiwothandiza kwambiri pochepetsa thupi.
Zowonjezera zowonjezera zakakhitchini pansipa:
25. Mphesa : Kudya theka la mphesa pafupifupi theka la ola musanadye chakudya chanu cha tsiku ndi tsiku kungakuthandizeni kuti mukhale okhutira komanso kuti muchepetse mafuta ochepa, potero muchepetse kuchepa.
26.Kanyumba tchizi (Paneer) : Kudya zopatsa mkaka zowonda, monga kanyumba tchizi, ndi njira imodzi yabwino kwambiri yopezera mapuloteni osawonjezera kulemera kwina kopatsa thanzi.
27: batala wa chiponde : Ngakhale kumwa mafuta a chiponde mopambanitsa kumapangitsa kuti munthu anenepe, batala wa chiponde amakhala ndi mafuta athanzi, mavitamini ndi michere, ndipo alibe chakudya chambiri, chomwe chimapangitsa kukhala chinthu chofunikira kwambiri chochepetsera thupi.
28. Viniga wa basamu : Viniga uyu ndi wochepa kwambiri poyerekeza ndi ma saladi ena. Kuyika izi mu zakudya zanu kudzakuthandizani kupewa mavalidwe ena olemera ma calorie.
29. Cashew : Mtedza ndi mbewu ndizofunikira pakuchepetsa thupi. Masheya ndizofunikira kwambiri pakuchepetsa thupi chifukwa ali ndi fiber, mapuloteni, ndi michere yambiri.
30. ufa wa gramu (Sattu) : Sattu kapena ufa wa Gram ndichinthu chodziwika bwino pazakudya zosiyanasiyana zaku India ndipo zitha kuthandizira kuchepa thupi popeza zili ndi mapuloteni ambiri komanso fiber komanso zimakuthandizani kuti muchepetse thupi pochepetsa kagayidwe kake ndikuchepetsa kutupikana.
Pamapeto pake…
Mwa mawu osavuta, ngati mukufuna kuloza khosi lanu la Turkey, ndiye kuti muyenera kuwunika momwe mumadyera. Chifukwa chake, zakudya zanu ziyenera kukhala ndi zakudya zamafuta ochepa kuti mukhale ndi zotsatira zabwino. Chonde dziwani kuti zitsamba, zonunkhira ndi zinthu zina zakhitchini zomwe zatchulidwazi zimachepetsa. Kungowagwiritsa ntchito sikungathandize kuchepa thupi. Ndikofunika kukhala ndi chakudya chopatsa thanzi, kugona mokhazikika komanso kuchita masewera olimbitsa thupi kwa mphindi 30 tsiku lililonse.
