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Ingoganizirani izi, mukupita kukagula diresi yokongola paphwando la tsiku lobadwa la mnzanu ndipo mukusangalatsidwa ndi china chake chomwe chili chokongola komanso chachikondwerero - chovala chovala chakumbuyo chamadzulo!
Mukapita kusitolo ndikuyesa chovala chomwe mumaganizira, mumazindikira kuti 'chikondi chanu chimagwira', kapena mafuta owonjezera m'chiuno mwanu akukuwonetsani zopanda pake!
Izi zitha kupangitsa munthu kukhumudwa kwambiri, chifukwa ndani amene safuna kuwoneka woyenera m'zovala zokongola, sichoncho?
Ngati mungathe kudziwa zomwe zachitika pamwambapa, simuli nokha. Anthu angapo amakumana ndi zovuta zam'mimba zamafuta ndi mafuta mchiuno mwake.
Kudzikundikira kwamafuta owonjezera m'chiuno kumadziwika kuti 'ma handles' mwachikondi.
Zogwirizira zachikondi zimawonekera mwa amuna ndi akazi omwe ali ndi vuto lolemera, ngakhale amadziwika kwambiri mwa akazi.
Zakumwa Zogona Nthawi Kuchepetsa Mafuta Ammimba
Zina mwazomwe zimayambitsa kukula kwa magwiridwe antchito achikondi ndi, chakudya chopatsa thanzi, kusachita masewera olimbitsa thupi, kutenga mimba, cholowa, kusamvana kwa mahomoni, ndi zina zambiri.
Chifukwa chake, pali zakudya zochepa zomwe zingakuthandizeni kutaya zikondamoyo zanu pafupifupi sabata limodzi!
1. Oats
Oats ali ndi chakudya chambiri chomwe chingalimbikitse kuchuluka kwa kagayidwe kake, komwe kumathandizanso kuwotcha kwamafuta amafuta m'chiuno.
2. Quinoa
Popeza quinoa ili ndi mapuloteni ambiri, imatha kuthana ndi maselo amafuta ndikuchepetsa chikondi chanu mwachangu komanso moyenera.
3. Mbatata Yokoma
Mofanana ndi quinoa, mbatata imakhalanso ndi mapuloteni ambiri omwe amatha kuwotcha mafuta omwe amapezeka mchiuno mosavuta.
4. Mpunga Wakuda
Mpunga wakuda umakhala ndi mapuloteni komanso fiber zambiri, zomwe zimagwirira ntchito limodzi kuti muchepetse chikondi chanu komanso mafuta am'mimba.
5. Maluwa
Vitamini B1 ndi fiber zomwe zimapezeka mu mphodza zitha kukulitsa kuchuluka kwa kagayidwe kake kothandiza kuwotcha mafuta m'chiuno mwanu mwachangu.
6. Tirigu Wosalala
Kudya mbale zopangidwa ndi tirigu wosenda kungathandize kuchepetsa thupi komanso kuchepetsa chikondi, popeza kuli ndi mapuloteni ambiri.
7. Nyemba zakuda
Nyemba zakuda ndizolemera kwambiri zamapuloteni zomwe zimatha kutsitsa m'chiuno ndi m'chiwuno komanso kuwonetsa thupi lanu.
8. Tiyi Woyera
Kumwa tiyi woyera wopanda shuga kungathandizenso kuchepetsa mafuta m'chiuno popeza mumakhala ma antioxidants.
9. Nkhuku
Chickpeas, kapena 'channa', ali ndi mapuloteni ambiri. Mapuloteni amatha kulimbana ndi maselo amafuta omwe amapezeka mchiuno, moyenera.
10. Mbewu za Chia
Ma antioxidants ndi mapuloteni omwe amapezeka mu mbewu za chia amatha kukulitsa kagayidwe kanu kagwiritsidwe ntchito kothandiza kutentha mafuta m'chiuno mwachangu.
11. Hemp Mbewu
Monga mbewu za chia, mbewu za hemp zimakhalanso ndi mapuloteni komanso ma antioxidants omwe amatha kuthana ndi zida zanu zachikondi nthawi yomweyo.
12. Mbewu za Dzungu
Kuwonjezera mbewu zamatungu ku zakudya zanu pafupipafupi kungathandizenso kuwotcha mafuta m'chiuno, popeza ali ndi fiber komanso mapuloteni ambiri.
13. Nyalugwe mtedza
Zakudya zopatsa thanzi komanso zomanga thupi zomwe zili mu mtedza wa kambuku zimatha kutentha ma cell amafuta omwe amapezeka mchiuno mwanu, mchiuno ndi m'mimba mwanu!
14. Maamondi
Mavitamini E ndi mapuloteni omwe amapezeka mumamondi amathandizira kutentha zida zokhazokha!
15. Nandolo
Nandolo amakhalanso ndi mapuloteni ambiri ndipo kuwawonjezera pazakudya zanu zanthawi zonse kumatha kuthandiza m'chiuno mwanu.
16. Kale
Kale ndi chakudya chambiri chomwe chimakhala ndi maubwino ambiri azaumoyo, kuphatikiza kuchepa kwa mafuta m'chiuno, popeza imakhala ndi ma antioxidants.
17. Mpunga Wa Brown
Mpunga wa Brown umakhala ndi zomanga thupi zambiri komanso zopatsa thanzi zomwe zitha kuthandiza kuwotcha maselo amafuta omwe amapezeka mchiwuno.
18. Sipinachi
Mtengowu ndi wobiriwira ndipo umakhala ndi chitsulo komanso mapuloteni, zomwe zonsezi zimatha kukulitsa kagayidwe kanu kuti zikuthandizeni kuwotcha zida zachikondi.
19. Rasipiberi
Kuphatikiza kwa vitamini C ndi ma antioxidants omwe amapezeka mu raspberries amatha kuthandizira kuthetsa mafuta m'chiuno mwachangu.
20. Beetroot
Zida ndi zomanga thupi zomwe zimapangidwa ndi beet zimathandizanso kuwotcha mafuta amthupi, makamaka omwe amakondana, moyenera.
21. Oyisitara
Omega-3 fatty acids ndi mapuloteni omwe ali mu oysters, amawapanga kukhala chakudya chabwino kwambiri chochepetsera mafuta amchiuno.
22. Chokoleti Yamdima
Ma antioxidants olemera mu chokoleti chamdima amatha kukulitsa kagayidwe kanu kuti kathandizire kuwotcha chikondi posachedwa.
23. Zipatso Zamphesa
Kudya zipatso zamphesa pakudya cham'mawa kumatha kukupatsani chiuno chochepa, chifukwa ali ndi vitamini C komanso ma antioxidants.
24. Mafuta a Kokonati
Omega-3 fatty acids mu mafuta a kokonati amatha kukulitsa kagayidwe kanu kagwiritsidwe ndi kuwotcha mafuta m'chiuno moyenera.
25. Mafuta a Palm Palm
Mafuta athanzi amafuta awa amathanso kukulitsa kuchuluka kwanu kwa kagayidwe kake kakuwotchera magwiridwe antchito achikondi moyenera.
26. Chard
Chard ndi mtundu wa tsinde la mbeu lomwe lingathandizenso kuchepetsa mafuta m'chiuno popeza lili ndi fiber komanso potaziyamu wambiri.
27. Kutulutsidwa
Pamodzi ndi maubwino ena ambiri azaumoyo, ma avocote amathanso kuwotcha zida zogwirizira, chifukwa amakhala ndi omega-3 fatty acids.
28. Malalanje
Popeza malalanje ali ndi vitamini C wambiri komanso ma antioxidants, amatha kukulitsa kagayidwe kanu kagwiritsidwe ndikuthandizira kuwotcha mafuta m'chiuno.
29. Nkhuku
Nkhuku yotsamira ili ndi mapuloteni ambiri, chifukwa chake amatha kuwotcha mafuta omwe amapezeka mchiuno mwanu.
30. Mazira
Monga nkhuku, azungu azungu amakhalanso ndi mapuloteni ambiri, chifukwa chake, atha kuthandizira kuthana ndi zikondamoyo.
31. Dziko la Turkey
Kuonjezera Turkey ku zakudya zanu pafupipafupi kumathandizanso kuwotcha mafuta m'chiuno, chifukwa cha mapuloteni ake ambiri.
32. Tiyi Wobiriwira
Ma antioxidants omwe ali mu tiyi wobiriwira amatha kuthandizira kulimbikitsa kagayidwe kake ndi kutentha magwiridwe achikondi mwachangu.
