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Njira zingapo zitha kuthandizira kulimbikitsa kuchepa thupi ndipo njira imodzi yotere ndi kugwiritsa ntchito uchi. Uchi amawerengedwa kuti ndi chimodzi mwazinthu zabwino kwambiri zochepetsera kunenepa, uchi umatha kuthandiza kuchepetsa ndi kuwotcha mafuta popanda zovuta zina.
Kuyambira zaka zambiri, uchi wakhala ukugwiritsidwa ntchito ngati mankhwala komanso chakudya. Uchi amauwona kuti ndi umodzi mwa zotsekemera zakale kwambiri komanso zachilengedwe kale shuga asanayambe kutchuka kwambiri. Uchi umakhala ndi mankhwala opindulitsa kwambiri ndipo umapindulitsanso thanzi lake [1] [ziwiri] .
M'nkhani yaposachedwa, tiwona nkhani ya uchi yochepetsera kunenepa, komwe tifufuza njira zosiyanasiyana zomwe mungagwiritsire ntchito uchi kuti muchepetse kunenepa.
Uchi Ndi Kuchepetsa Thupi
Malinga ndi National Honey Board, uchi ulibe mafuta, wopanda mafuta m'thupi komanso wopanda sodium, ndikupangitsa kuti ukhale chakudya choyenera chochepetsera thupi, chomwe chingathandize kulimbikitsa kunenepa m'njira zingapo [3] . Pakhala pali zokambirana zambiri zokhudzana ndi 'kukoma' kwa uchi ndi momwe zingakhudzire kuchepa thupi [4] .
Ngakhale amagwiritsidwa ntchito ngati shuga, mosiyana ndi shuga woyengedwa, uchi uli ndi mavitamini ndi michere yopindulitsa yomwe ingakuthandizeni kukhala ndi thanzi labwino [5] .
M'malo mowonjezera mafuta ndi zopatsa mphamvu, uchi umatha kuchepetsa kuchuluka kwa shuga ndipo ungathandize kuchepetsa thupi - ukamadya pang'ono [6] .
Mahomoni ofunikira mu uchi amathandizira kupondereza kudya komanso kuchepetsa kunenepa. Wodzaza mchere wochuluka, uchi umangochepetsa chiopsezo cha matenda amtima, komanso suwonjezera kulemera kwa thupi [7] .
Njira Zomwe Mungagwiritsire Ntchito Honey Kuchepetsa Kunenepa
Uchi wophika : Njira yabwino yochepetsera thupi ndi uchi ndikungowonjezera pa mbale yanu m'malo mwa mafuta. Ngakhale muyenera kudya chakudya chanu m'malo mokazinga, kuwonjezera pa chakudya chanu kumapangitsa kuti muchepetse thupi msanga.
Dzenje kufalikira : Chakudya chamadzulo, madzulo ano asankha sangweji ya uchi. Tengani magawo awiri a tirigu wathunthu kapena mkate wofiirira ndikumata mbali imodzi yokha ndi uchi. Sangalalani ndi chakudya chochepa kwambiri cha kalori komanso champhamvu. Ndibwino kudya chakudya chopepuka kuti muthandizire kuchepetsa thupi.
Onjezani mkaka : Uchi ukawonjezeredwa mu kapu yamkaka wofunda ndikumudya udzataya thupi mofulumira. Mkaka wosungunuka ulibe zopatsa mphamvu komanso uchi umathandizira kuwonjezera mphamvu, ndichifukwa chake akatswiri ambiri azolimbitsa thupi amalangiza kuti mumwe izi musanachite masewera olimbitsa thupi.
Uchi madzi ofunda : Imodzi mwazinthu zomwe zimakonda kuchepa thupi, uchi wofunda ndi njira yoyeserera yotsika. Mu kapu imodzi yamadzi ofunda, onjezerani supuni imodzi ya uchi ndi supuni ziwiri za mandimu. Imwani gawo ili pamimba yopanda kanthu m'mawa kuti muchepetse kuchepa thupi.
Wokondedwa tiyi mandimu : Kuwonjezera mandimu pamodzi ndi supuni ziwiri kapena zitatu za uchi ku tiyi zitha kuchita zodabwitsa. Mutha kumwa chakumwa chopatsa thanzi kawiri patsiku kuti muthandizire kupanga mphamvu zochepetsera thupi.
Valani oats anu ndi uchi : Pitani timagulu tating'onoting'ono ta shuga ndikusankha uchi m'malo mwake. Ndi topping yabwino kwambiri yomwe mungawonjezere ku oatmeal wanu.
Sinamoni ndi uchi : Ku mbale yanu ya saladi, perekani sinamoni zonunkhira ufa ndi kuwonjezera supuni imodzi ya uchi. Mutha kuwonjezera izi ku saladi yanu yazipatso kapena saladi wamasamba.
Pamapeto pake…
Ngati muli acidic kapena matupi anu sagwirizana ndi mandimu kapena uchi, musadye musanapite kukaonana ndi dokotala kapena wazakudya. Komanso, ngati mukuyang'ana kulemera kwanu, musaiwale kuwerengera zopatsa mphamvu za uchi. Ndikofunikira kutsatira zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi pafupipafupi kuti muthandizire ulendo wanu wowonda.
Mafunso Ofunsidwa Kawirikawiri
Q. Kodi uchi ndiwofunika kuti muchepetse kunenepa?
KU. Kudya uchi nthawi yogona usanafike kungakuthandizeni kuwotcha mafuta ochulukirapo nthawi yogona.
Q. Kodi mungatani kuti muchepetse uchi?
KU. Zimatengera BMI ya munthu aliyense ndipo zimasiyanasiyana malinga.
Q. Kodi uchi umakupangitsani kunenepa?
KU. Kugwiritsa ntchito uchi mopitirira muyeso kumatha kuyambitsa kunenepa pakapita nthawi.
Q. Kodi uchi ungachepetse mafuta am'mimba?
KU. Kudya uchi nthawi yogona usanafike kungakuthandizeni kuwotcha mafuta owonjezera nthawi yakugona ndikuwotcha mafuta am'mimba mukaphatikiza ndi sinamoni wambiri.
Q. Ndingadye uchi wochuluka motani patsiku?
KU. Musamwe supuni zosaposa 6 (supuni 2) za uchi patsiku, ndipo ngati ndi shuga wokhawo womwe mukudya.
Q. Kodi uchi ndi woipa ngati shuga?
KU . Uchi uli ndi mtengo wotsika wa GI kuposa shuga, kutanthauza kuti sukweza msinkhu wamagazi msanga. Uchi ndi wokoma kuposa shuga, chifukwa chake mungafunike zochepa, koma uli ndi zopatsa mphamvu pang'ono pa supuni ya tiyi.