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Pali njira zingapo komanso njira zomwe zimathandizira kulimbikitsa kuchepa thupi.
Kuchokera pakuchita masewera olimbitsa thupi mpaka kuwonjezera pazakudya, mndandandawo sutha. Munkhani yaposachedwa, tikhala tikuganizira za zakudya zopindulitsa kwambiri zomwe zitha kuthandiza kuti muchepetse thupi. Phatikizani zakudya izi muzakudya zanu zatsiku ndi tsiku kuti muchepetse kunenepa. Onani.
1. Ndimu
Lodzaza ndi ma antioxidants ndi zakudya zina zingapo, mandimu ndi chimodzi mwazipatso zopindulitsa kwambiri zomwe zimathandizira kulimbikitsa kunenepa. Madzi a mandimu amatha kulimbikitsa kukhuta, kulimbikitsa kagayidwe kake ndikuwonjezera kuchepa kwa thupi [1] .
Kumwa madzi a mandimu m'mawa kwambiri osadya kanthu kumathandiza kuchepetsa thupi.
2. lalanje
Malalanje ali ndi mafuta ochulukirapo ndipo ndi gwero lolemera la ma antioxidants, omwe amawapangitsa kukhala amodzi mwa zipatso zabwino kwambiri zochepetsa thupi [ziwiri] . Ma malalanje amangopatsa ma calories 47 pa magalamu 100 ndipo amatchedwa chipatso choyipa cha kalori popeza chimakhala ndi zopatsa mphamvu zochepa kuposa zomwe thupi lanu limafuna [3] .
Katundu wa malalanje amatenga gawo lalikulu pakulimbikitsa kuchepa thupi chifukwa chipatso chikadyedwa chimapsa kwambiri kuposa chomwe mumadya.
3. Tamarind
Chipatso chokhathamira ndi chowawachi chili ndi ma polyphenols omwe ali ndi antioxidant komanso anti-yotupa, omwe angathandize kupewa matenda ena [4] . Wokhala ndi vitamini C wambiri, chakudya chowawa ichi chimathandiza kuchepetsa thupi ngati atadya kamodzi pa sabata. Onjezerani tamarind ku ma curries kuti muthandize kudula mafuta [5] .
Kafukufuku akuwonetsa kuti tamarinds imakhala ndi hydroxycitric acid (HCA) yomwe imalumikizidwa ndi kuchepa thupi chifukwa imaletsa enzyme mthupi yomwe imathandizira kusunga mafuta [6] .
4. Yoghurt
Yoghur yopanda mafuta imakhala ndi mapuloteni ambiri, calcium, mavitamini ndi maantibiotiki, omwe ndi ofunikira paumoyo wanu wonse [7] . Kafukufuku wanena kuti yogati wopanda mafuta patsiku amatha kukuthandizani kuti muchepetse mafuta m'mimba [8] .
Zindikirani : Ngati muli ndi njala kwambiri, pewani kudya yogati chifukwa imatha kuphulika.
5. Phwetekere
Ngakhale zitha kumveka zodabwitsa, tomato atha kukuthandizani kuti muchepetse thupi pochotsa mafuta osafunikira mthupi [9] . Tomato amatha kusintha kukana kwa leptin, mtundu wa protein yomwe imathandizira kuwongolera kagayidwe kachakudya ndi njala ndipo imathandizira kwambiri kukhetsa mapaundi owonjezerawo [10] .
6. Mango Yaiwisi
Mango obiriwira ndi amodzi mwazakudya zabwino kwambiri zomwe zimathandizira kulimbikitsa kuchepa thupi. Chipatso ichi chimatha kukuthandizani kuti muchepetse thupi mwachilengedwe. Kudya mango osaphika kungakuthandizeni kulimbikitsa kunenepa chifukwa chipatsocho chimathandizira kusintha kagayidwe kanu ndi kagayidwe kake, potero kumalimbikitsa kuchepa thupi [khumi ndi chimodzi] .
7. Chinanazi
Chinanazi chimakhala ndi bromelain acid wochuluka kwambiri yemwe amawotcha mafuta zipatsozo zikagayidwa mukangomamwa [12] . Kupatula apo, chipatsocho chimakhala ndi michere yambiri yomwe ingakuthandizeni kuchepetsa kuchuluka kwa shuga wamagazi ndikuthandizani kuti mudye pang'ono chifukwa zimakupangitsani kukhala okhuta [13] .
8. Amla (jamu waku India)
Amla ndi abwino kwambiri kuti achepetse thupi chifukwa cha hypolipidaemic katundu [14] . Kudya amla kumatha kuthandiza kuchepetsa thupi, kuchepetsa kunenepa kwambiri komanso kulimbikitsa kunenepa kwambiri mwa anthu onenepa kwambiri [khumi ndi zisanu] .
Kupatula zomwe tatchulazi, ndiwo zamasamba zofufumitsa ndi njira yabwino yochepetsera thupi. Chakudya chowawachi chikuwotcha mafuta mwachangu chifukwa chakupezeka kwa zidulo.
Pamapeto pake…
Ngakhale zakudya zowawa izi zimathandizira kulimbikitsa kunenepa, kudya zakudya zowawa usiku kuyenera kupewedwa chifukwa kumawonjezera chimfine ndi chifuwa. Kupatula apo, zakudya zowawasa zimatha kulepheretsa ulendo wanu wochepetsa usiku chifukwa zimatha kusungitsa madzi.
Komanso, kudya zakudya izi zokha sikungathandize kulimbikitsa kunenepa komanso kulibe thanzi. Ndikofunikira kwambiri kutsatira zakudya zopatsa thanzi komanso masewera olimbitsa thupi, nthawi zonse.
