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CHIKWANGWANI mu Zakudya | Ubwino Wathanzi | Kuchepetsa thupi | BoldskyTikaganiza zakuchepa thupi m'malingaliro athu, chinthu choyamba chomwe timaganiza ndikudya pang'ono. Tiyenera kumvetsetsa kuti kuchepa kwa thupi sikutanthauza kuchepetsa kuchuluka kwa chakudya koma kumakhudzana ndi kuchepa kwa kalori. Izi zikutanthauza kuti pamene tikupanga gawo lolepheretsa kutaya, cholinga chathu chizikhala kutentha kwambiri kuposa momwe tidye.
Pachifukwa ichi, anthu amachita masewera olimbitsa thupi kutsatira tchati, kapena amachita masewera olimbitsa thupi ndi yoga m'mawa kwambiri. Koma popeza iyi ndi njira yopanikizika, ambiri amawoneka kuti amasiya theka.
Kaŵirikaŵiri, kukhala otanganitsidwa ndi kusagwira ntchito ndiko kumachititsa. Komanso, mumatha kudya chakudya chofulumira chomwe chidzabwezeretsanso zopatsa mphamvu.
Chifukwa chake, ndikofunikira kudya mopatsa thanzi ndikukhala ndi zakudya zopatsa mphamvu zomwe zingathandize kuchepetsa thupi. Zapatsidwa pansipa ndi zakudya zabwino kwambiri zopatsa mphamvu.
1. Zolemba
Avocado, omwe amapezeka ku Mexico, ndi chipatso chimodzi cha mabulosi chomwe chimatha kuchepetsa mafuta am'mimba pambuyo pake ndikuchepetsa. Zimathandizira kuwongolera cholesterol. Kafukufuku akuwonetsa kuti kumeza mapeyala patsiku kapena kusankha mafuta ophikira kuphika kumatha kuthandizira kwambiri kuchepetsa mafuta am'mimba.
Izi ndichifukwa choti mafutawo amakhala ndi mafuta owonjezera amtundu wa monounsaturated ndi oleic omwe amachititsa kuti thupi likhale lolimba komanso kuwotcha mafuta owonjezera. Kuphatikiza apo, imakhala ndi michere yofunikira, yomwe imalimbitsa chitetezo cha mthupi komanso mafuta ochepa omwe amachititsa kuti ikhale chakudya chabwino chochepetsera thupi.
11 Zinthu Zodabwitsa Zomwe Simumadziwa Zokhudza Avocados
2. Zipatso
Zipatso ndi zipatso zochepa zathanzi zomwe zawonetsa kukhudzidwa pakuchepetsa mafuta am'mimba. Ndi gwero lolemera kwambiri la antioxidant ndi fiber, lomwe limapanga chishango kuzungulira thupi ndikupangitsa kuchuluka kwa kagayidwe kake. Mabulu a buluu ndi rasipiberi awonetsa zomwe zingathandize kuchepetsa kunenepa, kutsitsa mafuta m'magazi, kutsitsa cholesterol, ndikuwongolera shuga wamagazi.
Kafukufuku akuti anthu omwe amadya zipatso pafupifupi 25-35g patsiku amatha kuchepetsa mpaka 300 calories. Mutha kukhala ndi pudding yowala dzuwa (yopangidwa ndi mabulosi abulu) kapena kukhala ndi zipatso zofananira monga chakudya chamasana.
3. Mbewu za fulakesi
Mbeu za fulakesi ndi njere zazing'ono zofiirira koma zimadzaza ndi michere yomwe imatha kuchepetsa kutupa, kuyambitsa kagayidwe kake, ndipo ndiyopondereza kwachilengedwe. Amathandizanso kukulitsa thanzi lamtima wabwino. Njerezi zimakhala ndi michere yazakudya zomwe zimachedwetsa kugaya chakudya.
Kuphatikiza apo, kupezeka kwa omega3 zothandizira popewera kunenepa kwambiri komanso matenda amtima. Mutha kuyaza mbewu za fulakesi ndikugwiritsa ntchito oatmeal, yogurt, saladi, kapena pofalitsa mkate. Kudya supuni 2 za mbewu za fulakesi kumatha kuchepetsa zopatsa mphamvu 250-500 patsiku.
4. Maamondi
Maamondi ndi mtedza womwe ungakhutiritse m'mimba mwanu kwakanthawi. Mutha kukhala ndi mbale yaying'ono ya maamondi ngati zokhwasula-khwasula zamadzulo, zomwe zimatha kuchepetsa njala yanu mpaka chakudya chamadzulo chifukwa cha mafuta omwe amapezeka mumafuta.
5. Nkhuyu Zatsopano
Nkhuyu ndi zipatso zokoma zomwe zimathandiza kuchepetsa kugwiritsidwa ntchito kwa kalori ndikupatsa chakudya choyenera. Mkuyu waukulu umapatsa thupi ma calories 47 ndipo ndi njira yabwino yoperekera zakudya. Khalani ndi nkhuyu ngati mchere wochepetsera kumwa shuga.
Zakudya zamafuta zomwe zimapezeka mu nkhuyu zimathandizira kudzaza ndikuchepetsa njala. Idyani nkhuyu zatsopano m'malo mwa kupanikizana kwa nkhuyu kapena zokonzedwa, chifukwa zimakhala ndi shuga wambiri, zomwe zimapangitsa kuti mukhale wonenepa.
Nazi Zifukwa 10 Zapamwamba Zowonjezera Nkhuyu Mu Zakudya Zanu
6. Kokonati
Coconut ndi chipatso chopezeka mosavuta chomwe chimagwiritsidwa ntchito kudyera yaiwisi kapena kuphika. Nthawi zambiri, mafuta ochokera kokonati amagwiritsidwanso ntchito kuphika. Zikuwoneka kuti mafuta a coconut amatha kukhala opindulitsa pakuchepetsa. Lili ndi triglycerides-chain chain, mafuta acid omwe amathandizira kagayidwe kake ndikuwotcha mafuta osungidwa m'mimba. Kuphatikiza apo, kudya mafuta a kokonati kumatha kukhutitsa m'mimba mwanu ndikuchepetsa njala. Gwiritsani ntchito kuphika kapena ngati kuvala saladi tsiku lililonse ndikuchepetsa kulemera kwake.
7. Atitchoku
Chotsitsa cha atitchoku chathandiza pakuwongolera matenda ashuga ndikuthandizira kuchepa. Ndi umodzi mwamasamba akale kwambiri omwe amalimidwa ku Ethiopia.
Masamba awa amakhala ndi magnesium wokwanira, vitamini C, folic acid, zakudya zamagetsi, manganese, ndi michere yambiri yofunikira. Chotsitsa cha atitchoku tsopano chikupezeka pamsika, chomwe chimadyedwa chimapangitsa kutulutsa kwa bile.
Zimathandizira kuchotsa poizoni ndi madzi osafunikira mthupi ndikulimbikitsa kuwonda. Pezani chakudyacho kapena masamba a atitchoku mwachindunji m'zakudya zanu.
8. Nthambi Yosasinthidwa ya Tirigu
Mbewu yambewu yonse ya tirigu imakhala ndi mbewu zonse ndi ulusi womwe umathandizira kuchepetsa mafuta omwe asungidwa. Imeneyi ndi njira yabwino kwambiri yopangira chakudya cham'mawa chifukwa imachepetsa chimbudzi ndi zotengera zomwe zilimo, ndipo imathandizira kuwotcha mafuta omwe asungidwa.
Ili ndi kuphatikiza kwabwino kwa michere yonse yofunikira poyambitsa m'mawa wathanzi. Kuphatikiza apo, zimakuthandizani kukhala okhutira kwakanthawi kotalikirapo. Sinthanitsani chimanga chanu chokhazikika ndi chimanga chosasinthidwa kuti muchepetse kunenepa.
9. Nandolo
Nandolo ndi masamba omwe amakonda kwambiri nthawi yachisanu. Nandolo zobiriwira ndizopatsa mphamvu kwambiri komanso zimayambitsa mavitamini. Kuwagwiritsa ntchito tsiku ndi tsiku kungakuthandizeni kuti muchepetse thupi ndikukhala ngati choletsa chilakolako chachilengedwe. Mutha kuwaphika mu saladi wanu kapena kuwadya osaphika.
Maphikidwe Okoma Pogwiritsa Ntchito Nandolo Zobiriwira
10. Okra
Okra ndi gwero lolemera la folic acid, vitamini C, calcium, ndi Vitamini B. Kugwiritsa ntchito therere nthawi ya kadzutsa kapena pambuyo pa nkhomaliro kumatha kupangitsa kuti thupi likhale ndi michere yambiri yomwe imathandizira kuwononga mafuta ndikuchepetsa thupi.
Kukhala wotsika kwambiri mu kalori, ndi njira yabwino yoperekera zakudya zomwe zimakhutitsa chilakolako chanu ndikukukhalitsani okhutira kwa nthawi yayitali. Ikuwonekeranso kuti imawongolera kuchuluka kwa shuga wamagazi, matenda am'mimba, komanso matenda ashuga obereka. Kugwiritsa ntchito chikho chimodzi cha iyo kumatha kupereka 4 g wa fiber, chifukwa chake khalani nawo osachepera 3-4 sabata limodzi.
11. Acorn Sikwashi
Sikwashi ndi masamba omwe amapezeka mchilimwe komanso m'nyengo yozizira omwe awonetsa phindu lotsatira pochepetsa thupi. Chifukwa cha mafuta ochepa, sikwashi imatha kuwonjezeredwa msuzi wanu wa veggie kapena saladi wobiriwira wobiriwira. Sikwashi yonse yachilimwe ndi squash yachisanu (squorn squash) zimathandiza kuchepetsa mafuta amthupi chifukwa chazida zambiri zomwe zimakhalamo. Kudya squash squash m'nyengo yozizira kudzathandiza kuwotcha ma kilo osafunikira mthupi.
12. Zipatso za Brussels
Zipatso za Brussel ndi imodzi mwazinthu zabwino kwa anthu omwe akuchita gawo lochepetsa. Chakudyachi chimakhala ndi michere yambiri, folacin, calcium, potaziyamu, ndi vitamini A. Zomwe zili mu fiber sizimangothandiza kuchepetsa mafuta amthupi komanso zimathandizira kutsitsa cholesterol. Kuphatikiza apo, imachotsa poizoni mthupi ndikulimbikitsa kuwonda. ½ chikho cha mphukira zophikidwa ku Brussel chimakhala ndi ma calories 25 ndipo nthawi zambiri amadya m'mawa kwambiri kapena osakaniza ndi veggie saladi.
13. Ziphuphu
Turnips ndi gwero labwino kwambiri lazakudya zomwe zimapangitsa kuti chimbudzi chikhale chopatsa thanzi komanso kuwononga thupi ku poizoni wosafunikira. Kukutidwa ndi fiber, ma turnips ndi njira yabwino yogwiritsidwira ntchito nkhomaliro kapena chakudya chamadzulo, kuti muchepetse kugaya, kuwonjezera kuchuluka kwa kagayidwe kake, ndikuchepetsa thupi. Kuphatikiza apo, imachotsa kudzimbidwa ndikuyeretsa matumbo. Khalani nawo nthawi zonse pazakudya zanu ndikukhala ndi gawo logaya chakudya chopatsa thanzi.
Masamba 8 Omwe Ashuga Angadye
14. Nyemba zakuda
Nyemba zakuda ndi chakudya chopatsa thanzi kwa anthu omwe akufuna kuwoneka bwino ndikudula nthabwala. Amathandizira kuchepa thupi komanso amawongolera kuchuluka kwa shuga wamagazi. Nyemba zakuda zimakhala ndi mafuta ochepa komanso ma fiber ambiri, omwe amachititsa kuti chimbudzi chikhale cholimba komanso chimalimbikitsa kuchepa thupi. Mutha kuphika nyemba zakuda ndi kaloti, nyemba, nyemba, ndi zina zambiri, kapena kupanga curry wosakhala zokometsera ndikukhala ndi mpunga nkhomaliro kapena chakudya chamadzulo.
15. Nkhuku
Chickpeas ndizofukizira zakhitchini zomwe zimapezeka mnyumba iliyonse. Izi ndizochokera ku protein ndi michere yambiri, zonsezi ndizofunikira pakufulumizitsa njira yochepetsera thupi.
Mutha kuwaphika monga zokhwasula-khwasula pambuyo pa kadzutsa komanso masana. Katsamba kakang'ono kankhuku kakang'ono kamadzaza m'mimba mwanu ndikuchepetsa chilakolako chanu. Idyani masiku 3-4 pa sabata kuti mupindule nawo.
16. Nyemba za Lima
Ngati mukufuna kuchepetsa kulemera kwanu mwachangu, idyani nyemba za lima ngati gawo la chakudya chanu. Olimbitsidwa ndi fiber ndi mapuloteni, nyemba za lima zimagwira ntchito ngati magwero achilengedwe ochepetsa kunenepa, opatsa chimbudzi choyenera, ndikuwongolera kuchuluka kwa shuga wamagazi. Zomwe zimapezeka mu nyemba za lima zimathandizanso kukulitsa kagayidwe kathupi ndikuchepetsa ma calories owonjezera.
17. Gawani nandolo
Kugawa nandolo kumatha kukhala gawo lofunikira pa chakudya chanu cha tsiku ndi tsiku. Izi ndizopangira mafuta ambiri omwe samangopatsa mphamvu zokwanira mthupi komanso amalimbikitsanso kuwonda. Monga fiber, mapuloteni amathandizanso kuwotcha mafuta ndikuchepetsanso kugaya chakudya.
Zotsatira zake, mudzakhala ndi njala pang'ono mukadya nandolo zogawanika. Mutha kukhala nawo mu saladi kapena kupanga mphika wa msuzi ngati chokopa chamadzulo.
18. Maluwa
Nyemba monga mphodza zimapezeka mosavuta kukhitchini. Mphodzawa ndi gwero la mapuloteni ambiri ndipo amakhala ndi mafuta ochepa kwambiri. Amakhalanso ndi ulusi wambiri wosungunuka, womwe umachepetsa kuchuluka kwa mafuta m'thupi komanso kumachedwetsa kugaya chakudya.
Kuphatikiza pa mphodza zosagwira mu mphodza, izi zimawotcha mafuta omwe amasungidwa ndikuwongolera chidwi chanu chofuna kudya. Kuphatikiza apo, mphodza ndizophatikiza zovuta zomwe zimachedwetsa kusweka kwa ma carbs ndikupatsa mphamvu m'thupi kwakanthawi kotalikirapo.
Mitundu 10 ya ma Dal ndi Mapindu Awo Aumoyo
19. Mtedza
Mtedza monga walnuts, cashews, pistachios, maamondi, ndi mtedza waku Brazil ndizopatsa thanzi zakudya zopatsa thanzi komanso ma antioxidants. Mitedza imatha kupanga chakudya chamasana kwambiri m'mimba mwanu mukamafuna kudya china chake.
Mbale yaying'ono yamtedza imatha kukhutitsa njala yanu ndikukhalitsani wokhuta kwa nthawi yayitali. Kawirikawiri zimawoneka kuti anthu omwe ali ndi mtedza asanadye chakudya, amasonyeza zotsatira za kuchepa kwa njala. Mtedza uli ndi mafuta a polyunsaturated omwe amachepetsa kusungidwa kwamafuta ndikusintha kagayidwe ka insulin kofunikira kuti muchepetse kunenepa.
20. Mbewu za Chia
Mbeu za Chia zimapanga chakudya cham'mawa chabwino ndikuthandizira kuchepa thupi pambuyo pake. Mbeu zing'onozing'onozi zimadzaza ndi ulusi, zomwe zimadzaza ndikuchepetsa chikhumbo chanu chokhala ndi zokhwasula-khwasula nthawi yopanda nthawi.
Kukhuta komwe mbewu za chia kumapereka kumalepheretsa munthu kudya mopitirira muyeso, zomwe zimakupangitsani kumva kuti ndinu aulesi. Kafukufuku akuwonetsa kuti masipuni awiri a mbewu za chia amakhala ndi 10 g ya fiber, yomwe ndiyokwanira kuchepetsa thupi. Akhale nawo mu oatmeal yanu pafupipafupi ndipo patatha nthawi yayitali, fufuzani zotsatira zake.
21. Quinoa
Quinoa imakhala ndi fiber komanso mapuloteni ambiri ndipo imatha kudyedwa nthawi ya kadzutsa. Kutumizidwa kwa quinoa kumawonetsa index yotsika ya glycemic ndikuchepetsanso chimbudzi.
Ndi njira yabwino yoyambira tsiku lanu komanso quinoa imaperekanso chidzalo, kuti musadye zakudya zopanda thanzi. Mwanjira imeneyi, imalepheretsa kumwa ma calories owonjezera ndikulimbikitsa kuwonda.
22. Broccoli
Broccoli ndi masamba obiriwira omwe amakhala ndi mafuta ochepa. Kudya broccoli ngati chakudya chodalirika kumatha kuchepa chifukwa imakhala ndi madzi ambiri. Kuphatikiza apo, imakhalanso ndi fiber, mavitamini A, C, ndi K, ndi calcium, zomwe zimapangitsa kukhala njira yabwino kuwonjezeramo mbale ya veggie saladi. Amapereka kukhuta m'mimba kwa nthawi yayitali ndikuwongolera kuthamanga kwa magazi ndikulimbikitsa thanzi lamtima.
23. Rasipiberi
Mitengo yaying'ono yofiira yofiira iyi ndi nkhokwe za ulusi wambiri, mafuta ochepa, ndi ma calorie. Amalimbikitsidwa ndi michere monga mkuwa, manganese, folic acid, mavitamini, chitsulo, ndi zina zambiri, zomwe ndizofunikira pakulimbikitsa chitetezo cha mthupi, kupewa ma virus ndikulimbikitsa kuchepa kwa thupi.
Raspberries ali ndi madzi ochulukirapo, omwe amachititsa kuti akhale okhutira ngakhale mutatumikira pang'ono. Mutha kukhala nawo mwachindunji popaka oatmeal kapena kupanga rasipiberi smoothie. Kuphatikiza apo, ma raspberries ochepera amathandizira kuchepetsa shuga m'magazi ndikuthandizira kuwonda.
24. Guava
Guava ndi chipatso chofunikira chomwe chimapezeka nyengo iliyonse. Ambiri aife timakonda kudya zosaphika. Zikuwoneka kuti gwava yaiwisi imakhala ndi shuga wocheperako poyerekeza ndi maapulo, malalanje, mandimu, ndi zina zotero. Zipatsozo ndizopatsa mavitamini, mapuloteni, ndi fiber, zonse zomwe zimaphatikizana ndikupatsa chakudya chokwanira mthupi.
Kuphatikiza apo, mapuloteni ndi ma fiber omwe amapezeka mu guava amathandizira pakuchepetsa kagayidwe kake ndi zothandizira kuchotsa mafuta mthupi. Zimakupatsani kumverera kokhuta ndikukhala osamva njala.
25. Dzungu
Dzungu ndimasamba wamba omwe amapezeka pamsika. Ambiri aife timakhala ndi ma veggies ena ma curries. Dzungu, ngakhale ndilopanda phindu, limakhala ndi michere yambiri yomwe imathandizira kugaya chakudya ndipo imathandizira kuwotcha mafuta owonjezera. Dzungu lingakhale lothandiza polimbikitsa kuchepa kwa thupi ndikukhazikika m'magazi a shuga. Mukhale ndi masiku 2-3 pasabata, yophika kapena yopangidwa ndi curry kuti mugwire bwino ntchito.
26. Makangaza
Makangaza ali ndi nthanga zazing'ono zomwe zimakhala ndi zotsekemera zachilengedwe ndipo zimakhala ndi michere yambiri komanso ma antioxidants. Kudya kapu ya makangaza kungathandize kuchepetsa kunenepa pambuyo pake. Kafukufuku akuti kumwa madzi a makangaza kungathandize kuthana ndi kunenepa kwambiri chifukwa cha polyphenols ndi antioxidants. Kuphatikiza apo, makangaza amathandiza kuchepetsa mafuta m'thupi ndipo amaletsa kukula kwa maselo a khansa. Khalani ndi kapu ya makangaza tsiku lililonse kuti muthane ndi kunenepa kwambiri.
Mapindu 11 Aumoyo Wamakangaza Okoma
27. Balere
Balere ndi chimanga chamtundu wathunthu chomwe chimatha kupanga chakudya cham'mawa chokwanira. Ndiwo gwero lazinthu zambiri zomwe zimapangitsa kuti thupi likhale lolimba komanso limapangitsa kuti muchepetse thupi. Kuphatikiza apo, kumwa madzi a barele musanadye chakudya chilichonse kumathandiza kuchepetsa chimbudzi komanso kuwotcha ma kilogalamu owonjezera. Pofuna kupanga madzi a barele, onjezerani kapu yamadzi osalala ndikuyika supuni 2 za barele mmenemo. Tsanulani madzi ndikukhala nawo musanadye. Zithandizanso kuchepetsa njala yanu.
28. Kiwi
Kiwi ndi chipatso chofunikira kwa anthu omwe akuchepetsa. Chipatso ichi chimakhala ndi michere yambiri yazakudya, yomwe imalimbikitsa kukhuta komwe kumachepetsa njala. Kuphatikiza apo, ma polyphenols ndi ma antioxidants omwe amapezeka mu kiwi amathandizira kuchiza kunenepa kwambiri. Anthu omwe amadya kiwi tsiku lililonse awonetsedwa kuti pambuyo pake amachepetsa thupi kwakanthawi. Kashiamu amene ali mu kiwi samangolimbitsa mafupa komanso amathandiza kulinganiza kulemera kwa thupi. Khalani nawo tsiku lililonse ngati chakudya chanu chamasana.
29. nthochi
Banana angakuthandizeni kukhalabe m'chiuno mwangwiro. Lili ndi chakudya chambiri ndipo lili ndi ma calories ochepa. Kuphatikiza apo, kudya nthochi imodzi kumapangitsa kuti munthu akhale wosangalala komanso kumachepetsa njala. Banana amathandizanso popereka mphamvu zokwanira mthupi ndikuwonjezera kagayidwe kake. Chifukwa chake mukamaliza kulimbitsa thupi, idyani nthochi osati kungolimbikitsa kunenepa, komanso kuti mubwezeretse mphamvu zomwe zatayika.
30. Beet
Olemera ndi michere yonse yofunikira monga potaziyamu, magnesium, chitsulo, vitamini C, ndi zina zambiri, beet ndi chakudya chabwino kwambiri chochepetsera thupi. Beet imalimbikitsanso chitetezo cha mthupi ndikuchotsa madzi ochulukirapo m'thupi, zomwe zingayambitsenso kunenepa.
Mutha kudya kumenyedwa kosaphika ngati gawo la saladi wanu, kupanga msuzi wa veggie, kapena kukhala ndi kapu ya madzi a beet omwe amalimbitsa njira yochepetsera thupi. Ndi chakumwa chopatsa thanzi komanso chachilengedwe kuti musangalatse njala yanu.
31. Zipatso Zamphesa
Zipatso zamphesa zimabwera muutoto ndi kununkhira kosiyanasiyana, koma ndizambiri zopatsa thanzi komanso zopatsa mphamvu. Zimathandizanso polimbana ndi khansa ndikulimbikitsa kuchuluka kwa vitamini C mwa akulu. Mwa zabwino zake zingapo zathanzi, zipatso zamphesa zimathandizira kuchepetsa thupi mothandizidwa ndi enzyme yotchedwa AMP-activated protein kinase (AMPK).
Enzyme iyi ikayamba, imathandizira kagayidwe kake ndikugwiritsa ntchito mafuta osungidwa ndi shuga kuti apange mphamvu m'thupi. Madzi a chipatso ndi othandiza kuposa mapiritsi aliwonse odana ndi kunenepa kwambiri. Zikuwoneka kuti kudya theka la zipatso tsiku lililonse kumatha kuchepa pambuyo pake.
32. Pasaka Wonse wa Tirigu
Sinthanitsani pasitala woyengedwa bwino ndi pasitala wathunthu kuti muchepetse kunenepa. Izi ndichifukwa choti pasitala yambewu yonse imakhala ndi michere yambiri, yomwe ndiyofunikira pochepetsa mafuta osungidwa, kuyambitsa kagayidwe kake, ndikulimbikitsa kukhuta.
Pasitala imatha kukhala chakudya chanu chonse mukakhala ndi veggies kapena nkhuku. Imeneyi ndi njira yabwino yodyera nkhomaliro kapena chakudya chamadzulo komanso zothandizira kuti muchepetse thupi ndikuchepetsa kudzimbidwa.
Chinsinsi cha Indian Style Tomato Chinsinsi!
33. Pistachios
Pistachios ndi mtedza womwe ungakhale wocheperako koma ndi wokoma kudya ndikuthandizira kuchepetsa kunenepa. Mbale yaying'ono yamapistachio musanadye chakudya chamadzulo imatha kuchepetsa njala yanu pambuyo pake. Mutha kuwonjezeranso ku saladi wanu.
Zikuwoneka kuti ngati ma pistachio amadya katatu pa sabata, ndiye kuti kumapeto kwa chaka, munthu amatha kutaya mpaka mapaundi 7. Komanso, mtedzawu umathandizanso kuchepetsa chiopsezo cha mtima komanso kulimbikitsa mafuta m'thupi.
34. Apple
Apulo tsiku amamulepheretsa dokotala. Mwambi wakalewu ukuwonetsa kuti michere yofunikira yomwe imapezeka m'maapulo imathandizira kupanga chishango chomwe chimalepheretsa tizilombo tina kulowa m'thupi.
Koma, maapulo amapindulanso chimodzimodzi pochepetsa kunenepa. Amakhala ndi ma calories ochepa ndipo amakhala ndi madzi ndi fiber. Amalimbikitsa kukhuta ndikuchepetsa njala. Khalani ndi apulo tsiku lililonse mukatha kudya masana kuti mukhutiritse m'mimba mwanu.
35. Mbatata Yophika
Mbatata, kaya ndi yotsekemera kapena yosavuta, imakhala gawo la chakudya chathu cha tsiku ndi tsiku. Amakhala ndi michere yambiri ndipo alibe mafuta ambiri. Chifukwa chake, atha kupanga malo ofunikira mu tchati chomwe mumadya.
Kukhala ndi mbatata yophika ndikuwaza mchere, sikuti kumangotonthoza njala komanso kumakhala ndi ulusi, womwe umathandizira kuchepetsa kunenepa. Adye nawo kadzutsa ndi magawo awiri a mkate kapena ngati zokhwasula-khwasula zamadzulo.
36. Mbewu Dzungu
Mofanana ndi dzungu, mbewu zake zimathandizanso kulimbikitsa kunenepa. Mbeu za dzungu zimakhala ndi michere yambiri ndi omega 3s ndipo zimakhala ndi michere komanso michere yambiri. Kukhala ndi mbewu zamatungu kungakuthandizeni kukhetsa ma kilos owonjezerawo ndikupeza mawonekedwe omwe mukufuna. Kuphatikiza apo, imayang'aniranso kuchuluka kwa shuga wodya m'thupi ndikuwongolera kuchuluka kwa shuga wamagazi.
37. Mango
Zipatso zabwino kwambiri za nyengo yotentha, mango amakondedwa ndi anthu ambiri. Nthawi zambiri amatchedwa mfumu yazipatso, mango ndi zakudya zopatsa thanzi zomwe zimalimbikitsa kukhuta.
Amakhalanso ndi beta-carotene, yomwe imathandiza kuchepetsa chiopsezo cha khansa. Amakhalanso ndi mavitamini C ndi B ambiri, ndipo ali ndi lycopene, antioxidant yomwe imathandiza kuchepetsa thupi. Kudya mango tsiku lililonse kumathandizanso khungu lopanda chilema.
Chimachitika Ndi Chiyani Ukamadya Mango Ambiri?
38. prunes
Prunes imakhala ndi michere yambiri yomwe imathandizira kugaya komanso kuchotsa kudzimbidwa. Amatha kukhala gawo lakudya kwanu koma polemera ma calories, izi ndi zabwino kuzipewa ngati kumwa mwachindunji. Mutha kuwawonjezera mu mbale yanu ya saladi wazipatso ndikukhala ndi chakudya chamasana.
39. Nyemba za Impso
Ambiri aife timakonda kukhala ndi nyemba za impso, koma simunadziwe kuti zitha kuthandizanso kuchepa thupi. Nyemba zofiira za impso ndizochokera ku mapuloteni olemera omwe amachititsa kuti munthu azikhala wokhutira atatha kumwa. Mwanjira ina, zimachepetsa chikhumbo chanu chodyetsa zakudya zopanda thanzi ndikuwongolera kuchuluka kwa kalori. Muthanso kukhala ndi nyemba zofiira za impso posachedwa chakudya chanu chamasana kapena mu saladi wanu wamasamba.
40. Strawberries
Strawberries ndi mavitamini C ambiri, ma anti-inflammatory enzymes ndi antioxidants omwe amawapangitsa kukhala abwino kumwa poyesera kukwaniritsa zolinga zowonda. Amakhalanso ndi fiber yambiri, yomwe imalimbikitsa chimbudzi chabwino ndikupangitsa kuti thupi liziyenda bwino.
Ngakhale ikuthandizira kuchepa thupi, strawberries imakulitsa kutulutsa kwa leptin ndi adiponectin, omwe ndi mahomoni ophatikizika ndi mafuta. Kuphatikiza apo, chifukwa chazinthu zawo zotsutsana ndi zotupa, strawberries amathandizira kuchiritsa kuvulala kwamkati, komwe kumachitika magawo olimbitsa thupi. Mutha kukhala ndi sitiroberi zosaphika, kuzisakaniza mu saladi wa zipatso, kapena kupanga chitumbuwa kapena kudya.
41. Walnuts
Walnuts ndi mtedza wokoma womwe umakhalanso ndi chuma chambiri komanso zomanga thupi. Amatha kupanga chokongoletsera chabwino kwambiri ndipo amakhala ndi chilakolako chofuna kudya. Walnuts amathandizanso poletsa matenda ashuga ndikulimbikitsa kuchepa kwa thupi.
Walnuts amakhala ndi ellagic acid, antioxidant yomwe imaletsa kutupa ndikuchepetsa matenda ashuga. Kuphatikiza apo, walnuts amakhala ndi fiber, omega3 fatty acid, ndi protein, yomwe mwachilengedwe imachepetsa kulemera. Kanthu kakang'ono ka walnuts musanadye chakudya chilichonse kumatha kudzaza kukhuta.
42. Madeti
Ngati mukufuna kuchepetsa kunenepa pambuyo pake, onaninso masiku omwe mumadya nthawi zonse. Ndi zipatso zokoma mwachilengedwe zomwe zitha kudyedwa zosaphika kapena ndi zipatso zina zowuma. Amakhala ndi fiber yambiri yomwe imathandizira kuwotcha mafuta omwe amasungidwa ndikupangitsa kuti muchepetse.
Gawani Nkhaniyi!
Osangobisalira zabwino zonse izi! Gawani izi, kuti anzanu aziwerenga.
Madzi a Ndimu ndi Jaggery Ochepetsa Thupi: Kusuta Kosavuta Kwambiri
