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Ingoganizirani izi, mukukonzekera kuvala chovala choyenera paphwando la tsiku lobadwa la mnzanu mukamayesa, mumakhala okhumudwa komanso okhumudwa chifukwa mafuta am'mimba mwanu akukupangitsani kuti musawonekere! Ngati mwakhala mukukumana ndi zotere, chifukwa cha mafuta owonjezera m'mimba, ndiye kuti mungafune kuti muchotse, posachedwa, sichoncho?
Zowonadi zake ndizakuti, mafuta am'mimba ndi amodzi mwamphamvu kwambiri kutaya, ngakhale malinga ndi akatswiri azakudya ndi akatswiri azolimbitsa thupi. Izi ndichifukwa choti, m'mimba mwake mumakhala ziwalo zingapo za visceral motero mafuta owoneka bwino amasungidwa m'chigawo cham'mimba mosavuta.
Ngakhale mafuta amafunika kuteteza ziwalo zawo, kuchuluka kwake komwe kumayika kumatha kupatsa munthu mafuta m'mimba. Kupatula pakupangitsa munthu kudzimva kuti ndi wosayenera ndikuchepetsa chidaliro chake, mafuta owonjezera m'mimba amathanso kukhala owopsa pathanzi.
Mafuta owonjezera m'mimba amatha kuyambitsa mavuto azaumoyo monga kudzimbidwa, kupweteka msana, kupweteka kwamagulu, kutopa, kukhumudwa, mavuto amtima, kuthamanga kwa magazi ngakhale khansa.
Chifukwa chake, ndikofunikira kuthana ndi mafuta am'mimba ndikuchita zonse zomwe mungathe kuti muchepetse. Nawa maupangiri angapo, omwe angathandize kuchepetsa mafuta am'mimba m'mwezi umodzi!
1. Yendani Musanadye Chakudya Cham'mawa
M'mawa uliwonse, musanadye chakudya cham'mawa, khalani ndi nthawi yoyenda mwachangu kwa mphindi zosachepera 15-20, khalani pa treadmill kapena panja. Chizolowezi ichi chimatha kuthandizira kuyambitsa kagayidwe kanu kagayidwe ndikuthandizira kuchepa kwamafuta mwachangu, makamaka mdera lam'mimba. Kafukufuku akuwonetsa kuti kuyenda mwachangu m'mawa asanadye chakudya cham'mawa kumathandizira kuchepetsa mafuta mpaka mainchesi 5 pamimba, pafupifupi milungu isanu!
2. Idyani chakudya cham'mawa chambiri
Nthawi zambiri, anthu omwe amayesera kutaya mafuta am'mimba kapena kulemera kwawo nthawi zambiri samadya kadzutsa, komabe, chizolowezichi chitha kuchepetsa kagayidwe kanu ndikuwatsutsa. M'malo mwake, kudya zakudya zonenepa ngati saladi wobiriwira, oats, ndi zina zambiri, pachakudya cham'mawa zitha kuthandiza kutaya mafuta am'mimba, potulutsa maselo amafuta omwe amapezeka pamimba, mosavuta.
3. Samalani ndi Mtundu wa Zipatso
Tonsefe timadziwa kuti kudya zipatso ndi ndiwo zamasamba zambiri ndizothandiza kwambiri paumoyo wathu komanso kumathandizanso kuchepa thupi. Komabe, mwina sitingadziwe kuti zipatso zofiira ndizabwino kuposa zipatso zobiriwira, zikafika pakatayika kwamafuta m'mimba. Zipatso zofiira monga vwende wamadzi, zipatso zamphesa zofiira, gwava yofiira, ndi zina zambiri, zimakhala ndi ma phenols ambiri, omwe amadziwika kuti amachepetsa mafuta am'mimba.
4. Peyala Ndi Mnzanu
Posachedwa, tazindikira kuti avocado, kapena chipatso cha batala, chakhala chotchuka kwambiri ngati chakudya chapamwamba, chifukwa chazambiri zathanzi. Kungoyambira kuchepa pakuchepetsa khansa, ma avocado amapindulitsa kwambiri. Chifukwa chake, kudya avocado pafupipafupi kumathandizanso kuchepetsa mimba yanu, chifukwa ma antioxidants m'menemo amatha kusintha kagayidwe kake kagayidwe kake.
5. Idyani Mapuloteni Gwedezani
M'mawa uliwonse, mukadya chakudya cham'mawa chambiri chopatsa mphamvu, kudya kugwedeza kopangidwa ndi zomanga thupi, monga Whey, kapena zowonjezera zowonjezera zomanga thupi zimatha kudyedwa kuti zithandizire kutaya mafuta m'mimba, monga mapuloteni amalimbana ndi mafuta. Ngati mukuchita masewera olimbitsa thupi kuti muchepetse mafuta, kugwedezeka kwamapuloteni kungathandizenso kutulutsa minofu yanu!
6. Senzetsani Mzungu Azungu
Anthu ambiri omwe akufuna kupanga minofu kapena kuchepa thupi amawonjezera mazira pazakudya zawo ndipo malingaliro omwewo azakudya amagwiranso ntchito ngakhale mutafuna kutaya mafuta am'mimba, chifukwa mazira amakhala ndi mapuloteni ambiri. Kugwiritsa ntchito azungu azungu osachepera kudya kawiri patsiku kumatha kukuthandizani kuti muchepetse mafuta am'mimba mwachangu, kwinaku mukukupatsani mphamvu zokwanira kulimbitsa thupi.
7. Imwani Madzi Ophatikizidwa ndi Ndimu
Kafukufuku angapo apeza kuti kuwonjezera magawo angapo a mandimu m'madzi omwe mumamwa kungathandizenso kuchepetsa mafuta am'mimba. Vitamini C wa mandimu ndi ma antioxidants m'madzi amaphatikizana kuti atulutse maselo omwe amapezeka m'makoma am'mimba ndikuwatulutsa m'dongosolo lanu.
8. Chepetsani Zakudya Zakudya Zam'madzi
Ngati tikufuna kuonda, makamaka mafuta am'mimba, ndiye kuti chakudya chopatsa thanzi chiyenera kuchotsedwa pachakudya chanu cha tsiku ndi tsiku. Mkate woyera, mpunga woyera, shuga, pasitala, pizza, zakudya zophika buledi, ndi zina zambiri, ndi zina mwazakudya zopanda thanzi zomwe munthu ayenera kuzidya pazakudya zake, kuti ataye mafuta am'mimba.
9. Yesetsani Kuchita Zochita Zakumimba
Kugwiritsa ntchito mtundu uliwonse kungakuthandizeni kuti muchepetse thupi ndikukhalabe athanzi. Komabe, ngati mukufuna kutaya mafuta am'mimba makamaka, komanso masewera olimbitsa thupi monga kuthamanga, kuthamanga, ndi zina zambiri, zolimbitsa thupi zam'mimba monga matabwa, zopindika, ndi zina zambiri, ziyenera kuchitidwa pafupipafupi.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawane ndi okondedwa anu.
