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Kodi masiketi anu atsopano agona m'kabati kwanthawi yayitali? Chifukwa chokha chomwe tingaganizire kuti simunavale mwina ndi ntchafu zanu, zomwe simukufuna kudzionetsera.
Osadandaula, popeza tapeza njira yothetsera vuto lanu. Takupatsani pansipa mndandanda wazakudya zomwe muyenera kuphatikiza pazakudya zanu zatsiku ndi tsiku zomwe zingathandize kuchepetsa mafuta amu ntchafu.
Maola otuluka thukuta m'malo ochitira masewera olimbitsa thupi sikokwanira kuti mupeze ntchafu zabwinozo. Kutsata zosankha zosavuta izi ndizokwanira kuti mukwaniritse zomwe mukufuna.
Mudzawona kuti pali kusintha kosangalatsa m'moyo wanu ndipo makeover iyi ndi chinthu chomwe mungasangalale kwazaka zambiri. Pokhapokha mutasankha kuti musadye chakudyachi.
Matsenga okha kuti mupeze masewerawa mwachangu ndi kukhala osasinthasintha dongosolo lanu lazakudya. Pachifukwa ichi, tawonetsetsa kuti zomwe mumadya sizisangalatsa, kuti musadye zakudya zosafulumira.
Nthawi ina mukadzayesa kuvala siketi yanu yatsopano kapena kuyesa kulowa m'matumba achikopa aja, mudzakhala okondwa komanso okhutitsidwa kutero mothandizidwa ndi zakudya 10 zodzadza ndi mphamvuzi, tikhulupirireni.
1. Makangaza
Makangaza akhoza kukhala cholowa m'malo mwa chakumwa chanu chabwinobwino, chifukwa ali ndi ma antioxidants omwe angakuthandizeni pochepetsa thupi. Ma polyphenols m'makangaza amagwira ntchito yochepetsa mafuta owonjezera m'dera lathu la ntchafu, ndipo chipatso ichi chimatha kudyedwa chimodzimodzi kapena ngati msuzi.
2. Ndine Zogulitsa
Soy athandizira kupanga minofu yowonda ndipo amatha kutengedwa ngati mnzanu wapamtima poyesetsa kuchepetsa ntchafu zanu. Soy ndi wamafuta ochepa komanso amakhala ndi mapuloteni apamwamba kwambiri motero, amakhala mnzake wodalitsika ntchafu.
3. Paneer
Paneer imakhala ndi mafuta acid otchedwa linoleic acid, omwe amachititsa kuti mafuta azitenthedwa m'thupi. Zimathandiza kuthana ndi njala ndipo munthu ayenera kuziphatikiza pazakudya zawo kuti awonetse ntchafuzo.
4. Madzi Otentha Ndi Ndimu:
Kumwa madzi ofunda ndi mandimu kumatha kuwonedwa ngati cholowa m'malo mwa mowa wanu wa caffeine. Mukamadumpha khofi wanu watsiku ndi tsiku ndi shuga ndikusinthana ndi mandimu ndi madzi otentha m'malo mwake, mupeza kusintha kwakukulu pakukwaniritsa zolinga zanu.
5. Broccoli Ndi Sipinachi
Broccoli wopanda mafuta amakhala ndi chakudya chambiri chomwe chimafuna nthawi yochuluka kugaya. Izi zingakupatseni kumverera kwakukwanira ndikukulepheretsani kudya zochulukirapo kuposa zomwe mumafunikira. Nkhani yabwino ya ntchafu zanu, sichoncho?
6. Mbewu za Chia:
Zipangizo zamtundu wa chia zimakuthandizani ndi zolinga zanu zochepetsera ntchafu. Zakudya zomwe zimapezeka mu mbewu za chia zimathandizanso kuti maloto anu ochepetsa thupi akwaniritsidwe.
7. Salimoni:
Ichi ndi chimodzi mwanjira zabwino kwambiri ngati mungafune ntchafu zokhumbirika. Salmon yolemera kwambiri ya protien imakhala ndi omega-3 fatty acids omwe amalimbikitsa kuwonda mwachangu. Izi zitha kudyedwa ngati saladi kapena yophika.
8. Yoghurt
Chinthu chabwino kwambiri chomwe mungachite ndi yoghurt ndikusintha china kuchokera pazakudya zanu za tsiku ndi tsiku ndi izi. Yoghurt imathandizira kuwotcha mafuta mwachangu komanso imakuthandizaninso pakuwongolera kukula kwa ntchafu zanu.
9. Kutulutsidwa
Mapuloteni amadzaza ndi chakudya chochepa kwambiri komanso samanenepa. Avocados amatha kudya ngati chotukuka tsiku ndi tsiku ngati cholowa m'malo mwanu. Mukayamba kuwona kusiyana kwakukulu m ntchafu zanu.
10. Kolifulawa:
Kolifulawa ndi wochepa carbs ndi mkulu mu CHIKWANGWANI, amene alidi uthenga wabwino kwa ntchafu zanu. Kuphatikiza apo, kolifulawa amatenga nthawi yayitali kuti afunidwe ndipo motero amachulukitsa kumverera kwakukhala ndikukulepheretsani kudya zochulukirapo.
