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Ngakhale ambiri padziko lapansi akutenga zakudya ndi masewera olimbitsa thupi omwe amathandizira kulimbikitsa kunenepa, pali ena omwe amafunafuna zakudya zomwe zingawathandize kunenepa - nawonso m'njira yathanzi. Chifukwa komanso kudziwa, kunenepa ndi chidutswa cha keke koma kuzichita m'njira yoyenera kumakhala kovuta.
Pali zifukwa zina chifukwa cha kuchepa thupi monga kudya pang'ono, kudya nthawi yayitali, kusadya bwino, mavuto azakudya monga Nervosa ndi bulimia, ndi zina zambiri. [1]
Chimodzi mwazifukwa zazikulu zomwe anthu amafunafuna njira zolemerera ndi pamene wina agwa kunenepa. Munthu wonenepa kwambiri ndi munthu amene thupi lake limadziwika kuti ndilotsika kwambiri kuti akhale wathanzi. Anthu onenepa amakhala ndi index ya thupi yochepera zaka 18.5 kapena yolemera 15% mpaka 20% pansipa kuposa zaka zawo ndi gulu lawo kutalika [ziwiri] .
Onani BMI yanu apa .
Pa msinkhu winawake, amuna ndi akazi amakonda kudzizindikiritsa ndi matupi awo ndipo ndipamene mawonekedwe owonda kwambiri amatha kukhumudwitsa. Komanso, kukhala wonenepa si wathanzi.
Malingana ndi msinkhu wanu ndi msinkhu wanu, dokotala wanu akhoza kukulangizani kuchuluka kwa kulemera kwanu koyenera [3] .
Werengani zambiri kuti mudziwe momwe munganenepetse m'njira yoyenera.
1. Buluu wa chiponde
Mtedza umadzaza ndi zomanga thupi ndi mafuta ndipo ndi chakudya chabwino kwa anthu omwe akufuna kunenepa mwachilengedwe [4] . Supuni imodzi ya mafuta a chiponde ili ndi zopatsa mphamvu pafupifupi 100. Mulinso mavitamini monga magnesium, folic acid, vitamini B ndi vitamini E [5] . Mutha kuwonjezera mafuta omwe mumadya mukamagwiritsa ntchito chidutswa cha mkate ndikudya kadzutsa.
2. Mkaka Wathunthu wamafuta
Imodzi mwa njira zosavuta kuti muchepetse mwachilengedwe ndikumwa mkaka wamafuta wathunthu. Sinthanitsani mkaka wokhazikika ndi mkaka wonse ndipo thupi lanu lipeza ma calories 60 pagalasi. Mkaka umakhalanso ndi mavitamini ndi michere yambiri ndipo umapezanso vitamini D ndi vitamini A [6] .
3. Kutulutsidwa
Avocados ndi njira yabwino kwambiri yowonjezeramo mafuta athanzi muzakudya zanu. Hafu ya peyala ili ndi zopatsa mphamvu 140 komanso magwero abwino a mavitamini ndi michere, monga vitamini E, folic acid ndi potaziyamu [7] . Mutha kusangalala ndi ma avocado powayika mu masaladi, ma smoothies kapena ngati kufalikira.
4. Mkate Wonse wa Tirigu
Mkate wonse wa tirigu ndi chakudya china chomwe chingakuthandizeni kunenepa. Mkate wonse wa tirigu uli ndi michere yopezera chakudya cham'mawa chopatsa thanzi ndikuwonjezeranso zopatsa mphamvu zokwanira [8] . Amakhala ndi michere ndi michere yomwe imasowa mu mkate woyera woyera.
5. Mtedza
Pankhani yolemera, mtedza ndi njira ina yabwino. Zimapanga chisankho chabwino kwambiri ndipo zimakhala ndi mafuta ndi zakudya zabwino. Amakhalanso ndi fiber ndipo amasunga mimba yanu kwakanthawi. Kuti mupeze zabwino zambiri, idyani mtedza wosakanizidwa tsiku lililonse [9] .
6. Mbatata
Mbatata zili ndi chakudya chambiri chomwe chingakuthandizeni kuti muchepetse thupi msanga. Amakhalanso ndi mapuloteni ambiri, amadzaza ulusi komanso amakhala ndi vitamini C wambiri. Mutha kupangitsa kuti khungu lizikhala ndi chakudya chokwanira [10] .
7. nthochi
Tengani nthochi kuti mukhale ndi mphamvu zopita msanga komanso kuti muchepetse. Nthochi zili ndi potaziyamu wambiri, chakudya komanso zinthu zina zofunika zomwe zingakupatseni mphamvu komanso kukupatsani thanzi. Nthochi zili ndi zopatsa mphamvu zoposa 100, kotero zimatha kukuthandizani kuchuluka [khumi ndi chimodzi] .
8. Mazira
Mazira ndi abwino kudya kuti mukhale ndi thanzi labwino. Wodzaza ndi zomanga thupi, mavitamini, ndi mchere, kudya mazira awiri m'mawa uliwonse kungakuthandizeni kukhala ndi mphamvu kuti mupirire tsikulo. Kuthana, kuphika, mwachangu, wiritsani kapena kupanga omelette kuti musangalale ndi phindu [12] .
9. Batala
Butter uli ndi ma calories ambiri ndipo mutha kuuwonjezera kuphika kwanu m'malo mogwiritsa ntchito mafuta ophikira. Batala ali ndi mafuta okhuta, choncho idyani ndi kusangalala nawo pang'ono [13] . Patsani batala mkate wanu wonse wa tirigu ndi kudya kadzutsa kapena chotupitsa.
10. Ghee
Ghee ndi mtundu wina wa batala wofotokozedwa. Mutha kugwiritsa ntchito ghee pang'ono pophika chifukwa yadzaza ndi mafuta komanso mafuta [14] . Idyani ng'ombe ya ghee yachilengedwe popeza ili ndi ma antioxidants, ma chain-acids mafuta acids, othandizira chimbudzi ndipo imakhala ndi ma virus ndi ma antibacterial [khumi ndi zisanu] .
11. Tchizi
Nthawi zambiri, tchizi tambiri ndimafuta ambiri mutha kudya tchizi wa mbuzi ndi tchizi cha parmesan zomwe zingakuthandizeni kunenepa mwachilengedwe. Koma awonongeni pang'ono [16] .
12. Nyama Yofiira
Ngakhale nyama yofiira imakhala ndi mafuta ambiri m'thupi, ndi njira yabwino yokulemera mosavuta [17] . Nyama imakhala ndi mapuloteni komanso ayironi wambiri, ndipo mbali zina za nyama zimakhala ndi mafuta. Mutha kuphika nyama yofiira mumafuta kuti muzidya bwino [18] .
Tsopano popeza mukudziwa zakudya zodziwika bwino komanso zomwe zimapezeka mosavuta zomwe zingathandize kulimbikitsa kunenepa bwino, nazi malangizo omwe angakuthandizeni pochita izi.
13. Musalole Kuti Maora Oposa 4 Adutse Osadya
Thupi lanu limafunikira mphamvu zowonjezera ndipo mukamadya chakudya, mumalanda mafuta omwe amafunikira. Mutha kuteteza thupi lanu kuti lisataye minyewa yofunikira mwa kudya chakudya chokhazikika pakati pa maola atatu ndi asanu mulitali [19] .
14. Idyani Zakudya zingapo Nthawi imodzi
Nthawi zonse muziyesetsa kudya magulu atatu azakudya nthawi imodzi. Zakudya zosiyanasiyana monga mbewu zonse, zipatso ndi ndiwo zamasamba zimapatsa thupi lanu michere yambiri kuti mugwire tsiku lonse [makumi awiri] .
15. Idyani Zakudya Zathanzi Koma Zakuthwa
Sankhani zakudya zokhala ndi michere yambiri yomwe imanyamula chakudya chambiri, zomanga thupi kapena mafuta pang'ono. Komanso, pitani zipatso zouma popanda shuga wowonjezera kapena zotetezera [makumi awiri ndi mphambu imodzi] .
16. Imwani Chakudya Chanu
Ngakhale zakumwa sizimadzaza ngati zakudya zolimba pamene mukuyesera kunenepa, zimatha kukupatsirani chakudya chokwanira [22] . Pitani ku smoothie ndi milkshake zomwe zakonzedwa kunyumba.
17. Idyani Pomwe Musanagone
Kuchiritsa, kukonza ndi kusinthika kwa thupi kumachitika tikamagona [2. 3] . Kudya chakudya chokwanira komanso chopatsa thanzi musanagone kumakupatsani mphamvu zokwanira zomwe zimagwira thupi lanu mukamagona.
Kupatula zomwe tatchulazi, malangizo ena ochepetsa thupi ndi kupewa kumwa madzi musanadye, kugwiritsa ntchito mbale zazikulu, kuwonjezera zonona ku khofi wanu ndi kugona mokwanira [24] .
Pamapeto pake…
Ndikofunikira kuti mumvetsetse kuti kunenepa moyenera osati kungodya zakudya zopanda thanzi ndi chisankho chabwino mthupi lanu. Njira yabwino yolemera mwachilengedwe ndikupita njira yachilengedwe.
Nthawi zonse kumbukirani, kudziletsa ndikofunikira.
Mafunso Ofunsidwa Kawirikawiri
Q. Kodi mzimayi anganenepetse motani munjira yathanzi?
KU. Idyani pafupipafupi, sankhani zakudya zokhala ndi michere yambiri, yesani ma smoothies ndikugwedezeka, yang'anani mukamamwa, muzimwamwa ndikumachita masewera olimbitsa thupi nthawi zonse.
Q. Ndi chipatso chiti chomwe chimapindulitsa kulemera?
KU. Zipatso zina zatsopano, monga avocado ndi coconut, ndi magwero abwino a mafuta athanzi, omwe angakuthandizeni kunenepa. Nthochi ndi mango zili ndi chakudya chambiri.
Q. Nchiyani chimakupangitsani inu kunenepa mofulumira?
KU. Kusowa kwa mapuloteni muzakudya zanu kumatha kukupangitsani kukhala wonenepa.
