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Kodi muli ndi mafuta ochulukirapo m'khosi ndipo mukufuna kuchotsa? Nkhaniyi ikuthandizani kuthana ndi mafuta am'khosi mwachangu kwambiri.
Mafuta owonjezera pakhosi samangokhala osawoneka bwino, atha kukhala chizindikiro cha kunenepa kwambiri. Mafuta owonjezera amatha kudziunjikira m'khosi mwako chifukwa cha zinthu zosiyanasiyana monga ukalamba, kusungira madzi, ndi matenda ena monga hypothyroidism ndi polycystic ovarian syndrome (PCOS). Komabe, chifukwa chachikulu ndikulemera kwambiri kwa thupi ndi kunenepa kwambiri.
Ndikofunika kuti muchotse mafuta m'khosi usiku wonse, chifukwa amalumikizana kwambiri ndi matenda amtima, matenda ashuga, komanso cholesterol.
Malangizo A Zakudya Kuti Muchotse Mafuta Amphongo
Mosasamala zomwe zimayambitsa mafuta ochulukirapo m'khosi mwanu, malangizo otsatirawa akuthandizani kuti muchepetse mafuta am'khosi.
1. Tiyi Wobiriwira
Tiyi wobiriwira amakhala ndi makatekini, omwe ndi ma polyphenols okhala ndi ma antioxidants ambiri. Akatekini amadziwika kuti amalimbikitsa kuchepa thupi. Simuyenera kumwa makapu ambiri a tiyi wobiriwira kuti akuthandizeni kuti muchepetse thupi. Kungomwa makapu 2.5 a tiyi wobiriwira patsiku kumakhala bwino.
- Onjezani supuni ya tiyi ya tiyi wobiriwira ku kapu yamadzi.
- Wiritsani ndikuyimira kwa mphindi zisanu.
- Gwirani ndi kulola kuti lizizire.
- Onjezerani uchi ndi kumwa.
2. Vwende
Mavwende alibe mafuta ambiri ndipo ali ndi mavitamini ndi michere yambiri monga vitamini A ndi potaziyamu. Zakudyazi ndizopindulitsa kwa inu pochotsa mafuta m'khosi.
- Mutha kudya mbale ya mavwende atsopano kapena madzi a vwende.
- Khalani ndi magalasi awiri kapena atatu amadzi a vwende tsiku lililonse.
3. Madzi
Madzi ndi njira ina yomwe ingakuthandizeni kuchotsa mafuta am'khosi. Madzi akumwa sadzangokhala olemera thupi komanso kuthandizanso kutulutsa poizoni mthupi. Kuphatikiza apo, zimathandizira kuwongolera njala yanu ndikukulepheretsani kudya kwambiri.
- Imwani madzi osachepera 8 kapena 10 tsiku lililonse.
- Idyani zipatso ndi ndiwo zamasamba zambiri zomwe zimakhala ndi madzi ambiri.
- Pewani zakumwa zolimbitsa thupi monga khofi ndi soda.
4. Mafuta a Kokonati
Kodi mungatani kuti muchotse mafuta m'khosi mofulumira? Gwiritsani ntchito mafuta owonjezera a coconut kuti muchotse mafuta m'khosi. Mafuta a kokonati akamadyedwa, maulalo apakatikati amafuta amalowerera mwachindunji m'mimbamo yama cell ndikusandulika mphamvu m'malo mosungidwa ngati mafuta. Kuphatikiza apo, mafuta othandizira kokonati pakusintha kagayidwe kanu kukuthandizani kuti muchepetse mafuta.
- Mutha kugwiritsa ntchito mafuta azitona owonjezera pakuphika ndikusisita khosi lanu ndi mafuta a coconut kwa mphindi 10 tsiku lililonse.
5. Madzi a Ndimu
Madzi a mandimu ndi njira ina yothetsera mafuta m'khosi. Kumwa madzi a mandimu kudzakuthandizaninso kuti muchepetse kunenepa. Vitamini C wokhala ndi madzi a mandimu amapanga antioxidant yamphamvu yomwe imatha kukonza kagayidwe kanu ndikuthandizani kuwotcha mafuta owonjezera.
- Finyani msuzi wa ndimu mu kapu yamadzi ofunda.
- Onjezani uchi kwa iwo ndikumudya m'mimba yopanda kanthu m'mawa.
6. Mbewu zamchere
Mafuta amchere amachokera ku omega 3 fatty acids. Mafuta awa amathandiza kuchepetsa thupi ndikusintha kagayidwe kanu. Chifukwa chake, yambani kuphatikizira mbewu zamafuta mumafinya anu ndi masaladi kuti muchotse mafuta m'khosi.
- Onjezerani supuni ya ufa wonyezimira pa galasi lamadzi ofunda.
- Wonjezerani uchi kwa iwo ndikumwa.
7. Tsabola wa belu
Mukufuna kuchepetsa thupi mwachangu? Onjezerani tsabola wabelu ku zakudya zanu kuyambira pano. Tsabola wa belu amakhala ndi ma calories 37 ndipo amatha kupatsa thupi lanu zakudya zokwanira ndipo osakulitsa ma calories.
- Khalani ndi tsabola wonyezimira powawonjezera pa saladi wanu kapena muwayike.
- Idyani tsabola wabelu tsiku lililonse.
8. Kaloti
Kaloti ndi gwero labwino kwambiri la CHIKWANGWANI ndi vitamini A. Zamasamba izi zimatenga nthawi yayitali kupukusa chifukwa cha ulusi, womwe pamapeto pake umathandizira kuwonda.
- Khalani ndi kaloti monga gawo la chakudya chanu tsiku lililonse.
9. Mbewu za mpendadzuwa
Mbeu za mpendadzuwa ndizochokera ku vitamini E ndi vitamini B zomwe sizingathandize pakungotentha mafuta m'khosi koma zimathandizanso kuti thupi lisawonongeke mopanda malire. Chifukwa chake, phatikizani mbewu za mpendadzuwa mu zakudya zanu kuti muwotche mafuta mwachangu.
- Idyani supuni imodzi ya mpendadzuwa tsiku lililonse.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawane ndi okondedwa anu.
Zosakaniza 10 Zakudya Zoyipa Kwambiri Zomwe Mungapewe Pompano