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Kuphatikiza Zakudya Kuti Muchepetse Kutaya Mofulumira: Mukudziwa chomwe chili chophatikiza chopatsa thanzi kwambiri? | BoldskyKodi mudamvapo za mitundu yosiyanasiyana yazakudya zomwe zingakuthandizeni kuti muchepetse kunenepa? Palibe chabwino! Ndizowona kuti kuphatikiza zakudya zina pazakudya zanu kumathandizira kuti muchepetse thupi msanga.
Kuphatikiza koyenera kwa chakudya ndi njira yodyera zakudya zomwe zimaphatikizana bwino kuti zithandizenso kuchepa ndi chimbudzi. Sizimangothandiza kuchepetsa thupi komanso kupangitsa kuti m'mimba mwanu mukhale ndi thanzi.
Monga momwe masewera olimbitsa thupi komanso zakudya zimagwirira ntchito limodzi kuti thupi lanu likhale lathanzi, mitundu ina ya zakudya imathandizanso kukuthandizani kukwaniritsa zolinga zanu zakuchepetsa thupi. Momwe mumaphatikizira zakudya zina zimatha kukhudza momwe michere ikulowerera mthupi.
Kuphatikiza zakudya kumathandizanso kuti shuga wamagazi anu azisinthasintha, omwe amawongolera mahomoni omwe amachititsa kuti muchepetse kunenepa kapena kunenepa.
Ngati mukufuna kudula m'chiuno mwako mosakhalitsa, muyenera kuyika zakudya zabwino pamodzi pa mbale imodzi. Nawu mndandanda wazakudya 12 zophatikizira kuti muchepetse thupi msanga. Onani.
1. Maamondi + Yogurt
Mafuta abwino amathandizira kukulitsa kuyamwa kwa lycopene, komwe kumathandiza kuchepetsa chiopsezo cha khansa. Mavitamini osungunuka ndi mafuta monga A, D, ndi E amapezeka mu zakudya zina monga kaloti, nsomba, yogurt, ndi zina zotero.
2. Mpunga + wa Nandolo Obiriwira
Njira yabwino yopezera minofu yowonda ndikupeza 25 mpaka 35 peresenti ya zopatsa mphamvu zanu kuchokera ku protein. Mpunga ndi zomanga thupi zosakwanira chifukwa uli ndi ma amino acid ochepa, koma umawonjezera sikelo ya nandolo. Nandolo zobiriwira zimakhala ndi lysine, zomwe zimapatsa thupi lanu mphamvu yolimbitsa thupi.
3. Sipinachi + Mafuta a Avocado
Ngati mwatopa ndikugwiritsa ntchito sipinachi yotopetsa yomwe idaponyedwa mumafuta, ndiye kuti muyenera kuyesa zatsopano. Avocado amadzazidwa ndi mafuta opatsa thanzi a monounsaturated omwe angathandize kukweza mafuta m'thupi komanso kuthana ndi njala. Chifukwa chake, kudya zakudya monga sipinachi ndi avocado kumachulukitsa kuonda kwanu.
4. Salsa + Chickpeas
Kuonjezera nsawawa ndi kuviika pang'ono ngati salsa kumawonjezera zambiri popanda zopatsa mphamvu ndikulimbikitsanso kudya mapuloteni. Komanso, kudya nandolo pafupipafupi kumatha kukupatsani zakudya zabwino. Kafukufuku akuwonetsanso kuti anthu omwe amadya theka chikho cha nandolo patsiku amalemera pang'ono.
5. Nkhuku ya Cayenne +
Malinga ndi kafukufuku, zakudya zamapuloteni monga nkhuku sizimangokhalitsa kukhuta komanso zimathandizanso anthu kuti azidya zochepa pakudya pambuyo pake. Kuwonjezera tsabola wa cayenne mu zakudya zanu kumawonjezera njira yoyatsira mafuta mwachangu. Tsabola mumakhala capsaicin, yomwe imaletsa chilakolako ndikuthandizira kuchepa thupi.
6. Mphesa Yofiira + Honeydew
Pangani saladi yanu yazipatso ndi uchi ndi mphesa zofiira zomwe zidzawotche mafuta ndikuletsa kuphulika. Honeydew melon ndi diuretic wachilengedwe, chifukwa chake zimathandiza kulimbana ndi kusungidwa kwa madzi komwe kumakupangitsani kuwoneka onyada. Mphesa zofiira zimakhala ndi ma antioxidants amphamvu omwe amathandiza kuchepetsa mafuta m'mimba mwachangu.
7. Mbatata + Tsabola
Mbatata ndi gwero labwino la potaziyamu wotsekemera, chifukwa chake mudzawoneka wocheperako nthawi yomweyo. Ponyani mbatata mu tsabola wakuda, pomwe tsabola amakhala ndi piperine yomwe imasokoneza ma cell amafuta ndipo imatha kuchepetsa m'chiuno mwanu ndikuchepetsa cholesterol.
8. Sinamoni + Khofi
Pewani njala yanu yowononga powonjezera sinamoni mu khofi wanu. Sinamoni imakhala yodzaza ndi zotsekemera, yopanda kalori komanso imakhala ndi ma antioxidants amphamvu omwe amatsimikiziridwa kuti amachepetsa mafuta am'mimba. Phatikizani ndi kapu ya khofi ndipo muchepetsa thupi msanga.
9. Oatmeal + Zipatso
Oatmeal wokhala ndi zipatso ndi njira yabwino kadzutsa kuti muchepetse thupi msanga. Zipatso zimadzaza ndi mankhwala otchedwa polyphenols omwe amathandiza kuchepetsa thupi ndipo amatha kuyimitsa mafuta kuti asapangike. Oatmeal imakhala ndi zotsekemera zosasungunuka zomwe zimapangitsa kuti m'mimba mwanu mukhale nthawi yayitali.
10. Maapulo + Chivwende
Maapulo ndi amodzi mwa zipatso zabwino kwambiri zomwe zimadzaza ndi ma fiber ndikuchepetsa mafuta owoneka bwino. Chivwende chimapanganso mafuta pamoto wonyezimira powongolera ma lipid ndikuchepetsa mafuta. Chakudya chopatsa thanzi ichi chimapanga mchere wokoma, wathanzi kapena chotupitsa cha nthawi iliyonse.
11. Garlic + Nsomba
Mukuphika kapena kuphika nsomba, onjezerani zidutswa zochepa za adyo. Nsomba zimakhala ndi omega-3 fatty acids omwe amachepetsa kutupa ndikuthandizira kumanga minofu yanu. Garlic ndi zonunkhira zabwino kwambiri polimbana ndi mafuta am'mimba. Kukhala ndi chophatikizira chakudyachi kwa milungu 12 kumachepetsa mafuta am'mimba mwanu.
12. Maapulo + Mafuta a Mtedza
Maapulo okhwima ndi odzaza amadzaza ndi michere ndipo ndi imodzi mwazipatso zabwino kwambiri zochepetsera. Kupaka mafuta a chiponde pachidutswa cha maapulo kumathandiza kuti mimba yanu izikhala yokhuta mpaka mutadzadya. Komanso, mafuta a chiponde amakhala ndi resveratrol ndi genistein omwe amathandiza kuchepetsa magwiridwe antchito amtundu wamafuta.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawane ndi anzanu apabanja komanso abale.
