Ngati mumakumbukira pamene munali mwana kapena wachinyamata, mwinamwake mungakumbukire kuti mphamvu ya thupi lanu yochotsa mapaundi owonjezera ndi kutentha ma calories mogwira mtima, inali yochuluka kwambiri kuposa munthu wamkulu. Tikamakula, kagayidwe kathu kamachepa, ndipo ichi ndi chodziwika kwa anthu ambiri. Izi zikachitika, chinthu choyamba chomwe chimakhudzidwa ndikutha kuchepetsa thupi. Zimakhala zovuta kwambiri, osati kungowoneka bwino, komanso kudzimva kukhala wokwanira komanso wathanzi. Njira yosavuta yochitira izi ndi zakudya zomwe mumadya. Tiyeni tiwone chiyani zakudya zochepetsera thupi muyenera kumadya ndi kumwa.
imodzi. Idyani Gawo La Mazira ndi Mkaka Tsiku Lililonse
awiri. Masamba Obiriwira Obiriwira
3. Imwani pa Green Tea
Zinayi. Nyemba ndi nyemba
5. Zakudya Zosiyanasiyana Zomwe Zimadyedwa Pamlungu
6. Ginger Angathandize Kukulitsa Mlingo wa Metabolic
7. Idyani Gawo La Zipatso Tsiku Lililonse
8. Popcorn Amapanga Chotupitsa Chachikulu
9 . FAQs
Idyani Gawo La Mazira ndi Mkaka Tsiku Lililonse
Mazira ndi mkaka ndi awiri mwa magwero oyambirira a mapuloteni athanzi omwe amapezeka mwachilengedwe. Mukhozanso kutembenukira ku nkhuku, Turkey, nsomba, nsomba zam'madzi ndi zina za nyama yowonda kuti mupindule nazo. Kudya mapuloteni ndi chimodzi mwazosavuta njira zochepetsera thupi chifukwa ali ndi mphamvu zambiri. Poyamba, tiyeni timvetsetse TEF kapena Thermic Mmene Chakudya , zomwe zimachitika mukadya. Izi zili choncho chifukwa thupi limagwiritsa ntchito ma calories ake owonjezera pokonza ndi kugaya chakudyachi. Pamagulu onse azakudya, mapuloteni ali ndi TEF yapamwamba kwambiri, yomwe imatha kubweretsa mpaka 30 peresenti, yomwe ili kuwirikiza kakhumi kuposa kuchuluka kwa 3 peresenti yomwe mafuta amapereka.
Mapuloteni ndiwonso njira yodzaza, makamaka magwero a mapuloteni a nyama, kotero izi zimalepheretsa kudya zakudya zopanda thanzi, ndikuwonetsetsa kuti mimba yanu imakhutitsidwa bwino. Mapuloteni ndiwonso chofunikira kwambiri pakumanga minofu, chifukwa chake mukadya zakudya zokhala ndi mapuloteni ambiri, zimathandizira kusintha mafuta kukhala minofu, yomwenso kulimbikitsa metabolism . Chifukwa chake mudzadya pang'ono, kutentha kwambiri, ndikuwonda.
Mtundu wa Pro: Zakudya zokhala ndi mapuloteni ambiri monga mazira ndi nsomba zam'madzi zimathandizira kusintha mafuta kukhala minofu, kukulitsa kagayidwe kachakudya kumathandizira kuchepetsa thupi.
Masamba Obiriwira Obiriwira
Iron ndi gawo lofunikira pakusunga bwino kwa thupi lanu. Pamodzi ndi zinc ndi selenium, zimathandizira kuti chithokomiro chikhale bwino. Ngati chithokomiro cha chithokomiro chasiya kugwira ntchito bwino, zotsatira zake zimakhala ngati kuchepa thupi pang'onopang'ono ndi zotsatira. Masamba obiriwira obiriwira ndi njira yabwino yothetsera vutoli chifukwa amasunga chitsulo chanu. Sipinachi, kale, zonse mitundu ya letesi , ndipo ngakhale mtedza ndi njere zimapereka njira zothetsera vutoli.
Mtundu wa Pro: Idyani masamba obiriwira obiriwira kuti muchepetse thupi powonjezera kugwira ntchito kwa chithokomiro.
Imwani pa Green Tea
Ichi ndi chimodzi mwa zabwino ndi zambiri njira zothandiza kuchepetsa thupi . Ingomwani kapu ya tiyi wobiriwira katatu patsiku! Tiyi wobiriwira ali ndi ma antioxidants ochuluka otchedwa katekisimu ndi ma polyphenols, omwe ndi achilengedwe othandizira metabolism. Mutha kuwotcha ma calories zana patsiku, kapena kupitilira apo, ndi chakumwa chosavuta kupanga ichi. Komabe, onetsetsani kuti simukudya pamimba yopanda kanthu; Ndi bwino kudya mutatha kudya, kusiya kusiyana kwa mphindi 45-60. Ngati tiyi wobiriwira palibe, imwani kutentha kwa chipinda kapena madzi ofunda. Izi amathandiza kuwotcha mafuta , komanso amakudzazani kuti musadye zakudya zosayenera.
Mtundu wa Pro: Kapu ya tiyi wobiriwira amamwa 2-3 pa tsiku angakuthandizeni kutentha zopatsa mphamvu zana!
Nyemba ndi nyemba
Nyemba ndi nyemba, makamaka ngati ndinu wamasamba kapena osadya zamasamba, ndi gwero labwino kwambiri la zomanga thupi , ndikupereka phindu lofanana ndi mapuloteni a nyama. Kuonjezera apo, zinthu zimenezi zili ndi ubwino wokhala ndi ulusi wochuluka, womwe ndi wofunika kwambiri m’kugaya chakudya, kuchititsa kuti ziwalo zogayitsa m’mimba zizigwira ntchito bwino ndipo potero zimathandiza kuti chakudya chiwonongeke. Izi ndi ogwira kuwonda . Mbeu za nyemba zimakhala ndi amino acid yotchedwa arginine, yomwe imathandiza thupi kuwotcha carbs ndi mafuta ambiri kusiyana ndi zina.
Mtundu wa Pro: Nyemba ndi nyemba zimakhala ndi fiber ndi amino acid, zomwe zimathandiza kuchepetsa thupi.
Zakudya Zosiyanasiyana Zomwe Zimadyedwa Pamlungu
Kudya phala la mphonda kuli ndi kuwonda phindu . Phokoso lowawa ali ndi chitsulo, magnesium, mavitamini, fiber, potaziyamu ndi antioxidants. Ndi otsika kalori, bwino kuyeretsa chiwindi ndi zina m`mimba ziwalo boosts kagayidwe ndi kumathandiza kuwonda. Gourde ya botolo imakhala ndi madzi ambiri, kuwapangitsa kukhala masamba opepuka, opatsa hydrate, kuchiza matenda am'mimba, kumathandizira kuwonda ndikubwezeretsanso madzi otayika ndi ma electrolyte. Ridge gourd amayenera kudyedwa kamodzi pa sabata pazakudya zopatsa thanzi, zokhala ndi vitamini C, zolimbitsa thupi komanso kuchepetsa kutupa mkati mwa thupi, chifukwa cha thanzi la m'matumbo ndi kuchepa thupi. Gourde wosongoka ndi gwero labwino lazakudya zovuta, popanda kulakwa komwe kumakhudzana ndi kudya kwa carb.
Mtundu wa Pro: Idyani zosiyanasiyana gourdes mbadwa kuti phindu kuwonda.
Ginger Angathandize Kukulitsa Mlingo wa Metabolic
Ginger nthawi zambiri imadziwika kuti zonunkhira zamatsenga, zomwe zimagwiritsidwa ntchito zaka zambiri zochepetsera thupi . Amadzaza ndi mavitamini A, C ndi E, omwe onjezerani chitetezo chokwanira , amawonjezera madzi m'thupi ndipo ali ndi antioxidant. Lilinso ndi mchere osiyanasiyana monga potaziyamu, mkuwa, magnesium ndi zina zotero. Ginger ndi abwino kulimbikitsa kagayidwe, kukonza thanzi la m'matumbo komanso kuchepetsa kutupa m'matumbo, komanso kupititsa patsogolo magwiridwe antchito am'mimba, motero kumachepetsa thupi. Ikhoza kudyedwa mu tiyi, soups, broths, monga zonunkhira pophika, komanso monga madzi a ginger - zomwe sizili kanthu koma ginger wophika bwino m'madzi.
Mtundu wa Pro: Ginger ndi zokometsera zabwino zochepetsera thupi akamadya tiyi, soups ndi broths.
Idyani Gawo La Zipatso Tsiku Lililonse
Zipatso zimapanga zakudya zazikulu zochepetsera thupi makamaka chifukwa ali olemera mu ellagic acid. Phytonutrient iyi imachotsa ma free radicals m'thupi ndikuchotsa poizoni kwathunthu. Zimalepheretsa kutupa ndikuletsa collagen kuti isawonongeke mofulumira. Ndizothandiza kwambiri pakuchepetsa thupi komanso kukulitsa metabolism yathupi. Idyani mtanda wa zipatso zopindulitsa - sitiroberi, mabulosi akuda, raspberries, cranberries ndi zina zotero ndi njira zabwino zopezera izi phytonutrient muzakudya zanu . Kupatula zipatso ndi zipatso, mtedza monga ma pecans ndi walnuts, komanso mitundu ina ya bowa ndizoyenera kudya kuti zitheke.
Mtundu wa Pro: Kudya zipatso ndi njira yabwino yochepetsera thupi, chifukwa cha ellagic acid.
Popcorn Amapanga Chotupitsa Chachikulu
Ma popcorn opangidwa ndi mpweya Chomera chimakhala ndi zopatsa mphamvu za 30 pa avareji iliyonse (osawonjezera batala, zokometsera, zokometsera ndi zokometsera!). Osati zokhazo, ma popcorn ali ndi ma polyphenols, mtundu wa antioxidant womwe ungachepetse kutupa. Ithanso kusunga thanzi lanu lamatumbo bwino, imakhala ndi chitsulo chochulukirapo, ndipo ndi tirigu wosakonzedwa, mosiyana ndi mbewu zoyengedwa pamsika, ndi abwino kuwonda . Komabe, ilinso ndi zakudya zochepa, kotero muyenerabe kupeza zanu kudya kuchokera ku zipatso , masamba, mkaka, nyama yowonda, mtedza ndi njere.
Mtundu wa Pro: Idyani popcorn pang'onopang'ono, chifukwa ndi chotupitsa chomwe chimathandiza kuchepetsa thupi.
FAQs
Q. Ndipewe chiyani?
KWA. Zambiri mwa izi ndi nzeru! Zakudya zomwe muyenera kuzipewa kuti muchepetse kunenepa mwachiwonekere zimaphatikizapo zakudya zopatsa thanzi komanso zamafuta ambiri - zotsekemera zokhala ndi shuga ndi maswiti ashuga, zakudya zokazinga kwambiri, mowa, zakudya zophatikizika, zakudya zamafuta ambiri. mafuta a trans , tirigu woyengedwa, kudya nyama yofiira kwambiri, kumwa mchere wambiri ndi zina zotero.
Q. Ngati nditsatira zakudya zopatsa thanzi, kodi ndiyenera kuchita masewera olimbitsa thupi?
KWA. Kuchita masewera olimbitsa thupi ndikofunikira kwambiri kuti thupi liziyenda bwino komanso kuchepetsa thupi. Cardio imawotcha mafuta ochulukirapo, pomwe kukula kwa minofu ndikofunikira - popeza minofu imathandizira metabolism kuposa mafuta. Choncho kusakaniza maphunziro olemera , yoga ndi Pilates ndi zina mwazomwe mungachite kuti mukhalebe ochita masewera olimbitsa thupi.
Q. Kodi kusowa tulo kumakhudza bwanji kuwonda?
KWA. Pamene simukutero kugona mokwanira , kagayidwe kachakudya kamachepa chifukwa amafunika kusunga mphamvu zochulukirapo mukadzuka! Izi zimabweretsanso kutulutsidwa kwa cortisol, mahomoni omwe amawonjezera kupsinjika, komanso kuchuluka kwamafuta m'thupi. Choncho kuwonda kumakhala kovuta!
