Zakudya 12 Zabwino Zomwe Zimakuthandizani Kutentha Mafuta

Zamkati

• 1. Nsomba Zamchere
• 2. Mafuta a MCT
• 3. Khofi
• 4. Mazira
• 5. Mafuta a Kokonati
• 6. Tiyi Wobiriwira
• 7. Mapuloteni a Whey
• 8. Vinyo woŵaŵa wa Apple Cider
• 9. Tsabola wa tsabola
• 10. Tiyi wa Oolong
• 11. Yoghurt Yachi Greek Yogurt
• 12. Mafuta a Azitona
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kulimbikitsa kuchuluka kwa kagayidwe kanu kungakuthandizeni kutaya mafuta m'thupi.

Komabe, zowonjezera zowonjezera "mafuta" pamsika ndizosatetezeka, sizigwira ntchito kapena zonse ziwiri.

Mwamwayi, zakudya zingapo zakumwa ndi zakumwa zawonetsedwa kuti zikuwonjezera kagayidwe kanu ndikulimbikitsa kutayika kwamafuta.

Nazi zakudya 12 zathanzi zomwe zimakuthandizani kuwotcha mafuta.

1. Nsomba Zamchere

Nsomba zamafuta ndizokoma komanso zabwino kwa inu.

Salmon, hering'i, sardini, mackerel ndi nsomba zina zamafuta zimakhala ndi omega-3 fatty acids, omwe awonetsedwa kuti amachepetsa kutupa ndikuchepetsa chiopsezo cha matenda amtima (,,).

Kuphatikiza apo, omega-3 fatty acids angakuthandizeni kutaya mafuta amthupi.

Pakafukufuku wa milungu isanu ndi umodzi mwa akulu 44, omwe adatenga zowonjezera mafuta a nsomba adataya mafuta pafupifupi 1,1 kilogalamu (0.5 kilogalamu) ndipo adakumana ndi kutsikira kwa cortisol, mahomoni opsinjika omwe amakhudzana ndi kusungira mafuta (4).

Komanso, nsomba ndi gwero labwino kwambiri la mapuloteni apamwamba. Kugaya mapuloteni kumabweretsa kukhutira kwambiri ndikuwonjezera kagayidwe kachakudya kwambiri kuposa kukumba mafuta kapena ma carbs ().

Kuti mulimbikitse kuchepa kwamafuta ndikuteteza thanzi la mtima, onjezerani mafuta osachepera ma ola 3.5 (100 magalamu) azakudya zamafuta osachepera kawiri pa sabata.

Chidule:

Nsomba zamafuta zimakhala ndi omega-3 fatty acids omwe amalimbikitsa kutayika kwa mafuta. Nsomba zimakhalanso ndi mapuloteni ambiri, omwe amakuthandizani kuti mukhale okhutira komanso amalimbikitsa kagayidwe kake kagayidwe kake.

2. Mafuta a MCT

Mafuta a MCT amapangidwa potulutsa ma MCT kuchokera ku coconut kapena mafuta amanjedza. Imapezeka pa intaneti komanso m'malo ogulitsira achilengedwe.

MCT imayimira triglycerides yamaunyolo apakati, omwe ndi mtundu wamafuta omwe amasakanikirana mosiyana ndi mafuta amtundu wautali omwe amapezeka muzakudya zambiri.

Chifukwa cha kutalika kwake, ma MCT amatengeka msanga ndi thupi ndikupita molunjika ku chiwindi, komwe amatha kugwiritsidwa ntchito ngati mphamvu kapena kusandulika ma ketoni kuti azigwiritsa ntchito ngati mafuta.

Ma triglycerides apakatikati awonetsedwa kuti akuwonjezera kuchuluka kwama metabolic m'maphunziro angapo (,).

Kafukufuku m'modzi mwa amuna asanu ndi atatu athanzi adapeza kuwonjezera supuni 1-2 (ma 15-30 magalamu) a MCT patsiku kuzakudya zomwe amuna amakonda zimawonjezera kuchuluka kwa kagayidwe kachakudya ndi 5% munthawi ya maola 24, kutanthauza kuti adawotcha ma calories owonjezera 120 patsiku ().

Kuphatikiza apo, ma MCT atha kuchepetsa njala ndikulimbikitsa kusungika kwabwino kwa minofu pakuchepetsa (,,).

Kusintha mafuta ena mu zakudya zanu ndi supuni 2 zamafuta a MCT patsiku kumathandizira kutentha kwamafuta.

Komabe, ndibwino kuyamba ndi supuni 1 tsiku ndi tsiku ndikuwonjezera mlingo pang'onopang'ono kuti muchepetse zovuta zomwe zingachitike m'mimba monga cramping, nseru ndi kutsegula m'mimba.

Gulani mafuta a MCT pa intaneti.

Chidule: Ma MCT amatengeka mwachangu kuti agwiritsidwe ntchito mwachangu ngati gwero lamagetsi. Mafuta a MCT atha kukulitsa kuyaka kwamafuta, kuchepetsa njala komanso kuteteza minofu pakuchepetsa.

3. Khofi

Khofi ndi chimodzi mwa zakumwa zotchuka kwambiri padziko lonse lapansi.

Ndimagulitsidwe abwino a caffeine, omwe amatha kupititsa patsogolo malingaliro ndikusintha magwiridwe antchito am'maganizo ndi thupi (12).

Komanso, imatha kukuthandizani kuwotcha mafuta.

Pakafukufuku wocheperako kuphatikiza anthu asanu ndi anayi, omwe adamwa tiyi kapena khofi ola limodzi musanachite masewera olimbitsa thupi adawotcha mafuta owirikiza kawiri ndipo adatha kugwiritsa ntchito 17% yayitali kuposa gulu lomwe silinali la khofi ().

Kafukufuku wasonyeza kuti caffeine imakulitsa kuchuluka kwa kagayidwe kake ndi chidwi cha 3-13%, kutengera kuchuluka komwe kumadya komanso kuyankha kwamunthu aliyense (14,,,).

Pakafukufuku wina, anthu adatenga 100 mg ya caffeine maola awiri aliwonse kwa maola 12. Akuluakulu otsamira amawotcha ma calories owonjezera 150 ndipo achikulire omwe anali onenepa kwambiri amawotcha mafuta owonjezera 79 munthawi yophunzira ().

Kuti mupeze mafuta owonjezera a caffeine popanda zovuta zina, monga kuda nkhawa kapena kusowa tulo, cholinga cha 100-400 mg patsiku. Iyi ndi ndalama yomwe imapezeka mu makapu pafupifupi 1 mpaka 4 a khofi, kutengera mphamvu yake.

Chidule:

Khofi ili ndi caffeine, yomwe yawonetsedwa kuti imathandizira magwiridwe antchito am'maganizo ndi thupi, kuwonjezera pakulimbitsa kagayidwe kake.

4. Mazira

Mazira ndi mphamvu yopatsa thanzi.

Ngakhale mazira a dzira ankapewa chifukwa cha kuchuluka kwa mafuta m'thupi, mazira athunthu awonetsedwa kuti athandize kuteteza thanzi la mtima mwa omwe ali pachiwopsezo chodwala (,).

Kuphatikiza apo, mazira amapha chakudya chochepetsa thupi.

Kafukufuku akuwonetsa kuti chakudya cham'mawa chodyera m'mazira chimachepetsa njala ndikulimbikitsa kukhuta kwa maola angapo mwa anthu onenepa kwambiri komanso onenepa kwambiri (,).

Pakafukufuku wamasabata asanu ndi atatu mwa amuna 21, omwe adadya mazira atatu pachakudya cham'mawa adadya ma calories ochepa 400 patsiku ndipo adachepetsa 16% yamafuta amthupi, poyerekeza ndi gulu lomwe lidadya bagel kadzutsa ().

Mazira nawonso ndi gwero lalikulu la mapuloteni apamwamba, omwe amachulukitsa kuchuluka kwa kagayidwe kachakudya pafupifupi 20-35% kwa maola angapo mutadya, kutengera maphunziro angapo ().

M'malo mwake, chimodzi mwazifukwa zomwe mazira amadzazidwa kwambiri mwina ndi chifukwa chakukulitsa kuyaka kwa kalori komwe kumachitika panthawi yopukusa mapuloteni ().

Kudya mazira atatu kangapo pamlungu kungakuthandizeni kuwotcha mafuta ndikukhalabe okhuta komanso okhutira.

Chidule:

Mazira ndi chakudya chokhala ndi mapuloteni ambiri chomwe chingathandize kuchepetsa njala, kuwonjezera kukhuta, kulimbikitsa mafuta kutentha komanso kuteteza thanzi la mtima.

5. Mafuta a Kokonati

Mafuta a kokonati amadzaza ndi maubwino azaumoyo.

Kuwonjezera mafuta a kokonati pa zakudya zanu kumawoneka kuti kumawonjezera cholesterol "chabwino" cha HDL ndikuchepetsa ma triglycerides anu, kuwonjezera pakuthandizani kuti muchepetse thupi (,).

Kafukufuku wina, amuna onenepa kwambiri omwe amawonjezera supuni 2 zamafuta a kokonati patsiku pazakudya zawo zachizolowezi adataya pafupifupi masentimita 2.5 kuchokera m'chiuno osasinthanso zakudya zina kapena kuwonjezera masewera olimbitsa thupi ().

Mafuta amafuta a kokonati makamaka ndi a MCT, omwe amadziwika kuti ndi omwe amaletsa kudya komanso amawotcha mafuta (,).

Komabe, kafukufuku wina akusonyeza kuti kuchepa mphamvu kwa kagayidwe kake kamatha kuchepa pakapita nthawi (,).

Mosiyana ndi mafuta ambiri, mafuta a kokonati amakhalabe osasunthika kutentha, ndikupangitsa kuti ikhale yabwino kuphika kotentha kwambiri.

Kudya mpaka supuni 2 zamafuta a kokonati tsiku lililonse zitha kuthandizira kukulitsa mafuta. Onetsetsani kuti muyambe ndi supuni ya tiyi kapena pang'ono ndi pang'ono ndikuchulukitsa kuchuluka kuti mupewe zovuta zilizonse m'mimba.

Gulani mafuta a kokonati pa intaneti.

Chidule: Mafuta a kokonati ali ndi ma MCT ambiri, omwe atha kukulitsa kagayidwe kanu, kuchepetsa chidwi chanu, kulimbikitsa kutayika kwamafuta ndikuchepetsa ziwopsezo zamatenda amtima.

6. Tiyi Wobiriwira

Tiyi wobiriwira ndi chisankho chabwino kwambiri chakumwa chakumwa chabwino.

Kafukufuku akuwonetsa kuti zitha kuthandiza kuchepetsa chiwopsezo cha matenda amtima ndikudzitchinjiriza ku mitundu ina ya khansa (,).

Kuphatikiza pakupereka tiyi kapena khofi wambiri, tiyi wobiriwira ndi gwero labwino kwambiri la epigallocatechin gallate (EGCG), antioxidant yomwe imalimbikitsa kuyaka mafuta komanso kutayika kwa mafuta am'mimba (, 34, 35, 36).

Pakafukufuku wa amuna 12 athanzi, mafuta oyaka moto pa njinga adakwera ndi 17% mwa iwo omwe adatenga tiyi wobiriwira, poyerekeza ndi omwe adatenga placebo ().

Mbali inayi, kafukufuku wina apeza kuti tiyi wobiriwira kapena tiyi wobiriwira alibe mphamvu pakuchepa kwa thupi kapena kuwonda (,).

Popeza kusiyana kwa zotsatira zamaphunziro, zotsatira za tiyi wobiriwira mwina zimasiyanasiyana malinga ndi kuchuluka kwa anthu omwe amadya.

Kumwa makapu anayi a tiyi wobiriwira tsiku lililonse kumatha kukhala ndi maubwino angapo azaumoyo, kuphatikiza zomwe zingakulitse kuchuluka kwama calories omwe mumawotcha.

Gulani tiyi wobiriwira pa intaneti.

Chidule: Tiyi wobiriwira amakhala ndi caffeine ndi EGCG, zonsezi zomwe zingalimbikitse kagayidwe kake, zimalimbikitsa kutaya thupi, kuteteza thanzi la mtima ndikuchepetsa chiopsezo cha khansa.

7. Mapuloteni a Whey

Mapuloteni a Whey ndiabwino kwambiri.

Zakhala zikuwonetsedwa kuti zimalimbikitsa kukula kwa minofu mukamayanjana ndi masewera olimbitsa thupi ndipo zitha kuthandiza kusungunula minofu pakuchepetsa thupi (,).

Kuphatikiza apo, ma whey protein amawoneka kuti ndi othandiza kwambiri pakuchepetsa chilakolako kuposa zina zama protein.

Izi ndichifukwa choti zimalimbikitsa kutulutsa "mahomoni okwanira," monga PYY ndi GLP-1, mokulira (,).

Kafukufuku wina anali ndi amuna 22 omwe amamwa zakumwa zosiyanasiyana zamapuloteni masiku anayi osiyana. Adakumana ndi njala yocheperako ndipo adadya ma calories ochepa pa chakudya chotsatira atamwa Whey protein chakumwa, poyerekeza ndi zakumwa zina zamapuloteni ().

Kuphatikiza apo, ma Whey amawoneka kuti amalimbikitsa kuyaka mafuta ndikulimbikitsa kuchepa kwa anthu owonda komanso omwe onenepa kwambiri kapena onenepa kwambiri).

Pakafukufuku umodzi wa akuluakulu a 23 athanzi, chakudya chama protein chomwe chimapezeka ndi Whey chinapezeka kuti chimawonjezera kuchuluka kwa kagayidwe kake ndi mafuta oyaka kuposa ma casinin kapena chakudya cha protein ().

Whey protein shake ndi chakudya chofulumira kapena chotupitsa chomwe chimalimbikitsa kutayika kwamafuta ndipo chitha kuthandiza kukonza thupi lanu.

Gulani whey mapuloteni pa intaneti.

Chidule: Mapuloteni a Whey amawoneka kuti amachulukitsa kukula kwa minofu, amachepetsa njala, amachulukitsa kukhuta ndikulimbikitsa kagayidwe kabwino kwambiri kuposa magwero ena a protein.

8. Vinyo woŵaŵa wa Apple Cider

Apple cider viniga ndi mankhwala akale omwe ali ndi maumboni okhudzana ndi thanzi.

Amadziwika kuti amachepetsa chilakolako ndikuchepetsa shuga m'magazi ndi insulin mwa anthu omwe ali ndi matenda ashuga (,).

Kuphatikiza apo, gawo lalikulu la viniga, asidi wa asidi, wapezeka kuti amawonjezera kuyaka kwamafuta ndikuchepetsa kusungira mafuta m'mimba m'maphunziro angapo azinyama (,,).

Ngakhale kuti palibe kafukufuku wambiri wokhudzana ndi viniga wokhudzidwa kwa mafuta mwa anthu, zotsatira za kafukufuku wina ndizolimbikitsa kwambiri.

Pakafukufukuyu, amuna onenepa okwanira 144 omwe amawonjezera supuni 2 za viniga pazakudya zawo tsiku lililonse kwa masabata 12 adataya mapaundi 3.7 (1.7 kilograms) ndikuchepetsa 0.9% yamafuta amthupi ().

Kuphatikiza viniga wa apulo cider pazakudya zanu kungakuthandizeni kutaya mafuta amthupi. Yambani ndi supuni 1 patsiku yochepetsedwa m'madzi ndipo pang'onopang'ono gwirani mpaka supuni 1-2 patsiku kuti muchepetse vuto la m'mimba.

Gulani apulo cider viniga pa intaneti.

Chidule: Vinyo wosasa wa Apple cider atha kuthandizira kuthetsa chilakolako chofuna kudya, kulimbikitsa kutaya mafuta m'mimba ndikuchepetsa shuga m'magazi komanso insulin.

9. Tsabola wa tsabola

Tsabola wa tsabola amachita zambiri kuposa kuwonjezera kutentha pazakudya zanu.

Ma antioxidants awo amphamvu amatha kuchepetsa kutupa ndikuthandizira kuteteza maselo anu kuti asawonongeke ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti antioxidant m'matsabola otchedwa capsaicin atha kukuthandizani kuti mukhale ndi thanzi labwino.

Imachita izi polimbikitsa kukhuta ndikupewa kudya mopitirira muyeso ().

Kuphatikiza apo, mankhwalawa amathanso kukuthandizani kuwotcha mafuta owonjezera mafuta ndi kutaya mafuta amthupi (,).

Pakafukufuku wa achikulire athanzi a 19, pomwe kalori idaletsedwa ndi 20%, capsaicin idapezeka kuti ikuchepetsa kuchepa kwa kagayidwe kamene kamapezeka chifukwa chotsika kwa kalori ().

Kuwunikanso kwakukulu kwamaphunziro 20 kunatsimikizira kuti kumwa capsaicin kumathandiza kuchepetsa njala ndipo kumatha kuwonjezera kuchuluka kwama calories omwe mumawotcha pafupifupi 50 calories patsiku ().

Ganizirani kudya tsabola kapena kugwiritsa ntchito tsabola wa cayenne wothira zonunkhiritsa zakudya zanu kangapo pamlungu.

Chidule:

Mankhwala mu tsabola wa cayenne apezeka kuti amachepetsa kutupa, amathandizira kuchepetsa njala ndikulimbikitsa kuchuluka kwa kagayidwe kake.

10. Tiyi wa Oolong

Tiyi wa Oolong ndi chimodzi mwa zakumwa zabwino kwambiri zomwe mungamwe.

Ngakhale imalandira atolankhani ocheperako kuposa tiyi wobiriwira, imapindulanso chimodzimodzi, chifukwa cha zomwe zili ndi caffeine ndi makatekini.

Kuwunikanso kwamaphunziro angapo kunapezeka kuti kuphatikiza kwa katekini ndi tiyi kapena khofi mu tiyi kumawonjezera kalori woyaka ndi ma calories 102 patsiku, pafupifupi ().

Kafukufuku wocheperako mwa abambo ndi amai akuwonetsa kuti kumwa tiyi wa oolong kumawonjezera kuchuluka kwa kagayidwe kake ndikulimbikitsa kuwonda. Kuphatikiza apo, kafukufuku wina adapeza kuti tiyi wa oolong adachulukitsa kalori yoyaka kawiri kuposa momwe tiyi wobiriwira adachita (,,).

Kumwa makapu angapo a tiyi wobiriwira, tiyi wa oolong kapena kuphatikiza awiriwo pafupipafupi kumalimbikitsa kutayika kwa mafuta ndikupereka zina zothandiza pathanzi.

Gulani tiyi wa oolong pa intaneti.

Chidule: Tiyi wa Oolong amakhala ndi caffeine ndi katekini, zonsezi zomwe zapezeka kuti zimawonjezera kagayidwe kachakudya ndikulimbikitsa kuwonongeka kwa mafuta.

11. Yoghurt Yachi Greek Yogurt

Yogurt yachi Greek yamafuta ambiri imakhala yopatsa thanzi kwambiri.

Choyamba, ndi gwero labwino kwambiri la mapuloteni, potaziyamu ndi calcium.

Kafukufuku akuwonetsa kuti zopangidwa ndi mkaka wokhala ndi mapuloteni ambiri zimathandizira kutayika kwa mafuta, kuteteza minofu panthawi yochepetsa komanso kukuthandizani kuti mukhale okwanira komanso okhutira (,).

Komanso yogurt yomwe ili ndi maantibiotiki imatha kuthandiza kuti m'matumbo mwanu mukhale thanzi ndipo imatha kuchepetsa zizindikilo zamatumbo, monga kudzimbidwa ndi kutupira ().

Yogurt yachi Greek yodzaza ndi mafuta imakhalanso ndi conjugated linoleic acid, yomwe imawoneka kuti imalimbikitsa kuwonda ndi kuwotcha mafuta kwa anthu onenepa kwambiri komanso onenepa, malinga ndi kafukufuku yemwe akuphatikizanso kuwunika kwakukulu kwamaphunziro 18 (,,,).

Kudya yoghurt yachi Greek pafupipafupi kumatha kukhala ndi maubwino angapo azaumoyo. Koma onetsetsani kuti mwasankha yogurt yodzaza ndi mafuta onse, popeza mkaka wopanda mafuta komanso mafuta ochepa alibe mafuta a conjugated linoleic acid.

Chidule:

Yogurt yachi Greek yodzaza ndi mafuta imatha kukulitsa kuyaka kwamafuta, kuchepetsa kudya, kuteteza minofu pakuchepetsa komanso kukonza thanzi lamatumbo.

12. Mafuta a Azitona

Mafuta a azitona ndi amodzi mwamafuta abwino kwambiri padziko lapansi.

Mafuta a azitona awonetsedwa kuti amachepetsa ma triglycerides, amachulukitsa cholesterol ya HDL ndikulimbikitsa kutulutsa kwa GLP-1, imodzi mw mahomoni omwe amakuthandizani kukhala okhutira ().

Komanso, kafukufuku wina wasonyeza kuti mafuta a azitona amatha kupititsa patsogolo kagayidwe kake ndikulimbikitsa kuwonongeka kwa mafuta (,,).

Pakafukufuku kakang'ono mwa azimayi 12 omwe atha msinkhu kutha msinkhu omwe ali ndi kunenepa kwambiri m'mimba, kudya mafuta owonjezera a maolivi ngati gawo la chakudya kudakulitsanso kuchuluka kwama calories omwe azimayiwo adawotcha kwa maola angapo ().

Kuti muphatikize mafuta azakudya tsiku lililonse, perekani supuni zingapo pa saladi wanu kapena onjezerani chakudya chophika.

Chidule:

Mafuta a azitona amawoneka kuti amachepetsa chiwopsezo cha matenda amtima, amalimbikitsa kukhutira ndikulimbikitsa kagayidwe kake.

Mfundo Yofunika Kwambiri

Ngakhale zomwe opanga ena owonjezera anganene, palibe "mapiritsi amatsenga" otetezeka omwe angakuthandizeni kuwotcha ma calorie owonjezera mazana patsiku.

Komabe, zakudya zingapo ndi zakumwa zingapo zimatha kukulitsa kuchuluka kwa kagayidwe kanu, kuwonjezera pakupereka zabwino zina zathanzi.

Kuphatikiza zingapo mwazakudya zanu za tsiku ndi tsiku zitha kukhala ndi zovuta zomwe pamapeto pake zimayambitsa kuchepa kwamafuta ndikukhala ndi thanzi labwino.