Njira 16 Zochepera Mapaundi 15 ndi Tiyi

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Ngati mukufuna kugwiritsa ntchito ndalama zambiri, nthawi yochuluka, ndi khama lalikulu, ndikhoza kulangiza gulu lonse la mapulani osiyanasiyana ochepetsa thupi. Koma ngati mukufuna kuchotsa mafuta am'mimba mwachangu, motsika mtengo, komanso mosavuta, ndimangodziwa imodzi: Tiyi.

Ndinazindikira koyamba mphamvu za tiyi zochepetsa thupi pamene amayi anga, omwe anali ndi matenda oopsa a shuga, anandipempha kuti ndiwathandize kupanga chotsukira tiyi. Monga namwino wakale ku Korea, ankadziwa kale mphamvu ya chakumwa chopulumutsa moyo chimenechi. Zachidziwikire, ndi pulani yomwe iye ndi ine tidapangira limodzi, adatsitsa mapaundi 9 modabwitsa sabata limodzi, ndikumulamulira shuga m'magazi.

Kuyambira pamenepo, ndasintha pulogalamuyo kukhala buku labwino kwambiri, Tiyi Wamasiku asanu Ndi Awiri Otsuka. Ndipo ngakhale ikufotokoza njira yosavuta komanso yothandiza yochotsera mafuta am'mimba mwachangu, simuyenera kutsatira ndendende. Nawa ena mwa ma hacks othandiza kwambiri omwe mungagwiritse ntchito mukakhala okonzeka kuonda-mukamveka mluzu.

1. Yang'anani pa Tiyi Wobiriwira

Tiyi aliyense ali ndi mphamvu yake yochepetsera kunenepa, koma ngati bwato lanu likumira ndipo mutha kungotola phukusi limodzi la tiyi musanasambire pachilumba chopanda anthu, chikhaleni tiyi wobiriwira. Tiyi wobiriwira ndiye achifwamba omwe amatenga loko wamafuta anu wamafuta ndikuwachotsa, ngakhale sitipanga zakudya zabwino kwambiri. Ofufuza aku China adapeza kuti tiyi wobiriwira amachepetsa kwambiri kuchuluka kwa triglyceride (mafuta omwe amapezeka m'magazi) ndi mafuta am'mimba mwa anthu omwe amadya zakudya zamafuta.

2. Chipangitseni Kukhala Chakumwa Chanu Mukamaliza Kulimbitsa Thupi

Asayansi aku Brazil adapeza kuti omwe adamwa makapu atatu a chakumwacho tsiku lililonse kwa sabata anali ndi zolembera zochepa za kuwonongeka kwa ma cell chifukwa chokana kuchita masewera olimbitsa thupi. Izi zikutanthauza kuti tiyi wobiriwira amathanso kukuthandizani kuti muchiritse msanga mukamaliza masewera olimbitsa thupi. Kafukufuku wina, omwe adatenga nawo gawo limodzi tsiku lililonse la makapu anayi kapena asanu a tiyi wobiriwira tsiku lililonse ndi mphindi 25 zolimbitsa thupi kwa milungu 12 adataya mapaundi ena awiri kuposa omwe samamwa tiyi.

3. Sinthani kupita ku Matcha

Kuchuluka kwa EGCG-chopatsa thanzi kwambiri chomwe chimapezeka mu tiyi wobiriwira-chikhoza kukhala chochulukirapo nthawi 137 mu tiyi ya matcha. EGCG imatha kukulitsa nthawi yomweyo lipolysis (kuwonongeka kwamafuta) ndikuletsa adipogenesis (kapangidwe ka maselo amafuta atsopano). Kafukufuku wina anapeza kuti amuna omwe amamwa tiyi wobiriwira wokhala ndi mamiligalamu 136 a EGCG-zomwe mungapeze mu 4-gram imodzi yotumikira matcha-kutaya kawiri kulemera kuposa gulu la placebo ndi kuwirikiza kanayi mafuta am'mimba nthawi yonseyi. miyezi itatu. (Zambiri: Njira 20 za Genius Zogwiritsa Ntchito Matcha.)

4. Premasewera Ndi Tiyi

Musanapite kukadya, dzikani kapu ya tiyi wobiriwira. Zomwe zimagwiritsidwa ntchito mu tiyi wobiriwira, EGCG, zimathandizira kuchuluka kwa cholecystokinin, kapena CCK, hormone yothana ndi njala. Pakafukufuku waku Sweden yemwe adawona momwe tiyi wobiriwira amakhudzira njala, ofufuza adagawa ophunzira m'magulu awiri: Gulu limodzi limamwa madzi ndi chakudya chawo ndipo gulu lina linamwa tiyi wobiriwira. Osangomwa tiyi sikuti amangoti sankafuna kudya zakudya zomwe amakonda (ngakhale patatha maola awiri atamwa mowa), adapeza kuti zakudyazo sizimakhutiritsa kwenikweni.

5. Drink TeUfulu Usanagone

Mwinamwake mukudziwa kale kuti tiyi ya chamomile imatha kuthandizira kugona (palinso mtundu wotchedwa Sleepy Time). Koma sayansi ikuwonetsa kuti tiyi amagwiradi ntchito pamlingo wa mahomoni kuti achepetse agita yathu ndikubweretsa mtendere ndi kugona. Kafukufuku wapeza kuti tiyi wa zitsamba monga valerian ndi hops ali ndi mankhwala omwe amatha kuchepetsa kuchuluka kwa mahomoni opsinjika maganizo m'matupi athu, kubweretsa tulo-ndi kuchepetsa mphamvu ya thupi kusunga mafuta!

6. Ndipo Imwani Pomwe Mukadzuka

Phunziro mu International Journal of Molecular Science adapeza kuti kusala kudya usiku umodzi, kutsatiridwa ndi kumwa tiyi wobiriwira (osachepera mphindi 30 musanadye chakudya choyamba tsikulo), kuloledwa kuyamwa bwino kwa EGCG, michere yamagetsi yamtiyi wobiriwira.

7. Imwani Wofiira Mukamawona Ofiira

Tiyi wofiira, yemwenso amadziwika kuti rooibos, ndi chisankho chabwino mukamalimbana ndi kupsinjika masana. Chomwe chimapangitsa rooibos kukhala yabwino kutsitsimutsa malingaliro anu ndi flavanoid yapadera yotchedwa Aspalathin. Kafukufuku akuwonetsa kuti mankhwalawa amatha kuchepetsa mahomoni opsinjika omwe amayambitsa njala ndi kusungirako mafuta ndipo amalumikizidwa ndi matenda oopsa, metabolic syndrome, matenda amtima, kukana insulini komanso mtundu wa 2 shuga.

8. Kumanani ndi Bwenzi la Tiyi

Kafukufuku watsopano m'magazini Ma Hormoni ndi Makhalidwe adapeza kuti iwo omwe amasungulumwa amakhala ndi magawo ozungulira a mahomoni oyambitsa kudya atadya, kuwapangitsa kumva kuti ali ndi njala posachedwa. Pakapita nthawi, anthu omwe amakhala osungulumwa amangodya zopatsa mphamvu zambiri kuposa omwe ali ndi malo ochezera amphamvu.

9. Isungeni Mumdima

Zosakaniza mu tiyi ndizosakhazikika pansi pa kuwala kwa dzuwa. Sungani tiyi pamalo amdima, owuma. Kusunga tiyi m'matumba osindikizidwa m'malo ozizira, amdima kumathandizira kukulitsa mashelufu. Mukamamwa tiyi wa iced, imakhala yabwino kwa masiku pafupifupi 4, bola ngati muisunga m'firiji.

10. Pangani Chovala Chaumoyo

Kuti muwonjezere mphamvu ya katekini wa tiyi wobiriwira pamwamba, matumba amphika a tiyi m'mafuta (kapena magaliga) kuti apange mavalidwe abwino a saladi. Kafukufuku mu Zakudya Zabwino anapeza kuti amene amadya mafuta a monounsaturated pa nkhomaliro ananena kuti 40 peresenti anachepetsa chikhumbo cha kudya kwa maola angapo pambuyo pake.

11. Aphatikize Ndi Smoothie

Ma tiyi obiriwira kapena oyera amapanga maziko abwino a smoothies. Pakafukufuku woperekedwa ku bungwe la North American Association of the Study of Obesity, ofufuza adapeza kuti kumwa pafupipafupi zakudya zopatsa thanzi m'malo mwa chakudya kumawonjezera mwayi wamunthu wochepa thupi ndikusunga nthawi yayitali kuposa chaka. (Zogwirizana: Onani izi 14 Super Smoothie Boosters.)

12. Kuponyera Mbewu Zina za Chia

Zakudya zazing'ono zakuda izi zimakhala ndi fiber, mapuloteni ndipo, chofunika kwambiri, omega-3 fatty acids. Gwirizanitsani njere za chia ndi tiyi wobiriwira mu smoothie kuti muwonjezere mphamvu zowotcha mafuta a tiyi. Malinga ndi kafukufuku wowunika mu International Journal of Molecular Science, omega-3 polyunsaturated fatty acids angalimbikitse osati bioavailability wa EGCG, komanso mphamvu yake.

13. Kuphika Oatmeal Anu Mmenemo

Bwanji osapatsa mphamvu mpunga, quinoa ngakhale oatmeal ndi mafuta oyaka m'mimba a tiyi wobiriwira? Mangani matumba anayi obiriwira pa supuni yamatabwa. Lembani mphika wawung'ono ndi makapu awiri madzi; onjezerani supuni yamatabwa ndi matumba a tiyi. Bweretsani madzi kwa chithupsa ndikuchotsani matumba a tiyi. Onjezani mbewuzo kumadzi otentha tiyi ndikuphika monga mwalamulo.

14. Tsanulirani Zakudya Zanu

Mukamwa tiyi ndi saladi kapena msuzi, yesetsani kuwonjezera tsabola wakuda pachakudya chanu. Kafukufuku waposachedwapa wasonyeza kuti pawiri yomwe imapezeka mu tsabola wakuda, yotchedwa piperine, ingathandize kusintha magazi a EGCG mwa kuwalola kuti azikhala nthawi yayitali m'mimba - kutanthauza kuti zambiri zimatengedwa ndi thupi.

15. Pangani Matcha Parfait

Yogurt ndi chakudya chochepa kwambiri - mpaka mutayamba kuwonjezera kukoma kwake. Tiyi wa zipatso zapansi-pansi amatha kukhala ndi ma calories ochuluka ngati maswiti. Kuti muwonjeze kukoma, sakanizani ufa wa matcha mu yogurt wamafuta wamafuta ambiri.

16. Sinthani Zotsalira Kukhala Zakudya Zapamwamba

Ochazuke ndichinyengo chofulumira kuchokera ku Japan. Zimapangidwa pothira kapu ya tiyi wobiriwira pamwamba pa mbale ya mpunga wotsala, kenako ndikuyika mbaleyo ndi zosakaniza zokometsera kuti mupange chakudya chamasana chochepa kwambiri. Ikani mpunga mu mbale. Thirani tiyi wotentha pamwamba pake. Pamwamba ndi ma crackers, salmon yowotcha, udzu wam'madzi, madzi a mandimu ndi msuzi wa soya.

Kutaya mapaundi mpaka 10 sabata limodzi pa Tsamba la masiku asanu ndi awiri la Belly-Belly. Yambani kuchepa lero-ndipo sipani njira yanu yaying'ono!

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