Malangizo 20 Othandiza Kutaya Mafuta Ammimba (Othandizidwa ndi Sayansi)

Zamkati

• 1. Idyani ulusi wambiri wosungunuka
• 2. Pewani zakudya zomwe zimakhala ndi mafuta
• 3. Musamwe mowa wambiri
• 4. Idyani chakudya chambiri chomanga thupi
• 5. Kuchepetsa nkhawa zanu
• 6. Osadya zakudya zambiri zotsekemera
• 7. Chitani masewera olimbitsa thupi (cardio)
• 8. Chepetsani ma carbs - makamaka carbs oyengedwa
• 9. Sinthanitsani mafuta anu ophikira ndi mafuta a coconut
• 10. Phunzitsani kukana (kwezani zolemera)
• 11. Pewani zakumwa zotsekemera ndi shuga
• 12. Muzigona mokwanira
• 13. Tsatirani momwe mumadyera komanso kuchita masewera olimbitsa thupi
• 14. Idyani nsomba zamafuta sabata iliyonse
• 15. Lekani kumwa madzi a zipatso
• 16. Onjezerani viniga wa apulo cider pazakudya zanu
• 17. Idyani zakudya za maantibiotiki kapena imwani mankhwala owonjezera maantibiotiki
• 18. Yesani kusala kwakanthawi
• 19. Imwani tiyi wobiriwira
• 20. Sinthani moyo wanu ndikuphatikiza njira zosiyanasiyana
• Mfundo yofunika

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

Mafuta am'mimba samangobweretsa chisokonezo chomwe chimapangitsa zovala zanu kumva kukhala zolimba.

Ndizovulaza kwambiri.

Mafuta amtunduwu - omwe amadziwika kuti mafuta owoneka bwino - ndiye chiopsezo chachikulu cha matenda amtundu wa 2, matenda amtima, ndi zina (1).

Mabungwe ambiri azaumoyo amagwiritsa ntchito index ya thupi (BMI) kugawa kulemera ndikuneneratu kuopsa kwa matenda amadzimadzi.

Komabe, izi ndizosocheretsa, popeza anthu omwe ali ndi mafuta owonjezera m'mimba amakhala pachiwopsezo chowonjezeka ngakhale atawoneka ochepa thupi ().

Ngakhale kutaya mafuta m'derali kungakhale kovuta, pali zinthu zingapo zomwe mungachite kuti muchepetse mafuta owonjezera m'mimba.

Nawa maupangiri 20 othandiza kutaya mafuta am'mimba, mothandizidwa ndi maphunziro asayansi.

Zithunzi ndi Aya Brackett

1. Idyani ulusi wambiri wosungunuka

CHIKWANGWANI chosungunuka chimamwa madzi ndikupanga gel osakaniza kuchepetsa chakudya pamene chimadutsa m'thupi lanu.

Kafukufuku akuwonetsa kuti mtundu uwu wa fiber umalimbikitsa kuchepa thupi pothandizirani kuti mukhale wokhuta, motero mwachibadwa mumadya pang'ono. Zingathenso kuchepetsa kuchuluka kwa ma calories omwe thupi lanu limatenga kuchokera pachakudya (,,).

Kuphatikiza apo, ulusi wosungunuka ungathandize kulimbana ndi mafuta am'mimba.

Kafukufuku wowunika mwa akulu opitilira 1,100 adapeza kuti pakuwonjezeka kwa magalamu 10 pazosungunuka kwa fiber, mafuta am'mimba amachepa ndi 3.7% pazaka 5 ().

Yesetsani kudya zakudya zamtundu uliwonse tsiku lililonse. Zipangizo zabwino kwambiri zosungunulira zinthu ndi izi:

• mbewu za fulakesi
• Zakudyazi za shirataki
• Zipatso za Brussels
• mapeyala
• nyemba
• mabulosi akuda

Zida zosungunuka zingakuthandizeni kuti muchepetse thupi powonjezera chidzalo ndikuchepetsa kuyamwa kwa kalori. Yesetsani kuphatikiza zakudya zambiri zamtundu wambiri pakudya kwanu.

2. Pewani zakudya zomwe zimakhala ndi mafuta

Mafuta a Trans amapangidwa ndikupopera hydrogen m'mafuta osasungika, monga mafuta a soya.

Amapezeka mu margarine ena ndikufalikira komanso nthawi zambiri amawonjezeredwa pazakudya, koma opanga chakudya ambiri asiya kuzigwiritsa ntchito.

Mafutawa adalumikizidwa ndi kutupa, matenda amtima, kukana kwa insulin, komanso mafuta am'mimba mumaphunziro owonera ndi nyama (,,).

Kafukufuku wazaka 6 adapeza kuti anyani omwe amadya mafuta ochulukirapo amapeza mafuta ochulukirapo m'mimba mwa 33% kuposa omwe amadya mafuta ambiri a monounsaturated ().

Pofuna kuchepetsa mafuta am'mimba ndikuteteza thanzi lanu, werengani malembedwe azisamaliro mosamala ndipo musayandikire mankhwala omwe ali ndi mafuta. Izi nthawi zambiri zimalembedwa ngati mafuta a hydrogenated.

Kafukufuku wina adalumikiza kudya kwamafuta ochulukirapo ndi kuchuluka kwa mafuta m'mimba. Mosasamala kanthu kuti mukuyesera kuchepetsa thupi, kuchepetsa kudya kwanu mafuta opatsirana ndibwino.

3. Musamwe mowa wambiri

Mowa umatha kukhala ndi phindu pazaumoyo pang'ono, koma umakhala wovulaza kwambiri ukamamwa kwambiri.

Kafukufuku akuwonetsa kuti kumwa kwambiri kumatha kukupangitsanso kuti mukhale ndi mafuta m'mimba.

Kafukufuku wowonera amalumikiza zakumwa zoledzeretsa ndi chiopsezo chowonjezeka chokhala ndi kunenepa kwambiri - ndiye kuti, mafuta ochulukirapo m'chiuno (,).

Kuchepetsa kumwa mowa kumatha kuchepetsa kukula m'chiuno. Simusowa kuti mupereke zonse palimodzi, koma kuchepetsa kuchuluka kwa zomwe mumamwa tsiku limodzi kungathandize.

Kafukufuku wina wokhudza kumwa mowa adakhudza anthu opitilira 2,000.

Zotsatira zinawonetsa kuti omwe amamwa mowa tsiku lililonse koma osamwa kamodzi patsiku amakhala ndi mafuta ochepa m'mimba kuposa omwe samamwa pafupipafupi koma amamwa kwambiri masiku omwe amamwa ().

Kumwa mowa kwambiri kumalumikizidwa ndi kuchuluka kwamafuta m'mimba. Ngati mukufuna kuchepetsa m'chiuno mwanu, lingalirani zakumwa zoledzeretsa pang'ono kapena kusamwa kwathunthu.

4. Idyani chakudya chambiri chomanga thupi

Mapuloteni ndi michere yofunikira kwambiri pakuwongolera kunenepa.

Kudya kwambiri mapuloteni kumawonjezera kutulutsa kwa hormone yodzaza ndi PYY, yomwe imachepetsa njala ndikulimbikitsa kukhuta.

Mapuloteni amathandizanso kuchuluka kwa kagayidwe kake ndikuthandizani kuti mukhale ndi minofu pakuchepetsa (,,).

Kafukufuku wochuluka akuwonetsa kuti anthu omwe amadya mapuloteni ambiri amakhala ndi mafuta ochepa m'mimba kuposa omwe amadya zakudya zochepa zomanga thupi (,,).

Onetsetsani kuti muli ndi mapuloteni abwino pachakudya chilichonse, monga:

• nyama
• nsomba
• mazira
• mkaka
• mapuloteni a whey
• nyemba

Zakudya zamapuloteni apamwamba, monga nsomba, nyama yowonda, ndi nyemba, ndizabwino ngati mukuyesera kukhetsa mapaundi owonjezera m'chiuno mwanu.

5. Kuchepetsa nkhawa zanu

Kupsinjika kumatha kukupangitsani kukhala ndi mafuta am'mimba poyambitsa ma adrenal glands kuti apange cortisol, yomwe imadziwikanso kuti mahomoni opsinjika.

Kafukufuku akuwonetsa kuti milingo yayikulu ya cortisol imakulitsa chilakolako ndikuyendetsa mafuta m'mimba (,).

Kuphatikiza apo, azimayi omwe ali ndi chiuno chachikulu nthawi zambiri amatulutsa cortisol yambiri poyankha kupsinjika. Kuchulukanso kwa cortisol kumawonjezera kupindulitsa kwamafuta pakati ().

Pofuna kuchepetsa mafuta am'mimba, chitani nawo zinthu zosangalatsa zomwe zimachepetsa kupsinjika. Kuyeserera yoga kapena kusinkhasinkha kungakhale njira zothandiza.

Kupsinjika kumatha kulimbikitsa phindu m'chiuno mwanu. Kuchepetsa kupsinjika kuyenera kukhala chimodzi mwazinthu zofunika kwambiri ngati mukuyesera kuonda.

6. Osadya zakudya zambiri zotsekemera

Shuga amakhala ndi fructose, yomwe imalumikizidwa ndi matenda angapo akatha kudya.

Izi zimaphatikizapo matenda amtima, mtundu wa 2 shuga, kunenepa kwambiri, ndi matenda a chiwindi amafuta (,,).

Kafukufuku wowunikira akuwonetsa ubale pakati pa kudya kwambiri shuga ndi mafuta owonjezera m'mimba (,).

Ndikofunika kuzindikira kuti kuposa shuga woyengedwa bwino angapangitse kuti mafuta azikhala m'mimba. Ngakhale shuga wathanzi, monga uchi weniweni, uyenera kugwiritsidwa ntchito pang'ono.

Kumwa shuga mopitirira muyeso ndichomwe chimayambitsa kunenepa kwambiri mwa anthu ambiri. Chepetsani kudya maswiti ndi zakudya zopangidwa ndi shuga wambiri.

7. Chitani masewera olimbitsa thupi (cardio)

Kuchita masewera olimbitsa thupi (cardio) ndi njira yabwino yopititsira patsogolo thanzi lanu ndikuwotcha mafuta.

Kafukufuku akuwonetsanso kuti ndi imodzi mwazinthu zolimbitsa thupi zothandiza kwambiri kuchepetsa mafuta am'mimba. Komabe, zotsatira zimasakanikirana ngati kulimbitsa thupi mozama kapena mwamphamvu kwambiri ndikopindulitsa (,,).

Mulimonsemo, kuchuluka kwa pulogalamu yanu yochita masewera olimbitsa thupi ndikofunikira kuposa kulimba kwake.

Kafukufuku wina adapeza kuti azimayi omwe atha msambo ataya mafuta ambiri kuchokera kumadera onse akamachita masewera olimbitsa thupi kwa mphindi 300 pasabata, poyerekeza ndi omwe amachita mphindi 150 pasabata ().

Kuchita masewera olimbitsa thupi ndi njira yothandiza kuwonda. Kafukufuku akuwonetsa kuti ndiwothandiza kwambiri pakuchepetsa m'chiuno mwanu.

8. Chepetsani ma carbs - makamaka carbs oyengedwa

Kuchepetsa kudya kwa carb kumatha kukhala kopindulitsa kutaya mafuta, kuphatikiza mafuta am'mimba.

Zakudya zomwe zimakhala ndi magalamu osakwana 50 a carbs patsiku zimayambitsa kuchepa kwa mafuta m'mimba mwa anthu onenepa kwambiri, omwe ali pachiwopsezo cha matenda ashuga amtundu wa 2, komanso azimayi omwe ali ndi polycystic ovary syndrome (PCOS) (,,).

Simuyenera kutsatira chakudya chokhwima cha carb. Kafukufuku wina akuwonetsa kuti kungochotsa ma carbs oyeretsedwa ndi ma carbs osagwiritsidwa ntchito osakwanira kumatha kukhala ndi thanzi labwino komanso kuchepetsa mafuta am'mimba (,).

Mu Phunziro lotchuka la Framingham Heart, anthu omwe amadya kwambiri mbewu zonse anali 17% ocheperako kukhala ndi mafuta owonjezera m'mimba kuposa omwe amadya zakudya m'miyamba yoyengedwa kwambiri).

Kudya kwambiri ma carbs oyeretsedwa kumalumikizidwa ndi mafuta owonjezera m'mimba. Ganizirani zochepetsa kuchepa kwa carb kapena kusintha ma carb oyenga bwino pazakudya zanu ndi magwero abwino a carb, monga mbewu zonse, nyemba, kapena masamba.

9. Sinthanitsani mafuta anu ophikira ndi mafuta a coconut

Mafuta a kokonati ndi amodzi mwamankhwala abwino kwambiri omwe mungadye.

Kafukufuku akuwonetsa kuti mafuta amtundu wapakatikati amafuta a kokonati amatha kupititsa patsogolo kagayidwe ndikuchepetsa kuchuluka kwamafuta omwe mumasunga poyankha kuchuluka kwa kalori (,).

Kafukufuku wowongoleredwa akuwonetseranso kuti zimatha kupangitsa kuti mafuta m'mimba atayika ().

Pakafukufuku wina, amuna onenepa kwambiri omwe amatenga mafuta a coconut tsiku lililonse kwa milungu 12 adataya pafupifupi mainchesi 1.1 (2.86 cm) m'chiuno popanda kusintha mwadala zakudya zawo kapena machitidwe azolimbitsa thupi ().

Komabe, umboni wazopindulitsa zamafuta a kokonati amafuta am'mimba ndiwofooka komanso wotsutsana ().

Komanso, kumbukirani kuti mafuta a coconut amakhala ndi ma calories ambiri. M'malo mowonjezera mafuta pachakudya chanu, sinthanitsani mafuta omwe mukudya kale ndi mafuta a coconut.

Kafukufuku akuwonetsa kuti kugwiritsa ntchito mafuta a coconut m'malo mwa mafuta ena ophikira kungathandize kuchepetsa mafuta am'mimba.

10. Phunzitsani kukana (kwezani zolemera)

Kukaniza kuphunzira, komwe kumatchedwanso kukweza kapena kuphunzitsa mphamvu, ndikofunikira pakusunga ndikupeza minofu.

Kutengera ndi kafukufuku wokhudza anthu omwe ali ndi ma prediabetes, matenda a shuga amtundu wa 2, komanso matenda a chiwindi, mafuta osaphunzitsanso amathanso kukhala othandiza pakutha kwa mafuta m'mimba (,).

M'malo mwake, kafukufuku wina wokhudza achinyamata onenepa kwambiri adawonetsa kuti kuphatikiza mphamvu zolimbitsa thupi komanso kuchita masewera olimbitsa thupi kumapangitsa kuchepa kwakukulu kwa mafuta owoneka bwino ().

Ngati mungaganize zoyamba kunyamula zolemera, ndibwino kuti mupeze upangiri kuchokera kwa wophunzitsa zaumoyo wanu.

Mphamvu zolimbitsa thupi zitha kukhala njira yofunika yochepetsera thupi ndipo zitha kuthandiza kuchepetsa mafuta am'mimba. Kafukufuku akuwonetsa kuti ndiwothandiza kwambiri kuphatikiza masewera olimbitsa thupi a aerobic.

11. Pewani zakumwa zotsekemera ndi shuga

Zakumwa zotsekemera zimadzaza ndi madzi fructose, omwe angakupangitseni kupeza mafuta am'mimba.

Kafukufuku akuwonetsa kuti zakumwa zotsekemera zimabweretsa mafuta ochulukirapo m'chiwindi. Kafukufuku m'modzi wamasabata 10 wapeza mafuta am'mimba mwa anthu omwe amamwa zakumwa zambiri za fructose (,,).

Zakumwa zotsekemera zimawoneka zoyipa kwambiri kuposa chakudya chambiri.

Popeza ubongo wanu sumagwiritsa ntchito ma calorie amadzimadzi mofananamo momwe umakhalira olimba, mutha kumaliza kumwa ma calories ambiri pambuyo pake ndikuwasunga ngati mafuta (,).

Kuti muchepetse mafuta am'mimba, ndibwino kupewa zakumwa zotsekemera monga:

• koloko
• nkhonya
• tiyi wokoma
• osakaniza mowa okhala ndi shuga

Kupewa mitundu yonse yamadzi shuga, monga zakumwa zotsekemera ndi shuga, ndikofunikira kwambiri ngati mukuyesera kukhetsa mapaundi owonjezera.

12. Muzigona mokwanira

Kugona ndikofunikira pazinthu zambiri zaumoyo wanu, kuphatikiza kulemera. Kafukufuku akuwonetsa kuti anthu omwe sagona mokwanira amatha kulemera kwambiri, komwe kungaphatikizepo mafuta am'mimba (,).

Kafukufuku wazaka 16 wokhudza azimayi opitilira 68,000 adapeza kuti omwe amagona ochepera maola 5 usiku anali othekera kwambiri kunenepa kuposa omwe amagona maola 7 kapena kupitilira usiku ().

Matenda omwe amadziwika kuti kugona tulo, komwe kupuma kumayima pakamodzi pakati pausiku, kumalumikizidwanso ndi mafuta owonjezera a visceral ().

Kuphatikiza pa kugona osachepera maola 7 usiku, onetsetsani kuti mukugona mokwanira.

Ngati mukuganiza kuti mwina muli ndi vuto la kugona kapena vuto lina la kugona, lankhulani ndi adokotala kuti akuchiritseni.

Kulephera kugona kumagwirizanitsidwa ndi chiopsezo chowonjezeka cha kunenepa. Kugona mokwanira mokwanira kuyenera kukhala chimodzi mwazinthu zofunika kwambiri ngati mukufuna kuchepetsa thupi ndikukhala ndi thanzi labwino.

13. Tsatirani momwe mumadyera komanso kuchita masewera olimbitsa thupi

Zinthu zambiri zimatha kukuthandizani kuti muchepetse thupi ndi mafuta am'mimba, koma kudya ma calories ochepa kuposa omwe thupi lanu limafunikira pakulemera ndikofunikira ().

Kusunga zolemba za chakudya kapena kugwiritsa ntchito pulogalamu yapaintaneti kapena pulogalamu kungakuthandizeni kuwunika momwe mumadyera. Njirayi yawonetsedwa kuti ndi yopindulitsa pakuchepetsa thupi (,).

Kuphatikiza apo, zida zofufuzira zakudya zimakuthandizani kuti muwone momwe mumadyera mapuloteni, ma carb, fiber, ndi micronutrients. Ambiri amakulolani kuti mulembe zolimbitsa thupi zanu komanso zolimbitsa thupi.

Mutha kupeza mapulogalamu / mawebusayiti asanu aulere kuti muzitsatira zakudya ndi ma calorie patsamba lino.

Monga upangiri wochepetsera kuchepa, nthawi zonse ndibwino kuti muzisunga zomwe mukudya. Kusunga zolemba zam'magwiritsidwe kapena kugwiritsa ntchito pulogalamu yapaintaneti ndi njira ziwiri zodziwika bwino zochitira izi.

14. Idyani nsomba zamafuta sabata iliyonse

Nsomba zamafuta ndizabwino kwambiri.

Amakhala ndi mapuloteni apamwamba komanso mafuta omega-3 omwe amakutetezani ku matenda (,).

Umboni wina ukusonyeza kuti mafuta omega-3 awa amathanso kuthandizira kuchepetsa mafuta owoneka bwino.

Kafukufuku mwa akulu ndi ana omwe ali ndi matenda a chiwindi onenepa amawonetsa kuti mafuta owonjezera amafuta amatha kuchepetsa kwambiri chiwindi ndi m'mimba mafuta (,,).

Cholinga chanu mupeze nsomba zitatu zamtundu uliwonse pamlungu. Zosankha zabwino ndi izi:

• Salimoni
• hering'i
• sardines
• nsomba ya makerele
• anangula

Kudya nsomba zamafuta kapena kumwa omega-3 zowonjezera kungakuthandizeni kukhala ndi thanzi labwino. Umboni wina umanenanso kuti zitha kuchepetsa mafuta am'mimba mwa anthu omwe ali ndi matenda a chiwindi.

15. Lekani kumwa madzi a zipatso

Ngakhale kuti msuzi wa zipatso umapatsa mavitamini ndi mchere, umakhala ndi shuga wambiri mofanana ndi soda ndi zakumwa zina zotsekemera.

Kumwa mowa kwambiri kumakhalanso ndi chiopsezo chofananako cha mafuta am'mimba ().

Ma ounili (240-mL) okwana ma ola 8 (240-mL) okhala ndi madzi aapulo osasakaniza amakhala ndi magalamu 24 a shuga, theka lake ndi fructose (63).

Pofuna kuchepetsa mafuta ochulukirapo m'mimba, sinthanitsani madzi azipatso ndi madzi, tiyi wa iced wopanda shuga, kapena madzi owala ndi mphesa ya mandimu kapena laimu.

Pankhani yopeza mafuta, msuzi wazipatso amathanso kukhala woipa ngati soda. Ganizirani kupewa magwero onse a shuga wamadzi kuti muwonjezere mwayi wakuchepetsa thupi.

16. Onjezerani viniga wa apulo cider pazakudya zanu

Kumwa vinyo wosasa wa apulo cider kuli ndi maubwino ochititsa chidwi, kuphatikizapo kutsitsa shuga m'magazi ().

Lili ndi asidi wa asidi, yemwe wasonyezedwa kuti amachepetsa kusungidwa kwamafuta m'mimba m'maphunziro angapo azinyama (,,).

Pakafukufuku wowerengeka wa milungu 12 mwa amuna omwe amapezeka kuti ali onenepa kwambiri, omwe adatenga supuni imodzi (15 mL) ya viniga wa apulo cider patsiku adataya theka la inchi (m'chiuno mwawo)).

Kutenga supuni 1-2 (15-30 mL) wa viniga wa apulo cider patsiku ndikotetezeka kwa anthu ambiri ndipo kumatha kubweretsa kuchepa kwamafuta pang'ono.

Komabe, onetsetsani kuti mumachepetsa ndi madzi, chifukwa viniga wosasungunuka amatha kuwononga enamel mano anu.

Ngati mukufuna kuyesa apulo cider viniga, pali chisankho chabwino chomwe mungasankhe pa intaneti.

Vinyo wosasa wa Apple cider atha kukuthandizani kuti muchepetse kunenepa. Kafukufuku wa zinyama akuwonetsa kuti zitha kuthandiza kuchepetsa mafuta am'mimba.

17. Idyani zakudya za maantibiotiki kapena imwani mankhwala owonjezera maantibiotiki

Maantibiotiki ndi mabakiteriya omwe amapezeka muzakudya ndi zowonjezera zina. Ali ndi maubwino ambiri azaumoyo, kuphatikiza kuthandizira kukonza m'matumbo ndikupititsa patsogolo chitetezo cha mthupi ().

Ofufuza apeza kuti mitundu yosiyanasiyana ya mabakiteriya imathandizira pakulemera kwazinthu komanso kuti kukhala ndi muyeso woyenera kumatha kuthandizira kuchepa thupi, kuphatikiza kuchepa kwamafuta am'mimba.

Omwe akuwonetsedwa kuti amachepetsa mafuta am'mimba amaphatikizira mamembala a Lactobacillus banja, monga Lactobacillus fermentum, Lactobacillus amylovorus makamaka Lactobacillus gasseri (, 71, , ).

Ma Probiotic supplements amakhala ndi mitundu yambiri ya mabakiteriya, motero onetsetsani kuti mumagula imodzi yomwe imapereka mtundu umodzi kapena angapo amtundu wa mabakiteriya.

Gulani ma probiotic othandizira pa intaneti.

Kutenga ma probiotic supplements kungathandize kupititsa patsogolo dongosolo logaya chakudya. Kafukufuku akuwonetsanso kuti mabakiteriya opindulitsa amathandizanso kulimbikitsa kuchepa thupi.

18. Yesani kusala kwakanthawi

Kusala kudya kwaposachedwa kwakhala kotchuka kwambiri ngati njira yochepetsera thupi.

Ndi njira yodyera yomwe imayenda pakati pa nthawi yakudya ndi nthawi yachisala ().

Njira imodzi yotchuka imasala kudya maola 24 kamodzi kapena kawiri pa sabata. China chimakhala kusala kudya tsiku lililonse kwa maola 16 ndikudya zakudya zanu zonse mkati mwa maola 8.

Powunikiranso za kusala kudya kwakanthawi komanso kusala kudya kwamasiku ena, anthu adakumana ndi kuchepa kwa 4-7% kwamafuta am'mimba mkati mwa milungu 6-24 (75).

Pali umboni wina wosonyeza kuti kusala kudya kwakanthawi, komanso kusala pang'ono kudya, sikungakhale kopindulitsa kwa akazi monga amuna.

Ngakhale njira zina zosinthira zosala kwakanthawi zimawoneka ngati zosankha zabwino, siyani kusala kudya mukakumana ndi zovuta zilizonse.

Kusala kwakanthawi ndi njira yodyera yomwe imasinthasintha pakudya ndi kusala kudya. Kafukufuku akuwonetsa kuti ikhoza kukhala imodzi mwanjira zabwino kwambiri zochepetsera kunenepa ndi mafuta am'mimba.

19. Imwani tiyi wobiriwira

Tiyi wobiriwira ndi chakumwa chopatsa thanzi.

Lili ndi tiyi kapena khofi komanso antioxidant epigallocatechin gallate (EGCG), zonsezi zomwe zimawoneka kuti zimathandizira kagayidwe kake (,).

EGCG ndi katekisin, yomwe kafukufuku angapo akuwonetsa kuti ingakuthandizeni kutaya mafuta am'mimba. Zotsatirazi zitha kulimbikitsidwa ngati tiyi wobiriwira akuphatikizidwa ndi masewera olimbitsa thupi (, 79, 80).

Kumwa tiyi wobiriwira pafupipafupi kumalumikizidwa ndi kuchepa kwa thupi, ngakhale mwina sikungakhale kothandiza palokha komanso kwabwino kuphatikiza zolimbitsa thupi.

20. Sinthani moyo wanu ndikuphatikiza njira zosiyanasiyana

Kungopanga chimodzi mwazinthu zomwe zili pamndandandawu sizikhala ndi zotsatira zake zokha.

Ngati mukufuna zotsatira zabwino, muyenera kuphatikiza njira zosiyanasiyana zomwe zawonetsedwa kuti ndizothandiza.

Chosangalatsa ndichakuti, zambiri mwanjira izi ndizomwe zimakonda kudya komanso kukhala ndi thanzi labwino.

Chifukwa chake, kusintha moyo wanu kwakanthawi ndikofunikira kuti muchepetse mafuta am'mimba ndikuwasunga.

Mukakhala ndi zizolowezi zabwino ndikudya chakudya chenicheni, kutayika kwamafuta kumangotsatira zotsatira zoyipa zachilengedwe.

Kuchepetsa thupi ndikuchisiya ndizovuta pokhapokha mutasintha kakhalidwe kanu ndi moyo wanu.

Mfundo yofunika

Palibe njira zamatsenga zotaya mafuta am'mimba.

Kuchepetsa thupi nthawi zonse kumafuna khama, kudzipereka, ndi kupirira m'malo mwanu.

Kutengera ena mwa njira kapena njira zonse zomwe takambirana m'nkhaniyi zikuthandizirani kutaya mapaundi owonjezera m'chiuno mwanu.